Category Archives: Physical

Simple Steps to Self-Care

By Donna Boylen

What does self-care mean to you? What pictures come to mind when you think of the words ‘self-care’? It usually means something very different for different people. Some of the responses I’ve had when I’ve asked people what it means to them include

  • Taking time out for me
  • Eating healthy
  • Exercising
  • Having a massage

which are all great answers!

Self-care to me means simply looking after your whole self, not because you ‘have to’ but because you want to, because it feels good to do so and because you like looking after your own needs as well as other people’s and it is such an important thing to do for yourself. We can only give to others when we have plenty within us to give. If you let yourself get run down, tired, de-hydrated, lacking in nutrients, mentally exhausted and a tired body, you simply cannot enjoy life nor can you be there for the important people in your life.

By taking care of yourself properly, you reduce stress in your own life. You increase happiness, you create a healthier body and mind and you feel more satisfied with life in general. Self-care has also helps prevent burnout, but most importantly, self-care shows you that you are indeed an important person. That your needs matter just as much as anyone else’s needs and that it’s not selfish or self-indulgent to take time out for yourself – it’s simply showing yourself some self-respect.

There’s a difference between eating fast food just because you’re hungry and need a quick fix, compared with making yourself a delicious and nutritious meal. Fast food is taking care of the hunger part of your body, but the nutritious meal is taking care of all of yourself; your hunger, but also your body and mind. You can have a quick shower to get clean or you can prepare a warm bath with some Epsom Salts and essential oils and have a soak. Again, these both achieve the goal of getting clean, but the bath is taking care of all of you – allowing you to relax, unwind, have time out and also get clean, instead of the rush that a quick rinse off in the shower will give you.

Often ladies will tell me that the reason they don’t do much in the way of self-care is because it’s either too expensive or they don’t have time. It is true that some self-care activities can be expensive but there’s plenty of other things you can do also. Facials, massages, manicures, retreats, yoga classes etc. can all be wonderful ways of taking care of yourself, but of course they come with a price tag. For these type of items, you may want to put a little money aside each week and treat yourself on a quarterly basis for example. Giving yourself these same types of luxuries at home though can be relatively inexpensive and yet you’ll still feel great after doing them.

And yes, sometimes self-care actions are impracticable on a daily basis – no, we don’t all have time to soak in the bath for an hour every day, but there are many self-care actions that you can introduce that can quickly become habits in your life, and other actions you may want to schedule in time for on a weekly or fortnightly basis.

Some cheap, quick and easy ideas for self-care can include:

  • Swapping your morning coffee for a slice of lemon in hot water
  • Giving yourself a hand massage and manicure
  • Taking a nap
  • Drawing, painting, creating etc.
  • Listen to music
  • Meditate
  • Going for a walk on the beach (or your other fav place)
  • Investing in a foam roller and giving your aching muscles a massage
  • Exercising
  • Preparing a healthy and nutritious meal
  • Reading
  • Start a compliment jar. When someone says something nice to or about you, write it down and pop it in your compliments jar. Every now and then re-read through all the beautiful things people think about you
  • Stretch your body; or even better find a yoga workout on YouTube and treat your body to that
  • Get some sunshine
  • Go for a swim
  • Slow down. Walk slower than you usually do, put your phone away and try to spot 5 beautiful things in your environment
  • Keep a gratitude and accomplishments journal. Each day, write 5 things that you’re grateful for and anything you’re proud of accomplishing that day
  • Give yourself a facial

Other aspects of self-care include things like regular doctor, dentist, option appointments for example. Is there some minor health issue that’s been bothering you but you seem to never get around to making that doctor’s appointment? If it was your child or family member, would you make sure they got checked out?

Self-care is often the first thing to get neglected when you become busy, tired or stressed and yet it’s the very thing that you should be turning to at these times. Many people treat self-care as a type of reward or treat, but if you start incorporating self-care into your daily and weekly routines, you’ll begin to notice great improvements in your life. If you’re feeling stressed or you’ve forgotten what self-care feels like, take some time today to pick out a couple of activities you can do every day that is caring just for you and then pick out another maybe lengthier activity you can do on a weekly basis.

Let me know in the comments below what your favourite self-care activity is and what you’re committing to do for yourself this week. _________________________________________________________________________

Donna Boylen helps women create the life of their dreams by getting clear on their goals, values and priorities.

Her passion is empowering women around the world to set and achieve magnificent goals both personally and professionally. She loves to work with women who are really ready to break through barriers and create their dream life.

Her goal is to help you achieve your personal and business goals in fast and easy ways that you never dreamed were possible and Donna coaches and conducts training programs for women wanting to succeed.

