Marya

How to Get Moving to Manage Stress and Anxiety

We all know that physical exercise is an essential part of maintaining good health. However, exercise is also a great way to improve mental health. In fact, exercise is one of the best natural stress busters around. Getting in an intense workout to release tension and get those feel-good endorphins pumping through your body is a great way to manage stress and anxiety. But if you’re new to the idea of exercise and the idea of working out makes you cringe, I encourage you to give it a good try. Once you see how much a good workout can help to relieve stress, you’ll be far more motivated to make it an ongoing habit.

Is Exercise Good for Stress and Anxiety?

A good workout releases endorphins, which are chemicals in the brain that function as natural painkillers. Endorphins are an immediate mood booster and not only that, they also help you sleep better! A good night’s sleep will also reduce stress and improve anxiety. Exercise will energize and refresh your body, leaving you feeling great during your workout and afterwards. Feeling better all around will help to reduce the physiological and psychological symptoms of anxiety.

Anxiety can quickly consume your thoughts and without intervention, can lead to panic attacks.. Engaging in physical activity that you find both challenging and enjoyable is a great way to get distracted from obsessive, harmful thinking. You’re literally burning the anxiety away. While your body is working, your mind gets a rest as you focus on something else besides what you’re worrying about.

How to Choose the Right Workout For You

Now, you’ll want to be sure to pick an exercise that you enjoy and isn’t a chore, or it might make your anxiety even worse. We all look at the perfectly toned bodies on social media and think that we need to do CrossFit to achieve that level of fitness. If CrossFit is your thing, then go for it. But if you hate the very idea of it, you don’t have to do it. Find what you love and makes you feel good! It might be as simple as a walk, gardening, a swim in the pool, or some gentle yoga. Do you you can and don’t compare yourself others. Good exercise is simply about getting your heart pumping and your mind off worries.

You don’t need a gym membership or expensive equipment to get started. Give a boost to your everyday activities and you’ll feel much healthier. Anything that you do during the day can be an opportunity to strengthen your mind and body. Set a simple goal of more physical activity will help you to feel more accomplished and boost your confidence. These are both really beneficial at kicking anxiety to the curb, since most anxiety is rooted in inner conflict.

Walking Outside

A walk outside is one of the best things you can do for your physical and mental health. It helps promotes more neural activity in the brain. It is believed that blue skies help to relax the brain. The fresh air that the brain receives from outside promotes circulation, which can increase your cognitive abilities.

If you’re just starting out, put on a pair of sneakers and just go for a walk. Walking is a simple workout that’s accessible to most people. It’s low impact and you don’t need a lot of fancy equipment or special training to do it. Just get out there and do it. Start out with a simple stroll around the block after dinner. It can be as easy or as challenging as you want it to be. After a few weeks you’ll be up to longer walks, picking up the pace, or even tackling a small hill.

Health Benefits of Hiking

We could all stand to get outside more. Hiking is a fantastic cardio workout that can be adapted to any fitness level. It lowers your risk of heart disease, and can help to improve your blood sugar and blood pressure levels. Not only that, but as a weight bearing exercise it will boost bone density and increase strength in your core, glutes, quads, hamstrings and hips which are essential to optimum mobility as we age.

Yoga for Stress Relief

Yoga and meditation are enormously popular and with good reason. They help to heal and relax mind, body and spirit. A regular yoga practice will also help you to incorporate breathing exercises (pranayama) that you can use any time of the day. Breathing exercises are a fantastic way to reduce stress and anxiety and you can use them no matter where you are! When the body releases stress hormones, the parasympathetic nervous systems activatesm which results in rapid breathing. When you get your breathing under control, it will go a long way to alleviating stress and anxiety.

Yoga will also help you to feel more grounded and confident, which you can then take with you into every area of your life. Any yoga practice will help you to develop those important core muscles. Improving the core muscles will naturally give you better posture, which will help you to project confidence.

There’s lots of great free yoga on YouTube. These are a few of my favorites:

Sleepy Santosha (for chronic illness)

Caroline Williams (worried about Christian yoga? Read why I practice without guilt!)

Yoga With Adriene (fun!)

Yin Yoga with Kassandra (yin is one of the most relaxing forms of yoga you can do…check it out!)

Weight lifting

Weight lifting can increase the production of testosterone. This hormone is known to inhibit the production of cortisol and regulate hormonal levels. The body also releases a surge of endorphins during a vigorous exercise. Weight lifting tones and improves physique. This can also help to improve self confidence for many women. It’s particularly important for women as we age to keep our bones and connective tissue strong, so that we can continue with daily tasks of living.

You don’t have to go to the gym to incorporate weights into your life. I like to use light weights during walk aerobics and a resistance band. That helps me to stay relatively toned. Do I look like a CrossFitter? No…but that’s okay!

How to Stay Motivated to Exercise

As I mentioned earlier, the most important thing is to find something that you love and that is realistic to your lifestyle. Then, start to visualize the results that you want, like improved overall physical and mental health. Doing this will help to carry you through on the days that you struggle with the idea of getting yourself moving.

If you’re having a rough or busy day, remember that a little bit of movement is better than none. A simple stretches, a walk around the yard with your dogs or even parking a little further away from the store still count as healthy movement.

5 Easy Breathing Techniques to Reduce Anxiety

In the Nasty Health Dangers of Chronic Stress I talked about the effects of stress and knowing the warning signs that you’re on stress overload. As you learn to recognize the signs that you’re feeling stressed out, one great tool to have in your arsenal are easy breathing techniques to reduce anxiety.

This doesn’t have to be complicated, and it can be as simple as taking a deep breath.

Hold on to this thought…the simple act of taking a few deliberate and slow breaths can help to reduce your stress levels dramatically. Easy breathing techniques are relaxing, supply the body with plenty of fresh oxygen, and relieve any tension you may have built up.

There’s lots of different ways to practice easy breathing techniques to reduce anxiety, relax and release that awful feeling of stress.

One of my favorite things to do when I’m feeling stressed out and life feels like it’s just too much is to go outside for a quick walk. For me, this usually looks like walking around my big yard with my dogs a few times. It doesn’t even have to be long, 10 minutes at a time a few times a day is so beneficial. It releases tension, and is relaxation and rejuvenating.

