Do you start feeling frustrated and deprived when you’re trying to eat “cleaner”? This approach will help you eliminate those feelings, enjoy the process and keep you on track…easily! Check it out!
…and share the secrets with a friend.
18 Surprising Ways Journaling Makes You Healthier and Happier
Journaling. I really had no idea the role it can play in making us healthier and happier. Writing can be really powerful for healing, growth, and transformation!
I’m not a natural journaler, and I marvel at friends who have notebooks filled with thoughts, insights and even prayers. I’ve been through seasons where I’ve tried. Quite frankly, I’m really too impatient to spend time long-handing out my thoughts and often I really don’t care to see some of them in writing. But lately, I’ve been challenging myself to rethink my view of journaling and adapt it to a style that fits me. Here’s a few things I’m noticing about the benefits of writing:
1- Frees up mind space – Instead of spending more mental energy remembering my grocery or to do list (or even significant dreams I’ve had), once it’s written down, I can be free to creatively think, reflect on, or problem solve…even just let my thoughts be still. That’s a stress reducer!
2- Improves productivity – As I write down specific goals for the day (week or month), I’m realizing how much more I can accomplish. It gives me an outline and solidifies a specific plan, which helps guide and direct my days. Though it’s the same things turning in my mind, there is something to putting it down and seeing it written out on paper that helps with focus, not to mention determination and motivation!
3- Identifies patterns – Yeah! Those thoughts I didn’t care to see in writing? Nailed it. Those are the thoughts that needed to change. The ones I need to catch quickly, so that I can refocus and redirect my thoughts back to what is true and authentic, lovely, peaceful, pure, kind, gracious, and excellent.
4- Processes and records life – This has become very real, as I’m putting the final edits on my first book. While I’ve written in more detail about my own health journey, it’s brought the realization of how far I have come, how much I’ve learned, and how my life has been transformed. Writing about some really difficult seasons of my life has been very therapeutic. I’ve been able to not only record the story of the healing process, but also the lessons learned to help others. Putting all the pieces together has helped bring closer to this chapter of my life. The ending helps reframe and bring a new gratitude to painful situations. At the same time, it shines a new light of satisfaction and reward on perseverance …and the excitement of new beginnings.
Documented benefits for a healthier body and happier mind
Research also shows journaling helps you:
5- Sleep deeper and better
6- Heal faster (even wound healing!)
7- Slow your thoughts and bring clarity
8- Organize ideas, thoughts, and beliefs
9- Build self-awareness
…and this is just a short list! Be looking next week for more journaling benefits and 5 tips for Writing for a Healthier and Happier Life —secrets I’ve discovered to help convert non-journalers!
“News” and Gifts for a Sweet December
How is it possibly almost mid-December…already?! We’ve quickly shifted our thinking from “Thanksgiving” and counting our blessings to full-on holiday mode. This year, I’m focusing on continuing the gratitude and starting early with reviewing my year – what worked, what didn’t…and what and where do I want to redirect and focus for 2019.
As this update is long overdue, I wanted to take time to reconnect with you and share where Innocent Indulgence has been and give you a sneak peek at what’s next. But more than that, in the “news” I want to share some of my year’s “life gems,” the amazing gifts I have experienced this year. As I share these “gifts,” I hope you too can take these ideas and be encouraged and motivated to enjoy them for yourself as we finish out 2018. Make this holiday season extra special and memorable and get ready for 2019—so it can be your best year yet!
1- Diversifying, Expanding and Refocusing
Though there is comfort in routine, I do much better with opportunities that allow creativity and diversity. Over the last several months I’ve added some incredible opportunities and experiences to share my passion for health and bring healing through nutrition. With them came a renewed interest and focus on education…and expanding into creative ways to guide people into experiencing better health, whether it be recovery, healing or prevention. 2018 included the following new adventures:
- Addiction recovery nutrition classes – though my life (and my family’s) has been touched by others’ addictions for many years, I had never actually considered the impact and importance of nutrition on recovery. The last 15 months allowed me to develop a repeating 10-week, hands-on nutrition program and work with some incredible people to bring hope, help, relief, recovery…and better health to those struggling with addictions! This is an area I never would have considered, but I thoroughly enjoyed this unique niche with the opportunity to use food as therapy and a creative healing modality. I look forward to sharing more to help individuals and families with this topic in the near future.
