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Sitting still for 20 minutes has never been easy for me—but podcasts and audiobooks make it a lot more enjoyable. And now, adding Legs Up the Wall  to my routine has become a favorite way to relax and rejuvenate. This simple inversion pose—also known as Viparita Karani —is easy to do at home and provides multiple benefits. Lying on your back with your legs resting vertically against a wall may feel like “exercise” for the body in a totally different way: restorative and healing. Benefits of Legs Up the Wall Pose Relieves stress and anxiety Reduces menstrual symptoms Alleviates back pain Helps with leg swelling or varicose veins Eases headaches Improves sleep quality Boosts circulation Supports lymphatic drainage Relaxes tired leg muscles Activates the relaxation response How to Practice Sit on the floor next to a wall. Roll onto your back and stretch your legs vertically against the wall. Feet can be hip-distance apart or however feels comfortable. Scoot your tailbone slightly toward the wall—it doesn’t need to touch. Rest your arms at your sides, palms facing up. Let your body melt into the floor, relaxing your shoulders, back, and legs. Stay in the pose for 10–20 minutes, breathing deeply. To exit, bend your knees and roll to your side, pausing for a few breaths before returning to a seated position. I’ve made this a daily 15–20 minute practice. After recovering from a broken ankle  and spending a lot of time sitting this winter, this pose has helped me improve circulation, reduce swelling, and relieve leg tension. It’s my little daily reset, and it feels incredible.

De’-col-le-tage. If you want to hear the proper pronunciation, give it a quick listen [here]. Once you know it, it just sticks—and it’s much nicer than saying “turkey neck” or “crepey chest.” I didn’t really think about my decolletage until I splurged on Cindy Crawford’s Meaningful Beauty kit—a whole lineup of face and neck creams. I used it for a while until it leaked onto my dresser, ruining the finish. Not the product’s fault—cheap furniture, I guess—but that experience taught me one thing: your neck and chest deserve attention. Why Care About Your Decolletage? Signs of aging appear here first.  The neck and chest can develop wrinkles and sagging as we age. Sun protection is key.  Sunscreen helps prevent crepey skin and maintains smoothness. Sleeping positions matter.  Sleeping on your back may help reduce the pull of gravity, keeping the skin more taut. Though, full disclosure, gravity does affect your breasts as well! Moisturize daily.  Use whatever lotion or cream you have—just make sure this area is cared for consistently. Exfoliation helps.  Removing dead skin cells and oil buildup supports smoother, healthier skin. Be mindful of conditioner rinsing, too—it can settle in your cleavage. I’m not a professional skincare expert, but I’ve noticed the effects of aging in my own decolletage. Paying attention, moisturizing, and protecting this area feels like a small but meaningful self-care ritual. What About Men? Absolutely! Men can also benefit from extra care for the neck and chest. Sunscreen, hydration, and exfoliation aren’t gender-specific—they’re just good habits for healthy, youthful-looking skin. Decolletage care may seem minor, but it’s part of a complete approach to skincare. Whether for confidence, comfort, or longevity, this area deserves your attention.

We’ve all heard the jokes—men worrying about baldness, women stressing over the size of their butt in a new pair of jeans. But when it comes to advice about self-confidence, awareness, and body image, most articles are directed at women. So, what about men? Would the same guidance benefit them in the same way? Do men need their own pep talks, different from the advice often aimed at women? Facing Fears and Body Image Challenges One common suggestion for improving self-image is to face and talk about your fears. Body-image difficulties affect people in different ways. Some concerns are fixed—like certain physical traits—while others can be improved or altered. Books on self-help, anxiety, and body image can be a good start, and therapists can provide personalized guidance for navigating these anxieties. The real question is: do men and women experience body image issues differently, or do men simply hide theirs better? Self-Image Factors According to Self Image in Recovery , self-image is influenced by how we assess the following aspects of ourselves: Physical appearance Shape of your body Accomplishments in academics Achievement in athletics Social skills Value system Skills, abilities, and competencies Relationships with family, peers, and others Behavior in social and professional situations Background and environment Roles played in life at school, home, work, and community Jobs and job titles held Goals, ambitions, and aspirations Notice something? These factors aren’t gender-specific. So why are women often more affected by self-image concerns than men? Or are they really? It’s possible that women are more likely to buy magazines, read articles, and analyze their appearance—while men may simply avoid these cues. Society bombards women with a constant stream of messages about beauty, appearance, and self-worth, creating more opportunities to internalize negative self-perceptions. Reflection While there aren’t always easy answers, asking questions and thinking critically about self-image is a first step toward understanding it better. Simply taking the time to examine how we see ourselves—regardless of gender—can be empowering. Today, I feel better about myself just because I allowed myself to ask the questions and explore my thoughts. Self-image is a journey, and awareness is the first step toward confidence.

