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[sumofmanythings]

#WellnessWednesday: Stay Hydrated with Detox Waters

Confession…I hate water. I really do.  I think it’s bland and tasteless.  However, when I injured my back a few years ago, I learned a valuable lesson in the importance of staying hydrated in order to prevent injury.  Drinking water and staying hydrated has many benefits.

Drinking your daily dose of water helps to:

Increases energy:  Hydrating your body helps boost your energy levels and you feel less fatigued

Promotes Weight Loss:   Drinking water acts like an appetite suppressant and is helpful in increasing metabolism which helps you burn fat faster.

Helps to build and repair muscle:  Muscle tissue is 75% water.  Staying hydrated reduces protein breakdown. 

Beautiful Clear Skin: Water cleanses out your pores and helps you maintain a healthy glow and prevents breakouts.

Boosts your immune system: Water helps your body’s organs function at optimum levels, and ensures your cells get the amount of oxygen they need.  It helps to circulate white blood cells to all of the body’s tissues

Flushes toxins: water acts as a body cleanser and it aids in kidney function which helps to flush toxins out of the body.

Great for joints, aches and pains:  Drinking water helps to keep your joints lubricated to avoid injury

Maintains proper PH levels in your body

Promotes digestion

Can cure a headache.   Did you know most headaches are the result of dehydration?

Healthy hair.   Think of your hair as a plant. It needs water to grow! Drinking water strengthens your hair strands, gives it great shine and helps it to flourish. 

SOME OF MY FAVORITE WATER INFUSERS FOR HOME AND ON THE GO!

But what if you aren’t a fan of water?  I discovered detox waters as a way to ensure I’m getting my daily dose of H2O.  Detox water is an infused water recipe that rids your body of toxins and improves overall health.  Some detox waters have beneficial ingredients that are full of much needed vitamins and nutrients that make you healthier.

Detox Waters have become extremely popular over the last few years and you now have many options to take your infused waters with you on the go! I have an infuser that I use for work and one for home. 

So even if you aren’t much of a water drinker, you can still stay hydrated without added sugars, fat or calories by adding a few ingredients to make your water tastier while detoxing and improving your overall health!

Have you tried detox waters? If so what are some of your favorite recipes?

Until Next Time,

Take Care of yourselves and one another

D. Sanders

[sumofmanythings]

#TransformationTuesday: 8 Ways To Develop a Healthy Relationship With Food

This week for #TransformationTuesday, we are talking about food. I’m pleased to introduce, Nieta from CleanCheating.com. Nieta is a Food/Fitness Blogger and former caterer.  Her fitness journey began in 2006 when she joined Weight Watchers and lost 60 lbs.  After a series of life events, she eventually gained all but 13lbs back.  It was then that she made some lifestyle changes and began to live healthier. Her approach to fitness and food is extremely practical and easy to incorporate into a busy lifestyle.   Follow her and learn more about her wellness journey on simplycleancheating.com. She has a wealth of wonderful information, fitness tips and great tasting recipes!  Thank you Nieta for your contribution to “The Sum of Many Things”! 

 8 Ways to Develop a Healthy Relationship with Food

By: Nieta/Simply Clean Cheating

 “I spend a lot of time holding the refrigerator door open looking for answers.”--Unknown

Food/Fitness Blogger. HR Professional. Former Caterer. As you see, I LOVE food.  My daily afternoon snack was 2 bags of chips, Doritos were my preference, a candy bar, and a bottle of juice because, hmmpphh…I don’t drink soda. Yeeessss, I thought I was better than a soda drinker at 250lbs. One cold and rainy Black Friday afternoon, sitting on my couch in my undies, after consuming a plate full of carby Thanksgiving goodness, I felt something crawling on my stomach. After jumping up several times and not seeing anything, I realized that was my stomach touching the couch. It’s time I said. I checked into rehab (Weight Watchers) the next day. I lost 60 lbs. in only 8 months….just to gain all but 13lbs. of it back.  A few years later, after having my son and losing 30 lbs., I got a new job, yay for me! What I didn’t know is that they are about that #officelife. There was food everywhere. I gained 28lbs within the first year. So why did this keep happening? I’m doing everything right….right?

 1. Eat mindfully.

Our body is amazing. It automatically does what it’s supposed to do like tell us when to eat and when to stop; but we don’t always listen. IF you’re pants are tight: STOP. If you are full and can’t eat another bite, but your mind wants to keep going because it’s Aunt Carol’s banana pudding: STOP. If you are developing the "itis" (Google it) while you’re eating: STOP.  Listening to your body’s cues will help you manage how much you’re consuming.

 2. Everything in moderation.

I ate a donut today. I did. It’s our busy season at work and I woke up craving carby, sweet, glazed goodness. But I also worked out at 5 am and again when I got home. I don’t deprive myself, nor do I gorge. I eat what I want when I want, but in moderation. Deprivation will always lead to failure. Your will power might be victorious in one situation, but what about the next? I’m not endorsing eating bad foods. Today’s donut was an anomaly, it’s not every day. It’s human nature to want what we can’t have; this is why I give myself a “Can Eat” foods list vs. “Can’t Eat.” Fries aren’t evil, they are just fries. How you manage your consumption defines future choices.

3. Eat that donut, but the timing has to be right.

They say don’t go to the grocery store hungry because you will buy things you don’t need and you will over spend; and who wants a skinny wallet and expanding waistline? If you do decide you're in the mood for cookies or fries, pick a time when you're not hungry for a full meal, so you don't overdo it. "If you're starving you'll consume more of it.

4. Eat when you’re physically hungry.

I only eat when I am hungry. Yes, that sounds easy but it took me a while to get here. When I have my moments, like mindlessly eating my son’s cheese crackers, I ask myself why am I eating this? Do I really want it? Usually the answer is “no.” Am I eating them because I’m bored or dinner’s not ready and I’m really hungry? Target your emotion and find other ways to resolve them. Emotional eating is usually linked to soothe stress and anxiety. This causes us to crave higher-calorie, fattier foods. We try to mask what the emotion is teaching us with food.  

5. Eat breakfast.

You know why they call it breakfast? Because you break your fast from sleeping for 8 hours… or if you’re like me, 4-6 hours. Eating a balanced breakfast manages your hunger throughout the day, takes your body out of starvation mode, and gives you more energy.

6. Don't keep challenging foods in the house.

Girl Scout Thin Mint cookies are my weakness. I can pass on tons of food, but those are my kryptonite. I know this so I walk right past those cookie pushers. Identifying what your triggers are, you can take small steps to redirect them. Instead of buying it and leaving it in your fridge to keep tempting you, don’t bring it in the house.

7. Don't sit down with the whole bag.

My co-worker gave me a gallon sized bag of pistachio biscotti once. Why? Because I did a favor for her and she was giving a token of appreciation. As grateful as I was, I stared confusingly at that huge bag like I stare at reality stars who actually think they add value to the world. I passed them out to other co-workers.  I know who I am, and I bet you know who you are. I had one and kept it moving. Don’t deprive yourself, but manage your situations.

8. Don't "make up" for a meal.

I believe in balance. We’re human, so every meal won’t be a contender for the cover of a health magazine. If you have a regular workout schedule, follow it. Don’t go harder or starve yourself because you had a bad meal.  Restriction=Binging because now, you’re hungry.  

The problem was I didn’t have a healthy relationship of food. I didn’t understand its impact.  I remember when I was on Weight Watchers I would eat 2 pts. for breakfast, 4 for lunch, and a 2 pt. snack, then eat everything in sight when I got home because I had 20points left. I would eat three 100 calorie packs at 4pts. each, just because I had points left. I didn’t know HOW to eat. Additionally I was putting things in my mouth faster than I was burning it off. I didn’t understand carbs. I thought complex carbs=#winning. What I didn’t know is you can have too much of a good thing. What I didn’t know was oatmeal for breakfast, that brown rice bowl from chipotle for lunch, honey in your sweet potatoes for dinner, and a skinny cow ice cream sandwich was carb overload. I didn’t understand to not go back for seconds…and thirds just because it’s my favorite. Fitness is one day and one meal at a time. Find your balance and find your “why.” Now days I don’t look for answers at the fridge because I stopped asking it questions I knew the answer to.

Learn more about Nieta’s amazing transformation and fitness journey at at www.simplycleancheating.com

Instagram: @simplycleancheating

Facebook: @simply Clean chEATing

Pinterest: Simply Clean ChEATing

As always,

Take care of yourselves as well as one another

D. Sanders

[sumofmanythings]

#SelfCareSunday: Activated Charcoal-The Ultimate Detox

Charcoal…I’m sure you think of the little squares you use when you are getting ready to barbeque but Activated charcoal is different.  Barbecue charcoal is loaded with toxins and chemicals.  Activated charcoal is derived from coconut shells, wood or peat.   Activated Charcoal is used to trap toxins and chemicals in the body, allowing them to be flushed out so the body doesn’t reabsorb them.    Think of it like a magnet, binding to toxins and flushing them out.  In addition to being a safe treatment for the removal of toxins in the system, activated charcoal can also be deodorizing and disinfecting. 

