Wellness - An Autumn Walk

So far, this autumn weather has been extremely beautiful. Yesterday I was off work and Erin had a half day. She's been dying to walk to school but if I can take her, I take her, plus I feel she's still too young. So yesterday I asked her, do you want me to walk you to school?? She got so excited and said YES!!

 I walked with her to school. We walked and we talked and I watched her go into school and then I walked back....alone.  I thought, okay, I'm not in a rush, let me slow down, let me breathe in the fresh air, let me take in the beautiful sight of the autumn leaves around me. Let me feel the ground beneath my feet, stand up straight and swing my arms. Let me just walk! That, for me, was my meditation and my peace. 

Maybe early in the morning, walking your child to and from school if nearby, in the afternoon or in the evening, at the park, or parking far in a parking lot, please take advantage of these beautiful days and go on your own autumn walk. (Especially before it gets too cold!)

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Wednesday Wellness: Lead By Example

Lead By Example

Last night at 10pm my show came on (being Mary Jane), Erin was showered, we both just finished our reading and I was lying in bed in my robe waiting for my show while Erin was getting herself ready for bed. (We go to bed late!) I am admitting that I am a snacker...I love sweets especially at night after dinner. In addition to going to the gym, eating healthy throughout the day and drinking my juice, I love to snack. I snack when I get home, while I cook dinner and at night. So, last night, I called her in my room and asked her to please bring me a yogurt. She went downstairs and came back with two yogurts! One for me and one for her! I flipped out! I went on to tell her that it's too late for her to eat and just because I get a snack doesn't mean you get one too!! And she said well it's too late now, I already opened it. So I paused and said ok then go and have it but that's it! 

Moral of the story is remember to "lead by example" in the things we do in front of people, our spouse, family, friends and especially the children. Everyone is watching you whether you realize it or not! My child is becoming a late night snacker just like me right before my eyes!! And I despise it! I need to stop myself and then she won't want to do it, before it becomes a problem in the long run.

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Wellness - Do Not Disturb

I fully encourage all of you to take advantage of "Do Not Disturb Moments."

Embrace them, create them, indulge in them, and encourage other moms you know to partake in them! 

I am a constant advocate of relaxation this summer. We work hard, the weather is nice, the kids are busy and we deserve some "me" time! If you still find your schedule packed, take a personal day off, arrange a play date or a time the hubby can watch the kids so that you can get some alone time. Spend quality time with just family and get back to your friends later. Steal some time away. Unplug and just say no, you can't and you just don't want to be disturbed. 

Do Not Disturb Moments Include: 

Coffee or Tea Time

Reading 

Naps

Showers and Bath Time

Mani-Pedis

Massages

Yoga and Meditation 

Gym Time

Salon Visits

Breakfast, Lunch and/or Dinner

Outings

Vacations 

Please do not disturb and excuse me as I take a summer break from Wellness Wednesday's :-)

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Wellness - Energy Check!

This Summer, a lot of us will be traveling places, hosting at our homes or will be invited to summer bbqs, backyard parties, pool parties, play dates, lunch dates, dinners, or simply will be getting out to visit the people we know and taking our children different places. Let's remember not only to positively enjoy the summer heat, but remember our own "Summer Energy!" 

Before you present yourselves to others like your family, children, co-workers, or friends, pause for a moment to think about your energy at its current state. What state of mind are you in? Are you feeling happy, excited, sad, angry, disappointed, frustrated, stressed, cranky, melancholy, or nervous?? Acknowledge these feelings that you have beforehand, take a few deep breaths, live through them and own up to them. Release those feelings if they are negative and embrace the feelings that are positive and then share! 

It's ok to share news that's important to you if you need support or are happy about! One of the key points I remember our speaker from Saturday, Abiola Abrams, saying was stay away from positive spiritual vampires!! People who will suck your positive energy dry because they always tend to dump their "stuff" on you. You may not be in the mental space to be dumped on, you may always be there to listen, but not to be drained. We must all be responsible for the energy that we bring into any space, considering those people whose space we are entering. Whether in a home, a party, phone call, email or text, physically and mentally. 

