Late June 6th 2013, Daily Regimen

I forgot to post my daily regimen yesterday

For my workout I did a Hatha flow wake up strength routine that included a headstand ( I got half way up , i'll do better next time)

And I did a stability ball workout for my abs which included

Plank pull ins with the ball under my feet 15 X3
Weighted table top rise ups with my back on the ball 15X3
Side plank with weight lifts in the free arm 15 X3

For dinner I made

Grilled homemade chicken burgers with organic free range chicken ground in store toped with with cilantro and lime sauce and avocado slices, no bun

Cilantro is great because it helps remove heavy metals
and avocado is high in good fats

Left over boiled potatoes Because i love me some potatoes

Cabbage, fennel and red onion coleslaw with a simple Raw ACV, olive oil and S&P I use lots of Salt and pepper because cabbage soaks everything up.  I make the dressing to taste, I just pour the ingredients right over the vegetables, in a rough 2/1 oil to acid ratio. This one is better the longer it sits.

Raw cabbage is great as a side for many reasons it's very high in vitamin C and it has properties that help with digestion it is also very high in fibre, ACV (apple cider vinegar with mother) is a very healthy ingredient that should replace all other vinegar's, it's delicious and it has all kinds of health benefits, if you haven't jumped on the ACV train yet it's worth checking out, it's health benefits include,

Energy increase
Speeds up metabolism
Digestion assistance
Pro biotics (the mother)
Healing properties for injury
etc...

Lots of love
xo

Try Hard Today

Do You Know How Beautiful You Are?

If you are ever in a situation where someone is not treating you with the respect you deserve, be it your best friend since you were 6, you’re mother, father, teacher, boyfriend, spouse or boss you need to get them out of your life as fast as you can!

I’m not talking about little spats and perceived wrong doings, I’m talking about big stuff, like not thinking about your well being, Putting you in unsafe situations, violence, taking financial advantage, sexual abuse, put downs, psychological warfare, abuse, neglect, lying, toxic narcissism, mind games that always turn the tables away from them and onto you, blaming, excessive anger, thievery, controlling behavior, large promises poor performance, manipulative behavior, etc.

These are the types of behavior nobody should put up with no matter where it’s coming from and if anyone ever treats you this way you need to stand up and walk away, don’t fight with them, don’t engage them just get them out of your life, they are not worth your time or energy, they are not going to change, you can’t fix, rescue or improve them, and you are better off without them, you are worth more than that and you deserve more than that.  

Sometimes it takes a while before you see what these people are doing and who they really are, sometimes if you are naive or have never encountered this type of person before you won’t be able to see it or recognize it, or alternatively if you have always been surrounded by these types of people you may not even be aware that this is not ok, and actually think this is how everyone acts, and that’s ok don’t be too hard on yourself,  sometimes it takes a big wake up to really see, but when you do finally recognize it remember that you don’t deserve any of it no matter what that person tells you and
GET THE FUCK OUT! 

I have had to move on from many people in my life including “close” friends and family members, due to various behaviors, most of them to do with drug and alcohol abuse, which a lot of the afore mentioned behaviors are associated with. I stuck around because I didn’t know I was worth more than that, I stuck around because I believed what they said about me was true, I stuck around because of what I thought about myself, I stuck around because I didn’t respect my self and didn’t know how to, I thought I was a dirty rag for people to use and nothing more, that is what THEY taught me.

But one day I woke up and I realized it was all a dream and I taught MYSELF love, respect and dignity, I learned I was worth more than the garbage they treated me like, then I met people who loved me for me, and these people taught me even more about myself and who I really was and that I could do, which is much, much more than anyone thought I could.

I can dance and sing, write and read, love and laugh, I can make friends who love me and have people love me for all of me, I am supportive, and powerful; and fiercely protective of those I love, I am multifaceted and multi dimensional, I am creative and talented, intelligent and silly, romantic and playful,  fun and somber, serious and caring and very empathetic.

