If something in your body could improve even 50% over a few days ... what would you choose for that to be?
How I prepare for today’s belt test…
Well, let me preface this with the reality of wanting and doing… While I’ve been anticipating this test for a while I can’t say I’m as physically prepared and in as great of shape as I’d like to be.
I would have liked to have been doing sit ups, kicks and kata’s daily.. Going forward I need to hold myself to that because these tests are always so hard I feel like I’m going to vomit.
But that’s me. I push myself so hard and make sure my sensi know’s I deserve this next belt.
Now because I didn’t physically prepare myself like I really would have liked…
I’ve been more specific on when and what I’m eating and how much I’m drinking …
For the Food:
Today I made sure I ate the majority of my protein before 4pm (my test begins at 7:30pm). This means I actually started eating before I usually do. I enjoy breaking my fast around 10 or 11am and generally eat my last meal at 6. Well, last night I realized I ate far too close to class and that didn’t was not good for the belly!!!
So by 4 I should be done digesting my bowl of venison. I eat a simple diet, did I ever mention that?
Today’s meals included:
2 eggs on a gluten free English muffin with siracha.
A protein shake with water. I love this one here because it provides me extra vitamins and minerals along with 20grams of protein. It’s light, not heavy flavor which I appreciate and digests easily. I generally use almond milk but I didn’t have any made so water it was.
I also drank one of my fav. beverages
Ningxia sparkling water mix:
2-4 oz Ningxia Red
1 Nitro
12 oz sparkling water (be sure there aren’t any nest additives)
If you check out that link, above and here you'll see the incredible benefits and at the bottom of the link you’ll find some clinical studies, if you’re a nerd like me you’ll love to read them !
The nitro I add for my brain. A belt test isn’t just endurance you have to be sharp with your brain because body exhaustion will kick in and the brain needs to stay strong so I remember the steps to my kata and of course to block!!!!
I”ll also take an another right before I start the test because it has B’s in it it’ll act similar to a pre workout .
I also ate a protein bar at some point in the day
And finished up with that bowl of ground venison.
I like to keep it simple due to the digestive struggles I’ve had for what feels like an enternity and are only increasing in my perimenopausal years.
For the supplements and oils.
My hips were acting up last night and at times this is a huge struggle with intense pain... the last thing I want is for them to impede my ability for this test.
So about an hour before the test I put on deep relief, wintergreen & blue relief (the Japanese version of panaway sans wintergreen) so basically I used panaway and deep relief.
Then I practiced some kata and took Mila for a walk to begin warming up my body. I stretched before we left and well thats that ….
Wish us luck!
There are 10 of us testing and giving it all we’ve got!
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5 Reason Ditching Sugar Intake Can Benefit Your Mental Health
The reality is 90% of Americans have sugar daily, attention spans are shorter than ever in history so Let's get right to it.
- Sleep Sugar impairs sleep like nothing else, people can even sleep after consuming caffeine but sugar on the other hand affects so many biological processes. This includes our calcium levels leaving our muscles in a state of mini micro spasms (restless legs) we’re often ‘restless’ and unable to sleep. Sleep is essential to continued repair from whatever we put our bodies through that day! Did you grow up in a genera of how cool it was to sleep so lift? Yes no? I'm not sure where that came from but let me set the record straight.. it's not cool and definitely doesn't help you age well!
- Depression Studies show sugar affects the body in the form of increasing the likeliness for depression, depressed thoughts, activities and the like. Sugar creates unnatural highs leading to even more unnatural lows creating a viscous cycles that ends up involving more sugar, the pancreas, adrenals and brain to name a few major organs. The brain and adrenal organs alone have much to do with our mental well-being. The adrenals regulate our stress and energy and are in a constant state of regulating homeostasis. When we tax them by consuming sugar and substances that add to their work load it creates more exhaustion and eventually adrenal burnout. The brain plays a role in our body in every way. When we’re not mentally clear everything is impaired. We don’t think clearly, our decision making is reduced, our moods are altered which effects relationships and that alone can take on a tailspin of its own leading to binge eating (more sugar? Certainly you wont be binging on celery!), anxiety, stress and depression.
- Anxiety For our over thinkers, stressors and hyper aware individuals, listen up. Sugar can intensify these symptoms/ responses by causing a surge of adrenaline leading to hyperactivity and a hyper-reactive responses. Ever notice someone (it’s easy to see in children) overreact to a situation (we call it a melt down), or they are overly whiny. What about the people some would consider jittery. Sugar intensifies all of this and generally it’s not positive. Studies also show sugar causes blurred vision, fatigue, confusion and can make objective thinking even more of a challenge with a moderate to high sugar diet. All of which leading back to and increasing anxiety.
