Self Care Sunday - Acupuncture

This week for Self Care Sunday we are talking about acupuncture. A little while back Andrea Wingrave from Acupuncture Edmonton and I put together THIS post, all about acupuncture and what it is.  I thought what a wonderful self care idea. Getting some acupuncture. 

Luckily most benefits cover acupuncture these days up to $500 or $1000 so in reality you aren't out anything if it isn't your thing. But really, it's going to be. 

The needles are sterile one time use needles. I know this is something people have expressed concerned about when I tell them about acupuncture. I was also worried I wouldn't be able to donate blood anymore, but turns out if they are sterile singe use then you still can. (Bonus!)

At first it seems a little intimidating thinking about the needles going in and/or staying in. But really after they go in and some minor adjusting to your comfort, you don't even feel them.

But here is the best part people..... you get a 30 minute nap. Yeah, the needles go in, adjust as needed and then you get 30 minutes all to yourself to relax on a soft comfy bed and have a heat lamp on your feet. Oh that glorious heat lamp. I need one for home. 

Now whether or not you are sure if you "believe" in acupuncture working or not, the relaxing time spent in the room and you taking time for yourself is a huge step toward tapping into that parasympathetic (rest and digestion) cycle of the body. This is truly self care. Calming down, unwinding and finding time for yourself. 

Oh and before I forget.... you get a head massage at the end.... *drooooool*

So a few tips for heading to the acupuncturist. 

  • Maybe find a referral from a friend. I love friends that tell me about professionals they love and why, that way I sort of know what to expect. 
  • Wear loose fitting clothing. That way pant legs can be rolled up if access is needed to the knees etc. 
  • They will have music but honestly I think this relaxation time would pair perfectly with a mediation podcast or yoga nidra recording on youtube. 
  • Turn off your phone. Not on vibrate, You don't want to hear buzzing and crap as you are trying to relax. 
  • I highly recommend booking an appointment in the evening so you can go to sleep after!

Have you ever seen an acupuncturist? Whats your favourite part?

Love, 

Jen the Bitchin' Housewife

Self Care Sunday - Tea Time

 Throughout the centuries tea has been a custom of calm, gathering, relaxation and tradition. 

Chinese tea ceremonies at weddings as an offering to parents and thanking them for raising them.

In Indian, chai tea can be found on every street corner.

In Morocca, mint tea is practically their national drink. 

Classic British afternoon tea time. (I always picture cucumber sandwiches and the Queen)

And in Russia "Zavarka" is tea time with a piece of cake. They called it "naked" if not eaten with cake. 

No matter where in the world, or what tradition, tea time is a time for oneself. A time to sit and enjoy this small pleasure or warmth when it's cool or cooling when it's hot. This is this weeks Self Care Sunday.

Take the time to go a tea store and browse, smell, ask questions about what teas are for different things. Possibly see if a friend sells tea through a direct sales business. (I love supporting local business and friends). Or even take some time in the tea aisle at the grocery store. I like to stand there and read all the interesting flavour mixtures companies have come up with. 

Set aside some time this week and plan it in your calendar. Yes, we are planning 30 minutes of relaxing tea time people. Maybe plan everyday at a certain time you take this 10-20, or 30 minutes to sit down with your tea. 

A few tips for your tea time:

  • Turn off t.v''s or media if you can. Or be in another room if you are using it to distract your kids!
  • Find your favorite mug. Everything is better in your favorite mug.
  • Slow down and pay attention to all the sensations of drinking the tea. Notice the temperature as your mug touches your lips.  
  • Is the tea bitter, sweet, sour? I love mint tea and I like the tingle left on my tounge long after the sip is gone. 
  • Feel the warmth of the tea in the throat and belly. 
  • Pay attention to the aroma.
  • Sit quietly for a little while. Set a time if you are concerned about getting back to your busy day. 

How do you like your tea? sweet with sugar or honey? Smooth with cream or milk? 

My favorite is mint tea, black without sugar or milk. 

