Practice Self Care

How to Practice Self Care In Your Busy Life

Healthy Living, Lifestyle, longevity

How to practice self-care in your busy life is a guest post by Brad Krause. Brad left the corporate world to help promote the simple notion of self-care through his writing and consulting. In this article below Brad covers the mental health benefits of self-care, using basic but overlooked practices. Let us know in the comments what you think of this article and if you would like to hear more from Brad, you can find him at his blog here.

Over to Brad Krause!

Simple Ways to Practice Self-Care in Your Busy Life

Busy people don’t have time for themselves. They’re dedicated to their careers, passion projects, families, volunteer work, partner’s dreams, friends’ problems, neighborhood functions, professional organizations, and children’s schools. When you’re a busy person, there’s just no time for you because your time is being used up in so many other ways. This is how you’ve functioned for years…until you finally get burned out. This is when you need to practice self-care and focus on you. It is possible to take care of yourself when you lead a busy life, and here’s how.

Go on a lunch break.

Many busy people work through lunch either because they have too many things on their plate (except food), they’re overly devoted to their jobs, or they think everything will fall apart without them. Don’t be this person. Take a break, even if it’s only for 30 minutes. You need to eat, and your brain needs a mental break. Your creative thinking suffers if you don’t. You might even need a social conversation with coworkers to make your job feel a little more fun. The work will still be there when you get back to your desk, and you’ll probably be more effective at your job after that break.

Don’t bring work home.

Unless you work from home, you should never take work home. Home is your sanctuary and safe space. It’s not an extension of your office. If you do work from home, keep your bedroom off limits for work-related activities. Not only will working from the bedroom make it harder to focus on work, but you’ll also have trouble falling asleep because the stress from work carries over into your place of slumber.

Sleep in.

If you’re not already sleeping at least seven hours a night, you’re probably sleep-deprived. It might seem impossible to sleep earlier because by the time you’re done with dinner and dishes, it feels like you barely have any night left. You can change that by sleeping in later. Make Sunday meal prep day so you have grab-and-go breakfast and dinner ready to reheat during the weekday. Get your morning routine done at night. Exercise after work and take a shower at night to save yourself an hour each morning. Set out your clothes and pack your work bag before bed. When morning comes, getting ready will be a fast and easy process. To improve the quality and quantity of Sleep try these Foods for A Good Nights Sleep.

Eat a variety of food.

Self-care means feeding your body healthy food, but it also means letting yourself live a little. You’ll get bored eating the same foods every day, so treat yourself with a variety of healthy foods and an occasional cheat meal. Healthy eating will make you feel better overall, but monotonous eating can be hard to stick to. Change up the menu to prevent boredom with your diet choices and to increase the likelihood of maintaining healthy habits. If you can’t come up with new ideas to cook every day, subscribe to a blog that gives you new, healthy recipes to follow every day.

Practice stress management techniques.

De-stressing looks different for everyone. It could be meditation, exercise, going out into nature, playing with dogs, coloring, or a Zen garden for your desk. It’s whatever relaxes and calms you. Find your Zen and tap into it anytime you feel stress coming on.

Say no to negativity.

Whether it’s at work or in your personal life, don’t let negativity permeate your life. That means saying no to anything that doesn’t serve you or make you happy. That means removing negative influences from your life. That means cutting off ties with people that cause you pain. That means setting boundaries at work.

You don’t need to spend hours each day or even a full day each week to practice self-care. It can happen in the little things that you might overlook—the things that take minimal effort while making a big difference. As you continue to practice these things, you might actually graduate to giving yourself a real break.  

Photo Credit: Unsplash

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

Jerry Seinfeld Experiment: Don’t break the chain. Post #93

Mexican food

That Burrito Bowl: What is the best restaurant food for weight loss?

Healthy Living, Healthy Recipes, Lifestyle, Weight Loss Recipes, Weightloss

What is the best restaurant food for weight loss? You ask. When you are trying to eat healthy and are too busy to cook, a trip to Chipotle, Qdoba, and other local Mexican restaurants is the best choice. And no, I do not own any stock in Chipotle. I love their food as well as their commitment to natural meats and sustainable agricultural practices. Neither I am from Mexico, unlike Avocados,

If you are still reading this I am sure you love your chipotle burrito bowls. Or you have tried all kinds of diets to fight that computer-generated belly. Ha, let’s call it that because in some way you can attribute it to sitting in front of your computer. I have definitely read about all of the diets too, if not tried them. And I am sure all of them work.

