5 Foods To Eat After Injury

If you don't follow along on my Instagram, you would have missed the fact that I injured myself yesterday. Doing some fancy version of box squats, I missed and landed on the corner of the box with my shins. *Insert grimace*.

So here we are writing about some foods that will help the healing process. These are great not just for us adults, but for the kids on our lives that play sports or get injuries from riding their bikes, as they are non medical ways of helping heal. 

1.Ginger - Ginger is a well known anti inflammatory and helps reduce pain. But in addition to this, if you are taking medication for pain/healing that upsets the stomach, ginger is known to help fight nausea and upset stomachs.  

2.Tumeric - Also another well known powerful anti inflammatory, reducing joint pain if there are injuries to knees, elbows, shoulders etc.

3.Vitamin C Rich Foods - Vitamin C boosts immunity we know but it also important in strengthening of collagen (the stuff that holds our skin together), if we aren’t getting enough vitamin c Collagen gets weaker and wounds heal slower.Try sweet bell peppers, oranges, spinach, and brussel sprouts.

4.Protein - Think about bodybuilders and muscle heads and all the protein they seem to consume. While working out we are tearing the muscles and protein is needed to repair the tears. It’s not just neede for repairing muscles but also injuries such as cuts, burns, wounds etc. Increase your protein intake while healing. “Protein gets used for energy before healing” - Michele Gottschlick R.D Ph.D.  So we need to increase protein for energy AND to use for healing.

5.Zinc Rich Foods - Zinc is needed to synthesis protein and for cell growth, helping heal wounds faster. Spinach, Beef, Kidney Beans, Pumpkin Seeds, Oysters, Garlic (well isn’t that just convenient) Egg Yolk, Pork and Dark Chocolate (So I’ve given you a scientific reason to eat chocolate).

Adding some of these foods together would probably make a great salad or stew! Watch for a recipe on the blog soon!! Ha ha

Love, 

Jen The Bitchin' Housewife

F*ck Perfect

Although it may be hard for me to admit to, I struggle a lot with the expectation of perfection. 

Being the perfect friend and never letting you down.

Perfectly following my diet plan.

Buying the perfect gift for a birthday present.

Throwing the perfect holiday party.

Perfectly remembering every school note/snack/color of the week.

Even write the perfect blog post.

Well you know what? F*CK it. Why do we do this? What is this pressure to perfect everything in our lives? Life is suppose to be messy and sometime chaotic or disorganized isn't it? The weight of expectations from others and ourselves is far to heavy of a burden and I think it's about time we cut ourselves some damn slack.

I'm taking a stand against perfection and it's ugly grip on our already busy brains. 

I realize I may let some friends down, I do not take this lightly, but I recognize I will and know I'm trying my best. A happy me, is a way better friend anyways.

I may blow my caloric intake on a bag of chips. I will move on rather then scrambling to make it up somewhere else.

Do you even care what I bought you anyways? Can you remember what I bought you for your birthday 5 years ago? But do you remember how drunk we got on 3 bottles of wine and laughed until we peed a little though?

My house might be messy and I might just give you your own bottle to pour wine from at the next Christmas, but you can feel at home and relax. Hey, even let out that fart you were holding in. 

Sorry kids, you will from now on learn the life lesson of how to adapt. Starting with telling some punk kid to piss off that wore the right shirt color on the right day. 

And to you my readers, well my post might be messy. Messy with emotion and I hope you still follow along. 

Love,

Jen The Bitchin' Housewife

Leg/Cardio Bodyweight Workout

Try out this fun home workout. Can be done all bodyweight or add weight to certain moves. For a real burn do it twice!

Self Care Sunday - Read A Book

This week for self care we are picking up a book. I finished reading "The Gifts Of Imperfection" by Brene Brown this week and it was fabulous. I highly recommend this book. 

I'm horrible for starting books and then stopping part way through and then I have 5 books going at one time. So this week I was determined to finish my book. Instead of watching t.v after the kids went to bed I opened my book and was finished in no time!

So this week, let's find that book we've been wanting to read. That book you've had on your list or that you've even already bought and it's sitting in a corner waiting for you to pick it up again. 

