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Realistic Self-Care: Figuring Out What Works for You (Article)

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Realistic Self-Care: Figuring Out What Works for You (Article)

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by Catharine Hannay, founder of MindfulTeachers.org

What does 'self-care' mean to you?

Lying on an exotic tropical beach?... But you're thousands of miles from the coast.

Taking a relaxing bath every night?... But your kids always interrupt you, or there's a drought, or you live in a tiny apartment with a shower stall and no bathtub.

Buying yourself flowers, expensive chocolates, or a whole new wardrobe?... But you're on a tight budget, and you worry about the environmental impact, and who has time to shop in the midst of everything else you have to do?

Maybe it's time to rethink self-care.

To me, it means finding ways to nurture yourself in the midst of your current life and responsibilities.

Realistic self-care:

doesn't cost a lot of money;

doesn't take a lot of time; and

doesn't diminish the care you give to others.

It is NOT about:

being selfish;

shirking our responsibilities; or

ignoring the needs of our families, communities, students or clients.

It IS about:

being honest with ourselves about what we can and can't handle;

figuring out what aspects of our work and schedules we have control over;

making choices about how to most effectively spend our time and energy; and

recognizing that we all have unique gifts, preferences, circumstances, and challenges, so there's no 'one size fits all' approach to self-care.

Here are a dozen questions to help you think about what works for you:

1. Are You Trying to Keep Too Many Balls in the Air?

Real life being what it is, daily or even weekly balance isn't usually possible. If we think in terms of cycles-weeks, months, even years-there are times when we may need to put more of our energy into our work, caring for our families, or dealing with our own health issues.

2. What Does Your Body Need?

Your specific answers to this question might be quite different from mine, but they'll likely fall into the same three general categories: movement, nourishment, and rest.

3. What Kind of Exercise Do You Enjoy?

Rather than thinking "I really should be getting more exercise," can you find something you enjoy? That way, the chances are a lot higher that you'll exercise regularly. And it won't feel like it's just one more burden you have to bear.

4. How Many Minutes Have You Got?

Even on the most frazzled days, you can likely squeeze in five minutes to eat a quick healthy snack or even just 60 seconds to look out the window and take some deep breaths.

5. What's Draining Your Battery?

Does your work leave you feeling physically exhausted, or sluggish from inactivity? Are you getting too much of a mental challenge or not enough? Or perhaps you need to be firmer about setting boundaries, or let go of something you 'have to do' that you don't really have to do.

6. What are Your Guilty Pleasures?

We all have 'guilty pleasures.' If we let go of the guilt, we can see more clearly whether these habits and treats are more helpful or more harmful than we tend to believe.

7. How Do You Blow Off Steam?

We're all under a lot of pressure, and it needs to be released somehow. Do you have a healthy way of doing this? Or, like too many of us, do you act like an 'exploding doormat,' putting up with too much and then snapping in a way you end up regretting.

8. How Do You Handle Anger?
Most of us have a tendency to react in unhelpful ways: overly aggressive, passive-aggressive, or overly passive. Responding calmly and assertively is almost always more effective.

9. What's Holding You Back?
Do you come up with the perfect self-care plan, only to have it derailed by unforeseen circumstances? Or do you spend so much time trying to come up with the perfect plan that you never take action? Do you always honor commitments to other people but have trouble meeting your own needs? Or do you tend to push back against restrictions, even if you've made the rules yourself?

10. Where Do you Draw the Line?

With endless need and 24/7 connectivity, are you putting pressure on yourself to work nonstop (or until you drop)? Or do you often finding yourself giving in to others' demands, even when they're unreasonable? That's not sustainable for anybody. It's important to figure out how far you can bend without breaking.

11. Do You Need an Oxygen Mask or a Parachute?

You hear all the time that you should 'put on your own oxygen mask first,' but do you actually follow that advice? And is that truly enough to take care of yourself, or are you in a situation that you really need to get out?

12. What Kind of Support Do You Need?

Let's face it. Self-care doesn't happen in a vacuum. We're all in this together, and there are a lot of ways we can support each other.

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Realistic Self-Care: 12 Key Questions to Figure Out What Works for YOU - Mindful Teachers

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We all have unique gifts, preferences, circumstances, and challenges, so there's no 'one size fits all' approach to self-care. (by Catharine Hannay)

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BetterHelp - Get Started & Sign-Up Today

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BetterHelp offers affordable, convenient online therapy when you need it from licensed, professional therapists. Get help, you deserve to be happy!

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Learn to Play Piano (Or Another Instrument)

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Learn to Play Piano (Or Another Instrument)

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180 Days of Self-Care for Educators (free from Libby!)

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180 Days of Self-Care for Educators (free from Libby!)

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Rely on 180 Days of Self-Care for Busy Educators to help you lead a happier, healthier, more fulfilled life inside and outside of the classroom. With author Tina H. Boogren's guidance, you will work your way through thirty-six weeks of daily self-care strategies and techniques, each corresponding with a week of the school year. Weekly themes range from creativity and inspiration to relationships and time management for teachers and administrators.

