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Healthy Home with Sweet Tea and ShayShay, Northglenn, CO (2025)

09/28/2025

🌿 Let’s Talk About Stress 🌿

Stress is something we all face — from work deadlines, family responsibilities, money worries, or even just the daily hustle of life. Our bodies react to stress with tension, racing thoughts, and sometimes even physical symptoms like headaches or fatigue.

✨ So what can we do in the moment?

Take a few deep, slow breaths (inhale through your nose, exhale through your mouth).

Step away for a quick walk or stretch.

Practice a “mini reset” by closing your eyes and focusing on one calming word or sound.

🏡 Free ways to combat stress at home & after work:

Turn on music that uplifts or soothes you 🎶

Get moving — even 10 minutes of stretching, dancing, or walking helps release tension 💪

Write it out — journaling clears the mind and releases bottled-up emotions ✍️

Step into nature — water your plants, sit outside, or open a window for fresh air 🌱

Laugh — watch something funny or call a friend who always makes you smile 😄

The goal isn’t to eliminate stress completely (that’s impossible!), but to learn how to manage it so it doesn’t take control of us. 💚

👉 What’s your favorite stress-relief go-to when life feels heavy?

09/17/2025

SMELLS!! They don’t just make the world more pleasant — they directly affect your nervous system, hormones, and even immune health. Using scents strategically (like aromatherapy) can improve mood, stress, sleep, and focus, while avoiding harmful or irritating odors is equally important for physical well-being. What are your favorite scents and why?

🔹 Effects on Mood & Emotions

Stress reduction: Scents like lavender, chamomile, and sandalwood can calm the nervous system, lowering cortisol (stress hormone) levels.

Energy & alertness: Peppermint, citrus (lemon, orange, grapefruit), and eucalyptus can boost alertness, focus, and mental clarity.

Happiness & comfort: Vanilla, rose, and jasmine often trigger feelings of warmth, safety, and happiness by stimulating dopamine and serotonin pathways.

Romantic & sensual effects: Musk, ylang-ylang, and certain spicy notes may increase arousal by activating emotional memory and pheromone responses.

🔹 Effects on the Body & Health

Immune function: Pleasant smells can reduce stress, which indirectly strengthens the immune system.

Respiratory impact: Strong chemical or polluted odors can irritate lungs, while eucalyptus and menthol-like scents can open airways and ease breathing.

Pain relief: Some scents (like lavender and rosemary) have been shown to reduce perception of pain through relaxation and distraction.

Appetite regulation:

Sweet smells (chocolate, vanilla, cinnamon) may increase cravings.

Peppermint and grapefruit may help curb appetite.

Sleep quality: Lavender, chamomile, and cedarwood can promote deeper sleep by activating parasympathetic (rest-and-digest) responses.

🔹 Psychological & Cognitive Effects

Memory & nostalgia: Smells are strongly tied to memory. A familiar scent can instantly trigger vivid emotions or recall forgotten experiences (“Proust effect”).

Concentration & productivity: Lemon and rosemary scents are linked to better focus, problem-solving, and accuracy in tasks.

Anxiety & depression relief: Pleasant scents can elevate mood and reduce anxiety through serotonin and dopamine regulation.

09/16/2025

Let's focus on physical activity. How can you integrate 20 to 60 minutes of exercise into your daily schedule? What barriers prevent you from exercising daily? Is it the financial burden of a gym membership? A personal trainer? The anxiety of going to the gym?

Here are some low-cost (or free!) motivation boosters and activities you can try this week to get your blood pumping:

🏃 Quick Movement Breaks

5-Minute Rule: Set a timer and move for 5 minutes (jumping jacks, squats, push-ups, dancing). It often turns into longer activity.

Walk & Talk: Take phone calls while walking around your house, outside, or even pacing at work.

Commercial Break Workout: Do a quick set of exercises whenever a show pauses—planks, wall sits, or stretches.

💪 No-Equipment Strength Moves

Bodyweight Circuit: Squats, push-ups, lunges, planks, tricep dips off the couch.

Chair Dips & Wall Sits: Great for arms and legs with just furniture you already have.

Stair Climbing: If you have stairs, go up and down for 5–10 minutes as a cardio burst.

🎶 Fun, Free Motivation Hacks

Dance It Out: Play a favorite song and dance like nobody’s watching—it boosts endorphins fast.

Gamify It: Set mini challenges (e.g., “20 squats before I open the fridge” or “10 pushups after checking email”).

Playlist Power: Create a hype playlist that makes you want to move.

🌞 Lifestyle Activity

Active Chores: Vacuuming, mopping, and gardening can count as exercise if you move with intention.

Park Workouts: Use benches for step-ups, push-ups, or tricep dips.

Walking Errands: Whenever possible, walk or bike instead of driving short distances.

🧠 Motivation Tricks

Habit Stacking: Attach movement to an existing habit (e.g., stretch while coffee brews).

Track Progress: Check off daily activity on a calendar—it feels rewarding. (I talked about this yesterday).

Buddy System: Invite a friend for accountability walks or challenges.

Accountability: post your progress online! At first people might ask you why you're doing it, but later they will ask you how you did it. 🥰

09/15/2025

Let's get this motivation party started! What's your magic trick to get out of bed in the morning? Besides the obvious - money, duh! What gets you pumped up to tackle those pesky projects you've been putting off? For me, it's all about making lists and crossing things off - it's like a treasure hunt for productivity! And, let's be real, adding something random to the list just for that sweet dopamine rush is the best.

Does morning exercise get you hyped? Do you hit the gym or get your sweat on at home? Do you need the gym vibe to get moving? What about caffeine - is coffee your BFF or do energy drinks get you going? Is it your sweet morning playlist that gets your blood flowing?

