Health and Wellness – Page 4 – Personal Growth Cafe

One of the biggest sources of anxiety and fear is work stress and it usually falls into four categories:

Work overload
Difficult co-workers
Demanding bosses
Fear and uncertainty about these tough economic times

Don’t despair, there really are things you can do to relieve work stress.

Most of them are easy enough you can start today and begin seeing results immediately.

Overloaded And Overwhelmed

If you’re feeling overwhelmed by your workload, the first step should be to examine your schedule.

Maybe you can change your routine or rearrange your schedule so you have more time in the day to get the job done.

Perhaps there are some tasks you can eliminate or spend less time on.

You can also try to delegate the work to others in your office or even outsource some work to freelancers online.

If you’re still feeling swamped, you’ll want to speak to your boss.

Communication is the key to working things out and finding a way to lighten your load.

Co-Workers Who Don’t See Eye to Eye

There are always going to be difficult co-workers at every job. It’s something you’ll face no matter where you work.

Even if there’s someone who is just a pain to deal with for one reason or another, you don’t have to let it stress you out.

If you have a co-worker that’s continually trying to ruffle your feathers, confront the issue.

You may want to do this with your boss present as to avoid any chance the difficult co-worker can turn on you or say things that didn’t really happen.

If the problem still continues, however, and you simply can’t ignore it any longer, see if you can get moved to a different department or area.

If not, then I suggest killing the difficult co-worker with kindness.

When you turn the other cheek, so to speak, the offender will usually back off eventually and leave you alone or better yet, befriend you.

Either way you get the desired results.

A Boss Who Rules With An Iron Fist

Okay, what do you do when your boss is demanding?

Remember, your boss is your boss and it’s usually not wise to come across in a confrontational manner.

However, you can try talking to them in a peaceful, non-confrontational tone.

To do this, schedule a meeting ahead of time and write out your thoughts.

This will help you state your case and stay on topic.

Stick to the issues and the issues only.

Never place blame or come across as if you know better than your boss.

This kind of talk could only lead to a worse situation, if not get you fired.

However, if speaking your mind doesn’t seem to make your boss any less demanding, then you’ll have to let it roll off your back.

Easier said than done, I know. But, it can be done with determination and effort.

Questioning Your Future

Right now, probably the biggest cause of stress in the workplace is fear of uncertainty in these tough economic times.

Even if you’ve done everything to ensure your position at your company, like increasing your value as an employee, there are still no guarantees in this economy.

So, what can you do to help relieve some of the stress and fear?

One thing you can do is start preparing for the future.

Perhaps you could start taking classes at your local community college to learn a new skill or trade.

You could also start building an online business.

Even though the economy is struggling, online businesses are booming. If you make crafts or jewelry, or you’re artsy, you can start selling items on eBay or open an Etsy shop.

There are many ways you can begin securing your future now. All it takes is a little research and planning.

Let it Go! Release Your Frustration

The best way to relieve work related stress is to work out regularly.

Getting regular exercise helps relieve stress of any sort, but especially work related stress.

If you don’t belong to a gym, begin working out at home. Going for brisk walks regularly also greatly reduces stress.

Top 5 Work Stress Relieving Strategies

1. Examine your schedule, delegate, outsource, or talk to your boss when you’re overloaded.

2. Talk to a difficult co-worker or kill them with kindness.

3. Communicate with your boss when he’s too demanding.

4. Prepare for the future when you fear losing your job.

5. Work out regularly at home or at the gym.

Stress has become a part of your everyday life, but it doesn’t have to control your life.

By incorporating these strategies, you can overcome the major causes of stress in your workplace in no time!

What is your main cause of stress at work?

How do you deal with this?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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May 12, 2019March 16, 2018

Frustration is my foe. Therefore I nip it in the bud.

April 28, 2019March 15, 2018

Healing is a process that takes time, therefore, I recover at my own speed.

April 28, 2019March 15, 2018

I enjoy breathing effortlessly and deeply.

Breathing is my way of dispersing serenity through my body.

In order to relax, I take slow, deep breaths. I inhale gradually, allowing my lungs to be filled with air.

When I exhale, I take my time controlling my breath so it exits my body at a steady pace.

I pause and listen to the air flowing in and out of my body.

I avoid short, shallow breaths that end in my chest.

Instead, when I breathe, I make sure to breathe deeply.

In the morning, when I go outdoors, I breathe in the freshness of the morning dew.

Cleansing my body with fresh air helps me start my day off right. I enjoy breathing air free from pollutants.

My life is free from the effects of smoking.