Love, 

Jen The Bitchin' Housewife

Self Care Sunday - Get Yourself Some New Clothes

Hello again friends. This week for Self Care Sunday we are talking getting ourselves some new clothes. As much as I like to find cheap or inexpensive ways of self care, sometime you also need to spend a little on yourself. You deserve it.

That said, if money is tight you can also host a clothing swap (I will so blog about that soon). Clothing for free while cleaning out your closet. I actually spent the first 6 months of the year without buying any "new" clothes. As in meaning from a store. Only clothing swaps and second hand stores. 

Now as that was fun, this past week I got some new clothes and it feels pretty great. 

I did some online shopping at Belle + Bliss Boutique and got this awesome shirt.....

And this sassy skirt.....

As I said in the Self Care Sunday - Self Primping post, when you're in a rut, when you spend some time on making yourself feel good, something awesome happens. You start to feel good! It's really that simple. A few simple pieces of clothing that make you feel sexy, comfortable, saucy or just plain fresh and new help boost your confidence, starting that chain reaction of positive thought. 

So this week I want you to buy yourself a new piece of clothing. Either actually new from a store (think investment pieces lasting longer than #30wears) or new to you from a thrift store or clothing swap. Not that you likely need tips in shopping but here are a few to avoid maybe some upsetting:

  • Think about what's missing from your wardrobe that would make a difference. For example, I'm actually in particular need of some cute flats that aren't sporty or sandals. Closed toe, non fancy cute flats. Something that every time I leave the house in cute shorts and think "crap I don't have the right shoes for this", so it would help complete my wardrobe and feel better. 
  • Go alone or with girlfriends. DO NOT drag your kids or hubby along. This is time for you. 
  • Plan a few stores (or stores online).
  • Eat a good light meal. No need to be hANGRY  (hungry + angry) and get impatient while waiting for the dressing room, but not to full so you're bloated!
  • When you look at yourself in the mirror each time, say one nice thing to yourself. Even if it's unrelated to the clothing. (This is a bonus tip just to be nice to yourself)

Happy shopping friends! And come back to share with me what you got. Either on here, my Facebook  Page or Instagram! 

Love, 

Jen the Bitchin' Housewife

 

Self Care Sunday - Self Primping

This week for Self Care Sunday we are talking about doing a bit of self primping. I'm guilty of putting off coloring my hair, waxing my brows or even shaving my legs until I absolutely have to. By then it's simply because I'm annoyed my hair wont work with me, my eyebrows look like a caterpillar or it's hot outside and I need to put on some shorts.

But this week, I want you to plan some time to do some self primping. What is something that always makes you feel good after you have it done/do it for yourself? When I feel like a hot mess, I sort of become a hot mess. When I'm feeling like i'm in a rut, I like to spend some time on myself and I swear I come out a new woman. Something about feeling good about the way I look, makes me more confident and ready to take on the world.

A few suggestions for some things you can do.: (And make sure to do a couple at least)

  • Color your hair. In my picture below I know I'm at home. I am a licensed hairstylist so I can do this. I do not, I repeat I DO NOT condone box dye and coloring at home. Just my opinion though. (sorry at home box dye people) Find a local salon with childcare like Pamper and Play Salon here in Edmonton if you have to!
  • Waxing your eyebrows. Go to a local salon or I love these pre shaped eyebrow wax strips I get at Shoppers. So easy and inexpensive. 
  • Get your nails done. Again so many options here. Go get those fancy gel nails with designs or cat claws, get a regular ol manicure or do it at home. Find your favourite color and spend some time shaping and painting. 
  • Buy yourself some beauty products. Stroll Shoppers or Mac or support your local community and try out some products from direct sales businesses. This week I've been using the Arbonne Re9 from my friend and the extra 5 minutes I've added to my face washing routine has been nice, spending that time on myself. 
  • Paint your toenails. Sort of same like getting your nails done, at home or in a spa. 
  • Buy a new outfit. Nothing like a new outfit or pair of shoes to add a little stuff to your strut. It doesn't even have to be Armani either. Honestly I feel great with a new outfit from  a thrift store!

What are some of your favourite things you like to do to make yourself feel a little extra special?

