The Importance of Keeping a Food Journal

Keeping a food journal can help you feel motivated to eat well and to be aware of your eating habits. After several weeks of writing down what you eat, you will notice a pattern of what type of foods you consume more. You will notice what time you eat, how many times you have a snack in between meals, and you will notice what triggers you to overeat. Once you have a notion of what makes you overeat, you can speak with a professional therapist and with your doctor to help you eat better. Having a food journal will help you with your emotional eating due to stress or with an anxiety disorder.

Also, a food journal can help you manage your diabetes and can help you lose weight. Before you start a food journal, make sure you write down the time, type of food, portion, and how you felt after eating your snack or meal. Even if you do not want to lose weight, having a food journal will let you be aware of your connection with food and with your emotions. It will motivate you to exercise more and to be conscious of what you eat. You will feel positive and will feel better after writing in a food journal. Here are more resources about having a food journal.  

Why Keep a Food Diary?
https://www.health.harvard.edu/blog/why-keep-a-food-diary-2019013115855

How to Keep a Food Journal-Why Food Diaries Are Effective For Losing Weight:
https://www.goodhousekeeping.com/health/diet-nutrition/a26538542/food-journal/

Can a Food Diary Help You Lose Weight?
https://www.webmd.com/diet/obesity/features/can-food-diary-help-you-lose-weight#1

Printable Food & Fitness Journal By WebMD:
https://www.webmd.com/diet/printables/food-fitness-journal

* Free Border and Font from Pizap

Valentine's Day Coloring Pages (Hearts)

Valentine's day is just around the corner. Therefore, I have created four coloring pages to celebrate Valentine's day. Each coloring page has a heart with different design elements. One coloring page has some space to write inside the heart.  Each coloring page is free and is for your personal use. Thank you for reading and commenting on my blog. Enjoy!

Rosemary Tea for Digestion and for a Good Mood

Rosemary tea balances the gut bacteria which helps with the digestive tract. This tea helps with bloating, constipation, and indigestion. Yet, this tea should be consumed in small amounts, because it causes vomiting and excess fluid in the lungs. However, this minty and lemon herbal tea can help with weight loss. It lowers the blood pressure. 

Also, this tea regulates sugar levels and protects the brain. It lowers anxiety and aids improves your mood. Yet, Rosemary tea acts as a blood thinner. Pregnant women should not consume this tea. Here are more resources about rosemary tea. 

6 Benefits and Uses of Rosemary Tea:
https://www.healthline.com/nutrition/rosemary-tea#6.-Other-potential-benefits-and-uses

Rosemary Benefits, Side Effects, and Preparations:
https://www.verywellfit.com/rosemary-health-benefits-4587436

10 Amazing Benefits of Rosemary Tea:
https://www.organicfacts.net/rosemary-tea.html

* Free Background and Frame from Pizap 

* Free Clip Art of Rosemary Herb:
https://www.uihere.com/free-cliparts/rosemary-herb-thymes-hair-herbs-1691509

* Free Clip Art Tea Set:
https://www.uihere.com/free-cliparts/tea-set-tea-set-png-file-1272872

What Type of Carrier Oils are Best for any Skin Type?

One carrier oil that is used the most with essential oils is Jojoba oil. This oil can be used for normal skin, dry skin, oily skin, sensitive and for combination. Jojoba oil heals and moisturizes the skin. It has vitamin E and it is hypoallergenic. Due to its antioxidants, it protects the skin from flaking, sunburns, and relieves itchy skin.

The second carrier oil that can be used for all skin types is Olive oil. Olive oil moisturizes and hydrates the skin. This oil can be used for sugar and salt scrubs which makes the skin smoother and feel firm. It has vitamin A, vitamin D, vitamin E, and vitamin K which protects and removes bacteria from the skin. It is also used to dilute essential oils.

