Health and Wellness – Page 9 – Personal Growth Cafe

August 20, 2018January 31, 2018

Every Day Healthy Living Tips

It may be easy to forget the importance of living a healthy life when we’re going through the daily grind.

It may be even easier to get caught up in what’s convenient instead of what’s good for us.

However, the benefits you can enjoy with a healthy lifestyle are worth making healthy living a priority!

Here are three healthy living tips you can use to better your health, increase your happiness, and enjoy life to its fullest:

1. Rest and rejuvenate.

The biggest healthy living tip that many people overlook is the need for sleep.

Life can get hectic. When we don’t have enough time to get things done, most of us opt to stay up late to make up for the lack of time.

Or perhaps our busy minds prevent us from getting a restful sleep in the first place.

However, getting less sleep is actually counterproductive to doing anything efficiently, effectively, or well!

Getting enough sleep enables you to work and pursue your passions vigorously.

It rejuvenates your body, mind, and attitude.

You should have an ergonomically correct mattress and pillow to ensure you get the best sleep possible.

2. Eat nutritious food.

Another healthy living tip is to eat a healthy, balanced diet.

Many people believe that they don’t need to eat healthy or watch their diet because they don’t need to lose weight.

This couldn’t be further from the truth!

You should put only the best foods in your mouth no matter how much you weigh, what size you wear, or how fit you look.

What you eat affects your entire body, including your brain.

You can think clearer, feel happier, enjoy more energy and avoid illness by eating nutritious foods.

Strive to eat more raw vegetables and fruits instead of processed or packaged foods.

3. Affirm the positive.

Having a positive mindset is the key to living a fulfilling life.

Many people don’t realize the importance of living and thinking positively.

As a result, they inevitably find themselves allowing negative things to rule their mind and body.

Your attitude is one of the most important contributors to both your happiness and health.

Like every other healthy living strategy mentioned, being positive all the time (or even most of the time) may take some effort.

However, an easy way to incorporate positive thoughts into your everyday life is to use affirmations.

Many people use affirmations to help them think more positively as they go about their daily life.

Positive affirmations are simply statements you can use to replace the negative thoughts running through your head.

A good affirmation encourages you to live the healthiest lifestyle possible and be the best that you can be.

Positive affirmations often remind you about how important it is to take care of yourself.

An example could be, “I can neutralize bad habits with good food, exercise, and healthy living.”

This is a simple way to be reminded of how important you are, how important your body is, and how important your mental health is.

You have a whole toolbox and support system at your disposal to help make your life happier and healthier.

All you have to do is take action!

How are you taking care of your health?

How does this allow you to be a better person?

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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August 19, 2018January 31, 2018

Developing Good Sleep Habits Brings Good Health

When you wake up, do you immediately look forward to going back to bed?

When the alarm goes off does it seem as though you just closed your eyes?

It’s time to get a good night sleep!

After all, it’s amazing what a restful night’s sleep can do for your body.

Battling chronic exhaustion will either force you to find ways to get more rest or it’ll bring on ill health.

Naturally, you’ll want to develop an effective sleep routine before your body forces you to rest!

Try some of these sleep tips so you can get a better night’s sleep and wake up feeling energized:

1. Make your bedroom your sanctuary.

Keep your bedroom neat and quiet so you feel calm upon entering.

Your bedroom needs to be a getaway from the stress of the day.

When a TV is on, even if you aren’t watching it, the light output feels almost as great as the sun.

This confuses your body and makes it hard to “shut down” even after you’ve turned off the screen.

If you have a TV or a home office in your bedroom, it will interfere with your ability to go to sleep.

Move the television out of the bedroom or at the very least, try placing a sheet over it so you’re not tempted to watch it before bed.

2. Keep your room dark.

Your body is designed to sleep when it’s dark. If you’re not used to this, try it for a while anyway.

Children are used to sleeping with a light on but you’ll soon realize that it’s a huge distraction in getting to sleep.

Pull the curtains closed, turn off all the lights, shut your door, then sleep like you’re hibernating!

Many stores sell “blackout” curtains that block out the sunlight so the room remains dark.

Consider using these curtains to fully darken the room.

3. Exercise during the day.

Exercising during the day releases stress hormones to help you feel more relaxed.

Most forms of exercise will pep you up and give you more energy immediately afterwards so make sure you exercise well ahead of bedtime.

The energy you receive from daytime exercise will give you more restful nights because your body will be less stressed and more relaxed.

You’ll be giving your body a total makeover!

Even though yoga is considered relaxing, it may keep you awake if done in the evening hours.

Plan your exercise routine either in the morning or late afternoon.