You might think if it’s dragging you away from your desk that it’s a waste of time, but give it a try. Being inside or sitting at a computer for hours is incredibly draining. You’ll come back inside with more energy and a much clearer mind. You’ll get that time back and then some!

4-7-8 Breathing Technique

One of the many problems with stress is that it gives us a really short fuse. And that makes it harder to be kind and patient with those closes to us! Letting that anger out is rarely helpful. Instead, walk away and practice the 4-7-8 breathing technique. It’s really pretty simple!

Breathe in for 4 seconds.
Hold your breathe for 7 seconds.
Exhale for 8 seconds.
Repeat once or twice.

It may not seem like much, but you’ll be amazed at how much better you feel! While it may not do much to treat chronic stress in the long run, it is a quick distraction for your mind and an effective strategy to calm down quickly.

Try a Breathing Meditation

Breathing meditation techniques are very beneficial to know. They’re a very effective treatment to reduce anxiety and stress. Not only that, but they’re easy to do and you can do them anywhere…while waiting in your car, at the office, or standing in line anywhere. The basic idea is to take a few minutes to sit (or stand) quietly, with your eyes closed (if practical) focusing your mind only on your breath. Feel the air flowing in and out of your nose and try not to think of about anything else.

It’s very effective breathing technique once you get the hang of it. It does take practice, but do give it a try.

Deep Abdominal Breathing

Get in a quiet place, place your hands on your abdomen. Inhale through your nose and exhale through your mouth. Try to completely expel the air.

Alternate nostril breathing

While sitting on the floor is optimal, you can also do this in the car.

Place the thumb of your right hand on your right nostril and press firmly. Take in a breathe through your left nostril.
Place the ring finger of your right hand on your left nostril and press firmly. Remove your right thumb from your right nostril and slowly breathe out.

Equal breathing

Sit in a comfortable position, either at your desk or on the floor with your spine straight. Breathe in and out for equal counts, ranging from 1-4. Once you’re comfortable, you might try it for a bit longer.

Daily Breath Awareness

Schedule a 5 minute breath awareness during a quiet time of the day. Turn everything off, tune out and just focus on your natural breathing pattern. You can even do this in 1 minute breaks if that’s all you’ve got. Being conscious of your breathing will reduce anxiety, soothe emotions and even boost your energy.

Breathing exercises of any time will help to sooth frazzled nervous symptoms. I hope you’ll give these techniques a try!

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How to Reduce Sugar Cravings In Just a Week

Reduce sugar cravings in a week? Seriously? Sugar addiction is a real struggle for many of us. It tastes great, causes a temporary high and helps to numb emotional pain. It’s been said that sugar cravings are actually a form of chemical dependency. For me, it’s been an ongoing problem since childhood.

The initial phase of my health journey was through the Trim Healthy Mama program which I began in late 2016. I lost about 40 lbs but then developed ulcerative colitis in 2018 and had to switch gears with the Specific Carbohydrate diet, a very strict protocol for people with serious digestive health issues. I’ve often wondered if years of disordered eating habits and stress got me to that point, but I’ll never know for sure.

Why You’ve Got to Ditch the Sugar Habit

We’re all familiar with the evils of sugar consumption. Sugar is hidden in all sorts of foods including bread and salad dressing. Add to that our love for treats like cookies and ice cream and it’s no wonder national sugar consumption is skyrocketing. Unfortunately, all this added sugar is doing a lot of damage to our health and it’s making us gain weight in record numbers despite the increased focus on health and fitness

It’s time get serious about getting rid of added sugar from your diet. Here’s are five reasons why you should do a sugar detox and do what you can to avoid consuming sugar as much as possible.

Consuming Sugar Causes Insulin Resistance

As soon as your body starts to digest sugar, your insulin spikes. Insulin is the hormone that is in charge of keeping blood sugar levels from rising too high and converting extra sugar into fat for storage.

It’s a delicate process and consuming sugar in large quantities will cause your insulin to spike and deal with more than it is designed to handle. Over time it becomes less and less effective this is when things start to negatively affect your health.

Sugar Makes You Fat

Sugar is a carbohydrate which turns into fat in your body. We all know that too many carbs cause unhealthy weight gain, especially unhealthy belly fat. Since the late seventies, when health authorities advised consumers to watch and lower their fat intake, the food industry has provided us with loads of low fat and fat free food options. But to make these low fat foods taste ok, they had to add a lot of sugar. (That’s why it’s essential to read labels!)

Too Much Sugar Increases Your Risk for Diabetes and Metabolic Syndrome

When you consume too much sugar and the weight gain that goes along with it, you’re at a higher risk for diabetes and a condition called metabolic syndrome. Metabolic Syndrome is a group of symptoms and behaviors that put you at a much higher risk of developing heart disease and Type II diabetes.

Both conditions can be managed successfully with a healthier lifestyle.

Sugar Makes You Hungrier!

Sure, sugar gives you a nice shot of energy but it’s only temporary. If you have a sweet tooth, you’re much better off grabbing a piece of fruit than a cookie. At least with a piece of fruit you’re getting some vitamins and fiber with your sugar fix.

What Do Sugar and Cocaine Have in Common?

Something to think about…a recent study indicated that sugar lights up the same pleasure centers of the brain as cocaine. While I’m not a scientist, my own experience has shown me that sugar is a trigger food for food binges, and once I’ve activated the craving cycle it can takes weeks of abstinence to get rid of it.

I’ve come to believe that sugar is a form of chemical dependency. Sugar can alter your brain chemistry and as I just mentioned, causes you to crave even more sugar. The urges for your next fix start to come faster and faster, and you may find yourself consuming more than you intended, possibly resulting in a binge that you’ll regret afterwards.

Not only does sugar cause unwanted weight gain, but you’ll also increase your risk for conditions such as Type II Diabetes, heart disease, high blood pressure and with it, an increased risk of stroke. Also consider the stress the added weight gain puts on your joints and tendons and increasing inflammation throughout your body…no wonder gaining weight is so miserable!

Sugar Withdrawal

If you’ve developed a bad sugar habit, you can definitely overcome it. It’s going to take time, persistance and some biting the bullet. And like any other addictive drug, there’s going to be yucky withdrawal symptoms as you begin the process.