The third carrier oil is Avocado oil. Avocado oil heals the skin and has antimicrobial properties. It also has vitamins such as vitamin A, vitamin D, and vitamin E which moisturize the skin. This oil increases collagen production for the skin to stay firm and tight. All these carrier oils can be used to dilute essential oils. Always consult with your dermatologist before using any type of carrier oil and essential oils. Here are more resources about carrier oils.  

Jojoba Oil for Face: 13 Benefits For Acne,Wrinkles, and More:
https://www.healthline.com/health/beauty-skin-care/jojoba-oil-for-face#dry-skin

11 Amazing Benefits and Uses For Olive Oil:
https://www.womenshealthmag.com/beauty/g19897047/beauty-benefits-of-olive-oil/

Avocado Oil for Skin: Benefits, Use, and More:
https://www.healthline.com/health/beauty-skin-care/avocado-oil-for-skin#research

Benefits of Using Olive Oil for Skin-Is Olive Oil Good for Skin?
https://www.goodhousekeeping.com/beauty/anti-aging/a28775913/olive-oil-for-skin/

* Courtesy Photo by Roberta Sorge on Unsplash

Painting and Meditation

Painting is another form of meditation by quieting the mind from negative thoughts. It helps you to express yourself. Painting helps you to release stress and it increases your creativity. In addition, painting is used as art therapy to find a deep understanding of your emotions. The simple act of using paint and a paintbrush can help you feel better and escape from your daily problems. 

Furthermore, painting complex designs help the brain to concentrate and make you feel alert. As you paint, you are aware of the textures, the colors, and the structure of how the painting is done. Although painting can be done in different ways, it must invoke a feeling. In addition, making a painting should be fun. Choose a few colors or multiple colors on a blank canvas or paper and not thinking about how the painting will come out in the end.

It helps you to improve your self-esteem. Painting helps you to communicate your hidden emotions. In addition, seeing a painting at a museum can help you to contemplate what the artist wanted to convey. Last, it makes you be aware of your own feelings and thoughts. Here are more resources for painting and meditation.

Why Making Art is the New Meditation:
https://www.washingtonpost.com/news/inspired-life/wp/2015/08/25/why-making-art-is-the-new-meditation/

Can't Meditate? Here's Why You Should Try Art!:
http://www.fulfillmentdaily.com/cant-meditate-heres-try-art/

Meditation and Art-Psychology Today:
https://www.psychologytoday.com/us/blog/the-meditative-life/201101/meditation-and-art

Painting for Beginners: How to Get Started:
https://www.thesprucecrafts.com/how-to-begin-painting-2578716

National Blood Donor Month

Blood donations are crucial beginning in January and throughout the year for surgeries, anemia, and other medical procedures. Not everyone can donate blood due to having the flu, having low iron, chronic diseases, or certain medications. However, if you are healthy and have a tattoo, you can donate blood. If your tattoo parlor uses sterile needles and does not reuse the ink for the tattoos, you can donate blood. Also, you must have a healthy weight and eat foods that contain iron before donating blood.

You do not have to know your own blood type in order to donate. After donating blood, you will feel good about helping others live. Also, donating blood improves your emotional health and your physical health. In some states, you will need parental consent if you are sixteen years old in order to donate blood. Blood donations begin at the age of sixteen years and older.

Anyone who is healthy can donate blood. Before donating blood, eat a healthy meal, drink sixteen ounces of water, and get some sleep the night before donating blood. Avoid eating sugary foods and fatty foods. Nonetheless, you will be saving someone’s life. Here are more resources about donating blood.  

