Health and Wellness – Page 6 – Personal Growth Cafe

January 26, 2019February 21, 2018

When I feel frustrated, I allow myself to stop and make the task easier by taking it in stride.

When I feel frustrated with a project, I stop and take a step back.

By taking some time to reflect and refresh my mind, I get back on track quickly and easily.

First of all, I make sure I have a clear picture of my goal.

When I find myself wandering in circles, I take the time to clarify my goals and then lay out a plan.

I break the project into manageable pieces and set mini-goals: things I want to accomplish today, this week, or this month.

Broken down in this manner, it is far easier to see my progress and to keep on track.

Also, in setting the steps I’m going to take, I analyze whether I have the tools, skills and support I need to complete this project successfully.

If not, I go get them!

I may have to invest time or money doing so, but I know that productivity doesn’t just happen. It’s nurtured.

And so I invest in the tools I need for my own success.

Lastly, I get started.

Once I am clear on my goals, have laid out a plan, and have gathered up all that I need, I simply take action and begin because I know that the power of momentum will carry me forward to victory.

How clearly do you understand your goals before you start a project?

What investment are you willing to take for your own success?

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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January 25, 2019February 21, 2018

Stressful moments do not blind me from what is true.

I am confident in my beliefs, so stress does not blind me from what I know to be true.

I know, for example, that with the right attitude, mistakes are merely stepping stones to greater things.

I have let go of the idea that I have to get everything right the first time I try.

I let go of the paralysis that comes from expecting perfection and, instead, I am content with putting my best foot forward.

Even when I make mistakes, I know that I am moving in the right direction.

I am also confident in the love of my family.

We may sometimes disagree with each other, but I know that we are bonded far deeper than any friendship. We will always be there for each other.

Because I know this to be true, I have a solid foundation to rely on in the face of stress.

I also take comfort in the presence of the Divine.

While I have much left to learn, I know that my Creator is an ever-present reality in my life.

I trust that my Creator will help me create something beautiful and meaningful from whatever challenges come my way.

How often do you allow yourself to trust the permanent nature of your family’s love for you?

How are you allowing the Divine to create something good out of your challenges?

Talk about that in the Personal Growth Cafe Community!

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January 25, 2019February 21, 2018

By replacing the term “workout” with “stress reliever”, I am motivating myself to exercise regularly and keep in motion.

January 7, 2019February 21, 2018

I deserve to release bottled up stress. I discuss all concerns and feelings regularly.

I let go of stress and share my emotions every day because I am worth it.

I allow myself to feel released from my concerns so I can live a fulfilling life.

I have self-value and I know that I am an important person.

I show that I value myself when I allow myself to let go of bottled up stress in positive outlets.

I let go of the bottled stress with exercise, meditation, and other relaxation methods.

I stay ahead of the curve when I can keep stress from building up in the first place.

I am able to avoid stress build-up by sharing my inner troubles, concerns, and feelings.

Being open to others may be scary in the beginning, but it is always worth it.

I enjoy being able to vent my frustrations to my friends and my family.

I enjoy releasing my honest feelings and fears with them.

I deserve to be able to release the stress that has bottled up inside me.

Today I will find a positive way to release the bottled up stress that I have allowed in my life.

I will also avoid adding to my stress by sharing my fears, frustrations, feelings, and concerns with someone I trust.

What methods do you use to release bottled up stress?

Who do you trust to share your concerns and feelings with?

Talk about that in the Personal Growth Cafe Community!

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December 24, 2018February 20, 2018

Weight Loss Tips for the Constant Dieter

Does it seem like you’re constantly on a diet?

You’re not alone!

You may be surprised how many people feel the same way.

These weight loss tips for the constant dieter may be what you’ve needed to finally make the dieting roller coaster stop so you can get off.

Maybe you’ve tried every diet that’s come down the pike.

You’ve eaten grapefruit to the point where you can’t stand the sight of them.

You’ve given up carbohydrates but still crave sugar, potatoes, and bread.

Seeing that it was a losing battle, you gave up on every one.

You may have had some success at losing weight, only to gain it back.

Let’s face it, it gets discouraging when you hear that most dieters will regain the weight they’ve lost within three to five years.