I do not smoke and I stay away from smoky places in order to protect my lungs. As a result, I breathe with ease.

On days when my schedule keeps me going at a fast pace, breathing helps me to be more productive and energized.

Sending oxygen to my brain maximizes my brainpower.

Concentrating on every breath, I envision a powerful cleansing force circulating through my body.

I breathe in power and blow out stress.

When I am frazzled, I take a breathing break to clear my mind, re-focus, and free my body from stress.

What exercises can you do to increase the depth of your breaths?

What life changes can you make to strengthen your respiratory system?

Talk about that in the Personal Growth Cafe Community!

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April 1, 2019March 12, 2018

Top Five Healthiest Dark Green Vegetables

Remember when your parents used to load your plate up with veggies and not let you have any dessert until you finished every last bit?

They just might have been onto something with all those dark green vegetables.

Take a look at Popeye and his spinach.

He would down a can and practically lift a car. Impressive wasn’t it?

Maybe the general idea isn’t so far fetched.

Five of the healthiest dark green vegetables include broccoli, kale, spinach, romaine lettuce and Swiss chard.

These vegetables, identified by their dark green color, are rich in antioxidants and usually have large amounts of phytochemicals like Vitamin C.

If you’ve turned on the television in the past three years, antioxidants have been all over the news.

They’ve been proven to help reduce the risk of cancer and strengthen the immune system.

Many foods tend to lose nutrients when cooked.

The great thing about these dark green vegetables is that you can find them easily in your grocery store and they taste great with little or no cooking, leaving much of their nutrients intact.

Here is some important information about these healthy veggies:

1. Broccoli is a fun vegetable for kids because it feels like you’re eating a small tree.

In fact, the little buds are actually tiny flourettes that contain more than twice the amount of Vitamin C of an orange.

Some facts about broccoli you may not already know include:

Broccoli is a great source of fiber, both soluble and insoluble.

It not only meets both types of fiber needs, but it’s also a rich source to add to your diet.

Research has shown indole-3-carbinol – found in the phytonutrients of broccoli – actually deactivates a metabolite which can become cancerous.

Broccoli also helps restore sun-damaged skin, reduces the risk of heart disease, and boosts the immune system.

At the same time, it also promotes healthy bone growth due to its massive amounts of calcium.

2. Kale is a slightly bitter, leafy green with a huge amount of folic acid and potassium. Try some kale in your stir-fry.

You may just find yourself thoroughly impressed.

The folic acid found in kale is a great addition to your diet if you suffer from poor hair, skin and nails.

In addition, the potassium helps to promote the breakdown of lactic acid in muscles after a workout, and is a great food to help prevent muscle soreness in the recovery process.

3. Swiss chard is similar to spinach, with a little more of an earthy undertone. Rich in Vitamins C and K, as well as calcium, Swiss chard is a great addition to salads.

Vitamin K helps promote healthy eye and brain function.

The next time you have to spend hours staring at a computer screen or studying for that big exam, try some Swiss chard and let your mind be at ease knowing your brain is getting the nutrients it needs.

4. Spinach is a lean mean green antioxidant-packing machine, rich in flavor and in Vitamins A and C, and iron.

Spinach is loaded with important vitamins and minerals to promote healthy brain function as well as strong bones and muscles.

Next time you have a salad, try it with spinach instead of lettuce for a little variety and a big explosion of taste.

5. Lettuce may be the last thing that comes to mind when you picture dark green vegetables.

While many of the lighter shades of lettuce, such as iceberg, have very little nutritional value, the darker the color, the more they have to hide.

Romaine lettuce, while still made up mostly of water, is packed with antioxidants and fiber.

The darker green the leaf, the more folic acid is present, which prevents heart disease.

Even though lettuce seems so simple, look at some of its complex attributes:

Lettuce is great for diets since it’s very low in calories.

Magnesium, found in romaine lettuce, does wonders in revitalizing muscular tissues, the brain and the nerves.

The chlorophyll-packed juice in lettuce is very helpful in maintaining normal hair color.

Lettuce is high in iron, which helps the formation of red blood cells.

Lettuce may help in treating insomnia, acid indigestion, colitis, constipation, gout, stress and many other diseases as well.

While you might have been forced to eat your dark green veggies as a kid, now you know why it was so important.

Even today, your dark greens are vital to your health and well-being.

Try these dark greens in some new recipes; you just might surprise yourself and actually enjoy it!

How do you feel about vegetables?

How often do you include vegetables in your daily diet?

Talk about that in the Personal Growth Cafe Community!

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March 29, 2019March 12, 2018

Top Seven Healthiest Orange Fruits and Vegetables

Fruits and vegetables are an important staple in any diet.