Activated Charcoal is considered to be the ultimate detoxifier.  Here are just a few of it’s many benefits:

Total Body Detox:

We absorb toxins in our bodies daily and using activated charcoal periodically to cleanse rids our bodies of the toxins that can cause allergic reactions, digestive problems, and poor immune system.  By cleansing toxins and chemicals from the body routinely, your major organs benefit.  By removing toxins out of your system, you can reduce joint pain, increase energy and mental function.   To cleanse with activated charcoal you should take 10 grams, 90 minutes before each meal for 2 days.  During a cleanse, eat only organic fruits and vegetables, grass fed meat and wild fish. The key to the success of activated charcoal cleanse is to drink at least 2 liters of water a day.  Activated charcoal can cause dehydration if water is not consumed.  

Whitens and strengthens teeth.

Activated charcoal whitens teeth by absorbing plaque and tidbits that stain teeth.    It also changes the PH balance in your mouth, helping to prevent cavities, bad breath and gum disease.   You can also make re-mineralizing toothpaste with Activated charcoal, essential oils, bentonite clay and baking soda.

For glowing and clear skin

Activated charcoal is a great way to remove impurities from the skin. This is especially helpful if you suffer from acne.  You can create a mask of activated charcoal and aloe Vera gel by mixing 2 teaspoons of charcoal with 2 teaspoons of the gel. Smooth over your face and allow drying then rising off complexly.  The charcoal binds with toxins and dirt that contribute to acne.  You can also use this as spot treatment for breakouts.   This detox mask minimizes pores, unclogs pores, removes toxins, softens skin, removes dead skin cells and reduces the appearance of scars.   I use a simple detox mask with Activated charcoal, bentonite clay and water. This simple and inexpensive face masks minimizes breakouts and keeps my skin free of impurities.

You can purchase activated charcoal in many forms. I use free form charcoal and charcoal capsules.  These are just a few of the many benefits of using activated charcoal. Many brands are now selling activated charcoal products. 

**Be aware that activated charcoal does stain and can be messy. It’s important to clean up right away and avoid getting on clothing and floors.  Check with your Doctor before taking activated charcoal as it may interact with medications and vitamins that you may be taking.**

Have you tried Activated Charcoal before? If so, what did you think? 

As always,

Take care of yourselves and one another

D. Sanders

[sumofmanythings]

#SaturdaySwag: The "Glow Up"-Skin Care for Summer!

Summer is just around the corner and that means we show more skin! It’s important to maintain that summer glow in the healthiest way possible. It’s possible to make that melanin pop as long as you maintain a healthy skincare routine! Here are a few of my favorites to keep my melanin poppin!

 SKINCARE FAVES

Proper skin care is essential to having a healthy summer glow. As the weather gets warmer and the humidity gets higher it’s imperative to treat your skin properly. I have dry skin so I tend to use products that help me retain moisture. 

Oil Cleansing:

Since my skin is dry, I use Oils to cleanse my skin. They are gentle and remove dirt and makeup without stripping my skin of moisture.  I use Burt Bees Cleansing oil with Coconut and Argan Oil.  This cleanser is great for all skin types and cleans the skin while keeping it soft and nourished. It’s full of antioxidants as well.

Rosewater

I follow up my cleansing with rosewater. Rosewater maintains your skin’s PH balance and controls excess oil.  It hydrates the skin and strengthens skin cells and regenerates skin tissues with the antioxidants it has, that keeps fine lines and wrinkles away.  It’s also antibacterial and aids in healing scars on your face.  For those with oily skin, Rosewater has astringent like properties as well, cleaning pores and toning the skin.    I love Thayers Alcohol Free Rose Petal Witch Hazel with Aloe Vera and Heritage Rose Water.

Moisturizers

In the summer time, it’s important to moisturize and protect. Aveeno’s Positively Radiant Daily Moisturizers keep my skin hydrated and protected with a Sunscreen SPF of 15 and abobe. This moisturizer is affordable and works on every skin type.  It keeps my skin tone even and when I go makeup free, I still keep my beautiful glow.

Summer Masks

I mentioned my love for Bentonite Clay last week on the blog. (Click here for my Clay Mask Recipe)  This versatile powder can be used a variety of skin types.  For those with oily skin or acne prone skin, add Apple Cider vinegar to your clay to make a deep pore cleansing mask.  For those with dry skin, just use water for a deep cleansing mask. 

One of my favorite masks is GlamGlow.  It’s pricey but it is a Holy Grail product for me because it truly works wonders on your skin.  They have a couple of masks but absolute favorite is  the glamGlow ThirstyMud Hydrating Treatment! It leaves myskin feeling amazing and completely moisturized.  A little goes a long way with these facial masks and your skin will thank you for it!

BODY CARE

Summer means lots of time out in the sun. I love to spend my summers at outdoor festivals, picnics,  on boats, and at the beach.  Being outdoors,  wearing short shorts and beautiful sundresses give me a chance to show off my glowing skin.  Here are a few products that keep me with a healthy sunkissed glow!

Body Washes

Aveeno Positively Nourishing Antioxidant infused Body wash are affordable and easy way to keep your skin glowing all summer long. The scents aren’t heavy and they leave your skin feeling clean without feeling stripped of moisture. For really dry skin, I love Eucerin Skin Calming Dry Skin Body Wash. This wash has natural omega oils to soothe and hydrate dry, itchy skin. The Body shop Wild Argan Oil shower Gel, this is a great product for dry skin as well.

Body Lotions and Moisturizers

When it comes to body lotions, I keep it simple.  Shea Butter, Oils and a bronzing lotion or oil.  

Shea Butter is a Holy Grail product in my house because I use it for so many different things.   It’s highly moisturizing, reduces skin inflammation, and is skin smoothing as it aids in the skins natural collagen production.  It’s super versatile as well, you can use as a face and body moisturizer as well.   I only use raw, unrefined, grade A Shea butter and usually create my own body butters with it.  While not a replacement for sunscreen it does have sun protection properties and is great as an after sun moisturizer as well.

*Bonus Tip*:  If you are not a fan of Shea Butter, give Mango Butter a try!!!  It's also wonderful for dry skin!  Raw Apothecary has some of the best!!!

Oils

I’m completely addicted to this stuff. It absorbs into my skin and gives me an amazing bronze glow and my skin is super soft and moisturized and I smell tropical in summertime!  I tend to use a variety of different oils during summer time but they all give me the same results.  Coconut oil is very hydrating and great for all skin types.  Argan Oil is a wonderful product for aging skin.  It's not only moisturizing but it also has restorative benefits.  Now if you have oily skin, I’d be hesitant to use oils as moisturizers.  I’d stick to oil free moisturizers to prevent breakouts.  Also, oils are best used right out of the shower.  Your pores are open and the oils absorb easy into the skin.  You want the oils completely absorbed before you put on clothes to avoid any stains. You want to glow, not look greasy!

Lotions and Bronzers

Another Holy Grail product is Jergens Natural Glow moisturizers. This inexpensive lotion is great for all skin types and comes in a few shades to give your body a nice bronzed effect. Nars Body Glow products are amazing! They give you not just a glow but a really natural shimmer.   If that price is a bit too much for you, The Body Shop makes shimmering bronze dry oil that works just as well at half the price! When the sun hits your skin, you’ll be feeling like a bronzed goddess!!

Don’t forget your sunscreen but get out there and enjoy some Vitamin D!!!!I hope you give some of these products a try! Let me know what some of your favorite summertime skin care routines are! I’m always looking to try something new! Enjoy your summer “Glow Up”!