4. Make yourself a bedtime routine.

This doesn’t only work with kids.

If you get in the habit of going to bed at a certain time, your body will expect to be sleeping.

Some recommend milk right before bed, as it contains the sleep inducing chemical tryptophan.

Create a bedtime routine that involves things that make you tired, such as soft music, a warm shower, light reading material, or journaling.

Television stimulates the mind too much, which can cause difficulty sleeping.

Try recording your favorite nighttime TV shows to watch the next day, rather than staying up late.

5. Leave daytime stress outside.

In order to rest, you’ll want to put aside things that keep your mind whirling.

By keeping a calendar of things to do the next day, you can put your mind to rest.

Make sure you’ve dealt with all the questions that keep you awake – what bills need to be paid, what time the doctor appointment is, and so on, before you lay down.

This frees you up for sleep.

Once you’ve learned to rest well at night, you’ll experience a huge improvement in your quality of life.

No more yawning through the mornings and the groggy, grumpy you will be replaced with an energetic person ready to take on life.

So what are you waiting for? Start a relaxing bedtime routine tonight and wake up feeling refreshed tomorrow!

How did you feel after getting a good sleep?

How different is your day whenever you get a good sleep?

Talk about that in the Personal Growth Cafe Community!

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August 15, 2018June 5, 2018

Because I am organized, I am able to minimize my daily stress.

I take the necessary time to be organized because I know that doing so minimizes my daily stress.

While it is sometimes tempting to rush into a work week or a project, I recognize that my time is like money; I have to spend some to gain some.

I organize my time to facilitate my goals by pruning off activities that drain me of my time and energy.

I recognize that, like everyone else, my time is not limitless. I choose to set aside specific times for those activities that are important to me and I let the rest go.

I set aside time at the beginning of each project to make sure I have a clear picture of where I am going and that I have the resources I need to get there.

This way I don’t end up whittling it away on pointless and avoidable activities.

For example, I see no point in wasting time hunting for my keys each morning, so I set a basket by the door to drop them in each night.

Supplies are stocked and organized by my desk to prevent wasted time and distraction when I am in the middle of my work.

A weekly menu eliminates waste when I shop and minimizes my time in the kitchen.

I take a few minutes to do each of these things on a periodic basis so I can have more time to focus on what is truly important in my life.

What excuses do you give yourself for not being organized?

What frequent time wasters can be minimized or eliminated?

Talk about that in the Personal Growth Cafe Community!

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July 30, 2018January 8, 2018

I wholly accept stress in my life. My body is learning to use stress as a motivator.

I accept that stress in an inevitable part of my life and I let go of the idea that I can fight against it and make it disappear.

Instead, I recognize it as a valuable asset in my life, one that my body is learning to use as a motivational tool.

I appreciate the way that stress makes me get up off my seat and take action.

Stress alerts me when something needs to be addressed so I can stay on top of situations that I might otherwise be tempted to ignore or forget.

In healthy doses, stress sharpens my focus so I can concentrate and be more productive on the task at hand.

It makes me more acutely aware of what is going on around me and equips me to absorb information and make good use of it.

I treat stress as an ally and work with it, rather than against it.

However, I resist the impulse to ignore my stress until it has grown to the point that it has lost its beneficial nature and has begun to take a toll on my health and well-being.

By paying attention to my body’s signals, I can tell that stress is no longer being productive and that it has gone beyond the stage where it is encouraging me.

When this happens, I view it as a sign to step back, relax, and regroup.

Then, when I have done so, I can carry on, with stress in its rightful place as a healthy partner in my life.

How do you pay attention and respond when stress signals that something is wrong?

How do you allow yourself to regroup when stress ceases to work in your favor?

Talk about that in the Personal Growth Cafe Community!

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July 24, 2018January 8, 2018

I release myself from worry when priorities change.

I let go of unrealistic expectations. It’s not possible to see all the way to the end of my life and to anticipate every change along the way.

When my priorities change – as they will, likely again and again over the course of my life – I release myself from worry.

Things may not be part of my original plan, but I trust that everything will work out anyway.

By letting go of worry, I free up my energy to find the best and most constructive way of dealing with the situation at hand.

By accepting the situation and letting go of my ideas of what could have, should have, or might have been, I release myself to discover and draw out all that is inherently good in my new circumstances.

Only by being open to uncertainty and change can I truly discover all that life has to offer me.

I let go of the impulse to sit down in the road and sulk because it took a twist I wasn’t expecting.

I recognize that going backward is an impossibility.

So I keep moving forward, knowing that walking down an unexpected path is still progress, no matter if the scenery may have changed.

How do you respond when your circumstances change unexpectedly?

