Go On A Photo Safari

Photography is a wonderful stress relieving activity at least it is the way I do it. I love my i-phone because I always have my camera with me. When I see an interesting or beautiful photo I can take a digital photo. I later use those photos for blog posts, or as ideas for things to paint. Some don't ever get used but there was pleasure for me in capturing that moment of beauty.  "This particular stress management skill allows you to place your focus outside of yourself. Photography is a creative and fun hobby that can help distract you from the stress, anxiety, and depression you may be feeling. The more time you invest into a stress management skill, such as photography, you are being proactive in promoting and maintaining a healthy mind." http://www.sound-mind.org/

The photos in this post are all things I have taken while out walking which is another of my self care activities.  

I have awoken the last few days with a lot of anxiety. I have two important tests looming ahead of me in the not distant future, one to be certified as a home care aid, the other from my massage license.  It is easy to get stressed out about what happens once I pass those tests. I realized that the tests were more of a surface issue the greater anxiety is about moving from this season of learning and school into what the future holds.  I tried to work back from the surface issues to get to the root causes of the anxiety I was feeling. I also got out my collection of essential oils and took a bath with lavender, orange, lemongrass, bergamont, frankincense, jasmine and geranium. I promise to write more about the benefits of various essential oils. They are amazing. Those listed each bring a variety of good elements for helping with anxiety. I could have just used any one of them but I like making blends. They worked wonderfully by the way. I spent a little time praying and sorting things out and made up my mind that I was not going to continue stressing about the future or the tests. I just need to keep doing my best as I study trusting that when the time comes I will be ready and when the future arrives I will be ready for it as well. Sometimes we just need to look at our situation differently. Sometimes we need to take the time to do something positive for our selves. I let all that anxiety go down the drain with the bath water and have had a wonderful day. 

Back to photography it captures a moment in time. I can snap things from different angles. I can slow down to notice some tiny flower or patterns in nature, or the smile on someones face. I can change my focus from worrying to doing something positive and enjoyable.  Photography can be a wonderful creative distraction. Many of the de-stressing lists that I have found talk about the importance of finding a hobby as being a great way to help manage your stress.  

I don't want you to think that I have got it all together. Just like you there are days that I struggle. There are days when stress gets the better of me. I hope if I share with you my self care journey it will encourage you on yours. Todays post is a mix of my journey as well as sharing an activity that I make part of the positive self care things I like to do. 

Stop and smell the flowers and take a photo while your at it. 

My Self Care Wellness Activity:

I love this idea from http://www.pickthebrain.com "Take yourself on a photo walk with your camera. Just 10 minutes is all you will need. Go slow. Breathe. Really look. Take photos of all the details along the way. Get closer to your subject and take more photos. This is a walking photo meditation. It’s sacred time for you to be shown the wonder that awaits you right outside your door."

Taking Care of the Old Rusty Past

I typed the words "Rusty" into Pinterest and found hundreds of beautiful photos of old rusty stuff. Some of those things just make for cool photos. Some were things that people had repurposed. There were even some who wanted to have an old vehicle like to restore it to its former glory.

What about you? Is there some old rusty stuff in your emotional life? We often have to clear out the old stuff to make room for the new. Clutter busting is a good self care activity. Look around your home and look for things you no longer need. Is there someone you know who might really need that item? Doing something for others with no strings attached is a great self care practice. It feels really good when you are the answer to someone's prayer. Even if you just take those things to the thrift store someone will find it and for them it will be like finding a treasure.

A friend of mine shared a great story about how she was deployed overseas for military duty. While she was away she had placed all her household stuff in storage. In the time she was away a hurricane hit that area and her storage space and stuff were all water damaged. When she got to her next duty station her stuff was sent to her. When the truck arrived from across the country it was still dripping and stinking pretty bad. If the driver opened up the truck he would have to unload and leave all that wet nasty stuff on her drive way. She decided in that moment to have the man take it directly to the dump. As she shared that story she had a wonderful epiphany that she also had a lot of old emotional stuff that also need to simply go to the dump. Too often we are trying to salvage stuff that can't be salvaged and we need to release it, take it to the dump and move on.

