Clutter is Unhealthy. Really unhealthy.

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pile of papers

Did you know that those piles of papers, cluttered closets, and garages from hell are making you sick and overweight?

Clutter is defined as a crowded or confused mass or collection. Disorganized spaces cause stress and clutter bombards our senses, overstimulating our brains. Clutter distracts from focus and leads to feelings of guilt that one should be more organized. Even worse, stress of ANY kind erodes our health. Stress increases cortisol production leading to weight gain. Additionally, stress decreases nutrient absorption by impairing liver, pancreas and stomach function. The links to heart disease and stroke are also well – documented.

How do we fix this?

This answer is simple.

DECLUTTER

Let me show you how:

  1. Make a plan.
    • Chose a category (books, moments, clothing) OR an area (drawer or closet or room)
    • Block off time
    • Collect boxes/bags for sorting
    • Purchase organizing containers or systems
    • Gather some cleaning supplies
    • Pick (and play) your favorite music to match the project
  2. Remove everything in that area to allow for cleaning and upgrading.
    • Clear all the shelves.
    • Dump entire drawers.
    • Remove EVERYTHING out of the closet.
    • Clean empty space thoroughly. Maybe touch up with paint or shelf liner.
  3. Touch each removed item and ask the following questions:
    • Do I like it?
    • Do I use it?
    • Does it spark joy?
  4. Sort the items according to your answers to the above questions.
    • Trash
    • Giveaway
    • Donate
    • Exchange party (this is a good idea for jewelry or kitchen items)
  5. Celebrate!
    • Enjoy the space
    • Breathe deeply
    • Bring up the corners of your mouth.

You can do this alone or with a friend or a coach. Your body and mind and family will thank you!

I am ready to declutter now.

How to Feel in Control During Times of Stress

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take deep breaths to relax

When stressful times come around, and they always will, it can be easy to let the stress get to you. Here’s how you can feel in control during times of stress.

When I first heard of the coronavirus and the subsequent restrictions, I was overcome with some scary thoughts. How do I protect my family of young adult kids and aged parents? What happens next? As I was in this stressful headspace, I was also wrist deep in a bag of pistachios. Anyone else a nervous eater like me? But then something CLICKED. 

I was not eating because I was hungry. I was eating because I was STRESSED, and ANXIOUS, and SCARED. 

When we are stressed, our judgement becomes clouded and it is easy for us to make poor choices. In stressful times it becomes even more important to know how to relax your mind and body. 

But I can’t de-stress in this situation, you say. Actually, you CAN de-stress, it just takes a little trick. 

Step 1: Take a breath.

Step 2: Take another deep breath.

Step 3: Take another deep breath and hold it.

Notice where you feel that breath. Do you feel it come in through your nose? Into your chest? Into your belly? Follow your breath as it moves in and out. 

Repeat. 
Repeat again.
And one more time. 

Now that you have relaxed your brain and your body, you have the clarity to make better choices, both big and small. Even in times when our choices are limited, this simple exercise can give your mind the freedom to explore creative solutions. 

When I practiced this exercise today, I decided that what I need most is some intentional time outside with my husband. So, tonight we are having a picnic. I have stuff to make a macaroni salad and a tuna salad, found some onion rolls in my freezer, and of course some wine! Before we sit down to the picnic, we will take a walk, as if going to our picnic park.
Mission “be relaxed” accomplished. 

What comes up for YOU when you relax into your breath? What action will you take to find your peace in today’s world?

Be well,
Tatiana

Give a Little Love to Yourself

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showing yourself some love

The month of February brings to mind love and romance, roses and candies.  It has become a month dedicated to lovers, finding ways to remind them how much you care for them.  But what about showing some love to yourself? 

So many of us spend our whole lives being busy, running around getting things done without a moment to rest. In spending so much time taking care of others, we neglect to take care of our own needs and wants. We run ourselves down, and no one can pour from an empty cup. In this month of love and romance we are presented with an opportunity to focus on loving ourselves. 

Here are a  few suggestions to show yourself some love and boost your own love bucket:

Step out into nature  

Whether it is sunny, cloudy or rainy, just step outside. Even if you only take 60 seconds, make it a sensory experience – take in the sights, smells, feelings, and sounds that surround you. There is plenty of nature wherever you are. What do you smell?  Maybe it’s the wetness of the rain on the grass or the sidewalk. What do you hear? It could be bickering squirrels or the wind through the trees or the silence that comes from a fresh snowfall. How does the outside feel on your skin? Turn your face up to the rain or sun. Love on yourself by simply being in nature.

