Self Care Sunday -Cook A Fancy Meal

A little late to the party this week. It's a long weekend and I've been a bit sick the past few days. But anyhow, I'm here and this week for Self Care Sunday we are making ourselves a fancy meal.

Okay maybe it doesn't have to be a fancy meal necessarily but something new. Look through your Pinterest boards, old cookbooks and make plan to make a meal you think you'd love. It doesn't matter if you think your family wont like it. This is about you planning a meal around the foods you enjoy.

I started studying Ayurveda and part of the homework I had to do was make this everyday Ayurvedic meal called Kichari. I bought the Everyday Ayurveda cookbook and also made a barley each breakfast I enjoy a lot as well. Part of the process in Ayurveda is connecting with food while you eat it, and I think a little bit about while making it. Hence my inspiration this week. 

Barley, coconut milk, coconut sugar and peaches in coconut oil breakfast.

After you have determined the recipe you'd like to try, go shopping for your ingredients. Don't just go through your pantry and make what is in there work. Spend some time wondering the aisles a little bit, smell the vegetables in the produce section. 

Plan what day you are going to make you special meal. This is important especially if your meal requires any work ahead of time, such as soaking of beans or marinating of food etc. The idea is we are making a dish out of our normal, quick throw together routine. 

I love when I get the time to spend on a meal, whether its for me or my family. There is something soothing about cooking at your own leisure. You can taste the love in the food. Maybe open the wine bottle as you cook, play some music and dance away in the kitchen as you cook. (Please tell me I'm not the only one that does that?)

Finally, actually sit down to enjoy your meal. Everyone gets their plate at the same time, your phone is away and take the time to feel the texture of the food in your mouth, the flavours you spent the time developing and the feeling of fullness and satisfaction after eating as you sit at the table and digest a bit. 

Love, 

Jen the Bitchin' Housewife

Curry Egg Salad Wrap

I love curry. And not just because I'm studying Ayurveda right now. I have always loved curry. I made this egg salad with removing some yolks to cut down a bit on fat content and keep the protein high. But it's still packed full of flavour. If you'd like, keep the yolks. 

What you need:

• 3 hard boiled eggs
• 1 tsp curry powder
• 1/2 tsp garlic powder
• 1/4 tsp tumeric
• 1/4 tsp fennel seeds (optional, not everyone likes fennel)
• salt and pepper to taste
• 1 tbsp of mayo or choice. Option here to also use avocado.
• 1 wrap.

1. Hard boil the eggs first. Everyone has their own way of doing it. Google if unsure. 
2. Remove the yolk from 2 of the eggs. (I usually add the yolks to the egg salad I make my family at the same time, since they are strange and like miracle whip instead of mayo and don't like curry.)
3. Add everything together inside the wrap.
4. Enjoy!

Using my new tool to grind up fennel seed. TIP: use the cheese grater for your egg to get even consistency. 

Love, 

Jen the Bitchin' Housewife

Self Care Sunday - Do Some Yoga

Alright, I'm a yoga teacher, what kind of yoga teacher/blogger combo would I be if I didn't suggest a yoga class?

This week I want you to set aside some time for yoga. I'll give you a few options of types of classes and where to get this yoga in. Don't worry, there is so many great options to make it easy to fit this in.

First I want to talk about the hurdle of trying yoga. Many people are a bit shy about taking yoga class because "I'm not flexible enough", "yogis are skinny and I'm not", "I'm worried it will be all religious." Well.......... that's why you go to yoga, any body is a yoga body and it's not religious and you NEVER have to do something you don't want to. Okay I cleared that up let's move on. 

There is I'm sure a million different types of classes really but here is some basics:

• Flow - Usually a faster paced style, you'll likely get a bit of sweat going on. Syncing of breath and moving so you are focusings on each inhale and exhale as you move. 
• Hatha - Usually a bit slower, holding poses a bit longer. Also here will likely get a sweat going, because of holding poses a bit longer. Typically there is a focus on holding a posture on one side, then the other before moving on to the next pose. 
• Yin - Holding poses for extended periods of time, but with props and backed off versions. Can be a bit tough but also relaxing. I personally find this one can also be difficult, since the you are holding poses so long your monkey mind starts to wander and it's hard to bring it back in. 
• Restorative - Holding poses for extended periods of time, completely supported. Your body is doing no work to hold you in a posture. This one is about relaxing and calming the body. As with Yin, can be a bit to train the brain to stay on the breath and in the room. 

Now we know a little bit of the style we are looking for, where do we find a class?