Celebrate National Blood Donor Month:
https://www.redcross.org/about-us/news-and-events/news/2018/Celebrate-National-Blood-Donor-Month-this-January-and-Help-Save-a-Life.html

Donating Blood: What You Need To Know:
https://www.webmd.com/a-to-z-guides/what-to-expect-when-you-give-blood#1

Blood Donation-Mayo Clinic:
https://www.mayoclinic.org/tests-procedures/blood-donation/about/pac-20385144

Questions about Donating Blood:
https://www.redcrossblood.org/faq.html#eligibility

*Free Heart Clip Art:
https://www.pinclipart.com/pindetail/Tioxi_purple-heart-clip-art-free-clipart-images-portable/

* Free Background and Frame from Pizap

Curry Butternut Squash Vegetable Soup

Incorporating butternut squash to your soups in the winter can help improve the immune system, the cardiovascular system, and the skeletal system. Butternut squash has vitamin A, vitamin C, potassium, magnesium, iron, and fiber. Due to its minerals and vitamins, it keeps the eyes and bones healthy. It has low calories which helps aid weight loss. Not only does it help you lose weight, but it also protects the brain, lungs, and builds new blood cells. In addition, it lowers blood pressure, regulates sugar levels, and prevents asthma.

The health benefits of butternut squash are endless. It is not too sweet. The flavor is like sweet potatoes. If you like sweet potatoes, you will enjoy making this soup for yourself and for your family. Here is the recipe for making this curry butternut squash and vegetable soup. 

Ingredients:

1 Butternut Squash

1 Red Bell Pepper or any other color

2 Yucca Roots

1 Green Cabbage

1 Cauliflower

Coriander Leaves
9 Carrots
1 Lemon
Curry Powder
Chicken Bouillon

First, wash all the vegetables. Second, peel the carrots and chop the carrots in small pieces. Third, peel one butternut squash and remove the seeds. Next, slice the squash into small cubes. Continue peeling and slicing the yucca root. Cut one bell pepper and remove the seeds. Then, slice the bell pepper into small pieces. 

After that remove the leaves of the cauliflower and cut the cauliflower in half. Carefully, take off each floret. Then, cut the cabbage in half and remove the leaves. Remove the stems of the coriander and place the leaves in a bowl. In one big cooking pot, cook the cabbage, bell peppers, and carrots in water. 

Then, in a  small cooking pot, cook the yucca root in water. Also, cook the butternut squash in a small cooking pot with water. Once the yucca root is soft, remove the yucca root and add it to the big cooking pot. Then, add the cauliflower in the big cooking pot. Continue cooking the butternut squash in the small pot with water. 

Add two chicken bouillons and two teaspoons of curry inside the big cooking pot. Stir the vegetables slowly with the bouillons and the curry. Last, add the coriander leaves to the vegetables. As soon as the butternut squash is tender, turn off the stove. Wash one lemon and slice it. 

Place several bowls and serve the butternut squash with the rest of the vegetable soup. Finally, place the lemon slices on the side before serving the vegetable soup. You can also add more coriander with the soup. This soup serves about 4 people or more. Here are more resources about butternut squash. 

Butternut Squash: Nutrition, Benefits, and Uses:
https://www.healthline.com/nutrition/butternut-squash#bottom-line

Health Benefits of Butternut Squash:
https://www.webmd.com/food-recipes/butternut-squash-health-benefits

The Health Benefits of Butternut Squash:
https://www.bbcgoodfood.com/howto/guide/health-benefits-butternut-squash

Sunflower Poetry in Photo Images

Today, I've written two poems about sunflowers. The first poem is about sunflowers and friendship. The second poem is about sunflowers and the beginning of something new. It is written in the form of an acrostic. Enjoy!

* Free Sunflowers and border from Pizap

How to Use Sage in Your Meals? (Guest Post)

When it comes to autumn and the traditional Thanksgiving dinner, there’s one spice that generally makes an appearance in some way, shape, or form: sage. Sage is often an addition to either a roasted turkey or traditional stuffing; you might also find it in dishes such as sweet potatoes. But while many people focus their use of sage at just one time of the year, there are lots of ways to make this spice come alive in cooler temperatures and perhaps benefit your health, too.

