Health and Wellness – Page 7 – Personal Growth Cafe

December 12, 2018February 19, 2018

How to Shed the Winter Weight Gain

If you’ve indulged over the holiday season or cut down on your activity during the winter months, you may have packed on a few extra pounds.

Wouldn’t you like to shed that winter weight gain before the warm weather returns?

Rather than choosing the latest diet of the week, you could, instead, implement some sound strategies that have been proven to be effective in losing weight and keeping it off.

Here are some tips to help you say “good bye” to those extra pounds forever:

1. Exercise

Staying indoors more during the winter doesn’t mean you need to be less active!

Follow these exercise techniques to bring you a variety of activities to tone up and slim down.

Begin slowly.

Don’t overdo it when you begin to exercise – you’ll only strain muscles!

Invest in a good pair of walking shoes and begin by walking for fifteen minutes per day.

When you feel your body adjusting to the fifteen minutes, walk longer.

Do this with any exercise, inside or out, to build a healthy, strong, and slimmer body.

2. Enjoy variety.

Doing the same exercise over and over again is a good way to fail before you begin. Include an assortment of exercises in your plan.

Make it fun!

For example, combine yoga with strength training.

If you don’t have strength training equipment, use canned foods or other items as your weights.

Any activity that gets you moving is an exercise.

Play actively with your pets or children.

Put on some music and dance while you cook or clean house.

Instead of sitting on the couch, ride an exercise bike while you watch TV.

Take the stairs instead of the elevator.

3. Enlist a friend.

The easiest way to keep up with your exercise routine is to have someone by your side who also wants to lose weight.

Remind each other how important your weight loss goals are.

4. Set goals and keep track of them.

Get a diary or notebook and write down your goals.

Keep track of how much weight you’re losing and what types of exercises you’re doing.

How to Eat Well Year-Round

Eating nutritiously year-round is the best way to keep off those extra winter pounds.

It will also help you lose excess weight, give your body the nutrients it craves, and make you feel good!

Here are some simple healthy eating tips:

1. Try to stick to a 1,500 to 2,000 a day calorie diet.

Yes, calories do count.

If you’re unsure what your caloric intake should be (as it can vary from age, sex, and even height), enlist your doctor’s help or ask a nutritionist.

2. Eat a well-balanced variety of whole grains, fruits, and vegetables.

You don’t need to become a vegetarian, but including as many fresh fruits and vegetables in your diet as possible will bring you a plethora of benefits.

Substitute fruits and vegetables for unhealthy snacks and calorie-laden desserts.

Can’t find fresh fruits during the winter months? Frozen fruits with no added sugar are a good backup choice.

3. Keep your portions at acceptable levels.

Don’t pile on that food!

Just because fast-food restaurants are supersizing everything, it doesn’t mean you should too.

4. Eat good carbs.

Many fruits, veggies, legumes, and grains are full of the good carbohydrates your body needs.

They’re also high in vitamins, fibers, and minerals and free of cholesterol.

5. Drink water.

Every cell in your body needs water to function properly.

Drinking lots of water will not only keep you well hydrated, but it also can help you lose weight.

For example, a glass of water before a meal can help you control overeating.

Shedding that winter weight is a reachable goal if you follow these tips.

However, don’t feel like you have to make each of these changes tomorrow.

Sometimes when people make too many drastic changes at once they have a harder time sticking with their plan.

Work on making one or two of these changes each week to get used to them.

Before you know it, these weight loss strategies will be second nature to you and you’ll avoid those winter pounds altogether!

What steps do you take to get your weight back?

What motivates you to continue to do so?

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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December 10, 2018February 19, 2018

How to Overcome Addictions Safely and Effectively

Addictions affect nearly every part of your life.

Unfortunately, addictions also become progressively worse the longer you have them.

Some of the most common addictions include addictions to alcohol, drugs, food, smoking, shopping, and gambling.

No matter what addiction you’re dealing with, you’re trapped, and that addiction will continue to control your life until you learn how to overcome it.

Even though there are many different kinds of addictions, they’re all similar in one respect: they control you instead of the other way around.

When you’re addicted to something, you may actually feel like a slave to the addiction, but you are the one who should be in control of your life!

