Ginger
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  • Stress Relieving Tips

    Just about everyone experiences stress in one form or another on most days. It can be from an ongoing issue or just an independent occurrence. Most of us consider stress coming from a negative situation, however, even good or happy events can cause stress. Over the long haul, stress not only is damaging to our body, it also can take away our JOY! Here are a few stress relieving tips you can start using right away.

    Take a Slow Deep Breath…and then, take a few more. Within 60 seconds, deep breathing sends signals to your brain to relax your nervous system, which tells your adrenal glands to stop pumping out the stress hormones, cortisol.  As a bonus, deep breathing will also increases your oxygen levels in your bloodstream which gives you more energy.

    Deep Breathing Exercise:

    • Sit, stand or lie down in comfortable position with good posture.
    • Gently take a slightly deeper breath than normal – it should feel natural & comfortable, not forced.
    • Hold it without straining then exhale.
    • Gently take a deeper breath into diaphragm region of upper abdomen; should feel stomach rising as inhale & lowering as exhale.
    • Hold slightly & then exhale, be sure to exhale fully.
    • Repeat for at least a minute.

    Perform this routine periodically through out the day, remembering to keep posture straight. Slouching compresses your lungs which means you won’t get as much air.

    Analyze Your Stress. Separate the things in your life that you find stressful into two categories: things you can do something about, and things you can’t. If you can do something about the stress causer, then do it! If there’s nothing you can do, then accept it and move on – Practice the art of the Law of Least Effort. Know that this moment is as it should be, accepting it as it is, not as I wish it to be. Every problem is an opportunity in disguise. ( from Deepak Chopra’s book The Seven Spiritual Laws of Success  get it HERE)

    Monitor Your Negative Thinking Stress is often the result of fears that are based in our imagination. If you have this tendency, start replacing negative thoughts with positive thoughts. Just changing your attitude can actually alleviate a lot of stress.

     

    Emotional Release Crying is an excellent stress reliever, especially if you have bottled up sadness and grief. Let your unresolved emotions roll down your cheeks and out of your life. Laughter is good medicine, too. Even if you are angry or depressed, just say ha ha hee hoo hoo. Soon, real laughter will come…and with it, joyful tension release.

    Meditation One of the ultimate goals of yoga is rest—and simple, quiet meditation accomplishes this quite effectively.

    • Sit with your head, neck, and trunk in alignment and your legs comfortably crossed.
    • Observe the quiet flow of your breath for several minutes.
    • Then practice soham meditation (pronounced “so-hum”).
    • On each inhalation, mentally say ‘so’.
    • On each exhalation, mentally say ‘hum’.
    • Stay with this mantra for at least 5 minutes.
    • If you are more spiritual centered you could say “Let God” or “Praise God”

    It will help you become one with your inner being, and soon your stress will melt away.

    Cultivate a Meditative Mind For example, When you walk, walk mindfully. Feel the cool grass under your feet. Notice your surroundings. Notice the brightly colored flowers, the beautiful trees, a single bird flying in the sky. By staying in the present moment, you will fall in love with your life. Then anything that touches you—even stress, anger, anxiety—becomes meditation. 

    Write it out. If you are having a hard time dealing, then journal it. Just be sure to end with some positives. Also, keeping a Gratitude Journal will help keep you focused on all the good in your life.

    Take a Relaxation Break To prevent the buildup of stress, Spend at least 5 to 10 minutes in savasana (corpse pose) daily.

    • Lie on your back with your legs and arms a comfortable distance from your torso.
    • Close your eyes, and let your muscles melt into the floor.
    • Then let the lungs do their job. Take a deep breath.
    • Bring your attention to the sensation of the breath flowing in and out of your nostrils, and notice how the exhalation is slightly warm and the inhalation is moderately cool.
    • If your mind wanders, gently bring your focus back to the breath. When thoughts arise, let them go.

    This practice balances the nervous system and fosters a relaxed, clear state of mind.