Let’s start with why you should prioritize sage as much as you can. Antioxidants, for example, are loaded in sage and they can help your body fight normal challenges to its well being such as pain and inflammation. Sage can also be an antiseptic and may help with things such as menopause symptoms. Why else is sage good and how can you integrate it into your diet? This graphic has some ideas.

How to Use Sage in Your Winter Meals

Curry Chicken with Vegetables

Cooking with curry has health benefits such as aiding in digestion, reduces inflammation, and it helps to control sugar levels. In addition, curry can help lower cholesterol and help you lose weight. It lowers your blood pressure. Curry can help repair the bones and keep them healthy. Here is the recipe to make this curry chicken with vegetables.

1 pack of chicken breasts
Curry Powder
Paprika 
Lemon and Pepper
1 Bell Pepper
1 Onion
Cilantro Leaves
1 Bag of Carrots or 1 can of Carrots
4 Corn on the Cob or 1 can of Corn

First, wash and remove the fat from the chicken. Cut the chicken into small pieces. Second, rub paprika, curry, and lemon and pepper onto the chicken. Next, wash one bell pepper and remove the seeds. Third, slice the bell pepper in think slices. Fourth, peel and slice an onion. After that put the chicken, bell peppers, and onions in one skillet with a little bit of water. 

Then, wash the cilantro and remove the cilantro leaves from the stems. Last, add the cilantro leaves onto the chicken, bell peppers, and onions while it is cooking. After that, you can pair this curry chicken with carrots and corn. This recipe serves four people. Here are more resources about curry. 

The Health Benefits of Curry Powder:
https://www.huffingtonpost.ca/lyda-mclallen/the-health-benefits-of-curry-powder_b_9543428.html

Curry Powder Health Benefits:
https://healthyeating.sfgate.com/curry-powder-health-benefits-6983.html

7 Surprising Health Benefits of Curry Powder:
https://www.benenden.co.uk/be-healthy/nutrition/spice-of-life-7-surprising-health-benefits-of-curry-powder/

Ravensara Essential Oil for Nasal Congestion

Ravensara essential oil is a magnificent essential oil for the respiratory system due to its antibacterial and antiviral properties. This sweet scent helps you breathe better, especially if you suffer from allergies, colds, and nasal congestion. It is an alternative essential oil from Eucalyptus because the scent is less strong.  Although, Ravensara can be blended with Eucalyptus, Ginger, Juniper Berry, and other essential oils; It must be diluted with a carrier oil when applied to the skin.  Ravensara essential oil is used in aromatherapy by inhaling the scent in steam or it can be used in massage therapy.

In addition, this essential oil can be used for joint and muscle pain. A few drops of Ravensara essential oil and a carrier oil can be used onto the skin to relieve aching joints and muscles. Massaging this essential oil on the chest can give you relief from coughing too much. In addition, it opens the nasal passages.

Also, it can be used in a bath to relieve stress. Always do an allergy skin patch or consult with your doctor before using essential oils. This essential oil can be diluted with coconut oil or other carrier oils. Blending Ravensara essential oil with Lavender essential oil promotes sleep. Here are more resources about Ravensara essential oil. 

Ravensara Essential Oil Uses and Benefits:
https://www.aromaweb.com/essential-oils/ravensara-oil.asp

Ravensara Essential Oil Uses and  Benefits:
https://www.biosourcenaturals.com/pure-essential-oils/pure-essential-oils-descriptions-and-uses/ravensara-essential-oil/

Nature's Gift-Pure Essential Oils-Ravensara:
https://www.naturesgift.com/aromatherapy-information/how-to-use-essential-oils/ravensara-ravintsara/

* Free Clip Art-Glass Bottle Essential Oil:

https://www.uihere.com/free-cliparts/glass-bottle-essential-oil-cosmetics-flacon-oil-7480101

* Free Clip Art-Ravensara Essential Oil Plant

https://www.uihere.com/free-cliparts/ravensara-aromatica-essential-oil-plant-camphor-tree-marines-

799277

*Free Frame and Background:

https://www.pizap.com/

Free Butterfly & Dragonfly Coloring Binder Cover Pages

Today, I have created three binder cover pages with butterflies and dragonflies to color. These binder covers can be used for your personal use. Each design is hand-drawn and created by me. Each cover has a blank section to label your binder. Each binder cover can be printed and ready to be colored. 

