3 Minute Stress Busters - relax, release, recharge in 3 minutes

Day 3 :

Have you ever heard the quote, " I am woman, I am invisible, I am tired" !!  Women want to do it all, but we pay a price by sacrificing our own health and well being.

Woman are often overextended and need to find ways to reduce their stress and eliminate the habits that lead to exhaustion and poor health..

I don't mean to generalize, but most men come home from work exhausted and take a little down time to relax. They read the mail, watch TV, have a snack or even take a little nap. They know how to take care of themselves. They  put their needs first.

Most women on the other hand, don't put themselves first, but they should. Woman try to do it all: take care of the household, their children, their husband, their extended family while juggling full time jobs, etc. Women rarely indulge in a little downtime after work. I know I keep going and keep pushing and sometime I really don't take care of me.

I often hear my husband say, " I've been working on this project for 2 hours, I'm going to take a little nap".

" What?, " I think. But you didn't finish the job!!  I can't imagine planning and cooking for a dinner party and just stopping because I am now tired. I'm never stop until the job is done. And I juggle.. I am doing things for my kids, for my husband, some volunteer work, etc. I know I overextend , and thus walk around somedays overtired, a little irritable, and a little stressed.

Is being super busy is a women thing? Women try to be Super Women, but often end up being Super Exhausted!

Is there a definitive solution? Probably not, but there are some simple, 3-5 minute strategies, I've found that  help me relax, relieve stress and restore balance. When I remember to take 3-5 minutes three or four times a day, I do feel better.

Here are some of my favorites rejevenators:

1. Just stop whatever you are doing and watch a 3 minute funny or inspiring YouTtube video or a music video on your phone, Ipad, computer...it relax you, make you laugh, or change your mood.

Watch this hilarious youtube video ( in very good taste) that reveals how a mom's work is never done. The music alone will give you a lift- but read the rest of the strategies before you leave to watch the video.

..                              Gotta watch:     It's a mom's day to the William Tell Overture.. A must watch..

2. Stop and just breath slowly for a full minute:  Just stop whatever you are doing, even if it is for only one minute.. close your eyes, take a deep breath in slowly and let it out slowly.. relax.. let go ... say a prayer if you are so inclined.