The thing about self care is that we actually have to set time aside to do it. When we say things like "I'll try to make some time" or "I'll get to it this week for sure". We are not actually setting aside that time. Which I am the master with when it comes to reading. I start a book and then say I'll pick it up my next down time....... You are laughing at me aren't you?

Sooooooo pick at least one day. After kids are sleeping or whatever and tell yourself you will not do dishes or turn on the t.v or whatever else you have on your 101 things to do list. (Tip: they will still all be there after anyways). Set a timer if you are really that worried.

Pour yourself a cup of tea or coffee and enjoy your book. Read the pages, feel the sensation of the paper or kikndle screen in your hands and get lost in the words of fantasy/inspiration/knowledge.

Tell me what book you are reading/plan to read!

Love

Jen, The Bithin' Housewife

Digestive Tea

So it's Thanksgiving weekend and many of us tend to over indulge a little, leaving us with upset tummies and bloat. This year I was hosting and I put a pot on the stove and brewed this digestive aid tea all day and night while my family was here and they took some as they needed it.

I want to be clear, this isn't a "diet tea" or a way to burn off the "extra" calories consumed this weekend. It's about restoring the balance in the digestive system and helping our tummies feel a bit better. 

Four simple ingredients found at most grocery stores are:

• Fresh ginger 2-3 slices (leave the peel on)
• Star Anise 1-3
• Fennel Seed 1 teaspoon-tasblespoon
• Cinnamon Stick 1-2

1. Simply boil the ingredients in the pot. I like to get to a boil and then turn it all the way to the lowest setting to keep on the stove and people can consume as they wish.
2. Use a fine strainer to pour the mixture into the mug and enjoy!

Why these food?

• Ginger is a known anti-inflammatory and nausea fighter. Usually when we are sick or have motion/car/sea sickness ginger is the first things we grab for. It get's food moving through our digestive system a bit faster, reduces gas, bloating and cramps. It's known to awaken the tastebuds (think ginger in between sushi!) and stimulate digestive juices. 
• Star Anise is known to help protect against colds anf flu as an antiviral, as well as good for reducing gas, hiccups and water retention. The taste is similar to licorice and in this recipe can be substitued for licorice root, but I find star anise more wildly available in stores. 
• Fennel seeds conatin concentrated oils that sooth upset stomach. Fennel seeds are used a lot in Ayurvedic cooking I have come across!
• Cinnamon is a digestive aid used to help sort of balance levels of glucose and triglycerides in the blood. I also find it very relaxing in the smell and taste and warming and comforting. I adore cinnamon so I sometimes put more in. 

I hope you enjoy and a very Happy Thanksgiving to you all!

Love, 

Jen The Bitchin' Housewife

The Chopped Leaf Beet Bowl

Recently The Chopped Leaf launched the new Beet Bowl. Now I will let you in on a secret. I hate Beets. *gasp* Okay I should say I USED to hate beets. I tried. I really tried to like them, but I've never found a way I like them. They are super good for you. They are high in vitamin c (good for immunity) and fiber (good for nutrient absorbtion) and other essential minerals.

From an Ayurvedic standpoint they are good for all constitution types and are known as a powerful blood builder and treater of ailments because of it's antioxidant and anti-inflammatory properties. 

So last week I went into try the new Beet Bowl for lunch. It came in this pretty bowl. And we all know we eat with our eyes first right? The colorful bowl certainly makes a pretty display.

This bowl is packed full of nutrients and deliciousness. The blueberries create this nice sweetness, and the smooth feta adds a bit of saltiness getting that sweet and salty taste just right. The pecans add a wonderful crunch with the crisp lettuce, and the brown basmati rice adds a heartiness to the dish, leaving you feeling satisfied. Add the beets and top with the honey dijon dressing and perfecto! The sweet, salty and slightly sour from the honey dijon make a trifecta of tastes. In Ayurveda these three tastes are even known to be the three of comfort. 

One bite has all this

I topped my bowl with smoked tofu since I'm a vegetarian, but they have other protein options or eat it on it own! At just 190 calories for the starter size this bowl is super satisfying and easily added to most's eating plans. 

