Saturday, December 15, 2018

Journal Prompts to Boost Confidence

Self-confidence Affirmations and Journal Tips

The act of writing with pen and paper is a tactile way to identify both difficult and pleasing sensations in our mind, body, and spirit. 

Updated 7/20/2023

This post will show you ways your written words reveal your inner critic, and offers tips to transform those negative messages into incredible confidence building ones. 

Journal writing shows us the level of trust we currently have in our abilities and accomplishments, qualities, perceptions, and actions. It shows us were we still need work.

Grab a journal or notebook and make it a dedicated place where you can express thoughts, feelings, ideas, and dreams in a tangible way. 

Let it rip, uncensored as you share your frustrations, anger, hurt, or confusion, and the writing process will help you find healing and resolution. 

As you read through this blog post, jot down any ideas that resonate with you and pin or bookmark for future reference.

Affirmations and Journal Prompts

Want to lighten and brighten the image you carry about yourself?

Here's my list of confidence building journal prompts to get you going!

1. Speak to your heart as you write "I love and approve of myself just as I am." Journal about a "yes," "maybe," or "no" reaction to this affirmation. 

For today, accept your feelings just as they are.

2. In your journal, name one of your assets. Write down everything you think is positive, productive, and powerful about this trait. 

If you're in the habit of blaming yourself for past mistakes, judging yourself as less than, or think you're unlovable, write about doing the best you can.

3. What did you do this week that surprised you? Was it something you wouldn't have attempted doing a year ago? 

Write about ways doing something new can help you grow.

4. Focus on validating yourself, rather than looking outside yourself for approval. 

Journal about ways to notice and record efforts you make to change and grow. 

5. Do you doubt your judgment and second guess yourself often? 

Either way, write about "trust in yourself" now.

Here are 4 affirmations to show you what trust in oneself sounds like. Say them aloud before you journal. 

Then write one or two affirmations of your own.

Use these affirmations as journal prompt topics

6. Have you made strides or accomplished something you are proud of this week? 

Write about progress not perfection now.

7. Self-confidence is tied to body image. Body image is tied to health and lifestyle. 

What steps have you taken to eat better, reduce stress, and exercise? For tips please read Favorite Foods for Good MoodKeys to Reduce Stress, and Phenomenal Reasons Yoga Enhances Health.

What choices can you make today to reduce stress, clean up your eating, and commit to an exercise plan? Write about that now.

8. When you maintain an upbeat attitude, it encourages you to feel more confident. Positive energy releases a flood of feel good chemicals into the brain that makes you look and feel like a stronger, more self-assured person. 

Write about the benefits of positive thinking today.

9. Studies show the act of physically writing down what you're grateful for, helps solidify it in your mind. 

I've found that a gratitude list makes me appreciate the blessings in my life, and is a good place to refer back to when I'm feeling low. It's a good bet it will work for you. 

Make a bullet list of things you're grateful for right now. Then pin this post for times when your confidence level is low and re-read.


The only barrier to increased self-confidence is negative messages (lies) you tell yourself about you. 

For additional reading on confidence building ideas see:

how-to-create-balance-energy-and-strength-through-the-root- chakra




Before you go, please comment in the space provided below. Please know if you put links in your comment, I won't be able to publish it. 

Share which confidence building tools you already incorporate in your weekly routine or those you want to develop in the coming months. 

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Saturday, December 1, 2018

Eco-Friendly Moves to Green the Holidays

You can play a key role in "greening" this holiday season. Green is associated with health, harmony, well-being, and the environment and a perfect color to signify eco-friendly actions.

Post updated 11/10/2022

When you adopt and follow through with the green ideas I share below, you can do your share to increase personal and world well-being all year long.

Tips save time, energy, natural resources, and suggest ways you can make the planet a healthier place to live.

Eco-Friendly Moves to Green the Holidays

1. When your holiday custom includes having a Christmas tree, select a live potted one. 

Decorate your tree with popcorn and other edible decorations that have zero waste and will not eventually wind up in a landfill. 

After the holiday is over, plant the tree in the ground.

Trees help us in many ways. They provide shade and insulation and therefore cut down both on heating and cooling costs.