Play classical music in the background while you work. I had a co- worker who always had classical music playing in her office. As soon as I would enter her room and hear it, I would feel different- my stress level would drop immediately. Did you know that they play classical music in the waiting rooms at Grand Central Station in New York City? Classical music is soothing, helps restore balance and increases energy when you are feeling frazzled. Vivaldi, Mozart or Chopin are all excellent choices.  Think mint. Mint energizes the senses, boosts your energy, and stimulates mental clarity. So, if you feel like your energy is getting low, reach for a mint, a cup of herbal mint tea, mint chewing gum or even some mint fragranced hand cream. I bought a mint roll on fragrance from the aromatherapy section of the health food store. The smell or taste of mint is refreshing and rejuvenating. Grapefruit is another aroma that is stimulating to the senses. Keep a small container of grapefruit essential oil ( available at most health food stores and Whole Foods) and smell it when you are beginning to feel tired. Also, use grapefruit fragranced hand cream as a nice pick me up. In addition, eat a grapefruit; Pink grapefruits are loaded with Vitamin C, lycopene and antioxidants. Sunlight.  Take a 5 -15 minute walk in the sun at lunchtime.  Being in the sun is uplifting and the walk will help you energize. Sunlight is essential for your body to produce Vitamin D. Research is just beginning to document the importance of getting at least 15 minutes of sun exposure without sunscreen daily. To read more about sunlight and Vitamin D click here :  More Sunlight and Vitamin D Stress Ball: Stress balls really work. I was at the dentist the other day and was a little nervous. The assistant handed me a stress ball in the shape of a giraffe to squeeze. I thought it was silly at first, but as the dentist worked on me..I found myself squeezing away.  Here's something you can do right at your desk. If  you can't get up from your desk,  keep a squeeze ball in your drawer. If you start to feel tense or angry, pump a stress ball for at least 30 seconds to a minute or longer. If your hands aren't free, pump it between your knees. This will help relieve stress on the spot. Massage Your Ears: The ears are loaded with acupressure points. By massaging the ear, you are massaging the acupressure points and thus stimulating the entire body. I love this one. It really relaxes me. Here's what to do: Gently pull your ears outward and tarting at the top, begin unroll the ears and working your way down. Repeat a few times. You will feel your ears heating up and the energy beginning to rush. It is one of the most relaxing and best quick energizers and you can do it anywhere.   Breathe and Stretch: .Move away from your desk and take a good stretch. Put hands together in the prayer position in front of your chest, move your hands upward and stretch .. Also try this one.  Split hands by moving one hand up toward the ceiling and the other hand downward toward the floor. The pull up and stretch. Now switch sides. This will help you stretch in two directions.  Do this exercise 3 or 4 times. It really feels great. The Breathing Exercises really really work in just minutes!!!  Polarized Breathing:   Deep breathing helps slow the heart rate, relieves nervous tension, clears toxins, and may lower blood pressure while reducing stress hormones. Start by putting your tongue on the roof of your mouth. Press one nostril closed and breathe in very deeply and slowly through the other nostril. Release slowly and repeat 3 times on the same side. Now switch sides and repeat three times on the other side. Alternate Breathing: . This type of rhythmic breathing helps support ionization balance which impacts the balance of calcium and potassium in the bloodstream. When the ratio is balanced, you feel more relaxed. This is what you do :  Put your tongue on the roof of mouth.  Press one nostril closed and slowly breath in through the other.  Slowly release and switch nostrils.  Do this on one side and then repeat the breaths on the other side.  Repeat 3 times. Massage Your Own Neck and Shoulders:  This is a quick massage that you can give yourself. Start by closing your eyes. Place your hand on the opposite shoulder. Massage your neck and shoulders. Switch hands and sides. aah!! Feels good and revitalizes your energy. Acupressure: Using the thumb from one hand, massage the palm of your other hand. At the same time, use your index and middle and other fingers to massage the top of your hand. Massage for the count of 40 rubs and then switch hands. Also, massage the area between the thumb and the index finger for the count of twenty on each hand.  Acupressure is the application of pressure on certain points on the body. Originating in China, acupressure works on the principles of acupuncture. When acupressure points are pressed, they help release muscular tension and promote the circulation of blood that helps energize the life force. For years, martial artists are taught to massage their acupressure points to help improve circulation and increase flexibility of their muscles.    Lift Your Spirits: Keep a picture of something or someone you love on or hanging near your desk: A picture of the ocean, a snowy day, your children or other family members, a pet, a waterfall, a beautiful sunny summer day, a fall day or whatever else makes your feel good. Looking at the picture will lift your spirits and energize you.                       Golf Balls Massage: No, you won't have time to get out for a round of golf, but you can still benefit from golf balls. Keep a few in your desk drawer. When your feet are tired, slip off your shoe and roll one or two golf balls under your feet. Very relaxing. In addition, while sitting at your desk stretch out your legs and flex your feet back and forth 6 times and then rotate them at the ankles. Choose Snacks Wisely When you need a little pick me up, skip the sugary granola bar. Instead, eat fresh fruit, some nuts, vegetable sticks and humus or some protein.  . Dehydration is a major contributor to fatigue.  . By the time you are beginning to feel thirsty, your body is already starting to dehydrate

Tired Eyes: For every hour that you sit at a desk or use the computer stop for 5 minutes and try one of the following techniques that are sure to help raise your energy level.

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 Eye Exercises : Eye exercises can help rest tired eyes that have been looking at the computer screen too long. It is important to rest your eyes every 30 minutes, so they do not develop eye strain.

• Palming: rub hands together for 15 seconds to bring energy to your hands. Lay your palms over eyes for 3 minutes and relax
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• Blinking: To restore rest, blink your eyes 10 times in a row.
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• Pupil rotation: Massage eyes with this simple pupil rotation. Without moving your head, look up and then look down, look left , look right and then look  in a circular motion. Repeat and relax. Do this 3 times. Then repeat and rotate eyes in the opposite circular direction.
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• Tracking: Track eyes left to right as if reading (20 times)
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• Far and Near:  Look at an object in the distance and then look at an object very close to your eyes ( use the tip of your finger) Repeat looking far and near about 7 times in a row.