Make sure you check out The Chopped Leaf giveaway and enter to win prizes they are giving away weekly!

Love, 

Jen The Bitchin' Housewife

Trusting I Am Where I Need To Be

At the end of my yoga classes I usually have a quote or a little something to say to the group about whats on my mind or some sort of self loving thought. This morning in my class at the end I said something along the lines of "trust that you are exactly what/who and where you are suppose to be in your life." The idea being that we trust all of our decisions that have lead us up to this point and our situations are a product of our own doing. Now that concept might piss you off a bit if things aren't happening exactly as you wish in the current moment. And for that I am sorry.

BUT the resolution in this thought is profound and couldn't have come to my mind on any better of a day. I've had two fairly major things come up today. Big changes that can be upsetting or disappointing. 

But today I am smiling. I actually feel the best I have in a few days. These negative situations could have ruined my day, but I'm thinking about how positively these things actually change my world. 

Today, because its the day we can actually control, maybe we all just take a moment to trust we are WHO/WHAT/WHERE we all need to be. What if we weren't worrying so much about what may be or how we could improve and we just decided to be in the moment and love it?

Love, 

Jen The Bitchin' Housewife

Self Care Sunday - Walk It Off

Welcome back. I hope you have had a good week and were able to take a bit of time away from social media from last week's "Going Dark" post. 

This week, let's go for a walk. A simple and free self love and self care experience. 

Some of the benefits are:

• Being outside (in nature even better) is calming.
• It's a great gentle way to get a bit of exercise, releasing some of those happy endorphins. 
• It's a great way to reconnect with yourself and your thoughts.

This walk is about you taking time for yourself. So maybe the kids can stay home, the dog can be walked by someone else or earlier (you don't need to think about picking up poop) and leave the earbuds and heart rate monitor at home. 

It's not about burning calories or counting steps for the day. It's about you taking some time for yourself. 

I myself admit I multitask waaaaaaaay to much. "well if I'm going for a walk, I might as well take the dog, or my podcasts" or whatever else it is we are trying to do at the same time as we relax. Which in reality is defeating the purpose. 

So try this on your walk:

• Listen for the sounds in the area. Maybe you've never noticed just how quiet your neighbourhood actually is? Or that the family of chickadees lived in those trees?
• Explore a pathway you don't usually travel. Maybe there is some hidden gem view on the other side of this road?
• Feel the air on your skin. The fall air is crispy cool, yet something about it seems calmingly satisfying maybe?
• Feel you body relax as you walk. Do your stressful shoulders maybe actually soften and relax away from the ears, bringing on a sense of relaxation?

Sometime the simple pleasures in life are so satisfying but also very difficult to come to in our busy lives. 

Love, 

Jen the Bitchin' Housewife

The World Won't End

As I sit here in bed after binge watching some Netlifx on day 9 of illness, I must share with you something I have learned a little bit about these past 9 days. The first 4 days I was basically useless in live, work and parenting with the flu; fever and chills and near death likeness. And after 5 days of coughing non stop I went to the doctor to discover I have bronchitis. 

So I think we can all agree, I've basically been super unproductive for 9 days. And before that I was in training for a day and a half so, basically useless for 11 days!

Now anyone that knows me, knows I am super busy. Not that I am glorifying being busy by any means. Just that I jam pack my days (I like it that way) and I've always got stuff going on. 

I've had to get subs for my classes, miss meetings and clients. This all kills me, as I pride myself on being somewhere when I say I will be. 

But guess what?

The world has not ended. I have missed these things and had to rely on other people (gasp!) and take help (gasp again!). And the world still continues to turn. My children still continue to be happy and healthy, work still gets done, the house has not burned down.

This is a lesson for all us busy ladies. This feeling of stress as we get all the things done and make everyone happy. This is not helping us! If anything, when we finally rest, we are likely to be sicker then the rest. Hence me on my butt for 9 whole days!!!!!! 

So next time you miss hand baking cookies for the bake sale, making sure you daughter has the "perfect outfit" for school, drop the ball on a meeting or workout. Cut yourself some slack! 