Join Donna’s group on Facebook here: and download your free gift – 21 Ways to Balance Your Life Right Now here: []

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How to Make French Toast – Two French Toast Recipes That You Will Love

Many people are looking for information on how to make French toast. There are lots of recipes available to choose from. The great thing about making it is that you can serve it in a variety of ways. You can serve it with different syrups, apple sauce, fruits, berries and lots of other toppings. This way, even if you make the same toast, it will taste differently because of the different toppings you can use with it. And the good news is that it is very simple to make it, and this article will share with you exactly how to do that.

The basic idea of French toast is that it is simple white bread, dipped in the egg custard and either friend or baked. The custard is usually made with eggs and milk and other things, such as sugar, vanilla, cheese or many others. In this recipe we will talk specifically about fried French toast.

Quite a few recipes discuss making the toast sweet – with sugar, syrups, apple sauce, berries, fruits, etc. One of the recipes in this article is for sweet toast, while the other one is for the savory kind.

Here are two recipes for you to help you prepare it:

French Toast Recipe 1: Sweet

This is the recipe that a lot of people know and like, with a sweet twist. So for this recipe, you will need to first find good white bread. You can use white sandwich bread, or any other white bread that you have available.

Next, you will need to make the custard. A custard is nothing more, but the combination of milk and eggs. You can also use heavy cream or half-n-half to make the custard even creamier.

Now, you can add some additional things to the custard. These can be vanilla and a bit of sugar. Now your custard is ready. Dip both sides of each bread slice into the custard and then fry the bread on a skillet in some butter and oil, a few minutes on each side.

Once your toast is ready, you can top it with fruits, berries, apple sauce or syrup.

French Toast Recipe 2: Savory

You can also make the toast with a savory twist. The only difference between the above recipe that makes it sweet, and a savory one, is how you flavor your egg custard.

Now, to make it savory, use salt, pepper and herbs (such as dill or parsley) to flavor your custard. Then, make the toast. You won’t want to top it with fruit, as it is not sweet, but it tastes great on its own.

And now check out the step-by-step sweet and savory French toast recipes! Sweet French Toast Recipe and Savory French Toast Recipe

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8 Foods to Fight Stress

Under stress – whether it is work, study or a relation, dietary habits change substantially. Some people lose their hunger when under stress whilst others tend to overeat – most often fatty, sugary and junk foods. Always blaming stress for making poor food choices is not the right approach. In fact, making the right food choices will help stabilize blood sugar levels and your emotional response. Good nutrition helps in balancing your stress hormones, relieving stress and boosting your mood.

Here are 8 foods to reach out for when you have just about had enough which will calm and soothe you.

🌾OATS: Being a complex carbohydrate, oatmeal causes your brain to produce serotonin, a feel-good chemical. Serotonin calms you down and makes you feel good. Oats are also rich in beta-glucan, which help in lowering blood cholesterol level and also help in weight management.

🌰NUTS: Nuts help replenish Vitamin B stores that are depleted in stress. The B vitamins help us manage the fight or flight response in stress. The potassium in nuts also helps keep the blood pressure in check thus reducing the strain on the heart.

🐟SALMON: Eating salmon on a regular basis has been linked to reducing the risk of getting depression because of the omega 3 fatty acids present in it. It can reduce stress and anxiety in individuals when eaten even twice a week.

🥬LEAFY GREENS: Leafy greens contain folate that produces dopamine in your brain. Dopamine is involved in the emotional regulation in the brain thus keeping you happy. Besides folate, magnesium in the leafy greens also helps in keeping us calm and good.

🌱SEEDS: Seeds like the sunflower seeds, flax seeds, watermelon seeds, etc have stress-reducing benefits. These tiny powerhouses are rich in magnesium that promotes a healthy nervous system. They also are full of tryptophan which is an amino acid that helps in the production of serotonin that helps you feel calm.

🥑AVOCADOS: Avocados are rich in the stress relieving B vitamins, Vitamin C and folate. They also contain potassium that naturally helps in lowering blood pressure. This makes them one of the best foods for relieving stress and anxiety.

🥛MILK: Milk contains tryptophan, an essential amino acid which is a precursor for the neurotransmitter Serotonin. Serotonin is a “feel good” chemical known to promote relaxation and calm in a person. And, milk taken with another carbohydrate will help in the absorption of tryptophan.

🍲LENTILS & BEANS: Being stressed can be detrimental to your nerve health. Lentils and beans are rich in magnesium, folate and potassium which help calm the nerves, reduce anxiety and promote brain health.

Researchers have found that eating a diet of processed, sugary and fatty foods increases the chances of stress and depression. So, as a general rule steer away from these foods if you are looking to improve your mood. Eating a healthy diet not only helps in maintaining a healthy body weight but also helps in keeping the moods in order.

Café Nutrition with their weight loss clinic in Mumbai offer weight loss in Mumbai and over the world through their online and offline nutrition services.

Arati Shah is an expert nutritionist who crafts personalized weight loss programs at Café Nutrition. Having earned a Bachelor’s Degree in Nutrition along with a Post-Graduation in Sports Sciences and Nutrition from S.N.D.T Juhu, she runs one of the top weight loss clinic in Mumbai. She heads the team of weight loss in Mumbai and takes a personal interest in each and every client of Café Nutrition.