There are times when we need to sort through the painful stuff from the past and in the process we find ways to forgive, heal and move on. There are other times when spending time wading through the muck and mire is really not going to help anyone. Release it and and move on. She said that following year she had a great time finding new things to replace what had been lost.

I saw this lovely truck by the side of the road and had to stop and take a photo of it. Of course I also had to think of a way to use it in a self care post. What old relics from your past are you still dragging around?

How I deal with old memories that come up from the past. If something painful comes up I make an effort to put it away clean. I forgive, I make a point to be responsible for the things I did that hurt others and hurt myself. Even a tiny scratch can become infected. If not cared for can make you very ill or even kill you. Emotional wounds are the same. Don't just say "oh its just a scratch" or "it's nothing" and sweep it under the rug, take care of it. Do your best to put memories away clean. Your brain is like the rerun channel it plays stuff over and over. If you put things away clean when they come up in the future they are not all pussy, putrified and painful they are just a memories that have already been cleaned up and they no longer hold you in the tragic grip of pain, grief, guilt and regret.  If you need help see a counselor or talk to a trusted friend.

My Self Care Spa Wellness Activity
Make a list of things that you need to deal with and begin to work on them. I like to get the easier stuff out of the way and then build on those successes to tackle the bigger stuff. Celebrate your progress along the way.

Relaxing Raspberry Tea

To end our raspberry week I thought we would take time to share a cup of tea. Tea has quite a number of benefits. I found this top 12 list by  Marcelle Pick, OB-GYN NP and with the link back to her article if you want to know more. 

Just the act of drinking tea is relaxing not to mention the healing benefits of the particular herbs you choose to drink. Green tea is particularly stress relieving.

"Top 12 health benefits of tea

1. Stress recovery and relief from psychological distress
2. Insulin regulation and weight maintenance
3. Arthritis prevention
4. Immune system support and cold/flu relief
5. Reduction in risk of certain cancers
6. Protection against Alzheimer’s and Parkinson’s diseases
7. Reduced risk for cardiovascular disease
8. Bone health promotion
9. Prevention of lung damage
10. Healthier aging
11. Detoxification benefits
12. Enhances parasympathetic changes"

The other day I decided to pick and dry some of the leaves from the raspberry bush next door. It was pretty easy. I used my food dehydrator and they dried in several hours. This photo is of my very first cup of home harvested raspberry tea. It was good  and tastes like green tea to me.

"Pour one cup boiling water over a teaspoon of dried leaves and let it steep at least 15 minutes. Drink and heal." Norma Whitehead

Raspberry tea is commonly thought of for pregnant women.  It can also help with stress reduction and weight loss. 

"This tea is commonly used for digestion troubles including gas, diarrhea, and more. It also contains several anti bacterial agents that can help to fight off mild infections and speed up recovery time from the cold or flu. Beyond all of this, raspberry tea is also filled with many nutrients and minerals that our bodies need in order to function at their very best. Vitamins A, C, and E are prevalent in the tea along with calcium, pectin, iron, and potassium. Another impressive benefit to be found in raspberry teas is that they contain the highest content of anthocyanins, which are powerful antioxidants that can increase health greatly. When drank regularly it is no doubt that raspberry tea can be one of the best nutritional supplements that you can use that will help you feel better all around." http://www.raspberrytea.net/Raspberry-Tea-Benefits/

My Self Care Wellness Activity:
Take time for a cup of tea. Not on the run, but to be enjoyed as you quietly reflect about some of the good things in your life. Breath in, breath out, take a sip of tea and take a momentary mental vacation.

