Tag Archives: stress

Master Your Cravings

22 Apr

Cravings are a huge problem for many of us. I have even had to rebalance myself to master my cravings this year, which is a first for me. So when I was going through the struggle of getting my cravings in check, I realized for the first time that this is what many of those that I work with struggle with on a daily basis and it can be extremely tough to refrain from your cravings if you don’t know what to do.

So I decided to share some wisdom on how you can successfully master your cravings. Check this out, whether it’s your sweet tooth, which was my problem, or your woe-is-me-mood nudging you toward the goodies, there are some things that you can to get the urge in check, without depriving yourself. If you’ve ever been called to the cabinet by a bag of chocolate chip cookies or better yet enticed by a bag of Oreo cookies and if you are hormonal, it could be a bag of Lay’s potato chips, just know that you are a normal human being.  Even the most disciplined people can’t help surrendering to food cravings. To simply put it, a craving is just a habit that you have scored into your brain pathway.  For instance, if you tend to eat when you’re anxious or at a certain time of night, the behavior just continues on as part of your lifestyle. What’s worse is a lot of people turn to mindless super snacking when they’re really looking to comfort themselves or just find a distraction.

So here’s the deal, don’t beat yourself up because of your succumbed to your cravings, just follow the suggestions below to get yourself back on track.

Salty Cravings ~  This can be a sign of dehydration or a mineral or electrolyte imbalance.

To curb this craving reach for the spice rack Adding spices like turmeric, rosemary, basil, cayenne smoked paprika will help curtail this craving.

To rewire and kill the cravings keep yourself hydrated divide your weight in half and drink that many ounces of water per day. Fill your diet with foods that are rich in potassium, like avocado and sweet potato. Potassium will bring water to your cells to hydrate you.

Sweet Cravings ~     Sugar is physically addictive, the more you eat of it, the more you want it.

To curb this craving grab a piece of fruit. Fruit contains natural sugar and carbs that are balanced out by fiber and other nutrients causing less dramatic blood sugar spikes.

Sweet Cravings ~  To rewire and kill this craving try going cold turkey on traditional sweets, for two weeks. Then over the next two weeks eat less of the not so obvious “sugar monsters,” like high sugar yogurt. By the end of the two-week cycle your sweet urges will be greatly diminished and by the fourth week your cravings will be dramatically reduced or none at all.

Here’s some more scoop for you, most cravings pass after about fifteen to thirty minutes so you also have the option of just waiting for them to pass.  A great way to distract your brain from the craving is to go for a walk, turn on some music and sing at the top of your lungs or dance around like there’s no tomorrow.

Wishing you peace, wellness & tranquility!

Namaste,

 

Rochel Marie Lawson, RN,AHP,CMS                                                                  

The Queen of Feeling Fabulous

Host of Blissful Living Show

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The Top Ten Detoxifying Foods – Part 2  

9 Dec

 

In The Top Ten Detoxifying Foods part 1 article, you were introduced to the first five detoxifying foods The Top Ten Detoxifying Foods – Part 2 In this article, you are going to learn the remaining five detoxifying foods that naturally detoxify your body and how they work.

  1. Garlic – Garlic contains allicin, which is created when garlic is crushed and it converts into a sculpture-based compound when it enters the body. Toxins such as mercury, certain food additives and chemical versions of the hormone oestrogen binds with sulphur, enabling the body to excrete the whole package. Sulphur also helps keep the body alkaline which can help fight cravings caused by nicotine addiction.
  2. Kiwi Fruit – Kiwi contains the powerful antioxidant Vitamin C that helps the body manufacture the vital detoxifier glutathione. A study published in the American Journal of Nutrition found that when people were given 500mg of vitamin C a day levels of glutathione increased by 50% in just 2 weeks.
  3. Prunes – There are the ultimate antioxidant food, and provide twice as many antioxidants as blueberries, they’re nearest competitor. They are also important detoxifiers for other reasons. This fruit contains tartaric acid, a natural laxative and dihydropheyl isatin, which trigger the intestine to contract. This and tartaric acid combined reduce the time feces stays in the system, thereby reducing the risk of toxic reabsorption.
  4. Seaweed – Studies at McGill University in Montreal, Canada, have shown that seaweeds will bind in the body with radioactive waste. These wastes can reach us via food that has been grown where water or soil has been contaminated. Seaweed contains in high doses the minerals of iron, iodine, calcium and magnesium. Seaweed also contains something called alginates that have ben shown to bind to heavy metals in our body and helps prepare them for excretion from the body.
  5. Watercress – Watercress increases detox enzymes in the body, and may act directly on particular toxins. When smokers were given 170g (6 ounces) of watercress a day at the Norwich Food Research Centre in the UK, they excreted higher than average levels of known carcinogens in their urine. Watercress contains chlorophyll, which helps builds healthy red blood cells and boost circulation.

