Seeking Joyful Simplicity

Back Buddy – DIY Rice Heating Pad in 8 Easy Steps

7:47 am by Seeking Joyful Simplicity Leave a Comment

Want a simple craft project you can finish in less than an hour AND will make you feel better? This DIY rice heating pad can be made in less than an hour with 8 easy steps. Homemade heating pads can be used to soothe back and neck pains, warm your bed on a cold night, or you can put them in the freezer and use cold to reduce swelling and inflammation. Ready to learn how to make your own heating pad with rice? Follow these 8 easy steps!

This post contains affiliate links which means if you purchase through these links, I receive a small commission at no cost to you. Thank you for supporting Seeking Joyful Simplicity ~ Michelle

Don’t you feel like you are carrying the weight of the world on your shoulders? It’s painful, isn’t it? That’s why I love you using microwavable rice pads to soothe my aching neck, shoulders, and back. I have a whole collection of them. If you go out and buy them, you will find they are ridiculously over-priced. But that’s OK, because they are incredibly easy to make yourself.

Even if you don’t have a lot of sewing skill or time, you can easily make yourself a “Back Buddy” to ease your aches and pains. And, they make cute gifts! Ready to make your own?

How to Make Your Own Heating Pad with Rice

8 Steps – see photos with descriptions below.

Press your fabric.
Fold the fabric in half – right sides together (the pretty side should be inside the fold). Then measure 8″ down from the folded edge, and 16″ for the length.
Cut your 8″ x 16″ rectangle.
Keeping the right sides together, pin the fabric edges, leaving one short end open (this will be where we fill the bag with rice).
Sew along the pinned edges. I used the sewing machine, but you can hand sew as well.
Turn your bag right side out.
Fill 2/3 full with rice.
Sew the opening closed.

And you are done!

DIY Rice Heating Pad

Step One – Press your fabric

This part is actually optional. But my fabric was pretty crushed and wrinkled. I used a bed sheet I purchased from a thrift store. It was in great condition, but had no matching bottom sheet or pillow cases. I washed it first, of course!

Step Two – Fold the fabric in half, right sides together to form a rectangle. Measure 8″ from the folded seam, and 16″ along the bottom.

Step Three – Cut your 8″ x 16″ rectangle

I enjoy using a rotary cutter, but scissors can be used too!

Step Four – Keeping the right sides together – Pin two of the fabric edges, leaving one short end open (this is where you will add your rice.)

Step Five – Sew along the pinned edges – If hand sewing, make sure your stitches are close, you don’t want to lose your rice!

Step Six – Turn your bag right side out

Step Seven – Fill your bag 2/3 full with rice

Step Eight – Sew the final side closed

And there you have it – your own DIY Rice Heating Pad. I made one for each of my children – they are a wonderful way to make the winter bed warm and cozy.

Happy sewing!
~ Michelle

Violet, Gray, and the Winter Blues – Dealing with Winter Depression

9:02 am by Seeking Joyful Simplicity 5 Comments

As I look out my windows this week, I see drizzle and mountains lost in gray clouds. Last week’s sun and warmth is gone, and winter has moved in.

I love the colors of winter – deep violets, grays, and blues. With the shift in light, color, and temperatures, comes a subtle shift in mood as well. Despite the beauty, too many gray days in a row can leave me feeling a little blue.

There are two ways to approach the winter blues – one is resistance. But of course resistance leads us no where when we cannot control the weather. The second approach is acceptance. Embracing the weather means looking for the beauty, finding a sense of gratitude, and knowing the best ways to care for ourselves when we feel the winter blues coming on.

I struggle with mild Seasonal Affective Disorder (SAD), and this year I am entering the season with a plan to stay as healthy, energetic, and happy as I can.

Dr. Norman Rosenthal describes SAD:

Seasonal Affective Disorder is a type of depression that occurs regularly, every autumn and winter, when the days get short and dark, though it may occur at other times as well. The reason it occurs mostly during the winter months is that one of the main causes of the condition is a lack of sunlight. Other situations in which people don’t get enough sunlight include cloudy or rainy periods at other times of year, living in dark places and working for long hours in dark offices. Whenever there is insufficient sunlight, those people who are vulnerable to Seasonal Affective Disorder may develop symptoms.

As a health coach working with people by phone and Skype from places all over the United States, I discovered just how common seasonal affective disorder is. During our conversations, people often shared with me their low energy, lack of motivation, and difficulty with depression during the darker months of the winter. Symptoms of SAD range from mild to severe.

Self-awareness is crucial, as is having a plan. Here are the strategies I’m using to keep myself healthy this season:

Get More Rest

Although circumstances of life often prevent us from going to bed earlier and sleeping later, try to make adjustments where you can. Winter is traditionally a time for slowing down, reflection, and more restful activities. Keep this in mind as you plan your activities, especially now during the holiday season. Make rest a priority.