    Viparita Karani. (legs up the wall)

    • Lay on the floor with your bottom next to a wall.
    • While keeping your legs up the wall, elevate your pelvis on a bolster or folded blankets.
    • 5 minutes does the trick for me

    This pose stimulates the blood pressure sensors in the neck and upper chest, triggering reflexes that reduce nerve input into the adrenal glands, slow the heart rate, slow the brain waves, relax blood vessels, and reduces blood pressure.

    Other Stress Relief Yoga Poses Shoulder stand (sarvangasana), plow pose (halasana), half spinal twist (ardha matsyendrasana), locust pose (shalabhasana), and lion pose (simhasana) Check out this site with photos for poses and more!
    Get at least 7 or 8 hours of sleep at night. And if possible, don’t wake to a blaring alarm clock since the noise causes a flood of stress hormones to be released.

    Exercise regularly but don’t overdo. Exercise is a valuable release for pent-up stresses.  Just Know your limits and don’t over exercise, since it can cause stress on the adrenals.

    Bath of Ginger & Baking Soda for Quick Relief.

    • To a hot bath add
    • 1/3 cup ginger or( 3 drops doTERRA Ginger Essential Oil)
    • 1/3 cup baking soda
    • Stir and get in
    • (Then, even if you are not a singer, sing in the tub!
    • Even if you’re not a dancer, dance with your arms. Spontaneous music and movement will help you get back in touch with your carefree side.)

    The circulation-boosting effects of ginger and the alkaline properties of baking soda will counteract some of stress’s effects on your body.

    I hope this gave you a few things to try right NOW!

    Hugs, (another stress reliever)

    Kathy

    Check out These 5 Essential Oils to help you feel Less Stress

    April 2, 2017 • Essential Oils, Healthy Hints, Mind Managing • Views: 232

  • Marinated Asian Eggplant

    If you have been following my blog, you are aware that I am diligently eating more raw. So it only made sense that I should look for a way to eat my eggplant in a raw form. This mean not cooking it over 118 degrees. I decided to try marinating it to eat as an appetizer or use in my salads. This is what I came up with. I love it both ways. It is a bit rich so it keeps me from over eating! I served it at one of my Healthy Habits classes and it got rave reviews even from people who don’t like eggplant. I have to give them lots of kudos for even trying!!!

    Marinated Asian Eggplant

    Makes about 5 -7 servings (28 Bites)

    Ingredients:

    • 3/4 lbs Japanese/Asian eggplant (Black Beauty globe eggplant works well too)
    • Pinch of salt
    • 1 tbsp. sesame oil
    • 1 drop ginger essential oil or 1 tsp. grated ginger
    • 1 tbsp. Rice vinegar
    • 1 1/2 tbsp. Liquid Aminos or soy sauce
    • 2 drops liquid Stevia or 1 tsp. sugar
    • 1 tsp. White wine or Vermouth
    • ½ Tbsp. Sesame Seeds

    Directions:058

    • Wash and trim eggplant ends.
    • Steam eggplants for 10 minutes or until barely soft.
    • Cut into bite size strips.
    • Sprinkle pinch of salt.
    • Combine remaining ingredients in a bowl.
    • Mix well (until sugar is dissolved).
    • Chill and marinate eggplants for overnight.

    1 Bite =13.5 calories, .5g Fat, 16mg Sodium, 2g Carbs, .6g Fiber, .8g Sugar, .3g Protein

     

    September 13, 2016 • Essential Oils, Recipes • Views: 842

  • 4 Ways to Make Ice Tea

    I’m an avid tea drinker, both the hot and iced variety and being that June is National Ice Tea Month, I thought I would share a bit about it. Iced tea is consumed world-wide. Here in the United States, iced tea makes up about 85% of all tea consumed.

    Iced tea is a refreshing, cold drink which can be enjoyed all year round. It can be made using black, green, white or herbal tea. It is usually served with ice cubes, maybe some sliced fruit and sweetened or not. It can be freshly made a variety of ways for just pennies or purchased ready made.