With those kinds of odds against you, you may wonder why you bother.

The reasons you keep trying to lose weight may vary.

You know you need to lose weight to improve your overall health or reduce symptoms of disease.

You can’t fit into your clothes or you have a reunion to attend. There could be any number of other reasons.

Regardless of why you want to slim down or how many times you’ve dieted in the past, if you want to succeed at losing weight once and for all, you may be better served by following the example of those who’ve achieved their goal and kept the weight off.

Effective weight loss tactics for those who’ve succeeded include these techniques:

1. Look at weight loss as a life change rather than the means to a particular end.

You’re not merely losing weight; you’re making a commitment to change your eating and exercise habits so your health and life can improve.

2. Learn all you can about food, the nutrients needed by the human body, and how to provide your body with the fuel it needs, rather than overfilling it with foods that will make it sluggish and unhealthy.

3. Learn to work through frustrations, loss, and stress without turning to food.

In many cases, those successful former constant dieters have turned to exercise as a means to release the stresses that often cause people to resort to their old eating habits.

4. Recognize when your body is truly hungry.

Discover how to recognize your body’s signals to stop eating when you’ve had enough, rather than continuing to eat until you’re stuffed.

5. Focus on your health and fitness, instead of dieting to look good.

Instead of dieting for a short term goal – getting into a bikini or looking great for a class reunion – be more concerned about how the foods you eat affect your health.

6. Learn to recognize proper portion sizes.

Eating correct portion sizes will allow you to eat only the amount of food your body needs.

7. Acknowledge only temporary failure when you blow it.

Rather than giving up when you’ve eaten too much, decide to start again the next day.

8. Seek and allow support from others.

Getting a mentor who’s a weight loss success, joining a support group, or including a friend to hold you to your goals will help spur you on to success.

These weight loss tips for constant dieters are given with the hopes that you can finally find the ideas that will allow you to break the dieting cycle.

You don’t have to be one of the many dieters who’ve failed.

You can learn how to make changes in your eating habits to make the weight leave for good.

Take your time, learn what your body needs, and then provide the nutrients and exercise to become healthy and happy.

What foods are part of your daily diet?

How are you able to enjoy the food you eat and maintain the weight you desire?

Talk about that in the Personal Growth Cafe Community!

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December 23, 2018February 20, 2018

Top Five Strategies to Overcome Depression

If you’ve ever mourned a deep loss or suffered from depression, you understand how overwhelming it can be.

People of all ages, even children, can be depressed.

Fortunately, there are ways to overcome your condition!

Here are the top five strategies to overcome your depression and regain your life:

1. Talk about it.

If you find yourself unable to concentrate on anything, have lost your appetite, or are over-eating, try talking to a family member or trusted friend.

Because you’re depressed, you may not be able to get the help you need alone, so enlisting someone you trust is important.

Don’t feel embarrassed to talk about it.

Chances are the people you confide in will know more about depression than you think.

2. Seek professional help.

Many people avoid this for what they feel are good reasons: “My insurance won’t cover it,” or, “I can’t afford it.” In today’s society, this is simply untrue.

Many insurance companies do offer compensation for depression treatment because it’s widely known as a serious medical condition.

Plus, they aren’t allowed to release treatment information to your employer.

Even if you don’t have medical insurance, many mental health centers or hospitals offer treatment free or on a sliding scale based on your income so that it can be affordable.

Seek out help for your depression – it’s the best thing you can do!

3. Become involved.

Some people who suffer from depression find that the more they help others, the more they help themselves.

For instance, a woman who was consumed with depression went to school and became a licensed therapist.

Through her sessions with people, she was able to use her own depression experience to heal others.

Volunteer at a local center for seniors or abused families.

Many people in these centers tend to be depressed and working with them can give you insight on how to make yourself feel better.

4. Exercise.

Surprisingly, exercise can help you feel better.

The energy your body gets from yoga, walking, jogging, swimming, and fitness center exercise will help you immensely.

The endorphins released during exercise can bring relief from your depression and give you the motivation to fight it.

Enlist a friend if you don’t want to exercise alone.

5. Get a pet.

Animals of all sorts have been shown to help people with depression.