 

Love,

Jen

Self Care Sunday - Something For The Soul

Hey guys, I'm back again with Self Care Sunday. I was gone last weekend because of training and being caught up in  a million things at once, so I took my own advice and instead of pressuring myself to write I took some time to relax. 

This weekend I had a post planned for you but I attended the Wellness on Whyte's Fine Tune at Noon event and I was inspired to write something else. My dear friend Chris and I went together and both came out all blissed out on the other side. At first we did the 6 healing sounds (watch their blog for info on these), then was given acupuncture, aromatherapy and tuning forks. While the entire room had to be serviced you were left to hang out in your own mind for a while. A relaxing meditative experience for sure.

So, brings me to today's Self Care post. Doing something for the soul. I like to think that all my self care posts are nurturing for the soul, but realize maybe while doing these things we can still be caught up in our own heads and thoughts. All this chatter about why we can or can not do something, or how we should be doing something else and so on. 

This week seek out something that sets fire to your soul. Find one thing to do that makes you feel good inside. Without restrictions or limitations. Don't worry if people will stare or what others might think of you. Something you are interested in, always wanted to do and/or you have forgotten you love. This is about you going deep inside and finding something that makes your heart sing.

Gene Kelly living it up in the rain. 

A few ideas: 

  • Coloring or painting. At home or find a paint night.
  • Singing your favorite song at the top of your lungs. In the car, shower or random farmers field.
  • Attending a meditation class/workshop.
  • Dancing in the rain. You're Gene Kelly in the movie Dancing In The Rain.
  • Rolling down a hill.
  • Skinny dipping in the lake.
  • Writing a story.
  • Taking a city class. Learn to cook Indian food or knit or karate chop!
  • Plan a girls night and laugh until your cheeks hurt. 

A fond memory with my oldest, playing and laughing until our cheeks hurt. 

What is something you love to do? Whats something that sets fire to your soul?

 

Love,

Jen

Self Care Sunday - Taking Yourself On A Date

Welcome back to Self Care Sunday. This week we are talking about taking ourselves on a date. I am all about a girls night out every once and a while for sure, but sometime I find it even more stressful trying to plan them. Every one is busy and finding a date that works can sometimes feel impossible. 

This week my husband was in a course and I had to teach yoga at a place without childcare. My daughters went off to our trusted occasional dayhome so I could teach. Rather then them being there only the hour or so I would be gone I dropped them off an hour and a half before. With no plan to grocery shop or run errands before hand I took myself on a sort of mini date. I went and got an iced coffee, read a bit and even had a mini nap in car from listening to a mediation! (luckily I set an alarm in case that happened!)

So this week, plan to spend some time alone. Same as every week, schedule the time (and keep it), turn off your phone and enjoy this time to yourself. The world will not end, the emails will not vanish and the problems will all still exist when you are done. This time is for you to enjoy. 

A few ideas for self dates:

  • Coffee and a book at a local coffee shop.
  • Take yourself to a movie.
  • Take yourself for dinner. Check out that local restaurant you've been wanting to try. 
  • A night at a hotel. A bubble bath, room service and making a mess without having to clean it up. 
  • A day of shopping. Real shopping for yourself, not your kids or husband or friends birthday party. If funds are low you can always go to a thrift store. I actually recommend it instead. Save the planet a bit and you never know what you are really going to find. I've found Lululemons for $6!
  • Book a photo shoot. You could do Boudoir or some headshots for your Linked In profile. 
  • Look up a paint class. Those guided paint classes with wine and snacks are awesome with friends, but totally doable by yourself! I like the Paint Nites. 
  • A long drive. Nowhere to go or "stop by" on the way. Here in Alberta we actually have some interesting back roads and sites to see. 
  • Book a city community class. Learn pottery or how to knit!

I encourage you to try and find something maybe you wouldn't normally do on your own. Such as a movie or dinner. Remember you are taking yourself on a date. Spending the time falling in love with yourself a little. 