If you’re suffering from an addiction, it’s good to know that there are techniques that can enable you to safely and effectively overcome it.

Here are several key tips that can help you effectively overcome an addiction:

1. Commit yourself to change.

First of all, if you’re tired of living the erratic life of an addict, make a commitment to yourself to change your life.

Yes, it’s a difficult road, but you are worth the effort! You deserve to have a better life.

Look at all the benefits of beating the addiction to see clearly how much better your life will be without it.

Write these benefits down on paper.

Choose the better life! Commit to making this positive change.

Make a solemn contract with yourself to do everything in your power to overcome your addiction.

Designate your life as your top priority.

2. Request the support of family and friends.

One of the most important things you can do to succeed in your goal is to get support.

If you try to do this all on your own, you’re more likely to fail. You need all the support your friends and family can offer.

They can keep you accountable for your actions.

They can guide you to any help you need.

They can provide emotional support to bolster your resolve.

If you find that your family and friends aren’t giving you the support you need, either distance yourself from the negative attitudes, or explain what you need from them in order for you to succeed.

3. Consider joining a good support group.

Joining a local support group can be helpful as well, especially if your friends and family don’t fully understand the challenges you’re facing.

It’s enlightening to talk with others going through the same experience as you.

It helps to give you a better perspective on what’s happening in your life and shows you that if others can do it, you can do it too.

Don’t be afraid to speak up and tell your story, struggles, or fears to the group.

Most support groups require their members to maintain privacy so the participants will feel comfortable sharing.

4. Look for professional help.

Seeking professional help is an excellent choice, and for some serious addictions, it may be the only way to recover.

Medications are available that can help with certain addictions, but in order to use them, you’ll need to have a doctor prescribe them and oversee your treatment as you progress.

Even if you’re not using medications, having a professional guide you through a treatment and therapy plan can ensure your success.

Many insurance companies will now pay for addiction treatment.

In addition, some doctors and clinics offer their rates on a sliding scale so your payments are based on your income.

Don’t let a lack of funds prevent you from getting the treatment you need!

5. Don’t quit when you make a mistake.

You may stumble from time to time, but this doesn’t mean you should throw up your hands and quit.

Remember it’s a step in the process, and if you fall, you need to get up and keep on going.

It is possible for you to overcome your addictions safely and effectively!

Using these techniques can help you conquer your demon once and for all and bring you a better, happier life.

What worthwhile activities do you do as a family to prevent addictions?

How can this help strengthen your family?

Talk about that in the Personal Growth Cafe Community!

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December 7, 2018February 19, 2018

How to Meditate – Three Simple Strategies

Meditation can bring a variety of benefits to your life.

You can use it to gain more energy, focus your mind, relax your body, attain peace, rejuvenate your spirit, and many other things.

However, meditation is primarily a way to rest and relax your mind.

Meditation allows your mind to go into a deeper, more relaxed stage where you’re more aware of your body and surroundings.

There are various methods of meditation, but they all focus on the main goal to quiet your mind and achieve a state of inner calm.

Here are three simple strategies that can help you get the most from your meditation:

1. Choose the best time and place.

Because of our different schedules and harried lives, not everyone will find the same time best for them.

The time of day is not really so important as long as you pick a time that works well for you.

Choose a time to meditate when you won’t have the phone ringing or kids knocking on your door.

To quite your mind you need quiet in the home.

It’s best to avoid times right before or after eating.

Some people do well with 10 minutes of meditation time while others need at least a half hour.

It’s also important that you find a great place for your meditation.

You’ll need an environment that’s both relaxing and quiet, so that nothing takes your attention away from meditating.

Turn off loud appliances, the television, and even your phone, so you’re not distracted or interrupted.

Sometimes going outdoors can provide an inspirational place for meditation.

Setting a calm mood will help you meditate.

Closing the curtains, turning on soft light, or lighting your favorite scented candle might help you relax.

2. Clear your mind. Even when we’re still, our minds continue to think.

It’s easy to allow the problems of the day to come into your mind while you’re trying to meditate.

It’s important that you focus your attention on meditating and work to clear your mind.

Breathe deeply and concentrate on relaxing your body.