Caring for a pet strengthens your ability to take on responsibilities.

Plus, pets are joyful and can put a smile on your face!

Even if you have allergies, there are many breeds of cats and dogs that don’t produce allergens.

Using these tips can help you fight your depression, but the most important one is to seek professional help.

A good therapist can suggest more techniques to help overcome your depression.

Take these tips as suggestions and add your own creative spin to best suit your needs.

No advice can replace a full examination by your doctor.

Depression comes in many forms and determining a plan of treatment for your individual needs is required.

If you’re concerned about medication and side effects, there are also many homeopathic remedies available today that you can discuss with your health professional.

Make a list of your concerns and share them during the exam.

This way you’ll be actively involved in choosing a treatment plan.

With a good treatment plan overseen by your doctor, some support to bolster your spirits, and true determination, you can overcome your depression!

How do you keep yourself happy and positive?

How has this helped you in times of depression?

Talk about that in the Personal Growth Cafe Community!

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December 22, 2018February 20, 2018

Top Five Brain Exercises to Improve Your Concentration and Focus

When you want to strengthen your muscles, you lift weights.

If you want to improve the concentration and focus of your mind, then you need to work out and exercise your brain.

The correct brain exercises will improve the way your brain works and develop better focus and concentration.

As we age, we may lose the ability to concentrate, but brain exercises can improve concentration even in older people.

Brain exercises are excellent tools for people of any age who would like to strengthen their mind!

Here are some great brain exercises that can help you build your brain:

1. Do some crossword puzzles.

Not only are crossword puzzles a lot of fun, but they can help improve your concentration.

Relying on your long-term memory and trying to solve tough questions help stimulate the brain.

Taking only 15 minutes daily to work on crossword puzzles can benefit you.

To keep a fresh supply of puzzles handy, you can buy a crossword puzzle book, check your daily newspaper, or look online to find them for free.

2. Changing your daily routine challenges your brain to do something that’s outside your comfort zone.

This can strengthen your problem solving abilities.

Consider changing things by taking a different route to work one morning and then finding another on your way home.

3. Try Sudoku puzzles.

These are number placement puzzles based on logic.

You complete a 9×9 grid so that each row and each column only has numbers that range from 1-9.

Within the grid, in each 3×3 block, a number can only be used once. Most definitely challenging!

These puzzles are often found in daily newspapers, printed books, and online.

4. Eat foods that help your brain.

Your brain will stay healthy and function at its best if nourished with nutritious foods.

Proteins are great for the brain, and may be found in cheeses, meats, fish, and milk.

Complex carbohydrates are important as well, and these carbs come from fruits, vegetables, and grains.

The brain needs some fat, so don’t shy away from healthy oils like olive oil or fish oils.

Eat foods that include omega-3s, such as trout, salmon, and tuna, which are oily fish.

Some nuts contain these fats as well and are healthy food for the brain.

5. Start a new hobby.

Trying a new hobby is another way to expand your interests and use your brain to learn something new.

Being busy and learning new things expand the way the brain thinks and gets you out of a rut.

Join a local club or take a class at a hobby store or community college.

Challenging yourself and improving brain function is something that any person can do.

Young and old alike can enjoy and benefit from these great techniques.

Get your whole family in on the fun!

Make just one change today to stimulate your brain.

You won’t notice any drastic changes overnight, but with time and practice, eventually you’ll find that you can finish puzzles quicker, solve problems more easily, and enjoy improved concentration and focus.

How do you keep yourself mentally healthy?

How can this help you grow and become a better person?

Talk about that in the Personal Growth Cafe Community!

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December 19, 2018February 20, 2018

The Pros and Cons of Yoga for Every Age

Yoga is becoming more and more popular because it’s a great exercise regimen for all ages.

Other than using caution with some positions, there aren’t many disadvantages to Yoga.

However, there are plenty of benefits.

Let’s take a look at some of the pros and cons of Yoga:

Pros

1. Yoga increases strength and flexibility as it awakens many areas of your body.

It can help a rigid body become flexible.

The more you use Yoga, the stronger and more flexible you’ll become.

