1. Reduces Stress and Anxiety: Mindful breathing activates the parasympathetic nervous system, calming the body and lowering stress hormones like cortisol.
2. Enhances Focus and Clarity: By focusing on your breath, you quiet the mind and improve concentration, making it easier to stay present and focused.
3. Improves Emotional Regulation: It helps you respond to emotions with awareness, giving you more control over your reactions instead of being overwhelmed.
4. Lowers Blood Pressure: Slow, deep breathing can help lower blood pressure by relaxing the blood vessels and improving circulation.
5. Boosts Self-Awareness: It increases awareness of your thoughts, emotions, and physical sensations, promoting a deeper connection with yourself.
6. Supports Better Sleep: Practicing mindful breathing before bed can calm the mind and body, making it easier to fall asleep and enjoy restful sleep.
7. Increases Energy Levels: Deep breathing improves oxygen intake, which helps energize the body and mind, leaving you feeling refreshed.
8. Promotes Mind-Body Connection: It fosters a stronger connection between your physical sensations and mental state, which can lead to greater overall well-being.
Mindful breathing is simple yet powerful—regular practice can bring profound benefits for both mental and physical health.
First of all I want to acknowledge this awesome photo who I wish I knew who to give the credit to. I love how it depicts stress. We can appear calm but be fuming on the inside where it feels like our heads are actually on fire and we are covered in dark, heavy smoke.
We may be so use to the smoke that it’s just become apart of our day to day life. With this blog I want to extinguish some of that fire and help you to see through the smoke.
Your heads still going to catch on fire from time to time let’s be honest but maybe we can make a fire extinguisher more accessiblefor you and for others.
10 Questions About STRESS Answered – Gaining More PEACE In Your Life Gives More PEACE To Others
1. First of all what is stress? How is it defined?
Stress is a feeling of emotional strain and pressure. Stress is feeling out of control. Stress is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. It’s feelings of tension.
Stress is your body’s reaction to a change or challenge. Stressors can be positive and negative.
2. How do we react when we are stressed?
There are mental, physical, and behavioral ways of reacting to stress.
Examples of mental could include feeling overwhelmed, loosing your temper, feelings of irritability, thoughts of self harm, racing thoughts, etc.
Examples of physical could include headaches, digestive problems, muscle tension, even your breathing can change.
Examples of behavioral could include jaw clenching, biting your nails, even becoming verbally or physically aggressive.
3. Who gets stressed?
EVERYONE experiences stress. Even babies and children.
4. What are things that cause stress?
An overall answer to which causes stress could be lack of control over a situation.
Common examples could include; life changes, work, family, financial problems, health.
Not so common examples could include; unrealistic expectations and even procrastination.
Most things that cause stress fall under one of those categories above.
5. When do you feel stressed?
When you are under lots of pressure.
When you face big changes in your life.
When you are worried about something.
When you don’t have much or any control over the outcome of a situation.
When you have responsibilities that you find overwhelming.
When you don’t have enough work, activities or change in your life.
6. Does our stress affect the people around you?
The short answer is ABSOLUTELY. There is such a thing called ‘secondhand stress or stress contagion’ if you can believe it!
Stress from others can affect your own stress levels even if there is no direct interaction.
Stress contagion can happen through social and biological mechanisms, such as pheromones, social cues, and emotional expression. For example, people are four times more likely to catch stress from someone they know, such as family, friends, or coworkers.
People that are stressed release a chemical that can be inhaled by those around them, causing these people to become more anxious, as well.
Yes. Feeling unwell or becoming sick could actually be caused by stress.
Many of us are so used to feeling stressed that we may not even know it until we get sick.
Often times we also mistake anxiety for stress.
8. What happens if we ignore stress?
Ignoring our stress can lead to poor mental health and physical health over time which can take a toll on your body and open all sorts of un-fun doors. Obesity, diabetes, heart problems, and that’s just to name a few.
9. Why does stress happen?
It happens to help us, ultimately. Stress is the bodies response to pressure.
When we are stressed our body releases adrenaline and the hormone cortisol. Cortisol is “natures built in alarm system.” It’s a steroid hormone that our body releases in response to stress to reduce inflammation.
10. How can we reduce the stress in our lives?
There are many ways that we can reduce stress in our lives.