While a diet containing a variety of fruits and vegetables is best, orange is one of the healthiest colors you can look for.

Orange vegetables contain beta-carotene, a form of Vitamin A, which is great for eyesight and eliminating free radicals.

The beta-carotene gives the vegetable its orange color.

Some of the healthiest orange fruits and vegetables are sweet potatoes, squash, pumpkin, carrots, mangos, oranges and papaya.

These fruits and vegetables are great sources of nutrients and usually have a sweet flavor, making them ideal for satisfying those cravings for sweets.

Let’s look at why these top 7 orange fruits and vegetables are so incredibly healthy:

1. Sweet Potatoes are one of the best orange foods.

Part of the root family, they have huge amounts of beta-carotene, manganese, copper, fiber, B6, potassium, iron and just about anything else you think you could possibly pack into a small potato-like case.

Here are some interesting facts you might not know about sweet potatoes:

Sweet potatoes are known to help stomach ulcers and inflamed conditions of the colon.

Sweet potatoes appear to play a part in preventing cancer in certain organs and glands due to its high Vitamin A content.

Due to the high content of Vitamins A and C, sweet potatoes help remove free radicals which damage cells.

Sweet potatoes are great for people with diabetes because they help stabilize blood sugar levels.

2. and 3. Squash & Pumpkin.

These two foods are closely related, and actually come from the same family of vegetables, known as squash.

They’re loaded with fiber as well as beta-carotene.

The squash family of vegetables is great at fighting off cancer, especially lung cancer, reducing the risk of heart disease and aiding in fighting against type-2 diabetes.

Pumpkins specifically are great for urinary tract support and aid in the function of the kidneys.

Years ago, pumpkin seed oil was even used to treat burns and wounds.

4. Carrots, a great food for eyesight, are the richest vegetable source for beta-carotene.

Carrots reduce cholesterol and the risk of heart disease, help prevent macular degeneration, and help control insulin levels to those with diabetes.

While cooking foods typically removes some of their nutrients, this isn’t so with carrots.

Lightly cooking them actually helps to release the carotenes, which are otherwise trapped.

Some of your favorite fruits are also some of the healthiest out there:

5. Mangos are high in iron and help fight against anemia and reduce kidney problems, fever, and respiratory problems.

They can even relieve clogged pores of the skin.

6. Oranges, the typical orange fruit, is not so typical when you take a closer look.

Because of the vitamins and antioxidants in an orange, they’ve been proven to help with asthma, bronchitis, pneumonia, prevention of kidney stones, high blood pressure, arthritis and diabetes.

Oranges eaten in larger amounts can even decrease a runny nose.

7. Papaya contains digestive enzymes, which help break down some of the more difficult foods in our stomach, such as beans, dairy, and even meat.

Due to the high fiber content, papaya also helps with constipation and even upset stomach.

The one thing papaya has been known for around the world is its ability to prevent nausea, including morning and motion sickness if taken in the juice form.

Orange fruits and vegetables are a great way to battle off illness and disease.

Combine them with a few servings of dark green vegetables and you have yourself a winning combination.

What are your favorite fruits and vegetables?

How often do you eat orange fruits and vegetables?

Talk about that in the Personal Growth Cafe Community!

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March 27, 2019March 12, 2018

What is Depression?

If you ask a group of people who’ve suffered from clinical depression to define the illness, you’ll hear a variety of answers.

Depression is a very personal experience that millions of people all over the world experience.

Different people manifest different symptoms, but one thing is certain: depression is a difficult illness that can destroy your life if left unresolved.

Many people with depression describe it as a sense of despair that engulfs everything they do and everything they feel.

If you think being depressed is akin to feeling sad because your favorite team just lost the championship game, you really have no idea what suffering from a true depression is like.

Depression is much deeper and more invasive than sadness or frustration.

Depression takes everything away from you; it saps your energy, focus, concentration, and especially your joy.

You just don’t care about anything; nothing matters and even the people you love become unimportant.

If you’re depressed for a long period of time, you become accustomed to the feeling and any other emotion becomes unfamiliar and even frightening.

Physical Concerns of Depression

Depression doesn’t only take its toll on your emotions and mental state; it can cause serious physical problems as well.

Depression may cause you to either lose your appetite or eat incessantly. It also zaps your energy and motivation.

When you’re depressed, you tend to become inactive.

This alone can cause a number of problems, but when added to some of the other physical side effects of depression, it’s easy to see why depression is such a serious illness.

In addition, depression can lead to:

Lack of sleep. Depression can cause insomnia, which strips the body of the necessary sleep to function properly.