In fact water is so important, I mention it again in this article.

Water – Water is needed to flush toxins through our system, yet most of us spend the day dehydrated. You have probably heard that eight glasses of water a day is the required amount, but just aim to drink a glass of something as often as you can. Remember that its not just plain water that hydrates you. Coconut water is an excellent source to utilize for hydrating the body. It is full of electrolytes that the body uses and needs and it is very cooling to the body. You can also eat high water containing foods such as watermelon, celery, cucumber, pears, and grapes to boost your water supply and to provide vitamins to your body.

When you begin to incorporate these foods into your daily diet, you help your body to maintain a state of balance that leads to a feeling of wellbeing. You will not only feel fabulous, fit and well you will look it too. (www.fabfitwellgiftpack.com) People around you will notice your vibrancy and will want to know your secret. And lastly, my favorite benefit is your waistline will thank you.

To further enhance and enjoy a natural detoxification check out: www.the7daydetox.net.

Helping you to enhance your well-being!

Namaste,

 

Rochel Marie Lawson, RN,AHP,CMS

The Queen of Feeling Fabulous

www.rochlelawson.com

www.healthhealingwellness.com

www.blissful-living.net

http://www.stressassessmentmagic.com

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The Top Five Detoxifying Foods – Part 1                  

25 Nov

Detoxifying the body can be a relative easy thing to do. In fact it is not necessary to starve yourself, do fad detoxes that may do more damage than good or have the detoxification be an extremely difficult thing to do. In fact you can detox your body by eating food that naturally assists your body with the detoxification process. Below is a list of the first five detoxifying foods and how they work.

  1. Apple – Scientist in the Ukraine have used apples to purify the area around Chernobyl after the nuclear leak. Apples contain Vitamin C and quercetin, antioxidant nutrients that lower fat/cholesterol levels. Pectin, a fiber also found in citrus fruits, beets and berries that binds heavy metals (such as lead and mercury) in the colon and encourages their excretion. It also helps the body excrete food additives, including tartrazine, which is linked to hyperactivity, migraine headaches and asthma in children.
  2. Avocado – Avocados contain Glutathione, an antioxidant that fights free radicals. This combines with fat-soluble toxins, particularly alcohol, to make them water-soluble. Levels of glutathione decrease as we age (one reason why hangovers worsen as we get older): researchers at the University of Michigan in Ann Arbor, USA, found that elderly people whose levels of glutathione were higher, were healthier. They were also less likely to suffer from arthritis, which many experts believe is a disease aggravated by excess toxicity.
  3. Artichoke – The Artichoke increases bile production. One of the jobs of bile is to carry toxins to the bowel where they can be excreted. According to research, artichoke can increase bile flow by 127% 30 minutes after being eaten. Artichokes contain antioxidant nutrients that are shown to decrease damage to the liver caused by free radicals when the artichoke extracts are present in the system.
  4. Beetroot– beetroot has been used for many years by Roman civilizations as a blood-purifying tonic. Ingredients in it may also absorb toxic metals. At Leadville, a polluted mine site in Colorado, USA, beets and other crops such as carrot and banana are being used to filer 70% of pollutants from water. Beetroot contains methionine, which helps to purify natural waste products from the body. Batanin, which helps the rate at which the liver can break down fatty acids. This takes pressure off the organ, allowing it to fight more dangerous toxins.
  5. Cruciferous Vegetables – Cabbage, kale, brussel sprouts, spinach and cauliflower all cruciferous vegetables and are very powerful detoxifiers that neutralize particular toxins. As study at Cornell University in USA found that brussel sprouts inhibited aflatoxin, a toxic mold linked to liver cancer. Cruciferous vegetables have also neutralized nitrosamines, produced by cigarette smoke. They also contain glucosinolates, which prompts the liver to produce vital enzymes.

Water – Water is needed to flush toxins through our system, yet most of us spend the day dehydrated. You have probably heard that eight glasses of water a day is the required amount, but just aim to drink a glass of something as often as you can. Remember that its not just plain water that hydrates you. Coconut water is an excellent source to utilize for hydrating the body. It is full of electrolytes that the body uses and needs and it is very cooling to the body. You can also eat high water containing foods such as watermelon, celery, cucumber, pears, and grapes to boost your water supply and to provide vitamins to your body.