- Clinical nutrition with an internal medicine practice – Working with a medical team that emphasizes nutrition as an essential piece to health and well-being has been extremely rewarding. Seeing so many patients finally getting real results for long-time health challenges thrills my heart. Digestive concerns, moods (depression and anxiety), energy levels, high blood sugars/diabetes, high cholesterol, skin conditions, inflammation, aches and pains, allergies, and weight issues are improving significantly and, in many cases, even being resolved…through simple lifestyle changes. I get so excited each time I see such big results, usually quickly, coming from simple changes.
Note: Looking for an MD in the East Valley? Check out Maready Medical. You won’t just be a number. Their medical team will not only take time with you and listen to your concerns, but also work with you to help get them resolved. The whole office is incredibly compassionate, kind and caring. I highly recommend them…and they work with most every insurance company.
Want insurance coverage for nutrition guidance? The office offers appointments with me to their established patients.
The Gift of “New and Fresh”: Sometimes you need to break routine and step into something new. It’s different. It’s uncomfortable (usually). It’s unknown. But, you just might end up with something new you absolutely love. Also, if we’re not careful, the routine can become monotonous and lull us to sleep, so that we miss the opportunities and possibilities in front of us. Sometimes just a slight change can be as simple as driving a different route or switching around your schedule to give you fresh eyes and a renewed perspective to look at and love life in a whole new light. What’s more?! Life’s too short to spend in a job that doesn’t fit you. Finding your passions and strengths and directing your efforts and attention in that area is worth the effort and is so much more fulfilling. (Think, “they actually pay me to do this!”)
How can you break your routine to find a renewed perspective today?
2- Building memories and relationships (family time)
I’ve loved spending some extra quality time with my incredible family! We had the privilege of a wonderful weekend reunion with one side of the family in beautiful Northern Arizona and then welcoming a new family member on the other side in a lovely Colorado June Wedding. This summer brought some sweet memories and times of seeing many dear ones that I haven’t seen in years.
Besides special occasions and travel, nothing brings everyone closer than a DIY House Remodeling Project. Ha! We’re talking Entirely. Stripped. Down. It tests your patience, stretches your endurance, makes hilarious moments…and finally, brings beautiful results! After a very long time, things are coming into order and looking amazing. It’s been a most rewarding project, and I’ve learned SO much about life through this process (more on this to come), and I’ve discovered some new hobbies and interests I’ll get to enjoy for a lifetime. I might even consider flipping houses in the future?? 😊
The Gift of Family: Enjoy the time you have with family. Make memories. Plan special moments. Laugh together. Play. Do life’s “dailies” and even special projects together. Switch up the routine to make opportunities and invest in spending time. It’s worth it and the memories and life-enrichment are priceless. And yes, families aren’t perfect and for many, “family” can be quite a painful subject. But let me encourage you, make the investment in having the difficult conversations to overcome obstacles (It just might turn out better than you think!) And, when family is far away (in location or heart connection), invest in those dear ones around you who have become your “family.” Family can be defined in more ways than just by blood. Connections and relationships help us thrive…physically, emotionally and spiritually.
How can you make a special memory today, by taking time to focus on your significant relationships?
3- Resting and Relaxing, intentionally!
I’ve been known to speed and press through life. I love being active and productive. If I see a vision for the future, I’m ready to experience it…now. Before, I would usually make that happen at any cost. But, this summer, I consciously chose to slow down, take a slower pace, rest, relax, finish some personal projects (including remodeling) and also be refreshed, especially after taking on an emotionally and spiritually challenging job. I’m hooked. It’s been amazing to live and appreciate the benefits of rest, enjoy the moment … and also to get reorganized and dream on the new ideas that are just ahead. I’m just returning from my first trip to Hawaii. What an amazing time of refreshing…and experiencing such beauty. Beauty heals. More on that soon too.
I’m becoming more and more convinced our fast-paced lives and cultural pressures and “norms” are becoming major hinderances to our health and keeping us from really enjoying life. Again, more on this topic coming soon.
