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18 Jan

Defining Self Care

“Self-care” has become somewhat of a buzz word lately. So many people are talking about it, especially online. In most of the discussions, self-care is used to describe taking a bath, getting a massage, having some aromatherapy, and the like. It kind of comes off as prioritizing yourself, maybe to the point of being selfish. But let’s really unpack this, and understand what self-care really means.

 

This is my definition of self-care: Being responsible for your own happiness and well-being. We can’t “get” happiness from any outside source. That means we can’t buy it, and we can’t rely on anyone else to provide it for us, or give it to us. So, if we’re not happy or well, we can’t blame anyone or anything – the buck, so to speak, stops with ourselves. When we can understand that, then we can make more informed choices about what we do, and how we do it.

 

For example, let’s look at the three pillars of health in Ayurveda, and how this relates to self-care.

 

1) Food: Food is anything we “eat” through any of the senses. What do you put in your mouth, what do you smell, what do you touch, what do you watch, what are you listening to? If you’re stressed out, yet continue to watch violent television shows, or listen to argumentative talk shows on the car radio, you need to make different choices. If your digestion is poor, and you’re eating junk food late at night, you need to be doing something different. This is self-care – knowing how to take care of yourself body, mind, and spirit… and actually doing it. No one else can do it for you. You absolutely have control here – so we have to look at our habits, and stop being on auto-pilot.

 

2) Sleep: You’ve heard me talk about sleep for years as the spokesperson for the Better Sleep Council. What could be easier than going to bed at a reasonable time? And yet, we don’t do it! We have every excuse to stay up later than we should. We’re on our screens way too late, we don’t invest in our sleep by making sure we have a new mattress and pillow. It’s like we see sleep as a chore, something more to fit into our busy day. Like a little kid, we don’t want to go to bed because we’re afraid we’ll be missing something! It’s time to change that mind-set and understand how important sleep is in every area of our lives. Self-care means being disciplined about your sleep schedule, and sleep hygiene so that sleep can actually work for you!

 

3) Activity: Activity is everything we do in our lives – work, exercise, relationships, our daily routine and habits. It’s not just what you’re doing, but also what you’re thinking about. Where is your attention focused? Self-care is also knowing our limits. Are you taking on too much? Are you being too active, is life too hectic? Or are you not active enough, is life too slow? There’s a beautiful “Goldilocks” amount of activity that’s unique to each of us, and “just right” for each one of us. Find yours and take care of yourself in this way. You might have to say no when you feel obligated or pressed to say yes, or say yes when you’re a bit uncomfortable jumping into something new. Tune into your intuition and do what is best for you.

 

Take good care!

Lots of love,

Lissa

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14 Jan

The Days of Our Lives

The great playwright William Shakespeare is often quoted as having said: “All the world’s a stage, and all the men and women merely players.”  Do you ever feel like life is just one big drama?  We all have our parts to play, and our lines to say, and our days continue like a series of scripted scenes.  Yet who is writing this script?  Are we automatically reacting to the cues we are given, or are we indeed creating our lives, and our relationships, as we go along?

 

Ayurveda is the Science of Life.  From this centuries old philosophy we can learn everything we need to know to help our relationships grow and flourish.  Life is all about relationships.  Because we are in this world, we have a relationship with everyone and everything else in this world.  Our most important relationship is with ourselves.  When we know who we are, when we understand our place in the world, then we see how we fit in, and how everyone else fits in as well.  This wisdom shows us our interconnectedness, and how we really are here to help each other in so many ways.

 

The ayurvedic concept of doshas, or mind/body types, gives us insight into our inherent nature.  Our dosha is like a fingerprint, individual to each one of us.  And yet, one of the doshas is typically dominant in our personality and physiology.  When we know our dosha, we are given some direction as to how to bring out our strengths and overcome our challenges.

 

Vata dosha is made up of air and space.  People who are dominant in Vata generally appear to be long and lean.  The skin in thin and dry, and you can often see the veins through the skin.  The Vata person tends to have cold hands and feet.  Vatas are quick thinkers; they are creative, flexible and spontaneous.  They have sparkling personalities and enjoy trying new things.  However, when they are out of balance, when too much Vata is present, then they become anxious.  People might see them as “flaky” or “air headed” because they have a hard time remembering things.  Vatas can be disorganized and easily distracted.  In nature, you can see Vata in a hummingbird, flitting quickly from one thing to the next.  The hummingbird exerts a lot of energy and gets worn out quickly.