Until next time,

Take care of yourselves and one another

D. Sanders

[sumofmanythings]

The Love Series: "Loving Through Adversity"

May is Mental Health Awareness month, and I wanted to continue my series on “Love and Relationships” by addressing the question:  Loving through Adversity:  How do you love someone who’s broken?  Is it possible? Is Love enough?  This portion of the Love and Relationship series begins with a guest post from writer, author, and poet, Nikki Williams Rucker. Nikki is also the founder and executive director of "My Sister's Keeper" (MSK), an organization that mentors young girls and gives them with the tools to become better women and future leaders.  I consider her a friend and lovingly call her one of my “little sisters.” She’s a phenomenal mother and wife who writes with such authenticity and transparency.  Today on the blog, Nikki shares her story of loving someone through adversity and brokenness.  Nikki courageously lifts the veil around mental illness in the black community and gives us an inside look into what it feels like to love someone in the midst of adversity. Her story is one of so many in our community, and I thank her for her openness and willingness to share.  –D. Sanders

 To stay or not to stay

By Nikki Williams Rucker

 I'm sure many women in my same position have asked themselves that very question on more than one occasion. It all starts out the same way. Boy meets girl. Girl likes boy. Boy returns the feeling. Boy and girl decide to take things to the next level; smiles, phone calls and all of the other exchanges that come with dating and love follow. Boy and girl can't live without each other and enter into holy matrimony.  Lives join; morals and beliefs are in sync. First, comes loves, then comes marriage and yep you guessed it, hey mom here comes the baby carriage. Life is great; boy, girl, and baby even buy a little cute fluffy dog to stand behind their brown picket fence and all of a sudden, the phone rings; Girl answers and life changes forever. All is going well until the one day you get a phone call that your spouse is in the hospital psych ward. He has attempted suicide. Your world stops. Every argument, misunderstanding, flare up and stern talking to comes racing back to your mind, and you wonder "what did I do wrong?" Was life with you so difficult that it made the person you pledged former to want to leave not only you but the entire world? Minutes turn to hours and hours turn to days of intensive therapy, people in and out of the house and finally you discover that your forever has been diagnosed with a major depressive disorder. Something that they don't believe will ever be cured but can only be treated. Your new life together is now marked with bouts of sadness, uncontrollable anger and impulsive thoughts and actions. Your mind races and you think of your children. How will we manage? Can you handle this? How will this ever work? Should you stay or should you leave? All of these thoughts and more came racing through my mind and my heart when I found out my husband was suffering from mental illness. I thought his sadness and reclusive actions when it came to spending time with our family had come from the newness of being married and becoming an instant family. I thought he was tired from the long drive to and from work to our suburban homeand that was causing his lack of interest in sex, and I thought our constant arguing and his anger were minor growing pains of two individuals joining their lives. What would my friends think? How do I explain to my daughter what is happening to her step dad? I had to tell people something. We had just gotten married, and life was looking good for us up until this point.  I mean sure we argued but what couple didn't argue? I put on a brave face and stopped talking to people about our relationship. Instead of telling them, he was tired from work and has issues with his family that caused him to break down. I opted to suffer in silence for the next year as we fought constantly and his fits of rage and sadness constantly gripped our lives. Only a few close friends knew the truth because I didn't want to be told I was a fool or called stupid for getting married. After all, he was never violent towards the kids and me. Never laid a hand on us or near us.  

It wasn't until I watched the police take him into custody in front of our home 2 years later, because one of his angry outbursts had finally spilled out onto our front yard with him trying to set our house on fire, did I realize we were dealing with something serious, and I had a decision to make. I packed my things, put a down payment on an apartment for the kids and myself and called in my crew to help me get out of there when a question popped into my mind.  If I had been diagnosed with terminal Cancer would he leave me?  He was sent to a mental hospital for a week, and my mother agreed to take my kids to her house to give me both time and space to think and clear my head. As angry and embarrassed as I was that he allowed our secret to be shown to our entire neighborhood, I couldn't shake the question. I wrestled with the decision to leave for two days as I removed pictures from the walls of the house, cleaned up the broken glass and items that were broken during his fit of rage and one day I broke. I sat in my closet and cried.

I asked God what I had done to deserve this. Why did I have to marry someone broken? Why didn't He stop me from getting married if He knew the kids and I would be subjected to this craziness? What if he had passed this down to my son? At that moment, I felt God's hand uncover my eyes and show me the man I first fell in love with.  The gentle soul that loved me through some very in loveable moments. The man who had taken on my daughter as his very own. A man whose own family had abandoned him and who essentially raised himself. A broken man who was figuring out his way.  He wasn’t just my husband, he was my friend, and he needed help. There is such a stigma around mental illness that I didn't even realize I had silenced myself. I didn't realize I too was buying into the idea that black people shouldn't talk about it. Although my husband had been medicated to control his anger and was in therapy, I hadn't truly accepted the idea that his mental illness was real and if I was going to stay, I needed to be ready to take the full ride. And if I was going to leave I needed to make a clean break and accept all that came with leaving, including my own and my kids’ mental health. 

After some serious soul searching and talks with my real girlfriends, I decided to stay. I called and forfeited my deposit on the apartment and put a plan in place. I even talked to my mom who revealed my dad, who was also a veteran, struggled with depression and medicated himself with alcohol to cope with his feelings. She stayed for 51 years but never told anyone about his mental challenges, not even my sister and I until he had passed away. When my husband got home, we had a very long talk about him taking his medication, about the importance of including me in his therapy sessions, about how our conversations needed to look and sound when he was feeling well so the kids and I could feel safe.  We included time for him to feel how he felt without judgment but both agreed that neither of us had the option to bow out if we were going to make this thing work. If he needed a break, he needed to communicate that, and he asked if I would help him with learning how to be a husband and father to our two amazing kids. One of which has now been diagnosed with mental challenges. My entire family is in therapy.  We each have our individual sessions, and we also have sessions together.  We go when times are good and when times are tough. My daughter was very apprehensive at first and thought therapy was a place for “crazy “people.  Now she understands there is nothing wrong with having a safe space to go to talk about her life. We have a very open dialogue about depression and mental illness, and she is very helpful and patient with her brother as he navigates the world. I have learned to let some things go and accept that while our lives may not be what I thought the picture would look like, it is the life God has given us and I vowed to stop perpetuating the silence surrounding mental illness.

As a veteran and a black man, my husband deserves better than a life of turmoil and ridicule. On one of our many down and dirty, honest moments when I challenged my husband with this idea that in the moments when he becomes derailed, to stop and think about his family and his kids. He shot back something I will never forget. He said “don’t you think I realize what I am doing is hurting you and the kids? Don't you think I want to stop hurting you guys by putting you through this emotional roller coaster? When we become derailed, we can't stop and once we do come back, knowing we hurt the ones who we love the most makes it even harder to get back on track. It's a cycle of shame and anger that is hard to stop”. Society already sends him a mixed message about what his manhood should look like; I refuse to add more confusion by pushing this issue into the closet.

Until we start to talk about and deal with depression and other mental illnesses in our community, our men with continue to be stigmatized, and our families will continue to be burdened with pain.  “Suicide is the 3rd leading cause of death for black men” according to the CDC.   As a community, as women, as wives and mothers, we must begin the process of changing the narrative surrounding mental illness not only for our black men but for our families.  More people are suffering from mental challenges than you realize. They may not look like what we see on television or visible signs of the stereotypes we have been shown; it can be the man sitting silently or the woman smiling brightly.

My son is the smartest, funniest little ball of energy you ever want to meet. As we teach him how to give his feelings words and help him navigate the world around him with his mental struggles, I wonder how much better off our black men would have been had someone taken the time to help them give their feelings of brokenness, anger abandonment and fear words instead of telling them to “man up”.  How many families and lives could have been saved if they knew they weren't the only ones going through challenges? We as a community, must start opening our mouths and sharing our experiences to help one another instead of judging and criticizing. Now more than ever, we must give our black men a safe space to express how they are feeling and give them room and words to tell us what they feel so the healing can truly begin, and lives can be restored instead of ending: DEATH BY SILENCE.

-Nikki Williams

*You can read more of Nikki’s works in her first published book, “Spoken Word” available on Amazon.com. Click the image to purchase. *

[sumofmanythings]

#WellnessWednesday: Oil Diffusing

Aromatherapy is the practice of using natural oils to enhance psychological and physical well-being.   The aroma of essential oils is widely believed to improve brain function and when absorbed through the skin and bloodstream, they can promote whole body healing.  It’s a form of alternative medicine that works for pain relief, mood enhancement and increased memory.  Our sense of smell is a powerful thing.  Essential oils can purify the air, dispel odors, relax the mind and body, enhance your immune system, clear your mind and bring oxygen to the brain, improving memory and health.  An easy way to enjoy the benefits of essential oils is by using a diffuser.  Diffusing disperses oils into the air around you so you can inhale them as you go about your day.  They are a great way to relieve tension and create a peaceful and serene atmosphere in your home or even your job.  According to some researchers, diffusing can release unpleasant memories and experiences and lock in positive memories.  Oils are effective at enhancing moods and uplifting spirits. 

Benefits

Essential oils increase the body’s ability to transport oxygen into cells and increase oxygen in the atmosphere.   The structure of essential oils allows them to penetrate the cell membranes of the nose and enter the bloodstream.  The oils can help transport oxygen and nutrients to the cells once in the bloodstream.  Other benefits of Oil Diffusing with Essential oils include:

Helps with concentration: some oils improve concentration and mental clarity. 

Air purifier:  Essential oils reduce bacteria, fungus, mold and unpleasant odors

Relax the body, relive tensions and clear the mind

Improve digestive function

Improve hormonal balance

Relieves headaches

Promotes peaceful sleep

Restores Balance

Reduces signs of depression and anxiety

Increases energy

Respiratory  Support and Allergy Relief

Reduce Food Cravings

HOW TO

To diffuse essential oils you need a diffuser and a blend of essential oils.   There are several types of diffusers. These are a few of my favorites. They are long lasting and they look good in your personal space.