Examples include:
Good sleeping/eating habits
Yoga
Meditation
Exercising
Asking for help
Decluttering
Going for walks
Saying NO
Mindful breathing
Making time for hobbies
Acknowledgement of our stress
Connecting with others
And that’s just a few!
Overall stress isn’t going ANYWHERE but understanding it and acknowledging it is one way we can learn to better flow with it.
And when we can better flow with it we will develop more peace in our lives and give back more peace to those we love around us.
Here is a list of healthier snack options for whatever the need be. Whether it’s for you or your children you’ll be sure to find some good snack choices!
1. Sliced Apples With Peanut Butter Or Almond Butter
Apples are rich in fiber which means they are filling! Also a great snack for a child who may have a little constipation. When it comes to peanut butter stick with natural (check the ingrediants) some peanut butters have added sugars which is what you want to avoid. The apple has enough good sugar in it. If you’re not much of a peanut butter person almond butter is another great option that taste great on apple slices.
2. Multigrain Toast With Nutella, sliced strawberries and chia seeds
This is one of our favorites in our home. This makes for a great snack or hearty breakfast. The chia seeds is an added dose of fiber for your little to keep them full longer.
4. Sliced cucumbers; lightly salted
A little salt brings out the flavor. You can also take the cucumbers and serve it with a dip. Or on some avocado toast like the picture above! My kiddos love ranch. Some like to peel the skin I prefer to give them a good scrub and just slice them with the skin on. Most of the nutrients are found in, you guessed it, the skin.
5. Raisins
Some kids like them, some kids don’t. Try it out and see how they react! I forgot all about raisins until my kids came home with them from school. Obviously they weren’t too interested since they came home with them.
6. Pistachios
Yum. A snack I often forget about, but what a great snack! And if you ask me, highly addicting! Refrain from eating strait out of the bag and just put a handful in a bowl or small jar.
7. Beef Jerky
A great school snack for lunch time. Full of protein and something that keep you full until your next meal. There are so many different kinds and types. Beef jerky can be expensive, but if you ask me you get what you pay for when it comes to jerky. If you can afford to pay a little extra for the good stuff it’s worth it.
8. Dates or Prunes
Believe it or not one of my daughters LOVES prunes and dates. I tell her though she can’t too much though, otherwise she’ll have diarrhea. Am I lying?
9. Crackers (look for wheat or multigrain)
There are so many crackers to choose from. Specifically look for multigrain or wheat. Eat them plain or load them up with meat and cheese, peanut butter, hummus, tuna, whatever your little heart desires!
10. String cheese
String cheese is a child favorite. It’s delicious and it’s just fun! Who doesn’t enjoy pulling it apart and dangling it in your mouth like it’s spaghetti. I’m not the only one, right?
11. Almonds
This is great snack for on the go or lunches. Protein and fiber in a little nut. Eat them plain or flavor it up! Have you tried the wasabi and soy sauce ones!? So good!
12. Popcorn (lightly salted or buttered)
People forget about popcorn. As long as it is not saturated in butter and salt then it’s not that bad of a snack. We enjoy the smart food popcorn or just the lightly salted pop secret.
13. Trail mix
This was one of my favorite snacks back in the day. I actually don’t buy this too often because my kids right now will just pick out the m&m’s and leave the rest. Those little stinkers.
14. Yogurt/yogurt parfaits
Eat it plain, make a smoothie, make a parfait, mix it with fruit, granola, we love yogurt!
15. Applesauce
Perfect snack for school lunches. Opt for sugar free if you can. Add a little cinnamon, that’s our favorite.
15. Carrot sticks
Love me some carrot sticks! My kids enjoy dipping them in ranch! I’m always telling them it’s good for your eyes! Which they are! Carrots sticks are a great school lunch snack.
16. Celery sticks
I’m not going to lie, I’ve never really enjoyed celery sticks. But my husband likes them and so does one of my daughters. I know eating them with peanut butter is popular among the cool kids.
17. Chopped up fruit like strawberries, canalope, watermelon
Spice it up a little and add some tajin! If you’ve never tried tajin seasoning you need to try it. Or put a little whip cream on the fruit. Another thing to try is a yogurt dip. Of course eating them plain is good too.
18. Blueberries
“They help you poop.” I’m constantly saying this to convince them to eat their blueberries. My girls usually eat them as it but they are also yummy mixed with chopped strawberries. What a fun idea too to put them in an ice cream cone!
