Mental Health and Healthy Eating for a PEACE OF MIND

I have to admit that when I have too much sugar in my diet, I feel terrible. When I don’t eat enough carbs, I feel terrible. When my insulin level rises, I can’t think straight and when it is too low, I can’t think straight. I feel grouchy. Whether you are diabetic or not, the body needs balance. A fatty, sugary diet doesn’t help your body or your mind. A diet lacking in nutrition or protein doesn’t help your body, brain, organs or mind.

What we eat doesn’t just affect our physical health: it can also affect our mental health and wellbeing. Eating well – which means having a balanced diet full of vegetables and nutrients – can improve your sense of wellbeing and your mood. -mentalhealth.org/uk

When you stick to a diet of healthy food, you’re setting yourself up for fewer mood fluctuations, an overall happier outlook and an improved ability to focus, Dr. Cora says. Studies have even found that healthy diets can help with symptoms of depression and anxiety. -aetna.com

When I am in a depressive state or dealing with exhaustion, water helps me tremendously. What I take into my physical body helps me tremendously. I am tempted to eat sugary foods and salty foods. More so salty when I am feeling anxious and sweet when I am feeling depressed. These types of foods only bring me a temporary feeling of satisfaction. Below is an explanation from aetna.com

Here’s how it works: Your GI tract is home to billions of bacteria that influence the production of neurotransmitters, chemical substances that constantly carry messages from the gut to the brain. (Dopamine and serotonin are two common examples.)

Eating healthy food promotes the growth of “good” bacteria, which in turn positively affects neurotransmitter production. A steady diet of junk food, on the other hand, can cause inflammation that hampers production. When neurotransmitter production is in good shape, your brain receives these positive messages loud and clear, and your emotions reflect it. But when production goes awry, so might your mood.

Sugar, in particular, is considered a major culprit of inflammation, plus it feeds “bad” bacteria in the GI tract. Ironically, it can also cause a temporary spike in “feel good” neurotransmitters, like dopamine. That isn’t good for you either, says Rachel Brown, co-founder of The Wellness Project, a consultancy that works with corporations to promote good health among employees. The result is a fleeting sugar rush that is followed shortly thereafter by a crash “that’s terrible for your mood,” she says.

When you stick to a diet of healthy food, you’re setting yourself up for fewer mood fluctuations, an overall happier outlook and an improved ability to focus, Dr. Cora says. Studies have even found that healthy diets can help with symptoms of depression and anxiety. Unhealthy diets have been linked to an increased risk of dementia or stroke.

To read more and to be better informed so that you can make better choices, here is the link https://www.aetna.com/health-guide/food-affects-mental-health.html

~Nikki

Sunday Morning Coffee Musings: Affirmations for Peace of Mind

Photo by Lisa Fotios on Pexels.com

I am enough.

I am surrounded by peace.

Peace within and peace without.

I am safe in my body. I am safe in my home.

I choose calmness.

I release hurt and resentment.

I release stress and anxiety.

Peace and love are all around me.

I welcome miracles into my life.

I welcome joy and happiness into my life.

I welcome solutions into my life.

I set boundaries for peace of mind.

I make healthy choices for my body which helps my peace of mind.

Everything works out for my higher good.

I have a peace that surpasses all understanding.

I bring peace, calmness, and positivity wherever I go.

I attract calm and loving people into my life.

I create a life based on calm and love.

I make choices and decisions based on calm, love, and joy.

I am grateful to Source for showering me with love, peace, calm, and joy.

I am thankful.

I express deep gratitude for all that I have survived as I now thrive into greatness.

I choose to heal so that I may experience peace.

I choose to forgive that I may experience peace.

I am enough. Right here and right now.

I choose peace.

~Nikki

Afraid to Succeed

Me in Paris, France

Monday, I woke up and made a choice to have a productive and successful day. However, there was this nagging feeling I needed to address. It was the feeling of fear of success. I can feel that with the actions I am taking in my life now, there will be huge successes. And for some reason, that makes me afraid. Why?