Oil Diffusers for the Home.  I currently have one in my bedroom as that is my "sacred space".

Portable Oil Diffusers are perfect to have in your office space, your car or even to wear!

Depending on the type of diffuser you have and the oil recipe, you will typically need 10-15 drops of essential oils.  Leave on for 15-30 minutes a day throughout the day every hour.   When purchasing essential oils, be sure to purchase only products labeled with 100% pure essential oil.   Products labeled as fragrance oils, perfume oils and natural fragrances typically contain synthetic chemicals and can be toxic.   

You can find essential oils on Amazon! You can purchase them separately or grab a starter kit with a few different oils so you can create blends according to your needs.

I primarily use mind at night and on weekends.  Each essential oil has their own healing properties and some can be mixed to serve multiple functions.  There are different oils you can use depending on what effect you are trying to achieve. These are a few of my favorite essential oil blends.  Oil Diffusing is an easy way to bring a little bit of wellness and self-care to your daily routine.  I hope you give it a try and let me know the results! If you already oil diffuse, what are some of your favorite oil blends and why?

Until next time,

Take care of yourselves and each other,

D. Sanders

[sumofmanythings]

#TransformationTuesday: Grocery Shopping on a Budget (Guest Post)

This week, I partnered with my fellow Blogging Sister, Dana Harrell, Founder of La Curlista.  She started blogging in 2013 as a natural hair blogger and now blogs about hair, fashion, lifestyle, and all things in-between. This week, Dana is talking about how to shop for healthly ingredients on a budget!   Thank you Dana for helping us shop better, smarter and healthier! For more information on La Curlista, check out her website: www.lacurlista.com!

As someone who struggles with weight loss and trying to better my lifestyle, I was very excited when she told me about her posts and I’m excited to contribute a little knowledge about some of the things I buy, how I stay on budget, and where I get certain things.  I’m a teacher and I get paid bi-weeky. Every paycheck I set aside about $100 for groceries. I usually have a $150 limit but I’ve recently been under 100…winning, right? lol. Here are some things that I do to help me stay aware of my budget.

Lists. I’m old school. Before going to make groceries I always make a list of the things I would like to purchase. I use pinterest a lot for inspiration so I’ll usually find a recipe I like and write the ingredients down on my list. As I shop, I’ll site down how much the item costs and keep adding. For example, let’s say I buy some spinach that’s $2.80. I’ll round it to $3.00 and continue to add up everything I put in my cart.

The stores. Wal-mart is usually my go to store when I’m buying groceries. Sure, it may not be the most “organic” choice but I feel like Wal-mart gives me the most bang for my buck. As far as fruits and veggies, I’ve been getting a lot of my produce from Aldi’s. I’m not sure if they’re all around different cities, but Aldi is another great priced grocery store with good choices.

Sharing responsibilities. If you live alone, you obviously can’t do this one but if you have a room mate or live with a sibling or parent, sharing the price of groceries in the household helps. I live with my parents and me and my mother do the grocery shopping. I’ll usually get the produce, grains, and the bulk of everything while she’ll buy the meats. That way we’re still getting everything we need but it’s not hurting one person.

As far as the foods that I buy, I try to make smart, healthy choices. I’ve been beef free since 2014 so we usually buy ground turkey, chicken, fish, and pork for dinner choices. Switching out pasta for veggie noodles or rice for couscous are also small healthy transitions. Most grocery stores sell the veggies already spiraled now. I buy a lot of salad stuff for lunch. I like colorful salads so I like to add peppers and black beans or chickpeas. Experiment with different things. I buy tuna a lot and those tortilla wraps because making tuna fish or throwing some grilled chicken to make a wrap are fast and easy lunch choices. For breakfast I make sure I always have oatmeal and bagels in the house. I like eating those in the morning because I stay full longer. Another breakfast favorite are egg muffins. Pour eggs in a muffin tin ands add whatever veggies or meats you’d like. Pop them in the oven and then freeze them for breakfast for the week.

Being healthy doesn’t necessarily mean giving up the things that you love. Eat. Food is good lol. My advice to people who are starting a lifestyle change is to start slow. Have a bagel or a smoothie for breakfast instead of stopping at McDonalds. Try ground turkey instead of beef. Don’t try and quit something cold turkey or give up eating something you love. Everything should be done in moderation.

Hope this was helpful!

Dana H. (http://www.lacurlista.com)

Find her on Facebook at: https://www.facebook.com/lacurlista/

On Instagram: www.instagram.com/lacurlista

[sumofmanythings]

#SelfCareSunday: The Benefits of Bentonite Clay

I discovered Bentonite Clay when I was researching ways to restore my hair after heat damage but I learned that Bentonite clay has amazing benefits for your body.   Bentonite Clay is composed of ash made from volcanos.  It is a healing clay that cleanses and detoxes the body. It is also used to defend against illnesses as well.  Bentonite Clay helps to get rid of the toxins in your body, increase immunity and reduce inflammation.  The Clay has minerals that when ingested are absorbed into the body.  Bentonite Clay should never come into contact with Metal.  Only use glass, plastic or wood containers and/or utensils to mix the clay with water.

  Benefits to Bentonite Clay

Sooths and Heals Skin

Detoxifying the Body

Digestive Benefits

For Beautiful skin

For oral Health

Cleanse and clarify natural hair

Used as a detox bath to remove toxins

Alkalizes the body and boosts immunity

sHow to use:

A. Soothing and Healing Skin:  You can mix bentonite clay and water to form a paste and use on skin irritations like insect bites, skin irritations and burns.  Leave it on until it dries then wash it off.  It calms itching from eczema, Psoriasis, and chicken pox.

B.  Detoxification:   Detox the body, improve digestion and fight infections:  Combine ½ to 1 teaspoon in cup water. It will improve digestion and give you more energy. Some studies show bentonite may have antibacterial properties that could help fight infections

C. For Beautiful Skin:   I mix bentonite clay and water as use as a face mask. I leave on for 30 minutes then wash off at least once a week. If you mix bentonite clay with apple cider vinegar you can create a mask that helps with acne as well.  It tightens pores, eliminates oil, dirt and bacteria that causes breakouts.

D.  For Oral Health:  Because of its ability to bind to heavy metals and toxins you can use it during brushing or mixed with water as a alkalizing and toxin removing mouth rinses. 

E.  Clarify the Hair:  Create a hair mask to remove buildup and oils.

F.  In Detox Baths:   I add about a half a cup of bentonite clay to my bath to detox and smooth my skin.

[sumofmanythings]

#SaturdaySwag: 5 Awesome Gifts for Mom!

What do you get the woman in your life who has given you so much? Here's my list of 5 things that would make awesome gifts for the most important woman in your life...MOM!

  1. A Chic Organizer

Perfect for the mom on the go! This is my favorite planner and organizer because it doesn't just keep track of your appointments and family's schedules but it also allows mom to plan the vision for her life with a portable vision board and spaces to jot down her hopes and dreams. $35

2.  A Spa Kit

Every mom needs some pampering every now and then. Why not give mom the gift of pampering herself when her schedule allows? A sweet and spicy vanilla scent wraps you in its comforting embrace, healing tired skin (and spirit) from head to toe. An entire ensemble of spa-quality indulgences, from bath fizzers to exfoliating scrubbers, leaves you feeling relaxed, refreshed and ready to greet the day! Set includes: 6.7 fl. oz. shower gel and body lotion, 2.9 fl. oz. body scrub, 4 bath fizzers, 1.7 oz. bath crystals in a bag, loofah, mesh sponge, wooden bath brush, puff, and bamboo basket. $30

3. A Beautiful Journal

I spoke about the importance of writing in a journal in my post about Self Care for Busy Moms.   Give your mom the gift of writing with a beautiful journal with a inspirational quote.  This journal has one of my favorite Scriptures from Jeremiah 29:11 beautifully engraved on the cover. These journals are perfect for gift-giving, with a presentation page in the front. Each page carries an inspirational passage and an attached ribbon page marker.  $10

4.  Meaningful Jewelry

I'm currently obsessed with "Mantra Bands".  These are bracelets available in White, Gold or Rose Gold that carry different inspiration messages. You can wear them alone or layer them.  They have a simple and elegant design and are very comfortable to wear daily. $20

5.   Cooper's Hawk Wine Club Membership

The Cooper’s Hawk Wine Club is an all-inclusive membership where you will not only receive our winemaker’s newly released wine each month, but also enjoy many great benefits including invitations to members-only events, exclusive discounts, points on purchases, birthday rewards, and our Wine Club Newsletter with information on new wines, special events, and great recipes. Gift Memberships start at $60

[sumofmanythings]

#FridayFunday: Top 5 places in Chicago for Mother’s Day Brunch

1.  Shaw's Mother's Day Brunch(http://shawscrabhouse.com/events/shaws-mothers-day-buffet-2/)

Breakfast in bed is great, but Shaw’s Mothers Day brunch is better! Join us on Sunday May 14th 2017. The buffets are priced at $75 for adults, $20 for children 12 years and under. All Mothers dining with us on Mother’s Day will receive a $59 Saturday Brunch gift certificate to use on their next visit!  Mother’s Day Hours:

Brunch Buffet – 9:00am to 3:00pm (last seating at 2:30pm)

A la Carte Dinner Menu- 4:00pm to 10pm

For more questions or reservations please call us at 312-527-2722

2.  Odyssey Cruise(www.odysseycruises.com) Navy Pier, Chicago, IL   866.305.469 Bring the entire family aboard the elegant Odyssey Chicago and treat Mom to an event full of her favorite things. Creative cuisine. Live entertainment. Outstanding service. Dancing and a sophisticated atmosphere. With sophisticated affordability, there’s no better place to make a memory with Mom and the whole family. From brunch to dinner, there are 3 cruises to choose from.