Love, 

Jen

Self Care Sunday - Restorative Yoga

Welcome back to Self Care Sunday. This week let's talk about some restorative yoga. There are many styles and types of yoga, all used for different things. Restorative yoga is a practice more about allowing the body to relax and rest. There is minimal effort put into postures. You take some time setting yourself up in comfort and then relax into it for a few minutes at a time. 

Some of the benefits of restorative yoga are:

  • It stimulates the parasympathetic nervous system. Turning off the flight or flight response (stress) and tapping into the rest and digestion cycle of the body. This is calming in the mind and physiologically in the body. 
  • Helps create body awareness. Slowing down for a few minutes and noticing the sensations in the body is helpful for the rest of our day. Noticing something like tight shoulders and neck, make us more mindful when we sit down at our desks of our posture.
  • Improves immunity
  • improves respiratory and blood circulation
  • Anyone can do it, nearly anywhere!

The beauty of this weeks self care, is that it can be as short or as long as you would like. 10-15 minutes on a lunch break at work, half an hour before bed or whenever you'd like.  Make sure to schedule this time though. We often have wonderful intentions of doing something and put it off until "tomorrow". So plan your time this week to practice restorative yoga once or twice. 

Tips to get the most out of your practice:

  • Turn off your phone and other distractions.
  • Grab a sweater and/or blanket in case you get cold. 
  • Grab a pillow or two.
  • Find any other comfort items available given the space. Candles, eye covers, bolsters, yoga blocks or straps. 
  • Put together some calming music to listen to. 

You can set a gentle timer to remind you to move after 5 or 10 minutes to the next pose or back to work, in case you fall asleep. Below is a few poses you can try or you can search the internet for a few more. 

After a few poses, end in savasana, by lying on your back without props, take note of how your body feels, taking a few big deep breaths and moving on with your day.

Legs Up The Wall

Seated Forward Fold

Morning Brooke

Childs Pose

 

Love, 

Jen

 

Self Care Sunday - Month End Reflection

Welcome back to another Sunday. I hope your week has gone well and you were able to take some time to yourself. 

Since we are only a couple of days away from a new month starting, this Self Care Sunday is about reflection and intention. 

In the yoga room we talk about noticing what happens in postures, be it what we physically feel in our bodies or what starts to happen in our minds as we move (or slow down).We may not be able to change these things when we first notice them, but as soon as we are aware then we can start the work. If we never take the time to reflect, how are to to become aware and start the work of change?

So let's sit down this week, or next few days before the new month starts and think about how it went. Reflecting on what has made us proud and what needs work. Setting intentions for what we wish for ourselves. 

Some suggestions to help you with this reflection:

  • Turn off your phone (starting to see my theme for these self care Sundays?)
  • Find a space you can be alone in the quiet. See my Self Care Sunday A Simple Bath for tips on finding this time and place alone. 
  • Bring a pen and paper.
  • Bring along music, candles or a glass of wine. Whatever helps you relax a little into the space.

Then we start to ask ourselves these questions

  1. What am I grateful for this month?
  2. What am I proud of?
  3. What is something I would do differently?
  4. What do I want to let go of?
  5. What do I want to add into my life?

This of course seems more simple then it really is. Trying to not get caught up on things that didn't go so well or planning to much on how our next month will go. As we ask these questions starting to pay attention to how we feel physically, mentally and emotionally about each question.  

For example, what am I proud of? Maybe you are proud you have started Self Care Sunday practices. You may feel pride, a sense of calm, the body relaxed and chest puffed out and open. 

Moving through these questions again without lingering too long on the sensations to dwell. If it help you can even set a time for 2 or 5 minutes once you ask yourself a question to come back to the next one. 

After we've spent some time reflecting, moving on to our intentions for the month. This isn't our goal planning. This is our intentions for how we want to be. "I want to move through my days with ease and peace", "I wish to find the positive in situations.". From there later on (another day) you can set goals to achieve these intentions, but for now we are just putting out there what we truly desire from life. 

Once we have sorted through our thoughts a little, taking a few moments to write down any thoughts or feelings. Journaling if that's something you do. This writing is whatever you feel you need to write down. Whether it is some goals or just how you feel. 