How to Optimize your Mexican food for weight loss?

What the “diets” do not take into account sometimes is real life. Life will get busy some days. And you will have to order that take out. And with small effort, you can make your Delicious Chipotle or other Mexican food Order extremely healthy. Skip the cheese and corn, half the rice, add extra beans, and extra lettuce, add Guacamole and extra hot salsa (instead of mild). Capsaicin in Peppers helps burn fat.

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

Hey! Better Ingredients, Better Burrito Bowl.

What is the next best thing you can do instead of driving to pick up your burrito bowl every day? Well, you can make your Mexican food for weight loss in the comfort of your home every day of the week. You have got to try it out to know, but the homemade Mexican Food tastes even better than the Chipotle, because – Hey! Better Ingredients, Better Tacos. only because a burrito bowl is like a puzzle that you can assemble together however you want.

Just do a one-time shopping trip this weekend and pick up the following items:

Jalapeño (If you love peppers, oh let me correct that ….you should love peppers!)
Large bunch of cilantro
A box of Firm-Ripe tomatoes of choice
Get a few 15-ounce can black beans
Some red onion
Cucumbers (yes, I love veggies, so I just add whatever in my burrito bowl)
Red, Yellow, Green Bell Peppers
Some Olive Oil (Or Avocado Oil)
Salt, Pepper, Cumin powder, Chili powder or Paprika, Ginger Powder, Garlic Powder.

Optional: low-fat shredded mozzarella of choice, a bag of finely chopped lettuce, sour cream or Greek yogurt.
If you want to add Chipotle-style meat, get chicken breast, steak, shrimp or any kind of fish. Trust me any of your choice of meat will work.

** Skip the Rice and Corn if you are trying to lose a significant amount of weight. **

A lot of selection of vegetables, I listed on the shopping list is also available in most grocery stores all cleaned, washed, and precut. I mean, If you have never chopped onion before in your life – getting a pre-packaged one is totally worth it.

Most of the meat – Chicken Breast and Steak for a burrito is ready to cut and cooks super quick in a hot pan.

A trick with can of black beans though is to open the can, wash and drain the bean in a strainer. Well, Add Can Opener and Strainer to the shopping list, if you don’t have either.

Now you can eat Tacos every day of the week.

Once you have all of these ingredients, weeknight dinner or even lunches are a matter of throwing everything together as you please.

Stir fry the bell peppers and onions in advance and refrigerate. It literally takes a few minutes on a hot pan to do so.

In a bowl toss the beans, bell peppers, tomatoes, onions, cilantro, lettuce, finely chopped jalapeno pepper, cumin powder, salt, and the juice of half a lime. Place Chicken/Steak/Fish/Shrimp on top. Add 1 teaspoon of sour cream, some cheese, avocados and chopped cucumbers.

Really mix and match as you please so you never get bored of it. You could even eat a breakfast Taco. Top with 2 eggs.

Need to eat on the go? Get a Whole grain or High Protein Tortilla and wrap any or all of the ingredients and pack in a lunch bag. Do not forget the water.

Mexican food is incomplete without the G.U.A.C. And here is one to try. Easiest Guacamole Recipe You will ever make.

And while we are here, a note on Intermittent Fasting.

Want to make weight loss a little more effective? Here is something to try -While all diets work, Personally I love Intermittent Fasting because everyone can do a 16:8 IF pretty easily. All you have to do is have an early dinner and late breakfast. That is easy as pie. Get busy in the morning, and do a healthy brunch and that would easily put you on the 16:8 IF effortlessly.

Comment below and let me know your thoughts – What do you think is the best restaurant food for weight loss?

Not really sure who said it, but it might be worth the while to spend time learning to make the salsa instead of infinite doom-scrolling the internet, watching one crime after another.

Make Salsa. Not war!


Mexican Food for Weight Loss
Photo by Victor Garcia on Unsplash

Jerry Seinfeld Experiment: Don’t break the chain. Post #81.

Health Benefit of Walking, High Intensity Interval Training, HIIT, Martin Gibala, Five Minute Exercise, One Minute Exercise

No Time to Exercise? Learn about The 5-Minute Exercise here.