Raspberries and Weight Loss

Here's a brief background on how and what I eat on a regular basis.  Pretty much I try to eat fresh foods.  I shop the exterior edges of the grocery store. I choose lower carb vegetables, meats, eggs and dairy. I use flax, coconut flour and almond flour for my baking. So I am essentially gluten free as well as a result.  I try to sweeting things with Stevia but still sometime use Splenda because I've never had a problem with it. I also use "Xylitol which is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains just 9.6 calories as compared to that of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to high glycemic index, and thus, can be helpful in diabetics." www.nutrition-and-you.com I will write more on sweeteners and their pro's and cons in a future post. I generally track the carbs and fiber and keep an eye on the calories.

Kefir Berry Breakfast Pudding

I have my own probiotic version of low carb. I probably eat a bit more dairy because I believe in the incredible benefits of kefir. We make our own fresh kefir daily. We also make and eat fermented vegetables. Fermenting increases the bio available vitamins the body is able to use as well as having excellent probiotic benefits.   I still have weight I would like to loose in my effort to be stronger and healthier but my focus is less on weight loss and more on eating in such a way as to benefit and keep my body healthy as well as to keep my blood sugar stable. 

This post however is about raspberries and weight loss. A cup of raspberries has 64 calories and 8 grahams of fiber and pretty much no fat. The carbs for a cup of raspberries is 14.69 but when you subtract the fiber the Net Carbs that actually effect you are only 7.  The estimated glycemic load is 3.  I eat very little fruit because in general because the sugar content is too high for me. I do eat berries as a treat but I probably wouldn't eat a whole cup of berries because they are still mostly a carbohydrate.  I do like to add them to my kefir breakfast pudding and to coconut flax muffins. I also keep them in the freezer as a refreshing snack. 

"One of the most fascinating new areas of raspberry research involves the potential for raspberries to improve management of obesity. Although this research is in its early stages, scientists now know that metabolism in our fat cells can be increased by phytonutrients found in raspberries, especially rheosmin (also called raspberry ketone). By increasing enzyme activity, oxygen consumption, and heat production in certain types of fat cells, raspberry phytonutrients like rheosmin may be able to decrease risk of obesity as well as risk of fatty liver. In addition to these benefits, rheosmin can decrease activity of a fat-digesting enzyme released by our pancreas called pancreatic lipase. This decrease in enzyme activity may result in less digestion and absorption of fat." George Mateljan Foundation

Another benefit of raspberries is that they are high in fiber. High fiber foods take longer to digest. This helps keep you feeling full longer. Fiber also acts like a broom to sweep the intestinal lining and helps keep you regular. 

"Raspberries have been shown to contain a natural substance called ketones, which are similar to capsaicin, the compound that gives hot peppers their fire. Animal studies have found that raspberry ketones prevented an increase in overall body fat and visceral fat, the deep internal belly fat considered to be most dangerous due to its relationship to an increased risk of heart disease, type 2 diabetes and certain cancers." according to shape.com

Interestingly Shape.com lists raspberries and kefir as 2 of 4 super foods for weight loss.  Here's what they say about kefir. Kefir "This fermented milk drink can be made from cow, sheep or goat’s milk or a plant-based version like coconut milk. Kefir is loaded with beneficial bacteria — about 10 different strains compared to the 2-3 found in most yogurts, and those live and active cultures are thought to favor weight control. A recent Japanese study found that subjects who drank a fermented milk product for 12 weeks shed nearly 5 percent of their belly fat."

I like to make kefir and berry smoothies. Think about the benefits of these super foods combines. The other two they list are water and lima beans. Here's the link back to that article if you would like to read more.  I promise to write more about kefir in the very near future. 

As always I try to share the information I have discovered and what I have found from experience to be helpful on my Self Care Wellness journey. I however encourage you to do your own research and to consult your doctor or nutritionist. 

My Self Care Wellness Activity: 
Do some of your own research on raspberries. The more you know the better able you are to implement meaningful and purposeful change in your life. 

Raspberry Seed Benefits

We are continuing again today with the raspberry and it's amazing healing benefits. Today we are looking at the seeds. 

The Seed - Red Raspberry Seed Oil is a fabulous addition to skin care products and contains wonderful anti-inflammatory properties. This oil soothes irritation and swelling from conditions effecting the skin.