The Gift of Refreshing: Rest. Relax. Recharge. Be restored. It’s essential for not only enjoying everyday life but also for experiencing health. For some of us (Type A’s) this can require real effort, learning to say “No” to actually make this happen and ending the “people pleasing” cycles. It lets us become who we really are, letting go of the things that are no longer serving us, and being OK with just being still, being quiet, and “un-productive.” It’s a mindset shift to be ok with knowing physically, our bodies needs rest; emotionally, we must recharge, and that we can be sharper and more productive after we’ve had extended rest periods; and spiritually, we can be much more receptive when we clear out the “clutter” in our hearts. Then, we can be refreshed as our beliefs and priorities align and come into order.
In what area(s) do you need to pull back and get refreshed – physically, emotionally, spiritually? What one thing will you do today to get that rest? How about during this holiday season?
As the holidays are quickly approaching, it isn’t too late to make this your most memorable season. Take these gifts and “unwrap” them…then share them with those around you:
- Start planning now how you can make special moments with those you love.
- Make a special effort to let those dear ones know just how special they are and how much you appreciate them.
- Decide now that this will be a refreshing holiday season.
- Choose to cut out those activities that aren’t essential that simply zap your time and energy.
- Determine what’s really most important to you, so this season may be one of reflection, rest and refreshment.
Finally, I challenge you…where can you break routine and get some fresh perspective to more fully enjoy your amazing life? How can you finish 2018 strong, making the most of your time, yet so you’ll be ready for your best 2019 ahead?!
Need some fresh, innocent and delicious Christmas brunch ideas? Here are two of my favorites:
Reset for Radiant Living – free class
Stressed? Exhausted? Sick? Want to hit “Reset”?
Join me at this free class to look at a different perspective on re-nourishing your body and mind for a healthier year ahead. We’ll examine the causes of stress, explore the (often surprising) effects of stress on our physical bodies and health, and discover some simple ways you can get refreshed and best be nourished for energy, healing and balance for 2018.
Refresh – Rejuvenate – Revive
Natural Grocers – Saturday, February 10 at 1pm-2
New Year – New You
1625 E Williams Field Rd
Gilbert, AZ 85295
Writing for a Healthier and Happier Life
4-weeks in to my journaling challenge, it’s getting easier. Sometimes I’m amazed that I’m writing more, actually beginning to enjoy it, and surprised by the new thoughts that are coming as I write. Beyond the few perks, I’ve already mentioned in part 1, here are more of my discoveries about writing for a healthier and happier life:
10- Increases clarity – Just seeing thoughts, to-do’s, goals, and dreams in writing puts things in perspective. It helps organize thoughts, steps in a process or what to do next on the path towards a goal.
11- Solidifies vision – This really helps with long-term goals, whether it’s personal, relational, business or health goals. When you’re in the middle of a long journey, re-reading the original vision refreshes and renews the passion and dreams that can get weary or rusty in the process. More specifically, it helps us tune in and stay focused. Often our vision is too vague, but the more detailed and clear we can get, the more we can see it. This will help bring that dream to life, making it real and keeping us motivated, especially when things aren’t easy.
12- Improves learning and memory – Again, I’m seeing when I slow down to capture my thoughts, it helps me remember and solidify new information and concepts. I always think, “I can remember this.” But, that’s really not the case and i quickly forget. But more than that, writing the thoughts down makes them much easier to review…and continue pondering for deeper meaning.
13- Sets us up for a new stream of considerations – I’m noticing journaling slows my thoughts and allows me to tune in to and reflect on a fresh flow. It helps me tap into a new stream of ideas, inspirations and concepts that had I not slowed for, I would have missed entirely. I’ve especially been able to capture more insights from dreams as I write and see the happenings of the dream in word form. Really fascinating!
More Research to Encourage Writing for Health
14- Expresses and releases toxic, painful emotions
15- Helps shift mental focus and perceptions
16- Reduces anxiety and depression
17- Improves symptoms of IBS, asthma, rheumatoid arthritis, and state of mind in those dealing with Parkinson’s and cancer
18- Aids recovery from childhood sexual abuse, postpartum depression and post-traumatic stress disorder
I invite you, my other non-journaling friends, to join me on this challenge. These ideas have really helped me get going:
- Use a journal or notebook that fits you–colorful to make you smile, classy to capture your life, small so you can keep it handy, etc.