Other Useful Detox Foods

Alfalfa, Asparagus, Bananas, Bran Cereals, Brazil nuts, Carrots, Eggs, Tofu

Have fun with this list and try to incorporate as many of the above foods as possible. Watch how your body responds by giving you more energy, vibrancy and clarity. You will feel amazing.

Wishing you healthy energy, vibrancy and clarity!

Namaste,

Rochel Marie Lawson, RN,AHP,CMS

The Queen of Feeling Fabulous

www.rochlelawson.com

www.healthhealingwellness.com

www.blissful-living.net

http://www.stressassessmentmagic.com

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Welcome Fall

11 Nov

When autumn arrives we definitely know that change is in the air. Leaves began to turn colors and fall off the trees. The air feels crisp and dry and in Ayurveda, we say Vata dosha tends to increase, which may lead to imbalances. This is likely to remain until February, when changes occur once again.

You may have noticed that you are prone to go out of balance in the fall; its restless, sweeping qualities can disrupt your physiology and psychology. Occasional constipation, dry skin, irregular appetite, difficulty sleeping, stress and fatigue, to name a few can cause you to feel out-of-sync. The predominance of the elements, especially the wind can cause all of these problems and more. The season of fall can bring with it great excitement for change but can also be quite overwhelming to us all with the advent of the holiday season. I would like to offer you some suggestions to help you transition into the fall season without too much disruption to your normal flow of life.

With fall being the onset of dry and cold days and nights, the first tip I would like for you to consider is a diet that is warming, nourishing and comforting to the body and soul.

Following you will find other ways to help keep you balanced and well during this season.

6 Ways to Maintain Balance This Fall

  1. First and foremost, you must regulate your mealtimes. Have lunch between 12 and 2 p.m., and dinner early in the evening. Don’t skip or neglect breakfast. This simple schedule will regulate your metabolism and hunger cycles, generate healthy agni (digestive fire), and help reduce the accumulation of toxins. I recommend herbal formulas for my clients that assist with toning the digestive tract, promotes healthy elimination and increases assimilation of all nutrients.
  2. Start by going to bed early – ideally by 10 p.m. Get in the habit regardless of the hours you have been keeping. Your body will thank you in the morning.
  3. It is important to pay attention to your diet. If you experience a lot of gas or air digestive challenges then opt for warm, unctuous foods cooked with healthy oils and spices.
  4. Eating leftovers, raw foods, or processed and canned foods will create an imbalance. Fall foods should include hot soups, as well as freshly cooked and lightly spiced split-mung Dahl. In the morning, have a warm stewed apple, or cream of wheat cereal or oatmeal with warm almond milk. For midday meals, try sautéing vegetables in ghee and warming spices. Get wholesome nutrition with whole wheat bread or chapatti. If you’re hungry between meals, snack on almonds, dates or fresh fruit.  Warm a cup of almond milk, flavored with a little cardamom, cinnamon or nutmeg or a warm cup of almond milk with a bit of ginger and a touch of honey (be sure the milk is lukewarm before adding honey) or even a little nutmeg before bedtime will enhance the quality of your slumber.
  5. Because the fall season is drying, skin that is neglected in this season tends to wrinkle and age faster. Give your body a daily massage with Organic Sesame Oil and support facial skin with the lipids and healing properties found in vitamin C and the B-complex will help to stop the aging process. With the rich body of the natural organic products and the usage of healing herbs and vitamins you will be able to pamper your skin and keep it soft and subtle during the fall and the winter.
  6. Imbalances in the fall can cause an increase in restlessness, anxious feelings and day-to-day mental stress. Making time for light yoga exercises, a brisk walk in nature and meditation will help combat those stresses. To calm the mind and emotions, connect with nature by taking short walks outdoors, weather permitting and find time to be quiet for a few minutes each day. If you can try to meditate for 15-30 minutes each day that’s great however if you can only get 5 minutes in that is perfect too. By doing these vitality enhancing things you will not only support your natural resistance to emotional stress and fatigue but you will be aiding your body to increase its immunity.

Happy Fall!

Wishing you much health and wellness!