Early Mother’s Day Brunch 9:30AM-12:00PM Afternoon Mother’s Day Brunch 1:30-4:00PM Mother’s Day Dinner Cruise 5:30-8:30PM

3.  Odyssey Country Club, Tinley Park IL (http://odysseycountryclub.com/)

The champagne brunch at Odyssey Country Club, 19110 Ridgeland Ave., will feature carving stations with oven-roasted turkey, honey ham and roast beef plus smoked and broiled salmon, pepper steak, baked chicken, salads, pastas and assorted cheeses, fruits and breads. Quiche, apple pancakes and cheese blintzes are among the breakfast items.  Flourless ganache, chocolate baskets with raspberries and more will be offered at the European-style dessert table. 

Seatings are available 10 a.m. to 3 p.m.

Brunch costs $38.95 or $17.95 for ages 3 to 9.

Call 708-429-7400 or go to odysseycountryclub.com.

4.  The Signature Room at the 95th   (www.signatureroom.com)

Treat Mom to a gourmet celebration this Mother’s Day. Our expansive buffet of starters will include fresh seafood, seasonal salads, and a prime rib carving station.  From the a la carte menu, guests can order infinite entrees including Belgian Waffles with peach and vanilla compote, Eggs Benedict, Steak & Eggs, Bacon Wrapped Pork Loin and Seared Lamb Chops.  Diners will end their meal by indulging in a dessert buffet complete with a sundae bar. Live music and city views will make this a special occasion not to be missed.            10:00am – 6:30pm Adults $80, Children under 12 $35 Please call 312.787.9596 for reservations

5.  Frontier (https://www.thefrontierchicago.com/)

This family-style brunch is just right for Mother's Day. Demolish a house-smoked salmon and bagel platter, eggs Benedict, beignets, cheesy breakfast potatoes and more. Brunch is available for $29 per person May 14 from 10am to 3pm, and reservations are required through Jen@PioneerTavernGroup.com.

[sumofmanythings]

#ThankfulThursday: A Mother's Day Reflection From Daughter to Mother

I don’t think I appreciated my mom enough when I was younger.  I saw her working hard and taking care of our family on a daily basis but I don’t think I was able to really appreciate it until I became a grown woman and mother.  Growing up, I thought my mom was a superhero. She made things happen no matter what. It wasn't until I became older that I saw my mom as a woman; an amazingly resilient, determined and strong woman.  My mom was and still is

PROVERBS 31 PERSONIFIED…

“A wife of noble character who can find? She is worth far more than rubies. Her husband has full confidence in her and lacks nothing of value.  She brings him good, not harm, all the days of her life. “

My mother is my dad’s helpmate.  Through her example she showed me what being a wife means.  As a young adult, I struggled with the “head of the house” scripture.  My mom and dad’s relationship became that scripture lived out loud.  It looked like mutual love and respect with two people who chose to honor one another every single day of their lives.

She selects wool and flax and works with eager hands. She is like the merchant ships, bringing her food from afar. She gets up while it is still night; she provides food for her family and portions for her female servants.  She considers a field and buys it; out of her earnings she plants a vineyard.  She sets about her work vigorously; her arms are strong for her tasks.  She sees that her trading is profitable, and her lamp does not go out at night. In her hand she holds the distaff and grasps the spindle with her fingers. “

My mom worked while I was growing up. She was a full time working mom with a job near O’Hare airport. At work every day by 7am and sometimes earlier, our clothes were washed and ironed every week (until I was old enough to do it on my own) and we had a home cooked meal every single night.  She was smart about it all. My mom is a master organizer. She meal planned before it became popular, cooking and prepping all meals on the weekend, washing and ironing all clothes on Sunday.  She’d come in from work and take a prepped meal out the fridge and put it in the oven for dinner.  She understood how to use her time wisely.  

 “She opens her arms to the poor and extends her hands to the needy.”

My mother’s heart has always been generous. She has a nurturing spirit that people gravitate to. She’s always been one to help those less fortunate than herself or those who are going through something. She has a heart for her elders and interacts with them with such kindness and warmth.  She taught me what compassion and empathy looks like.

When it snows, she has no fear for her household; for all of them are clothed in scarlet.  She makes coverings for her bed; she is clothed in fine linen and purple.

She’s Fearless and unafraid.  I have a faith filled, praying, Christian mother.  Even when I’ve made poor decisions, my mother would always speak life over me. She always saw me as a child of God with a divine purpose and future. My mother’s strong faith sustained her when I was in the terrible teenage phase because she always leaned on a God who she knew covered us in his love and protection.  She covered her family in prayer daily. She taught me how to pray and have faith.

 "She is clothed with strength and dignity; she can laugh at the days to come. She speaks with wisdom, and faithful instruction is on her tongue. She watches over the affairs of her household and does not eat the bread of idleness. “

I’ve always admired my mom but I also watched my mom very closely.  I didn’t realize how much I watched her movements and actions until I was older.  My mom’s greatest lessons were the ones she never spoke. They were in her living example.  I learned how to deal with adversity, face fears, and conquer hardships from watching her do it all.  I learned how to use my voice because of her.  My mom gave me such awesome advice growing up but it was in her living example that I learned the most about strength and dignity.  It was how she carried herself, it was how she responded to things that upset her, and it was how she handled disappointment or adversity.  She was never loud or ignorant but always showed a quiet strength that demanded respect.   She was slow to speak and quick to listen which is why people gravitate to her for advice and instruction. She was trustworthy and a great and honest friend.  My mom stayed working.  She took those moments to rest but I’m sure it was never enough. I always saw my mom, working, cooking, cleaning, running errands or doing something with us. She used her time wisely and made sure family was her priority.

 Her children arise and call her blessed; her husband also, and he praises her:  “Many women do noble things, but you surpass them all.” Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.  Honor her for all that her hands have done, and let her works bring her praise at the city gate.

My mother sacrificed.  My mother struggled.  My mother conquered. My mother survived. My mother pressed through.  My mother found joy in spite of.  My mother leaned on her faith.  My mom loves and nurtures. My mom listens with ears to hear and understand.  My mom works hard.   My mother has wept for her children; my mother has prayed for her children, my mother has gone without for her children. My mother raised her children.  

MY MOM IS INDEED BLESSED AND HIGHLY FAVORED!

Mom:

I don’t know how you did it! Looking at my children, I now understand what unconditional love looks and feels like.  I have so much respect for you; not just as a mom but as a woman. A Woman with her own dreams, goals and plans for her life. A Woman who sacrificed so much for her family.  I want you to know how much I love and appreciate you. I appreciate you for being a mom that was always encouraging and nurturing. I appreciate you for listening to me and seeing me as an individual with her own thoughts, ideals and dreams and respecting that.  I appreciate you for always making time for your children no matter how tired you were. I thank you for encouraging each one of my dreams and doing things that helped me get one step closer to achieving them. I thank you for recognizing the mother in me and relating to me in a new way.  You know when I’m tired, worried or stressed or just in need of a break and you allow me space to do that!     I thank you for the role you play in the lives of my children.  They are so fortunate and blessed. The special bonds you share with each of them warm my heart.  You are planting seeds in them the same way you planted seeds in each of your children.  I thank you for assuming the role of matriarch and keeping this family together and connected.  I thank you for your continued living example of what womanhood and motherhood look like. 

Happy Mother’s Day Mommy! I love you more than words will ever allow me to say!