Follow this self-care plan designed to support your health and wellness during the school year:

Understand how prioritizing your own self-care will better equip you to positively impact student learning and achievement.

Discover low- and no-cost self-care ideas for teachers and administrators designed to help make meaningful, positive change.

Explore the dangers of stress in the classroom and in an educator's personal life, and understand how this stress affects students.

Learn how to assess what you need, check in with yourself throughout the day, and act on what you learn.

Utilize reflection questions to help you think through which strategies worked -- and which didn't.

Let go of the expectations of perfection while practicing these self-care techniques and teacher wellness ideas.

Epilogue: Create Your Own Self-Care List
Appendix: Final Reflection
Index

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180 Days of Self-Care for Busy Educators (A 36-Week Plan of Low-Cost Self-Care for Teachers and Educators)

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180 Days of Self-Care for Busy Educators (A 36-Week Plan of Low-Cost Self-Care for Teachers and Educators) [Tina H. Boogren] on Amazon.com. *FREE* shipping on qualifying offers. 180 Days of Self-Care for Busy Educators (A 36-Week Plan of Low-Cost Self-Care for Teachers and Educators)

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Duolingo is the world's most popular way to learn a language. It's 100% free, fun and science-based. Practice online on duolingo.com or on the apps!

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Gya Labs Stress Relief Essential Oils for Diffuser - 100% Pure Therapeutic Grade Stress Away Essential Oils for Aromatherapy - Natural Stress Relief Oils for Relaxing, Soothing & Headache (0.34 fl oz)

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16 Simmer Pot Recipes for All Seasons - Homemade Simmering Potpourri

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Make your house smell amazing! Stovetop simmering potpourri - aka simmer pot or stovetop potpourri - is super easy to make!

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Timesheet Mobile: Track Time and Improve Productivity

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Timesheet Mobile: Track Time and Improve Productivity

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Track your team's progress

Visualize your team's progress on each project or task. Tracking expected hours, effective hours and reforecasts on tasks has never been so easy.

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Get an overview of your billable time. Track all the resources allocated to your project and see your profits and losses.

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Need to get things done on the go? The Timesheet Mobile App can be used on any device, anywhere, even without internet! Find out just how much you can do here

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NAMI's HelpLine for Mental Health Crises

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NAMI's HelpLine for Mental Health Crises

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HelpLine specialists are prepared to answer your questions on mental health issues. Contact us Monday-Friday, 10 a.m. - 10 p.m. ET. 1-800-950-NAMI (6264) or info@nami.org

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This calendar is a free community service. Please click here to submit your event, exhibit, etc. or email events@rehoboth.com for posting. Every effort has been made to ensure accuracy of the below events. However, because plans can change, we recommend contacting the event sponsor prior to making travel plans.

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The Happy Teacher: 11 Habits (Free from Libby!)

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The Happy Teacher: 11 Habits (Free from Libby!)

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The Happy Teacher Habits: 11 Habits of the Happiest, Most Effective Teachers on Earth

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The Happy Teacher Habits: 11 Habits of the Happiest, Most Effective Teachers on Earth [Linsin, Michael] on Amazon.com. *FREE* shipping on qualifying offers. The Happy Teacher Habits: 11 Habits of the Happiest, Most Effective Teachers on Earth

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Capital One Venture Card: Get Out and See the World!

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Capital One Venture Card: Get Out and See the World!

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Venture Rewards Travel Card - Apply Today| Capital One

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Earn unlimited miles with the Capital One Venture Rewards travel credit card. Redeem anytime with no seat restrictions or blackout dates.

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The America the Beautiful National Parks and Federal Recreational Lands Pass is your ticket to more than 2,000 federal recreation sites across the country. A pass covers entrance, standard amenity fees and day use fees for a driver and all passengers in a personal vehicle at per vehicle fee areas (or up to four adults at sites that charge per person).

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A weighted blanket is designed to provide even, gentle compression for a therapeutic effect. Weighted blankets typically contain pockets with ball bearings, beads, pellets, or heavy fabrics to distribute pressure evenly over the body. The total weight of a weighted blanket usually ranges between 5 and 30 pounds.

Weighted blankets function via deep pressure stimulation, a therapeutic technique used to reduce anxiety and restlessness. Manufacturers claim that weighted blankets may quash stress hormones and stimulate the production of serotonin and melatonin, hormones that help lay the ground for better sleep. A growing body of research suggests that weighted blankets may help soothe people with attention-deficit/hyperactivity disorder (ADHD) and autism spectrum disorders.

Weighted blankets are not appropriate for young children, because they can cause suffocation and potential leaks in the fill can present a choking hazard. Experts also recommend against using weighted blankets if you have sleep apnea, other respiratory illnesses, or circulatory conditions. Always consult a doctor if you're not sure whether a weighted blanket is safe for you.

Constructing a weighted blanket is similar to sewing a regular blanket, but with extra fill to provide the weight. The process isn't too difficult but it does require a sewing machine, some tailoring skills, and time.