It’s not because I am afraid of the responsibility of success which is what I saw in my research of “fear of success”. It is because if I do become successful, I am afraid I will not have the ability to maintain it. What if it does good and then it starts not to do well? I am afraid that the money I make will somehow disappear because of “life”. You know expenses. I don’t know what I am doing. I am not confident in my steps. This makes me freeze up and not want to do anything at all.

I searched some affirmations for fear of success. I also added my own. I decided to meditate using affirmations.

  • I step into the into the success of accomplishing my dreams.
  • I am not afraid to succeed.
  • Succeeding is my birthright.
  • To succeed is to be the best version of myself.
  • Fear is an indicator that I am headed in the right direction
  • I am filled with endless solutions for my business, goal, and dreams
  • I am filled with endless ideas
  • There are no limits on my ideas
  • I am capable of solving any issues that may arise
  • There are no limits to my creativity. I am always expanding.
  • I am always evolving my business when necessary to keep up with the current times.
  • I am excited to see the success from my actions
  • I am very capable of securing my future from my success
  • Time is precious and a gift. I am using my time wisely to create the life I want to live
  • I inhale courage…I exhale fear

I pray this helps someone today.

Love, Nikki

A Reminder About Anxiety

Today I am experiencing anxiety. I want to remind you that anxiety is not right or wrong, good or bad. It just IS. It will pass. This is a fact. Your body cannot stay in this heighten state forever. Deep breaths. It will pass.

I am okay.

I am alright.

I don’t need all of the answers right now.

It’s okay not to know. No one knows the future. No one knows everything. No one can plan for everything.

I am alright.

It is alright. I am safe now.

It is okay. I am okay.

Peace. Be still within.

All things are well with my soul.

The Creator will take care of the future. I do my part in the now.

It is alright.

It is okay.

I am alright.

I am okay.

~Nikki

Sunday Morning Coffee Musings: Housewarming

It finally happened. I had a housewarming for family and family-friends. And it was GREAT. We had a really good time fellowshipping with one another. Most of my immediate family is vaccinated and if not they have had their first shot.

It took me two weeks to prepare for one day because of physical limitations. Really, I started to prepare three weeks in advance. The last two days were brutal on my body and I had a few days along those weeks that were bad days and many sleep issues at night. However, I persevered. I also had help from my brothers, my daughter, and parents. I am grateful for that.

Today, I begin the process of recovery. It takes about a week and sometimes two weeks to recoup from an event like yesterday. Today, I feel like I have been hit by a ton of bricks. My body is exhausted. I am fatigued. I have a huge amount of pain and soreness. So, I have cancelled all plans for this week. I only have one goal, each day, for the next seven days that require my physical energy. I am also not taking any phone calls or dealing with any negative energy. It’s just not happening this week. No extra tasks for anyone else. This is the epitome of self care for those with autoimmune diseases. We must heed the lessons learned and the good advice given to us by others in order to preserve and improve our health.

Take Care!

~Nikki

Clarity is Coming

Went round for round yesterday with anxiety. I’ll have to admit it was a draw. I struggled all day trying to stabilize and to do things that needed to be done. Here’s something for us spiritual folks, if you have anxiety or depression God, the vast Universe, is intelligent enough to recognize your thorn (challenge) and compassionate enough, wise enough, providing grace and mercy to get you through these episodes. By whatever means. And sometimes it’s just your day to struggle. Clarity came at the end of the day. It wasn’t me. It wasn’t them. It simply (complex-ly) was anxiety. Today is a new day. Let’s work.

My thoughts from yesterday:

When does a breakthrough happen? After the the struggle. So if there is a struggle in the mind today, repeat: A breakthrough is coming.

If you are not clear in your mind, struggling in your mind, anxiety, uncertain: CLARITY IS COMING.

My affirmations:

Clarity is coming.

I will get through this day.

A breakthrough is coming.

God’s grace and mercy are sufficient.