Eat Well

Low energy and depression often leads to cravings for sweets and carbohydrates, which offer a serotonin boost. But too many carbohydrates and sugar can lead to a crash and feeling even more sluggish, not to mention winter weight gains. Balance your meals with healthy sources of protein and fat.

Nuts and nut butters such as peanut, almond, and cashew provide both protein and healthy fats, and will give you a longer-lasting energy source. But avoid overdoing them, especially mindlessly munching – too many calories can add on weight.
Cottage cheese, cheese cubes, and hard-boiled eggs make nice high-protein snacks for better energy. Combine with fruits and vegetables for a balanced snack with added nutrients.
Find balance – include some of your favorite comfort foods in moderation

Light Therapy

I use additional lights, especially in the morning, to brighten my winter home. White twinkly lights in my room, a simple table lamp added to the kitchen island, and even candles brighten my spaces and lift my mood. There are “light boxes” sold specifically for treating SAD, and I have spoken to a few people who use them with success. The Mayo Clinic has a brief article on choosing the best light boxes for treating SAD.

Stay Active

It can be a challenge to be physically active during the cold winter months, especially when the days are short. I find I enjoy being outside in all kinds of weather, but it takes a whole lot of motivation to get myself dressed properly and out the door. Even short walks in fresh air can have a big impact on our mood.

Try some stretches or yoga. American Council on Exercise (ACE) has an exercise library with illustrated instructions, and videos to help you choose exercises based on equipment (even if you have none), body part, and fitness level. Visit the library here.

Spend Time in Nature

There is something therapeutic about spending time in nature. When I lived in the city, a simple walk along a tree-lined street had an effect on me. Find a nature spot, bundle up, cover up, and learn to enjoy the changing beauty with the seasons.

Ups and downs in energy and enthusiasm are natural, and I try to remind myself it’s OK to have a bad day. But when bad days become the norm, I know I need to make adjustments. And I remind myself, the sun will return, and the days will get longer.
~Michelle

Do you experience changes with the seasons? Have you felt the winter blues? How do you take care of yourself during these times?

More resources for Seasonal Affective Disorder:
Norman Rosenthal, MD – Seasonal Affective Disorder
Could Your “Holiday Blues” be Seasonal Affective Disorder? – Medline Plus

Autumn Light

8:14 am by Seeking Joyful Simplicity Leave a Comment

Autumn is here to remind us nothing lasts forever. We can hold on as tight as we can, but life goes on, the world turns, and everything changes. Have you seen it, the beauty hidden in the light? Have you felt it, the cozy feeling of home?

My sorrow, when she’s here with me, thinks these dark days of autumn rain are beautiful as days can be; she loves the bare, the withered tree; she walks the sodden pasture lane.

~ Robert Frost

Michelle

Mindfulness and Connection – Silence Behind the Words

7:57 am by Seeking Joyful Simplicity 10 Comments

Being fully present in moments of silence, we can experience deep connections – with ourselves, with nature, with God, and with other human beings. This mindfulness and connection feels so rare these days….

So often I find myself in the habit of moving mindlessly from one activity to another. Our lives are bombarded with messages and images from news, advertising, and social media.

But where is our time for processing experiences? For taking the messages and images and translating them with deep thought and emotions? Is this how we become as a culture numb and immune to the suffering of others? Or succumb to a sense of overwhelm?

I recently had a very deep and meaningful experience that I will not even attempt to translate into words here for fear of failing miserably and destroying the beauty of it. But it was as though I had the opportunity to step outside of the dizzying pace of our modern life and to feel a profound sense of peace and connection.

As I take time today to digest this experience, I realize how it only became possible through the mindfulness and presence of my mentor and teacher Kathleen. She has an amazing ability to create and hold sacred spaces.

I am not speaking of physical spaces, but of emotional ones. This experience was with a group, and the level of intimacy, trust, and comfort we shared together was unlike anything I have ever experienced within a group outside of my family. I felt and experienced true unconditional love in a community. And it gave me hope.

“When we see the Beloved in each person, it’s like walking through a garden, watching flowers bloom all around us.” — Ram Dass

We spend our lives feeling so separate from one another. Believing that we are alone. In rare moments we feel our connection, but then the feeling passes and we believe it to be an illusion.

It is no illusion. But unless we remain mindful and present, the tenuousness of our attached souls evades us.

I have to admit, during the weekend, there were times when I felt myself impatient to move on to the next moment, to the next experience. I recognize now that I was resisting. Resisting the present moment. Which is both sad and disturbing. How can we rush through moments of beauty and joy? Hurtling through life how often do we lose the opportunities to experience the very reason for living?