The cost to purchase a weighted blanket can be quite steep, with some models costing up to $300. Considering the high potential price-point, some people might find it more feasible to make one. The total cost of the fabric, fill, and other materials is usually less than the price of most new blankets. Making your own weighted blanket is also a fun challenge, and it gives you the opportunity to personalize the blanket with your favorite fill, material, and design.

Materials & Tools

The three main components of a weighted blanket are the fabric, the fill, and the batting:

Fabric: When choosing your fabric, look for a soft, durable fabric that can withstand the extra weight of the blanket, yet one that is easy to clean. Common choices include cotton, fleece, flannel, and microfiber. Breathable fabrics may be a better choice for hot sleepers, while minky fabrics may be better for those who live in colder climates. Sewing or purchasing a removable cover can help prolong the blanket's lifespan. If you're making the blanket for someone with sensory sensitivities, check the fabrics with them first.

Fill: You can usually find weighted blanket fills in craft stores or online. Plastic polycarbonate beads are one of the most popular weighted blanket fill materials because they are affordable, easily available, non-toxic, and easy to wash. Also popular are micro glass beads, which are heavier, durable, and also easy to wash, but more expensive. Price- or environmentally conscious sleepers might be drawn to grains like lavender or buckwheat. These offer a relaxing feel but they are not as heavy and they cannot be washed.

Batting: Along with the stones or beads, most people also add stuffing or batting to buffer the weights. The simplest option is to use batting, which is easier to work with when you are sewing together the blanket's components.

Instructions

These steps for constructing a weighted blanket primarily apply to blankets with added weights, although extra layers of fabric can substitute for weighted fill.

1. Determine how much the blanket will weigh. Weighted blankets can weigh anywhere between 5% and 12% of the user's body weight, but most people find that the sweet spot is around 10%. Larger blankets need more weight in total to provide the same pressure to the body.
Think about whom the blanket is intended for and how heavy it needs to be for the user to see effects. The intended user should be capable of shifting the blanket without help, although you can make the blanket a little heavier if it will only be used on the lap. Don't forget to factor in the weight of the material when calculating the overall weight of the blanket.

2. Decide on the blanket's dimensions. The blanket should be just a little wider and a little longer than your body, to facilitate movement under the blanket without causing it to slip off the side of the bed. Calculate that you'll need squares that are 3 to 5 inches wide, plus an extra inch around the perimeter for the seams. It's a good idea to wash, dry, and iron your fabric before measuring it, especially if you've chosen a material that shrinks easily, such as cotton.

3. Gather all your materials and tools. To make your weighted blanket, you'll need:

Fabric: The front and back of the blanket will consist of two equal pieces of fabric, cut according to the desired dimensions.

Fill: Gather enough fill to produce the appropriate weight for the chosen dimensions, plus a little extra as working with fill can be messy.

Batting: If you want the blanket to feel soft on both sides, you'll need two pieces of batting. Cut the batting slightly smaller than the outer two pieces.

Sewing Supplies: Additional necessary tools include a sewing machine, strong thread and needle, fabric tape and pencil, measuring tape, scale, funnel, scissors, and pins.

4. Pin together the two pieces of fabric with the insides facing out and sew them together on their left and right edges. Flip the fabrics right side out and insert the batting between the two pieces of fabric. Stitch a horizontal center seam so that the blanket has one top and one bottom pouch.

5. Create vertical columns in the blanket by dividing the entire blanket into an equal number of columns 3-5 inches wide using the fabric pencil. Take extra care while sewing these columns, as they will become the compartments that hold the weights. Draw horizontal lines as well to create evenly sized squares.

6. Calculate the amount of fill you'll need per square by dividing the total amount of fill by the number of squares. Measure the weights with the scale, choose a side of the blanket to start with, and use a funnel to insert one portion of fill into each column. If you're using a delicate fabric, you may choose to sew the portions of weight into small fabric bags for added security.

7. Working horizontally, pin a line above each filled row and sew the compartments shut line by line, using small stitches so the fill doesn't leak into a neighboring compartment. Use the pinned line to keep the fill away from your needle so it doesn't break.

8. Once you've closed all the compartments, close the blanket with a top stitch and give it a thorough inspection to catch any loose seams or other problems.

Making your own weighted blanket is no small endeavor, but many people find it's worth the extra time and effort to end up with a beautiful, personalized blanket that you'll be able to enjoy for years. Before embarking on your project, you may want to weigh the pros and cons:

Cost: Most weighted blankets cost between $100-$300, depending on the size. Even when considering the cost of fabric and weights, the DIY weighted blanket will usually save you money.
Personalization: Making your own weighted blanket allows you to choose your preferred fill, material, design, weight, and dimensions.

Difficulty: Making a weighted blanket requires a moderate level of sewing skills, time, and access to a sewing machine.
Durability: Commercial weighted blankets tend to be built to last, but your homemade blanket might not stand up to long-term use depending on the materials you used.

If you prefer to purchase an already-made weighted blanket, there is a wide range of options available in every price-point. Choose from the many designs to find a weighted blanket that's right for you.