One article I read called it natures sunscreen. Raspberry seed oil actually has one of the higher SPF's 28-50 It’s one of the few that protects against both UVA and UVB rays. It is rivaled only by carrot seed oil. Since your skin absorbs anything you put on it I try to only put things on my skin that I would be willing to eat.  I found this raspberry sunscreen recipe I would like to try eventually that I found at http://www.healthy-holistic-living.com/homemade-sunscreen.html#.

Homemade Sunscreen Ingredients:
1/2 cup of 100% pure aloe
20 drops carrot seed oil OR raspberry seed oil – (raspberry seed oil has a higher SPF)
5 tbsp coconut oil
3 capsules of Vitamin E oil or hemp seed oil (2 tbsp)
5 drops of Lavender oil
1 tablespoon of avocado oil which helps increase the sun protection factor (SPF).

As you can see the Raspberry is a wellness fruit super hero. I'm going to continue picking the berries from the bush next door. I have harvested some of the leaves and dried them in our food dehydrator. I'm not going to try to make my own raspberry seed oil but I will see if I can add it to my ever growing essential oil collection. I may try and make a raspberry vinegar and a raspberry tincture.

Raspberry Leaf Benefits

Continuing on with the benefits of the Raspberry today we will discuss the benefits of the leaf. 

 The Leaf - Just about everywhere I check talked about the amazing pregnancy benefits of raspberry tea. It has a number of other great uses. I plan on harvesting some of the leaves from ours and drying them so we have them to use this winter. "Even if you don’t want to get pregnant benefits it has been shown to reduce menstrual cramps and may help to regulate the flow of menstruation due to its effects on the uterus. Helps to detoxify excess hormones which is very helpful during times of hormonal shift such as menopause or in the second half of the menstrual cycle (the two weeks before starting your period, which is when most women experience PMS)." says Jessica Stamm, MS CCN

"The tannins in raspberry leaf give it astringent properties which make it soothing both internally and externally. A strong raspberry leaf tea or tincture will sooth sunburn, eczema, and rashes when used externally. Swishing with a tincture or infusion of Raspberry Leaf is great for the gums and can help alleviate the symptoms of gingivitis or gum disease." Says welnessmamma.com

According to Mountain Rose Herbs: "Raspberry leaves are among the most pleasant-tasting of all the herbal remedies, with a taste much like black tea, without the caffeine. Raspberries were said to have been discovered by the Olympian gods themselves while searching for berries on Mount Ida. Raspberries are indigenous to Asia Minor and North America, with the first real records of domestication coming from the writings of Palladius, a Roman agriculturist. By Medieval times it had a great many uses, including the juices which were used in paintings and illuminated manuscripts. King Edward the 1st (1272-1307) was said to be the first to call for mass cultivation of raspberries, whose popularity spread quickly throughout Europe. Teas of raspberry leaves were given to women of the Cherokee, Iroquois, and Mohawk nations in North America, and have earned approval of the authoritative British Herbal Compendium"

How To Make Your Own Raspberry Leaf Tea

Pick a good amount of nice looking leaves.  Rinse and dry them. I used paper towels for this step. You can dry them by laying them to dry out in the sun for a few days or putting them in your food dehydrator. I am choosing the food dehydrator because it is faster. Keep them as flat as possible in a single layer. Make sure they are really dry without any moisture left so they won't mold in storage. The taste is similar to black tea. I have also dried some berries and will mix them with my tea to give it a bit of a berry taste. Then you will get some of the berry benefits as well. It is very high in vitamin C and also said to help with things like leg cramps.

Raspberries - Benefits of the Fruit

By Margot Cioccio

We have a wonderful treasure next door. Its a great big red raspberry bush. We've been picking delicious berries for weeks now. It occurred to me to day that I should look into the healing benefits.
So it seems there is the fruit, the seed and the leaves that each have healing benefits. Rather than make this a long post I will break it into three. Today we will look a the  healing benefits of the fruit.

