Your Self-Care Space

Making Your Self-Care Space

Everyone needs a place where they can relax and plan their time, journal, engage in a hobby or read. A study, a tea corner, a home office or a spot on the back patio area. Everyone needs that area for their own peace and growth.

When I was in school and would sit down to study, I would make myself a comfortable place to be. I knew I was going to be there for hours at a time, and I needed to be sure I was able to use the space well. A place for my books, to write well, to hold my laptop, and a place for a mug of a something warm and cozy and a small bowl or plate when I needed to refuel my body and brain.

At first it was just a space next to the coffee table so I could lean on it. But then I started to customize the area, and it helped not just my workflow, but my mental flow as I enjoyed my time in that space. I had more room on the floor and arranged very large pillows to sit on and lean against, as I used the table as a desk/snack area. Of course, I used the floor space around me, and it was a great help! I could get a good view of charts or sequences I might need.

I looked forward to spending time there and taking steps towards personal growth. I Used that spot for the same reason as I grew my business, being able to not only create files for clients, but to practice what I preach and experience the positive results I was teaching others.

As my needs grew, I graduated to a standing desk for better back health when I needed to change my positioning for the sake of posture and sitting too much. Sitting too long is the new smoking. It deteriorates your cardiovascular health and impedes blood flow in the body, even leading to blood clots in the legs that can become life threatening. Most office workers, truck drivers and classical musicians are on blood thinners due to the threat that extended sitting causes.

 For the lungs it just causes them to become weaker the more you sit and are less active. It’s like the old saying that if you “…don’t use it, you lose it”. The more you sit in the day, the harder it becomes to climb stairs, go on hikes, etc. Try to find time to go for walks in the day. If it’s too hot, try the mall, or if it’s nice out and you have a favorite park, walking there regularly might be a positive addition to your routine. Take a break as often as possible, like every 30 minutes and walk around the building. Going to the gym or running for 30 to 60 minutes sadly does not erase the damage done to the body by sitting all day. Standing during the day might sound tiring, but you will truly be amazed at how you will grow to prefer it. It keeps your back better aligned, and you burn calories at a much higher rate than if you were sitting.

By sitting longer than 30 minutes at a time, you are actually causing your stress hormones to rise and throws your body off by slowing down your metabolism. This causes stress on your kidneys, weight gain, drop in overall energy levels and ability to focus, and is putting two and a half times your body weight on your lower back. It’s ok to set up a high stool or high sitting office chair to give yourself a break at your tall desk, but don’t depend on it. You will end up more productive and healthier overall by incorporating self-care in your personal productivity space.

If you live in a highly populated area, I am guessing the air quality is often not at a healthy level. That just adds to the issues. Make sure you are using a good air purifier in your home and office. If you have several air quality alerts in your area, don’t be shy to use an air filter mask or a scarf to get from one point to another. Don’t play with lung health if you need a scarf of some type while outside.

Making a list or a vision board on Pinterest for things you would like in your self-care space is always helpful. What do you want in your space? Is it a workspace? A wellness space? A study area for my down time, or an art studio corner for expressing myself?

I have a tea corner, and that is where I read and research. I have a comfortable chair that is pillowy and large. I have a cozy blanket if I get cold and a lamp in the corner, with a low table for my plate and cup. There are air cleaning plants and an air purifier close by to keep my environment allergen free. I get up as often as possible and sometimes set an alarm to do so as it can get too cozy and neglecting movement gets too easy. So, I get up and do a chore for a few minutes to keep my environment in order and return to my spot. Make a small list of what you can do as little breaks; wash your cup and bowl, do a load of laundry, brush your hair, take a ten-minute walk outside to get some sun or fresh air. For long sessions of working, I have a high standing office chair with wheels and lumbar support. I use a standing desk and keep my notebooks, books I need at the time and pens available.

For my creative time I set up an art corner. My canvas, paints and lighting on a drop cloth and my pencils. If you have a creative hobby or interest, set up your space. It really is part of self-care. Make that part of your wellness for mental health and personal growth and possibly connect with like minded individuals who share the same interests.