Danie

[sumofmanythings]

#WellnessWednesday: 10 Self-Care Practices for Busy Moms

Motherhood… it is the most rewarding job I have but it is also a job that will take every inch of my energy some days.  We pour so much into our children and families, it’s no wonder we are exhausted.  Over the years, I’ve learned that taking time to “recharge” is mandatory.   As mothers, we have to be very careful not to run on empty for too long because it can affect everyone in our household. Remember the old saying, “if momma ain’t happy…ain’t nobody happy?”  There’s truth in that.  Our loved ones depend on us for so much. We are the counselors, nurses, psychologists, the chefs, the drivers, the housekeepers, the CEO’s of our homes and so much more. We are the glue that hold our families together.  That’s a pretty busy job that requires us to constantly pour into the lives of others.  When do you take time to refill your cup?  I’ve learned over the years that I can only be the best mom I can be when my cup is full. When I’m full emotionally, spiritually, and mentally, I can pour the best of myself into the ones I love. When I’m running on empty, everyone around me suffers. 

But I’m always busy? How do I find the time?

Time can be our greatest enemy. We run around with to-do lists and overscheduled calendars and by the time we are able to rest, we fall asleep only to get back on the “hamster wheel” and start running again.  Going to sleep isn’t enough.  As mothers, we have to take time to replenish our spirits and cleanse our mental space.   I actually include my self-care practices to my daily schedule. It ensures that I will do something just for myself every single day. Most days I look at it as a special reward just for me because I had an “awesome mommy day”.  Other days, it’s my relief from those days when “motherhood was stressing me out”.  Some days, I may only have the energy for a nice detox bath after my kids have gone to sleep.  On other days, I make time to read a book for at least 30 minutes.  You have to look at your day and schedule and decide what you want to do and when to schedule it. You are your most important appointment so you should never skip it.  You matter in the lives of too many people to take your self-care lightly.  Find your time and commit to it.

I have a list of 10 things I like to do that don’t require much time but give me those necessary moments needed to refresh and recharge.

1.  DETOX BATHS

I spoke about this in my #SelfCareSunday Post a couple of days ago.  This is my alone time after my kids are asleep and on those days where I don’t want to think about anything. I just want to zone out.  Detox Baths help clear my head, relax my body and prepare me for a night of uninterrupted sleep.  Just 30-45 minutes before you go to bed.

   2.  UNPLUG

How often do you check your social media? As much as I love social media as a means to keep up with friends, family and loved ones, social media can have some negative effects.  The imagery, some of the topics of conversation and the overall distraction it causes can be overwhelming.  I unplug for a certain amount of time each day and focus on “real life”. I don’t have to respond to every update or check the trending topics several times a day. Sometimes unplugging allows you to experience real life without the distractions. 

3.  READ

It sounds so simple but it’s difficult to read books nowadays.  I remember a time when I could finish a book in two days. I’m an avid reader who loves books so I buy them constantly. I have a shelf full of books, “I’m going to read soon”.  I try to read a chapter of a book every day but I'm not always able to. Sometimesinstead of running errands on my lunch break, I go somewhere and read. If I’m not up too late taking care of things at home, I end my night reading. I may not get to read every night but I definitely try to make time a few times during the week. You could try your lunch breaks if you work or nap time if you stay at home.  Reading gives me a moment to get lost in someone else’s world.   

4.  KEEP A JOURNAL

I’ve kept a journal since I was younger. Journaling my thoughts has always been a personal release for me.  There are days when I feel so many emotions over the course of a day. Journaling allows me a personal and private safe space where I’m free to express anything that I’m feeling.  I consider it a purging. I journal my feelings, thoughts, and dreams daily. Sometimes it’s just a recap of my day. Journaling is whatever I want it to be. It also has proven emotional benefits as well. According to Psychcentral, journaling helps you to clarify your thoughts and feelings, know yourself better, reduce stress, solve problems more effectively and resolve disagreements with others. I highly recommend 10-30 minutes a day of journaling. 

5.  COLOR IT AWAY!

This is something I recently discovered after a friend gave me one as a gift. These adult coloring books are fun, relieve stress and are good for relaxation.  There is something for every mood. I’ve become partial to the adult swear words coloring book.  If I want to get out my angst and laugh a bit, I spend time coloring. It sounds strange but it’s calming! LOL! It’s a great way to relax and pass the time. 

6.  AT HOME SPA DAY

I speak frequently about taking a day of self-care. My self-care days are usually Sunday’s.   I take the day to pamper myself.  It’s something I schedule in my calendar and look forward to after a busy week and equally busy weekend.  I'll wash my hair, give myself a facial, and take a long detox bath. I'll catch up on TV shows I love, eat something I love, enjoy great wine and spend the day resting and gearing up for the week. Sunday's are "mommy days".  These at home spa days aren’t expensive as there are plenty of items you can use that you have at home already.  If you don’t, they are fairly inexpensive to purchase.  Google some at home facial masks and detox bath recipes or check out my favorite here!

7.  TREAT YOURSELF

You are a busy mom who works hard every day for your family. You deserve moments to just treat yourself with something decadent. For me those items would be something sweet and a great wine! I'm partial to wine from Coopers Hawk (Romance Red is my favorite) and a Delicious cake from Nothing Bundt Cakes.  It’s a sweet treat for an overworked mom!

   8.  GET CUTE!

They say, when you look good, you feel good. I tend to believe this is true.  There are days when I’m so busy running my kids around to their various activities looking a mess. I tend to dress very down on those days.  When I take a little extra time to put on a little makeup or wear my hair down instead of the messy bun, I feel like the “got it together” mom (or at least I look the part…LOL).  I’ve found ways to dress casual and comfortable but still look put together at my kids sporting events and activities.

 9.  LINK UP WITH YOUR "TRIBE"

Mom’s need those safe spaces. Women who just get it.  I’m grateful to have a group of women who understand the demands of motherhood.  I don’t have to explain it because they get it.  Whether it’s a phone call, a quick lunch meet-up or a regular monthly dinner outing, it is important to reach out and connect with women who share similar experiences. On the days when you think you are the only one dealing with the craziness that motherhood brings, you will find yourself a part of a community who will help you navigate through it. 

10.  CREATE A PERSONAL RETREAT SPACE

Is your home a zoo full of people asking you for something all the time?  Do you find yourself hiding in the bathroom just for a few moments of solitude?  I don’t know a mom who doesn’t crave a space just for herself.  I’m a single mom so my sanctuary space is my bedroom.   If you are married, perhaps you can turn an extra room or office into your sanctuary.  Find a place in your house and make it off limits.  This is mommy’s space.  Put things in it that bring you joy and peace and take moments in that space when you need it.  Make sure your family knows it too! I think of it as the “time out” room when mommy needs a break. 

These are just a few of my personal self-care tips that help me on my journey in motherhood. It’s an adventure raising children and nurturing families. It’s a job that I love but I also recognize that it’s ok to want space and solitude every now and then.  Taking care of myself is an act of love and nothing I should feel guilty about.  When I take care of myself, I’m better to everyone else around me! 

What are some self-care tips you practice?

Until next time,

Take care of yourself and one another

D. Sanders

[sumofmanythings]

#TransformationTuesday: (Guest Post) Striving for Consistency

Today's post is brought to you by public health professional, Akeia Blue, MS, MPH from Be Health Literate. (www.behealthliterate.com). She is an advocate for promoting Health Literacy.  She started Be Health Literate to provide practical information to help African American’s improve our healthcare interactions and outcomes.  It’s her belief that if prepared with good information and confidence in our interactions we will be able to make the best healthcare decisions for ourselves. She also believes in finding your definition of health no matter where you are in life.  I hope you enjoy her insight and tips on staying consistent on your wellness journey.

- D. Sanders

 STRIVING FOR CONSISTENCY

Have you ever heard that it only takes 21 days to form a habit? In school, I was taught 6 weeks (42 days) was what you need to form a habit. The truth is that on average it takes more like 66 days (a little over two months) to form a habit. In fact, the research showed that for some people it took up to254 days (about eight and a half months). That means for the average person it can take 66 days of exercising, 66 days of eating veggies, 66 days of drinking water, before those behaviors become normal. The good news is that during those 66 days, you are allowed to make mistakes. The same researchers who found that average, also found that missing the activity on occasion did not restart the habit forming process.

 So what does this all mean for you? It means take it day by day. Breaking old habits and forming new ones is tough work. If you have a bad day, remember that tomorrow is a new day. If you find yourself having more bad days then good, then it may be time to reevaluate how you are going about the process. There may be something that you need to adjust in your schedule to make the new activity work. Constantly check in with yourself to see what makes the good days work and the bad days difficult. Adjust accordingly. You don't have to be perfect to make a positive change in your life, you just have to be consistent. Allow yourself to make mistakes and push yourself to move past them and stay on track.

Forming new habits takes a few steps:

Set a specific goal- Goal setting is an extremely important skill to have. Look into the SMART Goals framework to help with establishing any goals you have for yourself. For every goal you set, there should be a plan to achieve it. For example, a goal of "reading more" is not one that is going to encourage success. Instead the goal could be written as: I want to read 12 books in a year. To achieve this goal, I will read one book a month and will read every day for 2 hours before bed. You now have a plan in place for you to achieve your goal.