That sounds a lot like the withdrawal symptoms of a more “serious” drug addiction doesn’t it? That’s because sugar addiction is just that…a serious addiction.

How Long Does It Take to Stop Craving Sugar?

I don’t have a pretty answer for this. For me, I had to go cold turkey, ride it out and within a couple of weeks I was feeling better.

Whether you go cold turkey or do it gradually, believe that you can do this. You are going to feel so much better when you’ve gotten the sugar out of your system and are eating clean, whole foods. You’ll lose weight and your skin will look amazing.

A Simple 7 Day Plan to Reduce Sugar Cravings

Begin by cutting out added sugar from your diet. That means no more sugar in your coffee creamer, candy, donuts, cookies, and all the rest. And you’re just getting started! Start reading labels on EVERYTHING. Sugar is in everything – ketchup, salad dressings, bread..packaged food is riddled with it.

If you’re going to experience sugar withdrawal, it will start with a little headache and then possibly get worse. Then the serious sweet cravings will start. Next, that little headache will blossom into a full blown pounding head along with joint aches. You might start feeling nauseous and having mood swings. Some people also report having flu like symptoms and can even start to shake a day into their sugar detox process!.

Day One: Create a Plan

You’ll probably want to spent a few ~~days~~ weeks beforehand researching food plans. I loved Trim Healthy Mama when I was able to do it. I got to enjoy enjoy foods like oatmeal, lentils, low carb wraps and desserts that kept me from craving the sugar. Though honestly, I did become a little too dependent on sugar alcohols.

There’s lots of different plans out there and you’ll have to determine what works best for you. You might want to take a look at Whole 30, Paleo, Keto and Mediterranean diet plans. (I personally follow the Specific Carbohydrate Diet to manage my IBD diagnosis.) Vegan is becoming very popular as well though for me, I still need animal protein sources to keep my blood sugar stable.

Day Two: Get All the Junk Food Out of the House

Remove all forms of sugar and processed foods from the house. Added sugars are lurking in many prepared food products. Start getting into the habit of reading labels and avoiding things like low fat salad dressing and ketchup because those things have a loads sugar. Words like glucose, fructose, and high fructose corn syrup – pretty much anything ending in -ose will alert you to added sugar sources. Cook what you can from scratch to have control over what goes into your food. Follow this advice and you’ll be free of that sugar habit in less than a week.

(Note..if you have uncooperative family members, try moving the treats to an out of the way spot or ask your spouse to hide them. Ask me how I know!)

Day Three: Begin to Increase Protein at Every Meal

Instead of grabbing a bowl of sugary cereal, breakfast bars or donuts, choose a high protein option. My go to these days is 3-4 oz of protein, a fermented veggie or small salad and a cup of bone broth.

Day Four: Eat Every Three Hours

Plunging blood sugar can easily lead to a cheat or even an all out food binge that you’ll feel awful about afterwards. If you’re out and about, this will take some planning. Carry snacks like fruit, jerky, almonds or approved yogurt with you.

Get to know a few local places where you can get a low carb meal option. Bunless burgers have become more available at places like Hardees and Red Robin, and you can get grilled chicken tenders or chicken salad at Chick-Fil-A. You can also find low carb friendly offerings at Chipotle.

Day Five: Watch for Emotional Triggers

Learn to expect the unexpected and roll with them as they come. When you get upset about something, redirect to another activity instead of binging. Focus on not taking the first compulsive bite which leads to a food binge. Practice mindful living and you’ll be better prepared to handle life’s stresses in a positive way instead of stuffing your aggravation.

Day Six: Find Healthy Replacements For Your Favorite Treats

There are a lot of great keto dessert options these days. If you’re craving chocolate, grab a bar of 85% dark chocolate or a Lily’s stevia sweetened chocolate bar and allow yourself one or two squares a day. Remember, moderation is key with these healthy sweet treats. If you’re still struggling with sweet cravings, you may have to eliminate them completely for a season.

Day 7: Treat Yourself and Keep on Trucking!

You’ve made it this far and the worst of the cravings have probably subsided. Keep putting one foot in front of the other. Always have a plan for your day. Stay with it and take it one day at a time and you’ll continue to feel better as well as watching the pounds and inches drop off.

And if you goof up? Kick the dirt off your shoes and keep walking. The folks at Trim Healthy Mama encourage us that our next healthy meal is only three hours away!

It’s a long journey, but so worth it.

My Own Journey Back From Sugar Addiction

Since I started the journey 3 years ago, I’ve lost a lot of weight and look younger than I did when I started. I’ve been grain free for a year now. The only sweetener I use is honey. It’s been a dramatic lifestyle change for me but has reaped big results. I no longer crave potato chips and junk food. My skin is clear and pain levels are reduced. IBD is stable…I can’t say I’m in remission but I’m not getting worse. My weight has stayed about the same – which is discouraging because I’d still like to lose 20 lbs but I am in menopause so it’s slow going.

Do I get tempted? Sure I do. It’s hard being the only one at the party who can never eat anything. I’ve learned to keep honey sweetened treats in the freezer to bring along when I need something. Sometimes I can still overdo it, but it’s in no way as bad as it was when I was eating sugar, flour and processed foods to excess.

Resources to Ditch the Sugar and Conquer Emotional Eating

Why I’m (Finally!) Embracing Body Positivity

If you spend any time on Instagram, it’s hard not to notice that body positivity is a thing.

#EffYourBeautyStandards
#HonorMyCurves
#CelebrateMySize
#AlternativeCurves
#DareToWear
#I’mNoModelEither

I took notice of it but never really thought about it being “for me.” After all, I’ve lost most of the extra weight. I’m past it. But am I?

I’ve never had a healthy relationship with food or my body. My earliest memories are of using food to numb myself from toxic family situations. When I became a teen I thought that sticking my fingers down my throat to lose the contents of my latest binge was a novel idea. The first time I ever took an amphetamine I thought that this was the magical answer to all of my weight and introvert problems. I never became a full blown bulimic, it was eclipsed by drinking but the fact that I even thought to do it in the first place was a little problematic.

