Tag: family

Mind,Body, and Soul- Health & Wellness

 

Hey ladies! Welcome to week 2 of my series:

____ is a three week series where we learn tips, techniques, and points for our goal of transformation and renewal. We have three weeks to work on ourselves so we can start off feeling revived and refreshed to take on new projects, businesses, and plans that we may have in the second half of 2018 and the new school year. Ultimately our aim is to pour into ourselves, so we can better pour into others. For us women, we often put self care on the bottom of our to-do list after performing our wifey duties, taking care of our children, running our homes, being the president of the PTA, having 5 businesses and ministries, and taking over the world. No wonder we get burnt out and we are tired all the time! Self care needs to be at the top. How can we be better moms, teachers, managers, leaders, or women if we do not take care of the women in the mirror?

 

This week we are focusing on our physical health.

 

Clean Eating and all that good stuff…

 

How do we feel when we eat that bag of candy or that tub of ice-cream? It is literally a sugar rush. We are so excited to eat it. Our mouth is watering, we are rushing to open the bag or container and take that first bite. Damn, this doesn’t taste good; this tastes delicious. We look at the name of the ice cream and ponder it. We look at colorful wrapping of the candy we bought at the gas station. As we are eating all this wonderful sugar, we look at the back of the packaging to read the nutritional facts. 200 calories per 1 serving (⅓ cup is 1 serving). How much is ⅓ cup anyway? We continue to read: 50g of sugar per serving. Ok that sounds like a lot, but maybe it isn’t, we think. Suddenly we are curious to see how much is ⅓ cup or 1 serving. We continue to eat the candy or the ice-cream as we rummage through our cabinets to find our measuring cup. We look at the numbers. Wow, I ate way more than ⅓ cup of this. I just ate 50 sugar cubes in less than a minute?!! Immediately we feel the excitement of our sugar indulgence, drop. We feel guilty. We feel fat. We feel that acne emerging on our skin (to those that can sugar without breaking out…I am jealous of you.) We then decide to put the rest of our treat in the fridge so someone else can eat it. (Or maybe once we are done feeling bad about ourselves we can get back to it. Come on ladies, who else has been there?) Thirty minutes later, our body feels sluggish. We are cranky and irritated because now we feel gross and greasy. We think: why did I spend thirty dollars at a frozen yogurt store? (True story: my parents and I did this)

 

When I say “cleaning eating and all that good stuff”, I am not talking about my favorite chips (jalapeno), the brownie mix that sits in my mom’s cabinet, or the delicious “genuine Jamaican pineapple soda”  in a bright yellow green 2 liter bottle sitting in Publix’s soda aisle. That “good stuff” is actually bad stuff. It is not real food. (that why it is going to be labeled as bad stuff). Though I am speaking against it, I am not going to sit here and front that I do not eat bad stuff. I do. I am going to be real, I eat junk. So, I know how it makes my body feel. I know how it makes my mind feel. I know how it makes my emotions and wallet feel. I know how it makes my face feel. I bet you know the feeling too. Let’s vow to not feel that feeling that we all feel when we eat that junk, and only eat that junk sometimes. Let’s talk about the word sometimes.

 

Sometimes means occasionally or once in awhile. Sometimes does NOT mean to eat that whole cake every week. It does NOT mean grabbing that bag of chips and soda everytime you purchase a sub, because you want to make it a combo. Sometimes means once in awhile we are going to eat some cake. Let me say it again: Sometimes we are going to eat SOME cake.

 

My diet used to be really bad. Am I still eating fake food? Yes, but sometimes. Our goal is to make that all the time bad diet into a sometimes bad diet into a never bad diet. It is possible, it can be done, and it will give us many positive benefits.