Creating a healthier lifestyle is not about quick fixes or temporary changes—it’s about building habits and practices that last a lifetime. A personalized plan for health, fitness, and wellness should be tailored to your unique needs, goals, and capabilities. Here are 10 essential steps to help you make meaningful changes, track progress, and embrace a healthier life: 1. Know Your Numbers Start by understanding your baseline: weight goals, fitness levels, workout frequency, and daily calorie needs. These numbers aren’t just statistics—they give you insight into where you are now and where you want to go. 2. Understand Everything You Eat Every bite of food has an impact on your body. Mindless eating leads to lost awareness of how food fuels your mind and body. Respect your food, and it will fuel you effectively. 3. Track Progress and Habits Tracking your meals, exercise, and behaviors doesn’t need to be complicated. Keeping notes allows you to see patterns, adjust strategies, and celebrate progress—even when life gets busy. 4. Listen to Your Body Your body sends signals about hunger, fullness, fatigue, and stress. Learn to distinguish genuine cues from external noise, like cravings, social pressure, or media influence. Don’t wait for a doctor’s warning—tune in early. 5. Give Yourself a Grace Period Change takes time. It generally takes 21 days to form a habit. Be patient as your mind and body adapt to new eating patterns, workouts, and thought processes. 6. Set Realistic Goals Establish short-term and long-term goals that reflect your individual needs and circumstances. Focus on what you can control, and don’t waste energy trying to change things beyond your power. 7. Fuel Your Body Properly Your body needs enough food to function effectively. Extreme restrictions can be harmful. Prioritize nutrient-rich foods that provide energy for daily activities, workouts, and recovery. 8. Increase Workout Intensity Gradually Push your limits safely with high-intensity workouts, resistance training, and cardio. Gradually increasing intensity improves your metabolism, builds strength, and enhances overall fitness. 9. Be Creative and Open-Minded Try new workouts, explore different cuisines, and experiment with fresh health practices. Enjoy the journey—it’s a lifetime opportunity to discover what works best for your body and mind. 10. Cultivate a Positive Mindset Your attitude affects every aspect of your wellness. Embrace confidence, take responsibility for your health, and strive for excellence in your lifestyle choices. Achieving a healthier lifestyle is a personal journey —one that requires patience, creativity, and self-awareness. Use these steps as a foundation to build lasting habits and enjoy the benefits of a vibrant, energized, and confident life.

Fabrics have been an integral part of human life for centuries, used in clothing, interior design, and countless other applications. Knowing the different types of fabrics can help you make informed choices for fashion, décor, and upholstery. Here’s a detailed guide to some of the most common—and a few not-so-common—fabrics: Basketweave A plain-weave pattern of similar threads in both directions. Fine threads create a smooth taffeta effect, while thicker threads produce a textured, classic basket weave. Brocade A heavy fabric with raised designs, typically produced using the Jacquard method. Often richly ornamented, the contrasting patterns add depth and elegance. Canvas Coarse cotton fabric in a plain weave, commonly used for awnings, casual furniture, and slipcovers. Variations include duck cloth and sailcloth. Chiffon A gossamer-light, sheer fabric originally made of silk, now also produced with wool or synthetics. Chintz Finely woven cotton with a glossy surface, often printed with patterns. Historically luxurious, chintz is used in upholstery, draperies, and slipcovers. Corduroy Cotton fabric with a pile weave, producing distinct ridges. Durable and textured, it’s used for clothing and upholstery. Cut Velvet A firm fabric with a raised pattern woven in, similar to brocade but lighter and often reversible. Denim Coarse cotton cloth usually in a twill weave. While most associated with jeans, denim can be used as a casual upholstery fabric. Felt Made by matting wool fibers together with heat and pressure. Soft and smooth, often used in hats or inexpensive upholstery. Gabardine A tightly woven, hard-finished wool twill. Firm, durable, and excellent for formal upholstery. Gauze A plain-weave fabric with widely spaced yarns, often used for lightweight curtains. Gingham Lightweight cotton woven in small checks or stripes. Common in clothing, draperies, and bedspreads. Jacquard A machine-weaving method that allows intricate patterns and designs to be woven directly into the fabric. Mercerizing A chemical treatment for cotton fibers that adds luster and stiffness. Muslin Plain-weave cotton fabric, varying in weight from fine organdy to heavier percale. Often used for sheets or as base material for patterns. Sateen Cotton fabric with a satin weave, producing a glossy front and dull back surface. Satin Shiny, smooth-faced fabric produced with a satin weave. Traditionally silk, now often synthetic. Taffeta Evenly woven fabric producing a slight sheen. Common in formal wear and draperies. Terrycloth Cotton fabric with uncut loops, highly absorbent. Used in towels, bathrobes, and occasionally in bathroom upholstery. Ticking Striped cotton fabric traditionally used in pillows and mattresses. Tweed Rugged woolen fabric with a coarse weave, often multicolored. Durable and attractive for upholstery and outerwear. Twill A weave producing a diagonal pattern. Variants include denim and serge. Herringbone is a reversed twill pattern. Velvet Pile weave fabric with a soft, smooth surface. Cut velvet features carved designs on the pile for decorative effect. Voile Thin, delicate fabric with a plain weave, used for translucent curtains or lightweight clothing. Can be silk, cotton, wool, or synthetic. Familiarity with these fabrics can transform your choices in clothing and home décor , allowing you to match texture, durability, and style to your needs.