The fruit - is delicious and high in vitamins and nutrients. They help to reduce inflammation and joint pain. Anthocyanin's are the chemical that give the berries their red color. It seems they also have quite a few health benefits as well. They have another chemical called ellagitannins that also adds to their remarkable benefits.

"Anthocyanins are a type of flavonoid, a class of compounds with antioxidant effects. Found naturally in a number of foods, anthocyanins are the pigments that give berries, red onions, kidney beans, pomegranates, and grapes their rich coloring. In addition to acting as antioxidants and fighting free radicals, anthocyanins may offer anti-inflammatory, anti-viral, and anti-cancer benefits.

In herbal medicine, anthocyanin-rich substances have long been used to treat a number of conditions (including high blood pressure, colds, and urinary tract infections). Recent research suggests that anthocyanins may also help fend off major health problems, including heart disease and cancer." According to Cathy Wong, ND

Dr. Christophers Herbal Legacy says "Raspberry contains ellagitannins. One cup per day of raspberries, 40 mg of ellagitannins, has been shown to prevent the growth of abnormal cells. In lower doses they slow the growth of the cells, but in high doses, they instruct the cancer cells to kill themselves." 

A study published in the Journal of Agriculture and Food Chemistry found that the polyphenols in blueberries and strawberries lower inflammation due to oxidative stress and may help improve communication between brain cells, thus protecting against age-related cognitive decline.

Raspberries contain B-Vitamins, Vitamins C, E and A, as well as calcium, magnesium, potassium and phosphorus. So...eat your berries.

My Self Care Wellness Activity

• Enjoy a cup of raspberry tea with a cup of fresh berries.

• Think of things you are thankful for each letter in the word raspberry. I'll help you with the first letter to get you started.

R- (readers of this blog)
A-
S-
P-
B-
E-
R-
R-
Y-

Terific Turmeric

Kefir with Turmeric and Black Pepper

By Margot Cioccio

I've been using Turmeric for aches and pains for over a year now. I don't take any over the counter pain meds or any prescribed ones either. I have worked on finding healthy natural alternatives. I use essential oils for a lot of things and I will share about some of them in future posts.

Turmeric is a pretty powerful anti inflammatory. When you have curry its the curcumin in turmeric that gives it that bright golden orange yellow color. I mix a heaping teaspoon in kefir a wonderful probiotic drink thats kind of like yogurt but a little thinner.

When my family moved in September I talked all my family into giving it a try. They liked to call the mixed kefir and turmeric mustard juice. It does turn the kefir a very mustard like color.

You can also get turmeric in capsule form. My family all agreed that when you have sore and aching muscles you grab the turmeric from the spice cabinet and add some to kefir and in a very short time you feel much better. I happen to like the slightly bitter creamy taste and texture of kefir with turmeric. As I was studying to write this post I found the following quote in an article by Kris Gunners called 10 Proven Health Benefits of Turmeric. She says "Unfortunately, curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine… a natural substance that enhances the absorption of curcumin by 2000%"

So tonight I added about a half teaspoon of black pepper to the mix. It tastes about the same as before with a little added pepper heat. I also realized that my turmeric jar is just about empty. I buy mine in bulk at a local market.

Besides being a wonderful anti inflammatory it is also a powerful anti oxidant on its own but also boost the other anti oxidants present in the body. Anti oxidants neutralize free radicals that are responsible for aging and effecting numerous diseases.

It has been given to heart bypass patients and they have seen a remarkable reduction in the risk of having a heart attack. It also seems to help with memory and brain function. It seems to increase a growth hormone called BDNF that generally decreases as we age.

It is even thought to help decrease cell growth in cancer at least in lab animals. But who knows what we may learn as more studies are done.

It is helpful with depression, arthritis, alzheimer's, and slowing the effects of aging.

Amazing! All this benefit hidden away in your spice cabinet.

I guess the more I read about various drugs even over the counter ones it seems you solve one problem only to create others. I did check to see if there were side effect. It seems some people experience stomach upset. I never have but perhaps its because I combine mine with the super probiotics of kefir. You should stop using it a few weeks prior to surgery because it slows blood clotting.