 

So…what is clean eating? How does one eat dirty or eat clean? Clean eating is eating whole foods that are REAL foods. These foods are not or they are very minimally processed…they are more natural than (sadly) a lot of food on the market. Processed food can even include mashing raw apples to make applesauce. So not ALL processed food is bad. The point is to avoid foods that are majorly processed… like woah, that new Apple Rocket Sugar Heaven Blueberry pancakes with fake apples and blueberries chunks in the middle?? Ooh that sounds good, YES! Yes I mean that, but NO, don’t buy that! Ingredients such as Caramel color and high fructose corn syrup are examples too.  Ultra processed foods like those pancakes activate dopamine in our brain; this makes us crave to eat more and more…spending more on fake food to meet our nutritional needs, spending more on an increased number of doctor visits, and spending more time feel disgusting

 

10 Benefits of clean eating include: longer and a healthier life, reduced risk of type 2 diabetes, reduced risk of high blood pressure, more energy, less breakouts, improved mood, lower food bills, lower health bills, improved brain power, and weight loss. There are SOOOO many more benefits. As moms, we will feel more relaxed and less cranky. Raising young kids are already stressful enough, but eating clean foods  (and having our children eat clean foods) reduces the irritability we show our husbands, our kids, our family, and even ourselves. We feel less stressed. We can manage better. As women, we already are pressured to feel ugly about ourselves from commercials or pop culture & entertainment. Instead, with clean eating, we can FEEL & be beautiful (not for them, but of course 100% for ourselves). We will live longer to raise our children. We will have pumped up brain power so we can be highly effective in our businesses, ministries, and communities. Do I need to say more? Basically, we will feel better, live better, do better, be better, and look better. Isn’t that better than a bunch of health risks and moodiness after eating a whole cake?

 

Ok sign me up for a better life. Now what do I do?  Now, let’s go back into the fridge and grab those cookies and throw them away in the trash. Next, make a trip to a grocery store. If you can, go to Whole Foods or a farmer’s market. You can still go to Publix (that’s where I go) or Walmart, or where ever is close. A rule of thumb that I do is pick up a can of food and look at the ingredient list. If there are a lot of ingredients that you can’t pronounce or you don’t know what the hell it is, put it down. (Like, what the hell is Red 5? Am I eating a crayon?) Look for foods with a short and easily identifiable ingredient list. (Ok, I know what coconuts are, I know what mangos are…) Opt for more raw veggies and fruits. Nuts can be bought for snacks. Quinoa and oats can be used when you need some whole grains. I like to buy cashew or almond milk instead of cow milk. (Cow milk has so many hormones in it) Salmon and beans for protein are options too. And, Yes, healthy can taste good too! I LOVE blending up pineapple chunks, peanuts, and bananas, to make a smoothie. Buy some avocados to make a nice spread or guac.

If you ARE going to eat a nice big chocolate cupcake, please ladies, make it a sometimes thing. Yes, you can eat that doughnut if you are at a friend’s birthday…but don’t eat the entire box! Every day you don’t have to eat two chocolate bars. The key is sometimes…or better: significantly reduce highly processed foods in your diet to none. All of us aren’t perfect. Some people can quit cold turkey, and others, like myself, start off slow…but a step in the right direction is what counts. Let’s promise ourselves (and I am promising myself too) a better today and a better future…full of healthy choices and happiness.

 

 

-A Dear Friend

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Mind, Body,and Soul Series

Hey ladies! Welcome to day 2 of the week 1 of our series:

____ is a three week series where we learn tips, techniques, and points for our goal of transformation and renewal. We have three weeks to work on ourselves so we can start off feeling revived and refreshed to take on new projects, businesses, and plans that we may have in the second half of 2018 and the new school year. Ultimately our aim is to pour into ourselves, so we can better pour into others. For us women, we often put self care on the bottom of our to-do list after performing our wifey duties, taking care of our children, running our homes, being the president of the PTA, having 5 businesses and ministries, and taking over the world. No wonder we get burnt out and we are tired all the time! Self care needs to be at the top. How can we be better moms, teachers, managers, leaders, or women if we do not take care of the women in the mirror?

 

Meditation

Welcome back ladies! I hope you are all enjoying your first week of getting your spirituality on. How do you feel? Hopeful? Happy?

 

Today we are focusing on meditation, as part two of our soul transformation. Slow down and take a deep breath. Relax. Inhale. Exhale. Repeat. Now that you are relaxed…let’s begin to meditate on our dive into meditation.

 

Meditation is the act of “thinking deeply or focusing one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation” (Oxford Dictionary). To reflect is to meditate. To think, contemplate, and consider are forms of meditation as well.