Eating isn’t just about filling your stomach — it’s about nourishing your mind, body, and spirit. A healthy relationship with food can transform not only your body but your self-esteem, energy, and overall wellness. Here are ten ways to eat better, feel better, and finally take charge of your meals. 1️⃣ Feed Your Brain First Carbohydrates aren’t the enemy—they’re fuel for your brain. A well-fed brain helps you make smarter choices for muscles, bones, and all your body systems. Energy starts in your head! 2️⃣ Take Responsibility for Your Body Everything you eat has consequences. Own it. Choose foods that empower your health and well-being rather than using meals to fill a void. 3️⃣ Quality Over Quantity We live in a world overflowing with options, but not every bite is equal. Step back and appreciate the food you eat for what it gives your body — energy, nutrients, and life. 4️⃣ Prioritize Protein Wisely Protein is essential for building muscles, bones, blood, and organs. Mix plant-based proteins with moderate animal proteins to reduce excess fats while still nourishing your body. 5️⃣ Love Your Reflection Never leave the mirror with a negative thought. Emotional eating often stems from self-image struggles. Find something positive in what you see, and let it guide your choices. 6️⃣ Identify Your “Food Poison” Track and limit foods that hinder your health goals. Too much sugar, sodium, saturated fats, or processed items can sabotage your efforts. Find your personal “poison” and control it. 7️⃣ Fill 65% of Your Plate with Plants Mix cooked and raw vegetables into meals. Adding small amounts of healthy fats and proteins enhances nutrient absorption, fiber intake, and overall balance. 8️⃣ Respect Your Food Every bite deserves attention. Ask yourself: Where did it come from? How does it fuel my body? Does it bring lasting energy or just temporary pleasure? Make choices that empower you to move, laugh, and live fully. 9️⃣ Block the Noise, Trust Yourself Advice is everywhere — social media, friends, family. Use it as guidance, but personalize your choices. You know what your body needs; own those decisions with confidence. 🔟 Consistency Builds Strength Just like building muscle, cultivating self-esteem, wellness, and health takes time. Stay consistent, reflect on your habits, and celebrate daily wins. Every mindful meal is a step toward a stronger, healthier you. 🍟 Final Fry Thought Your relationship with food is about more than dieting — it’s about respect, awareness, and nourishing every part of you. Eat thoughtfully, feel empowered, and embrace the journey of health and self-confidence.

