A cool beverage on a hot summer day is EVERYTHING! After a long day in sessions, I decided to make lavender lemonade to unwind and relax. It is said that lavender lemonade can help reduce anxiety symptoms and headache. People living with anxiety disorders tend to have trouble sleeping. Lavender also helps the body to relax and can improve the quality of your sleep. In my recipe, I used raw honey instead of sugar to add a heathier and sweeter option. I also added blueberries because they have a ton of health benefits, and they are just so good!
I found the process of preparing the lemonade very relaxing. When I poured the boiling hot water over the dried lavender, it immediately released the most soothing and fresh scent. The combination of the lavender, fresh squeezed lemon and raw honey produced a flavorful taste. When I added the ice and blueberries it was the perfect cool down beverage. I felt proud that I was able to make something so delicious and refreshing. I found that it made me sleepy and I was able to get off to bed shortly after. I can’t wait to make lavender lemonade again!
Erin’s Lavender Lemonade
Prep Time: 10min
Total Time: 50min
Servings: 6-8 (depending on the size of the glass)
Note: This recipe is simple. Feel free to add more or less of the ingredients to your desired taste. I went heavy on the honey because I enjoy sweet lemonade.
Ingredients
- ¼ cup, dried lavender
- 1 cup, raw honey
- 7 whole lemons
- 2 cups of boiling water
- 5 cups of cold water
- 1 cup of blueberries
- 1 cup of Ice
- Food coloring (Red and Blue) to create the purple lavender color *optional
Recipe
- Boil two cups of hot water
- Combine the dried lavender and raw honey. Stir well.
- Pour the boiled hot water over the lavender/honey mixture. Stir and cover. Set aside for 25-30min allowing the ingredients to infuse.
- Thinly slice 1 lemon and set aside
- Cut 6 lemons in half. Squeeze the juice of each lemon half into a bowl. Then set the lemon juice aside.
- Uncover the lavender/honey mixture. Pour the mixture into a strainer while holding over a new bowl. Discard dried lavender.
- Pour 6 cups of cold water into a pitcher
- Add (1) drop of blue food coloring and (1) drop of red food coloring to the water. *Note: 1 drop is more than enough. If you use too much food coloring the water will not be the light purple lavender color.
- Add lemon juice to the pitcher.
- Add the lavender/honey mixture to the pitcher. Stir all ingredients well
- Top with sliced lemon and blueberries
- Add ice and serve
Enjoy – Cheers!
Today’s modern family is very busy. Between work, school, extra-curricular activities, and events – where does family time come in? Let’s not forget to add the hours each family member spends on electronic devices. With all these distractions, it’s easy to forget to designate time for family. But it is the most valuable.
There are many benefits of family quality time. Spending time together fosters emotional wellness and a sense of unity for all members of the family. In addition, I believe it helps children feel loved and less likely to engage in negative activities outside of the home as a way of seeking belonging. Family bonding moments are where memories are created, and life feels simple.
50 Weekend Family Fun Ideas
- Trip to the zoo
- Game night
- Scavenger hunt
- Cooking together – Try a new recipe
- Spend a day at an amusement park
- Family bike ride
- Visit the library
- Movie night with snacks
- Take a walk around your neighborhood
- Picnic in the park
- Visit an animal shelter
- Sidewalk chalk drawings
- Trip to an art gallery
- Paint together
- Have a fashion show in your living room
- Read together
- Make popsicles
- Make paper dolls
- Family Cookout
- Make Playdoh
- Beach day
- Make ice cream in a bag
- Visit a museum
- Make personal pizzas
- Mini Golf
- Bowling
- Have breakfast for dinner
- Start a water balloon fight
- Go fishing
- Visit a farm
- Catch bugs (don’t forget to release them!)
- Family bond fire
- Bake cupcakes
- Have a family talent show
- Feeding ducks
- Family road trip
- Visit an aquarium
- Drive-In movie
- Swimming
- Create a family scrapbook
- Make milkshakes
- Create a family time capsule
- Stargaze
- Famers Market
- Make an apple pie
- Family comedy night – tell jokes together
- Play a board game
- Play a card game
- Wash the car
- Family garage sale – use the money to fund a special family activity!
People often ask me “how can I do self-care?” I find the concept of self-care is talked about a lot but, do people really understand how to apply it? Oxford Dictionary defines Self-Care as: the practice of improving one’s own health. The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress. So, what makes something self-care? I believe self-care requires you to be intentional about your purpose, mindful towards whatever you are engaging in, and open to new experiences along the way.
To fully immerse yourself in what you are doing, it must be something that you are truly interested in. Think about those things (hobbies, locations, interests) that immediately light up a space inside of your heart. Take a moment to figure out what that is for you. Now, ask yourself if you are willing to set aside the time to be totally invested in it. Only then, will you discover the true essence of self-care.