 

“I am depressed. My life is falling apart. Things are hopeless!!”

 

The thoughts in our head and what we think of are important. Those thoughts dictate how we behave. Those thoughts dictate how we feel. It is so vital to think good, positive, uplifting thoughts. When you meditate and think of negative slander against yourself, you are creating a world of hopelessness. To meditate and consider the mean words people say to you, you are creating a world of insecurity. Stressing out is meditating on everything going wrong. Thinking negatively will have you start behaving negatively. You WON’T go further with your passions. You WON’T try out that new class. You WON’T even speak up about causes you care about! It is because you are listening to that ugly chatter in your brain telling you that you are not worthy. Instead, let’s begin meditating and being grateful on things that are going right! Trust, we will feel a lot better.

 

Personally I meditate on scripture verses from the Bible. God’s Word is what keeps me going. I meditate on it day and night (Psalm 1:2). His Word cheers me up, makes me feel loved, motivates me, inspires me, and comforts me. The Word reminds me that things will be OK. I then start to relax. I breathe normally again. I let go. And I am happy despite any chaos that is going on around me.

 

In the mornings, when you first wake up, start to meditate. Keep a list of affirmations, positive quotes, or bible scripture, and start to repeat them over and over again. Slow down and dissect the phrase and apply it to your daily life. What do you need to trust God about? Where in the workplace do you need to have more courage? Think about that and remember to trust Him and that you are courageous. To be victorious over our day, means being able to grab that list and leave it various places at our job or in our car, so whenever we are down, we can always refer to the list and be lifted back up. Keep meditating whenever you need to.

 

Focus and dwell on favorable thoughts. Thoughts that are helpful, good, and lovely  (Philippians 4:8). Us ladies got no time for negativity!! We have things to do, people to see, and places to go. Grab those thoughts of insecurity, of hopelessness, of envy, bitterness, and greed, and throw them away forever. These thoughts slow us down, make us weak, and destroy us. Start meditating on encouraging affirmations, Bible scripture, and anything you can find that is positive; and begin to see how your entire life (yes, your family, your marriage, your career, your passions, etc.) changes for the better.

Our Adventures In Georgia

Our Adventures In Georgia

 

Georgia is one of the most beautiful states that I have ever lived or had the pleasure to do yearly visits. When we went home after Easter we were able to go on family outings to new places that we were clueless of its existence.  

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Over the years I have heard tons of people say that they can’t wait to move away from home; believe me I understand because I was one of them. I honestly never considered moving away from home once I came home from college, but then I met my husband who happens to be a Naval recruiter. As we all know you must go where the military sends you, which means a new place and a new adventure.  When we went home for Easter we got the chance to experience a few new places with Mariah.(New to Mariah)

 

Strawberry Picking    

 

We visited Lane’s Southern Orchards, this place is family friendly and full of southern hospitality.
Y’all I can honestly say this is the year of the first, I don’t recall picking strawberries growing up but it was an awesome adventure for our family to do it together. Mariah caught on so quickly! She wanted to be so independent that she wouldn’t let us carry her 5 lb strawberry bucket. Surprisingly we didn’t expect her to want to pick any strawberries because it was hot and the strawberries weren’t washed, wrong! Best time ever and it will be a tradition for our family to visit everytime we are in Georgia.

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Indian Mounds

 

Ocmulgee National Monument is a beautiful state park! This was definitely a family affair in which my in-laws all joined us for this adventure. We literally walked 3 miles through the state park and surprisingly Mariah was able to hang on for so long. She is definitely keeping things interesting! It was really nice to show Mariah and my nephews the homes of where the Indians lived and their traditions that were displayed inside of the museum.

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Paintballing

 

Yesss! Y’all heard it correctly, my husband and brother in law took me paintballing at Big Indian Paintball. It was really fun and definitely a first for me. Mariah couldn’t have all of the fun. I’m not sure who really familiar with the sport but it gets really intense and we were playing against some serious competitors and the reward for winning was bragging rights. This definitely something something I want to do again minus the running.

 

If you ever find yourself traveling through Georgia check these places out. You won’t regret it!

 

Disclaimer: This is not a sponsored post and the opinions of my experience is my own.

xoxo,

Donna P.