This is an easy dish that can be modified to taste. It was a go to meal and made often. Great for leftovers for a quick lunch. This easy meal has been passed on to me from my mom and now to my girls. It is still one of our meals that we add to our menu very often. Not sure how Spanish this meal is but that is what we called. Turned into one of our favorites, and there is bacon! Could eat for days Use the simple ingredients or add some spice. This easy meal can be different every time. Spanish Rice Ingredients 1 medium yellow onion 1 green pepper (or any color you wish) 1/2 or 1 pound of cooked bacon Sliced Mushrooms to taste 1 or 2 cans of diced tomatoes (Deanna used Fire Roasted) 2 or 2 1/2 cups of White minute rice Directions You can make a small batch or a larger batch by adjusting amounts Cook bacon to desired consistency. My mom loved crunchy bacon but mine is not so crumbly. Drain grease unless you cooked bacon in oven. Dice onion, pepper, mushrooms Cook onions and green peppers until good and sweaty, add mushrooms Add tomatoes and bacon (diced). You can opt into using spicy tomatoes If it seems dry you can add 1/2 cups of water (I sometimes add V8 or tomato juice) Add rice when liquid is boiling. Cover and remove from heat. Let sit for 10 minutes and serve. Great for left overs. Options: You can omit onion or peppers or mushrooms Use Turkey bacon or a vegan bacon Add Chili powder, paprika, chipotle powder Cookware Made by Deanna with love to Grandma

As I gaze into the mirror, I can’t help but wonder—how did time fly by so fast? The woman staring back at me has a few more lines, softer skin, and a body that tells the story of years lived fully. But inside, I still feel like her —that curious, adventurous, sometimes reckless version of me who believed the world was wide open. It’s funny how the outside changes, but the inside ? She’s still ready for a little trouble. It’s a common midlife realization—our bodies age, but our spirit doesn’t get the memo. Most days, I don’t feel any older than I did twenty years ago… until the universe drops a reminder. Like when a young woman at the bar tells me she admires my confidence for sitting alone— translation:  she thinks I’m the “mature” woman who has her life together. Or when the doctor brings up “vaccines for people over fifty,” and I think, hold on—are you talking about me? And the hair salon? Oh, that’s the cherry on top. I show my stylist a few cut inspirations, and she smiles politely before saying, “These are nice—very age-appropriate. ”Which apparently means “old lady chic.” No thank you. I’m not ready to surrender my sass just yet. But here’s the thing: aging isn’t something to fight—it’s something to own. Every wrinkle, every gray hair, every laugh line—they’re proof of life lived. Of lessons learned. Of nights we laughed until our stomachs hurt. Of love, loss, resilience, and rediscovery. We’ve earned every bit of this version of ourselves. So yes, maybe my doctor now has me on the “over fifty” checklist, and maybe young people see me as the confident woman at the bar instead of the wild one on the dance floor. But that’s okay. I’ve become someone my younger self would look up to. And that, my friends, is beautiful. 🎧 Podcast Episode: “How Old Am I?”

Instead of hit and miss when it comes to getting the perfect grilled meal, here are a few tips and tricks to keep in mind. Getting the perfect grilled meal is a wonderful way to spend the summer meals outside but grilling can also great all year long. What foods can be grilled? Most foods that can be cooked inside are fine to grill outside as well. Grilling is perfect for steak, chicken, fish, vegetables and even some fruits . Although there are a variety of methods and techniques for grilling, here are the basics Always keep your grill clean Before you begin cooking, heat your grill to the appropriate temperature. Coal cooking will take about 45 minutes of pre-heating. Thick ash on the coals indicates low heat; a light grey ash indicates medium heat, and glowing red means high heat. Put three coals on one side and one layer on the other to give you hotter and cooler zones for cooking. Check your heat zones with your hand -- place it palm-down at cooking height over the grill area you want to check and see how long you can keep it there. Five seconds is low heat, four seconds is medium heat, three seconds is medium-high heat, and two seconds is high heat. Direct cooking, place the food right over the flame or coals. Use indirect grilling for more delicate foods. Keep a hot zone for searing and marking Keep a medium/cooler zone for cooking the food through. Use marinades for direct grilling to lock in flavor and moisture. Marinades without sugar can be added throughout cooking. If your marinade contains sugar, add it at the end of cooking, so it doesn't burn. Check doneness with a meat thermometer or with pressure. Then, press the steak with your index finger or the flat of your fork -- a rare steak is soft, a medium steak is firm but yielding, and a well steak is firm. And above all else, remember to let steaks rest 5-10 minutes before serving.

