#MantraMondays May 2018

Welcome to week 1 of #MantraMondays! Here’s this week’s affirmation to use during your meditation or reflection time, or any time you need a positivity reminder. I’ll also be adding each week’s affirmation/mantra to a post on my website and will be sending them out to my email list in addition to sharing them on my Facebook page. Enjoy!

Week One: 

Resolutions aka More & Less 2018

Resolutions, we've all made them. And in all honesty, we've all broken them too. According to the University of Scranton, research suggests that just 8% of people achieve their New Year's goals. U.S. News shares that 80% of resolutions fail by the second week of February. (So much for cutting carbs in 2016!)

Percentage of Resolutions Made in 2017

Via StatisticBrain.com

Last year (2017) my primary resolution was to be able to take a compliment (without saying anything negative about myself in response). Honestly, this was hard for me to do, but an important practice to implement.

Below is a chart of the most popular resolutions for 2017. This year I did one of my favorite ways of setting goals for the new year, and that is making a More/Less list. It's simply a list of things I want to do more of to replace not-so-positive habits.

Image via: StatisticBrain.com

We're five months into the year, how are your resolutions going? One of my favorite quotes is "every second is a chance to turn your life around," so keep in mind, each day is an opportunity to start over again. Every day your have the opportunity to get a little closer to being the person you want to be, living the life you want to live. It's a process, so remember to be gentle with yourself and I pray that 2018 is your best year yet!

©2018 Cazoshay Marie. All rights reserved. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Cazoshay Marie with appropriate and specific direction to the original content.

This material is not intended to treat, diagnose, cure or prevent any disease. All material is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program.

Living Water & Water for Life

Today's post has a simple, but often neglected theme...water!

John 4:14 states, "But whoever drinks from the water that I will give him will never get thirsty again—ever! In fact, the water I will give him will become a well of water springing up within him for eternal life.” (HCSB)

Jesus is the living water we are blessed to have springing up from within ourselves for eternal life, but we also need to remember to pursue having enough physical water as well.

While there is no universally accepted amount of water that's suggested to consume, it's safe to say that most of us probably aren't drinking enough, and the consequences can be severe. Read on below for more info about water...

1. Our cells and organs need water to function properly. Our joints are lubricated by it. It also regulates body temperature, and assists the passage of food through our intestines.

2. We do acquire some water from many of the foods we eat (about 20%), however most of the water we need has to come from actually drinking it.

3. During day-to-day functioning, our bodies use up water, even just by breathing! Therefore, water needs to be replaced on a consistent basis.

4. Water is vital to our kidneys, it helps dissolve minerals and nutrients so that they are more accessible to our bodies and help transport waste out. 

5. When the kidneys are not functioning properly because of a lack of water, waste products and excess fluid can build up in the body leading to serious problems including kidney failure, kidney stones, and Urinary Tract Infections (UTIs). Some severe kidney infections can even lead to death.

6. Chronic kidney failure can include anemia, damage to the central nervous system, heart failure, and a compromised immune system.

7. Dehydration is another issue that comes with a lack of water and can also result in kidney failure.

Here's a list from Medical News Today about the other negative effects dehydration can have on your body:

• Blood is more than 90 percent water, therefore, if water is in short supply, blood can become thicker and increase blood pressure.

• When dehydrated, airways are restricted by the body in an effort to minimize water loss, potentially making asthma and allergies worse.

• The skin can become more vulnerable to skin disorders and premature wrinkling.

• The bowel needs water to function correctly. If dehydrated, digestive problems and constipation can become an issue. Dehydration can lead to an overly acidic stomach which makes heartburn more common and can encourage the development of stomach ulcers.

• Cartilage, found in joints and the disks of the spine, contain around 80 percent water. If dehydration is ongoing, joints can become less good at shock absorption, which leads to joint pain.

• Dehydration can affect brain structure and function. If dehydration is prolonged, cognitive ability is impaired.

In summation, water is necessary for our bodies to function properly. Drinking other fluids doesn't do the trick because since they contain other things in them, they require more filtration by the body and won't function or be processed in your system the same way plain water will.

So how much water is enough? The amount of water a person needs to drink per day varies depending on several factors including how active they are and how much they sweat. The Institute of Medicine recommends that men drink around 13 cups (3 liters) a day and women should consume around 9 cups (2.2) liters a day. To put that into perspective, that's about 3 soda liter bottles of water a day (slightly less for the ladies.) One way to help make sure you're drinking enough is to give yourself deadlines throughout the day with the amount of water you need to drink. For instance, you could say, "I will have drunk ----- cups of water by 10:00 a.m."

Drinking water can also help with calorie control because it can make you feel fuller.

Water is mentioned numerous times in the Bible. Here's a list of 107 scriptures where water is mentioned in the Bible. 

Most of us are blessed to have access to clean water where even in our own country, many don't. So let's take advantage of the blessing of having clean water and make sure we're drinking enough of it!