These wonderful traits are the things that drew these people to me in the first place, they see a light and they want to bathe in it, but they don’t know how to just be with you so they try to snuff out your light. They love you because you are wonderful but they don’t know how to be wonderful, or be with wonderful and this is because they don’t see the light in themselves, they only know how to destroy what they don’t understand and don't cherish in themselves. 

Instead of hating these people have empathy for what they cannot do for themselves and just walk away cherishing yourself, AND and the light that was snuffed out in them a long time ago.

Fear of meeting people who will try and kill your light is no reason to hide your own glory and wonder, this instead, is a reason to cultivate and protect yourself and in spite of them show the world all that you are and let your light shine through while you hold yourself, dear.

Do you know how beautiful you are?

I think not, my dear.

For as you talk of God,
I see great parades with wildly colorful bands
Streaming from your mind and heart,
Carrying wonderful and secret messages
To every corner of this world.

I see saints bowing in the mountains
Hundreds of miles away
To the wonder of sounds
That break into light
From your most common words.

Speak to me of your mother,
Your cousins and your friends.

Tell me of squirrels and birds you know.
Awaken your legion of nightingales—
Let them soar wild and free in the sky.

And begin to sing to God.
Let’s all begin to sing to God!

Do you know how beautiful you are?

I think not, my dear,

Yet Hafiz
Could set you upon a Stage
And worship you forever!

Saints Bowing in the Mountains

-Hafiz

Do you know how beautiful you are?

Lot’s of love

xo

Moments Of Happiness, How To Find Them Through Self Care.

We've all felt blue and anxious at one time or another it's that crappy self pity feeling where all you want to do is cry or crawl into bed until it passes, the good thing about this is that it doesn't stick around for long.

Serious depression and anxiety is another matter altogether and if you experience prolonged bouts of depression and anxiety that are impacting on your daily life and you just can't seem to snap out of it you should go see a doctor and a psychologist or psychiatrist to figure out what the problem is, serious depression affects  millions of people and can not be fixed without medial intervention, if this is the case know there is nothing wrong with you as a person, you are ill and you need help and there is nothing wrong with asking for it.

For less serious depression and anxiety I have some quick tricks that have often helped me to get off of the pity pot and out of those bouts of temporary chest crushing anxiety. Remember it's ok to feel sad sometimes and it's important to feel your feelings and sometimes you should allow yourself to fall apart, it's healthy and cleansing especially after a big change, a break up a lost job, even PMS which is the big build up before the a big release release, which is why you feel much better and less angry a day after getting your period. PMS feel's like  a massive building of  pressure  on the inside that is trying to force it's way out in anyway, you an even feel "crazy" and out of control, you want to scream and cry for seemingly no reason, but there is a reason it's a naturally cleansing time of the month for women and it is totally normal and healthy to feel that way, and you should try and get all of that pent up emotion out  but it is not a good thing to take it out on the people around you, no matter how annoying and infuriating they are ;)  If you think about it this way PMS is actually a fantastic thing it is our bodies way of helping us remove toxic build up and emotions, learn to embrace your monthly visit and it will help you to deal with it better.

Here are my personal tips and tricks

1. Take a warm bath with lavender epsom salts

2. regularly take OMEGA 3 fatty acids such as Flax, DHA and evening primrose (though evening primrose is higher in 6 its still beneficial) and Fish oil.

3. Take some real time out, pick one day a week where you do something just for you something that makes you really happy and feel cared for.

4. Eat lots of fresh foods, dark green leafy and colourful vegetables and brightly coloured fruits, and lean meats including organ meat. Stay away from heavily processed foods even if they are low in calories and fat,  these foods are nutritionally dead and a low intake of the proper nutrients will lead to deficiencies and can cause mood swings to be much bigger.  A good tip is your meal plate (every meal) should be full of colour and not be beige. Beige bad colour good!

4. work out at least 3 times a week, it doesn't have to be a heavy weight routine it could be a dance class a big walk through the park, running, spinning swimming martial arts, bike riding. Pick something that you enjoy and get moving, if you are a cramp sufferer at your time of the month then any kind of exercise will be of benefit and immediately reduce cramping.