Picture each part of your body going limp as you relax.

With each breath, inhale peace and exhale your worries.

Envision a place that brings you happiness.

This place can be real or imagined as long as you’re relaxed and not thinking about your problems.

3. Find your inner peace. Find your place of inner peace when you meditate.

It’s the place inside of you that’s quiet and far away from the cares of the world.

When you’re able to totally clear your mind, you can usually bring yourself to a place where you truly feel peace and happiness.

Allow yourself to stay in this place for a while, calming and relaxing your body and mind.

It’s not hard to meditate.

While it’s more difficult when you first get started, over time it becomes easier and easier to reach your goal of finding peace and relaxation.

Remember these strategies, and you’ll find meditation to be a very pleasurable experience.

How do you feel when you meditate?

How does meditation affect your mood?

Talk about that in the Personal Growth Cafe Community!

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December 5, 2018February 19, 2018

How Can I Tell If I Suffer From Depression?

Depression is something we all hear about and, even in this day and age, some of us try to hide it.

You may have had possible symptoms yourself and wondered if there are ways to tell if you might be depressed.

The biggest question, though, is probably, “What can you do about it?”

Fortunately, there are ways to tell if what you’re experiencing is depression, and there are things you can do about it.

Let’s analyze three important depression questions:

What Is Depression?

Scientists know the least about our most important organ – the brain.

Until the early 1970’s, families would often say, “Oh, Aunt Emma’s having a one of her spells,” or “Uncle Fred’s going away for a while.”

Depression was simply taboo to talk about and to seek help for.

Fast-forward to modern day and you’ll notice a lot has changed.

No longer is it taboo.

People who suffer from depression are encouraged to openly seek help, and even join support groups of others who suffer from depression, so they can heal.

Depression is now considered a serious illness.

The good news is that it’s treatable, but it does require professional attention.

Depression isn’t an occasional sadness, such as after the loss of a loved one or a move to a new home.

These types of temporary sadness usually pass.

Depression is where someone becomes so down that it interferes with daily life.

Here are some common symptoms of depression:

Extreme fatigue and tiredness, sleeping too much

Insomnia

Feeling lethargic and lacking the motivation to do anything

Loss of appetite or excessive overeating

Difficulty concentrating on anything

Feeling sick all the time

Aching bones and joints

A feeling of hopelessness

Suicidal tendencies

Who Does It Affect?

Depression can affect just about anyone, at any age.

Because the world of science has much to learn about our brain, there’s no way to pin down how and why depression occurs.

Scientists have learned that depression is usually caused by:

Genetics. Depression can run in families.

Environmental and biochemical hazards. A bad situation may trigger an episode.

Psychological disorders – panic attacks, bipolar disorder, and others

Head injuries, concussions

Surprisingly, when a depressed person is given an MRI, or magnetic resonance image, their brains look different than those who aren’t depressed.

The differences appear in the parts of the brain that regulate moods, thinking ability, sleep, and appetite.

Women tend to be more prone to depression than men.

This can be due to hormonal or biological changes within a woman’s body.

We’ve all heard about menstrual conditions, post-partum depression, and how women can change during and after a pregnancy.

Women also face depressive-triggering events more than men, such as abuse, responsibility for child raising, caring for their elderly parents, and financial worries.

When men become depressed, they’re more likely to show fatigue, irritability, and loss of interest in previous activities.

They tend to become withdrawn.

Men tend to hide their feelings more than women and are sometimes afraid or embarrassed to talk about their feelings.

Depression in children has also become a concern.

Children can refuse to go to school, become clingy towards one parent, worry that everything is wrong, and have mood swings.

Severely depressed children can even have suicidal thoughts.

Depression in adolescents can trigger eating disorders, destructive behavior, and substance abuse.

What Can I Do About It?

If you feel you might be depressed, the first thing to do is talk to your family doctor about it.

They can lead you to the right place to get help.

Or, if you’re familiar with mental health centers in your area, call one of them.

Many mental health centers and hospitals have free or sliding scale payments to make treatment for depression affordable to all.

Don’t ever feel that you’re alone!

The faster you get help, the faster you’ll begin to heal.

If you feel you may suffer from depression, get some help, or trust in a friend who can help you.