 

Vata types often have a difficult time traveling.  Because there is so much movement, there becomes an excess of air and space, so Vata gets out of balance easily.  This shows up as anxiety, nervousness, and even nausea.  They might have a hard time getting to sleep, and become constipated.  The best thing that Vatas can do to stay in balance is Abhyanga, a warm oil self-massage.  Warm and oily is the opposite of cold and dry, so this is the perfect remedy.  Abhyanga can be done in the morning, before a shower, or at nighttime, before bed.  It’s also a good idea for Vatas to sip warm water with lemon throughout the day. Vatas need to eat warm, cooked foods, especially while traveling, because their digestion is sensitive.

 

Pitta dosha is made up of fire and water.  Pitta dominant people have an average build, and are more athletic.  Because fire is present, Pitta runs hot.  Pittas have warm hands, and often have some reddish qualities to their skin or hair.  They can have freckles, or can have grey hair or go bald at an early age.  Pittas are highly intelligent.  They make good business people because they are discerning and they have strong leadership skills.  However, when too much Pitta is present, they come off as critical and bossy, and an excess of fire brings out anger and impatience.  In nature, Pitta is represented in an eagle.  The eagle soars, thinks, and plans.  When it sees what it wants, it goes after it without hesitation, with determination and precision.

 

The hot months of summer are known as Pitta season.  Because of the heat, Pitta is more likely to get out of balance.  This can show up as anger, judgment, or irritability.  We want to cool down the fire without extinguishing it.  Cooling foods like cucumber and mint are very good during this time of year.  It is also important to protect the skin from the sun, and to shade the eyes, as Pitta eyes are very sensitive to light.

 

Kapha dosha is made up of earth and water.  Those with a dominance of kapha are bigger boned, and a bit heavier than average.  The skin is clear and moist, and the hair is thick and lustrous.  Kaphas also tend to have big eyes and full lips.  They are beautiful!  Kaphas are loving and loyal.  They make wonderful teachers, doctors, and parents.  Kaphas have an easy-going nature and are very patient.  When Kapha is out of balance they can lack motivation.  They can seem lazy, stubborn, and possessive.  In nature, we can see Kapha in a swan, gracefully taking its time gliding across the water.  The swan is relaxed and comfortable in its surroundings.

 

A Kapha imbalance can show up as weight gain, depression, or as allergies.  To keep Kapha in check, exercise is vital.  Kaphas need to exercise daily, to the point of sweating.  They also need to be around people – socialization helps them to be happy, they are energized and stimulated when surrounded by good friends and engaged in lively conversation.  When Kaphas feel the urge to sit on the couch and eat, they should really call up a friend and go for a walk.

 

We would never expect a hummingbird to behave like an eagle.  And yet, with our loved ones, we often find ourselves asking another person to change – to do something that is contrary to his or her nature.  Expecting a swan to suddenly get up and flit around the flowers is absurd – just as it is to want a Kapha person to get skinny and multi-task a dozen projects.

 

It takes all of the doshas to make the world function.  We each have qualities that enhance our life here on earth.  For example, in a business setting, it’s good to include each of the doshas on a team.  The Vatas will brainstorm and come up with the big ideas.  The Pittas will come up with a plan to manage the team so that the ideas can become a reality.  And the Kaphas will shore up morale, and make sure that the project is seen through to its fruition.  We can work with our strengths to create an environment that serves everyone and achieves the best possible outcomes for the company.

 

First, Ayurveda teaches us how to be the best that we can be by staying in balance.  When we are in balance we think clearly and make the best decisions for ourselves.  We are better in our relationships because we are confident in knowing who we are.  In our personal relationships, Ayurveda can teach us to love and accept people as they are.  We can strive to help them stay in balance, and to be their healthiest and happiest.

 

There is a natural order, and balance to the Universe.  That is often why we choose the partners we choose.  We help to balance each other out.  A Pitta person can help a Vata person to be organized.  A Vata person can help a Kapha person to lighten up and have more fun, just by being around.  A Kapha person can help a Pitta person to remember what is most important in life.  When we learn to love and accept our partners for who they are, to recognize their nature, then our relationships will thrive.  Ayurveda shows us the beauty and benefits that happen naturally when we release any unrealistic expectations and learn to love “as is” with an open heart.

 

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20 Nov

Paradigm Shift

Over the past two decades, there has been a quiet revolution in the fields of psychology and neuroscience challenging two fundamental assumptions. The first is that humans are hardwired to experience emotions and that emotions happen automatically. Unless you’re a saint, if you’ve been honked at by a rude driver, you will have seen this firsthand. You will have experienced reacting in a way that feels completely automatic (and likely regrettable). This is certainly what seems to be happening. The proximity between stimulus (the honk) and reaction (anger) is so close that your perception was that you had no choice but to react in a certain way. To make sense of this experience, you likely have attributed this phenomenon to the myth that humans are emotion- ally hardwired.