Trees replenish the air with oxygen, increases soil stability, and adds beauty to our landscapes. Trees are happy homes for birds and wildlife as well.

2. Support markets or stores where they make an effort to be sustainable. Carry and use a reusable shopping bag. 

One example of sustainable progress is Natural Grocers (this is not a paid endorsement, just my honest opinion). Three ways this market is safeguarding the environment are listed below:

Natural Grocers sells only 100% organic produce and 100% non-gmo bulk foods (buying food in bulk is usually less expensive, cuts down on unnecessary packaging, and saves time and energy).

NG has eliminated plastic bags for checkouts. Since ditching disposable plastic grocery bags in 2009, they estimate that they've prevented more than 300 million plastic bags from being dumped in a landfill.

Natural Grocers upcycles most of the cardboard used to ship products to their stores. Boxes are used to pack up your order, if you forget to bring your own shopping bag.

If your market isn't taking steps to safeguard the environment, contact store management to voice your opinion. If they don't listen, write to the headquarters. If nothing changes boycott the store.

Another example of a store that is being environmentally aware is the one in this picture.

3. Consume less, and recycle, upcycle, and craft hand-make gifts, toys, and decorations. When you do buy something new, make sure it's high quality.

Thrift stores, rummage sales, and resale or repurpose outlets offer affordable gifts and packaging material supplies. 

In fact, see cost-saving, eco-friendly holiday present ideas, décor, and conservation ideas (shop local or online and cut back on fossil fuel use and time).  

a. Mary at the Boondocks Blog offers tips to repurpose old décor to make Bright Christmas Vignettes.

b. Katie Welles, the Wellness Mama suggests you give experiences rather than gifts. As she wrote, "Many studies show that material possessions do not equal happiness and that experiences are much more intrinsically fulfilling than things." 

c. If you plan to travel during the holidays see 8 Green Travel Tips from an Obsessive Environmentalist by Yessenia Soto from

d. Lea Stewart from shows you how to make a beautiful upcycled fabric wreath.

e. For a neat DIY gift for Hanukkah and tips about this holiday see Hanukkah, a mini guide.

4. Visualize a soothing shade of green to help you maintain self-care routines and sail through the holidays with less stress and more happiness. 

Each small eco-friendly move you take adds up. 🌲 Creating a greener lifestyle can do much to improve the quality of your life and the planet's health as well.

I'd love to hear from you about this post, and learn how you live a green lifestyle. 

Use the space provided below (don't put links in your comment, as I won't be able to publish it that way).

Has this post motivated you to add an eco-friendly move to your holiday and yearlong routine? Please share that info too. 

Thanks for the visit and have a marvelous holiday season, one that's green, serene, and safe. 💗

For your info: more green reading

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Thursday, November 15, 2018

Bank on Color Energy Quotes for Motivation to Live Joyfully

When I notice certain colors or color combinations, I feel energized, centered, and at peace. 

This post has been updated 11/27/2022

That's because colors work at the cellular level and transcend thinking to influence our mood, outlook, and even behavior. 

Current research shows that when we look at or imagine colors that appeal to us, we feel immediate satisfaction and a sense of well-being. 

Color enjoyment and usage is subjective, so observe how color preferences appear in your life. 

Trust your intuition. One day you may yearn to see the shades of the sea, aquamarine and blue. 

Another day you may feel compelled to wear an orange blouse or eat cantaloupe

On the third day you may feel perked up just by seeing or envisioning the colors of a rainbow.

 I bank on specific colors to:

1. improve my mood, when my spirit is lagging

2. calm me, when I feel unsettled

3. clear my confusion, and center me

4. enhance enthusiasm and heighten mindfulness 

5. inspire, delight, and awaken my senses

Take a peek at the color quotations I illustrate in this post.

Reflect on each one to discover which resonates with you.

Tips to Help You Wear Your Colors to Feel Great About Yourself

Ponder this quote: 

“I found I could say things with colors that I couldn’t say any other way – things that I had no words for.” 
~ Georgia O Keeffe.

Before I sign off, I'd like to share how grateful I am for my eyesight. My eyes help me see wonderful colors, friends and family, nature, and all the beauty around me.