I make my own kefir to put my turmeric and pepper in, but you can find unsweetened kefir it at places like Trader Joe's. I will probably do a post on how to make kefir at some point.

My Self Care Spa Wellness Activity:

Give turmeric a try.

Here's a recipe for Longevity Tea
"Dr. Andrew Weil notes that people in Okinawa, the Japanese island nation with the world's longest average life span, drink turmeric tea daily. To make your own, boil four cups of water, add one teaspoon of ground turmeric, allow to simmer for 10 minutes, strain, and add ginger and/or honey to taste." Read more: http://www.mnn.com/health/fitness-well-being/stories/22-surprising-uses-for-turmeric#ixzz37W81PVyp

I guess you can even use it to clean cuts and wounds because it is a a natural anti-septic and anti-bacterial. Some people use it as a natural foundation to get that healthy glow. Once again I have only scratched the surface on this subject but I encourage you to do more research on your own. I'd love for you to share your findings in the comments.

Go Barefoot - Earthing

By Margot Cioccio 

Photos by Margot Cioccio

I noticed on the list of stress relieving activities that I posted yesterday that it listed "Go Barefoot as a stress relieving activity.

As a child I loved to go barefoot but as I have gotten older I may walk barefoot indoors but rarely outdoors. So I thought I would give that a try and also look into why it is beneficial.

All those feet pictures are mine. I made a point to walk on as many natural surfaces as possible. I gotta say that grass is my favorite. We have a lot of pine trees and the needles are a wee bit prickly. I went to Manito Park and left my shoes in the car and walked for about 45 minutes. I was not able to go at my normal pace. I had to slow down a bit. I did notice that I noticed the varied textures like the wetness of the grass and how the mud path felt cool. I noticed the smell of the grass, the pines and the cedar chips as I walked through them. Upon arriving home my feet feel stimulated and alive. I probably won't go barefoot every day but it did have an energizing and connecting with the earth element to it. At one point I found myself praying for the earth. I was reminded of an old Joni Mitchell song that says "Don't it always seem to go that you don't know what you got till it's gone. They paved paradice and put up a parking lot." I realize that we have not cared for this lovely planet nearly as well as we should have. We have also become very insulated from the earth by our modern technology laden lifestyles.

So here's some of what I've found about the benefits of going barefoot which is apparently called earthing. I can't make excuses for this one. Its amazing to me how simple some changes are to make. It does not cost me anything to take my shoes off when I go to the park and to walk in the grass. I will often sit on a rock or on the ground rather than on a park bench and I suppose that would have similar benefits. Over the past year while I have been in Massage School I have worked to improve my over all strength and wellness. So most days I go out Nordic Walking with poles. The poles help work your upper body and core while you are walking but I'll share that in another post. I have found that I really enjoy walking and have much less lower back pain as a result. Plus my arms have toned up a bit and I no longer feel embarrassed to wear sleeveless tops.

"Walking barefoot, also known as "earthing," has gone from being a kooky counter-culture trend, to a scientifically-researched practice with a number of remarkable health advantages, such as increasing antioxidants, reducing inflammation, and improving sleep.

"Earthing means walking barefoot on soil, grass or sand (meaning: any natural surface). So we’ll have to get off the sidewalk. Early studies are showing that the health benefits come from the relationship between our bodies and the electrons in the earth. The planet has its own natural charge, and we seem to do better when we’re in direct contact with it. " DR. ISAAC ELIAZ

"So, what is Earthing? Earthing is as simple as walking on the beach, laying down on a rock or in other ways connecting directly to the earth's surface with your bare skin. The premise is that the earth's negative ions help balance the positive ions we build up every day through stress, inflammatory foods and exposure to electronic and cellular devices." Says Lisa Armstrong of Sheknows.com

“The most reasonable hypothesis to explain the beneficial effects of Earthing is that a earth connection enables both daily electrical rhythms and free electrons to flow from the earth to the body." Dr. James L. Oschman

"Why does the Earth’s electric field transfer so easily to the body?
A. The body is mostly water and minerals. It is a good conductor of electricity (electrons). The free electrons on the surface of the Earth are easily transferred to the human body as long as there is direct contact. Unfortunately, synthetically-soled shoes act as insulators so that even when we are outside we do not connect with the Earth’s electric field. When we are in homes and office buildings, we are also insulated and unable to receive the Earth’s balancing energies." 