- Learning and Memory. The chronic inflammatory effects of sugar in the brain and entire body causes deterioration systemically. Just like an inflamed ankle will impair our ability to function; move, run, and jump. Inflammation on the brain impairs it’s ability to function and support the entire body as a whole, because the brain controls our body and bodily processes. This can causing delayed memory and learning. Think of the children. Think about yourself do you actually think more clear after a snickers or whatever snack you may reach for? I have felt this and I purposefully do not eat chocolate before I need to write and focus, it makes me sleepy and low functioning. Dr. Mark Hymen wrote nearly 10 years ago research was correlating Alzheimers and sugar disruption… learning/memory/ etc.
- Endocrine disruption We know sugar impairs our pancreas which is more generally understood as insulin resistance leading to diabetes. Frequent consumption of sugar and high-sugar foods may increase the risk of pancreatic cancer by inducing frequent postprandial hyperglycemia, increasing insulin demand, and decreasing insulin sensitivity. With that statistic, its important to realize pancreatic cancer is one of the fastest and deadliest cancers, with the lowest survival rates. Less than 10% live beyond a year. So let’s protect this organ by eating cleaner!
Ok, so you’re saying … sure, Jolene easier said than done ! But I promise you kicking this deadly damaging habit is easier than you think.
I’m not special. I’m just going to share with you a few tips that have helped me reduce my sugar cravings to completely eliminating my sugar addiction.
#1 Focus on other foods. Sure you’re working to avoid sugar but the more you think about avoiding it the harder it will be. Where your attention goes… your attention flows. So think of other things. When you’re in the midst of a craving, have a preplanned thing to do. Some people do pushups, squats, go for a short walk, listen to music, engage in any other activity other than walking to the snack spot, cupboard etc. Need other foods to grab? First start with water. Drink a glass of water. Want an added boost, add some vitality citrus fresh essential oil to it (use glass or stainless steel container) For food, if your’e truly hungry and you aren’t in the posting to make a solid meal, grab an orange, handful of almonds or edamame, make a protein smoothie.
Click here to see my favorites and also some delicious recipes!
#2 Drink 100 oz of water. Already do that? Great! Add another 15oz. The more water we drink the more we flush our kidneys cleansing the blood of sugar. A few of my favorite things to add to my water for flavor and health benefits are vitality drops, citrus fresh & peppermint essential oils. Store bought flavored water is not the same and ‘natural flavors’ aren’t always what they seem. And essential oils are not all created the same. 99% have added ingredients not suitable for ingestion. Young Living is different. I've been taking their oils internally for 20+ years.
#3 More veggies less carbs. The more carbs you eat the more carbs you body will crave (its that viscous cycle, remember). Here are few ideas that work for us. Always have your veggies clean and ready to chop. Have red, yellow or orange bell peppers, celery (chopped into bit sized pieces) baby carrots seedless cucumbers at the ready! When they’re clean and ready to cut, grabbing a healthy snack couldn’t be easier. I peel our cucumbers, celery is chopped into bit sized pieces, and bell peppers chopped into slices. I use this tactic for my youngest while I’m making dinner. I just put a dish of veggies in front of her colorful as can be and she eats them up with no fuss!
#4 Eat plenty of healthy protein. Protein keeps us full longer which in and of itself begins to eliminate cravings. Grab some heathy organic chicken and marinate it in a plastic bag with Italian dressing, grill, air fry, bake or simmer in a cast iron pan. Whatever easiest, I prefer it grilled. Make more than you need so you have some for a quick go to when you’re hungry and have no time to prep something.
Following these tips will no doubt make some healthy changes in your day to day living. You’ll feel, mentally stronger, more refreshed after sleeping, more alert, stronger etc. What do you have to loose? Try it for a month. I recommend you write down your weight, and basic body measurements for a true comparison. You’ll be amazed!
If you're in need of a bit of a fast track and need some extra support faster than the changes you'll see with dietary efforts consider my Top 5 products for brain health. In my journey from secret sugar junkie to now... the thing I didn't realize would improve so greatly is my focus and brain health. My memory recall, my reaction time (catching a falling object like a ninja..) has increased drastically. These are the supplements I use.
Until next time friend!
Just remember: progress over perfection.
You have all the time in the world until you don't, so let's use the present time to do our best !
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Emotional Balance is a fine line and can change with the wind if our bodies are not fueled sufficiently.
I'm talking about food, sleep and water.
When we consume too much sugar it effects our brain which effects our emotions. If you have any doubts ask a mom what happens when her kid sneaks sugar and skips breakfast... it's absolutely chaos.
Speaking from experience.
Have you ever noticed how unfocused you can be if you're body is surviving of carbs and sugar? This is what was happening to me when I didn't feel like eating and would snack but not snack healthy, no.
The fridge food (where real food is stored) is much too cold. So instead of dealing with that and making the effort to create a dish of some sort... I'd open the snack cupboard, filled with carbs and crap.
My brain would reach for quick fixes (sugar; whether complex or simple). Fueling the routine of highs and lows and this cycle had unknowingly been going on for years.
What was also happening was my mood swings.