5. Shopping therapy, this is a dicey one because this is what many women go to, to make themselves feel better, we all esteem ourselves through our looks and this is ok if it isn't your only focus. Going shopping and finding a really great outfit in a colour that makes you happy is a good quick fix, but only when used in moderation and if it will make you happy, if shopping is a stresser than don't do it.

6. Do something creative, paint, do crafts with your kids, change your room around, write, make a vision board, look through a magazine and tear out pages on how you would like to redecorate, brainstorm on ideas for a new business, cook, bake, knit, sew, take a class, look for cool projects on Pinterest, anything that is creative will work. This is an especially powerful tool and will work almost immediately. In our modern society we rarely create things from scratch and work on it from beginning to end we are part of a process, but not really creators. There is something truly thrilling about creating something from scratch all by yourself, even if it's not perfect it's fun and meditative and gets you thinking about something bigger than yourself.

7. Meditation is a great tool, I know it has a bad name as something hippy and silly, but it really is a miraculous thing, and I can guarantee if you give it a REAL chance it will not be what you expect and it will do you wonders. Meditation is a time when you get to be 100% with yourself in silence, when was the last time you got that?
Unknown to most people is that you don't want to totally quiet your mind because thats impossible, your mind's nature is to move and flip and work constantly, what you want to do instead is to move your thoughts away from the crazy acrobats it normally does to a trained mantra that you can focus on and bring your attention back to when you stray. Meditation is a gentile and truly wonderful practice where you put yourself first for a little while and maybe even find out a few things about yourself that you didn't know. Meditation is self focus with a positive goal, where as depression is self focus in a negative way, meditation is the ying to depressions yang.

8. Help out someone else who is having a hard time, help a friend or a family member, by talking with them or assisting them with something you are good at but they aren't. Or volunteer somewhere volunteering is a great way to get yourself out of your own head and into the real world, seeing how others live, meeting other people who are like you or aren't at all like you, developing empathy and understanding for others who are also going through a hard time, its a great and truly fulfilling way to refocus your attention and almost immediately will make you feel better.

9. Talk to your friends, reach out and and open up to people who truly love you and support you then go and have fun with them, knowing there are people who love you can really help when you are feeling alone.

10.  Tapping is a great and simple way to get rid of an oncoming bout of anxiety, what you do is make a fist or use the tips your fingers and tap on your sternum right in-between your breast bone in a rhythmic way not too fast repeat until the anxiety subsides.

I hope this list helps some of you get through a tough day, remember it's ok to feel sad and it's also ok to take care of yourself when you feel that way, no one else is going to do it for you so it's important to learn how to care for yourself n what ever way suits you best.

If you have any suggestions for ways you have combat your mild depression and anxiety and learned to care for yourself please share.

Lots of love
xo

Daily regimen June 3rd 2013

As a part of my walk the walk decision I have also decided to publish my daily routine, the good the bad and the ugly of it so I can see where I'm at every day, and if I happen fall off the wagon perhaps I will be able to see what caused it and it will make it easier to jump back on? we'll see, for now I feel good 

Today I woke up late,  all of us did in fact due to an active weekend full of fun and family which makes for a groggy monday.

If I'm completely honest I actually had a bit of emotional upheaval this weekend, some old emotional issues came up hard, some really painful stuff that sent me reeling, I did have a freak out that my husband felt the brunt of, I need to apologize for that; but instead of pushing down my feelings and crawling into bed crying, I had my sister in law come over with my niece, I threw myself into cooking up a storm for them, I love to cook especially for those I love; I made boiled potatoes slathered in dijon tarragon dressing, grilled flank steak with chimichurri sauce, grilled redicchio with balsamic drizzle and grilled white asparagus with olive oil,  I also helped my sister in law put together her resume.

One thing I have learned in life when you are feeling crappy it is best to help someone else who is also having a hard time, I prefer to help those I love for selfish reasons, because then I get a two fold benefit of spending time with people I love and like  but I also get the benefit of giving myself in service which gets me out of my own head and into an action state of mind. This is a healthy thing to do for anyone who suffers from depression and anxiety, stop thinking about your own problems and help someone else feel better about themselves, it really is a miraculous thing.
By the end of my sisters visit I felt light and cheerful and full of love, and food and she did too.