Namaste,

 

Rochel Marie Lawson, RN,AHP,CMS

The Queen of Feeling Fabulous

www.rochlelawson.com

www.healthhealingwellness.com

www.blissful-living.net

http://www.stressassessmentmagic.com

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5 Stress Relievers to help you feel FABULOUS

21 Apr

As we began to settle into the New Year, I want to offer you some tips so that you can enjoy this year without feeling stressed and overwhelmed. We all have a lot to do nowadays and sometimes when we add just one additional thing on our already very full to do list, we can become extremely stressed and overwhelmed. Well rest assured that Rochel Marie Lawson, The Queen of Feeling Fabulous AKA The Wellness Architect is here to guide you so that you can feel fabulous in all areas of your life.

images stressThere are many events in life that can cause stress. The more involved you become in your life the more opportunities present themselves that can simply push you over the edge. For example having to work longer hours at work, being in school and facing the pressure of taking mid-terms or final exams, worrying about the economy and whether or not your financial situation is stable, or maybe dealing with the challenges of raising children in our fast pace society, whatever it is it may be just enough to set you up for a stressful episode.

Here are 5 GREAT ways to relieve stress so that you can feel fabulous:

  • Breathing exercises – Deep breathing is an easy stress reliever that has numerous benefits for the body, including oxygenating the blood, which wakes up your brain, relaxes your muscles and quiets the mind. Breathing exercises are especially helpful because you can do them anywhere at anytime and they work so quickly that you now have the tool to de-stress in an instant.
  • Meditation – Meditation builds on deep breathing and takes it a step further. WhenUnknown you meditate, your brain enters an area of functioning that is similar to sleep, but carries some added benefits you cannot achieve in any other state, including the release of certain hormones that promote health. Also the mental focus on nothingness keeps your mind from working overtime and increasing your stress level.
  • Guided Imagery – It takes slightly more time to practice guided imagery, but this is a great way to leave your stress behind for a while and relax your body. Some find it easier to practice this than meditation, as lots of us find it more doable to focus on something rather than on nothing. You can play natural sounds in the background as you practice, to promote a more immersive experience.
  • Visualizations – Building on guided imagery, you can also imagine yourself achieving goals like becoming healthier and more relaxed, doing well at task and handling conflict in better ways. Also, visualize yourself doing well on tasks you are trying to master, this actually functions like physical practice, so you can improve your performance through visualizations as well.
  • Self Hypnosis – Self Hypnosis incorporates some of the features of guided imagery and visualizations, with the added benefit of enable you to communicate directly with your subconscious mind to enhance your abilities, more easily give up bad habits, feel less pain, more effectively develop healthier habits and even find answers to questions that may not be clear to your waking mind. It takes some practice and training, but it is well worth it.

The above 5 tips should get you well on your way to relieving the stress and overwhelm in your life. Stay tuned for next week’s article that will include 5 more GREAT tips that you can use to keep your stress at bay. Between the two articles you will have 10 GREAT tips that will help you to reduce or eliminate stress and overwhelm out of your life immediately so that you can enjoy this year with ease and less stress.

Wishing you peace to your mind, wellness to your body and tranquility to your spirit.

Namaste,

Rochele Lawson

 

Rochel Marie Lawson, RN,AHP,CMS
The Queen of Feeling Fabulous
The Wellness Architect

 

 

 

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How to Stay Blissful While Driving: Part 2

24 Mar

This blog post is Part 2 of a series on mindful driving. Last week, I shared three tips for being a cool-headed traveler (click HERE).

Focus, Focus, Focus

You might have started your trip by centering your mind, breathing deeply and securing any important objects that could fly away. But what if, after you’ve been on the road for a while, you and your spouse or kids get into an argument?

Keep your mind focused on the roadway to stay actively engaged with driving. It helps to deflect any distractions that come up. If at any point something chaotic (such as an accident) stresses you out, you can return to a deep breathing process (take three to five long, slow, deep breaths).

Outside Events Aren’t the Boss of You

When we need to get somewhere on time and are delayed by unexpected traffic or accidents, our energy feels sapped. Somehow we feel we should have been in control of it, should have known better or left earlier. If you’re feeling like this, just know that there’s some reason the Universe is asking you to engage in a slowing down process.

Unknown-1If you feel agitated by anything happening on the road that you have no control over, the best thing you can do is realize: you have no control! It is what it is. This mindset liberates us and helps release tension and pressure.

As long as you’re safe and sound in your car, everything will turn out fine. Arriving a little late is better than not arriving at all. Consider that there might be a reason for the delays that’s beyond your knowledge. It helps us relax and develop a keen sense of concentration. Let go of needing to be in charge, crank up the radio and actively absorb your favorite music.

Music Soothes

Many people listen to talk radio while they commute and if the topic is inflammatory, you may find yourself becoming tense. Change the channel to music you like! The mind will relax and when the mind relaxes, the body does, too.