Also....... when you have a quiet moment. Don't fill it. Man my husband always says to me "you do it to yourself" and I get all huffy at first saying things like "well if i didn't then...." or "If I don't do this, this will/will not happen". But in reality, so what? So freakin' what? Your daughter looks like a hot mess at school and some makes fun of her? Lesson to teach about being self confident. Left out of a meeting at work while trying to "get ahead", trust your absence creates a void. When you have a damn minute to sit down. Just sit the hell down. 

THAT is true self care I believe. 

Love, 

Jen The Bitchin' Housewife

Self Care Sunday - "Going Dark"

"Going Dark" - As in social media free days.

I realize I've already struck panic into your body as I say "social media free". Palms are getting a bit sweaty and heart is starting to race. But what do you mean Jen? Why would I do that? And why the hell is that a self care thing?

It's a self care for many reasons.

Let's start with the fact that most social media is a time suck. It drains minutes/hours from our days with no productivity or real satisfaction. Leaving us with our to do list still unchecked and time drained from things you could have been doing otherwise. (Okay enough of the guilt trip Jen)

Next, we usually scroll through staring at people's awesome photos of girls nights, parties, new cars, kid's early development milestones, gorgeous new haircuts, abs and whatever else that makes us ourselves feel slightly inadequate/jealous in the moment. How does that serve us positively?

Finally, and I think most importantly, it consumes our thoughts. Whether we are aware of it or not. We see 500 images images of women with purple lipstick and all of a sudden it's ingrained in our minds we like purple lipstick. Seriously. That's how it works. We consume every billboard, Facebook ad and t.v commercial without even really thinking about it. (THAT is a whole other post). Taking time away from these things helps us reconnect with what it is WE like and what WE find beautiful.

Last weekend I was in a 3.5 day mediation teacher training weekend and we were told not to have our phones in the room, and suggested even restricting social media in the evenings of these days. I took it seriously and "went dark" for 3 days. I deleted Facebook, Twitter, Instagram, Snapchat and Facebook messenger off my phone. 

Since it was meditation teacher training, we were obviously meditating a lot and I had time to think about what it is I like and I want without interruption. I felt quite rejuventated and once I got over the habit times of picking up my phone it was quite comfortable. I realized also sometimes I was picking up my phone just to avoid certain sensations (like embarassment or awkwardness) and I had to kind of overcome those, rather then run from them.

Sooooooo this week for self care is being away from social media. Maybe a day, maybe a couple, maybe a week. Now of course I realize many people have jobs on social media, don't worry I have suggestions for you too. 

Tips on "going dark":

• Delete the apps from your phone. Not being able to see those notifications wont tempt you to look.
• Make a status. In case you know people communicate with you there. Make a status and anyone that needs your number can message you and get it. 
• Find yourself bored in a line up at the bank? Chat with the person next to you! "Hey I like your shoes" or "chilly today!" are good conversation starters. 
• For my social media managing friends. It's unlikely you can go completely "dark" BUUUUUUT you can schedule posts on certain outlets. (Which I know most of you know).
• Log in to facebook pages through the Facebook Page Manager app rather then your personal account. Be there just for the work. 
• Still find yourself scrolling through IG and "liking pictures to create relationships" for your business? Set a timer on your phone before you log in. 10 minutes you should be able to be in and out with posting your thing, a few comments and likes a long the way. This by the way, if you really need a selling point my social media peeps, is a time saving strategy, making you more productive and staying on target with the task!
• Fun bonus: keep a journal of those times you would have pulled out your phone for and did instead. Example: At a redlight (guilty), instead I sang a song at the top of my lungs. Example: Waiting outside of the school to pickup kids, instead I chatted with another mom. 

Maybe plan a time you know you can be a little slower or just say "fuck it" and pick a date. Plan how many days you are "going dark" and stick to it.

Love, 

Jen, The Bitchin' Housewife

(P.S notice I didnt add any of my FB, Tiwtter, IG or Snapchat links in the post?)