This doesn't mean change who you are and how you're feeling for other people. It simply means take responsibility for your feelings and energy, expressing positivity and respecting the way you think that person you are connecting with deserves, putting yourself aside. Asking how that person is doing first, because you never know what another person is going through. Or, waiting until you, yourself are in the right head space to present yourself to others. Admit if you are wrong and apologize for non-intentions. We as moms have a lot going on, so let's not going around throwing people our fire, (esp. since summer is hot enough!) but present ourselves pleasant and well. 

"Be Responsible For The Energy You Bring," a quote by Dr. Jill Taylor.

 Have a beautiful sunny day!! MML!

This post is courtesy of Mocha Tiffany K.

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Wellness - Spring Cleaning

Happy Beautiful Spring-Like Wednesday! 

Here's an oldie, but goodie! This same time last year, I wrote a Wellness Wednesday inspiring you to prepare for spring and start getting rid of your clutter. March is "Mocha Spring Cleaning" time!! Mentally and physically, all of the clutter has got to go! 

A cluttered space creates a cluttered mind!! Ease into your spring cleaning by clearing out simple spaces that have been bothering you! Unconsciously, this clutter may be causing friction in your life and can weigh you down spiritually and emotionally. Once it's cleared, you will not feel anxious, stressed or unorganized anymore. Your mind will be free and you will be able to think clearly. Then, it will be easy to move on to the next thing and truly be able to enjoy your Spring!

Here are some simple ways you can start to clear the clutter from your life: 

1. Clean out and organize your purse! Switch up your handbag altogether!
2. Everyday remove garbage and unneeded items from your car.
3. Move slowly when you get home and be aware to put up your keys, hang your coat, wash your hands, change your clothes, etc.
4. Hang up your clothes as soon as you take them off or put them in your dirty laundry.
5. Fold and put away clothes immediately after doing laundry.
6. Wash the dishes or fill the dishwasher as you cook or while the food is cooking. I like to go to bed at night with a clean kitchen, so I usually do this after dinner and put everything away in its place. It does take a little more time, but it's refreshing to wake up to a clean kitchen!
7. Clean out your fridge! Move healthy items to eye level on your shelves so they are easy to get to. I recently started doing this with my farmers market items! 
8. Make your bed as soon as you rise. This has truly worked for me! I just feel more structured when my bed is made!
9. Open your mail as it comes in and put in where it belongs.
10. If it's hard for you to get dressed in the morning, it's time to streamline your closet. It's time to organize, rotate, and donate! Clothes, shoes, jackets, bags, etc. Pick up the latest style magazine, think about your personal style, filter through your basics and make a list of items you might need. Think of your clothes as a reflection of you and your mood. Remember that Spring is happy and colorful! 

Think of those hot spots and stagnant spaces that just keep collecting clutter and before you know it they become little piles. Lets clear those little piles! The hot spots are high traffic areas like the front door where you take off your shoes, the entry way, dining room table or kitchen counter. The stagnant spaces are out of the way areas like closets, the attic (my attic is horrible!), basement and drawers. Organize hot spots everyday and work on a stagnant space each weekend. (Put on some music and try what's called the 15 minute tidy!) 

Start clearing the spaces around you, clear the energy that surrounds you, and relish in a beautiful clean space! 

This blog post is courtesy of Mocha Tiffany

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Wellness: Chicken Soup for the Soul

Happy Wednesday Mochas!!

I know the weather is not letting up. It's cold and all the ice on the ground just makes it feel like it's colder! I have something that will cheer you up, make you feel better if you're sick, or if you just feel like you want some hot home cooking! Being married to a Jamaican, I have become accustomed to making and enjoying soups. It has become our weekend ritual and makes the house smell warm and lovely! 

Here is a chicken soup that is simple and easy to create! 

Chicken Soup Recipe:

In a large pot pour in 1/4 cup olive oil or vegetable oil. 

Sauté chopped 1/2 onion, 1/2 green bellpepper, 1/2 cup garlic, 1/2 bag baby carrots, and 3 stalks of celery. Season veggies with 4 nice sprinkles of lawrys seasoning salt, black pepper, onion powder and cumin. Stir occasionally for about 15 minutes until cooked.