I highly recommend ending this with a yoga practice (youtubing is a wonder!) or a bath or anything else that makes you feel relaxes and at ease. 

I'd love to hear what some of your intentions are for the month. Share below or on the Facebook Page .

 

Love, 

Jen

Acupuncture and What You Need To Know

Have you ever wondered about acupuncture? I mean maybe you know a little bit about it, like the fact it's people sticking tiny needles in you and what you've seen in movies or from friends. I've heard acupuncture work for so many people I just had to know all about it. What is it exactly and why it works. So I sat down with Andrea Wingrave from Acupuncture Edmonton to learn all about it. 

What is acupuncture?

Acupuncture is a Traditional Chinese Medical (TCM) modality that involves the insertion of hair-thin needles into specific points on the body. These points lie on meridians or pathways along which the body’s life-giving energy called Qi (pronounced “Chee”) circulates.  Disease is caused by an imbalance of the normal flow of Qi through these meridians, whether there is too much, too little or it is blocked from flowing altogether.  When the points are stimulated, the Qi flow regains its proper balance and the body begins to heal itself.

How does it work?

Acupuncture is based on the TCM theory that our vital energy (Qi) circulates in our body along defined paths or meridians. When this flow of Qi is out of balance due to trauma/injury, poor lifestyle, stress or improper diet, acupuncture helps restore the flow and allows your body to heal itself.  Modern science tells us that acupuncture stimulates certain areas of the brain, triggering: hormone production and secretion; inflammation reduction; blood circulation; pain reduction; appetite supression, etc.  There is so much more to learn in this area, you can read more here:

Does it help with stress?

Acupuncture stimulates the parasympathetic nervous system, which is induces a "rest-and-digest" state (the true opposite of the fight-or-flight state).  Patients usually feel very relaxed during and after their treatments.  Some fall asleep with the needles in, others report having a very good night's sleep on treatment days

What are some conditions you see typically or can treat?

  • Headache and Migraine
  • Trigeminal Neuralgias
  • Frozen Shoulder
  • Tennis Elbow
  • Sciatica
  • Jaw Pain
  • Chronic and Acute Low Back Pain
  • Neck and shoulder Pain
  • Hip Pain
  • Osteoarthritis
  • Carpal Tunnel Syndrome
  • Knee Pain
  • Fibromyalgia
  • Chronic Fatigue
  • Sports Injuries and Pains
  • Constipation/Diarrhea
  • Heartburn
  • Gastritis
  • Nausea
  • Sinusitis/Rhinitis
  • Common Cold and Flu
  • Bronchial asthma
  • Premenstrual Syndrome
  • Dysmenorrhea (menstrual cramps)
  • Spotting and Excessive Menstrual Bleeding
  • Amenorrhea (Loss of Menstrual Period)
  • Pregnancy Support
  • Impotence
  • Infertility
  • Incontinence
  • Stress
  • Anxiety
  • Depression
  • Insomnia
  • MS symptoms
  • Gout

Is acupuncture safe? Will it interfere with current medications?

Acupuncture is completely safe when administered by a Registered Acupuncturist. Acupuncturists are required to use only single-use needles which are disposed of after use. Any mild side effects such as bruising or dizziness is self correcting. Tell your acupuncturist about all the medications and supplements you are taking.  In some cases acupuncture can make your medication work better and/or lessen the side-effects caused by these drugs.   If you have a severe medical condition, or if you're not sure, always talk to your doctor before seeing any paramedical practitioner.

What to expect?

During your first visit I will ask you to sit and chat about your health history; I will ask you additional questions about your ailment(s), general health and lifestyle. You will be asked to show your tongue and I will take your pulse to complete my TCM diagnosis.

Next you will be asked to position yourself on a massage-type table either facing up or down or on your side depending on where the needles will be placed.  While you get settled I will leave the room to wash my hands.

To begin the treatment each point will be swabbed with alcohol then each needle is inserted to the correct depth. The needles used to stimulate acupuncture points are very slender; only the finest quality solid stainless steel, pre-sterilized, single-use, disposable needles are used. They are inserted beneath the skin’s surface into the muscle to a depth appropriate for each point. The sensation from the needle varies – you may feel nothing or you may feel heaviness, a mildly dull ache, a nervy sensation or tingle.