Lentil Kale Soup

What's better on a cold day then a warm bowl of homemade soup? Especially when you have a cold and cough after the flu?

For lunchtime I put together this yummy easy soup that's ready in about 30-35 minutes.No need for hours and hours of stewing. Oh and completely vegan! 

Ingredients:

• 1/4 of an onion
• 1 tbsp olive oil
• 3 cloves of garlic
• 1 carrot
• 1 celery
• 1L of vegetable stock
• 3/4 cup red lentils
• handful of kale (or spinach would work)
• spices of choice. I used tumeric, coriander seed and cumin. I also used a pinch of Asafoetida, which is commonly used in Indian dishes to add flavour and is a digestive aid. If you don't care if this is vegan you can used chicken or beef stock and you would get some of the flavour missing when using vegetable stock. 

Directions:

1. Heat the pot with the olive oil at the bottom. 
2. Add the diced onions, garlic, celery and carrot. Cook until a little soft and the onions are a bit translucent. 
3. Add the stock and lentils and spices you have chosen.
4. Cook for about 20-25 minutes until the lentils are soft.
5. Add the kale/spinach in the last 5 minutes. Tip, chop them into smaller pieces, making it easier when eating. 
6. Serve and enjoy. 

What's some of your favourite things to throw in your soup?

Love, 

Jen The Bitchin' Housewife

Fitness Gear Review - MY Zone Heart Rate Monitor

I've been teaching yoga at the RVX gym all summer and they have all their athletes wear these heart rate monitors. There is a big t.v up on the wall so the trainers can see their efforts in real time. Pretty cool. I enjoyed watching the heart rates go up and slow way down from the yoga I was teaching them. 

I was so intrigued that I just had to get myself one of these My Zone Heart Rate Monitors. I have to admit, I'm a little obsessed with it. 

Since it goes around the torso, rather then the wrist as in a watch there is constant contact getting the results of monitoring to be %99.4 accurate. 

It's easy to wear and you can't even see it under a shirt. 

It shows you on an app on your phone your effort. Showing where your heart rate is in different "zones". Where I am assuming where they get their name from. 

The brilliant thing about these zones is that you are rewarded points or as they call it MEP's for every minute you are in a different zone. The harder you work the more points per minute you get. Hence their slogan "Effort Rewarded". These points can be added up for challenges, personal goals or competing against friends. You can add your friends and see where they are at with their workouts. You can help motivate them by a little friendly competition. Not that I know about this or anything........ Oh and they just added an update where you can post a photo to your feed with your workout!

Since you also plug in all your personal info, including your age and weight etc it tracks your caloric burn during a workout. It's fascinating to see the difference from what the cardio machine at the gym is telling you and your actual amount. 

I have found myself pushing a little harder in workouts, if not because I see my heart rate in a lower zone, but because I want more MEP's! Either way I'm motivated!

The thing that super impressed me about this monitor is that I wore it during the Spartan Super race I did, running through mud and swimming across a river and it stayed in place AND it still works! I wasn't near my phone, but it will track up to 16 hours of your workout for you and upload it when you are near your phone again. 

Overall, I'm super happy with my purchase and continue to love my new workout gear. I believe you can get them online at the My Zone website or you can buy them through a local retailer like I did at RVX Factor Gym here in Edmonton. 

Love, 

Jen the Bitchin' Housewife

Self Care Sunday - Try A New Fitness Class

This week on my Facebook Page and Instagram I've been talking a lot about doing things outside of our comfort zones. Trying something new and bold and maybe even out of character. I even had a friend message me on Twitter about how she went out of her comfort zone and tried a hot yoga class and loved it. Maybe it's that fall air, but everyone seems to be ready to stir things up. I'm not much into astrology, but I'm sure there's  shift in some moons or something causing it! Ha ha.

So this, week's Self Care seemed fitting to be trying out a new fitness class. I will be trying to right about some local places here (leave me a comment here on on my media channels about where I should try!), but in the meantime I have a few great ideas. 