- Find pen(s) you love–color keeps me more engaged and makes me happy
- Jot down some bullet points
- Things you’re thankful for
- Meaningful (or rough) moments during the day
- Feelings
- Goals
- Dreams
- Prayers
- Inspirational thoughts
- Insights
- and so much more…
- Don’t get overwhelmed by pressures of traditional journaling to write full, complete, punctuated sentences. Just start getting your thoughts out there. You might just be surprised that sometimes full sentences just start coming…rather easily.
- Any form of documenting and written expression helps! I love my Notes app on my phone, but I’m discovering “they” are right. Writing by hand is especially helpful for learning, as it sends signals between the hands and brain to build motor memory. Don’t worry, I’m not giving up my app just yet! So, if it helps you get started, go for it!
Are you an expert journaler? I’d love to hear your stories!
…and please do share the helpful, healthful tips with friends and family.
Uniqueness on Display
Each unique one
in its place
creates
a magnificent display
Over the last couple of months, this quote has popped up numerous times: “Be Your Own Kind of Beautiful.” I’ve been pondering the words and observing the miraculous harmony that develops when each unique piece, fully lives out its perfect individuality, and then comes together to complement the whole.Though simply stunning on its own, each part fits so perfectly with another that together, the overall impact multiplies: Bouquets. Gardens. Music…notes, instruments and voices. Parts of the body. Teams… the list goes on.
Simply brilliant.
Today’s challenge: take a moment today and notice the many examples around you…be your own dazzling beauty and share it with others around you!
I Can See Clearly Now the Rain is Gone
I can see clearly now, the rain is gone
I can see all obstacles in my way
Gone are the dark clouds that had me blind
It’s gonna be a bright, bright
Sun-Shiny day
I think I can make it now, the pain is gone
All of the bad feelings have disappeared
Here is the rainbow I’ve been prayin’ for
It’s gonna be a bright, bright
Sun-Shiny day
Look all around, there’s nothin’ but blue skies
Look straight ahead, nothin’ but blue skies
I can see clearly now, the rain is gone
I can see all obstacles in my way
Gone are the dark clouds that had me blind
It’s gonna be a bright, bright
Sun-Shiny day
Written by Kenneth Gamble, Leon Huff • Copyright © EMI Music Publishing, Sony/ATV Music Publishing LLC, Warner/Chappell Music, Inc
Do you see the beauty?
The spring elegance of March continues to leave me in awe! The blossom-fragrant air, the gentle, refreshing breezes, the seemingly happier song birds and all of the beautifully-colored flowers…everywhere!
Nutrition: the act or process of nourishing or of being nourished.
As National Nutrition Month continues, I want to celebrate a different aspect of nutrition, adding a little soul-food to nourish and inspire the mind and heart. Just as our food choices and caring for our physical bodies is vital, so we must also tend to our hearts and minds…sometimes even more so, as this is the core of who we are and an essential component of our well-being. So, enjoy and be refreshed ….
Yesterday I took a much-needed walk to unwind and clear my thoughts. I was thoroughly enjoying the orange blossoms, the very green grass and my other favorite “pom-pom” tree with its round, yellow, fluff-ball flowers and heavenly fragrance. I couldn’t help but notice all of the bright pops of color all around me. A newly budding magenta and yellow lantana really caught my attention. It literally looked like confetti popping and exploding its colorful cheeriness everywhere. Around the next corner, the bougainvillea practically glowed with color as they were blanketed in flowers. The sun highlighted the delicate salmon-colored petals of one as it sat just in front of its dark, burgundy-flowered cousin. The color contrast was simply breathtaking. I couldn’t help but think, “It’s time for your life to pop with color!” Yes! It’s your time too. It’s time for the dismal, dry desert places of our lives to come to life with hope and newness, leaving the last season behind.
Pondering the beauty and meaning of that phrase not only brings much hope and refreshment, but also a powerful lesson: “Eyes that focus on what is beautiful bring joy to the heart.”
Wow. Think on that for a minute: Eyes that focus on what is beautiful bring joy to the heart.
How often do I either get in such a rush that I forget to look for and stop to enjoy the beauty all around me? OR even worse, how often do I choose to focus on what’s wrong, not-going-as-I-would-like, negative, “dark” and lifeless?! Can you relate?! And what’s the result of that focus? You got it. It brings on more negativity, darkness, lack of interest, heaviness, irritability, fatigue, jealousy and frustration, just to name a few. It tends to shut us down and can easily lead to darker, unhappy places.