And, last but not least, what's your breakfast jam? Do you go for something healthy or treat yourself to something naughty? Does making your own breakfast or grabbing something on the go make a difference in your day?

09/04/2025

Well yesterday was a busy day! I had zero time to get to the gym but I did work out at home. I did some much-needed core exercises! I'm definitely sore today for it but it feels good! One day I won't wake up and be sore, I'll just be jacked! 😂
Yesterday was a very mentally taxing day! But productive ❤️ I think I've mentioned before all the phone calls that I have to make and doctor's visits that I have to follow up with and test results that I need to constantly check on etc. Here's what I did yesterday:

Wednesday
Eat breakfast
Make apt with peak for follow up on my work injury
Call dermatologist about getting my lipoma removed
Call Oregon HR to confirm back to work date
Call hematologist for my next apt
Weekly phone MTG with United ins
Msg P*P for PT referral request
Text in home PT for discharge ppwk
Make bed
Go to arc to return clothes
Go to sweet T's to drop off glass & tv
Empty dishwasher
Finish laundry

Home gym
25 crunches
25 obliques
25 leg lifts
25 bicycle kicks
50 yoga ball crunches

And most days are like this! But I also only have 6 weeks before I go back to work so I got to get my body ready physically. Wish me luck!

09/02/2025

Day 1,327 - just kidding. IDK what day I'm on. I stopped counting. Plus I took a few days to relax. Back in the gym today though and feeling motivated! NGL I did push myself a little hard today and I want to cry. BUT I ate a healthy lunch and my cleaning goddess is working her magic at my apartment now ❤️. My kids didn't kill me this weekend, not for a lack of trying though! I'm working on getting my brakes replaced this week, more paperwork with insurance, and the cat and I both have checkups with doctors. Other than that just life as usual. OH, ENT next week but my voice is getting much better!! Hope everyone had a great holiday weekend!!!

ShayShay

08/29/2025

Day 8: here's me in some normal clothes for you! Did not make it to the gym yesterday. I ran errands all day. Got to enjoy some time with the kiddos at my son's JROTC welcoming party. They had a dessert social. We ate so many desserts! I've never in my life seen so many desserts in one place. Not even in a bakery! We ate so much! 😂😂
So today I will be making up for that and trying to eat much better. It's okay to have a cheat day once in awhile. Oh! I did go to the doctor about my infections and they chose to give me another round of the same antibiotics I was on. But they will do a longer period Of taking them this time. I think that's it. I'll post day 9 later today. Missed this one on you all yesterday.

08/28/2025

Day 7: Yesterday was good! I rode the exercise bike at the gym for 3 mi. And my first payment came in for my state disability. Now I can pay rent!

Today was a good day. Although I don't recommend the botanic gardens at chatfield. There's a bunch of buildings on the property but you can't go into any of them. They are either venues for parties or wedding receptions or offices for people that work there. Even the old school house and the woodshed and anything that looks enticing to check out the inside is locked. Then there's no signs anywhere to tell you which way to go or how to get back to the front! I got so lost the more I walked or I just did three circles in a row. It was like a horror movie and I thought I was going to die there. 🙄 Then it started raining and they close at 3:00 p.m. I only went because it was free but I would not pay money to go to that place.

I have an appointment tomorrow with my P*P to check on my heel and hopefully get me some stronger antibiotics. Then my son has a dessert party for his ROTC class so I'm super excited for that! I did not go to the gym today because I walked probably 3 miles at the botanic gardens. But my physical therapist did release me to outpatient therapy. So when I talk to my insurance tomorrow I will get some recommendations from them and try to get an appointment early next week to start.

I did gain a pound yesterday. I'm going to attribute that to muscle Gain 😉 here's my picture and a yummy delicious dinner I made last night. It was asparagus with pan seared ahi tuna and fried lobster raviolis. (And a kombucha which I haven't had in months! This is one of my favorites.)
M'wah!!!

08/26/2025

Day 6: I'm just not motivated today! But I'm going to do things anyway. I woke up a little earlier today. Still takes me like 2 hours to get ready and I don't even do my hair or makeup 🤣. I ate breakfast and showered. Messaged a couple doctors. My FAMLI got approved! So hopefully they will get me some money here soon and I can pay rent.
I'm going to the gym here in a little bit. I also need to go to the grocery store. The gym is intimidating! I mean I need the motivation of being there but it's been such a long time and I'm all by myself and I don't know how to use any of the machines 😬.
I think my weight loss is slowing down. And that's okay! You might be able to see a little muscle even in this picture 😉. I am sore though. You know muscle memory is a real thing, but when your body eats itself from being sedentary for 10 days and not eating, those muscles are gone. More like muscle Alzheimer's now! But I'll get there. Tomorrow I meet with my physical therapist. Right now it's just in home. Then after a couple sessions she'll switch me to an outpatient PT program. And I get a free session with a personal trainer at Vasa whenever I want so in a couple weeks I will do that! Well here's my picture. Thanks for checking up on me everyone!

08/26/2025

Oh Snap!!! 😭

08/25/2025

Let's explore snack choices today. What are your favorite snacks to have on hand? Do you have a preferred snack that you like to meal prep? Do you opt for convenient, store-bought grab-and-go snacks or create your own using fridge staples?

I particularly enjoy granola with yogurt and fruit. Carrots and hummus are convenient to pack in a lunch bag. Apples with cashew butter are also a favorite of mine. Alternatively, cheese cubes and almonds make for a satisfying snack. I did not create the following infographic, but it provides suggestions on easy snacks versus those that can be prepared in advance.

08/25/2025

Starting off easy, 20 minutes on the exercise bike, level 1, 3 miles, 84 calories. 🥰

Healthy Home with Sweet Tea and ShayShay

09/28/2025

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