• You can head to your local gym. I personally may be so inclined to invite you to come to a World Health Club (ahem) and try a class. Or many. I love the variety from step classes, lifting classes, Zumba, yoga, spin, or kickboxing etc etc etc! 
• I also wrote this blog post about trying out a barre class at a local place called Xtend Barre, if you are wondering what that is all about. 
• At your local community league you might find Yoga, Zumba or Tai Chi. 
• Call up a martial arts dojo and inquire about a drop in class.
• Check out a Cycle Studio.
• Maybe try out a dance class!

Whatever you are thinking about trying, or have always wondered about, just try it this week. Jump with both feet in. Many places offer free classes for the first time or a special weekly drop in rate for first timers. 

To help maybe ease the anxiety, see if a friend or family member want to go with you. I bet you more people than you think have been wondering what pole workouts are all about. 

Also.... let's think about using wording like "I need more practice" and "this is a new way to move my body" then the usual things that come out of our mouths like "I suck at this" or "I'm out of shape". It's self love people, not a new way of finding self hate. We get enough of that, don't ya think?

Definitely come back and tell me how it went! Send me a message on my FB, Twitter or IG! I'd love to hear how you took a step outside of your comfort zone. 

Love,

Jen The Bitchin' Housewife

The Spartan Super AROO!

This past weekend I ran the Spartan Super in Red Deer with a good friend. 13.5 km and I think I read somewhere about 25 obstacles. Mud, scrapes, grunts, camaraderie and glory.

The Spartan races have a few different levels. The Sprint (5km), Super (12+ km), Beast (19+km) and the Ultra Beast (40+km). They run them all over the world. Sprints I believe you can find in each city, Supers one per Province/State and Beasts you will like have to do more travelling for, depending on where you live. 

A few years ago I did a Mud Hero with my sister. Same idea, it was 5km and a bunch of obstacles. I had a blast and found it relatively easy. This is before I even really got into weight lifting and strength training. I was mostly going off marathon training I did a year or so before that. 

So I figured since then I've become a lot more athletic, I could handle the Super. I signed up last year but had nobody to watch my kids so I pushed it to this year. Signed up with a friend who has done it before and *thought* that I would train. Ha ha.

I never did specific training for the run necessarily, but I knew I could run a distance and since I've been teaching a lot of Insanity live, I knew I had the burpees down!

The fun part of the Spartan is definitely the obstacles. When you can't do an obstacle, your penalty is 30 burpees though. And although I believe I am athletic and had help from my friend and strangers on the course, there were just some things I couldn't do, or fell from. Soooooo yeah..... burpees. Ugh.

Some of my favourite obstacles were:

• Inverted wall. After doing a few 6 foot walls (and me needing a boost), we came across this one and the station person informed us you only get one chance or you do burpees. Well.... if you know me at all, that was certainly motivation enough. Put me in a do or die and I flourish. I nearly fell but you bet your ass I had death grip on that top piece to climb over. 

• Barbwire crawl. crawling through mud under a barbwire, just like in the movies. Totally bad ass. It's challenging keeping your butt down so it doesn't get snagged and having to use your arms to pull you through.the cool mud feels good as you slide across it, but if you are wearing shorts like I was can also scratch your legs/knees. 

• Incline wall. They put this one right after the muddy barbwire those evil bastards. Everything was so slippery and hard to get a grip. I was waiting for the rope with the knots after I tried without and couldn't make it. My friend Ginel (who is a beast at Spartans) got up and we were helping the guy in front of me as I pushed and she pulled. I was starting to worry whether or not I would be able to make it. She was already up and like I said... do or die moment. I made it in one go. *insert cheers*

• Vertical Cargo Net Climb. This was the second last one, before the rope climb and then jumping over the fire at the end. Maybe I like this one because I found it super easy, but mostly because of sitting at the top. Sitting up there for a moment with my hands in the air feeling the success of everything that just happened. 

Not pictured was my other favourite part. Everyone helping each other. Approaching a wall this big guy asked if anyone needed help over the wall. He held out his hands and launched me up so I could get over the tall wall.

At one obstacle we had to drag a heavy ass cinder block around a dirt ring road by chain/rope and I was struggling the last 25 feet or so. The guys behind me were cheering me on and even helped pull it for me even though they had their own. 

