Mind & Body by Samantha Nichole

Mind & Body by Samantha Nichole

Thursday, July 29, 2010

Tricks to Conquer Migraines

Because I have been blessed (sarcasm) with migraines, I have some background in treating them once they have started. If your migraine has already started, there is not much that can be done, but there are a few things that can make your experience less grueling. Here is a short, but effective, list of tricks to conquer migraines.

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Tip 1: Treat it like you have the flu, and put a damp cloth on your head. This feels soothing, as if the pressure is being lifted from your forehead.

Tip 2:
Turn off all the lights, and hang out in a dark room. Make sure there is little-to-no light in your space.

Tip 3:
Sit up straight against the wall. If you lay down, the blood will rush to your head.

Tip 4:
Relax all muscles in your body. Neck, shoulders, arm, hands, abdomen; thighs, calves, and feet.

Tip 5:
Aromatherapy. My mom made a great mixture for me – grape seed oil and basil. Put some on your wrist.

Tip 6: Breathe. If you aren’t breathing your body will become tense, and that intensifies the migraine.

Wednesday, July 28, 2010


I love quotes. Inspirational quotes, motivational quotes, and quotes that make you think. Here are some quotes I ♥

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“Look at everything as though you were seeing it either for the first or last time. Then your time on earth will be filled with glory.” - Betty Smith

“Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you." - Deuteronomy 31:6

“Change leads to disappointment if it is not sustained. Transformation is sustained change, and it is achieved through practice.” - B.K.S. Iyengar

“Each day is a new canvas to paint upon. Make sure your picture is full of life and happiness, and at the end of the day you don't look at it and wish you had painted something different.” – Anonymous

“When you see a man of worth, think of how you may emulate him. When you see one who is unworthy, examine yourself.” – Confucius

Turn from evil and do good; seek peace and pursue it.” - Psalm 34:14

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Thursday, July 22, 2010

Surveying Your Life

It’s a good habit to check in with yourself every once and a while; being in tune with your wants, needs, and ambitions will help you become a happy and fulfilled person. Here is a list I gathered from my favorite book, Hip Tranquil Chick by Kimberly Wilson – follow along and put your own rating in each of the categories.

Areas of My Life

• Home-life (9)
• Career (8)
• Self-care (7)
• Health (7)
• Relationships[& Socialization] (6)
• Creativity (5)
• Finances (3)
• Spirituality (3)

- Rate each category 0-10 based on your satisfaction. 0 means not satisfied at all, and 10 means you are completely satisfied.

- Next, take the bottom three categories and make a list of things you can do to improve these categories.

Creativity: Choose to write, draw, decorate, or choreograph daily

Get another job (in progress), and spend less than I make

Become more involved in my college’s campus ministry (in the works!)

*Once you are finished filling out your needs and goals, reflect on them.
-Are these goals realistic?
-How can I make my goals become a reality?

Try doing this at least once per month. Once you finish a goal, start a new one!

Best of luck,
Samantha Nichole

Tuesday, July 20, 2010

Brain Bootcamp

Keeping your brain working is by far one of the best ways to stay happy, healthy, and alert! Here are some ways to improve your brain’s fitness.

1. Play games! Here are a list of games:


Crossword puzzles




Scene it

*When playing games, only play for roughly 15 minutes at a time. Any more could become tiresome and addictive.

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2. Meditate. According to healthandyoga.com (physical benefits are nearly word-for-word), meditation has the following benefits:

Improves general health – meditating help blood flow, and thus increasing the amount of oxygen your cells receive.

Improves concentration – meditation conditions a person to focus on something. Thus, strengthening the mind.

Physical Benefits

Lowers oxygen consumption.

Decreases respiratory rate.

Increases blood flow and slows the heart rate.

Increases exercise tolerance in heart patients.

Leads to a deeper level of relaxation.

Good for people with high blood pressure (brings the B.P. to normal).

Reduces anxiety attacks by lowering the levels of blood lactate.

Decreases muscle tension (any pain due to tension) and headaches.

Builds self-confidence.

It increases serotonin production which influences mood and behavior.

Low levels of serotonin are associated with depression, obesity, insomnia and headaches.

Helps in chronic diseases like allergies, arthritis etc.

Reduces Pre-menstrual Syndrome.

Helps in post-operative healing.

Enhances the immune system.

Research has revealed that meditation increases activity of 'natural-killer cells', which kill bacteria and cancer cells.

Also reduces activity of viruses and emotional distress.