All photos taken by Robert of Imported Pixs

©2017 Cazoshay Marie. All rights reserved. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Cazoshay Marie with appropriate and specific direction to the original content.

D.I.D. with Cazoshay and its materials are not intended to treat, diagnose, cure or prevent any disease. All material on this blog is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program.

5-Minute Shower Meditation

Meditation and mindfulness do not have to be complicated, or even extremely formal. In order to make it a regular practice, finding easy ways to incorporate it into your daily schedule is extremely beneficial. You have to shower anyway, so why not use it as an opportunity to bring some peace and calm into your day? Read on below for my simple 5-minute shower meditation.

1. Begin by taking some deep breaths, completely filling your tummy up with air. You can place a hand on your stomach for a few breaths to really feel the sensation of a full breath, bringing your awareness to it.

2. Clear your mind of any thoughts; but it's totally okay if one ends up sliding in. If a thought tries to take your attention, notice it with interest, then allow the water to wash it away; from your head, down your body, and then out and down the drain. 

3. Allow the water to carry away any feelings of guilt, sadness or anxiety as you continue to breathe deeply in the shower, enjoying feelings of peace and relaxation.

4. When you're ready to bring your shower meditation to a close, set an intention and fully bring your focus to that intention for several breaths before bringing your awareness back into the present moment.

“May mercy and peace and love be multiplied to you.”

— Jude 1:2

3 Ways to Take a Timeout

  "The Lord replied, “My Presence will go with you, and I will give you rest.”

{Exodus 33:14 NIV}

I may have been one of only a handful of children in the entirety of mankind's history that loved being put in timeout. I didn't get them often, but I referred to it as my "Imagination Time". I'd sit by myself and sing songs and make up stories, thoroughly enjoying my alone time. It's funny that things we saw as punishment as children we now miss and welcome as adults, (uhhh, hello nap time!) Read below for three simple five minute options to take a timeout during your busy day.

1. Meditate

There is definitely something to be said about intentionally quieting the mind to de-stress and give yourself an opportunity to restart your thinking and emotions. You can't always control the stress or emotions that come throughout your day, but you can choose to not allow them to steal your joy or your peace. Your meditation doesn't have to be long or complicated. It can be done at your desk or out in your garden. Close your eyes and free your mind from any thoughts. Breathe deeply and intentionally, allowing each inhalation to fill your mind, body and spirit with feelings of peace and calm.  

You can repeat a mantra silently or out loud to yourself to help readjust your mindset. I like to rephrase short, encouraging scriptures for my meditation time. For example, Isaiah 26:3 (NIV) which states,  "You will keep in perfect peace those whose minds are steadfast, because they trust in you." I make it personal by rephrasing it to say, "You keep me in perfect peace because I trust in You."  Find scriptures or encouraging phrases that resonate with you and your current situation, or just focus on achieving the silence and calm of a mind free from any thoughts.

Sea Captain Embroidery Kit by CozyBlue on Etsy, buy it here

2. Get Creative

You don't have to believe you're artistic take a timeout to create. It can be as simple as a little doodle on a scrap piece of paper or as elaborate as trying a new recipe or building a piece of furniture (you probably won't get that done in one five-minute sitting, but you can in five-minute sessions over time!) As a single mom and business owner with an outside part-time job, I feel like so much of my day and energy is spent on things that I have to do; spending even five minutes creating something I want to do does a lot for letting me not feel like a prisoner to my schedule. I've recently taken up the very old fashioned hobby of embroidery. Etsy has some really great kits available with everything you need to complete the design. I'm currently doing the adorable Sea Captain one pictured above created by CozyBlue (link in photo caption.)

3. Get Physical

According to an article published by the U.S. National Library of Medicine National Institutes of Health: 

"Aerobic exercises, including jogging, swimming, cycling, walking, gardening, and dancing, have been proved to reduce anxiety and depression." 

Taking five minutes to get your body moving is an amazing way to take a timeout. (Added bonus if it's outside in nature...) Obviously yoga is my favorite (I may be a little biased!), but putting on your favorite jam and shakin it like a Polaroid picture does wonders for your mood! In my personal experience, the cheesier the song, the better your mood is improved. I'm not a fan of a lot of cuss words in songs, so all my songs are the edited versions...Check out some of my current faves that I love to "shake it off" to:

• "Til the Day I Die" by TobyMac

• "Work" by Rihanna feat. Drake

• "Oye Como Va" by Santana

• "Cut It" by O.T. Genasis

• "Eye of the Tiger" by Survivor

• "Best Day of My Life" by American Authors

• "I'm Alive (Life Sounds Like)" by Micheal Franti & Spearhead

• "Stand" by REM

• "Sweet Child O' Mine" by Guns N' Roses

• "Tonight Tonight" by Hot Chelle Ray

• "Wake Me Up" by Wham!