Over the past decade my life has taken a few plot twists. When dystonia first appeared in 2010, my neck took a hard twist to the right and stayed there. Not only that, but I was shaking. I took a look at myself (now having to navigate Walmart in a wheelchair) and it was devastating. I didn’t want to be photographed or even look at myself in the mirror.

When the ulcerative colitis diagnosis came last year, naturally I took to social media to find others who were living with it. There was no way of escaping the colostomy bags that were outward signs of the big IBD surgeries. I stopped looking. I couldn’t let my mind go there.

But like I did with the dystonia, I was determined to make lemonade out of the lemons. I dug my heels in and resolved to fight this thing. So far I’m stable even with the severe pancolitis version that I have (it affects my entire colon) but who knows if that will always be the case?

I know that sooner or later a diagnosis will come that I can’t fight my way out of. I have to learn to begin to accept myself the way I look at this stage in my life and what I’m capable of on any given day. It’s a big struggle for me. I still want to be supermom. I love to do those endorphin pumping workouts for an hour that give me that amped feeling, but every time I do them I wind up sick within a day. So I have to force myself to stay within my limitations which right now is about 30 minutes of yoga and 15 minutes of cardio walking.

Will I look like a Crossfitter? No, but I can say I’m doing reasonably well for a woman who’s turning 57 this year. Then a few months ago I decided to embrace my natural curls (which are very spiraly in the Florida humidity) and as of two weeks ago, decided to start growing out my gray hair, even if I do wind up looking like Lily Munster with a big grey streak.

I’m finally at a point in my life where I’m learning to accept..and even embrace..the real me. My son who has Down Syndrome has been my teacher. I’m sure he doesn’t care about his physical differences (though he does care about what he wears!) and doesn’t notice them in anyone else. Ask anyone about my son and they’ll tell you about how he makes them smile. This is a lesson all of us can learn!

Body Positivity Isn’t About Your Weight

Like me, some people see all the Instagram pix about body positivity and they immediately think that’s it’s only about how much or little someone weighs. But it’s more than that. Body positivity is about celebrating your unique self.

The very thing that you dislike about yourself may be what makes you stand out from the crowd. For me, it’s my slightly off posture. For you, it might be the stretch marks you bear as a proud badge of bringing little lives into the world. Maybe your face tells the story of the addiction or chronic illness and pain you’ve lived with for years. Maybe you have scars from past surgeries or accidents. Maybe you live with PCOS. Or maybe you’re living with an eating disorder.

In a world that focuses on Instagram (and often Photoshopped or filtered) perfection, these “flaws” can often leave you feeling “less than”, insecure, and cause you to doubt yourself. However, you are no less worthy than anyone else just because you look or feel different.

Learning to Own Who You Are

In the recent movie, The Greatest Showman, one of the characters is Lettie Lutz, played by Keala Settle. Lettie is an overweight woman with a beard who’s been convinced she must hide herself away and that nobody would love her just as she was.

When she gets past her weight and lets her gift flow, she belts out This is Me about owning who she is. This song is what embracing body positivity is really about—coming out of your hiding place to proclaim who you really are.

Why Body Positivity Is Empowering

Body positivity isn’t just for a certain kind of body. And it’s not about being a particular age or ethnicity. It’s about embracing every aspect of who you are and not allowing the people or the world around you to make you feel like you’re not good enough.

Body positivity is simply about being proud of who YOU are and simply owning it. It’s about realizing we all have imperfections and flaws. Some of them may be visually obvious; and some are not. Stop hiding (speaking to myself here!) Own who you are and let those who are uncomfortable with the real you deal with their emotions.

Remember it isn’t your job to enlighten them! It’s essential because we all have many more things to accomplish in this one life we’ve been given that are more important than obsessing over how we look.

One of the best ways to learn to love your body is to find body positive role models. If you don’t have any in real life, start following body positive bloggers on social media. Follow my friend Tish at Shining Self as she navigates her journey of self awareness and acceptance. She’s a rock star!

A few more women you may want to follow include: Ragini Nag Rao (@kittehinfurs), Megan Jayne Crabbe (@bodyposipanda), Isha Reid (@pic_pixie), Jessamyn Stanley (@mynameisjessamyn), Kirsten Womack (@kirstenwomack), Clarence Womack (@movewithmack), Marie Denee (@mariedenee), and Kobi Jae (@kobi_jae).

Christians and Yoga (Why I Practice Without Guilt!)

Every so often the same old arguments about yoga and Christians resurface. I had resolved to keep my thoughts to myself about the matter, but as I was reading (though not responding) to a recent online kerfluffle there were a number of comments from people like me, who had successfully used yoga to help manage their chronic illness issues and didn’t understand why there had to be such a fuss. Even worse, they were wondering if they should discontinue the very practice that had helped them to heal!

My Story of Chronic Illness and Yoga

In 2010 I got diagnosed with cervical dystonia, a crippling neurological movement disorder that affected my neck and shoulders. I quickly became so incapacitated I lost my ability to drive and could barely stand up to cook a quick meal. I shook so hard I looked like I had Parkinson’s. I was a homeschooling mom and I couldn’t get off the couch. I was devastated.

The only “help” I got from mainstream doctors was Botox shots and dangerous pharmaceuticals that I didn’t want to take. I was flattened and desperate to get up.

I came across a book called Yoga for Movement Disorders and I started to use it. I was a Christian and I simply skipped over anything that was mystical in content. I moved on to Gary Kraftsow’s video for neck and shoulders.

As a Christian I know that the Holy Spirit gives us discernment about what to do and not do and will lead us into all truth. I found a Holy Yoga book at the store and got it, but I do better with video so I found a couple of teachers that were secular, but didn’t make me feel uncomfortable.

Over time and with discipline and consistency, I started to get better and got my range of motion back. I’ve been to a lot of secular classes, but I never had any desire to pursue alternative spirituality. I stay grounded in the Word every single day. The only thing I did discover that there is a great big beautiful world of Christian thought outside of rigid fundamentalism and I’ve been learning more about developing a contemplative prayer life and that has brought me a lot of peace.