This is understandable. Early humans who were able to band together effectively increased their likelihood of survival. Evolution favored traits that let people be accepted by and remain part of the clan. In essence, get- ting excluded from the tribe was an almost certain death sentence. As a result, your brain has evolved to recognize threats to your social status and to respond in ways that protect you from risk to your psychological safety. In fact, brain scans show that when you feel excluded or rejected, the part of your brain associated with physical pain—the anterior cingulate cortex—lights up. Hence, as we saw in chapter one, when someone looks at you a certain way or makes a disparaging remark, your amygdala is triggered and institutes a fight/flight/freeze response, releasing the hormone epinephrine and instigating a series of physiological responses. This reaction, known as the amygdala hijack, in turn impairs your most sophisticated mental capabilities—your ability to think rationally, to be creative, to problem solve, to exercise self-control. What started out as an essential survival adaptation—to keep you safe from physical harm or to keep you included in the tribe—has become a major limitation to effectiveness in modern-day life.

So while there may be something to the notion of hardwiring, the truth is far more nuanced and interesting. Your brain is a prediction machine, continuously comparing new stimuli to past experience and making guesses about what action your body should take based

on those comparisons. Beginning in early infancy, your brain begins to construct rules or beliefs for each cate- gory of experience, and they get embedded in your pro- gram. Over time, these rules solidify, and you think it is just the way things are—the way you are wired. Driver honking at you equals someone treating you unfairly, which means you must be angry.

One of the leading researchers in this area, Lisa Feldman Barrett, has arrived at a profound and revolutionary conclusion challenging the myth that humans are hard- wired:

Our emotions aren’t built-in, waiting to be revealed. They are made. By us. We don’t recognize emotions or identify emotions: we construct our own emotional experiences, and our perceptions of others’ emotions, on the spot, as needed, through a complex interplay of systems. Human beings are not at the mercy of mythical emotion circuits buried deep within animalistic parts of our highly evolved brain: we are architects of our own experience.8

The second fundamental assumption being challenged is the view that what you perceive through your senses—primarily sight and sound—dictates the way you feel. In reality, it is mostly the other way around. We touched on this notion in chapter one with the introduction of polyvagal theory—the idea that your central nervous system is constantly scanning your internal state to detect physiological markers that suggest potential threats to your social safety. You continuously experience countless sensations in your body—the result of your glucose levels, breathing rate, lack of sleep, etc. Your brain’s process of registering and integrating changes in

these sensations is known as interoception. Interoception influences what external sensory input you pay attention to. If sleep-deprived and hungry, you will experience the same situation completely differently than you would if well-rested and fed. Again, Barrett does a wonderful job of summarizing this for us:

You construct the environment in which you live. You might think about your environment as existing in the outside world, separate from yourself, but that’s a myth. You (and other creatures) do not simply find yourself in an environment and either adapt or die. You construct your environment—your reality—by virtue of what sensory input from the physical environment your brain selects; it admits some as information and ignores some as noise. And this selection is intimately linked to interoception.9

The implications of this paradigm shift in under- standing human behavior are massive. The sum of your genetics, childhood experiences, culture, neurophysiology (including the anatomy of your brain and, more importantly, your physiological state) all help shape your program and, in turn, how you behave. Your brain uses the rules of your program to make predictions about what actions are most appropriate for any given stimulus. This understanding is revolutionary, and it’s good news. While it is certainly understandable to feel as if certain behaviors are automatic, you nevertheless have the capacity to control every response to every situation. The question now becomes what you can do to master your code (including your physiology) so that the actions you take are more consistent with the choices you would like to make. Since you are truly the architect and author of your experience, you have the possibility (and dare I say responsibility) to create the conditions that will allow you to construct a different way of perceiving and reacting to your circum- stances. The bad news? No more excuses!

 

Darren Gold is a Managing Partner at The Trium Group, where he advises and coaches CEOs and leadership teams at many of the world’s most innovative companies, including Roche, Dropbox, Lululemon, Sephora, Cisco, eBay, Activision, and Warner Bros. He is the author of the new book Master Your Code: The Art, Wisdom, and Science of Leading an Extraordinary LifeLearn more at www.darrenjgold.com.

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15 Oct

AVOIDING YOUR BEST WORK LEADS TO CREATIVE CONSTIPATION

The following is a modified excerpt from Start Finishing: How to Go from Idea to Done.

***

There’s a big difference between what your best work and all the other work you do. Doing your best work is fulfilling while you’re doing it and also creates a bridges the gap between the life you live today and the life your soul yearns to be in. And your best work isn’t just about work you get paid for — it could be playing in your hobby band, raising your kids, being the church secretary, or community volunteer projects.