Not long after we had to pull a cinder block up really high (i'm guessing 50 ft) and let it down slowly with control. I was having trouble getting mine started and a girl came along and we pulled together. Then I turned around and helped her and her friend with theirs. 

Overall the whole thing was a blast and I would certainly do it again. Next year possibly more training so I can be the one to help my friends over walls!

These race photos are not mine or me or from my race, since they are not posted yet. Watch for photos of me doing the race over on my Bitchin' Housewife Facebook Page!

Some tips I would like to share if you are thinking about doing a race:

• Less clothing the better. Wear lightweight, leave sweaters at check in etc. The more clothing (and cotton being the worst) the more it absorbs the mud and water. 
• Eat well the days leading up to it and the morning of. Avoid foods upsetting of the stomach and think about good sources of carbohydrates. 
• High knee socks are great if not wearing pants. I think they saved me some scrapes for sure.
• Don't wear your best shoes. I washed mine after but yeah they will never be the same for sure. 
• do some training! Ha ha ha. Even if it's just running so you are conditioned to run. You can find lots of training programs on the internet. 
• Have fun! Especially if you are not competitively running for best time, have fun with it. Stop when you need to. Remember to enjoy the journey a long the way and stop for a "holy shit I'm doing this" moment!

Love, 

Jen The Bitchin' Housewife

Self Care Sunday Get A Massage

Massages are beneficial in so many ways. They can be therapeutic for the body and mind. You can get relaxation massages, just to give yourself a treat or massage treatments more to target specific pain or ailments. 

In therapeutic massage you are working on the connective tissue in the body through myofascial release. Connective tissue is the "interweb" in the body that supports, connect and also separates the different tissues and organs in the body. 

I spoke with Chelsey Oryniak from Pure Wellness Studio about getting massages and a few questions many people have. 

How often should I get a massage?

Every client will need something different. If working through an injury, more treatments may be needed but an overall suggestion for maintenance is once a month.

Why am I told to drink water afterwards?

Massages increase circulation and your kidneys have to work harder to flush the toxins out of the body. We need to drink extra water to prevent dehydration.

How much water should I drink?

Increase you daily intake. There is no specific amount and it widely based off individuals water consumption habits. If you drink 1 glass of water a day, adding another glass or two. If you drink 8 glasses, maybe add 2-4 glasses. 

Can I exercise before or after my massage?

Before is best. Once you exercise you are starting to tighten the muscles once more undoing the wok done from the massage. It's recommended to wait 24 hours before exercising, unless getting a sports massage.

What is a sports massage?

Sports massage is a more invigorating type massage, used to promote stimulation of the muscle. 

I've heard and seen about cupping. What is that?

Cupping is used to promote circulation, break up scar tissue and work in the fascia of the body. 

I recently myself had sliding cupping done and the difference it made in the mobility in my bad shoulder was amazing after just one treatment!

Many benefit plans cover massages up to $500 per year. Make sure you check into your own plan!

That said if they are not covered or currently do not have benefits, no fret, you can still do some massage at home. Here are some tips for home massage:

• Use an oil, preferably something like coconut oil if you can. I find coconut oil doesn't feel greasy afterwards, absorbs into the skin quickly and has a cooling effect on sore muscles. 
• Maybe have a relaxing bath before hand. Check out my Self Care Sunday A simple Bath post for some tips.
• Spend some time massaging the feet especially and working up the legs. 
• Ask your partner or spouse for help with the spots you cant reach! Return the favour and everyone is happy!

Tell me some of your favorite self massage tips!

Love, 

Jen The Bitchin' Housewife

Self Care Sunday - Journaling

I have a bit (okay a huge) love for stationary so maybe part of this is more pleasing to me then anyone else but in reality journaling is definetly an act of self love. Taking some time to sit down with our thoughts.

Journaling can be done a number of different ways. Sometimes I write just to get things flowing if I feel stuck in a decision. Sometimes it's to brainstorm ideas. Sometimes it to find what it is I really want. So...... I have like 10 coiled notebooks. It's almost a problem really. 