But what happens when we choose instead to look for beauty—and to look for the good?? It brings joy. It cheers us up. It brings hope. It brings enjoyment. It brings peace. It settles the heart and makes it thankful. It redirects our thoughts and even perpetuates more goodness and joy, as we have shifted our focus. It opens us up to creativity, sharing, giving and looking for more good.
Will you join me? Let’s use the fresh loveliness of this season to speak to and cheer our hearts. Let the brand new life springing up around you be a reminder that seasons of life change. Be looking for the bright colors to spring up into the barren places of your life. It’s time to see and experience the vibrancy. Finally, choose with me to focus and look for the beauty and good in these days where chaos and pressure is often all around us. I know we’ll be happier and more grateful that we did…and even our bodies will enjoy the calming, healing effects.
Oatmeal Raisin Spice Cookies
Comfort cookies…even without the chocolate. Delicious for all ages! Gluten, dairy, egg and refined sugar free!
Oatmeal Raisin Spice Cookies
2/3 cup rolled oats
1/4 cup golden flax seed
1/4 cup coconut flour
1/4 cup brown coconut sugar
3/4 tsp cinnamon
1/8+ tsp cloves
1/4 tsp sea salt
1/2 tsp baking soda
1/2 tsp xanthan gum*
1/3 cup raisins
1/4 cup almond milk (vanilla, unsweetened)
1/4 cup raw honey
2 Tbsp coconut oil
1 tsp vanilla
Preheat oven to 375°. Combine all dry ingredients in small mixing bowl. Add almond milk, honey, oil and vanilla. Stir until mixed.
Drop by spoonful on stainless steel cookie sheet, flattening and shaping slightly.
Bake 7 minutes, then let set about 10 minutes.
Store in air-tight container.
*keeps cookies from being crumbly
Makes 14 cookies.
What do You SEE?
Checking in…how are you doing with your 2017 health goals? As we’re moving into the end of January, we’re hitting the point where resolution excitement begins to dwindle, motivation starts to wane, monotony (or boredom) starts to set in and the focus and clarity even start to fade.
Numbers motivate. At least for a short time. But let’s be real. Sometimes they’re just too hard to look at. Sometimes it feels waaaaay easier to be an ostrich with its head buried in the sand than to face the truth and reality (and sometimes the ugliness) of what’s really happening.
Numbers like these…
- In 2012, approximately 50% of all adults (117 million), have one or more chronic health conditions; 25% of adults have two or more. –Prevention of Chronic Disease 2014
- About 47% of adults have at least one major risk factor for heart disease or stroke: uncontrolled high blood pressure, uncontrolled high LDL cholesterol National Center for Health Statistics 2012
- Less than 18% of adults consumed the recommended amount of fruit and <14% consumed the recommended amount of vegetables
- Reversed, that means 82% do NOT eat recommended fruit servings
- 85% do NOT eat recommended vegetable servings —2015 Behavioral Risk Factor Surveillance System Report, Center for Disease Control
- Chronic diseases and conditions—such as heart disease, stroke, cancer, diabetes, obesity, and arthritis—are among the most common, costly and preventable of all health problems.” –National Center for Health Statistics, CDC, 2012
- The numbers you see on the scale or on your lab results.
But there’s a MUCH better long-term motivator…and one we just can’t live without:
VISION.
Yes. It’s THAT important. You see, without a vision (or a dream or goal) discipline and motivation will be non-existent. Literally, without a vision, people tend to have no guidelines and even run in circles and direction-less, since they don’t know where or what they are really running towards.
Take just a few minutes and get a really clear vision of what “good health” will look like for you.
- What is it you want?
- What exactly will this look like?
- What (different) clothing/styles will you be able to wear?
- What kind of energy will you have?
- What will your labs look like?
- What symptoms will you be without?
- What are some specifics you would like… in your muscle tone? endurance levels?
With each season of life, the vision may change and need to be updated. But, without knowing what exactly it is that you are working to achieve, there will be no guide to motivate you to make the better choices and keep you encouraged at your progress along the way. Most importantly, you want to be able to celebrate your success. And then even move on to a new vision (and goals).
So, get specific. What do your health goals and health vision look like for 2017?! Don’t forget to write them out. There’s something special that happens as you clarify and set your vision on paper (or on a screen) in words!!!
(And YES…this works for more than health goals!) 🙂