~Nikki

My 2020 Recap

I admit I have had my 2020 bashing fits. Who hasn’t? And in the last post I was inspired to talk about what one has birthed in 2020 to focus on and not so much as what one has buried. Challenging I am sure.

In this post I want to highlight my growth and share my favorite moments of 2020. I choose to remember the life and light of two dear people lives that have transformed from their physical bodies to their spiritual bodies. They changed clothes in a sense from the seen to the unseen. One is engraved in my memory as a childhood brother and the first best friend of my brother. The other is engraved in my mind as the one my brother trusted and bonded with as second best friend, a brother, in the beginning of his law enforcement career. A soul that was his ace and knowing my brother had a good friend he could trust and count on made me happy. I remember life, love, and brotherhood.

My Growth

I grew spiritually. Every morning for about 40 weeks of this year my daughter and I have had breakfast each morning listening to Iyanla Vanzant’s Viral Messages Live on YouTube or Facebook Live. It blessed, uprooted, confirmed, and expanded my soul. I am forever changed into more of who I truly am on this spiritual journey. It also deepened the bond between mother and daughter as we shared breakfast, thoughts, and notes. I watched my daughter have her AH HA moments. I also took a leap of faith and had my first one day conference for women. It took courage because i deviated from the tradition of Christianity, Church, and Denomination and went with the flow in which I was created to go. It was so freeing and terrifying at the same time!

I am growing as a parent. My parenting style is changing and evolving. It has been a challenge and a rocky journey. I often have to deal with my own insecurities that produce anxiety and depression. I battle fiercely to not only keep my head above water but, to be on the boat and navigating the ship (my mind).

I grew as a micro business owner. I attempted to take free online classes. Due to my illness, I now have difficulty learning. What I did retain by writing down, I used when I created a website and marketed my business. I hope to have more funding to promote it and to expand it. I hope to make it a LLC. I took a risk with a virtual vending opportunity. I learned that I do better vending in person but, I did gain some exposure. I also broke slightly over even. I am grateful for that.

I grew mentally (matured) in my way of thinking and dealing with losses or disconnections. Four times this year I thought I had a suitable mate. However, each one disconnected for various reasons and the last one is the one that really got to me. I see it as the Universe, God, telling me that this was NOT the year to make those kinds of connections. It was not the time. The greatest lesson from the last one was to learn to let love go for a greater love. Let what is leaving, leave. Let what has been planted grow and manifest.

I grew healthier by learning how to control my diabetes better. After taking a 3 day diabetes class it changed my entire perspective on managing it. I learned that I can eat just about anything but, it all comes down to carbs and portion control. My A1C went from 13. 8? to 6.2. I still have work to do. However, it was a victory to me!

I sure hope our ride for 2021 is an actual ride versus the train wreck this one has been. However, it has brought to us the BIGGEST lessons and HOPE the majority of us SEE them. I hope we EMBRACE the lessons and APPLY them to our lives from here on out.

~Nikki

We’ve Got This and If Not, That’s Ok, Too!

Sometimes I go to bed feeling defeated. Sometimes I rise with power and sometimes I rise with a press in my spirit. I do not know why some of our lives have more obstacles than others. It’s not because we are special as we have been told (I don’t believe that). It’s not ALL because of the choices we make. But it’s always about the response. I believe it’s simply because this is our lot. This is our path. This is our journey and everyone’s journey is different. That’s it. I got this today with the weight of the world on my shoulders and tears in my eyes. I got this.

~Nikki

A Day in the Red Zone

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A day in the red zone can range from feeling like you are drowning to feeling like you are falling down a deep dark black hole that has no bottom. Today, I felt like I was drowning which I consider, lucky. This is not so lucky for others. It’s really not lucky for me, but let me explain. When I feel like I am drowning, I feel like I am fighting to stay above water, to stay in the game of life. I am trying to listen to something positive, read, watch TV, talk to someone, write in my journal, do some yoga, guided meditation, affirmations, pray and to sit outside. When I feel as if I am falling down the dark hole I have nothing to hold on to or very little. I do not know when or if I will hit the bottom and if I will be alive or sane. I do not want to do any of the things I mentioned before. And I don’t. That to me is worse than the feeling of drowning in my thoughts, experiences, and emotions.