The first binder cover has circles and butterflies. The second binder cover has butterflies and plants. The third binder cover has dragonflies and flowers. These binder covers are free. Enjoy!

Celebrating National Hobby Month

Learning a new hobby in January can help you take a break from a busy work week. Every hobby has healthy benefits for your well being. For example, sewing, knitting, crocheting, and embroidery enable you to pay attention to details. It helps with eye coordination and makes you focus more. Whereas photography helps with creativity and to cherish moments. 

Other hobbies such as singing and playing an instrument help you appreciate music. In addition, some hobbies can be combined and it creates more fun such as scrapbooking and photography. Overall, having a hobby can increase your self-esteem, make you more friendly, and make you be more relaxed. Finding a hobby can be a learning experience in itself. Taking a class in something that interests you can encourage you to find your hobby.

Once you have found your hobby, you will be able to commit to your new pastime. You will learn more about yourself and will be able to socialize better. Hobbies make you feel accomplished, optimistic and make you forget about your dilemmas. Some hobbies can also be therapeutic. Here are more resources about national hobby month. 

January Hobby Month:

https://www.hobsess.com/january-national-hobby-month/

Benefits Hobby:

https://www.developgoodhabits.com/benefits-hobby/

Teach National Hobby Month: 

https://m.busyteacher.org/9099-teach-national-hobby-month-january-esl.html

How to Hush Your Mind From Self-Criticism?

According to the author of " Empty the Cup, Yong Kang Chan, " It's difficult to see your thoughts when you are in your thoughts". Listening to your inner self-criticism makes you feel insufficient, not loved, and not needed. Separating your negative thoughts with your positive thoughts makes it easier to pinpoint what you feel inside. Listening more to your positive thoughts increases your self-esteem. The more self-esteem will let you accept yourself and have more joy.

For instance, rephrasing your negative thoughts into a positive statement permits you to be less fearful. Most of the time your negative thoughts come from people who have hurt you. Therefore, do not let those statements from negative people make you feel less. Writing down your positive qualities will make you see your self-worth. Letting go of the negative comments from people will allow you to see yourself from a different perspective.

Self-criticism can make you see only fragments of what you are. Keeping those negative opinions inside makes it worse. In the long run, you are destroying your self-esteem by believing in those harsh words. Writing down how you feel in a journal makes you feel less brutal. Consult with a therapist if you cannot stop your inner self-criticism. Here are more resources about quieting your mind from self-criticism.

How to Stop Self-Criticism:
https://theeverygirl.com/how-to-stop-self-criticism/

7 Ways to Train Your Brain to be less Critical of Yourself:
https://www.inc.com/amy-morin/7-ways-to-train-your-brain-to-be-less-critical-of-yourself.html


Why Self-Criticism Needs to Stop and How You End it:
https://www.happify.com/hd/why-self-criticism-needs-to-stop-and-how-you-end-it/

Free Rose Coloring Bookmarks

Today, I've created five rose bookmarks. Each bookmark has a rose design with unique design elements. Also, there are blank spaces in between the bookmarks where you can add phrases, quotes, names, or other words to personalize your coloring bookmarks. These bookmarks are free and for your personal use. Have fun coloring your new bookmarks!

Decorating a Coffee Recyclable Cup

Painting is a wonderful way to build self-esteem, appreciate art, and to express yourself. It has a calming effect on the brain. Painting is also used as therapy and to communicate any hidden emotions that you might have. Nonetheless, painting simple shapes, swirls, lines, and other design elements can make you focus more. In addition, painting makes you heal emotionally. 