How can you make the best of an unexpected situation?

Talk about that in the Personal Growth Cafe Community!

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July 23, 2018April 16, 2018

I must stop, take a breath, and enjoy my life.

All the possessions in the world mean nothing to me if I cannot take time to enjoy them.

In my pursuit of material success, I take time to stop, take a breath, and really make the most of the opportunities that life has given to me.

I let go of all feelings of guilt for taking time out for me.

I know that I will be more productive down the road if I take regular time to rest and enjoy what I have earned.

Taking time to relax and play also increases my creativity.

Some of my best ideas come to me when I am relaxed and at peace.

By allowing myself to disengage from the stress and routines of everyday life, I allow doorways in my mind to swing open that would have otherwise remained sealed tightly shut had I remained at my desk.

Also, what I’ve earned means little unless I take time to share it.

A freezer full of steaks is just a box of meat.

Sure, it spells security to me to know that I won’t go hungry, but beyond that, it does nothing for me.

But when I invite family and friends to come and share in my bounty, then I experience true pleasure.

And in the process, I deepen the bonds that make my life worth all the effort I put into it in the first place!

When was the last time you allowed yourself to take a break and just enjoy life?

What time can you set aside during this coming week to relax?

Talk about that in the Personal Growth Cafe Community!

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July 22, 2018May 28, 2018

I let go of exhaustion and allow peace and tranquility into my life.

I breathe in serenity and breathe out stress and fatigue.

I care for my body each day by getting quality rest and nutritious food.

I care for my mind by keeping it honed with complex thinking. I care for my spirit by maintaining my conscious serenity.

My peace is something I actively seek out. It comes to me because I look for it.

Peace and tranquility are not simply things that happen to me, they are achievable states of mind that can be sought when I put forth the effort.

When I seek out peace and release unhealthy stress, my entire life is improved.

I am recharged and revived and I can face the day with a bright and serene point of view.

When I communicate in healthy ways, I bring peace into my life.

When I breathe deeply and relax or meditate, I bring peace into my life.

When I pursue activities in my life that I enjoy, I bring peace into my life.

When I maintain a positive outlook on life, I bring peace into my life.

Today I will seek out the peace and tranquility in my life.

I will maintain a positive attitude and I will give my body and mind all the things they need to be healthy.

Exhaustion and stress will shed from me like water and peace will be mine. I claim my peace today.

How have you brought peace into your life through healthy communication?

How have you brought peace into your life through pursuing activities that you enjoy?

Talk about that in the Personal Growth Cafe Community!

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July 21, 2018January 8, 2018

I have well-structured goals and stick to my deadlines.

Deadlines excite me because I see them as long-awaited finish lines.

I am thrilled by the opportunity to accomplish my goals in victory.

Focusing on meeting my deadlines is a way to keep me motivated.

Because I like to finish everything I start, I feel energized by an approaching deadline.

Showing others that I can keep my word and meet my deadlines is empowering.

The pride I feel is indescribable knowing that people can trust me to get things done. Being reliable is something I value in myself.

I picture myself in a well-planned race. I know the path I am going to take and I am excited to run the course.

Because I have prepared for my participation, I know I can reach the finish line victoriously.

As the finish line approaches, I surge forward. This is how I live my life.

At the end of every finish line, a medal awaits me to reward me for my efforts.

Whether that medal is a kind word, a note of thanks, or a bigger prize, I am fulfilled and happy.

Once again, I have proven to myself that I am dependable and that I can take on anything I desire.

Sticking to well-structured goals and deadlines allows me to accomplish my tasks and reach greater heights.

How can you feel energized by an approaching deadline?

How do you feel when you have finished something you have started?

Talk about that in the Personal Growth Cafe Community!

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July 11, 2018January 8, 2018

Laugh Your Way to Good Health: The Many Health Benefits of Laughter

Everybody enjoys a good laugh, whether it’s from a sitcom on TV, a live comedy show, or because a friend made a fool of himself.

When was the last time you took some time to relax and find something to laugh about?

Not just any laugh, but one of those deep belly laughs that clears out your tear ducts!

If you are among the many adults who have a hard time relaxing you’ll be surprised to know that there are real health benefits to laughter.

Yes, it sounds rather crazy, but your favorite sitcom can do wonders for your health!

How Can Laughter Help?

When you laugh, your body releases endorphins into the blood system. Endorphins act like natural pain killers and are also responsible for making you feel happy.

The best part is endorphins are completely free of any side effects – it’s all natural! That’s why you feel a “natural high” after the right dose of laughter.

Laughing not only leads to a feeling of well being, but it can also do the following:

Lower blood pressure – This cycle starts with the blood pressure rising when you start to laugh but then it decreases to levels below normal.