Here's a fun experiment I urge you to try: A Food/Mood Journal. Track the foods you eat and the moods you feel say 30 min, 1 hr, and until your next meal. Do this tracking for 2 weeks. I doubt you won't notice a trend.
What I noticed from my experience is my moods were a wreck. Irritable to say the least, quick to frustration and not calm in any sense. Which overall is not my normal demeanor. I noticed it the most with a carb dish like pasta. I also noticed it with the combination of wine and chocolate. A terrible combo for me especially the week before my cycle.
One day I felt like I was losing my mind. In reality I think I was having a reaction to lack of nutrition and a hormonal imbalance creating massive ADD in my brain and an insane amount of anxiousness.
I knew I was close to my cycle and thought if Sclaressence (a blend of essential oils) was created for supporting hormones and inducing some calmness it would help support me at least a little bit. So I took a few drops.
What happened next I couldn't have planned or made up.
I went into a super chill, state. It brought me back to the time of being a kid with not a single care or stress in the world. Do you remember that time?
It was like a peace I imagined that only a yogi could explain. I am not sure in 20 years of using oils I've ever had that tremendous of a reaction. But when I tell you I was in bad shape. I mean, I was afraid of what would come out of my mouth or what my reactions would be next. This oil blend changed everything for me in less than 5 minutes.
Self awareness is if utmost importance. IF you don't know yourself and pay attention to your reactions you can't possibly help yourself be your best version.
Since then, I've targeted my nutrition to reduce sugar, in fact in the last year I've killed my sugar addiction with a nutrition program and paying attention to my body.
I've recognized my age and hormones are colliding and sailing into the perimenopause sunset, so I've begun to support my hormones in a more strategic way. One of the things that's made a huge impact is Progessence +.
This is a whole other story, for another post. For now, the short story is I no longer feel irritated and annoyed on a daily basis. The balance this serum creates in my hormonal system is epic and noticeable. So much so, that my husband told me multiple times... whatever new things you're doing... IT'S WORKING!
Oh I let me tell you, I hadn't been happier in a long time.
Small changes can have a huge impact.
Diet and supporting your emotions is something you can easily do with a few easy steps.
Learn more about how oils affect the brain by texting 'scent' to 315.257.8455.
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What is Mental Health Awareness and Why Does it Matter?
In today’s rapidly changing world, mental health has become a topic of critical importance, yet it is often enveloped in misunderstanding and stigma. Mental health awareness is the ongoing effort to educate the public about mental health issues, aiming to dispel myths, reduce stigma, and promote healthy practices for maintaining mental well-being. This cause is vital for creating a supportive environment where individuals feel encouraged to seek help and share their experiences without fear of judgment.
Understanding Mental Health
Mental health refers to our cognitive, behavioral, and emotional well-being. It's about how we think, feel, and behave. Just as physical health is crucial for our overall functioning, good mental health is equally important. It affects our decision-making process, how we cope with stress, and how we relate to others in our lives.
Why Does Mental Health Awareness Matter?
1. Combating Stigma: Perhaps the most significant barrier to seeking help for mental health issues is the stigma associated with these conditions. Awareness campaigns are vital in breaking down these barriers by talking openly about mental health.
2. Education: By educating the public about mental health, we can clear the common misconceptions and inform people about the signs of mental health disorders, making early intervention possible.
3. Supporting Each Other: Knowing more about mental health can make us better at recognizing when someone in our circle—be it friends, family, or colleagues—needs our support.
4. Encouraging Healthy Practices: Awareness fosters a culture of care for oneself, promoting practices that help maintain mental well-being.
5. Creating a Safe Environment: Awareness and education lead to environments where individuals feel safer to discuss their mental health struggles, leading to better support systems.
How Can You Cultivate Better Mental Health?
-Regular Exercise: Incorporating physical activity into your day can improve your mood and reduce symptoms of depression and anxiety.
-Healthy Eating: A balanced diet fuels the brain, as well as the body, influencing your mental health positively.
-Quality Sleep: Adequate sleep is a cornerstone of mental health. A good night’s rest can improve cognitive functions and emotional regulation.
-Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, and using essential oils can greatly assist in reducing stress and enhancing calm. Young Living's wide range of essential oils, for instance, can be a valuable tool in creating a serene environment that nurtures mental wellness.
Let’s Talk More About It
In light of understanding and improving mental health, we are offering an exclusive opportunity to dive deeper into this vital topic. For a personalized text class delivered directly to your phone, covering various aspects of mental health and how to support it in your daily life, **text the word "EXHALE"** to our dedicated number now 315.257.8455.
Let’s embark on this journey of awareness together, because when it comes to mental health, knowledge is not just power—it’s empowerment.
Remember, fostering mental health awareness is not just about individual well-being; it contributes to the health and harmony of our entire community. Let us be the change and make mental health a priority, understanding it, talking about it, and most importantly, taking care of it. Together, we can break down the barriers and cultivate a world where mental well-being is nurtured and valued.
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