Add water to fill pot 3/4 to the top. Add Jamaican grace chicken soup seasoning packet (can be found in Jamaican section at stop n shop for $1.09) Stir. Bring to boil.

Add 2 peeled and chopped white potatoes and 1 sweet potato. Boil.

In a separate medium bowl, mix @1cup flour, sprinkled salt and water to moisten the flour. Kneed flour to make dumpling balls...drop balls in soup. Your mini can help with this part! Erin loves rolling the dough into little balls with her hands! 

Chop and peel skin off store bought, pre-cooked, plain, all natural, rotisserie chicken breasts (saves time and costs $5-$8). Add to soup. (Eat or give hubby the other chicken parts with another meal!)

Chop 1 cup organic spinach. Add to soup with 4 drops of Tabasco hot sauce!!

Cover with lid. Stir occasionally. Let everything simmer for about 45 minutes. 

For more chicken soup and stew recipes check out marthastewart.com and search 25 chicken soup recipes.

If you have a recipe you would like to share, please feel free to upload it to our "Recipes" file on the yahoo groups list serve!!

Be Well. Enjoy! 

This blog post is courtesy of Mocha Tiffany K.

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Wellness: Love Languages

Happy Wednesday Mochas! 

Valentines Day is a couple days away and we're all about spreading the love!! Don't be mistaken, Valentines Day is not just about couples. It can be whatever you choose it to be! I believe it's a reminder to GIVE and RECEIVE lots of love!! To yourself, your significant other, your children, your family, friends and coworkers! 

I'm learning that it's healthy to recognize my "love language." The way in which I express and accept expressions of love. This book is still on my list of reads, "The 5 Love Languages," by Gary D. Chapman. Some of you may have read it or already know of it. Challenge yourself this week to tune in to your love language and the love languages of the people around you. Love is a significant part of living well! 

Go to www.5lovelanguages.com and take the quiz! Here are my results. My primary love language was QUALITY TIME! 

Quality Time**
In the vernacular of Quality Time, nothing says, "I love you," like full, undivided attention. Being there for this type of person is critical, but really being there – with the TV off, fork and knife down, and all chores and tasks on standby – makes your significant other feel truly special and loved. Distractions, postponed dates, or the failure to listen can be especially hurtful. Quality Time also means sharing quality conversation and quality activities.

Acts of Service**
Can vacuuming the floors really be an expression of love? Absolutely! Anything you do to ease the burden of responsibilities weighing on an "Acts of Service" person will speak volumes. The words he or she most want to hear: "Let me do that for you." Laziness, broken commitments, and making more work for them tell speakers of this language their feelings don't matter. Finding ways to serve speaks volumes to the recipient of these acts.

Words of Affirmation**
Actions don't always speak louder than words. If this is your love language, unsolicited compliments mean the world to you. Hearing the words, "I love you," are important – hearing the reasons behind that love sends your spirits skyward. Insults can leave you shattered and are not easily forgotten. Kind, encouraging, and positive words are truly life-giving.

Physical Touch**

This language isn't all about the bedroom. A person whose primary language is Physical Touch is, not surprisingly, very touchy. Hugs, pats on the back, holding hands, and thoughtful touches on the arm, shoulder, or face – they can all be ways to show excitement, concern, care, and love. Physical presence and accessibility are crucial, while neglect or abuse can be unforgivable and destructive. Physical touch fosters a sense of security and belonging in any relationship.

Receiving Gifts**
Don't mistake this love language for materialism; the receiver of gifts thrives on the love, thoughtfulness, and effort behind the gift. If you speak this language, the perfect gift or gesture shows that you are known, you are cared for, and you are prized above whatever was sacrificed to bring the gift to you. A missed birthday, anniversary, or a hasty, thoughtless gift would be disastrous – so would the absence of everyday gestures. Gifts are visual representations of love and are treasured greatly.

Have a lovely week and Valentines Day weekend! Xoxo,

Tiffany K.

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Wellness: M.O.O.D.

Happy Wednesday!!