It is a terrific way to relax over the weekends. Art has been used as a means of communication and to express our emotions. As well as a means of creativity. Painting is an extraordinary hobby that only takes a few minutes or an hour to do. This painted recyclable Starbucks cup can make an amazing gift too.  

Using acrylic paint, you can decorate a Starbucks coffee recyclable cup. All you will need is two different colors of acrylic paint, paintbrushes, and a recyclable coffee cup. First, wash the cup and make sure it is dry before painting. Also, you can use stencils to design your recyclable coffee cup. Here are more resources about the health benefits of painting.
  
The Mental Health Benefits of Art Are For Everyone:
https://bebrainfit.com/benefits-art/

Top 10 Health Benefits of Painting:
https://www.healthfitnessrevolution.com/top-10-health-benefits-painting/

The Benefits of Arts & Crafts:
https://www.mindfood.com/article/the-benefits-of-arts-and-crafts/

National Soup Month in January

Soups are a healthy addition to complement the main meal and to prepare the digestive system. Consuming soup also makes you absorb fewer calories and absorb more fiber. It keeps you warm during the cold weather. In addition, eating soup helps to stay hydrated and to absorb vitamins, minerals, and antioxidants. January is dedicated to National Soup Month.

There are so many ways to make a nutritious soup for yourself and for the whole family. A fun way to celebrate National Soup Month is by incorporating the favorite vegetables of your family members in a soup. After that, have your family members wash and prepare the vegetables. In this way, you will have your family participate in helping you make the meals. Here are the instructions in making this curry spinach vegetable soup.

Ingredients:

1 bunch of cilantro

2 yucca roots

1 green cabbage

2 Mexican Zucchini

1 Cauliflower

1 bunch of spinach

Curry Powder

Chicken Bouillon 

First, wash all the vegetables. Second, peel and chop the yucca roots. Third, in one small pot cook the yucca roots in water. Fourth, peel or chop the cabbage leaves in small pieces. Fifth, add the cabbage in one big pot in water.

Sixth, slice the zucchini. Add the zucchini in the big pot of water with the cabbage. Then, rinse the yucca. Then add the yucca with the big pot of water with the cabbage and the zucchini. In another small pot, cook the spinach. 

Last, add the cauliflower in the pot with the cabbage, zucchini, and the yucca. Continue adding water to the pot if needed and add one teaspoon of curry powder. After that remove, the spinach from the small pot and add it to the big pot of vegetables. Next, add two chicken bouillons. Continue adding water and stir the soup. Once the vegetables are soft, it is ready to be served. Serve immediately. It serves four people. Here are more resources about National Soup Month. 

It's National Soup Month:
https://www.foodnetwork.com/healthyeats/recipes/2012/01/its-national-soup-month

Celebrate National Soup Month:
https://www.campbells.com/kitchen/recipe-collections/celebrate-national-soup-month/

How To Celebrate National Soup Month, Because January is the Perfect Time for this Warm Hearty Meal:
https://www.bustle.com/p/how-to-celebrate-national-soup-month-because-january-is-the-perfect-time-for-this-warm-hearty-meal-26540

All Recipes-Food, Friends, and Recipes:
https://www.allrecipes.com/

Free Rose Coloring Pages

Happy New Year! I have created three coloring pages of roses. Each rose coloring page is hand-drawn and has a different design. Did you know that there are 100 different types of roses? It is one of the most admired flowers among gardeners.

Roses were grown during ancient Roman times to decorate their buildings. Roses have a symbolic meaning based on their colors. For example, a red rose means love, a pink rose means grace, and a yellow rose means friendship. Below there are more links about roses. Once again, these coloring pages are free and for your personal use. Enjoy!

Fun Facts About Roses-Things You Didn't Know About Roses:

https://www.goodhousekeeping.com/home/gardening/g2513/rose-fun-facts/

Amazing Facts About Roses:

https://www.flowerweb.com/en/article/195137/15-Amazing-Facts-about-Roses