2. Yoga works on the whole body.

Besides the obvious differences on the outside, Yoga improves your internal functions as well, allowing blood to flow more freely to all organs.

3. Yoga transforms your flabby muscles.

The stronger your muscles become with Yoga, the more they will tone your body and rid it of excess fat.

4. Yoga is a natural detoxification process.

With increased blood flow to all areas, it helps to eliminate toxins from your body.

5. Yoga can alleviate pain.

More and more physical therapists are recommending Yoga for at home therapy.

For instance, if you’ve hurt your back, a physical therapist can recommend very specific Yoga movements to help alleviate pain and strengthen the problem area.

6. Yoga relieves stress. This is probably one of the biggest benefits of Yoga.

Because of the breathing methods and stretching techniques you practice during Yoga, you can actually feel stress leaving your body.

7. Yoga harmonizes your body and mind as one. With your mind aware of what your body is doing, you can reap the rewards of a whole body and mind workout.

Yoga classes often have relaxing music and dim lighting so your whole body and mind can relax and focus on the movements.

8. Yoga stabilizes emotions. With Yoga, you’ll find yourself in an almost meditative state that helps your endocrine system and emotional make up.

No other exercise routine does this as well as Yoga.

9. Yoga works well on arthritic areas. If you suffer from arthritis, Yoga can help stretch your muscles so they can move more freely.

Cons

As mentioned above, the disadvantages of Yoga are few; however, there are some important points to note:

1. Use caution with Yoga headstands. Some optometrists have warned that Yoga headstands could lead to glaucoma, but there haven’t been enough studies on this to draw a firm conclusion.

2. Dahn Yoga, a Korean Yoga idea, may be nothing more than a sales pitch to get your money by putting the word “Yoga” in there.

It seems to include a lot of counting and chanting with no focus on breathing.

3. Bikram Yoga, or “hot” Yoga, is performed in a hot room.

Some doctors say this isn’t good for your body, while others say it is.

You can avoid this controversy by simply sticking with the basics.

Overall, practicing Yoga with a trained instructor can benefit your mind, body, and inner self.

With Yoga, you’ll be able to relieve stress, strengthen your muscles, and promote your health and well-being.

Give it a try, you’ll be glad you did.

How do you relax yourself?

What do you do to get your energy back?

Talk about that in the Personal Growth Cafe Community!

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December 17, 2018February 20, 2018

Losing Weight for You – Because You Are Worth It!

Why would you like to lose weight?

Is it because you want to look good for a special day?

Perhaps you have a family event or class reunion to attend this year; the reasons could be many.

However, rather than losing weight for a single day event, you may have more luck losing weight for you, because you’re worth it!

Having a particular event to look forward to is a good starting point when you decide to lose weight, but it won’t be enough to help you keep the weight off after that day has ended.

Sure, you may look great for your 15^th high school reunion or your cousin’s wedding, but will you maintain that weight loss once your old high school rivals can’t be jealous over how good you look?

The likelihood is that you’ll go back to your old ways and gain your weight back.

Before starting on your weight loss venture, think of a way to motivate yourself to keep the weight loss going.

You can’t find a better motivation for losing weight than to get healthy and feel energized.

This is especially true if you have health concerns that are complicated because of your weight.

Losing weight for you – because you’re worth it – gives you a permanent reason to shed those pounds and keep them off!

Here are some action steps you can take to help you meet your weight loss goals:

1. Create your weight loss plan.

Now that you have your permanent reason for wanting to lose weight, you can create a successful plan to get you to your goal. Include in your plan:

Specific, measurable goals that are also reasonable and attainable for you

A time frame

Steps you can take each day to achieve your goals

2. Get a mentor.

Your chances of succeeding will be greater if you have the help of a friend or weight loss mentor that will keep you on track when your will power begins to wane.

3. Choose foods that are as close to nature as possible.

These will have the best nutrients and the least artificial ingredients.

Talk with a dietician or find an online weight loss community to give you advice, encouragement, and constructive criticism for making healthy food choices.

4. Find a sport or activity you can enjoy that will get you moving.

You don’t have to spend hours and hours in a gym, unless that’s what you choose to do.