Once all of the needles are in place, you will be left to relax for several minutes (approximately 30). Many people fall asleep during this time since the treatment puts the body into a relaxed state.  When the treatment time has elapsed, the needles will be removed and any other complimentary therapies will be administered as needed. 

Will it hurt?

Getting acupuncture from a Registered Acupuncturist who uses TCM shouldn't hurt.  The odd time, you may feel a tiny poke which means the needle has come in contact with a very small blood vessel. Let your acupuncturist know and a simple re-direction of the needle will rectify this.

What is the cost?

When you see a registered acupuncturist, your first appointment will include a complete assessment during which you discuss your health history and your current complaint(s). This is followed by a full 1 hour treatment.  The initial appointment costs around $100.  Follow up treatments (typically 1 hour) usually cost between $60-80. Some clinics are set up to directly bill your insurance company on your behalf.  Most medium and large sized companies offer health benefits that include between $500 and $1000 that can be spent on acupuncture treatments.

Do you use other modalities other than acupuncture?

Depending on the condition being treated, electro-acupuncture, cupping, gua sha, basic massage, and/or diet therapy may be used.

Tonight I'm heading over to Acupuncture Edmonton for a treatment. I'll be tweeting my experience, but come back next week for a full blog post on how it went!

If you'd like more info on Andrea and her clinic you can find her on Facebook, Twitter, Instagram  and her website. 

Love, 

Jen

 

Self Care Sunday - Walking

Welcome back to Self Care Sunday. Last week we talked about A Simple Bath. Did you make time to care for yourself this week? It's okay if you didn't. Guess what? You get another shot this week! 

This week I want to chat about walking. Again a simple self care most of us can do. Almost every day I wake before my family. I'm an early riser. A few days a week I meet my friends and we do workouts at 6am, but one day this week I woke up and went for a walk in my neighborhood. I felt the rising sunshine on my face, the still crisp cool morning air on my skin and since I was walking without a "purpose" or "place to go", I was able to slow down and take in the smell of the trees, lawns being watered and notice details of my neighbors houses I've never noticed before. 

I finally walked far enough to this space that open up and overlooks the river valley. I've been here before, but never really paid attention to the view or noticed the trail that leads down the side! I've always been so busy as I pass by. I took a moment to sit on the ground and have a few big beautiful breaths and stretches. I got home feeling refreshed and rejuvenated as much as a sweat dripping, muscle burning workout. 

Walking is a simple task, it feels good and gives you the time to reflect. Daydream a little, sort out problems in your head, listen to your favorite music, plan your week ahead, reconfirm mantras and positive affirmations. You can also check out this wonderful post 17 Health Benefits of Walking.

A few tips for getting in your walk:

  • Schedule a day (or more) and the time that you will take this walk. Put it in your calendar and note it's as important and someone asking you to do something else. Note if you are a morning or evening person and possible go with the sunrise or sunset.
  • Wear comfortable clothes and shoes. This isn't a fashion show.
  • Download some calming music or an inspiring podcast if your neighborhood or time of day is a noisy one.
  • Talk a water if you will be gone a while or it's hot out.
  • Get help with children. Ask your partner for this time alone, ask another friend to watch your kids and then when you are done you watch hers and she can go for a walk. If you have to bring the kids, there is no shame in giving them toys or distractions in the stroller to occupy them a little. Remember this is about you, not them.  
  • Put your phone on airplane or don't bring it. No Facebook or tweets or emails or phone calls. This is your time to be with yourself. 

 

Share with me where your walking journey takes you.

Love,

Jen 

Fitness Goal Setting

Goal setting. Seems simple enough right? "I want to loose weight"," I want to build muscles" or "I want to run a half marathon." Seem simple that think about something we want and boom it's a goal. 

But is it? Not to pull out all the cheesey fitness quotes but as Antoine de Saint-Exupéry said "A goal without a plan is just a wish." 