Poor nutrition. When depressed, many people fail to take in proper nutrients. It takes too much effort to plan and prepare a meal.

This can cause several health problems.

Aches and pains. If anyone tells you that your mental state has no effect on your physical state, they’re wrong.

When you’re depressed, the chemicals in the brain that signal pain are as affected as the chemicals in your brain that help you feel happy.

Physical aches and pains are increased, which in turn, kicks in the sad feelings and the cycle begins again.

Hygiene issues. Someone suffering from depression doesn’t have the energy or the motivation to be concerned with self-care.

What are the Symptoms of Depression?

These are some specific things those with depression experience:

Constant and severe sadness about everything
Hopelessness
Insomnia or trouble sleeping
Irritability
Trouble concentrating
Loss of interest in things that once interested them
Feeling worthless, useless and strangely guilty for no reason at all
Serious change in weight, one way or the other
Lack of energy and fatigue

One thing about depression is certain: it’s a serious condition and should be taken seriously.

As depression progresses, it feeds on itself like a snowball rolling downhill.

The longer someone is depressed, the worse the depression gets until they see no way out of it at all.

They become resigned to being miserable all the time.

Depression can be caused by a certain event, the change of seasons, a loss of someone close, or even a chemical imbalance in the brain.

The treatment for depression usually involves counseling or medication that helps alter brain chemistry.

If you know someone who is depressed, the best thing you can do is be his or her friend.

Talk to them and help them through this period. Help them seek medical care to treat their illness.

If you think you may be depressed, talk to a health care provider.

Depression doesn’t have to ruin your life!

With help and support, you can conquer your depression, move past it, and go on to live a joyful life.

Was there a time when you felt depressed?

How did you get over this event in your life?

Talk about that in the Personal Growth Cafe Community!

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March 21, 2019March 13, 2018

I can manage stress because I know I cannot control the uncontrollable.

I can manage stress because I accept what is out of my hands.

I am only one person and my energy and resources are limited so I let go of the idea that I can change everything.

I recognize that others are involved in the equation.

Because I live and work with people, not puppets, I accept that I will not always get my way.

As an adult, I have the option of walking away from any situation that I deem to be unhealthy.

When I choose to remain in a situation, however, I am choosing to allow the others involved to voice and act upon their own opinions.

I can – and do – express myself on issues that matter to me or my community, but I let go of the idea that I can change other people against their will.

I can either find a way to work with their ideas and opinions, or take a different path with a set of people whose expectations more closely match my own.

Because I let go of the idea that I can somehow mold people or situations to my liking, I am free from the stress of feeling responsible for things outside of my control.

How are you sometimes treating your family and peers as puppets?

Have you been trying to change any situation that is outside your control?

Talk about that in the Personal Growth Cafe Community!

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March 14, 2019March 13, 2018

I free myself of the stress to be everything for my family. They love me for who I am.

I free myself of the need to be a super hero because I know that it is in my family’s best interest for me to teach them to be self-sufficient.

My children need to know that they are not responsible for my happiness.

Yes, they definitely add to it!

But by developing other areas in my life, I free them of the pressure of feeling that my happiness depends upon them.

My children look to me as an example of what it means to be an adult, and they need me to demonstrate the path to a fulfilling life.

By allowing them to see me as a whole person rather than a slave, I am freeing them to be equally self-fulfilled.

My example provides a model of healthy adult living from which they can draw as they branch out and discover their own interests and purposes.

By having them take some responsibility for their own well being in doing age appropriate tasks, I allow them the chance to develop both skills and confidence.

Even if I may be able to do a task more efficiently, I allow them the opportunity for the growth and personal development that comes from stretching themselves.

I recognize the difference between being reliance and being loved.

I know that my children will rely on me less and less the older they get.

This is a good thing.

I set them free to be all they can be, knowing they love me not for what I do for them, but for who I am.

How are you modeling the path to a fulfilling life for your children?

What is one task you could turn over to your children this week?

Talk about that in the Personal Growth Cafe Community!

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Category: Health and Wellness

I allow stress to leave my mind and body quickly and easily.

Top Five Work Stress Relief Strategies

Frustration is my foe. Therefore I nip it in the bud.

Healing is a process that takes time, therefore, I recover at my own speed.

I enjoy breathing effortlessly and deeply.

Top Five Healthiest Dark Green Vegetables

Top Seven Healthiest Orange Fruits and Vegetables

What is Depression?

I can manage stress because I know I cannot control the uncontrollable.

I free myself of the stress to be everything for my family. They love me for who I am.