I am alone today. For the first time in a very, very long while I have a chance to experience a stretch of quiet uninterrupted alone time. I could be doing so many things that need doing. Or I could be avoiding these activities with the mindless distraction of the news, a movie, or searching the internet. But I find these mindless activities leave me feeling the same as I do after over-indulging in junk food – dissatisfied, a little sick feeling, and still hungry for nourishment.

Instead I have chosen to spend my time thinking, writing, and creating. These activities always, always leave me feeling nourished and rested. And while I go about my day in solitude, I will be digesting the wonderful experience of my weekend. And pondering on how I can hold onto the sense of connection.

“We’re fascinated by the words–but where we meet is in the silence behind them.” — Ram Dass

Some questions for you –

Do you ever feel alone and disconnected from others, from yourself, from life?
Do you feel bombarded by information and and obligations?
How can you step back and feel grounded again?

~ Michelle

DIY Summer Skin Salve – All Natural Relief for Summer Skin

7:33 am by Seeking Joyful Simplicity 2 Comments

Warm breezes and sunny days, summer is the time for outdoor activities. But along with the summer fun comes summer skin irritations like sunburn, blisters, insect bites, and the dreaded poison ivy. You can buy over-the-counter products to treat all of these, but you will also be getting the added chemicals and preservatives. Why not take a little time to make your own highly effective, all-natural DIY skin salve?

The content on this site may contain affiliate links. If you purchase through these links, I receive a small commission at no cost to you. SeekingJoyfulSimplicity.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Thank you for you for supporting Seeking Joyful Simplicity. ~ Michelle

All Natural Skin Salve – 4 Ingredients

Coconut oil
Beeswax
Lavender essential oil
Herb-infused oils

Best Herbs for Summer Skin Irritations

Plantain
Calendula
Dandelion
Jewelweed

These four common plants have traditionally been used to treat skin irritations. You can use any combination of these depending on availability and your preference. If you will be collecting wild herbs, be sure they haven’t been treated with chemicals, and if you are unfamiliar with any of the plants, be sure to use a good plant identification resource – I recommend A Peterson Field Guide to Western Medicinal Plants and Herbs (Peterson Field Guides) .

Plantain – Plantain sp.

Plantain weed, not to be confused with the tropical plantain fruit, is a common weed found throughout the United States, Europe, and Asia.

This is my favorite summer plant for skin irritations, and if you can only use one plant for your summer skin salve, this is the one I recommend!

Insect bites, including spider bites and bee stings, can be painful. Plantain is quite effective at treating bites and stings. Herbalists refer to plantain as a powerful “drawing agent”, and it is used for a variety of purposes, including:

Drawing venom from snake and spider bites
Drawing infections from wounds
Treating bee stings and mosquito bites

Plantain as a remedy is considered cooling and soothing, making it a perfect ingredient to include in our DIY skin salve. The leaves are collected and used fresh or dried, and plantain makes an excellent addition to your DIY herbal first aid kit.

The primary species are Plantago major, and Plantago lanceolate. Both are found plentifully, often growing in lawns, along sidewalks, and other areas of disturbed soil. Be sure to use a good resource for identifying plants before making remedies. You can also purchase dried plantain leaves here.

Calendula – Calendula officinalis

Calendula has powerful anti-inflammatory properties, making it useful for all kinds of skin inflammation. In addition, calendula has antibacterial and antiviral properties, making it valuable for preventing a variety of infections. Studies show calendula helps damaged skin and wounds heal more rapidly. (Reference here.)

Calendula is part of the marigold family and is quite attractive in the garden. Flowers are collected and dried and used to make herb-infused oil. Dried calendula flowers can be purchased here.

Dandelion – Taraxacum officinalis

Dandelion is another prolific weed with many healing properties. Traditionally used topically to treat muscle aches and pains, dandelion flowers are infused in oil and make a nice addition to your summer salve.

Jewelweed – Impatiens capensis

Jewelweed is a lovely little plant that prefers growing in moist areas and is frequently found growing in close proximity to poison ivy. Native Americans believe nature provides the cure, and jewelweed is one of the best natural remedies for the rash associated with poison ivy.

The golden orange blossoms and leaves are traditionally used to make herbal remedies. Identifying jewelweed is easiest once is starts blooming, typically after the hot days of summer arrive (along with the insects and poison ivy!). Again, be sure you properly identify the jewelweed using a good plant guide. .

Making Herbal-Infused Oils

The first part of making a salve requires infusing your herbs in oil.

Step One – gather your herbs. Allow the fresh plant (leaves and flowers) to wilt for a few hours, this helps remove some of the moisture, which can cause your oil to become moldy.

Step Two – crush or cut the plant material into small pieces, then place your leaves in a clean pint-sized jar.

Step Three – cover the leaves with oil – olive or jojoba work nicely. Be sure you have completely covered the leaves with oil to prevent mold from forming. Place the lid.