What do you do to reduce or eliminate stress? Have you tried any of these techniques? Did you enjoy the video?  I would love if you left a comment!!

31 Days To Better Health

Everyone wants to eat healthier, exercise, be stress free, think positive thoughts and feel healthy and balanced. BUT with our busy lifestyles, this can be a challenge.

How do we achieve those wonderful goals? .
For the next 31 days during the month of October,  I will explore and write about ways that women can take better care of ourselves while trying to manage very busy lifestyles.

I will share resources, book reviews, alternative healing ideas, recipes, short cuts, etc.
I'm hoping you will join me each day as I share ideas, concerns, and some women's stories that may inspire and help you create more balance, well being ,and better health in your own life.


The topic I've chosen is  " 31 days To Better Health. "

I hope you enjoy my 31 days To Better Health ! ( There will be 31 blogposts- not necessarily everyday.. but almost every day until I reach the 31...

I am participating in this 31 Day Challenge with well over a thousand other bloggers. If you are interested in seeing the topics of the other participants, visit the host at  The Nester to see all the bloggers and their 31 Day Ideas.

 How do you cope, manage your hectic schedule, find shortcuts, etc.? Please feel free to share any good tips or ideas in the comments..Love to hear your ideas; it helps everyone..

Tomorrow's Post

Day 2 : I am Woman, I am Invincible, I am tired!  will be posted tomorrow Oct 2


May be Shared on some of the following blog carnivals: Blog Carnivals

Hearty Red Lentil Vegetable Soup

Red lentil vegetable soup is a perfect fall or winter soup. Red lentils are hearty and have a different taste than the more familiar brown lentil. 

Red lentils have the consistency of split peas but with a milder and sweeter taste. You will love the way the lentils just melt into the soup!

I've shared my delicious recipe for  Egyptian red lentil soup in the past; today I'm sharing my friend Seraphine's red lentil soup. Her recipe is a little chunkier than mine with different seasonings and vegetables.

Have you cooked with red lentils before?
Satisfying, soothing, and filling are synonyms that describe this  nutritious soup. The lentils are full of fiber, healthy proteins (17 grams per cup), low on the glycemic index, and have lots of antioxidants.

No Need to Pre- Soak Red Lentils
Red lentils cook quickly, so there is no need to pre-soak.

Red lentils look orange but transform to a golden color while cooking.

uncooked red lentils: a rich orange color

These colorful orange lentils fit perfectly into the fall color theme, providing a nutritious soup for a chilly fall evening. Eat it with salad and a sandwich for a nutritious quick meal.

Where can you buy red lentils?
They are everywhere but especially in any ethnic (Indian, Middle Eastern) store, health food store, Trader Joe's, and in the "Goya foods" section of most supermarkets.

These little lentils are naturally vegan, gluten free, hearty and tasty!! This satisfying soup is a winner! 

To my friend Seraphine - I enjoyed eating this soup at your home and appreciate that you shared your recipe with me. 

Seraphine's Red Lentil Soup Recipe

Ingredients: 
16 oz. bag of red lentils, washed well 
2 large carrots, diced
1 onion, diced small
2 stalks celery, diced small
1 bunch fresh parsley, chopped fine
Himalayan salt and pepper to taste
6 cups water (or 3 cups water and 3 cups vegetable broth) 

Directions:   Place washed and drained lentils into an 4 quart soup pot. Add the carrots, onion, celery, parsley and liquid.  Bring to a boil and then reduce to a simmer. Cover the pot and cook for about 30-40 minutes until lentils are tender, stirring frequently to avoid lentils sticking. If you serve this soup the next day, you may need to add more vegetable broth as the lentils absorb liquid.

My Instant Pot version is now in my new soup cookbook soup  

Shared on    Souper Sunday

My Notes: 

1. I have made this soup in the Instant Pot too 

2. This is a wonderful soup for Thanksgiving. If you don't want to add soup to your Thanksgiving dinner, consider it for the next day with leftovers.