Your best work is always going to be challenging because it’s the work that matters to you. And because it matters to you, you’re going to be thrashing — that is flailing, having mini identity crises, “researching”, and all the other kinds of meta-work that doesn’t actually push the work forward — along the way. Best work is starting to look suspiciously like hard work, and our natural reaction is to avoid doing hard work and to instead find something easier to do.

When it comes to your best work, not doing it comes with two major costs: (1) you won’t be able to thrive, and (2) you’ll be stricken with creative constipation. Since I’ve already discussed the link between thriving and your best work, let’s talk about creative constipation, or the pain of not doing your best work.

Creative constipation is exactly what it sounds like. We take in ideas and inspiration that get converted into aspirations, goals, and projects, and at a certain point, if we’re not pushing them out in the form of finished projects, they start to back up on us.

And like physical constipation, at a certain point, we get toxic. We don’t want to take in any more ideas. We don’t want to do any more projects. We don’t want to set any more goals or plans. We’re full and fed up.

That inner toxicity becomes the broth that flavors all our stories about ourselves and the world; our head trash gets more pronounced and intense, and what we see in the world goes from bright to dark. Creative constipation leads to behaviors in which we lash out at the world—and sometimes even more intensely at ourselves. We become resentful of others—even people we love—who are doing their best work.

Our ability to feel positive emotional peaks is diminished at the same time that our ability to feel negative emotional troughs is amplified. You’ve no doubt encountered the tortured, depressed soul who’s creatively constipated—and you may have been there yourself.

There’s a reason that nearly every spiritual tradition links creativity and destruction: the same energy that fuels creation also fuels destruction. The Jewish, Christian, and Muslim God creates and destroys; “beating swords into plowshares” works equally in reverse. The Hindu god Shiva is seen as

a destroyer who makes way for creativity. Creativity and destruction are seen as a continual loop in the Taoist concept of yin and yang.

Spiritual insights such as these also show up in our everyday lives. Think about how often you’ve engaged in retail therapy—and thus destroyed your time and resources—because you’re unsatisfied about something in your life. Think about how often you’ve indulged in emotional eating because you’re not creating the change you want to see in your life. Think about how many people blow up their lives in a midlife crisis because the career and life they’ve made haven’t satisfied their deep needs.

Now think about the people you know or have read about who are doing their best work. Notice how they’re healthier, happier, (usually) more financially comfortable, and in good relationships with others? Doing their best work creates meaning for them at the same time that it cocreates who they want to be in the world. And these folks know that doing their work in the world is the wheel of change, meaning, and growth, more so than merely being stuck in their heads.

So at both deep and practical levels, we can choose to channel our energy to do our best work and thrive, or we can choose to leave it unharnessed to gradually destroy ourselves, our relationships, our resources, and the world around us.

Better to do the hard work of creation than the hard work of repairing the destruction we’ve wrought.

 

Charlie Gilkey is an author, entrepreneur, philosopher, Army veteran, and renowned productivity expert. Founder of Productive Flourishing, Gilkey helps professional creatives, leaders, and changemakers take meaningful action on work that matters. His new book is Start Finishing: How to Go from Idea to Done. Learn more at productiveflourishing.com.

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03 Oct

Practice Self-Compassion

**Excerpted from “Thriving as an Empath: 365 Days of Self-Care for Sensitive People” (Sounds True, Oct. 22, 2019)

Self-compassion means directing loving-kindness inwardly. Instead of beating yourself up, give yourself a break and acknowledge that you did your best in any circumstance. When you become your own champion, you will feel more protected in the world.

Research shows that people who are compassionate toward their own shortcomings experience greater well-being than those who harshly judge themselves. We all make mistakes, but the larger lesson of love is how we treat ourselves at those times.

Still, it’s often easier to have compassion for others than oneself. Over the years, many psychotherapist friends have lamented to me about this issue. Don’t worry. This is an area of growth that loving people must address so they can be more compassionate with their own struggles.

Compassion can be learned. Start by planning at least one act of kindness toward yourself daily. For example, turn off your computer and enjoy a walk or tell yourself, “Good job,” or “I’m happy that I didn’t react nastily to a controlling friend.” My Taoist teacher says, “Beating yourself up a little bit less each day is spiritual progress.”

SET YOUR INTENTION

I will be my own best friend. I am not perfect, nor are any of us. I will not beat myself up. I will treat myself with kindness.