After an evaluation, your health provider can guide you through relaxation techniques, depression medications, talk therapy, or even group therapy.

There are many ways to relieve your suffering.

Be sure to take advantage of them, for your sake, and for those you love.

How often have you heard of cases about depression?

How do you reach out to someone depressed?

Talk about that in the Personal Growth Cafe Community!

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December 4, 2018February 19, 2018

Nature’s first green is gold her hardest hue to hold. – Robert Frost

December 2, 2018February 19, 2018

Eating Healthy on a Budget

With the economic situation in the world being what it is, it’s important to find ways of eating healthy on a budget.

It’s possible to purchase foods that are good for you and your budget; you merely have to plan ahead to get the best food you can for the money you have available.

Having a plan and sticking to it can help you get more food at less cost and allow you to prepare better, more healthy meals.

Here are some tips to help you succeed in eating healthy on a budget:

Grocery Shopping

1. Set aside time to make your food plan.

Find the sales ads for each of the grocery stores in your area and decide on your meals for the coming week ahead of time.

2. Make a list.

After you’ve planned your meals, write down everything you need for each meal.

Check your pantry, freezer, and refrigerator to see if you already have some of the items.

Make your grocery list and determine to stick with it!

Include what you’ll need for drinks, snacks and desserts.

Remember your ingredients for preparation, such as butter, flour, sugar, and spices.

Replenish cleaning supplies.

3. Clip coupons for items you know you’ll use.

Leave the remainder of the coupons at home so you’re not tempted to “save” money on items you don’t need.

4. Never go grocery shopping on an empty stomach because you’re more likely to buy items that look good rather than those on your list.

If you can’t go to the store right after a meal, take along a light snack to help you resist temptation while in the store.

5. Buy items on the perimeter of the store first because these items are the healthiest choices.

This will include fruits, vegetables, meats, and dairy items.

The center items are processed or convenience foods.

Not only are they more expensive, but they aren’t healthy.

6. Look for fruits and vegetables that are in season as these will often be cheaper than non-seasonal choices.

While you’re looking at the fruits and vegetables, see if there are any sales on these healthy, nutrient rich foods.

Choose large bags rather than individual pieces of fruit. The larger bags are often cheaper by the pound.

7. Buy store or generic brands.

There usually isn’t much difference in the way the foods taste but you can definitely see a difference in the price.

Other Ways to Eat Healthy on a Budget

1. Make your own snacks for your family’s time away from home rather than allowing them to purchase food from vending machines.

Fresh fruit and vegetable sticks with dip are much healthier than the bags of chips or crackers that come from the machines.

2. Eat at home. Whenever possible, make your food from scratch and eat it at home.

Not only will this give you more control over what your family eats, but it can also save you a considerable amount of money.

Eating out also encourages overeating because portion sizes are massive.

3. Drink healthy. Finally, when eating healthy on a budget, don’t forget to think about what you’re drinking.

Expensive, sugar-laden drinks are the bane of your budget and counter-productive to healthy eating.

Look for 100% pure juices.

Drink low fat milk.

Drink more water.

Cut out soft drinks.

If you follow these tips, you’ll soon discover the joys of healthy eating and you’ll save money in the process.

You may have to spend some extra time preparing food, but the benefits are astounding!

How important is being healthy to you?

Why is health considered as a source of wealth?

Talk about that in the Personal Growth Cafe Community!

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November 28, 2018February 19, 2018

Are You Suffering From Anxiety or Panic Attacks?

Do you feel anxious before a dental visit or starting something new?

Most of us do! It’s normal to have such fears.

However, if your fears become debilitating or prevent you from performing your usual activities, you could have an anxiety or panic disorder.

Anxiety and panic disorders are overwhelming conditions, and many of us suffer from them.

To better understand if your anxious feelings could be a sign of an anxiety or panic disorder, let’s take a look at some of the symptoms.

Not everyone is the same, but these are some of the most common symptoms:

A feeling of your heart racing, or that you can’t breathe normally.

Uncontrollable fears of things like crowded places, driving, or being in a position where you may have to converse in front of a group of people.

The strong belief that something bad and disastrous will happen if things are not done in an exact and precise way.