3. In my adapted version, I add 2 bayleaves to my soup when cooking, and then remove them before eating.

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Thanksgiving Fruit Stuffed Acorn Squash - Gluten Free and Vegan

Want to dress up a simple acorn squash with a berry dressing? This fruit and nut compote is absolutely fabulous and is made from frozen fruit! This makes a beautiful Thanksgiving treat for a vegan, vegetarian or someone gluten free. The squash, fruit, nuts, and chia seeds make it a hearty healthy side.

Acorn squash sometime tends to be on the bland side. I had some of my easy to make  peach and berry compote left over and realized it would be a perfect pairing for my seasonal squash turning it from good to great!

This  stuffed acorn squash was delicious.  I loved the berry and walnut flavors as they mingled with the squash.

Fall is starting to blossom all around us and the fall crops are abundant at the local farms.

The local farms are overflowing with winter squashes,
bright orange pumpkins, and all kinds of interesting looking gourds.

                                              

 This is the  peach and frozen berry compote that I had baked the other day.

Easy Way to Cook the Squash

Wanting to cook the squash quickly, I decided to steam it in a little steaming basket.

Place the steaming basket in a large deep pot with a lid ( like a spaghetti pot) 

I cut the acorn squash in two, removed the seeds. I then placed the two halves in the steamer basket ( it wasn't balanced but doesn't matter), placed the basket and squash in a large pot with a lid,  added some water, ( enough to cover just up to the bottom of the steamer, turned on the flame,  covered the pot, and let the squash steam on medium high for about 15 minutes.( you might need to add water as it evaporates to keep it from burning )

When the squash was ready ( it became soft, but not too soft), I removed it from the pot. I let it cool for about 15 minutes and then  added the compote. I added a few chopped walnuts to the mixture for a little crunch. We ( hubby and I) really enjoyed the sweetness of the compote in the bland squash.

This squash makes an elegant side dish. It is one of my favorites to serve when we have guests!

Author: Judee Algazi @ Gluten Free A-Z Blog
Prep Time: 5 for the squash
Cook Time: 20 minutes for the squash
Prep Time for the compote: 5 minutes
Cook Time: for the compote 10 minutes
Total Time: 40 minutes
Serves: 4 Squash halves

Ingredients:
2 large acorn squash, cut in half, steamed, and seeds removed.

Filling for squash
..Ingredients: 
4 peaches, washed , peeled , and sliced ( you could use frozen)

1/2 bag of frozen berry mixture.
1 Tablespoon of vanilla
1/2 Tablespoon of cinnamon if desired
1 Tablespoon of arrowroot powder
optional:  1 Tablespoon of pure maple syrup
10 walnuts, chopped

Directions for the steaming the squash: 
Cut the squash in half, scoop out the seeds, and pierce the green skin with a fork . Place steaming basket in a pot and fill with water to the bottom of the steamer. Cover and steam until the squash is soft. Remove and cool.

Directions for the filling: 
Mix all the ingredients together except the walnuts. Put into a medium saucepan and cook over a low heat for 10 minutes. Stirring frequently.. Allow to cool , add in walnuts and mix, and spoon into the cavity of 3-4 steamed acorn squash halves.

My Notes and Tips:

1.  Amazon, Home Goods, Bed Bath and Beyond sells these little steaming baskets. They are great because you can steam anything and everything in them in much less time than it takes to bake. I make spaghetti squash, broccoli,  yams, cauliflower, beets, etc. in the little basket. It works so great and you don't lose nutrients by boiling away the vegetables.

2. This recipe is versatile. 

Thanksgiving;If you would like to make it for Thanksgiving, be sure to add fresh cranberries to your compote. 

Passover: Everything in this recipe meets kosher for Passover standards ( the chia seeds are questionable and may be left out and substitute potato starch or leave it out. It will still be great!

Rosh Hashanah: ( The Jewish New Year) Use apples in your compote !

3. You do not have to steam your squash.  You can bake or roast your squash too. 

4. Make the squash and the compote in advance. Just assemble before serving. I like it cold, if you do not then just warm up your squash and compote before serving. If you like it at room temperature or cold, then this will be a great time saver to free up your time and oven the day you serve.

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