On to my regimen from today

I started reading a book called the Paleo diet

I like the sentiment in this book that eating healthy isn't hard we just need to keep it simple and natural, I am a pretty regimented person and I am also all or nothing person, part of my new balanced routine is to not get obsessive, I don't have to be perfect and I don't have to do everything all at once, so instead of following this book to the T I am taking it in stride, by slowly incorporating elements that fit into my life and that make me happy to do, not stressed out. What I am taking from this book right now is eat more vegetables and fruit and eat less heavily processed foods, I decided to incorporate vegetables and fruit into every meal. 

Here is a break down of my breakfast  

1 cup of espresso based coffee made from freshly ground coffee beans half a tsp of raw unprocessed sugar and a splash of cream ( I know coffee, sugar and cream are bad but as I said everything in time not all at once) 

Scrambled eggs with grilled red and yellow peppers, light feta cheese, dill and salt and pepper to taste ( I know the Paleo diet is against salt and dairy in any way but I am not going to cut that out just yet, besides I already have extremely low blood pressure) this breakfast is tasty and super quick, I like to grill a few peppers on the BBQ then skin slice and store in the fridge for various uses. 

I just measure all ingredients to eye and taste.

I also made a fruit smoothie with frozen mixed berries,  one banana,  almond milk, pure mango nectar (not from concentrate) flax oil, juice of one lime and a dash of pure vanilla extract, BLEND. when my daughter is home thats her favourite part.  

I just eye ball all of the ingredients. I ran out of it today but I also like to add lecithin granuals to my smoothies it makes them creamy and ice cream like and is a very important for fat soluble vitamin absorption, and also for your nerve and neural transmitter coatings.  Tasty and good for you 

I also did my work out today for this used my iPad

 I did  

Iyoga 

Belly, legs, and buttocks level 2 workout 

which you can find on youtube but I can't post here for some reason look up 

BELLY / LEGS / ASS_02_ENGLISH

http://www.youtube.com/watch?v=C-KdsgD-prQ

and then I did ZWOW 

The Ultimate Abs and cardio Real time workout - ZWOW 69

All in all a good productive morning after a wonderful and fun weekend.

Lots of Love
xo

For All My Sisters Fear No More

A little Sunday evening inspiration and self esteem bolstering 

Watch and enjoy 

What would you do if you weren't afraid?  I know so many women who talk themselves out of their own greatness because they are afraid, afraid of what they are capable of, afraid of failure, afraid of what other people will think when they try, when they succeed or don't, of people calling them crazy, and people telling them they will never make it so they should just settle with less than they truly deserve. 

But, if you take all of that noise out from between your ears what do you know in your heart of hearts about who you are what do you hold the tightest and most locked up what do you make the most excuses about and what is it that you would do if nothing was in your way?  

What would you do if you had absolutely no fear? 

Here is the other side to this, you feel fear when what you are about to do is truly worth it, if you aren't afraid it's probably not worth your time.  Yes people will probably call you crazy but as Alice says "All the best people usually are"  Really whats the worst thing that could happen if you tried? Try this, say your deepest darkest fear out loud, the magic of this exercise is when you say your fears out loud it takes away their power, it's no longer a dirty little secret anymore, and for even more power try this, do it with a group of your best girlfriends each of you sharing your fear with one another, the fun thing about this is when you get your fears out and in the light they usually sound pretty ridiculous, now throw them all down and dance right on over top of them, leaving all mediocre crap in your wake as you make your way to your destiny and true self.  The other great thing about this is once you break through your fear and actually succeed you will feel incredibly light and very proud of yourself in a way that nobody can take away from you, ever!

Remember you can only be you because everyone else is already taken so you might as well be the best you that you can be. 

Lots of Love

xo

Action And Inaction, Life Is A Game Of Balance

By: Jessica Nicholson

Hi and welcome to my very first post on my new blog Synonyms For Life.