• Studios/gyms - The first obvious answer. Check your local area for a studio. Many of them offer introductory rates for unlimited passes in a week. It's good to try out a few different styles and get an idea of what you like. The gym you have a membership to, may also host classes. 
• Community halls - May yoga teachers rent out halls in their communities to run classes. If you are a newbie these are wonderful because you are meeting the people of your community and the setting is a little less intimidating. Check with your local hall or neighbourhoods close by.
• Online - It's wonderful to live in a world where we can find just about anything online and usually for free or inexpensive. You can just google "online yoga class" and tons will show up. You can check out Gaia.com for some great online videos,  DoYogaWithMe.com has a great beginners section and you can also check out Youtube, I'm personally a fan of Empowered Yoga of course. The great thing about online is you can even searched based off what you are looking for. Finding things such as yoga for hips, shoulders, breathing, anxiety and so on. 

And finally the basics of what you might need:

• Water bottle
• Athletic wear
• Yoga Mat
• Open heart/mind ready for self love

So tell me, what kind of yoga are you going to do this week?

Love,

Jen

What's That Barre About?

Every thought about trying out a barre class? Yeah that was me. A friend and I have thought about it for a while and weren't sure. I figured I would try and blog about it so you can see if it's something you wanted to try! I'll experiment on my body for you like that. We cool.

Thursday night my two friends and I went to Xtend Barre in south Edmonton and tried out a class! First of all this brand new studio is super gorgeous and the people that work there are amazingly friendly and inviting! I mean I know I have tried many different things in fitness, but always embarking on a new journey can be a little intimidating and these guys treat you like a best friend the second you walk in the door.

So we walk in and fill out our forms and get ready for class. Fist thing is we grab some equipment. Some straps, mat, ball and choose our size hand weights. Now, let me tell you a bit about my ego. There are 2, 3 and 5 lbs weights. And I'm all like, "I lift weights, where's the 15 lbs weights?" and Cheryl is all like "3 lbs is challenging and 5 lbs is like hard core". I almost grabbed the 5lbs, but last second thought, I'm a newbie I'll go 3. *Insert rolling laughter from everyone ever who has taken a barre class*.

We get all set up and start on some warm up movements. It was pretty good, I felt loosened up and got a grasp of hand placcement and footing. I had concerns about how complicated it was going to be, especially after I saw the equipment we needed, but the moves are simple and easy to follow.

After warming up we grab our weights get to some strength. Yeah so I'm a weightlifter..... I can hip thrust a whopping 270 lbs. These 3 lbs weights kicked my ass. Well shoulders, but you get the idea. I seriously part way through had to put those suckers down and do just bodyweight. Which is a wonderful option for newbies to fitness too. It's totally still a good workout. 

We got to some more bodyweight stuff......

Happy Chris doing her favorite move, tricep dips. With a pointed toe twist of course. 

Then we hit the bar. Where I learned, it doesn't matter how fit you are, you can ALWAYS learn something new. I'm totally proud of my capabilities to perform a very good squat with my butt back and low. But Cheryl had to keep correcting me to tuck my pelvis the other direction. Not a squat but a plie! Let's talk about using new muscles! yowza!

Then my FAVORITE, core work!!!!!

Overall we had a total blast. Chris and Melissa proclaimed to be very sore yesterday. I wasn't as sore since I taught 7 hours of yoga and stretched all day, but I can feel it still in some parts of my body!

My overall take on barre:

• Great workout, with something available for all levels to get a challenge.
• Very simple to follow, with easy transitions between exercises. 
• Fun upbeat music.
• What I liked best was it was almost like a taste of being a dancer, without the intimidation or seriousness. We were just some friends hanging out and having fun, while learning a new way of fitness. My friend Melissa was actually a dancer as a child and she said it reminded her of her dancing years and she will definitely go back. 

A few things to keep in mind:

• Grip socks are required. This particular studio offers them for sale, but I see them all the time at Walmart or Shoppers or places like Keylime Athletic Wear.
• Keep within your limits and rest if needed.

Overall, I'm a fan and will go back for sure! Have you tried a barre class? Will you?

Love, 

Jen

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

Combat Crunch Protein Bar Review

This week I tried out a Muscle Pharm Combat Crunch Chocolate Cookie Dough Protein Bar. 

• Calories: 210
• Fat: 7g
• Carbohydrates: 25g
• Fiber: 12g
• Protein: 20g
• Special dietary : Gluten Free

Again first thing I noticed is texture. On their packaging they say "like eating a soft batch cookie". I would disagree. It was better then a soft batch cookie. More like a chocolate bar. Close to the texture of an Oh Henry. Which I personally like a lot! Chewy with some crunch.