 

*    *    *

Judith Orloff, M.D., is a New York Times bestselling author, a member of the UCLA Psychiatric Clinical Faculty, and has a Facebook Empath Support Community with more than 6,000 members. She has been featured on The Today Show, CNN, and in Oprah Magazine, the New York Times and more. Her new book, Thriving as an Empath: 365 Days of Self-Care for Sensitive People  (Sounds True, Oct. 22, 2019), draws from her own experiences as an empath to share the secret to well-being. Learn more at drjudithorloff.com.

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19 Sep

Being Thankful Out Loud

An excerpt from Loving Out Loud by Robyn Spizman

 

While it can be easy to feel like it is impossible to make a positive difference in these divisive times, the new book Loving Out Loud: The Power of a Kind Word by New York Times bestselling author Robyn Spizman promises that our words can go a long way in that regard, especially when we share them out loud.

 

Loving Out Loud offers readers creative ideas and practical insights for cultivating kindness in their lives while connecting more deeply with the world around them. The book is divided into chapters that provide readers with powerful ways for raising kinder children; loving their significant others, family, and friends; and valuing teachers, coworkers, and everyone in between. We hope you will enjoy this excerpt from the book.

 

# # #

 

Since I haven’t thanked you yet today, let me do so now. I realize you could be doing any number of things at this very second, but you chose to read this article. For that I am truly grateful.

 

Having a mindful, kind attitude can change our view of life. I like to think of it as being a kindness “influencer,” as with social media. Imagine together starting a Loving Out Loud (LOL) campaign of caring about each other. Watch what happens when you share an attitude of gratitude in your world and show appreciation to others out loud — it’s electric and kinetic!

 

Albert Schweitzer summed up gratitude when he said, “Often…our own light goes out, and is rekindled by some experience we go through with a fellow-man. Thus we have each of us cause to think with deep gratitude of those who have lighted the flame within us.”

 

When we appreciate someone and become that spark, a thank-you becomes a gift and lights us up. We all have so many people to thank. How we thank someone becomes part of our signature style of kindness. Studies continue to prove that the more we do for others, the happier we feel. There is a direct correlation. Cultivating kindness is a wonderful opportunity to uplift others as well as ourselves. When we turn our attention to noticing what we are grateful for, we bring out the best in ourselves.

 

If you stop and think of all the people you know who deserve a thank-you, you’ll be surprised to see just how many have an impact on your day, along with your life.

How a Thank-You Can Brighten Your Life

There are days when we all feel down or blue. A thank-you “out loud” is a really nice way I know to shift a mood. It can begin with the power of a simple hello, showing your genuine delight and lift up another person, including yourself.

 

A kindhearted hello leads to friendships, new contacts, relationships, and more. You are not just breaking the ice but are igniting an opportunity when you take the risk to connect with another person and reach out first, sharing positive words or an observation. You create the possibility of making a new friend. In return, you are also seen as friendly, outgoing, considerate, engaging, complimentary, and interested. These good traits contribute to making a wonderful first impression.

Be Thankful Out Loud

The words thank you are universal in their ability to spread good feelings. It’s clear that when we thank the people who touched our lives in little as well as powerful ways, we celebrate a part of life that validates each other.

 

Think for a moment:

  • Who has helped you along the way in your lifetime?
  • Who wrote recommendation letters on your behalf?
  • Who took the time to teach you to ride a bike, read a book, play an instrument, hit a home run, play tennis, or cook a special recipe?
  • Who makes your life easier or has come to your rescue?
  • Is there someone who has been there for you through thick and thin?
  • Do you practice saying “thank you”?

Every day there are opportunities around you, and when you seize them out loud, you build and increase your LOL radar. When you see someone in uniform who has served the country or provides safety or a public service, get in the habit of saying, “Thank you for your service.” Here are some other ideas.

Make a Thank-You Date

A friend recently reminded me how special it is to thank others out loud with a scheduled “thank you” date or get-together. Every year, she takes her babysitters out for a thank-you lunch dedicated to expressing her appreciation. It makes her kids’ caregivers feel special, and they make new friends at these dates, since they have so much in common. Whether it’s a lunch to thank a teacher, breakfast to thank Grandma for driving car pool, a mother-daughter walk at the park, or a dinner with a friend who volunteered to help you, thank-you dates are memorable and a tradition worth establishing.

 

Having written about the topic of thanks, love, and kindness for decades, I’ve discovered many clever ways to say “thank you,” some that don’t even use those words. For example, I loved it when a younger gentleman gave a handshake to an elderly coworker and said, “I want to shake the hand of the nicest person I’ve ever had the pleasure to work with. You are one generous soul.”

 

I continue to marvel at all thank-yous that make us feel appreciated, but some hit it right out of the park. I’ll never forget one I received that made me smile from ear to ear. It has stuck with me over the years as among the most touching thank-yous ever to warm my heart.