Keep it simple- Don't try to change your whole world in one step, it won't work. Start with bite sized changes and work your way up to something bigger. In the beginning of your habit forming process, it is not about completing the habit perfectly, but rather about making sure you complete the activity. Dr. Bj Fogg gives this example: If you want to start flossing daily, start with just one tooth. If you want to start running, start by just putting on your shoes. These small steps establish the action as a part of your routine and normalize the activity.

Set up a reminder for the activity- Find an activity that is already a routine part of your day that will help you to remember to do the activity. This can take a bit of work to find the right timing, but keep trying until you discover what works for you.

Reward yourself- This is could be telling yourself "Good job!", giving yourself a pat on the back or a rewarding yourself with something physical. By nature, we like to be rewarded when we accomplish things, so celebrate yourself. Some people pay themselves $0.50or a $1.00 for completing a workout and using the money to buy something once they hit a larger goal. Others track their progress with stickers on a calendar. Acknowledge your good behavior and as your confidence in yourself grows, it will be easier to maintain.

Forming habits takes time. Don't set yourself up for failure by expecting a complete change in a month. Don't beat yourself up for having a bad day or a moment of weakness.

Want more information on establishing habits? Check out Dr. Bj Fogg's method.

Remember consistency, not perfection, is key.

What habits have you changed in life? What helped you make new ones or break old ones? Leave a comment below. Share and subscribe to stay up to date. You can read more about Health Literacy at www.behealthliterate.com

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 "Improving our health literacy so that we all may live healthier, more abundant lives."

[sumofmanythings]

#SelfCareSunday: Detox your stress away!!!

When you live a busy life, making time for yourself can be a daunting task.  There are never enough hours in a day.  One of the ways I wind down and relive stress is with taking a detox bath.  Taking regular detox baths helps your physical and mental state in many ways, including,  

Supporting your immune system

Ridding the body of toxins (the hot water opens pores and encourages sweating)

Clearing your mind and relaxing your body

Bringing down stress levels

Soothing the muscles and joints

Boosting endorphins

Supporting lymphatic drainage, which is the body’s garbage system for removing waste

 The minerals in a detox bath help to pull toxins from your skin. That process can be very dehydrating so it’s imperative that you drink water before, during and after your bath.  I personally recommend dry-brushing your skin prior to taking the detox bath. Dry brushing helps to unclog your pores and excrete toxins that are trapped in the skin.  To effectively dry brush your skin, you start at your feet and move in long sweeping motions towards your heart. Always brush towards you heart, several times in each area overlapping as you go.  Take precaution as you brush over sensitive areas of your body.  After you’ve done that, you are ready to detox.

There many variations of a detox bath. My favorite recipe is the salt detox bath. This bath soothes skin irritations and boosts magnesium levels. It is a great way to de-stress and boost your immune system as well.  For this bath, you will need the following ingredients:

 Salt Detox Bath Recipe

·         1/4 cup Sea Salt or Himalayan Salt

·         1/4 cup Epsom Salt

·         1/4 cup Baking Soda

·         1/3 cup Apple Cider Vinegar

·         Favorite essential oils (I personally love lavender because it’s calming and relaxing)

YOUR DETOX BATH ESSENTIALS

  There are other detox bath remedies you can use depending on what you want to achieve. I use different ones depending on what I’m feeling.  Bentonite Clay is another favorite of mine for a full body detox.  In addition, I switch up my essential oils as well. When I need to de-stress or relax, I use lavender. If I’m fighting a cold, I’ll switch up to eucalyptus.  Here’s a list of different ingredients you can use for your detox baths. 

 Apple Cider Vinegar – Has anti-inflammatory properties and balances pH levels.

Aluminum Free Baking Soda – Cleansing, regulates pH and has anti-fungal properties.

35% grade Hydrogen Peroxide– Oxygenates blood and helps rid the body of disease.

Mineral Mud – Balances pH, pulls out toxins and re-mineralizes the skin.

Bentonite Clay – Detoxifies heavy metals.

Epsom Salt – Cleansing, eases muscle/joint aches, improves circulation and allows minerals to absorb through the skin.

Essential Oils and Green Tea – Have various physical properties and emotional benefits.

Vitamin E Oil – Intensely moisturizing and nourishing to the skin.

Honey (use organic, local honey) – Boosts immune system and replenishes the skin.

Milk – Helps exfoliate and hydrate the skin.

 The key to reaping the benefits of a detox bath is to relax.  You should soak in the tub for about 30 minutes. Set a timer so you aren’t worried about looking at a clock. Close your eyes and allow your body to relax in the hot water. I use this moment to clear my mind of any distractions and worries. Doing this 2-3 times a week is a quick way to relax, decompress and de-stress from a busy day.  I tend to do this after my kids are asleep. After my detox bath, I’m usually tired. (this is a dehydrating process). I get out of the tub, drink another glass of water and treat my skin to something luxurious, like a rich body butter.   My body is relaxed and I tend to sleep better after detoxing.  It’s a quick and economical way to tend to yourself when time is limited.

Until next time,

Take care of yourselves and one another

D. Sanders

[sumofmanythings]

#SaturdaySwag: Kentucky Derby Essentials

The Kentucky Derby is one of my favorite events of the year.  One of my girlfriends started a tradition of watching the Derby years ago and it’s become our annual tradition. Except for this year! (*insert sad face*) This year will be the first year I’m not going. My daughter’s scholarship program has an end of the year celebration so “mommy duties” come first. Sighs….In any case, just because I won’t be going doesn’t mean I can’t share some of my favorite tips and tricks for attending a Derby Party.  

    This edition of #SaturdaySwag is all about my 7 Kentucky Derby Party Essentials!

 The Hat

The Dress

The Shoes

The Accessories

The Décor

The Cocktails & Menu

 The Hat

There is no derby party without an insane hat! This is one of the few times where bigger is better! I like hats that are big or even small but unique. The hat is the foundation on which your entire derby look stands so it must make a statement!

The Dress

Ok so you’ve found the perfect hat, now the challenge is to find the perfect dress. Since your hat is your statement piece, your dress should be simple and more complimentary to the hat.  The derby is such a stylish event. I tend to look at classic vintage inspired dresses. They seem to evoke a certain daytime glamour and they go perfectly with most of the hats I like!

The shoes!

Ok…here’s the reality.  The shoe has to be a showstopper but you are going to be on your feet for a while. If you are like me and you spend derby day at a racetrack, you have to have comfortable shoes.  However, you also want to be stylish and fashionable.  I tend to have a shoe I take photos in (I mean…it completes the look) and a shoe I wear for the rest of the day (flats please). 

The Accessories

You have a hat that makes a statement, a dress that is understated yet complimentary, shoes that complete the look now what? A little pizazz!!! The right jewelry and perfect handbag can take your derby look right to the winner’s circle!   I tend to love a statement necklace, bangles, a couple of rings and a simple earring.  A cute clutch always adds just the right amount of my personality to the look. Just remember to tone the jewelry down if your dress overpowers it! In that case, less is more!

The Party

Oprah once said, “Love is in the details”. This has become my party planning mantra. Whenever there is a party, I tend to be the one who handles decorations. Why because I love a good theme party! Hosting a derby party gives you a wide range of decoration options and they are relatively expensive. There is something for every budget.  It’s not just about a tablecloths and a dining ware. It’s about the little things, drink stirrers, napkin rings, centerpieces.  Try to pay attention to the details. That’s what makes a party memorable.

The Menu

Whether watching at the races (most are picnic style) or having a at home derby style watch party, your menu has to feel like you are in Kentucky.  Do your research and pick menu items that are synonymous with the Kentucky Derby.  These are my favorite Kentucky Derby menu items.

Mint Juleps

Bourbon Whiskey Meatballs

Kentucky Hot Brown

Chicken Salad

Watermelon tomato salad (served at the Kentucky derby by their executive chef)

Kentucky Derby Pie

Oaks Lilly Cocktail

Click the photo for a free download of my favorite Kentucky Derby Party Recipes! Whatever your derby plans are remember to do it in style! Have an awesome day at the races!

Until next time,

Take Care of yourselves and one another!

D. Sanders

[sumofmanythings]

#FridayFunday: HAPPY CINCO DE MAYO!

Cinco de Mayo commemorates the Mexican army’s victory over French forces at the Battle of Puebla.  The date has become associated with the celebration in the United States of Mexican American culture.  Festivals, parades, concerts are held in Chicago to celebrate Mexican cuisine, art, culture and music.  Whether you are heading out for the evening or staying in and having your own fiesta at home, there’s plenty to do on Cinco de Mayo in Chicago.

 Heading out?

The city is full of Cinco de Mayo events that celebrate Mexican American Culture!