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4 Big reasons to fix meals at home instead of eating out

Right now in the US we’re all at a certain level of sheltering in place at home. While we all love to eat out, it might not be as easy to do depending upon your location and what phase of reopening your community is in. So besides the obvious obstacle, what are some other reasons to eat at home or at least put eating at home in a positive light?

Spending some precious quality time with your family.

Photo by August de Richelieu on

In a lot of homes, family dinner was a thing of the past prior to this global pandemic. We were all just too busy doing other things outside of the home. This can be a good time to reconnect with your family, not just around the dinner table but in the kitchen during meal prep.

So many mothers in particular are sharing their frustration with having to make a never ending series of meals during quarantine. Get your kids to get in there and help. As the good book says:

 If anyone does not want to work, neither let him eat.

2 Thessalonians 3:10

Cooking with kids gives you an opportunity to teach them to make healthy food choices. It also allows them to have hands-on learning with fresh, affordable foods. Just call it Home Economics! (Remember that class?)

Getting a refill on your drink as soon as it’s empty.

We’ve all been there. Even with the best waitress or waiter in the world, you end up sitting for a minute or two looking at the bottom of an empty glass. At home there’s no need to sing like Elle Varner; just get up and get your refill.

Another benefit is if you partake of alcoholic drinks, no worries over whether the drinks are being made with a really light pour. You know what we’re talking about; the barely there tequila in your margarita or the mostly Coke & a whisper of rum in your Cuba Libre. You know exactly how strong (or weak) the drink is going to be when you make it at home AND you don’t have to buy another drink for a refill.

Avoiding that restaurant markup.

Each ingredient at your favorite restaurant has a markup. (Obviously – otherwise they wouldn’t be in business very long.) But how much do you think they mark up their meals? 50%? 100%? Nope. The average markup for each ingredient at a restaurant is 300%! A $9 hamburger (that’s right – without cheese) at a diner would cost you less than $2 to make at home. If you’re trying to stretch your dollars, cutting back on restaurant-prepared meals can make a big difference.

Cooking at home can improve your health.

A recent study conducted by the University of Washington found that those who cooked at home 6 times per week met more of the US Federal guidelines for a healthy diet than those who cooked meals at home 3 times per week. In other words, if you’re eating at home more often than you’re eating out, you’re more likely to be getting in your fruits, veggies, and other essentials of a balanced diet.

Taking better care of your health and saving money? Now that’s a reason to fire up the backyard grill!
Wishing you wellness!

Plate IQ: “Should You Get the Guacamole on Your Burrito? A Price Analysis of Your Favorite Foods.” 4.3.2018
ScienceDaily: “Cooking at home tonight? It’s likely cheaper and healthier, study finds.” 3.14.2017

Helping Kids Get Physically Fit

We know that for adults, the benefits of being physically active are myriad.

Reducing the risks of heart disease, cancer, type 2 diabetes, high blood pressure, osteoporosis, and obesity are worthy goals we should strive for. But how often do we think of these health concerns when it comes to our kids? They’re just kids, right?

When was the last time your kids exercised for an hour every day during the week? According to the US Physical Activity Guidelines for Americans, this is the recommended amount of physical activity for children and youth.*

However, statistics show that a large majority (more than two-thirds) of children and adolescents don’t meet this standard. And with so many of us still (hopefully) trying to limit our interactions with others to slow the spread, it’s likely your child or teen is spending a larger amount of time in front of a screen. So how do we change this statistic?

Although it’s typical that physical activity tends to decrease with age, developing an active lifestyle while young will likely influence activity levels into adulthood. For instance, if you used to run half-marathons as a teen, the idea of running a half-marathon now – as an adult – wouldn’t be as jarring as if you had never done that at all.

Photo by Valeria Ushakova on

Studies show that there are several factors that can help increase physical activity in children. The first factor is the parents’ activity level. Simply put, active parent = active child. This is relevant for adults who don’t have their own kids, but have nephews, nieces, or kids they mentor. An adult’s level of activity can help foster the activity levels of the children they influence.

Another factor is getting children involved in a rec league or team sport. While you may not be able to do this in person, depending upon your location and current mandates, there are virtual options. By adding these into a child’s weekly schedule, each extra hour per week of practice, games, meets, etc., adds nearly 10 minutes to the average daily physical activity for the child. They’ll never have time for exercise if it’s never scheduled to begin with. (This tactic works for adults, too, by the way.)

This much is true: being physically active while younger will affect the health of a child as they grow into an adult. So whether you have children of your own or children you are connected to, your level of activity can help contribute to building a habit of physical activity which will carry on into adulthood. Here’s to building our health, and our children’s, for the future!

“Physical Activity Facts.” Centers For Disease Control and Prevention*, 6.28.2017,