Learn more about our Editorial Team

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How to Make a Weighted Blanket | Sleep Foundation

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Our step-by-step guide covers how to make a weighted blanket and discusses the pros and cons of DIY weighted blankets.

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AISZG Back and Neck Massager - Massage Trigger Point Cane,Self Massage Tool,Handheld Back,Neck,Shoulder,Leg Massager Rod,Christmas Gifts for Women/Men,Prime of Big Days(Blue)

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Amazon.com: AISZG Back and Neck Massager - Massage Trigger Point Cane,Self Massage Tool,Handheld Back,Neck,Shoulder,Leg Massager Rod,Christmas Gifts for Women/Men,Prime of Big Days(Blue) : Health & Household

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Looking for something to do in Delaware? You've found a great place to start.

Up and down the state, at any time of year, Delaware is brimming with fun events and unique things to do: Dive into Delaware's vibrant arts scene, where a lively exhibit or exhilarating show is sure to be happening right now. Grab a good friend and find your bliss at a food festival or yummy craft brewery. From big-name concerts to family-friendly holiday celebrations, Delaware's got you covered.

Just pick your region (Northern, Central or Southern), then choose your next great adventure. Whether you're catching a sizzling off-Broadway play, taking a kayak tour of peaceful waterways, or grabbing a delicious bite to eat at a restaurant, we hope to see you soon in Delaware!

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Looking for something to do in Delaware? You've found a great place to start. Up and down the state, at any time of year, Delaware is brimming with fun events and unique things to do: Dive into Delaware's vibrant arts scene, where a lively exhibit or exhilarating show is sure to be happening right now.

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HabitMinder: Reminder and Tracker for Walking, Hydrating, Relaxing, Sleeping, etc. to Form Good Habits

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HabitMinder: Reminder and Tracker for Walking, Hydrating, Relaxing, Sleeping, etc. to Form Good Habits

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Overcoming Obstacles is a free, award-winning, and research-based K-12 curriculum that provides you with the tools to teach your students life skills. With hundreds of activity-based lessons covering more than 30 skills, students learn how to communicate effectively. They learn how to make informed decisions. They learn how to set and achieve goals, resolve conflicts, solve problems, respect one another, and more.

Since 1992, over 450,000 educators in all 50 states and in 170 countries have used Overcoming Obstacles' free lessons to improve the lives of more than 100 million young people.

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Overcoming Obstacles - Free K-12 Curriculum, Lessons & Activities - Overcoming Obstacles

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Overcoming Obstacles' Free Life Skills Curriculum includes lesson plans & activities to teach students the valuable life skills they need to succeed. Learn More.

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Help for anxiety, with Chloe Brotheridge, expert hypnotherapist, coach and author of The Anxiety Solution and The Confidence Solution. Check out my Hypnotherapy Downloads www.calmer-you.com/collection
Hosted on Acast. See acast.com/privacy for more information.

Help for anxiety, with Chloe Brotheridge, expert hypnotherapist, coach and author of The Anxiety Solution and The Confidence Solution. Check out my Hypnotherapy Downloads www.calmer-you.com/collection
Hosted on Acast. See acast.com/privacy for more information.

Thank you!

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‎The Calmer You Podcast on Apple Podcasts

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Help for anxiety, with Chloe Brotheridge, expert hypnotherapist, coach and author of The Anxiety Solution and The Confidence Solution. Check out my Hypnotherapy Downloads www.calmer-you.com/collection Hosted on Acast. See acast.com/privacy for more information.

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How to Make Your Own Rice Pack (For Warmth and Comfort)

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How to Make Your Own Rice Pack (For Warmth and Comfort)

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I've mentioned in the past that we don't use microwaves, but I do make one exception. We make homemade reusable DIY heating pads that are easily heated in the microwave. Most of my microwave concerns (mainly that they make food taste terrible) don't matter for something we are not eating. So I don't mind using one for a homemade heating pad.

DIY Heating Pads

Before I had kids, I used an electric heating blanket. Once I conceived my first child, I noticed the warning label cautioned against use while pregnant. There were also warnings of the potential for burns, electric shock, and fires. Electric heating pads carry many of the same warnings.

I wanted to find a natural alternative. In college, I often used this hot/cold pack that could be heated in a microwave or put in the freezer. That one finally bit the dust after college, but thankfully, my mom figured out a homemade version that we've been using ever since.

Her homemade rice heat pack is super simple to make and works wonderfully. Just a couple of minutes in the microwave, and they stay warm for some much-needed heat therapy.

How We Use These

I now have a couple of these, and all of my children have one that they made with my mom. We use them all the time, but some of my favorite uses have been:

In labor: I had terrible back labor with my last birth because she decided to arrive breech. The only thing that got me through the back pain and excruciating positions needed to get her out safely was these heat packs on my back. They were amazing.