For the workout sessions at home, I have my weights, exercise ball, workout mat, and bands. I make sure I have enough room to warm up, workout and stretch afterwards. I make sure I clean my tools to ensure good health. For the bathroom make sure you have an organized clean space, including the tub. Taking warm baths in a relaxing environment has positive effects on the body’s detoxification process and lowers stress. Make sure your soaps and bath additives are all natural and non-toxic. To reduce sore muscles after your workouts, take contrasting showers very warm and cold for 15 to 30 seconds each, going back and forth about 3 to 4 times each. This flushes the muscles of lactic acid build up reducing inflammation and that extreme sore feeling that may follow. Make your bath and showers part of your recovery, as it increases blood flow to  the necessary tissues to increase healing and new growth.

Everything is for a reason with self-care. Setting up your space in each aspect of your life can make a massive difference in your plans for success in any area of your life. Build these spaces with positive intention.

Never let anything detour you from taking care of yourself when you can indeed help it. Your spaces for self-care will probably go through changes over time, depending on your personal needs and wants. I added red light therapy to my rest and recovery time. After my stretching, detox bath, and winding down shower, I get my eye goggles to block out light, and spend time under my infrared light therapy lamp. There are numerous benefits to red light therapy, and I am a big fan. It helps in reducing inflammation, helps regulate the circadian rhythm aiding in restful sleep, and encourages the production of collagen and regenerating tissue cells throughout the body. It’s great as a final step when getting ready for bed, as well. When you are ready to settle down for the night, you can always set up your red light and relax to get ready for a good night’s sleep. If you have tense muscles, red light therapy might offer some relief as it is becoming popular in sports medicine recovery.

Make sure you shield your eyes and do not look directly into this or any light. This could damage you vision permanently, so please exercise caution when learning to use, or continuing to use wellness tools of any kind. Use discernment and make sure you are following all directions that may come with your wellness items.

I will provide links to things I suggest and use myself. Yes, they will have affiliate links to items, but that may not always be the case. You are free to explore and obtain your wellness tools from whomever you choose, but I will post links that may help.

The King’s Diet

The King’s Diet

The Kings Diet historically refers to foods a common person couldn’t afford, such as dairy, cattle and lamb. Those of high stature were usually most likely to indulge in such “rich” foods on a more regular basis. Usually those who were much more so considered “working class” were usually on a highly plant-based intake, and that differs according to world region.

Incredibly, the aspect of the “King’s Diet” doesn’t differ in that regard. It doesn’t matter where in the world a royal house stood; high animal protein consumption was a key factor on most menus.

Gout itself was once considered a disease for those in royal houses, for that very reason. Usually, people with a high cholesterol intake who are susceptible to such ailments seem to get a case of gout, due to the high buildup of acid causing inflammation in the connective tissue. It’s a very painful issue, and those who experience such issues are usually told to refrain from inflammatory foods, including beef, shellfish and red wine to name some. Night shade vegetables are usually foregone, as well.

It's amazing that for thousands of years such food traditions have remained a common factor in so many different places. But times are definitely changing for a new generation of business leaders. It’s been happening for a long time in the corporate realm, to name one, but I am truly surprised that some world leaders insist on clinging to unhealthy traditional diets.

Many CEO’s and others in business positions that demand optimal performance, have taken on a much healthier way of life. They pay close attention to their intake and overall physical condition and performance. They have learned and continue to live by the knowledge that they can’t maintain themselves be of service to others if they fuel their body/brain with garbage chemicals. If you can’t think straight and make necessary decisions, or engage in creative growth, you have a serious problem, and that is a threat to your livelihood.

The knowledge that is held in the upper economic demographic mainstream is that health truly is wealth. If you do not encourage good wellness practices for yourself and those around you, you simply cannot support what is necessary to build and grow. It’s truly that simple. It’s why many corporations demand their CEO and leadership staff be in peak physical condition.

It even goes into Biblical text, when the King demanded Daniel eat a rich diet, but Daniel insisted on plants only, and grew stronger than his opponent. That specific King wanted to let the lands around know that his Gladiators ate a diet as good as his own, not realizing the health repercussions of such a highly acidic practice. Historically, Gladiators have been shown to be vegetarians; not because they were not wealthy, but because their trainers knew that recovery of tissue is faster on a high plant-based intake. Many modern-day athletes have taken on the lifestyle because they studied for themselves and wanted the best possible recovery and training opportunities.

There are such great varieties when it comes to healthy plant-based options. You don’t have to be a vegetarian to enjoy vegetarian foods, either. So many cultures offer amazing options full of healthy herbs and spices! Every Asian and Mediterranean culture has several flavorful dishes that offer meat free options. If you want to enjoy an evening of cooking something new, check out the You Tube channels like @healthyveganeating . The instructions are thorough and easy to follow. Find something amazing that you think you would like to make and enjoy some kitchen time!