I still have cervical dystonia and ulcerative colitis. Both have to be managed on a daily basis. Stress reduction is essential. Dr. Farias, who has made great strides in naturally treating dystonia patients, uses restorative yoga as part of his protocol. I hope to be able to see him someday but until then, I’m doing what works for me. I have no guilt. Years of chronic stress dysregulated my nervous system, causing my brain signals to misfire and it’s taken years to slowly bring it back to a parasympathetic state. I’m still not there. Other options like Pilates, T. Tapp and even “Christian stretching” aren’t the right choice for me because I typically practice a lot of Yin, restorative and even bed yoga and I needed the practical guidance in these practices.

Why All the Fuss About Yoga?

from “Is Yoga Safe for Christians?”

The common objection to yoga is that it is rooted in Hinduism. Some say that the poses in yoga were intended as antennas for attracting false gods. Other objections focus on the meditation and chanting that are often used. Meditation is seen as dangerous because it involves emptying one’s mind and focusing on a single word or phrase. And the greeting commonly heard at yoga classes, Namaste, has been criticized because it means, “I bow to the divine in you”; which many view to be pantheism. Among other criticisms, some have warned that yoga practice is a slippery slope into New Age. And more spiritual concerns warn against the kundalini spirit that is focused on in some types of yoga.

With all these objections it would be easy to just run and hide from all things yoga. Christians have long been in the habit of circling the wagons and hiding. But what if, instead of turning tail and running from what is shown to be a very beneficial form of exercise, we took a redemptive posture and sought to find the good in yoga?

Those Pagan Origins…

from BeliefNet.com

Yes, yoga has Eastern origins but roots don’t determine everything. There are a number of holidays and traditions we celebrate including Mardi Gras, Valentine’s Day, Birthdays that have pagan origin, or elements of paganism. Many of these are celebrated by Christian culture and embraced by common culture. How many of us put up Christmas trees to celebrate the birth of Christ? According to Encyclopedia Britannica and other sources, the origins of the Christmas tree are closely tied to pagan winter rites and even tree worship among pre-Christian Europeans. Christians took something that had been used in pagan origin and re-interpreted it, giving it new meaning as a symbol of Christian faith. This is similar to what has been done with yoga – it has been reinterpreted to fit the needs of those who are practicing it. Just as in the case of Christmas trees and many other holidays we love, yoga can be re-interpreted to benefit followers of Christ.

Is Mindfulness Wrong?

from BeliefNet.com

Many Christians who are anti-yoga fail to realize is that mindfulness isn’t necessarily Hindu. Many early Christian spiritual teachers taught their disciples to develop something they called nespis, which means to be wakeful and attentive and to watch what was around them.

I have a very long history of anxiety, depression and racing thoughts. Practicing mindfulness has helped me to slow my thinking down and find more focus as I strive to do one thing at a time. I primarily use the Calm app for this.

Can We All Get Along?

I completely understand why someone coming out of an Eastern/new age background might need an alternative to traditional yoga because it’s a sin to them (Romans 14) and possibly trigger negative spiritual experiences. But why the need to throw a stumbling block in front of those who have found physical and emotional relief through a balanced yoga practice?

We’re so fortunate to live in a day and age when we have a choice! If something isn’t right for you, go ahead and find something else! As I read through the comment thread on the kerfluffle I mentioned above, I wondered why some feel the need to “warn” others about yoga. Can’t we all stay in our own lanes? If you don’t want to do it, then don’t. But if your friend is finding health and vitality through her yoga practice, let her find her path.

Some Christians make a business out of perpetual outrage. Their intentions might be good. They pride themselves on being “bold.” They sell lots of books, get invited to speaking engagements and get a lot traffic to their social media pages and blogs. But the constant sensationalism creates division amongst Christians who should be focused on sharing the message to a hurting world and reaching out to the marginalized.

Many in Christian suburban America don’t see that there’s a lot of hurting people out from very diverse backgrounds who might never enter a church – but they might attend a yoga class. Why not reach out to them where they’re at? They just might find Jesus on the mat!

If you’re a Christian who wants to practice yoga, simply try out some different classes or DVDs. Most local gym classes are exercise focused without an Eastern element. If you’re worried, just ask before you go. If a video doesn’t sit right with you, don’t do it and try another one.

For me, I found three secular yoga teachers that I was comfortable with and I just stick with them. With my physical challenges, I needed experienced teachers who could help me adapt things as I needed to. I also learned to pace myself and to accept that it was okay to have restorative days when I needed them.

I’ve found that the deep breathing and mindfulness that I practice with yoga has helped to calm down my perpetual monkey mind and actually focus on prayer and biblical meditation. Yoga has been instrumental as a recovery modality both in sobriety and in my chronic illness journey.

If you’ve found healing and relief through your yoga practice, don’t let the border bullies guilt you out of your practice. Keep seeking God, move forward on your healing journey and find what works for you.

From Shelemah.com

Mark 7:15 “It’s not what goes into your body that defiles you; you are defiled by what comes from your heart.” You are not going to have an issue with yoga tempting you to Hinduism or New Age if you are already filled with the Holy Spirit and pursuing relationship with Him. The stories of people led into New Age by yoga or getting freedom from repenting of yoga are certainly valid experiences, but those stories are almost always about people who had New Age, demonic, or occultic experiences before becoming Christians. Yoga might be a correlated experience, however, correlation does not equal causation. 1 John 4:4 tells us that, “He who is in us is greater than he who is in the world.” So we are in the power position here. We do not need to be weak and afraid.

More Christian Yoga Resources

Caroline Williams Yoga (I just discovered her while researching this…she’s awesome & has videos up on YouTube!)

The Christian Yoga Myth

Christians Practicing Yoga

Yoga, Meditation and My Christian Faith

A Beginner’s Guide to Making Infused Water

Do you get bored trying to get in your 64 ounces of water in every day? Liven things up by using infused water! Infused water is created by adding various fruits, vegetables, and herbs to your water, and then letting these ingredients flavor the water.

Not only do infused waters provide a variety of wonderful flavor options to your water, you’ll also gain the nutritional benefits from the product and herbs. It’s pretty easy to make infused water, but you should keep a few things in mind before you make your first batch of infused water.

What Type of Water Should You Use?

When making infused water, it’s best to use filtered water. Filtered water is cleaner and will help to boost the overall quality and flavor of your infused water. If you don’t have access to enough water to fill your water pitcher, go ahead and use tap when necessary but if possible, try to get filtered water when you can.