• "You Spin Me Round" by Dead or Alive

• "I Like to Move It (Radio Mix)" by Madagascar Theme Players

• "Twisty Turvy" by Eugene "Xeawn Cross" Ward/Dragon House Studios

• "Not Forgotten" by Israel & New Breed

I hope after reading this you give yourself permission to take a grownup timeout. You've earned it, you deserve it, and you need it. You're no good to anyone else unless you take the time to take care of yourself as well. The world can spare you for five minutes while you recharge. And if all else fails, naptime is always an option. =)

© Cazoshay Marie. All rights reserved. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Cazoshay Marie with appropriate and specific direction to the original content.

*This information is not meant to treat, cure or diagnose any medical conditions. This post is not meant to substitute the advice of a medical professional, always seek professional advice before beginning any program, regimen or recipe*

The Launch of Community Hip Hop Yoga

Last week I had the privilege of launching my very special Community Hip Hop Yoga classes. Launched in conjunction with my 30th birthday, this class is one that's near and dear to my heart. I offer this class at a discounted rate so that cost won't be a hindrance for those without a ton of disposable income to devote to health and wellness. I'm a single mom so trust me, I get it. My goal is to make health and wellness accessible to our communities and help alleviate some of the issues that we face in the process. 

Yoga is a safe space. Besides the obvious physical benefits, so many of our issues (physical and otherwise) relate back to stress and the internal pain that so many carry with them on a daily basis. Through my classes, students have an opportunity to take time for self care and to mentally and emotionally let go of things that are not serving them.  

This class is fun! I'm not your typical yoga instructor and the soundtrack for the class makes that very obvious from the beginning. Everything from Yasiin Bey to Erykah Badu; Common, Snoop Dogg and of course, A Tribe Called Quest; I encourage my students to laugh, dance and sing their way through class. Hey, it's about having a good time, and if you're singing (or rapping!), you're breathing! 

This class is just the beginning. Soon I'll also be offering raw vegan food workshops and other community wellness events, some in partnership with other amazing wellness professionals and groups. I'm also taking my classes on the road and will be posting details soon about bringing DID with Cazoshay to your city!

Making the Most of the Changing Seasons

The first blog post on my *own* new blog is actually a repost of something I posted back in September of 2014. It's one that I previously submitted to another wellness website and it was not accepted to be published. It's appropriate that this is the first post on MY new blog as it represents this newfound season in my life. As I turn 30, transitioning into the next major decade of my life, I am answering the call to share health and wellness with the world on my own (read: God's) terms. Instead of waiting to be accepted by other outlets, I am in control of how and what I post and share, rather than trying to fit into someone else's mold or template. So enjoy this "vintage" post, and share in the comments how you like to transition into the fall season. Namaste.

5 Ways to Make the Most of the Changing Seasons

Fall is probably my favorite season. It may have something to do with the fact that my birthday comes during this season, but more so because I really consider autumn to be like a "second spring." As summer transitions to the cooler autumn months, it's an opportunity to invite some positive changes and habits into your life. Here are five ways to make the most out of the transition to fall.

1. Embrace the Change

It doesn't have to be something major, but as the season changes, try mixing it up and trying something new with your own routine. Go to a new restaurant, make a subtle change to your hairstyle, or read a book from a genre you don't typically read. Embracing and inviting change breaks up monotony and adds interest and enjoyment to your life in unexpected ways.

2. Get Physical

As the temperature begins to drop, there can be a tendency to allow fitness habits to drop off as well. Make a commitment to stay active as the weather gets cooler. Going for a run or practicing yoga outdoors while taking in the beauty of the changing leaves is a great way to stay motivated to keep up with physical activity as fall approaches.

3. Get an Immune Boost

Fall is also known as the start of cold and flu season. Get ahead of the game by boosting your immune system naturally. Incorporating echinacea supplements and a good multivitamin are great ways to pump up your immune system before the colds start circulating. (Always consult a health care professional before taking any herbs or supplements.)

4. Create a Ritual

Embrace the change by creating a ritual? Seems counterintuitive, right? But as the weather gets harsher, having something to look forward to each day makes the transition much easier. After a long day of teaching yoga events, doing research and answering emails, I look forward to a warm cup of tea or organic cocoa at the end of the day. Whatever that ritual may be for you, whether ten minutes of quiet meditation on your lunch break, or dry brushing your skin before a shower, having a daily ritual to look forward to eases the transition from one season to the next.

5. Clear the Clutter

As we make the change from summer to fall, take the opportunity to do a second "spring cleaning." Put away summer clothes, or even donate those you no longer wear. Take this time to de-clutter your surroundings to go into the next season free from anything physical that is no longer serving you.

Now that you have some options to make the most out of the transition from summer to fall, don't forget to take time to just enjoy the beauty of the changing seasons that is all around you!