I have friends who don’t like to cook, and I get it, especially if you work a lot. But consider the alternative; you are not going to get the same quality of food eating out that you will if you prepare your organic produce yourself. Is it worth the chemicals? Have you been having any health issues, or feel like you have no energy? Your body holds on to all the chemicals you consume. And heating some of them that are in the foods for flavor, or a preservative can increase the toxicity of the food. It's worth the dedication to local organic shopping and taking a little while to take care of your own menu. Yes, everyone wants to eat out sometimes, but choose wisely. That’s a big consideration as to what kind of cuisine you may want to choose. And please don’t think that because in the basics of macro nutrients that foods are “automatically” healthy because of being seafood, or grass fed. Find the source; is the fish farmed and loaded with chemicals and hormones that cause hormonal imbalances in those that consume them? Is the animal that is labeled “grass fed” actually roaming a pasture freely, or is it held in a cage and fed grass clippings?

If you think my bringing things like this to consider seems like “A LOT” or “too much” just think that I have to be bring it up at all. THAT is how much is in the food. It all adds up and you truly should consider that every time you make a food or beverage choice. The water, the milk, the cheeses, the animal and the plants being injected, fed, sprayed or just GMO from the lab. It’s time to really get super “hands on” with what you eat and feed your families.

You really are the ruler of your own kitchen, and you deserve to eat a healthy locally grown organic diet, vegetarian or not. Set your kitchen up for success when you pick out what recipes you want to make! We can get creative and have fun in the kitchen and make your lifestyle a pleasure to embrace.

Want to keep it basic? They have sandwiches and easy food hacks, I’m sure!

Want to explore the extra layers of what can be done in the kitchen? There are recipes for that too! I am quite sure!

Start with the basics and don’t get overwhelmed. What kind of food do you like?

If you find a recipe with items you don’t like, just substitute or leave it out if it isn’t absolutely necessary to the actual structure of the dish. Like leaving out a rising agent in a cake, for example.

Start with 3 recipes and go from there. Look for a healthy version of a favorite recipe or find a better version. I didn’t grow up knowing how to make Ratatouille, but it was a fun meal to make. Try with making your own BBQ sauce, or a family favorite soup and sandwich combination. I know people who play with grilled cheese ingredients like it’s their job. Vegan and not vegan! And the soup varieties I hear about; curried chickpeas, tomato basil cashew cream bisque, sweet potato or pumpkin cayenne bisque…be creative!

Make it fun by putting on some music, making sure all your kitchen tools are clean and ready to go! Make yourself your favorite beverage and enjoy your prep time! Clean as you go so you can reuse tools and space. Stay safe in the kitchen by being mindful of temperatures, timing, lids on jars and bottles and electric appliances being clean and in good working order. If not using an appliance on the counter for a while, unplug with dry hands ONLY and keep away from liquid spills of any kind.

I know that sounds very basic, but it happens a lot even in professional kitchens and accidents are possible anywhere when people are in a rush or just not thinking at the spur of the moment. I have worked in the hospitality industry for many years from the host stand, prep area, serving to management so I have seen a lot.

Keep your kitchen clean and safe, but make sure you have good speakers, lol!
Get your playlist ready and start enjoying your kitchen time! You can listen to audiobooks, motivational videos, or chat with friends on speaker phone.

Everyone is different and there is no one cookie cutter diet for everyone. Be it cultural, the way you grew up, or whatever the reason, find the healthiest version that suits your life. Visit a local butcher, not a mainstream chain. Visit your local farms when possible. Local Harvest is a great way to find a place in your areas that offers fresh farm goods of all kinds! Just type in your area information and it will show you what fresh local items are offered in your zip code or close by. There are also fish mongers in certain regions, or maybe you live in an area that offers good fresh fish right from the fishermen! Try to utilize such people as often as possible, not just for your health, but it can also be less expensive than a chain store. I have experienced such perks with stopping at local farm for berries and honey! The eggs my friends have gotten from a local farm are excellent quality and they can see that the animals are well cared for, and the place is clean. It matters a lot when you consider what is being passed of as healthy foods by huge factories.

I hope you find your “Kitchen Groove” and enjoy exploring better food!

Build and grow a healthier lifestyle for a better quality of life.