When choosing your water, you should only use room temperature or cold water. Avoid warm or hot water, since it can cause the produce to deteriorate quickly, which reduces the nutritional benefit of your infused water

Choose Organic Produce Whenever Possible

Use organic fruits and vegetables as much as possible. They’re becoming easier to find in the product section of your supermarket, but see if your community has a farmer’s market or produce cooperative in order to source local ingredients. Locally grown produce is best for optimal nutrition and will provide a better flavor for infused water. If you’re unable to source organics, don’t sweat it and use what’s available to you.

How to Prep Produce for Infused Water

After you select the ingredients you want to use for your infused water, you will then need to prep them before putting them into the water pitcher. You should always carefully rinse the fruits and vegetables to make sure no chemicals are left on them. Even if you bought them organic or prewashed, it’s still a good idea to rinse them and make sure they are clean. If you are using herbs, you want to crush them with a muddler, since this will help to release the oils. The exception to this practice is when the herb is leafy, such as with mint or basil.

Most fruits and vegetables need to be cut at least into chunks before being put in the pitcher so that they can release their flavors. Hard fruits and vegetables like cucumber and apples need to be cut into thin slices because they can take longer to release flavor to the water. Berries and citrus fruit are softer, so just cutting them in half or quarters should be fine.

When making infused water, you will add the produce and herbs first, then add your room temperature or cold water on top. You then want to let the water infuse so that you can get the best flavor and nutrients from the fruits and vegetables being used. If you are leaving it out on the counter, this usually takes about 2-4 hours. Otherwise, wait 4-6 hours if keeping it in the refrigerator for the infusing process. If you leave it overnight, the flavors will really intensify.

What to Make Your Infused Water In

By this point, you are ready to start putting your infused water together. Before you add in the water, make sure you have the right container. While you can technically use anything, a glass pitcher is usually recommended. However, regardless of which way you go, make sure it is BPA-free and food-safe. Many plastic pitchers are not ideal and won’t keep the water fresh, but in the end it is really up to you.

How Soon Should the Water Be Consumed?

The ideal time to drink infused water is within 24-48 hours after the infusing process is complete. It’s usually best to drink it the same day, and finish it up within a couple of days. Waiting 3 days is okay, but don’t leave it for longer than that. Don’t leave the fruits and vegetables in the pitcher, though. They should be removed after the infusing process and only the water should remain in the pitcher for this long. Citrus fruits remain freshest the longest.

Keep in mind that if you drink the infused water the same day, you can usually refill it 2-3 times with the produce in the pitcher or cup and still get good flavor from it.

I like to use citrus essential oils to flavor my water but this is a controversial subject. Read this article to learn more about consuming essential oils safely.

5 Simple Fruit Infused Water Recipes

Apple Cinnamon

This simple apple cinnamon infused water recipe is easy to make, only uses a couple ingredients, and is perfect for the fall and winter season. You can also mix it up by using some other seasonings with the same apples for a seasonal infused water. This recipe is great with a whole pitcher of infused water, or you can use a mason jar.

Ingredients:

* Red apples
* Cinnamon sticks

Directions:

1. Core and slice the apples thinly.
2. Place the apple slices and cinnamon stick in pitcher.
3. Add cold water.
4. Place in refrigerator for up to 24 hours.

Cranberry Orange

There are few things better than the combination between cranberry and orange. Both fo these fruits are in season during the fall, and cranberry is often enjoyed during the holidays. This is a fruity and refreshing infused water to enjoy early in the morning or with your meals.

Ingredients:

* Cranberries
* Oranges
* Herbs (optional)

Directions:

1. Slice your cranberries in half to help release the juice.
2. Slice oranges thinly.
3. Add the cranberries and orange slices to a pitcher or infusing bottle.
4. Add in some herbs of your choice; mint and basil work well.

Fall Fruits

This is an infused water recipe with a lot of room for customizing. The basis of the recipe uses fruits that are in-season during the fall. This recipe is going to list a lot of fruits, but go ahead and use any of the ones listed that you want in this water.

Ingredients:

* Pears
* Apples
* Cranberries
* Tangerines
* Oranges
* Limes

Directions:

1. Cut fruit into small slices.
2. Add the fruit to the pitcher.
3. Fill pitcher with cold water.
4. Add any herbs you like to increase flavor.
5. Place in the refrigerator for up to 48 hours.

Green Apple and Herbs

This is an excellent way to create your own fall fruit-infused water without worrying too much about what goes in it. You want to start with some juicy, tarty green apples since they are in-season, then add herbs or berries of your choosing. Rosemary is listed, but you can add mint, basil, or cilantro if you prefer.

Ingredients:

* Green apples
* Berries (recommended: strawberries, cranberries, raspberries)
* Herbs (recommended: rosemary, basil, mint)

Directions:

1. Slice the apple thinly and add to the pitcher.
2. Add your chosen berries and herbs.
3. Fill the pitcher or cup with cold, distilled water.
4. Store for 24-48 hours.

Lime Pomegranate

Pomegranates are in season during the fall and winter season .These are brightly-colored fruits that offer a unique flavor and a lot of sweetness to your water. Combine it with lime for a delicious and refreshing water.

Ingredients:

* Pomegranate seeds
* Limes

Directions:

1. Scoop pomegranate seeds from your pomegranate fruit.
2. Muddle the seeds, add to the pitcher or cup.
3. Place slices of lime on top of the seeds.
4. Fill with cold, distilled water and handful of ice cubes.

Use your creativity and see what you come up with! Do you have any favorite infused water recipes?

Fohm Review

As a member of the Chronic Illness Blogger’s Network, I was given the opportunity to review the Fohm cleaning dispenser.

I’ve lived in the country for about 25 years with a very cranky septic system. My husband was always very insistent that all toilet paper go into the trash. Which is certainly understandable, but I was always struggling with extremely heavy menstrual periods and irritable bowl syndrome. Trying to keep myself clean meant wiping myself raw. Sometimes I’d grab one of the diaper wipes that we had around with mixed results.

Then a year ago I got diagnosed with ulcerative colitis. As you can imagine, now the problem is even worse! One of the best things I did was to get a bidet which really helped the clean up process with less irritation. But still, sometimes I needed “more.”