    There are only 2 calories in 1 cup of unsweetened iced tea while sweetened tea can contain a whole lot more, so read the label!!!

    I Want My Iced Tea Now Methods:

    • Simple heat water in a pan to almost boiling. Then add 1- 3 tea bags of your choice and let it steep for 5 – 10 minutues. Place ice in a glass along with a metal spoon (this keeps the glass from breaking) and pour tea in. Drink as is or a add sweetener. I like to use a drop or two of liquid Stevia, no calories. SweetLeaf My favorite is SweetLeaf which comes plain or flavored. Get it HERE
    • I like to make my tea in a big batch using my Mr. Coffee Ice Tea Maker, get HERE. It is so easy and this way I can use tea bags or fresh ice teamint from my garden, I have Spearmint and also Chocolate Mint – Yummmm!  Following manufacturer directions is so simple. First I fill water in the pitcher to the water line and then pour it into the machine. Then fill ice up to the ice line on the pitcher. Next I add the teabags into the holding container or cram in as much mint as I can in it, put the lid on and put it ontop the pitcher and push the button.

    I Want My Tea Later Methods:

    • Sun-tea is very popular and easy as long as you are sun-tea-vertpatient. Find a large glass jar fill it with water and 4-5 tea bags. Put it out in the sun for several hours, that’s it! 
    • Refrigerator tea takes a bit longer. Do as above and put container in the refrigerator for about 10-12 hours.

    Flavoring Your Tea is as wide open as your imagination! One thing you may not have thought of is using certified pure therapeutic grade essential oils. Not all essential oils or brands can be taken internally. For this reason I ONLY  use doTERRA CPTG Essential Oils

    When using essential oils, just use ONE drop, try it and then add ONE more if you want more flavor. Some, like Peppermint, are quite potent so just stick a toothpick into the essential oil container and then stir it around in your tea. Other essential oils to try are:

    • Basil
    • Ginger
    • Grapefruit
    • Jasmine
    • Lavender
    • Lemon
    • Lime
    • Wild Orange
    • Ylang Ylang

    Email me to get essential oils or learn more – Kathy@kathyskinner.com 

    Have any other ideas? Share your favorite Iced Tea so we can all enjoy!

    Kathy

    June 20, 2016 • Essential Oils, Recipes • Views: 622

  • Dealing with Emotional Eating

    Emotional hunger starts in your mind, not your body.

    When you’re happy, your food of choice could be steak or pizza, when you’re sad it could be ice cream or cookies, and when you’re bored it could be potato chips. Food does more than fill our stomachs — it also satisfies our feelings, and when you quench those feelings with comfort food when your stomach isn’t growling, well that’s emotional eating.

    Emotional eating is the practice of consuming large quantities of food — usually “comfort” or junk foods — in response to feelings instead of hunger. Experts estimate that 75% of overeating is caused by emotions.

    Many of us learn that food can bring comfort, at least in the short-term. As a result, we often turn to food to heal emotional problems. Eating becomes a habit preventing us from learning skills that can effectively resolve our emotional distress. When we are able to identify what triggers our emotional eating, we can substitute more appropriate techniques to manage our emotional problems.

    How to Tell the Difference

    There are several differences between emotional hunger and physical hunger:

    • Emotional hunger comes on suddenly; physical hunger occurs gradually.
    • When you are eating to fill a void that isn’t related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you’re open to other food options.

    emotional-eating-2

    • Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.
    • You’re more likely to keep eating, even when you are full, if you’re eating to satisfy an emotional need. When you’re eating because you’re hungry, you’re more likely to stop when you’re full.
    • Emotional eating can leave behind feelings of guilt or shame; eating when you are physically hungry does not.

    Identifying Triggers

    Businessman eating lunch at desk

    Stress – When stress is chronic, which happens a lot in our fast-paced world, it leads to high levels of the stress hormone, cortisol. This hormone triggers cravings for salty, sweet, and high-fat foods—foods that give you a burst of energy and pleasure. The more uncontrolled stress in your life, the more likely you are to turn to food for emotional relief without even realizing it.