Fitness, Healthy Living, Lifestyle, longevity, Self Care, Weightloss

I learned about the 5-minute exercise from Martin Gibala’s book – The One-Minute Workout. Martin Gibala is a Ph.D and researcher in Exercise Science (kinesiology) at McMaster University in Hamilton, ON in Canada. Well, the gist of Martins’s multi-year long research is that, even if you have no time to exercise, there exists a cheat in the form of quantum bursts of high-intensity interval training, that you can actually sprinkle throughout your day. And reap the same health benefits, as with religiously exercising 5x a week in the gym.

​If you already do some form of exercise GREAT!! Skip ahead to read something else. This post is for people that believe that they have no time to exercise.

The others, with ‘no time to exercise’ excuse – Read on and be amazed!

You do not have to sweat and die training at the gyms. You do not have to run endless loops and swim a thousand laps to be fit. Not that there is no purpose for it. If you have the time, and access to the gym and a trainer definitely do that. However, if you are short of time, because of life – a project deadline, parenthood, sick child at home, or whatever, there exists a method that enables you to reap the same health benefits as hours of exercise in just minutes a day!

You do not have to fit your life around workout. You can fit your workout around life - sprinkling in the sprints here and there through out the course of the day. 
-Martin Gibala in The One Minute Workout

Oh! Yes. You do.

Do you have at least 5 minutes in a day? Yes. You do.

You want to lose weight, fast? Yes. You do.

But. You are so busy. You have no time to exercise. Oh. Yes. You do.

Well At least if you learn what is the “Minimum Effective Dose” of exercise you need to get lean, be healthier, fight aging, feel good, boost immunity, fight cancer, viruses, bacteria, and allergies. Would you do it?

Less than the time it takes you to check social media – you can do a few quantum bursts of exercise and beat heart disease, and diabetes, and Cancer. Would you make the 5 minutes for that?

Ok then. That’s settled. Now that we made the said 5-minutes of time. And beat the – but I have no time to exercise – excuse.

No Time to Exercise? Learn the 5 minute exercise.

The 5-minute exercise is a super simple method, that you can use even if you have no gym membership and no exercise equipment at home

How exactly do I do the 5-minute exercise?

Here is one way to do it. But feel free to change it up, depending on what your space, time, and mood allows you. ​​

STEP 1 – Warm up for 1 minute with light walking on the sidewalk or around the house or office.

STEP 2- For 20 seconds RUN at your maximum speed. Run like there is a BOA Constrictor chasing you.

STEP 3 – Slow down and walk at the normal pace for 1 minute.

STEP 4 – For 20 seconds, repeat the RUN at your maximum pace.

STEP 5 – Walk at the normal pace for 1 minute

STEP 6 – Pretty much alternate slow walking and super-fast running until your 5 minutes are done.

Lastly, Cool down by walking gently for about a minute, or until you reach back home or where ever you were going.

​That is it. You are done. That is the 5-Minute Exercise!! Get creative. If you have a treadmill, exercise bike, elliptical, or stepper at home feel free to use that and do the 20-second sprints at the maximum resistance and fastest speeds you can endure.

What is the best time to do the 5-minute exercise?

The best time to exercise is in a fasted state. Before breakfast is perfect. If you are always rushed in the mornings, you could actually fit in your 5-minute exercise routines before any of the meals.

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

What can I do if I cannot go out and have no exercise equipment at home?

If you are unable to go out and run and have no exercise equipment whatsoever, get creative and find steps in your home or neighborhood and just climb up and down the steps for your exercise. And make sure to the steps as fast as you can for your 20-second sprints.

If you like this post, you will like these as well: On Exercise | Diet, and Health and Easiest Way To Lose Weight- How to? What is?

I hope this information demystified the exercise for you and you are able to find the 30 seconds bursts of time sprinkled throughout your day to do the 5-minute exercise.

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To claim your free offer Select a time slot that works for you. Give yourself about 45-90 minutes for the consultation.

Jerry Seinfeld Experiment: Don’t break the chain. Post #73.

Health Benefit of Walking, High Intensity Interval Training, HIIT, Martin Gibala, Five Minute Exercise, One Minute Exercise

Health Benefits of Walking

Children Health, Fitness, Healthy Living, Lifestyle, longevity, Self Care, Weightloss

Health Benefits of Walking? Yes. The forgotten art of walking in our busy desk jobs. And with a good side effect of improving physical and mental health. Walking does not require special equipment. Put on your shoes, weather-appropriate clothes, and off you go. You cannot get it wrong. You have been walking a long time!