We already know that flushing the supposedly “flushable” wipes down any toilet is never a good idea for conscientious homeowners. And not only that, marine biologists tell us that wipes can disintegrate into micro-plastics which wind up floating around our oceans and being consumed by marine life. (Ew.)

Fohm was created to turn your existing toilet paper into a wet wipe. It’s pH-balanced, paraben free and fragrance free and designed to turn your existing toilet paper into a wet wipe. And not only that, it’s made in the U.S.A.

My Experience with Fohm

I found Fohm very easy to set up and use. You just have to charge it in a USB port, and then set it up in a convenient spot by your toilet. Just one pump of the soap should be enough most of the time. I found the cleanser to be very gentle and it didn’t cause any irritation at all. Between the bidet and the cleanser, I feel completely confident that “I got it all.”

I also have a son with special needs who needs toileting assistance. This product is also a help for him to achieve some independence in that area.

You can get the Fohm Home Starter pack, which includes the dispenser and cleaner for $49. This should last you for about six weeks. Cleanser refills are $7 for a month supply, or you might want to get a 3 month supply of cleansing fluid for $21.

Fohm FAQ

(From Fohm themselves)

Do I need special toilet paper?

We’re obsessed with efficiency. We love that you’ll be able to utilize your existing toilet paper, and won’t need to buy anything fancy from us.

How’s Fohm compare to flushable wipes?

Flushable wipes have been labeled an “environmental catastrophe”, due to how they don’t break down properly and are ingested by marine life after they’re flushed.

Fohm is what you end up with when you create a user experience that’s built for adults on toilets, and not try to repurpose a product designed for babies in diapers.

What’s the cleanser?

It’s a paraben-free, pH balanced and fragrance-free version of what you find in a baby wipe from a national brand (insert your favorite one here).

I think Fohm is a great product, the only thing I’d like to see is actual wipes. IBD patients in particular have sudden urgency where we have to find the bathroom NOW and there’s nothing worse than being in a public restroom and wiping yourself raw with the store’s cheap toilet paper. At this point I haven’t found a wipe that I really liked so having something with the gentle Fohm cleanser would be really great.

Visit Fohm

An Open Letter to Dr. Phil About Caregiving

In the March 12 episode of Dr. Phil, the popular TV host told a struggling young couple point blank not to combine caregiving duties and romance, after Harley had become a full time caregiver for her boyfriend Bailey, who was quadriplegic.

Like many others, I was really discouraged at his response to Harley, telling her “You can be his lover or you can be his caregiver, but you can’t be both… It won’t work, 100 out of 100 times this won’t work.”

I got a little nauseous watching it.

When we got married in 1989 we promised to stay faithful through sickness and in health, til death do us part. We meant it. Is it always easy? No. Is the romance always there? No. Sometimes we have to hunker down at opposite ends of the house for breathing room.

Our faith, friendship and commitment to each other is what carries us through even on the toughest of days.

Read my story at The Mighty.

April Journal Prompts

I can’t believe it’s almost April. Seriously, we still have the Christmas tree in its box sitting in the dining room! If you’ve been wanting to start a daily journaling habit but have trouble finding the inspiration to do it, I’ve created this April Journal Prompt printable to help inspire you.

Journaling is one of the best ways to practice self care and improve mental health. Getting all the mental chatter out of your head and down on paper is incredibly freeing!

Don’t have time? Take a look at your time on social media. Gulp…I’m guilty of this myself. I’ve made an intentional effort to cut back on my screen time because it really interferes with my own writing, focus and productivity. Even a silly meme can be disruptive because then I waste more time checking back on notifications or to see who liked it!

Seriously, life is too short for this. If you love writing, then just make some intentional time for it.

April Journal Prompts

Are you a fan of April Fools’ Day?
Are you making any plans for summer?
What creative projects are you currently working on?
If you could change places with someone else this month, who would it be?
Today is International Walk to Work Day. Describe some ways you can add more walking into your routine.
List 10 goals you have to complete in April.
Name 5 things you are grateful for this month.
The second quarter has begun – what are some things on your mind for your business?
Describe your ideal date in April.
Talk about an obstacle you overcame in April.
Choose a new family activity for April and journal about it.
What childhood memories does April bring up?
Get outside and enjoy the sunshine, then journal your experience.
What is a good way to relax and unwind this month?
What is your favorite flower or plant?
Visit a friend or family member you haven’t seen in a while. Describe that day here.
What is your favorite thing about April?
What is one thing you are struggling with this month, and what can you do about it?
What are some business goals you have for April?
Do you have personal challenges to overcome this month?
What is your favorite memory about Easter?
How did you spend your Easter this year?
April is a great time for self-care. What is one new thing you can do for yourself this month?
List 3 things you haven’t done in a while, and try to do them this month.
What could make your month better?
What do you know about Arbor day? Do you have any memories of it?
List 10 things you love about yourself.
Check in with your health: Are there any improvements that need to be done?
How are you feeling this month?
Spend today enjoying the rest of the month, and journal about what you did.

Tips for Creating a Daily Journaling Practice

Find a quiet place.
Set a designated time for it. For me, writing has to happen in the morning. But if you’re a night owl, then go for it!
Like any other good habit, it takes for it to become engrained. Put it in your planner so you don’t forget. And then stick with it!

More Journal Inspiration

A Beginner’s Guide to Simple Bullet Journals

Journaling for Stress Relief

March Journal Prompts

February Journal Prompts

How to Find Balance While Living With Chronic Illness

In 2009 I started to learn about blogging and got to spend some time learning the ropes from Kelly McCausey. That came to a crashing halt in 2010 when I began to experience catastrophic neurological symptoms which led to my diagnosis of cervical dystonia. It would be almost a year before I could sit in front of a computer again. Fast forward a few years to 2013.

Beginning to feel better and become more productive, I read a few time management books and resolved that 2014 would be the year that I blogged intentionally and started a virtual assistant business. I planned to devote daily time to gentle exercise like yoga and walking. I started a Whole30. So many plans.

Then January began and I got sick with one of those nameless viral plagues that makes you feel like crap all over. I had it for a week. It went a way for a few days, came back and didn’t go away. Sore throat, extreme fatigue, muscle aches, GI woes. I told my allergist who is also an immunologist what was going on and he ordered a battery of tests.