 

I sent a holiday gift to a friend of mine’s daughter. As she opened it, her parents videotaped her reaction and sent me the thank-you video capturing her excitement. Her joy in unwrapping her present was off the charts. That was one gift that kept on giving joy!

 

# # #

 

Robyn Spizman is the author of Loving Out Loud. She is an award-winning, New York Times bestselling author and popular keynote speaker who has appeared in the media for over three decades, including NBC’s Today show more than thirty times. She lives in Atlanta. Visit her online at http://www.robynspizman.com.

 

Excerpted from the book Loving Out Loud. Copyright ©2019 by Robyn Spizman. Printed with permission from New World Library — www.newworldlibrary.com.

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15 Sep

Seasonal Spice Blends

According to Ayurveda, a balanced diet contains all six tastes at every meal. This can be challenging given our western influences. There’s a simple solution! Herb and spice blends called “Churna” that are specially formulated for the seasons. Fall/Winter when it is cold and dry is Vata season. Summer is Pitta season, and Spring is Kapha season. You can use these blends while cooking, or take the shaker with you to sprinkle on your food when you eat out. You can add the churnas to sauces, soups, vegetable or rice dishes, even just sprinkle it on salads, popcorn or snacks. Very convenient, and really delicious. You can make your own at home in the kitchen.
The Vata blend is calming, and includes cardamom, ginger, and other spices. The Pitta blend is cooling, and includes cumin, coriander and fennel along with other spices. The Kapha blend is invigorating, with turmeric, mustard, black pepper and more.
Vata Churna:
Ingredients
2 tablespoons cumin seeds
2 tablespoons coriander seeds
½ teaspoon cardamom seeds
2 tablespoons fennel seeds
1 teaspoon ground ginger
¼ teaspoon asafetida (hing powder)
¼ teaspoon salt (I prefer Himalayan salt, it is unprocessed)
1 tablespoon raw sugar
Directions
  1. In a dry skillet, roast the cumin and coriander seeds until nutty.
  2. Transfer to a spice grinder and add cardamom and fennel seeds; process to a fine powder.
  3. Put the ground spices in a bowl with the ground ginger, asafetida, and salt and mix all together.
  4. Transfer into a shaker bottle to use whenever you’d like.
Pitta Churna:
Ingredients
        2 tablespoons fennel seeds
        2 tablespoons coriander seeds
        2 tablespoons cumin seeds
        1 tablespoon turmeric
        2 tablespoons fresh mint leaves (chopped), or dried mint leaves
        ½ teaspoon ground ginger
        1 tablespoon raw sugar
Directions
1.  In a dry skillet, roast the coriander and cumin seeds until nutty.
2.  Transfer to a spice grinder and add the cardamom and fennel seeds; process to a fine powder.
3.  Put the spices in a bowl with the turmeric, mint, ground ginger and sugar and mix all together.
4.  Transfer into a shaker bottle to use whenever you’d like.
Kapha Churna:
Ingredients
        2 tablespoons coriander seeds
        1 tablespoon cumin seeds
        1 tablespoon fenugreek seeds
        1 tablespoon ground ginger
        1 tablespoon turmeric
        1 tablespoon cinnamon
        1 teaspoon ground clove
        ½ teaspoon black pepper
Directions
1.  In a dry skillet, roast the coriander and cumin seeds until nutty.
2.  Transfer to a spice grinder and add the genugreek seeds; process to a fine powder.
3.  Put the spices in a bowl with the ginger, turmeric, cinnamon, clove and black pepper and mix all together.
4.  Transfer into a shaker bottle to use whenever you’d like.
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06 Sep

DIY Natural Cleaning Products

Here is a list of DIY Natural Cleaning products for just about any job in your home! Follow the recipe and you’ll be amazed by how great your own natural products smell, and how great they WORK! Once you try them you’ll never go back. Saves lots of money, and helps the planet!

Most of these ingredients can be found at your local grocery store. You can make them easily right in the spray bottle. Be sure to label the bottles when you’re done so that you can tell them apart.

 

All-Purpose Cleaner

 

½ cup white vinegar

10 drops essential oil (tea tree, lavender, or lemon)

2 Tablespoons baking soda

Water to fill up a 12 ounce spray bottle

 

Combine vinegar, essential oils, and a small amount of water in a clean, 12-ounce spray bottle. Add baking soda, then fill bottle to the top with water. Shake gently to mix ingredients.

 

 

Carpet Cleaner

 

1 cup white vinegar

2 cups water

2 teaspoons salt

15 drops of lavender essential oil

 

Combine vinegar and water in spray bottle, then add salt and essential oil. Shake to mix ingredients. Spray on carpets and shake in between sprays. When carpet is dry, vacuum all the areas sprayed.