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3. Learn something new every day! According to lifehack.org (modified slightly), some benefits of learning new things are:

Broader perspective in general

Increased skills in adaptation

Inspires creativity

Deepens character, thus one becomes inspiring to others

Increases confidence

Makes life worth living

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Personal Story! As a dancer I have discovered that learning a large amount of routines in a short period of time has increased my ability to take on tasks, learn things quickly; understand my body, and handle stressful situations, including deadlines.

Thursday, July 15, 2010

Update on Weekend of Technological Silence

This past weekend I engaged in an experiment called technological silence. My weekend of silence was awesome, to say the least. I had a great time with my family in Sister Bay, WI; I had the chance to appreciate the outdoors, my family, and silence.

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My immediate family and I only stayed for two nights, and my extended family stayed through this week, so on the first morning my father, uncle, brothers, mother, and I decided to go to the beach. I decided to take in the fresh air by running to the beach - it was roughly a 4 mile jog. Once we arrived we jumped in the water right away. The sun was so hot, and the cool Lake Michigan water was amazingly refreshing! In the late afternoon my mother drove our family back to the rental home. I took a shower, and had time to sit and talk with her about decisions, thoughts, and much more; I also took that time (before dinner) to journal and catch up on my own thoughts in privacy.

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This past weekend was a great opportunity for me to reconnect with my immediate family, extended family, and my own thoughts. Without the distraction of my cell phone, e-mail, or text messages, I was able to relax and forget about my other life in the city. Luckily, I will have the opportunity to do this again at my favorite state park campground, Mauthe Lake, just minutes from my hometown of Campbellsport.

Food for thought: “One’s philosophy is not best expressed in words; it is expressed in the choices one makes.” –Eleanor Roosevelt

Thursday, July 8, 2010

Financial Wellness: Stretching Pennies

As a college student, there are some weeks (or months) that aren’t as pleasant as others, specifically when it comes to finances. These past two months have been rough. I took a summer course - it was the best, yet worst, decision I have ever made. The course itself, digital publishing, was very helpful, fun, and it allowed me to be creative. However, I wouldn’t call it affordable.

Although this summer has been financially difficult, I do not let it get in the way of my summer fun! In fact, this has been the best summer since I graduated high school, and I have spent the least amount of money on leisure activities, shopping, and going out to eat. Here are some ridiculous tactics I used, and continue to use, to stretch pennies.

1.If you have a magazine subscription, don’t buy perfume or cologne. It’s included in your magazine subscription. Virtually any fashion or lifestyle magazine (Cosmopolitan, Glamour, Elle, etc.) has free samples of perfume, and they can be used for more than smelling. Cut the strip of sample out of the magazine, and rub it along your wrists. Bingo! Dior for 99 cents per issue.

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2.Order appetizers as your meal and water as your drink (sad, but it works).

3.Cut coupons ONLY for products you already buy (unless the deal is amazing). Consumers are often lured into buying products only because there is a coupon for it.

4.Reduce the amount of clothing you buy. Clothing is a disposable purchase, mainly because fashion changes so often.

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5.Accessorize to make new outfits!

6.Check out the clearance rack first.

7.Go to the beach. It’s free (usually), and it’s a perk if you can score a volleyball net.

8.Eat dinner at home. Restaurant dining can be very pricy, and fast food is unhealthy, so cook something delicious at home before going out.

9.Order Applebee’s $1.99 Long Island Ice Tee. One drink at a night club can cost close to $10.

10.Sell used items on Ebay or Craigslist.

11.Take your bike places instead of driving your car. Gas costs money.

12.Buy store brand food. Most name brand products taste similar, such as milk and bread.

13.Unplug technology and turn off all lights when leaving the house or going to sleep in order to save on your energy bill.

14.Use cash as much as possible in order to feel the full weight of your purchases.

15.The most effective way to save money is by reducing purchases!

Wednesday, July 7, 2010

Weekend of Technological Silence

This weekend (starting Friday, July 9th through Sunday, July 11th) I am going to be taking a weekend of silence. A weekend of silence is three wonderful days of no cell phone, computer, e-mail, or anything else that has to do with communication technology (especially Facebook, Twitter, and texting).

Silence has been used by many people to get back into the real world, focus on life, and simply relax. This weekend I am also going to be camping in Door County, WI. I believe this experience will help connect me to nature, give space to think, and also help me bond with family!

On this retreat I am going to be keeping a journal (separate from my personal journal). The journal may be slightly poetic - possibly cheesy - but I hope it encourages other people to try weekend of silence. I am going to be publishing my writings and feedback about the experience on my blog site, www.samanthanicholeblog.blogspot.com.

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