A few days after my labs I learned that I had mononucleosis in addition to a sputtering thyroid. At 51, I was a late bloomer.

The familiar fog of depression began to envelope me. I spent a lot of time in bed worrying about a lot of things. I began to feel suffocated, overwhelmed and out of control.

In 2014 when I originally published this post I wrote the following…

I’m not feeling awful all the time. The nausea and brain fog seem to set in during the afternoon so I can still find moments to write and read the Bible and some learning materials. I just have to redeem the good moments to read constructively, find time for some movement (yoga is good for lymph glands) and cook so that I have what I need available during those times I don’t have the energy to cook.

I know this will (hopefully) pass. I’ve heard stories about mono taking as long as eight months to go away. That’s pretty depressing to think about. I’m doing every natural health protocol I can find and I’m thinking about visiting a twelve step meeting. But no matter what I can or can’t do, I can redeem the time with intentional living, even when I’m housebound and stuck in bed.

Later that year, the worst of it did pass and it didn’t take eight months. However, I do still struggle with fatigue and since then seem to be a little more prone to strep and occasional flares. Illness of any type makes my chronic illness symptoms worse but I’m still pushing forward. I’ve started blogging regularly and have some clients.

And to make things even more interesting, in 2018 I got diagnosed with ulcerative colitis. More spoons to count and one more health condition to manage.

The hard lesson I’ve had to learn over the past few years is how to balance setting goals with my physical reality. I’ve learned that there are still lots of things that I can do, but I have to be careful about over doing it. For me, finding balance while living with chronic illness and the chronic pain that goes with it starts with making spiritual disciplines a priority. That means daily devotions, yoga, mindful living practices and continuous self examination.

5 Tips to Finding Balance Living With Chronic Illness

*Technology – If my symptoms are flaring, there are lots of tasks that I can do from my laptop or tablet while resting in bed. It’s a great feeling to feel like I’m doing something productive instead of vegetating on Facebook or Netflix (nothing wrong with that once in awhile though!)

*Time management – At my stage in life, I should have figured this out by now but I’m still learning. I tend to bite off more than I can chew and get really disorganized which is stressful. Having a bullet journal helps me to see what my priorities are and what is realistic for my energy level on any given day.

*Keep expectations simple – I often feel like I’m on the sidelines watching other families do things that we can’t. But I am learning to find joy in the simplicity of my life and being home much of the time. I keep an eye out for serendipities – little things that bring me joy no matter how I’m feeling like being with my pets and finding quiet things to do with the kids that don’t tax me.

*Communication – Talk to your family and friends about the limitations that you’re living with and don’t be afraid to ask for help.

*Small daily steps – It might be just 5 or 10 minutes a day of intentional movement or household tasks, but it’s still something. I just have to be faithful to take whatever small steps I can and it will take me in the direction I want to go.

Finally, when I catch myself falling into self pity, it’s good to remember that God uses the fires and trials of my life to refine me according to His good purpose. And He promises that the end of the story is a good one.

“In fact, I’m quite certain that before God can ever bless a woman — and use her to impact many — He uses the hammer, the file, and the furnace to do a holy work.” — Tricia Goyer and Ocieanna Fleiss, Love Finds You in Glacier Bay, Alaska

More Coping Strategies for Living With Chronic Illness

As you probably know if you are a chronic pain sufferer, the impact of chronic illness on individuals varies from person to person. But no matter what, don’t feel hopeless about your situation. There are simple lifestyle changes you can make that will help ease the burden, reduce the severity and frequency of the pain, and help you to deal with it better on a regular basis.

Try keeping a journal. It isn’t just fluff..one of the most important reasons to do this is to find your chronic pain triggers. For many people, the pain isn’t merely random, but is often triggered by something. You can start journaling every time you experience pain, and note what you were doing or eating before then. You might find that certain foods trigger your IBD pain, or that your fiber acts up in certain weather conditions or while standing for too long. Eventually, knowing your triggers can help you reduce them, which then helps with the
long-term pain management.

Learn how to manage stress. Stress has a strong link with chronic pain, making it worse and keeping you from finding relief from the pain. If you are under a lot of stress, whether financial, personal or work stress, it’s much harder to get control over the pain on a daily basis.

What you eat or drink can also have a major impact on your chronic pain level. If your pain is related to inflammation, you need to cut back on fried foods, red meat, and refined carbs, and go for fruits, vegetables, nuts, and whole grains. Eliminate alcohol and smoking, and drink more water. These are healthy changes not only for your weight management and general wellness, but for reducing your chronic pain as well.

Exercising outdoors helps to reduce chronic pain. This helps distract your mind from the pain, allowing you to enjoy the sunshine and fresh air, be a little more social, and take in your surroundings. While on a scenic hike, you’ll become absorbed in your surroundings and your pain may subside, even if just for a moment. This can make a big difference for anyone with chronic pain.

Relaxing your body and mind is important for managing chronic pain on a daily basis. Find things to help you unwind at the end of a long day or de-stress, whether that means taking a bath, enjoying a movie with your family, or getting out an adult coloring
book.

Living With Chronic Illness Blogs

I’m really thankful to be living in a day and age where it’s easy to connect with other people living life with chronic illness. While it can never completely replace meeting up in person, I do feel like I have a place to turn to when I’m struggling and for day to day support (and even laughs!)

Here’s some chronic illness blogs for you to check out:

Brainless Blogger – A blog is about chronic illness, chronic pain, and invisible disability awareness. The author lives with chronic migraines, Fibromyalgia, asthma, hypothyroidism, depression, and hypermobility syndrome.

The Health Sessions – Written by a psychologist living with chronic illness, she shows you how to create lasting health habits and best tips on coping with chronic illness.

Inflamed and Untamed – Written by a fellow IBD patient, this blog talks about the good, the bad, the ugly and sometimes funny things about living with chronic illness.

Chronic Illness Bloggers will help to connect you to the chronic illness community. Blogging helps many of us to cope as well as being an important mental and creative outlet.

Sunshine and Spoons. I was really happy to find this blog because we’re both special needs moms who live with chronic illness. That’s the beauty of the Internet to me right here – I probably would never found someone else like me locally.

How do you find balance while living with chronic illness?

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