So how do we set fitness goals? How do we make it a goal and not a wish, a real live attainable thing? Let's take it back to elementary school with how to solve a problem. Figure out the 5 W's and the H.

  • What? What is your goal? Do you have an event you want to race in, a weight/size you are looking to achieve? This I think is the easy part of goal setting of course. What do you want?
  • When? When do you want to achieve this goal by? Thinking something reasonable, maybe planning to run a marathon in 3 weeks and you've never run a day in your life is a bit too much too fast. But set some timelines of the things you wish to obtain.
  • Who? Who do you need to support you in your goal? Tell these people your plans. They can hold you accountable and/or help you with your goals. You might be surprised to find the people rooting you on and/or you inspire to do the same! Do you need a personal trainer or coach? Do you need workout buddies?
  • Where? Seems like an odd question, but in reality, where do you need to be in order to obtain this goal? Do you need a gym membership since home workouts and self motivation you know are a hurdle for you? Do you need to be able to run outside, do you have a place to do this?
  • Why? Ah, this is the tricky one. Think good and hard about why you want to obtain this goal. If you heart isn't really there, the love and joy of obtaining your goal likely won't. I wrote a bit about loving your personal fitness journey and it helping in this post Love Your Fitness . Take some time to sit and actually think about why you want to do something, because if it comes from this place of self hate or self loathing, you'll likely hate every minute. Taking an honest look at your feelings will help you use them constructively, instead of burying them inside a workout. 
  • How? Sit down and write out how. I'm a pen and paper gal, where if I write something down its official. Maybe you like spreadsheets of how often you plan to workout or what your nutrition will look like. Write it out, type it, print and put it somewhere you see often. A reference to look back on to see if you are on track, or a place to write what did or didn't work. Remembering sometimes our journeys take us different routes then we thought.

Now go and take action!!!! You have planned and prepared, go crush those goals!

Love, 

Jen

10 Tips To Celebrate Earth Day

Happy Earth Day! Here is a guide on a few ways to celebrate Earth Day with a little impact for either the environment or your connection to the Earth :

  1.  Get outside and feel the earth underneath you. Walk to the store rather then driving. 
  2. Bring a reusable bag with you for shopping, even at a clothing or other non grocery stores. 
  3. Take a reusable cup to get your coffee from your favourite coffee shop.
  4. Grab your water bottle and fill it up instead of buying a bottled water.
  5. Try for one day to not use paper towel. Use a rag to clean up. 
  6. Open a window for fresh air in your home.
  7. Turn off some lights. Have dinner by candlelight maybe?
  8. Pick up garbage in your neighbourhood.
  9. Thrift store shop, before making your way to a box store. Not just clothes but even appliances, sporting goods and furniture can be found!
  10. Find a new purpose for one thing in your home. Thinking about putting that glass pasta sauce jar in the recycle bin? Turn it into a pen holder, change collector or make your own batch of Kvass with it!

Love, 

Jen

KVASS - The "New" Old Probiotic Drink?

I'm currently in the process of waiting for my Kombucha to ferment (watch for that blog post!) and some how Kvass came across my lap. Kvass is a very very old fermented drink originally from the Ukraine dating back as far as 996 A.D. they say. Traditionally made from beets and sourdough bread, it is very popular in slavic cultures and apparently it's found in barrels on the streets of Moscow. 

As with fermented foods and drinks there are probiotics and they help aid in digestion. Wonderful for people with digestion issues, leaky gut and so on. I find the more fermented food I enjoy, the more energy I have personally. 

So anyways, I came across Kvass and thought I would give it a try, especially since it seemed pretty simple, I had the stuff on hand and only 2-3 days for fermenting time!

What you need:

  • A large jar or container with a lid.
  • Filtered water (Okay I just used water I boiled and let cool).
  • 1 teaspoon salt. I used pink himalayan.
  • 1.5-2 cups fruit. I used apples, oranges and strawberries.
  • Strainer
  • Cheesecloth (not required but nice to get the small strawberry seeds out)

Directions:

  • Mix water, salt and fruit together in jar. Leaving about 1 inch of space at the top.
  • Shake the jar a few times a day. I left it on the counter in a spot I would see and remember. 
  • Open up the jar once or twice to let off the gases. 
  • Enjoy! 