Once you’ve passed through the traffic or roadside chaos, you can always come back to your talk show. Music taps in to the feel-good centers of the brain, which release more of those relaxing neurotransmitters.

Avoid Grumpy Fellow Travelers

There’s nothing worse than an angry driver doing something nasty that could injure you, themselves or both of you. Stay mindfully aware of those exhibiting aggressive behavior (such as speeding up near you, tailgating or flipping you off as they pass by).

If you see another driver getting visibly angry because you’re driving too slowly and they’re tailgating, move over if you can. Go ahead and let them race ahead of you. That will ease their stress and yours. You won’t change their driving behavior by being stubborn and letting them ride your tail – it’ll just make them angrier. Later you can always scoot back into the lane you’d prefer to drive in.

One final tip

Spray some citrus essential oils in your car to maintain a yummy, stress-free, loving environment. Happy driving!

Want to learn even more about staying blissful no matter what happens? Click HERE to receive my free bliss tips today.

Wishing you peace to your mind, wellness to your body and tranquility to your spirit.

Namaste,

Rochele Lawson

Rochel Marie Lawson, RN,AHP,CMS
The Queen of Feeling Fabulous
The Wellness Architect

www.healthhealingwellness.com
www.rochelelawson.com
www.blissful-living.net
www.facebook.com/rochelelawson
www.youtube.com/rochelelawson
www.freegiftsfromrochele.com
www.stressassessmentmagic.com

How to Stay Blissful While Driving: Part 1

10 Mar

We all know that driving in a metropolitan area can be extremely stressful. It’s easy to take it personally when someone in front of us cuts us off, as if they were doing it intentionally!

Sometimes that might even be true, but for the most part, what people do in their cars has nothing to do with us; we’re all operating solo.

Just the Facts, Ma’am

During the day there can be anywhere from 500,000 to 600,000 drivers on the road across America who challenge the rest of us by using their electronic devices while driving.

Research studies have found that about 23% of drivers using mobile devices have been involved in accidents, and many of them get seriously injured. Drivers who feel stressed and get distracted become statistics on the roadways.

Normally when I’m driving I aim to stay as mindful as possible. I might have my radio on. Every now and then the phone rings, which is no problem because my phone operates hands-free. I happen to be horrible at texting, plus I’d never text while driving anyway. But we see all kinds of people on the road with varying levels of attentiveness.

You don’t have to live your life stressed out behind the wheel. Know that you can stay joyful even in the chaos of traffic. Here are some tips to help you stay in a mindful, more relaxed and peaceful state as you travel.

Yes, Hello?

If you’re someone who really needs to use the phone when commuting, first make sure your phone is outfitted to work hands-free in the car. Staying hands-free is obviously safer, and depending on where you live, it might also be the law.

Make sure your phone (or any tea, coffee or water for that matter) is positioned securely. Then, if you need to make a sudden stop or sharp turn, it won’t fly under the seat (or spill liquid on you or the upholstery!).

UnknownIntend Safety

Drive with a sense of purpose. Purposeful driving is being mindful not only of your own attitude about being on the road, it also means holding the intention to drive safely and stay aware of events around you.

You can even start out by declaring an intention such as, “I intend to drive to my destination as safely and mindfully as possible in order to arrive on time and fully present.” Setting this intention keeps you in a balanced state of mind.

In Through the Nose…

Try actively engaging in a breathing process while attaching your seat belt. As you buckle up, take three to five long, slow, deep breaths and continue consciously breathing as you adjust your posture and make sure the belt is comfortable.

Conscious breathing brings mindfulness not only to the act of driving your car, but it sets the tone to keep you more relaxed as you begin your journey. Another benefit of deep breathing is that it helps your body release serotonin, the feel-good neurotransmitter that facilitates a relaxed body-mind state.

Of course, make sure you look behind you and both ways before you back up and take off down the road. Stay tuned for Part II for more happy traveling tips next week!

Want to learn more about staying blissful even when you’re feeling stressed? Click HERE to receive my free bliss tips today.

Wishing you much health and wellness!

Wishing you peace to your mind, wellness to your body and tranquility to your spirit.

Namaste,

Rochele Lawson

Rochel Marie Lawson, RN,AHP,CMS
The Queen of Feeling Fabulous
The Wellness Architect

www.healthhealingwellness.com
www.rochelelawson.com
www.blissful-living.net
www.facebook.com/rochelelawson
www.youtube.com/rochelelawson
www.freegiftsfromrochele.com
www.stressassessmentmagic.com