My senses help me use my mind and spirit to keep on creating this blog month after month. 

I'm grateful to you dear reader for dropping by and paying me a visit. Please let me know you were here by commenting below about your favorite color quote or how you use colors in your life (no links in comments, as they won't be published). 

Happy Thanksgiving to One and All and Many Blessings to You.

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Thursday, November 1, 2018

How to Use Ginger in Recipes for Healing and Flavor

Ginger is a Healing, Flavorful Food

Ginger (Zingiber officinale) has a well-earned reputation for curing motion sickness, diarrhea, nausea, and indigestion. It helps calm colic, irritable bowel, poor circulation, menstrual cramps, colds, and flu. It also can reduce gastrointestinal issues like gas, bloating, and lack of appetite.

Updated 7/15/2023

Ever feel like this?

Fresh ginger has high levels of vitamin C, amino acids, and trace elements including calcium, zinc, sodium, and phosphorus. 

I love the spicy tang of fresh ginger in many of the colorful vegetable dishes I prepare. It's my favorite go-to spice in tofu and tempeh dishes, lentil stew, and Asian Napa Cabbage, Mushroom Stir Fry. 

Herbs like basil and parsley come from the leafy part of plants, and spices like ginger and garlic are extracted from the root, stem, bulb, bark, or seeds of their respective plants.

Fresh ginger root is light/bright yellow inside(depending on the variety and freshness) with a brown-skin wrapping. 

Be sure to select pieces that are firm to the touch. If the skin appears to be wrinkled, shriveled, or moldy don't get it. 

When shopping for ginger root, it's acceptable to break off a piece, because it's usually sold by weight. 

If you purchase more than you can use within a few days, peel and freeze the rest. It will keep for several months in the freezer.

Thaw frozen ginger by cutting off the size piece you need, and place that into a little cup. Then cover the ginger with boiling water. Allow it to soak for a few minutes, and it will be ready to use.

An appealing aspect of fresh ginger is its aromatic, spicy yet mildly sweet flavor, which adds warm, energizing notes to foods or drinks. 

Ginger comes in six forms: fresh, dried, pickled, preserved, candied/crystallized, and powdered/ ground, each with its distinct taste. 

For an easy, tangy non-fat ginger flavored salad dressing recipe see bean, garlic, ginger salad dressing.

 delicious way to use fresh ginger is in this gingery cannellini bean, mushroom, baby spinach sauté pictured below.

Gingery Cannellini Bean, Mushroom, Baby Spinach Sauté


1 medium yellow onion chopped
2 cloves garlic
1-1 in. slice fresh ginger
1/2 cup (approx. 4 oz.) fresh or canned button, cremini, or baby bella mushrooms, cleaned and sliced
1 can (14 oz.) cannellini beans rinsed and drained
6 cups fresh baby spinach, washed and drained
Bragg Liquid Aminos or low sodium soy sauce

Shop for organic ingredients whenever possible. At the very least, select foods that haven't been genetically modified. Organic foods taste better and are higher in nutrients than conventionally grown ones.

What to do:

Before you prepare this recipe, wash your hands and put on kitchen gloves. 

1. Sauté onion in a sauté or fry pan on medium heat. Use a drop or two of fresh water or vegetable broth instead of oil, and cook until onion turns slightly yellow. 

2. Turn off stove for a few moments. Use a hand held grater with large grating holes to grate ginger right into the sauté pan. I use this type of grater, because ginger root is relatively fibrous. Scrape off any particles that remain on the back of the grater, and add them to the pan. Then grate garlic directly into sauté pan too. 

3. Turn stove back on (medium heat), add a drop or two more water, and add sliced mushrooms. Cover and saute until soft and juicy.

4. Add a can of cannellini beans or substitute any variety of beans you like. The  light beige color of cannellini beans looks attractive in this dish, yet I've substituted great northern or kidney beans. They work just as well to add eye appeal and a sense of creaminess to the palette.

5. If you want to amp up the protein, add a few small chunks of organic tofu (3 oz. for each portion) and cook until flavor from the ginger and garlic is melded in. Add baby spinach next, and cover again. Cook until spinach is wilted, and soft enough to chew easily.