According to www.earthing.com

"Earthing is a timeless practice, a modern discovery, and a growing movement. It is not a treatment… it’s a hugely rewarding return to a core aspect of Nature we have abandoned."

Gaétan Chevalier, Ph.D. Director, Earthing Institute

"Earthing studies and feedback indicate that inflammation and stress decrease substantially, and sometimes dramatically. Contact with the Earth appears to dynamically boost the body’s own self-repair and healing mechanisms. This suggests to us that inflamm-aging may be the result of long periods without contact with the electrons of the earth. Our simple solution for the disconnect is pretty obvious: just reconnect to the Earth. It is not a panacea, but it sure may be a difference in how long and well we live." Gaétan Chevalier, Ph.D., Director, Earthing Institute

Well I've been home for a couple of hours and my feet still feel tingly. I did have to wash the dirt and sap off my feet. The dirt came off pretty easily but the sap may require a soak in the tub. Oh well that just another great way to relieve stress.  The do say that some people experience flu like symptoms during the first week. So do stay hydrated.  I will probably add a bit of activated charcoal to my water tonight help flush out the toxins.  I'm not here to give you medical advice. You should always consult your physician. There is a lot of self care that we can do for ourselves and hopefully spend less time at the doctors office.

My Self Care Wellness Activity: 

Take your shoes off and go walk in the park or in your own yard. Get reconnected with the earth and see how it makes you feel. Go earthing. Go barefoot. If walking is a problem go sit in the yard with out your shoes. Skeptical? There is plenty of information to be found online. This post has just scratched the surface.

Help Support My Self Care Spa

I make a small royalty on these items but it does help support this blog. Today I have a button. I wanted a water bottle but they are out of stock. Oh well buttons are cool and quite affordable. 

I figure a button like this is a great conversation starter to help you share the benefits of earthing. 

Earthing, Go Barefoot Square Button by MargotsDesigns
Browse more Earthing Buttons at Zazzle

The effects of STRESS on the body

Written by Margot Cioccio

We all know that stress does bad things to us if it is not managed. Sometimes we don't realize that we are stressed. We might think we have it handled. Here are some of the signs and symptoms of stress on the body.  You may not even realize that stress is behind many of the common problems you may be facing.

• Headache
• Muscle tension or pain 
• Chest pain
• Memory Problems 
• Fatigue
• Change in sex drive
• Stomach upset
• Sleep problems  

I found this great graphic that goes in to a lot more detail. They call stress a proxy killer and say it is linked to 60 diseases. Yikes. 

My Self Care Wellness Activity: Check your stress level by taking this free online stress test from the Stress Management Society. http://www.stress.org.uk/stresstest.aspx
They suggest doing one of the following to help alleviate stress. Post in comments what you did.
I would add get a massage and you can probably think of other ideas as well.

• Watch a sunset
• Go to the beach
• Be positive
• Sing a song
• Pet a dog
• Tell a joke
• Listen to music
• Blow bubbles
• Take a nap
• Dance a jig
• Take a walk
• Write a letter
• Have a cup of tea
• Ask for help
• Smile
• Take a break
• Do it now!
• Stretch
• Keep a journal
• Hum a tune
• Practice patience
• Get up early
• Meditate
• Do Tai Chi
• Play a drum
• Prioritize
• Give a hug
• Throw a ball
• Play with a child
• See a movie
• Plant a flower
• Say "No"
• Set Limits
• Eat a snack
• Read a book
• Practice kindness
• Light a candle
• Laugh out loud
• Lie in the sun
• Walk in the rain
• Run in the park
• Talk to a friend
• Take a bubble bath
• Avoid negative people
• Take a deep breath
• Ask for what you need
• Go to bed on time
• Walk a labyrinth
• Give a compliment
• Clean a closet
• Go barefoot
• Give a blessing
• Watch a sunrise
• Say a prayer

What is Stress?