An increase in the amount or intensity of exercise by as little as twenty minutes a day can do wonders to help you reach your weight loss goals!

5. Set small, attainable goals.

While your ultimate goal may be to lose 50 pounds, you won’t be able to reach that goal in a short period of time.

Set smaller goals such as five or ten pounds in two months.

Experts recommend losing no more than two pounds a week, so it would be feasible to lose at least five pounds in a month

6. Celebrate when you’ve reached smaller goals.

Just don’t celebrate with food!

Choose rewards you’ll enjoy and that will keep you motivated to claim your next reward.

Have smaller rewards for smaller amounts of weight and then larger rewards when you’ve reached a major milestone such as 25 pounds.

7. Don’t beat yourself up if you have a bad day or even blow your diet completely.

You’re only human! Instead of degrading yourself over it, tell yourself that you’re worth the effort to lose weight and that you can do it.

Start afresh the next day.

8. Be patient.

Remember that you didn’t gain the weight overnight.

You can’t be expected to lose it quickly, either.

Your best course of action is consistency.

Keep on track and the weight will come off and stay off!

Losing weight can accomplish so much more than making friends envious because you could fit in clothing that you wore in high school.

Your health can be greatly improved by ridding yourself of extra pounds and exercising to get your body in shape.

This time, choose to lose weight for yourself rather than for anyone else or any other reason.

That’s the best reason in the world! Follow these tips, stick with it, and enjoy your new, healthy body!

How much do you love yourself?

How can getting in shape help you feel better about yourself?

Talk about that in the Personal Growth Cafe Community!

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December 13, 2018February 20, 2018

How To Transform Your Anxiety Into Opportunity

If you suffer from anxiety or panic attacks, there are ways you can transform that anxiety into opportunity.

These strategies are rather like turning lemons into lemonade.

What you start out with is sour, but what you end up with is sweet!

These tips can help you deal with your anxiety in positive ways.

Plus, they can even help reduce it by providing you new outlets for your nervous energy.

Here are some techniques to help you transform your anxiety into opportunity:

1. Re-focus your excess energy.

If you have the excessive energy that comes with anxiety and its moods, focus this energy toward doing something productive.

For example, you may have been putting off doing some household tasks, such as cleaning out those closets.

Putting your energy into one of these projects will enable you to get it done in record time!

While you might have to concentrate harder to re-focus, you’re actually lowering the anxiety level in your body.

2. Write about your anxiety.

Write down everything you’re feeling.

Many times you’ll be surprised at what you’ve written and find you can share it with others or use it to help you in the future when you’re overly anxious.

3. Exercise.

We all have said month after month that we’re going to start a new exercise regimen, but have we?

Probably not, but you can use your anxious energy as the force that propels you to start your new exercise routine.

Have an exercise routine already planned so you have it ready to begin the moment you need it.

The endorphins your body releases during exercise can actually stop an anxiety attack.

4. Try painting.

Although painting a picture of pretty trees may help you, this particular technique refers to room painting!

Painting has long been known to relax people.

If you have a room that could use a new look, get out the paint and start painting.

Any big home improvement project can get you involved, diminish your panic feelings, and give you a sense of accomplishment when you’re done.

5. Sing.

Even if you don’t possess the voice of a musical superstar, the way your body reacts when you sing, the force of breathing in and out, is a natural way to heal panic attacks.

Focusing your excess energy on playing a musical instrument, or learning how to play one, can also help your anxiety.

Turn your anxious time into a musical time.

6. Help others.

Volunteer at a family shelter or senior center.

Focusing on helping others can use some of that excess energy, take your mind off your worries, give you a different perspective on life, and bring you satisfaction.

7. Do something about it.

Find ways you can help solve particular problems you worry about.

Any worrisome issues you have can be handled this way.

For example, if you worry about the environment, you can start a recycling center or hold green meetings in your home to discuss ways you can reduce your personal carbon footprint.

These are just a few of the ways you can transform your anxiety into opportunity.

Try some of these strategies today to help you use that excess energy in a positive way and reduce your anxiety at the same time.

What can you do now to be calm when challenges arise?

What is the first step you need to take to do so?

Talk about that in the Personal Growth Cafe Community!

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