What I learned from walking Over 1000 Miles in a Year?

Turns out, In the School Year 2018-2019 I walked between 2-3 miles every weekday and even more hiking and traveling during the weekends and holidays. I had been eating well, had time to work out as well as hiking, and traveling as much as I could already. I had no special challenge or motivation to walk 1000 miles or run, or however goal setters do their thing.

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here –  Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.

Why I wanted to do “something”?

Well. I did not. Apparently, it just so happened that I walked that much. This post is a retrospective. I was looking back at my Apple Health data while cleaning up an old iCloud backup and Apparently, I may have walked a total of 1000 miles in the school year of 2018-2019, and possibly continued the trend until the lockdown started in March 2020.

How exactly did I make it happen, then?

 I did not set a goal that I will start walking every day. I am sure If I had set one, I would have not stuck to it. And then blamed myself for failing, as humans do. Turns out, I was told by my chiropractor to wear this brace and walk at least 20 minutes every day in order to manage my chronic back pain. My son’s school is exactly 15 minutes of a leisurely walk away from home. And we are also in the walk zone for school. Hence it was a no-brainer. I was getting over an hour of walking every single school day. 30 minutes for the drop off in the morning, and 30 minute in the afternoon for the pickup.

My walking routine on school days

I would put on my walking brace in the morning, drop off the kids and walk back home. Repeat in the evening, for pick up from school. Our walk to and from school was our own “Mommy and Me time”. We chatted about the mundane and important things in life without phone screens or distractions. We learned mnemonics, elements of the periodic table, multiplication and division flashcards, and planned movies nights, pizza nights, or what sports to learn next season. We talked about such esoteric things as God, The Power of Belief, Happiness of the Pursuit, and the Pursuit of Happiness.

I can perhaps write a whole entire book about our walks to school! May be I should.

And as my Chiropractor had promised, walking in the brace indeed helped manage the back pain better. Within a few weeks of walking, the back pain was a thing of the past.

You have been walking for a long time. You got this!

you cannot mess this up.

What I learned about habit formation and achievement?

Everyone knows the hardest step is the starter Step. Get your first step out the door. If you are trying to build a routine for walking every day, Just take the starter step.

Your habit recipe idea #1.

After I eat dinner, I will put on my walking shoes. And then do a high 5! To celebrate that you Indeed, put on your walking shoes instead of slouching in front of TV. It is entirely up to you, if you want to take off the shoes and go back to watching TV now, or you might as well go for a walk, since you have the shoes on!

Your habit recipe idea #2.

Another recipe could be.

After turning off my work computer for the day, I will walk to the mailbox. (Don’t forget the celebration, when you do the habit.). Perhaps walk a little more, around the block or walk back home from the mailbox. It is entirely up to you.

Bonus points: If you have not read the tiny habits book yet, you should get it here.

Now with exercise and working out, one might feel awkward – about how good your form is, how you look, or if those gym clothes look good over your big computer belly.

However, with walking, you have no excuses. You can simply go out for a walk. Or Walk around the home.

Beside you do not have to pay for a membership to walk.

What else did I learn from my walking habit?

I found that having a set route and routine – going to and from school at the designated drop-off and pick-up times is what helped me accomplish this feat, that I had not even set for myself. I exactly knew how long it takes, how far I will be walking and there was no friction to dampen my willingness to go out for the walk to school.

It never felt like an exercise or anything “extra” I had to do. It was routine!

Also, check out some of the other useful posts about movement – Have You Heard About 5-Minute Exercise? or this one On Exercise | Diet, and Health.

These are some of the other places I walked around when school was out.

The point of the story is……

If you are trying to start walking 1. Take the first step. 2. Walk to the mailbox. 3. Find a set route and routine 4. Find new places to explore – waterfalls, creeks, wildlife, and seashells to discover.

There’s no right or wrong way to do this. It’s up to you. It could be hiking a trail. It could be walking to the store, or it could be running a half marathon.

Alright. Alright. Much Ado About Walking. I am sure no one needs any more Convincing.

Conclusion: What exactly are the health benefits of walking?

I discovered today that I accidentally walked 1000 miles one school year. And that triggered this post.

Personally that year I managed my back pain. It went down from a 7/10 to 0/10 within the weeks that I started my daily walks to school.