Cold nights: Once upon a time, not that long ago, we lived in a poorly insulated apartment with three kids, including a preemie. It got really cold at night, and no amount of running the heater (despite the $400 electric bills) got it warm in that apartment. We would heat the rice heating pad up each night and place them in our children's beds under the sheets (but below their feet) to keep them warm while they fell asleep.

Cold and Flu: In the unfortunate event of a cold or flu, these are wonderful for keeping warm and easing sore muscles. These are the other things we do if illness strikes to speed recovery.

Great sleep: Years ago, I started sleeping with an ice pack on my head. Weird but true. I found that it improved my sleep quality. A DIY rice pack can also double as an ice pack for better sleep. Now my husband and I regulate our body temp at night with the Chilipad.

Reusable Hand Warmers: In the past, I've made little miniature heat pads with felt and fleece. These are great to use as hand warmers (if we ever get cold enough to need them this year!).

Sore Muscles: Heat helps increase blood flow to achy muscles for soothing relief after a long day. If you need to alternate cold and heat on a muscle injury, you can put one rice bag in the freezer and one in the microwave, rotating as needed.

Pain relief: DIY heating pads are great for other types of pain relief. They can also help with migraines and menstrual cramps. Add a little lavender essential oil for some calming aromatherapy.

How to Make a DIY Heating Pad With Rice

You're going to need rice (of course), cotton fabric, and something to sew with. I use cheap white rice as a filler since we are not eating it. If you don't have a sewing machine, these can be hand sewn, though it won't be quite as quick. DIY projects like this also make great gifts for friends and family at Christmas.

You can make your homemade rice heating pad any size or shape you want, but I make mine into a 12×6 inch rectangle.

DIY Heat Pad With Rice

Simple DIY Rice Heating Pad Variations

There are some great tutorials online for making a really nice looking rice heat pack. This is one of my favorites. I make nicer ones like that for gifts, but for regular home use, these are easier:

Use an old tube sock - Fill the old sock with rice and sew or tie the end to make an easy rice sock. A cotton sock is the best option.

Use an old pillowcase - Just cut the pillowcase in half. Use the side with the bottom seam and fill with a couple of cups of rice. Sew a line all the way across to create a sealed tube, then repeat with another couple of cups of rice. Repeat until the entire thing is full and seam the end to create a finished rice pack with several tubes full of rice.

Create a simple sleeve with a piece of square material - Fold in half and sew up two of the sides, leaving a thinner end open. Fill with rice and sew the remaining side to seal.

Ever made your own heating pad before? Leave us a comment and be sure to share this post with a friend!

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These simple-to-make reusable DIY heating pads with rice can easily be heated in the microwave for use again and again.

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Raise awareness about the connection between sleep and physical and mental well-being with standards-based activities that will present the facts on the benefits of developing healthy sleep habits, challenge students to evaluate their own sleep behaviors, and provide them with tips to develop their own personalized plan for a good night's sleep.

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MeetUp: Get Out of the Classroom and Participate in Local Activities!

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MeetUp: Get Out of the Classroom and Participate in Local Activities!

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Todoist: Task Manager and To-Do List App

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Todoist: Task Manager and To-Do List App

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Stop Overthinking Workbook (Borrow from Libby for free!)

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Stop Overthinking Workbook (Borrow from Libby for free!)

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⭐⭐ End overthinking for good and unlock a more positive, productive, and purposeful life! ⭐⭐

Do you constantly worry about your future and neglecting your present?".
Do you replay past events in your head that leave you feeling stuck, stressed, and overwhelmed?
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Many people struggle with overthinking and feel like they're stuck in limbo. But with the proven techniques in this book, you can break free from this nasty cycle, start taking control of your mind, and transform your life!

Take the first step towards a more fulfilling life and get your copy of "
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Stop Overthinking: Workbook To Learn How To Control Your Thoughts: Easy Techniques and Exercises To Master Your Emotions and Relieve Your Stress

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Stop Overthinking: Workbook To Learn How To Control Your Thoughts: Easy Techniques and Exercises To Master Your Emotions and Relieve Your Stress [Zen, Chris] on Amazon.com. *FREE* shipping on qualifying offers.

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Free Virtual 5Ks, Walking/Running Coaching, and Motivation!

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Free Virtual 5Ks, Walking/Running Coaching, and Motivation!

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DO I HAVE TO RUN OR WALK EVERYDAY?
There is no requirement to run or walk everyday; however, we are encouraging as many people as possible to get out there frequently!

"I'M NOT A RUNNER", IS THIS FOR ME?
We hear this all the time at Millennium Running. The answer is YES! While we do have avid runners in our community, the Training in Progress Challenge is designed to motivate and inspire people of ANY ABILITY to get out there! Whether you are a Boston Marathon qualifier or aspiring to walk without stopping for 20 minutes, it will be good for your physical and mental health!

WHAT IF I'M STAYING ACTIVE ON AN ELLIPTICAL OR BY SWIMMING, ETC?
That's cool - we get it and we still want you yo participate. Here is a cool spreadsheet you can use to convert to miles or you can use this cool converter.