Step Four – Fill a saucepan ¼ full of water and bring to a gentle boil. Carefully place your jar of herbs in the water and allow to simmer for 2 hours. Allow the oil to cool before straining off the herbs.

Step Five – After the oil has cooled, strain off the herbs and save your oil.

Making Your Skin Salve

Now that you have your herb infused oil, you can make your salve. The addition of beeswax will help protect, soothe, and nourish your skin, and helps keep the salve solid even in the heat of summer. Lavender essential oil has properties that reduce pain and inflammation, as well as promote healing (source here). Coconut oil is antibacterial, anti-inflammatory, and helps keep the salve from spoiling.

Ingredients

½ cup herb-infused oil – use one or several herbal oils, depending on preference and availability
¼ cup coconut oil
¼ cup beeswax (I prefer the pastilles, they melt easier)
10 drops of lavender essential oil (optional)

Directions

Using a double boiler set-up, melt the beeswax.
Add the herb-infused oil and coconut oil and warm gently until everything is melted.
Remove from heat and add the lavender essential oil.
Pour into small jars with lids. Don’t forget to label your jars with the ingredients and date!

How to Use Your DIY Summer Skin Salve

Simply apply a small amount as frequently as needed to treat cuts, scrapes, bites, stings, bruises, aches, and pains.

If you enjoy creating your own herbal remedies, I recommend making this delightful Rose Aloe Cooling Lotion and Spray. It’s super easy and wonderfully effective!

Wishing you much health and happiness,
~ Michelle

How to Stop Stress Eating Breaking the Pattern

8:21 am by Seeking Joyful Simplicity Leave a Comment

How to Stop Comfort Eating and Stress Eating

The Shame. Guilt. Disappointment.

Stress eating. Comfort eating.

I know what emotional eating is like – coming home, feeling stressed and anxious and having an overwhelming urge to eat. Heading straight to the kitchen and reaching for the familiar favorite comfort foods.

It felt like I was eating on autopilot, barely pausing between mouth-fulls. There was no sense of fullness or satisfaction, although the eating did make me feel better in the moment.

Knowing I should stop, but not wanting to. The thoughts of, “Well, I blew it, so I might as well just keep on eating.” Planning to do better tomorrow, there was always tomorrow. But knowing in the back of my mind I’d probably fail again. I knew I didn’t want to feel this way about myself, but I also didn’t know how to stop stress eating.

Then, after, feeling a little sick at how much junk I had eaten. The shame and sense of disappointment. Emotional eating caused more of the negative feelings I was trying to deal with.

It was a vicious cycle.

But I broke free, and if you struggle, I know you can too.

So how do we change this destructive pattern? How do we stop stress eating?

It starts with self-compassion. Understanding that there are things we are struggling with, and we are doing the best we can.

We also need awareness – awareness to understand our triggers, and an open willingness and curiosity to experiment to find healthy alternatives.

If we want to break the pattern of stress eating, comfort eating, instead of just trying to stop, we need strategies – some will work better than others, depending on the day, the circumstances, and our mood.

The first thing I want you to do is to think about your triggers – the where and the when.

Second, make a list of possible alternative actions that will deliver a reward, without sabotaging your health and well-being. Being mindful, having a plan, and then taking new action.

Third – be compassionate when you find yourself struggling. And remind yourself that it will pass – I think, for many of us, there is the fear that we won’t be able to feel centered and in control again, that the cravings will just go on and on, and we will end up returning to poor eating patterns.

Pay attention to your triggers – and have a plan for alternative ways you can cope.

If you are depressed or lonely, call, text, or make plans with someone.
If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk.
If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket.
Take a brief walk
Read something inspiring (you could write your own positive mantra or affirmation and store it on your phone or keep it in your wallet, or wherever you can have access when you need it.
Watch a funny video or read some silly jokes online – laughter is a great stress-reliever.
Practice deep breathing. Inhale slowly to the count of four – pause – then exhale slowly to the count of four. Repeat four times.

Pause and check in with yourself when you feel the urge to comfort eat. Can you put off eating for 5 minutes?

While you are waiting, check in with yourself – how are you feeling? What do you really need right now? What would truly feel nourishing – mentally, physically, emotionally?

If you find yourself comfort eating, slow down and really pay attention to your food – the taste, texture, colors. Put the fork down between bites, and aim to chew food at least 15-30 times. Bringing more mindfulness to eating helps us receive more pleasure, feel more satisfied, and feel fuller sooner.

And finally, I want you to know you are definitely not alone in this. So, so many people struggle with this. Instead of hiding in shame, let’s talk about it and support each other.

What’s your biggest trigger for stress eating?

What are some ideas you have to change this pattern?
Let me know in the comments, or join the Seeking Joyful Simplicity Facebook Group for more ideas and support for living with Vibrant Health.
~ Michelle