My posters in various sizes from Zazzle

Written by Margot Cioccio 

My goal is to keep these posts short and frequent. So, we don't have to learn everything about stress all in one day. Be sure to check out the My Self Care Wellness Activity at the very bottom of the page. My quotable photo is available as a poster or as a note card at the bottom of the post. You help support this site when you purchase these items.  I hope you enjoy this post and will share it with your friends. I also love comments so please add your thoughts. If your trying to sell something please don't bother I just delete that stuff. 

Here's a few things I discovered today that may help you better understand what is happening and how stress works. 

 Most of us have some knowledge of stress. We deal with it every day and we hear people tell us that we should do various things to lessen our stress load. Do you realize that stress is called the #1 Proxy Killer. What is a proxy killer?  Its the mafia boss who sends out others to do the dirty work. So you might think of stress as the god Father pulling the strings and letting other disease bad guys take the blame.  


According to to Stress Management society "Stress is caused by two things. Primarily it is down to whether you think situations around you are worthy of anxiety. And then it's down to how your body reacts to your thought processes. This instinctive stress response to unexpected events is known as 'fight or flight'."

So back in the hunting and gathering days we were worried about animals or other tribes attacking us so fight of flight is hardwired into us. If you were big and strong you would fight if you were weak you would run way and hide. Ideally you get done with the stress and you relax. In our modern world stress is continual. Not just one bear attacking but the continual load of mindless zombies of stuff that needs our attention. I think the movies of our time are an expression of our great fears. Presently its mindless zombies because we feel trapped in a crazy world of unending stressors.  In the quote above it is interesting that what we think about a situation tells our body how to react to what we think. 

According to the Mayo Clinic "In looking at the causes of stress, remember that your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off."

In this video Dr. Amit Sood, Mayo Clinic stress management and resiliency expert talks about how the stresses in modern life causes our minds to wander. It becomes a viscous cycle if we don't learn ways to break the cycle and better manage our stress. Its no wonder we can't focus. 

Here's the link just in case the embed code fails or does not show up on your device. http://youtu.be/JzZXhVzpaxg

My Self Care Spa Wellness Activity:

So my wellness tip for today is to encourage you to make a list of all those things you need to do and start crossing them off.  Keep the list with you and when your brain thinks of something add it to the list and release your mind from having to keep track of that item. You can clear some of that mind wandering by not having your brain keeping track of it all. Write it down and then pick the most important thing that can be done today and do it. Then pick 3-5 easy things to get out of the way. Celebrate the victory of having accomplished those task and reward yourself. I invite you to share what you accomplished even if it is simply starting your list. 

I found a great poster by Karen horneffer-Ginter called 50 Ways to take a Break. Here's the link to it. http://www.fullcupthirstyspirit.com/product.php?id=POSTER50WAYS
It would be handy to have on the wall for when you need a little down time or as a way to reward yourself for eliminating some of your stress zombies.

I don't make much of a royalty on these items but every little bit helps support this site. Thanks for keeping them in mind for your decorating and gift giving needs. ~ Margot

Take one step at a time. by MargotsDesigns

See another museum poster on zazzle.com

One Step at a time note card by MargotsDesigns
Check out One step at a time Cards online at zazzle

Humble Beginnings

Margot in her glass studio

This blog like a virtual spa where you can pick and choose ideas to try for yourself. I thought I would start sharing some self care ideas and activities that I have found helpful in the pursuit of greater wellness.   I invite you to encourage me and other readers with your comments.

I am a wife, mom, caregiver, guitar teacher, artist and presently in massage therapy school. I wanted a way to begin to build a following of people interested in self care and wellness.

I hope you will visit often and pin things and share this site with your friends.  Find and "Like Us" on Face book at
http://www.facebook.com/MySelfCareSpa