 

 

Wood Polish

 

¾ cup olive oil

¼ cup white vinegar

30 drops essential oil (lemon or orange)

 

Combine all ingredients in a spray bottle and shake to mix. Spray directly on wooden surface and wipe down with a clean, dry cloth. Shake before use.

 

 

Mirror and Glass Cleaner

 

¼ cup rubbing alcohol

¼ cup white vinegar

1 Tablespoon cornstarch

2 cups warm water

 

Combine all ingredients in a spray bottle. Shake to mix. Spray on glass surface, wipe down with a microfiber cloth. Shake well before use.

 

 

Toilet Cleaner

 

1 cup vinegar

½ teaspoon tea tree essential oil

½ cup baking soda

 

Mix vinegar and essential oil in a spray bottle. Spray on toilet bowl, base, seat, and lid. Add baking soda around bowl, scrub with a toilet brush. When all clean use paper towels to wipe down all areas sprayed with the solution.

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24 Mar

Sleep Your Worries Away

by Lissa Coffey

What’s keeping you up at night? Chances are it is worry. Let’s face it, in our hectic lives there’s always something to worry about, even if it’s the state of the world. Worry can contribute to insomnia, or trouble falling asleep. Worry can also cause what is called “maintenance insomnia” or difficulty in staying asleep. This is when we wake us up in the middle of the night, and then have a problem getting back to sleep.

 

Why does worry affect our sleep so much? During the day we might have all the same worries – but we’re engaged in other activities that take the mind elsewhere. At night, when it is quiet and the mind isn’t distracted, all those same worries come to the forefront of the mind, and we can’t seem to quiet them. It is important to give ourselves that “wind down” time to help settle the mind before hitting the sheets. Read, meditate, listen to soft music, or take a warm bath. And of course, make sure your mattress is supportive and comfortable as this is the key to having a cozy bed to climb into.

 

Worrying is nothing new. It happens to everyone, all over the world. Generations ago, the indigenous people of Guatemala created “Worry Dolls” as a remedy for their stress. These are tiny dolls, hand-crafted with fabrics from Mayan costumes twisted and tied around little pieces of wood and wire. It is all held in place with colorful yarn, which makes up the doll’s head, hair, feet and hands. At just two inches high, the dollars are small enough to tuck under a pillow. The tradition is that when worrying keeps you awake, you tell your worries to the doll, who then does the worrying for you so that you can sleep peacefully through the night.

 

This is the traditional story of how the worry dolls came about, and it is a wonderful way to introduce worry dolls to children to help them get to sleep.

 

The Worry Dolls

 

In the hills of Guatemala there lived an old man, his daughter, Flora, and Flora’s two children Maria and Diego. Their home was a small hut made out of mud and wood. The grandfather was a farmer, as many of his ancestors were, and as he taught his own family to be. One year there was a terrible drought. Without enough rain the crops could not grow well, and they had very little food.

 

The whole family would wake up with the sun and tend to the fields in the hope that the rain would come. Then Maria and Diego would go to school for the day. At night, Flora would make tortillas for dinner with what corn they had, and then weave colorful cloth to sell at the market. Grandfather would tell the children stories before tucking them into their hammocks at bedtime. One of the children’s favorite stores was about a magical doll that could grant wishes.

 

One night a robber snuck in and stole all of Flora’s cloth, everything she had worked so hard to make over many months. She cried that she had nothing to sell at the market and didn’t know how the family would get the money they needed.

 

The next day Flora came down with a fever, and Maria knew that she had to do something to help. She got an idea. She went through her mother’s weaving basket and found scraps of fabric in odd colors and shapes. She brought the basket outside, and told her brother to collect small twigs for her. With the scraps of cloth and the twigs Diego and Maria got to work. They worked late into the night, and kept their project a secret. When they ran out of cloth they saw that they had made dozens of tiny dolls in tiny clothes. Maria hoped that these dolls would be magical like the one in her Grandfather’s story.

 

That night Maria lined up a few of the dolls and spoke to them of her worries: “My little friends, we need your help. My family is in trouble. The fields are dry, my mother is sick, and we have no food or money. Please help us. Good night.” She placed the dolls lovingly under her pillow and lay down to sleep. Maria slept well that night, confident that the dolls would somehow help her.

 

In the morning, Maria and Diego packed up all the dolls and walked a very long way to the market. The family was so poor that the children didn’t even have sandals, they had to walk barefoot. When they finally got to the market they found that it was crowded with people. They had never sold at the market before, and she had never seen anyone else sell tiny dolls there, but she was determined that her plan would work. The two finally found a good spot near a shoe seller.