HOW DO I TRACK MY MILES?
There are numerous ways to track your miles... Garmin, iWatch, or old-school stop watch, and various apps. Here are some good resources to check out: HERE

HOW DO I SUBMIT MY MILES?
It's easy! Once you've registered for the Training in Progress Challenge, you will receive a unique link via email to your RunReg entry that will allow you to submit your miles on a daily or weekly basis. Tutorial video coming soon!

HOW FREQUENTLY DO I HAVE TO SUBMIT MY MILES?
You may submit your miles daily or however frequently you'd like during the week. Don't worry, we will remind you in your training/coaching emails. Regardless, you will need to submit your miles by 11:59pm on Sundays.

WHAT IS THE MILEAGE TRACKER?
Once you submit your miles in your unique link, your mileage will be summed and displayed on the mileage tracker. We will be giving special shoutouts for first timers, most miles completed, collective miles as a group - let's have some fun and see how many times we can collectively run or walk across the Country!

WHAT DOES THE WEEKLY TRAINING LOOK LIKE?
Registrants will receive emails each Monday from our Millennium coaches that will outline a weekly training plan. These plans will be differentiated into 3 basic groups of novice, recreational, and competitive. Feel free to pick what works best for you!

WHEN ARE THE WEEKLY VIRTUAL 5K's?
Based on the weekly training schedule, we will be hosting the Virtual 5ks each weekend - Pick the day / time on the weekend that works best in your life!

DO I NEED TO RUN THE SAME 5K COURSE EVERY WEEK?
While you can certainly pick the same 5k course or jump on the treadmill to measure your improvements, it is not required to run the same course

HOW DO I SUBMIT MY 5K TIMES?
Just like submitting your miles, your unique link will have a field for submitting your weekly 5k time. All times must be submitted by 11:59pm each Sunday night.

VIRTUAL 5K RESULTS:
Official Results for each themed Virtual 5K will be published each Monday.

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FREE Virtual Challenge - MillenniumRunning.com

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DO I HAVE TO RUN OR WALK EVERYDAY? There is no requirement to run or walk everyday; however, we are encouraging as many people as possible to get out there frequently! "I'M NOT A RUNNER", IS THIS FOR ME? We hear this all the time at Millennium Running. The answer is YES!

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The Stress-Less Life Podcast Archives - Dr. Jenny C. Yip

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What is olfactory reference syndrome? We invited Dr. Katharine Phillips to join us to speak on this eye-opening conversation about the obsessive fear of omitting unpleasant body odors. Learn more about this disorder that can affect and debilitate a sufferer's entire life. Questions or comments? Email us at TheStressLessLife@DrYip.com

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The term "clean eating" perhaps implies that other foods are "dirty," but in reality, that's not the case. To us, "clean eating" means filling your plate with nutritious whole foods like whole grains, fruits and vegetables, lean proteins, healthy fats and legumes-all of which deliver important nutrients, like fiber -while keeping things like added sugars, sodium and saturated fats to a minimum, nutrients that can harm our health when we eat too much.

The goal is to help you feel your best, and sometimes you need a kick to get started. If you're new to cooking or just feeling swamped right now, this easy-to-follow meal plan is for you. We focus on simple recipes with short ingredient lists, incorporate plenty of pantry staples and repeat meals throughout the week to streamline your time in the kitchen.

Whether you make one recipe or a few, this meal plan is meant to provide inspiration and motivation-it is not meant to be binding. Listen to your hunger and fullness cues rather than sticking to a specific calorie count or serving size, and don't totally ignore your cravings! It's completely OK and healthy to enjoy a sweet treat or glass of wine here and there, and not restricting these things can actually make it easier to maintain a healthy lifestyle in the long run.

See More: The "Dirty Dozen" and "Clean Fifteen"-Here's What Experts Have to Say About Choosing Organic

What Is a Clean-Eating Meal Plan?

A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins (like fish and chicken). It skips added sugars and minimizes sodium and saturated fats that can damage our hearts when we eat too much of them. While we are certainly not against sweets, according to the American Heart Association, the average American consumes way more added sugar than the recommended upper limit of 6 teaspoons a day for women and 9 for men. Often, a lot of the added sugar we consume comes from non-dessert foods, like cereals and bars. While we left these foods out of this plan, you can certainly add them back in where you see fit.

This plan will leave you feeling satisfied because it includes plenty of nutrients that keep us full, like fiber (from fruits, vegetables and legumes), lean proteins (from Greek yogurt, fish and chicken) and healthy fats (from nuts and avocado). Regular meals and snacks from nutritious sources, plenty of water to help you stay hydrated and moderate exercise throughout the week means more lasting energy.

If you're following this clean-eating meal plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.

What to Eat on a Clean Eating Diet

Vegetables: The more, the better, especially when it comes to leafy greens. Plain frozen vegetables are a great option too.

Fruit: Opt for fresh or plain frozen fruit. If looking at canned fruit, opt for options canned in water or fruit juice instead of sugary syrup. Drain and rinse fruit canned in syrup.