Carnivale (www.carnivalechicago.com):  Cinco de Mayo at Carnivale will be one unforgettable fiesta! Lunch and dinner specials available, plus drink features all day long! At 6pm, a live performance by Mariachi Monumental de Mexico and Traditional Chinelos dancers begin! Sponsored by Avión Tequila.

Mercadito (www.mercaditorestaurant.com): On Cinco de Mayo, guests can enjoy a special five-course prix fixe menu, $45 plus tax and gratuity. The five-course menu includes a choice of two guacamoles, two botanas or ceviches, four tacos including Chicken Mole, two side dishes and one dessert.  Plus, guests are invited with caution to try the Vato Loco cocktail, known as “The Hottest Drink on Earth” at Mercadito. The Vato Loco is perfectly mixed with ancho- infused Blanco tequila, arbol chile syrup, pineapple-habanero puree, whole milk, fresh lime juice, a flaming jalapeno with over-proofed rum and four dashes of Tabasco, $15. Guests are required to sign a waiver form before attempting the Vato Loco cocktail.

Cinco De Mayo Parade (5/7/2017) (https://www.cityofchicago.org/city/en/depts/dca/supp_info/parade14.html):  Parade begins at noon at Cermak Road &Damen Avenue to Marshall Blvd.  For more information:

Rhyme or Reason (rhymeorreasonchicago.com) 1938 W. Division St. in Wicker Park, features taco "flights" with four different kinds of tacos (chicken, grilled steak, carnitas, grilled shrimp or roasted poblano for vegetarians). The $12 flight includes a "margarita shooter" to augment a special frozen "Rhyme-Arita" Mezcal cocktail, which costs $10 per glass or $70 per table.

Blue Agave-K Station (www.blueagavechicago.com) 555 w. Kenzie, Chicago IL Complimentary tequila tasting samples throughout the day featuring-Casa Noble, Avion, Patron, Don Julio and More!  Then on Saturday, come to the HANGOVER DE MAYO BRUNCH! All you can eat buffet for $20 and bottomless mimosas for $15. Brunch begins at 11 and ends at 3pm

Cantina Laredo (Chicago) (www.cantinalaredo.com) 508 N. State Street.  Drink Specials all night with music featuring DJ Matt Rochford.  $3 Bottle or draft Mexican beers. $5 La Favorita $5 Tajin Watermelon Rita

The Peninsula Chicago (www.chicago.peninsula.com ) 108 E. Superior, Chicago.  Cinco de Mayo bar Party! The Peninsula will be celebrating Cinco de Mayo with a Bar party featuring Tequila cocktails, margaritas and Mexican beers.  Live music starts at 7 and end at midnight.

Duet Dance Studio, (www.duetdancestudio.com) 2412 W. North Ave. Suite 201 in Humboldt Park, for a Latin dance party inspired by Cinco de Mayo. From 9-10:45 p.m. Friday, the studio will host a beginner salsa class, as well as an open dance session and performances by students and instructors.

LOOKING TO PARTY?

Primary Night Club (www.primarychi.com ) 5 W. Division, Chicago presents “Tacos N Turntables”! Featuring DJ’s KE// Goodsex//Charlie Glitch//Karl Almaria.  Doors open at 10pm. $10 admission. Free Tacos. Tickets available at http://bit.ly/tacosturntables

Annex Nightclub (www.annexnightclub.com) 1958 W. North Avenue presents “Cinco de Mayo, Battle of the Beasts: Tacos Vs Tamales”! Featuring DJs CZR, Mickey Oliver, John Simmons, Julio Bishop, Caveman, Lovebug, Just Joey, and Czboogie.  Doors open at 10 ends at 4am. Text Beasts to 312-783-6903 for free entry. Free Tacos and Tamales

 STAYING IN?

Not going out? No worries. Plan a fiesta at home with you and a few of your closest friends.  In fact, I’ve done all work for you! I’ve planned an awesome Cinco de Mayo party menu complete with my five favorite Margarita receipts.  Click here for your free download!

Whether heading out our staying in, I hope you enjoy this #FridayFunday and have an awesome weekend! Happy Cinco de Mayo!

Until next time, take care of yourselves and one another

D. Sanders

[sumofmanythings]

Hamilton...An American Musical

Based on the biography written by Ron Chernow, Hamilton tells the story of an Immigrant from the West Indies who goes on to become a war hero, the subject of the country’s first sex scandal, George Washington’s right hand man and the father of our economic system. The story of Alexander Hamilton, one of America’s founding fathers is told through music that blends hip-hop, jazz, blues, rap, R&B and Broadway music. Lin Manuel-Miranda wrote this play, music, lyrics and book.  Hamilton has become a breakout hit since its Broadway debut in 2015. The shows are constantly sold out and they have achieved both critical and audience acclaim.  Hamilton the musical has won 11 Tony Awards, including best musical, a Grammy for best musical theatre album and a Pulitzer Prize for drama.  They are currently on a US Tour and they have an open run at the Private Bank Theatre in Chicago. 

These are the hottest theatre tickets in Chicago right now so I was thrilled when my son’s mentor offered us a chance to go. I jumped at the opportunity because I’ve wanted to see this show for so long. The show exceeded all of my expectations.  I cannot articulate how much I enjoyed this show!  The show is 2 hours and 45 minutes long and told in two acts with a 15 minute intermission. The first act summarizes Alexander Hamilton's (Miguel Cervantes) early life as young man who comes to New York to support American Independence.  He bonds with three like-minded individuals, abolitionist, John Laurens (Jose Ramos) Frenchman Marquis de Lafayette (Chris De’Sean Lee) and the tailor’s apprentice, Hercules Mulligan (Wallace Smith). He also meets Aaron Burr (Daniel Breaker) who advises him to “talk less and smile more”.  He thinks Hamilton is overenthusiastic and hot-headed.  Hamilton and his three new friends eventually join the Continental army where Hamilton becomes George Washington’s (Jonathan Kirkland) right hand man.  Hamilton repeatedly asks for a command but Washington refuses, adding to Hamilton’s frustration.  As the revolution continues, Hamilton marries Eliza Schuyer (Ari Afsar) and starts a family.   People are amazed by Hamilton’s oratorical skills.   The first act ends with Hamilton accepting the job of Treasury secretary, at the newly elected president, George Washington’s request.  This first act is full of memorable scenes and cameos by the British King, played hilariously by Alexander Gemignami.

The Second Act introduces Thomas Jefferson and James Madison.  Jefferson is asked to help stop Hamilton’s financial plan which James Madison believes gives to much control to the government. Jefferson and Hamilton debate the merits of this plan in an epic Cabinet Meeting that looks like old school hip hop cypher/freestyle.   It’s one of my favorite moments of the play.  Hamilton is struggling with balancing home and his passion for getting this financial plan passed. In a moment of weakness, he begins an affair with Maria Reynolds and eventually is blackmailed by her husband.   The second act focuses on Hamilton attempting to get this financial act passed with very little public support.  A series of tragic events, publication of the “Reynolds Pamphlet” and the death of his son damages his reputation.  He continues to attempt to repair his image by endorsing a presidential candidate that he believes in, angering his former friend and sometimes enemy, Aaron Burr who is also running for the office.  Burr challenges him and eventually kills Hamilton sealing his legacy as a villian.  The scene is beautifully done with a epic and poignant monologue on Hamilton’s life, death, relationships and legacy.  The play ends with the company gathering in a song that reminds the audience of Hamilton’s legacy and contribution to the American Government. 

The show went by so fast, I had no idea it was 2 hours and 45 minutes until I read it later.  My teenage son and tween daughter loved it immensely and I left entertained but I also left with knowledge about Alexander Hamilton that I never knew.  The cast was absolutely phenomenal! They made me laugh and cry at moments during the show. I had an opportunity to meet some of the cast members after the show and was thrilled to meet, actor Chris De’Sean Lee, who plays Marquis de Lafayette and Thomas Jefferson. I was floored to find out he is still in college as a junior and this is his first professional role! WOW! He was gracious, warm and grateful for the opportunity to be part of such an amazing cast.  The diversity, the varying musical styles,  the production, the set design and the incredible acting and musical numbers kept me engrossed the entire show. Hamilton is a production that will clearly go down in history as one of the best musicals ever. If you can score tickets, I highly recommend seeing this show.  It’s an open run so it appears it will be in Chicago for a while, which is great because I definitely want to see it again!

Grab the Grammy Award winning soundtrack here!!!  Click the Image below

You can get tickets to Hamilton Chicago at http://www.ticketmaster.com/Hamilton-Chicago-tickets/artist/2203491?brand=bicartist&camefrom=CFC_BIC_BUYAT_bic2000&_ga=2.230441308.1942067813.1493914611-786124348.1493914611

Hamilton Chicago offers $10 tickets via a digital lottery for all performances.  Enter the lottery here: https://lottery.broadwaydirect.com/show/hamilton-chicago/

Find more information on Hamilton http://www.hamiltonbroadway.com/