My weight hovered around 120-126 lbs. Since March 2020 when the lockdown began and schools were out, I did gain weight and I weigh between 130-135 lbs. I am 5′ 4” and I am probably more OK at 126Lbs than at 135!

Walking was my me-time. Or Mommy-and-me time for me and my son. It was therapeutic since I almost never get time to sit and meditate longer than a few deep breaths.

Take a look at this study that shows that walking has many health benefits on fitness, resting blood pressure, blood pressure control, weight loss, preventing depression and cardiovascular diseases.

Jerry Seinfeld Experiment: Don’t break the chain. Post #53.

journey is on_copenhagen airport

Three Weeks into Every January.

Healthy Living, Lifestyle, Self Care

I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

If you are a New Years Resolutions kind of person, you absolutely want to read this today especially if you are beating yourself up (or about to) on breaking that resolution already. To make it even worst, If you are in most parts of the northern hemisphere it’s dark, cold, and depressing without much sunshine. And if the year is 2021, which it is; these pandemic lockdowns do not help much either!

Ok. So Your New Years Resolutions have failed? If not, this is awesome. And comment below and let me know your secret. How exactly were you able to keep up with your resolutions.

And if you are beating up on yourself, because you stopped going to the gym or eating healthy, or writing, reading, saving – whatever your resolution was on January 1st.

The first step – Stop beating up on yourself.

Secondly, If you are feeling the blues, get a good Vit D supplement. I know, I know – Go to the doctor first and confirm if you have a deficiency. Also generally a good time of the year to do your annual physical as well. Here is the Vit D supplement I take around winters, and I like it so far. All I know from tests is I am not deficient and generally feel good, positive, and upbeat! I also don’t go crazy and take only one tablet every few days, as needed, and feel just fine. You do you – If you are confused ask your doctor.

Third, Use your sick day for a mental health day. I know because I have been there. I used to think that taking sick-day off for no apparent “physical” sickness is procrastinating and dishonest. And It would only mean putting off that day’s work for the next day. My 8 year old would call this kind of thinking cray-cray! And it sure was crazy thinking – Do bad quality work and ruin health, instead of resting and recharging and getting your best work done.

I am not entirely sure if Dalai Lama said this, but here goes – Humans sacrifice their health in order to make money. Then sacrifices money to recuperate their health.

Really try it. I do not have to quote The Dalai Lama to make you change your mindset. Take the day off and sleep, rest, meditate, disconnect from technology completely. You will be surprised how much more productive and better you will be the next day.

Fourth – Can’t take a whole day off? Just put on your walking shoes and weather-appropriate outfit and go out for a walk. Take kids out to the playground. Kids love to play in 4-degrees Fahrenheit weather as well as 85-degrees Fahrenheit.

Fifth – What is with New Years Resolutions? Live every day like it is your Birthday, New Year, or whatever you celebrate. It is always a good day, to have a good day

What if you did the Opposite?

  • Do not make new year’s resolutions like everyone else.
  • Make resolutions anytime you want.
  • Follow them immediately.
  • Get into the habit of breaking down your resolutions into many behaviors that will help you achieve your resolutions. Make Behaviours Tiny.
  • Instead of making a resolution that I will publish a book in 2021. (Which I know will overwhelm me and I would have given up around this time.) My tiny behavior is to WRITE EVERY DAY.
  • It is actually even tinier. Here it is – After I settle kids down for their 9 AM virtual school, I will open my WordPress and Click the “Write” button. I talk about productivity and tiny habits in this post here – Greatest Productivity Hack – Do not break the chain. And What has habit got to do with it?

I hope that solves the “Giving up on resolutions” Problem for some of you reading. And if it helped even one person, that made my day!

Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves.

Winnie the Pooh ~A.A.Milne

Have you seen my Desk Job Weight Loss Guide yet? It gives you easy to use weight loss techniques that help you lose weight, even if you have never lost weight ever despite trying all kinds of diets and exercises.

And random joke of the day!

What do Alexander the Great and Winnie the Pooh have in common? The same middle name.

~Do not know the Author. I have no idea who writes these jokes.

P.S. Want to book time with me to talk about Productivity, Weightloss, Stress Management, or anything related to Health and Wellness? I open some spots every now and then. Find a spot on my calendar here: Talk to Sharfunnisa

Jerry Seinfeld Experiment: Don’t break the chain. Post #22.