I decided to start this blog to keep track of my lifestyle changes but to also keep myself accountable to my own changes, and to post things that inspire, challenge, and interest me but that also titillate and enthrall me.  

I will probably include fashion, music, lifestyle, kids stuff, fitness, recipes, inspirational quotes, ted talks I love, love stories and things that challenge me and make me happy etc. this is about life and loving all it has to offer. 

"I just want to live while I'm alive" 

We all know sticking with healthy choices can be challenging at best.

Like most people I have made many choices and changes over the years some positive and some negative but ultimately all ended up for the best. For most of my life I have tried to make decisions that have bettered my life and myself with a few slips along the way and some events that were out of my control that challenged me to grow in ways I didn’t expect.

Almost a year ago after a long and extremely frustrating and sometimes heartbreaking journey (I may detail this more later on for release sake) I got my dream job, the job I have now has everything on my dream job list, I work in a creative job, I get to work from home so I can be there for my daughter, it challenges me daily, it’s never boring, I work with a great team and have a supportive boss who always gives great positive feedback even when its about things I need to improve on, I am also really, really good at it. People who thought they knew who I was before I landed this job are often shocked when I tell them what I do now, they wonder how I landed such a great job, I however, though I had times of depression, lost momentum and self doubt leading up to the fated job, knew I was always fully capable of something like this.

The only downfall of this job is that it is quite time consuming more so than a regular job, on average I work 75 hours a week, as you can imagine this doesn’t leave much time for anything else. I know that’s an astronomical amount of hours to work every week which often includes my weekends, but it’s a brand new career and I have to put my dues in, which I now feel I have! It’s time to relax a touch and balance out the rest of my life.

I have concocted a to do list of sorts for my life in the coming weeks months and years, I’m sure my views, needs and time allocations will change as time goes on but here is my first draft of my new plan of action, or inaction as the case may be.

1.     Wake up in the morning early before my daughter and work out for ½ an hour stretching yoga or some other form of body awakening.

2.     Spend some real time with my daughter in the morning before she goes to school making breakfast and her lunch, practice writing, reading or creativity with her.

3.     Walk my daughter to school and really play with her, be fully present and engaged in her and not get frustrated that she’s too slow and we’re late.

4.     Come home do another fitness routine with weights and cardio for another ½ hour at least every other day. Don’t worry about how I look, instead worry about how I feel

5.     Put all of my focus into work (I work from home) for the next few hours really making the most of my time and focusing on productivity using the 90/20 rule, work 90 mins take 20 min break work smarter not harder and longer.

This post and video explains it all

http://www.sparringmind.com/productivity-science/

6.     Take breaks sit outside do something mindless and fun during my 20 mins (only do Facebook or other social media during this time)

7.     Eat a protein and veg rich lunch (this is important because I often skip my lunch)

8.     Work until I have to pick my daughter up from school, leave the house at 2:45pm at the latest to pick her up.

9.     Play with my daughter go to the park spend time with her, be engaged, come home and make dinner with her

10. Make dinner, make more healthful choices, and don’t take the easy way out all the time, more vegetables and fresh food, less junk.

11. Watch less TV, play board games or do puzzles or play outside or be creative instead.

12. Don’t get upset if I fall back on old habits, instead love myself and get back on the horse.

13. Eat dinner as a family while talking, being engaged and interested and listen to my family.

14. Play some more with my daughter then put her in the bath and then to bed.

15. Work for a bit after she’s gone to bed to make up the time I spent with my daughter and family.

16. Spend more time with friends

17. Spend more time reading, I love to read

18. Be fully engaged in my life

19. Be less hard lined about things try to be softer and more understanding of others views (this is a hard one for me)

20. Do more things I love so that I can be full up when I need to give of myself to others, including my family. Love myself to love others better.

21. Listen more, be more focused and aware, have more empathy especially for those I don’t understand.

I know this is a big list and I won’t pretend to master these all right away, I will slip up, I will fall off the horse but. I give myself permission to “fail” and then get back up and try again. After all what is life if you don’t at least try?

Lots of love

xo