19. Sweet potato chips
When you’re craving something salty and crunch these make a great snack to curve that craving. And I believe this is something your child can get away with taking to school for sure! Store bought or try making them yourself!
20. Veggies straws
Another salt and crunchy snack to satisfy the craving. Light and airy. My kids love these. Preferably the ranch flavor. Usually found in the chip aisle at the grocery store.
21. Pretzels
Such a yummy salty snack. I like to put Nutella on the side for my girls or peanut butter. We also love DOTS highly addicting pretzels or the cheddar flavored ones. So good.
22. Granola
I like to make homemade granola. And my kids typically eat granola like they do cereal. They love when I make granola. I like that I get to control the content. Incredibly filling and great for constipation.
23. Chex Mix
Try making a Chex mix yourself! Get the kids involved! Homemade muddie buddies are so good!
24. Wasabi peas (if you can handle them)
These are so good! Might be more of a snack for you than your kids though. They have kick!
25. Ritz crackers with peanut butter
Another fan favorite. Perfect for on the go and I can count on it to fill my kids stomach. Make them yourself or let your child do it. Make it into a fun activity.
26. Grapes
Red or green. Which do you prefer? I know some parents like to put the grapes in the freezer. They say it taste like candy. You be the judge!
27. Avocados slices with everything bagel seasoning or soy sauce
So simple. So delicious. You don’t even need bread. Soy sauce also taste great. My two year old loves avocado slices with a little bit of soy sauce. Try it out !
28. Dried fruit such as mangos
Yum! Can’t get enough of dried mango! Perfect for snack time, lunches, or even car rides!
29. Smoothies
My go-to when I want to get some veggies in my kids. I also tend to sneak spinach in their somewhere and they don’t even notice. Or what I also love to throw in is avocado. It’s creates such a creamy texture. It’s delicious.
30. Banana chips
Buy them or make them yourself! I’ve never made them, but they can’t be that hard right? Right????
31. Peanut butter on a spoon
Sometimes you just gotta keep it simple. My kids love peanut butter on a spoon and I did as well when I was a kid.
32. Frozen banana pops
Break a banana in half, insert popsicle sticks, and freeze! If you really want to get creative you can dip in peanut butter or chocolate.
33. Oatmeal
I never considered oatmeal a snack but I guess it could be! My girls love strawberry and banana flavored oatmeal.
34. Hard boiled eggs
Have you ever had a hard boiled egg with everything bagel seasoning! This snack is full of protein and fun for the kids. What I mean by fun is kids enjoy picking the hard shell off. Snack time meet sensory activity. Win win lol!
Lunch meat once was one of my favorite snacks. I use to love bologna. Although being older I don’t eat it now I do enjoy turkey or ham and my kids do too. I’ll cut it in strips and let them eat it as is. They seem to enjoy it.
36. Pickles
What’s funny about pickles is I couldn’t stand them before but once I became pregnant I grew a love for them. I love pickles now. Strange right? Pickles don’t have to be just a snack you get at Disneyland!
37. Energy balls
Energy balls consist of oats, peanut butter, honey, flax seed, coconut, chocolate chips, all rolled up into a ball! NO BAKE Coconut Almond Oatmeal Bites
38. Hummus dip with crackers or veggies
There are so many different types of hummus dips you’ll be sure to find one your kiddo likes. Serve it them with some grainy crackers and fresh veggies.
39. Peanut butter and banana quesadillas
You know, I’ve never tried this. But I keep hearing good things. I need to make this!
40. Half of a Peanut butter and jelly sandwich
Make your child a full sandwich. Cut in half. Pack one for school and the other half can be eaten after school. No food wasted.
41. Olives
My husband loves to snack on olives. I personally can’t eat them plain. On pizza, sure! A pasta? Yum!
42.Frozen fruit pops (check the sugar content)
So many different types of fruit pops. I think this would be a great after school treat. Save it for Friday’s!
43. Edamane
Typically we only eat these when we go out for sushi. But this is a great healthy snack to eat after school or whenever!
44. Baby Bell peppers with dip
45. Multi grain bread toasted with some unsalted butter (a little sugar and cinnamon – optional) and some sliced bananas
46. Cottage cheese
Honestly, I don’t eat cottage cheese. It’s the smell or texture….I just can’t. However my husband enjoys this and I know many others do as well which is why it’s on the list. I think many people eat it with fruit preserves.