    Stuffing emotions – Eating can be a way to temporarily silence uncomfortable emotions, including anger, fear, sadness, anxiety, loneliness, resentment, and shame. While you’re numbing yourself with food, you can avoid the emotions you’d rather not feel.

    It’s important to keep in mind that while most emotional eating is linked to unpleasant feelings, it can also be triggered by positive emotions, such as rewarding yourself for achieving a goal or celebrating a holiday or happy event.

    Boredom or feelings of emptiness – Do you ever eat simply to give yourself something to do or as a way to fill a void in your life? emotional-eating In the moment, It fills you up and distracts you from underlying feelings of uselessness and dissatisfaction with your life.

    Childhood habits – Think back to your childhood memories of food. Did your parents reward good behavior with ice cream, take you out for pizza when you got a good report card, or serve you sweets when you were feeling sad?  Or maybe some of your eating is driven by cherished memories of baking and eating cookies with your mom, or gathering around the table with your extended family for a special home-cooked meal.

    will not eatSocial influences – It’s easy to overindulge simply because the food is there, everyone else is eating, or out of nervousness. Maybe your family or circle of friends encourage you to overeat.

     

    To identify what triggers excessive eating in you, Keep a food diary that records what and when you eat as well as what stressors, thoughts, or emotions you identify as you eat. You should begin to identify patterns to your excessive eating fairly quickly.

    In order to stop emotional eating, you have to find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need alternatives to food that you can turn to for emotional fulfillment.

    Alternatives to Emotional Eating  (If you would like more specific Essential Oil suggestions – email me, kathy@kathyskinner.com )Child-phone

    If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo. (Elevation Blend, Frankincense, any citrus oil)

    dancing-girl-highresIf you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk. (Lavender, Wild Orange, Lemon, Serenity Blend, Balance Blend, Breathe Blend)

    If you’re exhausted, treat yourself with a hot cup of green tea, take a bath, give yourself a 10-15 minute break of meditation/zoning out. (Lavender or Ylang Ylang with Lemon or Sandlewood)

    If you’re boredread a good book, watch a Hikingcomedy show, explore the outdoors, or turn to an activity you enjoy such as gardening, playing an instrument, scrap-booking, etc. (Wild Orange, Lime, Clove, Ginger, Lemongrass, Vetiver, Peppermint)

    glass of waterWait 5 minutes before you give in to a craving. Emotional eating tends to be automatic and virtually mindless. But if you can take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision. All you have to do is put off eating for five minutes, have a glass of water if five minutes seems unmanageable. Don’t tell yourself you can’t give in to the craving; remember, the forbidden is extremely tempting. Just tell yourself to wait. While you’re waiting, check in with yourself. How are you feeling? What’s going on emotionally? Even if you end up eating, you’ll have a better understanding of why you did it. This can help you set yourself up for a different response next time. 

    Learn to accept your feelings-all kinds. Many time we think that the core problem is that we’re powerless over food, when actually, emotional eating stems from feeling powerless over your emotions. 

    Allowing yourself to feel uncomfortable emotions can be scary. You may fear that, like Pandora’s box, once you open the door you won’t be able to shut it. But the truth is that when we don’t obsess over or suppress our emotions, even the most painful and difficult feelings do subside and lose their power to control our attention. To do this you need to become mindful and learn how to stay connected to your moment-to-moment emotional experience. This can enable you to rein in stress and repair emotional problems that often trigger emotional eating.Healthy Habits

    Your life will be richer when you open yourself up emotionally. Our feelings help us understand and discover our deepest desires and fears, our current frustrations, and the things that will make us happy. 

    Supporting yourself with Healthy Lifestyle Habits will  help you to better be able to handle whatever life inevitably throws your way. Get suggestions in my Back to Basics blog post.

    How do you deal with emotional eating? Leave a comment below.

    Blessings for peace, joy & laughter,

    Kathy

    January 20, 2016 • Essential Oils, Healthy Hints • Views: 1354