Whole Grains: Oats, whole wheat bread, barley and quinoa are great options.

Nuts and Seeds: Choose plain, raw, roasted or salted nuts but skip most other flavors (like honey) as they contained added sugars. When choosing peanut butter, opt for brands with just two ingredients: peanuts and salt.

Healthy Fats: Fatty fish, like salmon, as well as olive oil, canola and avocado, are great healthy fat options.

Legumes: Beans and lentils are high in fiber and protein, plus the canned options are convenient pantry staples.

Lean Proteins: When choosing proteins, opt for more chicken, turkey, fish, low-fat Greek yogurt and legumes.

How to Meal-Prep Your Week of Meals:

A little prep at the beginning of the week goes a long way to make the rest of the week easy.

1. Make Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5.

2. Prepare Citrus Vinaigrette to have with dinner throughout the week.

Breakfast (490 calories)

1 cup low-fat plain Greek yogurt (179 calories)

1/4 cup raspberries (19 calories)

3 Tbsp. chopped walnuts (292 calories)

A.M. Snack (77 calories)

Lunch (360 calories)

P.M. Snack (350 calories)

1 large apple (148 calories)

2 Tbsp. natural peanut butter (202 calories)

Dinner (422 calories)

Meal-Prep Tip: Gather ingredients for tomorrow's dinner, Slow-Cooker Vegetable Minestrone Soup, so it's ready to start cooking on Low tomorrow morning for 6 to 8 hours.

Daily Totals: 1,699 calories, 84 g protein, 142 g carbohydrates, 34 g fiber, 94 g fat, 1,141 mg sodium

To Make It 1,200 Calories: Reduce to 1 tablespoon of walnuts at breakfast and reduce to half an apple at P.M. snack, along with omitting the peanut butter.

To Make It 2,000 Calories: Increase to 1 1/2 cups yogurt at breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

Breakfast (324 calories)

A.M. Snack (214 calories)

1/4 cup unsalted dry-roasted almonds

Lunch (381 calories)

P.M. Snack (37 calories)

1 medium bell pepper, sliced

Dinner (485 calories)

Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Minestrone Soup to have for dinner tomorrow night.

To Make It 1,200 Calories: Change the A.M. snack to 1/3 cup sliced cucumber.

To Make It 2,000 Calories: Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, add 1/4 cup hummus to P.M. snack and increase to 1 whole avocado at dinner.

Breakfast (491 calories)

1 cup low-fat plain Greek yogurt (179 calories)

1/4 cup raspberries (20 calories)

3 Tbsp. chopped walnuts (292 calories)

A.M. Snack (214 calories)

1/4 cup unsalted dry-roasted almonds

Lunch (381 calories)

P.M. Snack (77 calories)

Dinner (485 calories)

To Make It 1,200 Calories: Reduce to 2 tablespoons of chopped walnuts at breakfast, change the A.M. snack to 1/3 cup sliced cucumber and reduce to 1/4 avocado at dinner.

To Make It 2,000 Calories: Increase to 4 tablespoons chopped walnuts at breakfast and 1/3 cup almonds at A.M. snack, add 1/3 cup dried walnut halves to P.M. snack and increase to 1 whole avocado at dinner.

Breakfast (324 calories)

A.M. Snack (183 calories)

1 medium bell pepper, sliced

1/4 cup hummus

Lunch (381 calories)

P.M. Snack (214 calories)

1/4 cup unsalted dry-roasted almonds

Dinner (493 calories)

To Make It 1,200 Calories: Omit the hummus at the A.M. snack and change the P.M. snack to 1 clementine.

To Make It 2,000 Calories: Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds and add 1 clementine to P.M. snack, and add 1/2 cup cooked quinoa to dinner.

Breakfast (491 calories)

1 cup low-fat plain Greek yogurt

1/4 cup raspberries

3 Tbsp. chopped walnuts

A.M. Snack (324 calories)

1 medium apple

2 Tbsp. natural peanut butter

Lunch (381 calories)

P.M. Snack (77 calories)

Dinner (414 calories)

Meal-Prep Tip: Reserve two servings of Chicken & Kale Soup to have for lunch on Days 6 and 7.

To Make It 1,200 Calories: Reduce the walnuts to 1 tablespoon at breakfast and omit the peanut butter at the A.M. snack.

To Make It 2,000 Calories: Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1/2 avocado to dinner.

Breakfast (324 calories)

A.M. Snack (324 calories)

1 medium apple (122 calories)

2 Tbsp. natural peanut butter (202 calories)

Lunch (393 calories)

P.M. Snack (152 calories)

1/3 cup cucumber, sliced (6 calories)

1/4 cup hummus (146 calories)

Dinner (399 calories)

To Make It 1,200 Calories: Omit the peanut butter at the A.M. snack and omit the hummus at the P.M. snack.

To Make It 2,000 Calories: Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, add 1 orange to P.M. snack and add 1/2 serving Guacamole Chopped Salad to dinner.