Make time for movement

Run, walk, dance, stretch – it’s really that simple. Get yourself into the opposite stance than you spend your day in. For those of you who sit most of the day, stand up.  Stretch your arms above your head, as if you are trying to reach the sky.  For those of you who are up on your feet most of the day, bend your body.  Standing with your feet comfortably apart, bend forward using your hands for support if needed.  Just hang in this folded posture. Try this while sitting. Fold your torso over your legs. Breath into the change of position. Show your body some love by moving it in ways that feel good! 

Practice gratitude

We hear about practicing gratitude, and there are so many ways to be grateful that it is almost overwhelming.  Well, damn it, it’s time to just do this loving thing. Studies show that noting what you are grateful for from the day gets you better sleep, reduces anxiety, and improves mental health.  Let’s take it a step further and note what you are grateful for about who you are today. This might be difficult at first, so start with just one thing. Maybe you like how your eyes feel when you smile, maybe you like your hair today, or maybe you’re grateful you showed yourself some love by taking a moment for yourself. Writing down your gratitudes for the day gives you an extra boost to your brain and etches a new habit pattern.

Now that you have a different angle on February as the month of love and romance, let’s redefine how we really play it out.  Every day. We do have to live with ourselves for the rest of our lives, so lets make it the best we can. Now, say it with me everyone: I LOVE ME!

Getting Back on Track After the Holidays

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Why is it that every festive occasion seems to demand we stuff ourselves? Whether its a wedding or a birthday, a family reunion or a special holiday, our celebrations tend to center around lots and lots of food. So, we eat it, because it’s too good not too! But then the downward spiral starts. We overeat, overdrink, and then wake up the next morning feeling guilty and generally icky. The happy occasion we were meant to commemorate has transformed into an event that leaves us with all sorts of negative feelings.

Well, I have some tricks that can help you next time you’re at a food-centric event: 

The Fullness Scale  

fullness scale diagram 10 = Stuffed, 0 = famished. Optimal 7 = Satisfied.

The Fullness Scale is one of the most powerful tools I have found that helps when learning to eat intuitively. Since we don’t yet have an app to measure our true fullness for us, we have to rely on a bit of self-awareness. I visualize The Fullness Scale as a thermometer with hash marks from 0 (famished) and 10 (that feeling when you have to undo your top pants button or you can’t seem to take even a shallow breath of air…ouch).

The idea is to stop eating when you are feeling about a  7 out of 10, just 70% full. At this level, you’re at a happy medium. You’re satisfied and have fueled your body, but you’re still a far cry from that can’t-move-can’t-breath kind of full. It’s kind of like a pause or a comma before the heaviness of FULL kicks in. 

At your next meal, try checking in with yourself before, during, and after you eat. It might take a little while to learn your own bodies hunger and fullness cues, but once you start paying attention to how you feel during a meal you’ll quickly learn what a level 6-7 feels like to you. 

Take a pause and just breathe!

Next time you feel that overwhelming need for MORE, try this: instead of reaching for another bite, pause for a deep, cleansing, centering breath. Take 20 seconds to just breathe some deep breaths and check-in with your body. In those 20 seconds, think about where you are on the Fullness Scale and what deeper need is showing up. 

Sometimes our wanting of more food might actually be a signal for wanting more from life. It might be a response to a lack of love or praise, or maybe eating has become your unconscious way of drowning out negative self talk. Taking the time to check in with yourself emotionally is a great way to separate real hunger from emotional hunger. 

Prioritize your body signals over being “polite”

Most of us were raised in a world where politeness came above all else. We grew up being told to always say yes when offered something, because it’s the polite thing to do, even when it wasn’t what we really wanted.

Has that habit stayed with you in your adult life? It sure has for me, and I still find myself worrying about hurting someone’s feelings if I say no. Sounds kind of ridiculous, no? It wasn’t until I realized that it’s my responsibility to myself to listen to my OWN needs first that I realized it’s actually totally OKAY to say no sometimes. Turns out, “No thank you” works wonders, and I no longer leave feeling guilty. 

Now that the food overload of the holidays has passed, let’s get curious about how we can listen to our bodies better. Practice using the fullness scale during your meals and snacks. Remember that you have a few choices when reaching for another serving. And finally, you can still use your manners and honor your body wisdom.

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