In the black hole, there is no hope. You may feel pain, you may feel numb, and I have felt the worse feeling which is darkness. I know it’s not a feeling…but it is. Today, I tried to do all I could early on to uplift myself out of this red zone. It was frustrating because nothing seem to be working or it worked for the moment then quickly passed. I also was in shoulder pain and hip pain that didn’t go away. I tried eating fresh fruit, opening up the door and windows to light. So, I decided that I would just wait until the storm passed. It comes with a thought that says, “I can’t wait until this day is over.”

So, in my searching for something to express how I felt about depression today, I found this explanation on Pinterest. I shared in on my social media to help others understand what people like me go through. At least, some huge part of it. Then I decided to write about it as I watch NCIS. I am glad the day is almost over. I pray and believe tomorrow will be better.

~Nikki

Sunday Morning Coffee Musings: The CIRCUS of Life

 

The circus usually comes to town once a year. Sometimes, two or three times a year because there is more than one circus company. And let us not forget, the circus has a schedule of dates as it travels city to city. The circus, chaos, confusion, drama, confusion, whatever you want to call it, comes to all of us occasionally. Some of us live under the big red tent. Some of us look for big red tents. Some of us are drawn into it by the sounds, the smells of popcorn and cotton candy, or the weird music. It’s not until they bring out the animals we smell the poop.

Here we are in a big global circus. Shrink it down to your country, your state, your city or town. How much control do you have over what others do? Some want to to control because of the false sense of power they feel, but I believe some want to control out of a false sense of peace they feel. You see there are some of us that want everyone and everybody to be calm, at peace, happy, so that we can be calm, at peace, happy. Therefore, we try to control situations, people, influence their choices, etc. We get angry when we can’t. We get upset, anxious, we worry compulsively at times. It is okay to feel these feelings but I don’t recommend making it a lifestyle.

Here is what I know about the “Circus” or Chaos outside of my home, outside of my personal being:

  1. I cannot control other people.
  2. I can control my response.
  3. When I see what I feel is chaos, madness, and I cannot do ANYTHING about it, I repeat these words: Not my circus, not my monkeys.

The Circus inside is also filled with worry, concern, fear, and you have to find the root of that. Perhaps someone you love died or became ill because of something someone else did. Maybe, you didn’t have control over what happened to you, a loved one, etc. as far as an illness, accident, tragedy. Perhaps you, a child, someone you care about has an autoimmune disease, weakened immune system, or they are elderly and you are concerned for their well-being. Maybe you are just that person that worries about everyone. That worry, that fear, anxiety can be a barrel of monkeys on the inside. You are the Ringmaster of that circus. These thoughts, those fears, are your monkeys.

Here are a few ways I help myself:

I did what I needed to do to keep myself as safe as possible. I am at peace with this.

I did what I needed to do to protect my family. I am at a peace with this.

I did what I could, said what I needed to say to my family outside of my home, my friends, and associates. I am at peace with this.

I don’t have to agree with the actions of others in this matter, the choices they make. They don’t have to agree with my actions and my choices. I am at peace with this.

What they do or don’t do can affect me, it can affect others. However, I will choose peace by choosing prayer, meditation, affirmations, disconnecting from social media, turning off the news, making healthier choices, exercising. I choose peace by connecting with those that feel the way I do or those that are encouraging during this time. I am at peace with this.

When approached peacefully about my stance, I choose to engage peacefully or not at all. When attacked or approached negatively, I choose to respond with silence or wisdom. Silence is an answer and it is also wisdom. Do not go to their Big Red Tent. Do not buy tickets their circus. Do not be pulled in. I am at peace with this.

I can’t meet everyone at their level of understanding. If you argue with a fool, there are now two fools arguing. Do not be curious about this noise coming from the tent. It is a monkey. It is not your monkey either. You’ve seen this show before. You’ve been to the zoo. I am at peace with this.

~Nikki