Note: This dish is very adaptable. You may add other veggies including red pepper, celery, carrots, and zucchini, or ones you have on hand. Allow extra time for cooking and add extra seasoning as well.

6. At the table, season with salt, freshly ground black pepper, Bragg Liquid Aminos or low sodium soy sauce. This dish tastes delicious hot or at room temperature. 

This recipe is good to serve to 3-4 people. If you're one or two people, it provides food to use for another meal. When those in your family have hearty appetites, serve with steamed brown rice or soba noodles and salad.


Another recipe that's quick, tasty, healthy, and color-rich is carrot ginger soup for two from Judee Algazi A-Z Gluten Free Blog.

carrot soup
Picture Source Judee Algazi

An additional way to use ginger for healing and flavor is to brew it as a spicy tea. The recipe below is one I've used hundreds of times over the years, and now I share it with you!

Recipe for Spicy, Mighty Ginger Tea 

Drink Ginger Tea for its Spicy Invigorating Taste


2 in. chunk of fresh ginger root, peeled and sliced into little pieces
2 to 2 1/2 cups fresh water 
Optional ingredients:
Fresh squeezed lemon or lime juice to taste
1/2-1 teaspoon Stevia or other healthy sweetener of your choosing

What to do:

1. Boil water in a kettle or saucepan. Place ginger in a china or pottery teapot. Pour boiling water into teapot (over the ginger). Cover, and steep for 10-20 minutes. 

2. The longer you steep ginger the more healing oils will be infused (decocted) into the liquid. 

3. Pour ginger tea into cups or mugs and serve. You can also refrigerate it. Serve in chilled glasses with a touch of mint for a lively summer time treat.

Ginger tea is caffeine free and considered an herbal tea, even though it's a spice. This tea will calm a queasy stomach, and is great to serve during cold and flu season. It helps digestion, and is a treat any time of the year you drink it.


My research shows that fresh ginger tea contains volatile oils and pungent phenol compounds that have healing power.

For more on ginger's health benefits see this video from Michael Greger MD on-ginger-for-obesity-and-fatty-liver-disease/

This study shows that ginger is an effective, inexpensive way to curtail nausea and vomiting during pregnancy and Chemotherapy.

Be adventurous, and add fresh chopped, grated, or minced ginger to your favorite recipes to spice up your creations. It adds tangy flavor notes to foods and drinks, as well as improves our sense of well-being.

Please comment and re-share to spread the word about the many benefits of ginger (with a link back to this post). 

Please don't add links in your comment, as it won't be published that way.

Do you use ginger, both as a home remedy and food seasoning? I'd love to hear from you.

Visit my Website as well. I supply wellness tips and ideas to enhance the quality of daily living.


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Tuesday, October 9, 2018

5 Self-care Skills You Need to Know

Self-care Tips and Ideas at Colors 4 Health

Are you on mental overload, and have worries or fear? When you feel overwhelmed, it can prevent you from enjoying each day, diminishes creativity, and saps the energy out of what you do. 

Updated 4/19/2023

I know from past experience, some days it's hard for me to maintain optimism, when I don’t even want to roll out of bed.

That's why I suggest to restore a positive outlook in a world that may seem to be filled with problems and negative hype, challenge yourself.

The 5 self-care skills I describe—have proven to be emotional/mental health lifesavers, and are well worth the effort to implement.

Establishing a daily routine helps reduce anxiety, improves self-confidence, and helps us get back on track.

Take it from me, just as a workout routine helps our physical health, daily self-care helps calm chaotic thoughts, reminds us of daily goals, and creates compassionate feelings for ourselves and others. 

5  Self-care Skills You Need to Know

1. Start the morning in a meditative way, because it sets the tone for the day. Make it a priority to start off easily and fluidly.

For example, my biological clock wakes me without an alarm, so I’m not jolted out of bed. I take a few moments to stretch my body through yoga and get my blood moving. Then I spend quiet time in prayer, meditation, or journal writing. 

I may read a spiritual book, say affirmations, or explore a color-visualization as well. Each inspires and encourages me. 