47. Tuna Melts
This was my ultimate favorite childhood snack. Tuna, cheddar cheese, and tomato! So good!
48. Fig bars
Filling, delicious, full of fiber, a great snack that doesn’t make much of a mess either. Score!
49. Kiwi
When I was in grade school there was a girl who alway brought kiwi to school. I thought it was so pretty, the vibrant green. But my mom never got kiwi I have no idea why. Kiwi is so delicious! My girl love them! Eat them with a spoon, squeeze the fruit out, or slice it up.
50. Pretzel nuggets filled with peanut butter
I forgot about these! The little pretzel nuggets are a fan favorite! These are great for the lunch boxes or a snack after school.
If you have another healthy snack in mind please comment and let us know!
In the United States for every 8 women, 1 will be diagnosed with breast cancer.
This statistic is very alarming. Being a woman and having daughters pushes me to bring more awareness to this and to encourage the females in my life to ensure they are checking themselves regularly for anything abnormal.
I discovered a lump in my underarm almost a year ago. I was referred to woman’s imaging twice and I even requested to see a specialist because I still felt unsure.
Long story short, they have come to a recent conclusion that it’s a benign lymph node. I will continue to monitor it and am doing what I believe I need to do. I am still very hopeful that it will resolve on it’s on.
But in the meantime I feel a very strong obligation to share this and to encourage women to be checking themselves. Having this lump has led me to lots of googling, believe me. But when I go through something I try to ask myself, “what is this teaching me and how can I apply this to my life?” It’s all been a life lesson.
Hence, why I am writing this blog.
Maybe some female (friend or stranger) will read this and just her reading this saved her life! I mean, who knows! But if anything I just want encourage you, my friends, to take care of yourselves as best you can.
I know cancer is not something we want to believe that can happen to us but the truth is, it can. If not you, possibly someone you love dearly. And with a 1 in 8 statistic we should be even more proactive with this, as well as, providing more awareness to the women in our lives to check themselves.
I am not a health expert. But here are the answers that I can provide to you with my experience.
When to check your breasts?
At least once a month. Best time to check for any abnormalities is right after your period, this is what a breast specialist told me. What may help is setting a monthly reminder in your phone to prevent you from forgetting.
How to self exam your breasts?
Lay down on your back and lift one arm reaching far above your head. Use your opposite hand and begin pressing 4 fingers all around your breast, armpit, and collarbone. Repeat on the other side.
You’re feeling for any lumps (some women have natural lumpy breast tissue which is why it is good to become familiar with the way your breasts feel) you’re also checking for any discharge from your nipples.
Note: if anything AT ALL seems unfamiliar it’s best to just let your doctor know.
I feel a lump, now what?
First of all, don’t panic. Lumps do not always indicate cancer. They can be cysts or even a benign lymph node if located in the underarm. And given time they may go away on their own.
Either way I encourage you to call your doctor right away and to schedule an appointment to have it further check out.
My doctor referred me to have an ultra sound, what does that mean?
Most of the time it means they really aren’t sure what the lump is. And lumps in the breast is also not something they mess around with. So they refer you to have it checked out on a different level. I personably feel it’s better to be referred somewhere then to just be dismissed and told “it feels normal”.
Don’t panic once again if your doctor is referring you. I know this can be scary, trust me. But if it is something that is concerning you want it caught as soon as possible.
If you still aren’t satisfied, ask to be referred to a breast specialist.
All I’m going to say is, your peace of mind is worth it. Just trust your intuition and I encourage you have a health advocate if you’re uncomfortable being your own.
A breast specialist will check your breasts, will feel the lump, will ask if you’re experiencing any pain, ask if the lump has grown, and she may or may not have you come back in a few more months.
And if the breast specialist doesn’t suggest you come back and the lump is still present over time, I would definitely have it checked out again. Don’t just dismiss it because the doctor says it doesn’t appear abnormal. If it’s abnormal for YOU, stay on top of it.
When it comes to your health become comfortable being uncomfortable.
Don’t be embarrassed or uncomfortable with your questions, or requesting a second opinion or additional follow ups, or bringing it up to family or friends, etc. Having peace of mind is always worth it even when it feels like a lot.
I know this kind of stuff isn’t fun to discuss believe me. It’s scary and terrifying but we are all in this together.
With all this being said, check yourself and ask the women in your life, “how often are you checking yourself.”
The Wild Gems 