The inability to concentrate and the feeling of your mind wandering.

Repetitive movements, such as walking around the same area over and over again, or repetitively twitching your fingers or toes.

A feeling of doom, like something bad is getting ready to happen to you.

You may feel like an accident, heart attack, or even death is impending, ready to happen at any moment.

Numbness in your hands, fingers, toes, and legs, or feeling like you can’t stand up.

Trouble swallowing or unusual dry mouth episodes.

Fear of people around you and the desire to be alone.

The inability to even leave your home.

Normal activities you’re always involved in become overwhelming to you.

Many symptoms of anxiety and panic disorder can also lead to panic attacks.

However, the good news is that there are now effective treatments and therapies to help you lessen the symptoms and conquer your anxiety or panic disorder.

These conditions are no longer thought of as being something people should hide.

There’s help for people who suffer from anxiety.

Many mental health providers also offer affordable help if you’re on a lower or fixed income.

Even your health insurance can help you get treatment.

As we learn more about the brain and its functions, we’re able to create more medications and other forms of relief.

Relaxation techniques have been very effective for people who suffer from anxiety or panic attacks, and these techniques can even be done in your car or at your place of work.

Understanding your condition may be your best bet to overcoming your panic attacks.

Once you understand why these things are happening to you, you’ll be better informed and able do something to relieve them.

The more we know about anxiety and panic attacks, the more we can do to keep them to a minimum or stop them altogether.

If you suffer from some of the symptoms above, seek professional help.

Be sure to equip yourself with the knowledge and treatment that can stop your suffering and the effects it has on your body.

Why do people panic over small things?

How can being calm help you become a better person?

Talk about that in the Personal Growth Cafe Community!

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November 18, 2018February 19, 2018

I gratefully replenish my mind, body, and soul.

Living a full life requires thoughtful words, planned actions, an energized body, and a committed soul.

Because I want to enjoy my life and bring happiness to others, I ask that my mind, body, and soul be fully present in my life.

Every day I take actions to rejuvenate myself because I function best when I replenish my mind, body, and soul.

I gratefully replenish my mind by seeking out activities that fuel my brain.

I solve puzzles, read books, have stimulating conversations with friends, and challenge myself to complete new tasks.

I take time to stir my creative thoughts.

By exercising and pampering myself, I replenish my body.

Getting my body moving and taking time to rest are both important aspects to energizing my physical being.

Not only do I get a full night’s sleep, but I also find ways to strengthen my body through vigorous daily activity.

Taking care of my soul is another way to replenish my life.

I use self-reflection and prayer to make sure I stay true to my passions, purpose, and relationships.

Nurturing my soul is a valuable part of my daily routine.

I am grateful for the gifts of my mind, body, and soul, so I do my best to replenish them.

Finding time to take care of myself is vital.

Loving and nurturing my mind, body, and soul bring me health, happiness and fulfillment.

What have you done today to replenish your mind?

How have you exercised and rested your body today?

Talk about that in the Personal Growth Cafe Community!

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November 18, 2018February 19, 2018

Relaxation is my tool for whittling away stress and finding peace of mind.

November 3, 2018February 16, 2018

I can find positive ways to relieve stress.

I create constructive and uplifting ways to alleviate stress in my life.

I enjoy the creative ways I have devised to relieve unnecessary pressures and this enhances my entire life.

My life is calmer, more interesting, and fun because I use positive methods to eliminate stress.

Stress is inevitable; however, I can manage my stress and relieve it, which allows me to live a healthier and more productive life.

Creatively relieving my stress makes me feel confident and strong in my abilities to take care of myself.

I feel renewed and recharged when I am able to handle my stress.

I am excited about exploring new ways to relieve stress. This in itself is a fun challenge for me.

Wherever I am I can use many positive techniques to calm my mind and body.

One technique I use is focusing on lowering my heart rate; this technique lowers my stress by calming both my body and mind.

Today I will focus on constructive and creative ways of relieving my stress.

I will attempt to come up with new ways to make my stress management a fun activity that I look forward to.

What creative ways have you used to manage stress?

What special places in your mind can you go to and relieve your stress?

Talk about that in the Personal Growth Cafe Community!

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