Have you ever had "THAT" kind of morning? Where everything just seems to start off wrong and continues to spiral!!? Well, that my morning today!!

Unbeknownst to me, my phone died last night after I went to sleep and I didn't think to plug in the charger, so my alarm didn't go off from my phone this morning. My loving husband sleeps with the tv on so when the news came on and said it's 6am. He said, "honey, it's 6." I said ok, (which is the time I normally get up, but I was so tired!) and we both rolled over and went back to sleep. I woke up to myself snoring and it was 8am!! Which was when Erin and I usually leave the house! Mind you, she's up and had been laying in her bed. So, I jump up, tell her to get up and get dressed. I didn't even have time to shower! Don't judge me! I used the restroom, changed, did my five minute makeup face and fixed my coffee. We went out to the car and the garbage truck left our garbage can right in front of our driveway, so I had to walk down the icy driveway to move it so that I can pull my car out. And, of course, I slip and fall! F&$@ it! I left the garbage on the street to the side so my husband can get it later! I got in the car and then realized I was low on gas, I forgot Erin's water bottle and I didn't have time to make my juice. I got Erin to school late but then hit traffic on route 80. Then, I get to work and my kids are going crazy!! Sure enough, last night was a full moon! Ok, now I thought, it's time for me to stop and breathe....

My morning was spiraling and I had to stop it. We have the control to stop it. You may have had worse mornings, but it's all about the M.O.O.D. you choose to continue your day. Mind. Over. Obstacles. Daily. Once you focus your mind over any obstacles you face in a day, things automatically start to go smooth. I accepted the fact that things happen, it's ok, but it can get better! 

Thinking about the positives, Erin dressed herself, made her own snack AND lunch. I put on perfume, kept it moving and made sure my make up looked good ;-) I didn't hurt myself. I drove slow to avoid any accidents. Made it to my school on time, relaxed and had a productive and pleasant rest of the day. 

Remember mind over matter? Practice training your mind to not dwell on the negative, but more on the positive. 

Mind. Over. Obstacles. Daily.

This post is courtesy of Mocha Tiffany K.

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Wellness Wednesday - Rise and Shine, It's Cardio Time!

Ok ladies! It's time to get busy! Even though it's winter, we can always make time for a little cardio! I must admit that I have a love/hate relationship with cardio! I hate the burn, shortness of breath, and the sweat pouring down my face! But I love the energy it gives me and how it leaves me feeling accomplished!

Try to do some cardio at least 3-4 days a week. Cardio is anything that will get your heart rate up!  Cardio can help us live better, have happier lives, and is very important to our health! 

Here's why:

• It's one way to burn calories and help you lose weight all over your body
• It makes your heart strong so that it doesn't have to work as hard to pump blood
• It increases your lung capacity
• It helps reduce risk of heart attack, high cholesterol, high blood pressure, and diabetes
• It makes you feel good :-)
• It helps you sleep better
• It helps reduce stress

A few ways to incorporate cardio into our life:

At the Gym: Zumba, Cycling, Swimming, Treadmill, Elliptical, Kick Boxing, Aerobics or Boot Camp. Take a class, go with a friend or ride solo. But do at least 30 minutes of one of these and you will feel like a new person! I love 24 hour fitness, its worth every penny! They have a kids club and lots of classes. I go to cycling class on Sundays, and do cardio and weights on Tuesdays and Wednesdays. If anyone wants to join me one evening let me know ;-)

At Home: Jogging in Place, Jumping Jacks, Jump Rope, Jump Squats, Burpees, High Knee Lifts, and Butt Kicks. Trust me, do 2 sets of each for 30 seconds in your living room and you will break a sweat!!

Outdoors: Running, Walking, Power Walking (there is a difference!) Biking, Skating, or Skiing (Weather permitting). Running, to me, is the best form of cardio because it not only moves every single part of your body, but it tones everything as well. Start first walking, then graduate to running. Once the weather is nicer, the air gets fresher and outdoor workouts become the best! 

Choose what works best for you and your lifestyle. Put in your Cardio time!!!

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This post is courtesy of Mocha Tiffany.