The flavor is delicious. As I said the texture is like a chocolate bar, and honestly so is the taste. I wouldn't say it taste like chocolate chip cookie dough, but certainly a good chocolate bar. 

The calories are within normal range, slightly higher and the fiber content is okay. The one issue I had is that it upset my tummy a bit and I was a bit gassy.  I am known to have a bit of a sensitive stomach, so if that's you, maybe err on the side of caution or consume half a bar at a time. (If you can resist).

I wouldn't mess with this bar much by baking or putting anything on it. It's pretty good on it's own and the texture is spot on. 

Love, 

Jen the Bithin' Housewife

Self Care Sunday - Do Your Hair

Sort of a tie on to last weekends Self Care Sunday Self Primping. This week's self care is to once this week spend some time styling your hair. I find for a few reasons I like to spend the time on my hair.

Firstly, you just always feel that much better when your hair is gorgeous and soft. Second I tend to get way more style out of my hair if I spend one day taking the time on it. If I try and style it properly I can get like 3 days of it down and one up! (Good shampoo helps of course too!)

Seriously plan out a day (maybe a date night with it) that you will set aside some time to do you hair that day. You know you'll have a shower and blow dry/curl your hair before going off for the day. 

Heck maybe you realize you love your hair feeling good you treat yourself and buy yourself a new blow dryer or iron! This straightening iron is the one I use on clients and myself, although it cost me WAAY more 5 years ago! 

Check out this video for a tips on blow drying faster and with some volume! 

Whats your favourite way to style your hair but you feel like takes to long? 

Love, 

Jen the Bitchin' Housewife

MuscleTech Mission 1 Protein Bar Review

I get so excited with chocolate protein bars. I LOVE chocolate and I love a good protein bar. 

• Calories: 190
• Fat: 6g
• Carbohydrates: 24g
• Fiber: 20g
• Protein: 20g
• Special dietary : Gluten Free

I tried out the Muscletech Mission 1 Chocolate Brownie Protein bar this week. First thing I noticed was the texture. Rather then a hard bar it was more of a fudge brownie texture, which I'm actually a big fan of. I like that it has the consistency of something indulgent. 

The calories and macros on this bar are pretty good. I like the high fiber content. It's good for dieting, rather then some bars that are higher calories meant for bulking. 

The downside to this bar is that it's missing some flavor. The chocolate flavor isn't as prominent. I bet a bit for more of the cocoa and/or sea salt used would up the flavor a bunch. The sodium level is 180mg, sea salt/cocoa would add to this sodium level which is why I'm assuming it's not as rich in flavor. 

I'd recommend this bar for someone watching calories, but not someone who is a huge chocolate fan (as I am). This bar would probably be good with a bit of Nutella spread on top, then slightly chilled to harden the Nutella and give it that brownie texture with chocolate icing. Mmmmmmm drool......

Love, 

Jen the Bitchin' Housewife

10 Motivating Workout Songs

I am ALWAYS on the lookout for the best music to workout to or do yoga to. The right song can get that extra rep in help push you to dig a little deeper. 

Here is 10 songs I find super motivating and fun to workout too!

1. AWOLNATION - Sail
2. BEYONCE - Run The World
3. JANELLE MONAE - Yoga
4. JENNIFER LOPEZ - On the Floor
5. KELIS - Bossy
6. MIKE POSNER - Top of the World
7. ROB BAILEY  - Beast
8. CALVIN HARRIS - How Deep Is Your Love
9. BRITNEY SPEARS - Work Bitch
10. EMINEM - Rap God

What are some of your favourite songs to work out to?

Love,

Jen the Bitchin' Housewife

It Doesn't Have To Be Perfect

My verdict on astrology is still out, but as a Cancer (and a Pitta in the Ayurvedic world) I have a small problem with perfectionism. Sometimes I find myself not even starting a task because I know it will not work out perfectly or know that I don't have the time to do it perfectly.

This evening as I am hand washing some dishes that didn't fit in the dishwasher, I started thinking about the mess that currently is my home and everything that needs to be done to clean it. To perfection no less.

Today, for several reason I do not have the energy for this task. I normally may have even left the dishes in the sink to "catch up" on them tomorrow, because I certainly don't have the time to clean the whole kitchen and then house. I did them though, to make at least a small impact on the mess.

I think this is many people's problem with fitness and/or nutrition. Inner dialogue may sound a little like this: 

"If I am not going to perform the most efficiently in the gym, why should I even go? How can I perform the most efficiently if I don't know what I am  doing? I need to research or read about how to do things perfectly so I can make the most of my time while there. Okay, research first, get a plan and then go."