Breakfast (324 calories)

A.M. Snack (214 calories)

1/4 cup unsalted dry-roasted almonds

Lunch (393 calories)

P.M. Snack (183 calories)

Dinner (466 calories)

To Make It 1,200 Calories: Change the A.M. snack to 1 clementine and omit the hummus at the P.M. snack.

To Make It 2,000 Calories: Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

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Clean eating doesn't have to be difficult, and this meal plan is proof. See what healthy, easy recipes we included for the week.

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Peradix Hand Grip Strength Trainer, Stress Relief Ball for Adults and Kids, Wrist Rehab Therapy Hand Grip Equipment Ball Squishy Tools - Set of 3 Finger Resistance Exercise Squeezer

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Amazon.com : Peradix Hand Grip Strength Trainer, Stress Relief Ball for Adults and Kids, Wrist Rehab Therapy Hand Grip Equipment Ball Squishy - Set of 3 Finger Resistance Exercise Squeezer : Sports & Outdoors

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Flora App: Be Productive, Use Your Phone Less, and Plant Trees!

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Flora App: Be Productive, Use Your Phone Less, and Plant Trees!

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Grow trees to stay calm and focused.

Have trouble putting down your phone? Flora blocks distracting apps, such as Facebook, Instagram or games, in a pleasant way to help you focus on what's more important in real life.

1. Select a focus duration, and then press Start to grow a tree.

2. If you leave the app for social media or games, the tree will die.

3. Discover new trees by completing focus sessions and tasks.

Double efficiency with friends.

Things get even more interesting when you challenge your friends to plant trees together-if you successfully stay off the phones together, each of you will win an additional tree. You can also chat and share your progress to motivate each other and keep everyone on track. Teamwork makes the dream work!

Flora is the original app for joint tree planting and delivers the best features that help you and your friends be productive.

Get organized with a better to-do list. NEW

Flora is a to-do list, and more. Simply create a to-do item and set a reminder, then you will never forget a thing.

Even better, you can tag your trees with a to-do item to easily track the progress towards each of your life goals. No matter if your goal is daily, weekly, or monthly, Flora will help you follow it through and achieve it.

Life-changing habits made easy.

Enjoy a rewarding daily habit routine. If you grow trees regularly, you will earn yourself a beautiful, vibrant garden. Take a look at it and feel proud of yourself! Each tree records a step towards your healthy life.

You can also view the daily, weekly, or monthly statistics of your activities in Flora to find opportunities to improve your time-management and planning skills.

Real trees, real impact.

Flora proudly offers the opt-in Price and Care services that let you plant real trees on the earth when you kill or successfully grow a tree in the app. So, you can save the earth and lives while simultaneously improving yourself.

We partner with tree-planting organizations, such as the Trees for the Future and Eden Reforestation Projects, that work with local communities in Africa, East Asia, and South America to plant fast-growing soil rebuilding trees, fruit trees that diversify nutrition, and trees that can provide forage and fuel-wood. All these trees help make the earth greener and provide long-term financial aid to families who need it most.

rated by 2M+ global users.

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Flora is a free productivity app that helps you stay off your phone, clear to-do lists, and build positive, life-changing habits. Whenever you want to make progress towards your goals, grow trees in Flora!

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$5.99 Mindful Patterns Adult Coloring Book

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$5.99 Mindful Patterns Adult Coloring Book

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Would you consider yourself a coloring enthusiast? Enjoy a wonderful and relaxing pattern that will help you escape the chaos of everyday life. You're looking for relaxing illustrations that are elegant? Do you need a relaxing coloring book? Then this will be the book for you!

A stunning collection of relaxing and easy-to-color patterns can be found in our coloring book, 50 Amazing Patterns. Beautiful flowers, elegant floral patterns, fun geometric shapes, and more abound in this collection of symmetrical and simple beauty!

Simple as well as intricate designs are included to accommodate any skill level. An example of a few of the designs found in the book can be found on the back cover.

Over 50 unique designs to color (no duplicates)

Printed single sided so each design has its own page

Black back pages help prevent bleed through and has the name of each pattern

Buy now for hours of fun relaxation and let your creativity relaxing pattern!

Makes an Ideal Gift For Birthdays, Christmas, Mother's Day, Father's Day, Holidays, and More!

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Mindful Patterns Coloring Book for Adults: An Adult Coloring Book with Easy and Relieving Mindful Patterns Coloring Pages Prints for Stress Relief & ... Mandala Style Patterns Decorations to Color.

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Amazon.com: Mindful Patterns Coloring Book for Adults: An Adult Coloring Book with Easy and Relieving Mindful Patterns Coloring Pages Prints for Stress Relief & ... Mandala Style Patterns Decorations to Color.: 9798846276819: Chill, Color Me: Books

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MyFitnessPal: Track Eating and Exercising Habits

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MyFitnessPal: Track Eating and Exercising Habits

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Take control of your goals. Track calories, break down ingredients, and log activities with MyFitnessPal.

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15 Min Gentle Yoga Flow Full Body Stretch to Release Tension

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5 Minute Meditation to Quiet the Mind, and Reconnect with Your Inner Self