Note: I choose to use no electronic equipment for prayer, meditation, asanas (yoga poses), and journal writing. I prefer to connect with my higher wisdom and check in with myself in a minimalist way. 

If you like an app for yoga, meditation, prayer or other meditative routine, go for it. For me electronic equipment early in the day (5 am) just stirs me up and makes me tempted to text, look at email, or get sidetracked and go on a social media frenzy.

After I eat a nourishing breakfast, wash and brush, and spend a few moments to straighten up my home (make the bed, and chop up a salad for lunch, etc.), I get to work.

When I keep self-care routines simple, I feel more grounded in my body, mind, and spirit. 

Then, I set an intention for my day to be mindful and loving. This allows me to be responsible for my own happiness, and releases my "ego's need" to strive for results. 

2. Understand a Positive Attitude is Key. Be kind, present, self-caring, and nonjudgmental with yourself and others as you go through your daily activities. 

Full consciousness tends to reduce negativity, fear, and confusion. In addition, a no-attachment view of how people, things, and places need to be, reduces anxiety, worry, uncertainty, and creates greater compassion.

Tips and Ideas for Self-care at Colors 4 Health

3. Eat more fruits and veggies. Reserve time to prepare and eat healthy food. It’s a great way to practice self-care throughout the day. 

Top nutrition minds advise us to eat a variety of at least 5 to 9 servings of color-rich vegetables, legumes, beans, nuts, seeds, and fruit a day. 

Brightly colored low-fat plant-based whole foods aren't just visually appealing. Fruits and veggies are nature's way of highlighting a broad range of nutrients that boost health. 

In its original state, each vegetable or fruit is low in saturated fat, pleasing to the palette, filling, and doesn't make us feel overstuffed or sluggish. Research indicates eating whole food plant-based foods elevates mood and productivity. 

4. Include fun activities or periods of non-doing into your routine. Try this. Wear pink to brighten your complexion, warm your heart, feel love, or when you sense a need to nurture yourself. 

Ask yourself… what things make me feel happy and part of the human race? Partake of those sports, clubs, religious or spiritual groups, social activities, or hobbies you  enjoy as often as you can. 

Nap time, real rest, and little breaks from work breathes space into your life. Pausing to kick back and relax, makes you feel more motivated and industrious, when you get back to tasks. 

Relaxation also elevates overall well-being. See How to Use Flowers and Plants to Increase Wellness for additional fun ideas.

5. Strengthen your self-care routine by connecting to your inner life. What you say, think, or feel about yourself, has an impact on how well you treat yourself. 

Journal writing raises self-awareness, and helps you understand your reasoning, vulnerabilities, and strengths. 

Journal Write for Self-care

Focusing on your talents and skills increases feelings of self-worth. Read Tips to Help You Keep a Success Journal and Soar at Business and Life!

The work you do on yourself has a ripple effect. It influences how smoothly you interact with others. Come into your power by owning your worthiness to be happy.


Use affirmations, mantras, or other positive outlets like combining shower power with affirmations. Putting these skills into practice is a simple way to shift energy from negative to positive. 

"When you develop healthy self-care habits, you put money in the upbeat bank. That pays off in feel-good vibes." Nancy Andres💗

Sometimes self-care is not enough. If you're experiencing life burnout, check out this article that lists symptoms, and seek professional help.

Get treatment if you're dealing with addictions, financial problems, or other serious behavioral/health issues. Elizabeth Hartney, PhD states, “Most addictions have a serious impact on finances. In fact, financial problems are cited as a possible symptom of addiction for substance dependence and compulsive gambling.”

Most of us haven’t totally thrown self-care out the window. My experience and most probably yours too, shows that we function best when we take good care of ourselves. 

I wish you abundance and joy each day, and encourage you to use self-care skills to make your health and happiness a lifestyle priority.

Please comment below and/or answer one of the questions that follows:

What self-care techniques work best for you and why? 

When you feel in a rut, how do you restore optimism? 

One way I do this is to walk in nature or meet a friend for lunch. 

What self-care practices are you willing to try? 

Any I haven’t mentioned that work for you?

I welcome comments, questions, and feedback in the comments section below. 

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Thanks for understanding.

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