Days, weeks or even months pass. Waiting for the perfect plan, perfect moment, perfect outfit, perfect timing or whatever. Then it becomes a kitchen full of dishes that never get done. Am I right?

What if we stopped trying to make everything perfect and we just try? What if I learn to accept the mess around me for what it is, but know I can make a small impact right here, right now. A small step in the direction I wish to travel. Soon these small steps turn into these big milestones. These milestones turn into big moments and these big moments turn into the way I live my life?

Maybe at lunch when I have some cheesecake instead of sticking to my salad and egg whites I accept the "mess" and continue on with my plan instead of "well today is shot, may as well go down hill from here."

It doesn't have to be perfect. You don't have to be perfect. You just have to take a small step in the direction you wish to travel. The rest will follow eventually. 

Love, 

Jen

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

Pineapple Salsa

This super simple salsa has the twist of balsamic vinegar that offsets the sweetness perfectly! Perfect for summer BBQ's and potlucks. 

Ingredients:

• 2 cups fresh cut pineapple, cut into cubes
• 1 cup fresh cut strawberries
• 1 tbsp of fresh mint
• 1 tbsp balsamic vinegar

Toss together and enjoy! 

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

An Evening With Michael Spinks

As a lover of everything fitness, and working with athletes, I love the chance to meet top level athletes. Oh to be able to chat with the greats in the world and discover what it is that makes them different from the rest of us weekend warrior types! 

Do you have a man in  your life that loves Boxing? In Edmonton on July 22nd is an event you don't want them to miss! Boxing legend Michael Spinks is coming to Edmonton for a meet and greet dinner. Now is your chance to get a great gift for Father's Day for the boxing lover in your life. Exclusive to BitchinHousewife.com readers is a special discount code for 50%!

Every attendee will have the all-inclusive experience of:

• Lavish European Dinner Buffet
• Complimentary Champagne
• Meet&Greet, Photo Op and Personally Autographed Memorabilia
• Cash Bar
• DJ and 80s dance party

Head on over to Safecom to Buy Your Tickets, using the code "friend" to receive 50% of this event. Offer is only available until June 30th.

Copycat Starbucks Green Tea Lemonade

It's been hot here the last few days, and a nice cold refreshing drink hits the spot. I recently went to see a friend who had a new baby and on my way swung by a Starbucks to get her a coffee. I wanted something cold but wasn't down for a sugar filled frapp. 

The next day I was near craving one and thought it shouldn't be that hard right? So saving myself $4 I thought I would try and yep, it's delicious! and super simple. 

Ingredients

• 1 cup of brewed green tea, cooled off. If you don't want to wait, I cheated and brewed a small amount strong and added cold water to it!
• juice of 1/4 of a lemon.
• sweetener to taste. I used about 1 teaspoon of stevia, since I'm not a fan of it being super sweet. but you could use water your favorite sweetener is and adjust to your taste.
• ice

Add everything together and enjoy. It's seriously soooo simple and so yummy. 

Love, 

Jen

Go Bananas Smoothie

A simple and delicious smoothie. I usually like the banana frozen and it gives it a thicker texture but today I used a fresh banana so I added ice to liquify it more. 

Ingredients:

• 1 banana
• 1 scoop chocolate protein powder
• 1 cup coconut milk
• ice if not using frozen banana

Mix all together in a blender and enjoy right away. Sop yummy.!

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

Honey Cinnamon Roasted Chickpeas

Ooooo I love roasted chickpeas. I make them in a few flavors, but the honey and cinnamon are hitting the spot today for a bit of sweetness! These are fairly simple to make, high in fiber and easy to put in containers for on the go snacks. 

Ingredients:

• 1 can of chickpeas
• 1 tablespoon honey
• 1 teaspoon of cinnamon
• optional 1/2 teaspoon salt

Directions:

1. Preheat the oven to 450 degrees Fahrenheit. 
2. Rinse chickpeas under water in a strainer. 
3. Place chickpeas on a cookie sheet or pan and cook for 30 minutes.
4. Remove from oven and set temperature at 350 degrees. 
5. Mix cinnamon, honey and optional salt in a bowl. 
6. Stir in the chickpeas and coat evenly. 
7. Spread chickpeas back out onto the sheet and in the oven for an additional 10 minutes.
8. Enjoy!

As my daughter says "they start sweet and then nice and crunchy!" A nice healthy snack and they make the house smell soooooo good while cooking.

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