I’ve learned that my self-care style is recharging in beautiful spaces in nature. Places where I can find comfort in the simplicity of life. Nothing else matters in these moments. This is my self-care. Recently I was in desperate need of a break, so I traveled to Hammondsport, a village in the Finger Lakes of New York. I wasn’t sure what to expect. I just knew that I needed peace. My hotel was beautiful. I sat at the outdoor fire pit and relaxed with a book. I leaned back in the chair and propped up my legs. The warm sensation of heat on my feet always makes me feel relaxed. It just felt good to be in a space where I could fully take care of myself.
The next day, I had a watercolor painting workshop scheduled at Point of the Bluff Vineyards. As I drove through the small town up the winding hills to the vineyard, I couldn’t stop looking at the beautiful land. I raised my hands outside the sunroof and thanked God for my life. This is life! I thought, and I’m living it.
When I arrived at the vineyard, I was overwhelmed with joy just looking at the open green space. It felt as though the sun was shining perfectly for me. I was greeted by Bridget Bossart van Otterloo, the amazing artist teaching the class. I took my seat in front of my canvas, paint palette and glass of wine. The artist instructed us was to paint the scenery. She demonstrated how to paint the sky and clouds. “Make sure your canvas is fully wet. Start with the darker colors on top and then use lighter colors as you work your way down.” I’m nervously looking at my blank canvas second guessing this new venture! Then I said to myself, just relax and lean in, you’re here for the experience. And so, I did. Once I dipped my brush into the paint and saw that deep blue color touch the canvas, I took what felt like a long overdue exhale. I looked up at the sky, then back down at my canvas and continued to paint. I knew in that moment; I was in the right place. Nothing else mattered, just me being present in this space enjoying something new.
Not only did I find peace during this weekend getaway – I made new friends, enjoyed delicious farm to table meals and indulged in the best wine around. Ah, self-care!
What’s something you can do for self-care?
Have you ever been so worked up that you began to panic? Maybe your heart started beating faster, your chest felt tighter or you were experiencing shortness of breath. This is likely an indication that you have reached your capacity – It’s time to stop whatever you are doing and take care of yourself.
Your body is telling you to slow down. Instead of pushing through this feeling and continuing to move forward with what you are doing, honor yourself instead. Treat yourself with compassion by providing yourself with the break you need.
Breathing exercises are a great way to immediately reduce symptoms of panic and anxiety. Start by finding a quiet area that you feel safe in. Then, ground yourself on something, this could be sitting in a chair or standing barefoot on the ground. Slowly start to take in deep breaths. Sometimes it also helps to close your eyes while breathing. Maybe you’re in an area where you aren’t able to be entirely alone. Closing your eyes could provide you a moment of separation from the things going on in your environment. If you are outdoors or near a window, it could be relaxing to keep your eyes open while you view the scenery. Rolling back your shoulders while you continue your breathing can help to reduce the tension that you are holding in your body. You’ll be okay. Just take your time and be present. Nothing else matters right now but you in this space ~
Erin’s 5 Minute Calming Technique
Pause wherever you are right now
Take a deep breath in slowly through your nose while counting to four
Feel the air rise up your chest like a balloon
Exhale slowly through your mouth – Again, counting to four as you release the air
Repeat four times
Finally, say to yourself: “ I can always find this space of peace inside of me”
Happy 5 Years to my practice! Wow! This past year has been a challenge for many businesses. Things you never expected happened. I’ve always taken pride in my practice, but this year takes on a whole new meaning. Even with all the challenges this year brought, I kept going. I kept evolving. And for that I’m proud.
Being a therapist during the pandemic felt like what I would imagine a soldier may feel. Everyone has been impacted by the pandemic including your health care providers. We have a duty to continue to serve the people as best as we can. This is what we trained for. This is the work we believe in. And through it all seeing your faces and being able to help is what brings us joy!
But I wasn’t alone –
God has been with me this entire time. Carrying me. Carrying you. I pray everyday before sessions. I pray for you. I pray for me.
So many stories this year that will forever be etched in my heart. Teens missing milestones- graduation and prom, lives lost to COVID, relationships put to the test in the quarantine. Fear of uncertainty- depression and anxiety. I take comfort that we aren’t alone in these feelings. There is something about the collective nature of this struggle that gives me peace.
Now is the time to support Mental Health. In the coming years we are going to continue to see an increased need for mental health services. Support programs and organizations providing this life saving work in your community. There is no room for stigma. Especially now. Encourage the people you love to get the help they deserve.
So what do we make of all this? So much to process. Well, I believe that out of darkness comes light. Sometimes the most challenging times in our lives is what grows us. It gets us to the place we needed to be. Remembering you made it through- you’re still making it through. We all are- together.
I find hope in this vaccine. I find peace in the new leadership of our country. I find strength in the Lord.
With tears in my eyes, I cannot articulate how proud I am of my practice this year! Not because things were perfect – because I made it. Because I’m still here