Carry-On & Personal Item Basics Airlines have size and weight restrictions — always double-check with your airline before packing. Typical limits: Item Max Dimensions Max Weight Standard Carry-On 23 cm x 40 cm x 55 cm (9 in x 15.5 in x 21.5 in) 10 kg (22 lb) Personal Article 16 cm x 33 cm x 43 cm 10 kg (22 lb) Examples: Roller bag, backpack, briefcase Laptop or tablet bag Camera bag Garment bag (size restrictions apply) Musical instrument Cat or small dog in carrier Duty-free shopping Purse Australia Travel Carry-On Packing Essentials From our experience traveling to Australia and beyond, here’s what makes a long flight more comfortable and stress-free: Toothbrush & Hairbrush  – freshen up mid-flight Wipes  – easy cleanup for hands, trays, or seat areas Ear plugs or noise-canceling headphones  – essential for sensitive ears or light sleepers Decongestants  – for cabin pressure and sinus relief Deodorant  – because a long flight can get…stinky Passport, Wallet & ID  – don’t leave home without them Cell phone & charger  – entertainment and communication Laptop, iPad, or tablet  – for work or movies Books & magazines  – plane reading is a must Pen  – for customs forms and notes Change of clothes  – especially underwear; makes you feel refreshed on arrival Glasses/contacts  – plus extra cleaning supplies Medications  – essential prescriptions and a small first-aid kit Neck pillow  – seriously, this is a game-changer Cash  – for emergencies or airport snacks Kleenex  – for sneezes or spills Ziplock bags  – all liquids must be bagged for security Panty liners  – easier than changing underwear on long flights Tips for Comfort & Efficiency Roll your clothes  – saves space and reduces wrinkles Layer clothing  – planes can be chilly; think cozy layers Keep essentials accessible  – passport, phone, meds, and snacks should be easy to grab Hydrate  – carry an empty water bottle to fill after security Plan your seating  – aisle for movement, window for leaning Final Fry Thought 🍟 Packing for long flights doesn’t have to be stressful. With the right carry-on items, a bit of organization, and a neck pillow, you’ll arrive at your destination refreshed, prepared, and ready to explore. JefDiee Inflatable Foot Rest Pillow, Kids Airplane Bed, Adjustable 3 Layers Height Leg Rest Pillow, Airplane Travel Essentials Great for Office, Home, Trains, Cars

What We Don’t Owe Anyone Being shamed, guilt-tripped, or emotionally manipulated does not create debt . Holding someone emotionally hostage to force them to act—or act the way you think they should—is not a thing . You and I owe nothing  when it comes to emotional currency. Not our time, not our energy, and certainly not our peace. This episode reflects on life lessons that sneaked into a current situation, reminding me (and you) that: “You do you, and I will do me.” …isn’t just a saying. It’s freedom in practice . What Is Shame, Anyway? Shame is the internal signal that we’ve somehow failed someone else’s expectations. But here’s the truth: You don’t need more emotional baggage. You don’t need someone else’s idea of right or wrong to dictate your choices. You don’t owe anyone solutions to their problems — especially if their “problem” is invented. Emotional Freedom: How to Take Back Your Power Recognize when guilt is being weaponized.  If someone makes you feel like you’re indebted to their emotions, pause. Name your boundaries.  Emotional currency isn’t real. Protect your energy. Detach from expectations.  Just because someone thinks  your actions will solve their issues doesn’t make it true. Reclaim your life.  Do what aligns with your values and well-being, not someone else’s guilt script. Final Fry Thought 🍟 We don’t owe anyone a damn thing — not their approval, not their happiness, not their emotional load. Reclaiming your emotional freedom is empowering, liberating, and necessary . Life is messy, lessons sneak in when you least expect them, and boundaries are your superpower. 🎧 Listen Now: Tune into the latest Sex’n’Fries  podcast episode: “Don’t Owe You a Damn Thing”  — a raw, reflective, and unapologetic dive into emotional freedom, shame, and living life on your terms.

Thirty. Flirty. And Thriving.... I wish. We all know the mantra from 13 going on 30. But what they don't mention is that as your 30th birthday approaches you are actually thinking: "Thirty, Hurty & Crying". Its about this time that it hits you that this is life, you are NEVER going to figure it out, no-one ever has. While no-one seems to have figured out the secret to life, we have found many ways to work on self-care and self-growth so that we may actually enjoy this planet for our existence. The goals of this blog page is to share and be honest about the changes that we go through as we reach the "Dreaded Thirty" and what that means as a Millennial. There is a different schedule we are living on and there is a sort of grief we feel for not having that "set schedule" to our lives as society once expected from us.