 

Maria and Diego laid the dolls on the sidewalk. The shoe seller saw them and wondered by anyone would want such tiny dolls. Marie explained that there was magic in the dolls. The shoe seller just laughed and said that the magic in his shoes doesn’t help them to sell. Marie was firm and said: “We shall see.”

 

It was a long day, and no one had bought any of the dolls. The children we getting sad, and worried. As Maria was packing up the dolls to go home, a man in fine clothes and a large hat came by and asked what they were selling. Diego piped up: “These little dolls.”

 

“Magic dolls!” Maria corrected her brother.

 

The man looked impressed. “Well, I could use a little magic. I’ll take all of them!”

 

Maria and Diego excitedly wrapped up the dolls for the man, who then handed them a stack of money, without asking the price. Maria thanked him and the man was gone before Maria could say anything more. She counted the money and found that there was enough for the family to live on for a year.

 

The two bought some food at the market and then excitedly headed for home to tell their mother and grandfather the news.

 

“We sold the dolls we made!” Diego exclaimed.

 

“Magic dolls!” Maria emphasized, and she told them the whole story.

 

“This doesn’t sound like any magic,” Flora said to her children, “It sounds like you worked hard and it paid off.”

 

“Ah,” the grandfather chimed in, “but you are feeling much better, Flora, how do you explain that?”

 

“And look! It’s raining!” Diego jumped up and pointed to the fields. Sure enough, it was raining and the fields were getting the water they needed. The drought was over.

 

That night as Maria got ready for bed, she noticed something in her pocket. She reached in to find a pouch that contained the same dolls she had slept with under her pillow the night before. She was surprised because she was sure she sold all of the dolls to the man. Inside the pouch was a little note that read: “Tell these dolls your secret wishes. Tell them your problems. Tell them your dreams. And when you awake, you may find the magic within you to make your dreams come true.”

 

For lots of great sleep tips visit The Better Sleep Council: www.BetterSleep.org

 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2911002/

https://www.health.harvard.edu/staying-healthy/too-early-to-get-up-too-late-to-get-back-to-sleep

http://blog.shamansmarket.com/the-legend-of-the-worry-dolls/

 

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21 Jan

Better Sleep Can Warm Up A Relationship

For couples having trouble under the sheets, improving their relationship could be as simple as getting a good night’s sleep.

Catching extra winks together in bed can significantly help improve a relationship. A good night’s sleep is restorative to the mind and body, gives us energy and improves our mood—all attributes that can make us better partners in romantic relationships. On the other hand, a poor night’s sleep —often the result of a couple’s mismatched sleep styles— can be a major problem for a relationship.

Many couples can live happily together, but they can’t sleep well side-by-side, which can negatively impact their relationship. Sleeping together is an important way for couples to feel connected with each other. And not getting enough sleep can leave us feeling sluggish, cranky and hard to get along with.

If your partner’s sleep style is keeping you up at night here are some tips to bring harmony back to the bedroom and into your relationship:

1.
Problem: Your partner kicks in his or her sleep, waking you up.
Solution: Make sure your bed gives each sleeper enough sleep surface to move around comfortably. For couples sharing a bed, the mattress should be at least queen-sized.

2.
Problem: Your partner likes it hot, you like it cool.
Solution: Ideally, your bedroom should be a cool 60-65 degrees Fahrenheit. But a few simple adjustments can make it possible for a person who craves heat and a person who craves cool to sleep side by side comfortably.
• Double-fold the blankets so there is more coverage on one side.
• Invest in a dual-control electric blanket or a twin-sized electric blanket on one side.

3.
Problem: Your partner snores, keeping you up at night.
Solution: Snoring can be a serious health concern, so make sure to consult your physician. If your partner’s snoring is not a serious health condition, try alternative treatments like investing in anti-snore pillows, sprays or nasal strips that are designed to help people breathe more easily.

4.
Problem: Your partner tosses and turns.
Solution: It may be your mattress. Mattresses should be evaluated for optimum comfort and support every five to seven years.

5.
Problem: Your partner loves to cuddle, but you like your space while you sleep.
Solution: Compromise. Before falling asleep, spend some time snuggling together and then agree to sleep apart.

6.
Problem: Your sleep schedules don’t match.
Solution: Try finding a bedtime that works for both of you. Be considerate if you are a night owl or an early riser compared to your sleep partner. Keep overhead lights off and use minimal lighting while you are awake and your partner is asleep.

A bad night’s sleep affects your mood, work and relationships with others. Sleep, like proper diet and exercise, is essential to overall well-being.

More sleep tips at BetterSleep.org

Sleep Tips video

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