I left mine for 2 days, since I am a bit impatient, but I feel like it could benefit from another day or two. Possibly making it a little bit more fizzy. Some describe the taste as similar to beer. I believe that's probably the one made with bread, but it's a very light and fruity, part sour taste. I wasn't sure at first but every day I drink a few ounces and I actually quite like the taste! 

I just popped it in the fridge and take a swig every day. I probably should put it in a glass, but I'm not sure my family is ready to try it so I'm saving having to wash an extra dish......

Use whatever fruit you have available or try some varieties. I hate beets personally so it's unlikely I will do the traditional version!

Pink Himalayn salt

After two days the fruit looks "cooked".

After shaking it you can see the fizzy bubbles happening!

When it's ready remove the fruit and compost them!

Extra step here to run it through the cheesecloth to filter further, removing strawberry seeds and small fragments of the orange that go through the funnel. 

Will you give it a try? Let me know what flavours you are trying!

 

Love, 

Jen

Reducing My Footprint

Really what kind of urban hippie would I be if I didn't care about our planet and my environmental impact? I've always been sort of conscious of recycling and trying not to waste food etc. 

But, my new years resolution this year was to really start trying a little harder. I love seeing those Zero Waste people who can fit an entire weeks worth of garbage into a small mason jar. I'm not sure I will ever get there, but it's damn inspiring. 

You can google forever about how we waste. Seriously, pick a topic like water usage in manufacturing of water bottles. You could read for hours. 

So, starts the journey of me trying to reduce my consumption. A little bit at a time. I'm not perfect and still have a garbage bag at the end of the driveway on garbage day, but every little bit helps. I was in some training yesterday and someone shared a quote I think fits perfect for this situation. I don't have the exact words, but was long the line of "it's just a day without noticing any changes, until a year has past and everything has changed." Exactly. It's just a water bottle, until a year has past and it's been 100 or 200 water bottles. It's just one person, until it's 7 billion. 

So a few tips I've learned so far about just starting. Pick even one thing to work on and you are changing the world my friend. Even one thing.

  • Stop fast fashion. Buying clothes from thrift stores or doing a clothing swap with friends. I've been to a couple and am hosting one next month. I'll share all about it after! Check out this awesome instagrammer/blogger The Spirited Thrifter who gives awesome tips and challenges and shares her gorgeous outfits all thrifted. I've actually challenged myself to not buying any new clothes for me or my kids for at least 6 months and I'm doing awesome 4 months in.  Also check out this video about clothing production and waste. 
  • Buy in bulk. Check out bulk stores that let you either bring in your own jars or put in their bags. I assure you the thin plastic bags have was less impact then the packaging we usually see. 
  • Clean with rags rather then paper towel and disinfectant wipes. Just put them in the laundry and use again, rather then throwing away and the packaging put into selling it to you. 
  • Make things at home. If you have the time and baking skills, make granola bars or bread. 
  • Even when out you can make a difference. Ask that fast food joint just to hand you your burger and leave the bag behind. Bring a refillable coffee mug. Be creative.
  • This last one is a bit dear to my heart. I've been a vegetarian for nearly 21 years. Try a meatless Monday. Just one day a week your family goes vegetarian. There are sooooooo many delicious recipes and protein filled foods/products out there I promise you'll barely miss it. 

Here is a little bit from the Waterfootprint.org 

"The production of one kilogramme of beef requires approximately 15 thousand litres of water (93% green, 4% blue, 3% grey water footprint). There is a huge variation around this global average. The precise footprint of a piece of beef depends on factors such as the type of production system and the composition and origin of the feed of the cow.[download report]"

I'm not perfect. I still buy and use things that are wasteful. It's not about being perfect. It's about changing a little bit, until one day it adds up and it's actually a really big impact without you even noticing. You are more then "just one person". You make an impact.

Love, 

Jen