I have a journal for gratitude and positive affirmations. Sometimes it's daily and sometimes I go weeks without writing anything in it. I come to it when I'm happy and when I'm sad. Actually putting pen to paper about all the things in your life you have and are grateful for really puts things into perspective. Also, as time goes by and I look back at what I have been grateful for is also a beautiful reminder. 

I have a journal for each child and my husband too. I write them letters randomly (usually birthdays and random months in between). I hope to give them to them when they are full  and older. It helps me ground and reconnect with my family. Taking a moment to revel in our love. 

Among my journals I also have one that thoughts just go. Without judgement of myself. I allow myself to write without holding back thoughts, whether they be uncomfortable or wonderful. I find this one is best to write in at the end of the day. After going through the paces of the day and experiences and feelings and thoughts and sort of "dumping it" before going into sleep and not taking it into the next day. 

Sooooooo, you want to journal now maybe? A few options I suggest and you can find what works for you. 

• Coil notebook. My personal favourite for everyday crap. Big pages and easy writing. 
• Fancy journals. I have nice journals for the ones I write to my girls and husband. Since i'm hoping they stick around for the years. They can be a paint o write in a bit, but I usually take me time writing these anyways.
• Type it out. As you could maybe tell another form of my journaling is typing. Writing my blog. You can totally start your own blog, there are many options for free sites. Or maybe you just like typing into a word document. 
• And finally, voice memos on your phone. I actually do this one a bit too. It's more when I have thoughts or ideas I want to explore further but I am not home to write. Or have the time to sit down and write. I go back to some memos and blow my own mind all over again. 

Whatever form(s) of journaling you like, this week try it a bit. Being able to unload the crap we walk around with can sort of help "declutter" the mind leaving us a little more relaxed and calm. 

Take care.

Love, 

Jen The Bitchin' Housewife

Self Care Sunday - Real Self Love

I've been writing Self Care Sundays for a few months now. And I believe we are all ready for this week's self care. It's a doozy.

I was talking with a friend/client yesterday morning and we were talking about how easy it is for us to name off all the things we don't like about our physical appearance. I imagine most of us can easily name of a dozen without thought. But most of us may find it hard to find something we like about ourselves. 

I'm currently reading Michele Theoret's book Empowered Body and in it she talks about how the world of marketing and social media basically sells us stuff based off of the fears of not "being enough" or good enough". We create these images in our heads of how we "should" be, rather then loving and accepting who we actually are. 

Today we aren't focusing on who we are in progress of something. Today we love ourselves for who we are. Period. The end. 

So this week's self care Sunday is uncomfortable. It may be challenging. But it will be worth it. 

We are going to look at ourselves in the mirror and find something we like. Actually two things. Because I guarantee you have at the very very very very minimum two things about you that are worth YOU loving. 

For those that are unsure, maybe it's sitting in front of a mirror staring at your face. Study it while repeating self love words. "I love........ my freckles, dimples, eyes", "I like the way........ my skin does, my hair is, my lips.......". Catching yourself when you start to put words out that do not serve you in self love.

For those maybe a little bolder.... Get undressed. Stand in front of the mirror. Find things you love. "I love.... my toes, my posture, my skin tone, my butt, the way I can wrap my arms around myself in a hug, the way my scar makes me look badass, my belly button......" or "I like...... the way my muscles pop as I flex, my height, my hair, my tattoos, my....." whatever it is. This is obvious deeply personal. 

Be kind to yourself. Show yourself some love. Genuine unfiltered love. 

Love, 

Jen the Bitchin' Housewife

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

22 Pushups for 22 Days Challenge

I've seen a few friends post about this challenge and finally a good friend said she wanted to do it and well... here we are. I donated my $22 at www.woundedwarriors.ca (you should too) and today I start the challenge. 

Suicide is a real threat to our Armed Forces personnel, veterans and first responders. Let's show them some love by having some fun and spreading the world. The more people that share what they are doing, the more exposure the people have to it, eventually prompting them to engage! Just like I did. You, as the one single human being you are can always make a difference.

To keep it fun, check out my Facebook page everyday for a new style of push up to try! 

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