When you take deep breaths while laughing, more oxygen-rich blood is transported quickly throughout your body.

Reduce stress and increase your attentiveness, heart rate and pulse –

When your heart rate and pulse is elevated, you’ll feel more energized.

Of course, being more attentive can lead to better learning and growth.

Make your heart grow stronger – For a long time now, heart specialists have established that mental stress is particularly harmful to the heart and is one of the leading causes behind the build up of fat and cholesterol in the coronary arteries.

By laughing and reducing that stress on a regular basis, you’re helping your body reduce that fat buildup while reducing your risk of a heart attack.

Lower blood sugar – Laughter helps with reducing stress and stress often leads to an increase in blood sugar levels.

Laughter as a Form of Exercise

When you throw back your head and laugh, you’re actually working your muscles from the hips to the shoulders.

Since laughing involves taking in and releasing of air, the expelling of carbon dioxide and the intake of oxygen, your internal organs and core muscles get a good workout every time you laugh heartily.

It may sound silly, but it’s true.

Ever heard of “laughter yoga?” It’s a form of yoga class where you perform the regular stretches while getting silly to induce laughter.

Activities range from imitating animals to speaking in gibberish. If you think this sounds odd, you’re right.

It is! But we have to stop taking life so seriously and start having fun!

Improve Your Mental Health with Laughter

Everyday you’re faced with challenges and it’s completely up to you how to confront them.

You can choose a positive attitude or a negative one.

Laughing when faced with a challenge can help lift your mood (as well as those around you) and maybe you’ll be able to view the challenge in a positive light.

This will help you reduce the stress and get things done quicker.

Laughter is generally followed by a sense of relaxation, hence it’s a good form of stress relief.

Use laughter as a way to reconnect with your family, especially during troubling times.

When you laugh you generally talk more, make direct eye contact, and even get into closer contact.

A Laugh a Day…

Laughter has many physical benefits to your overall health and well being but you obviously still need to exercise, eat well, and go for your routine checkups.

Nevertheless, there are simply many perks to laughing and it will help you enjoy the hysterical life that surrounds you!

What makes you laugh?

When was the last time you had a good laugh?

Talk about that in the Personal Growth Cafe Community!

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July 5, 2018January 8, 2018

How to Work With Difficult People

No matter where you work or what industry you happen to work in, there’s a good chance you’ll meet someone you can’t stand working with.

It’s unfortunate, but true.

Maybe it’s as simple as getting a cubicle mate who is loud or overbearing or maybe it means dealing with someone who never gets things done on time.

The truth is we’re not always going to be friendly with the people we work with.

However, it doesn’t mean we can’t do anything to deal with the negative environment.

Take some time to follow these tips for dealing with difficult co-workers.

Once you begin implementing them you’ll find that it does get a bit easier to work with difficult people.

Remember: You’re NOT the Boss

If you don’t have authority over the other person, you’re going to look very unprofessional if you start telling them how to do their job.

If your coworker is lazy or does a poor job and you’re tempted to correct their mistakes, don’t expect to be thanked for it.

And don’t be surprised if they’re stubborn about your good-natured advice either.

Lead by example and focus on doing your own work successfully.

Avoid Communication through Email

When dealing with someone who’s difficult, try making it a priority to handle things on the phone or face to face. If you’re concerned about coming across well, remember emails can come across as sounding very blunt and brusque.

If you must communicate via email, try reading your emails out loud before sending.

Without tone or facial expression to help you out, you may come off as being angry or upset, even when you don’t intend to.

Though you might love nothing more than to avoid the person, make sure poor or misinterpreted communication doesn’t compound your issues.

Avoid Gossip

When someone at work is difficult, it seems natural to gossip about him or her, but don’t do it.

If you must vent your frustrations or get another opinion, wait until you get home.

Avoid office drama by not participating in gossip.

Not only do many offices have strict policies about gossip, you never know who might be listening.

Be friendly and make sure you always take the moral high road.

Let Go of Your Anger

When you’re dealing with a difficult person, it’s easy to get angry.

You think of the time they have wasted, the things they have done, and before you know it, you might have your teeth clenched!

Remember anger is an energy drain.

The more time you spend being angry, the less time you have to spend on important things.

Take time to release your anger and turn it towards more productive things.

Don’t let your annoying coworker eat up any more of your time than they already have.

Keep a List

If your coworker’s problems start to affect your work performance, start keeping a list of all the problems that arise.

It can help you establish a paper trail should it be necessary later.

Keep a list, date it, and if necessary, show it to your boss in a formal complaint.

Doing this will give you evidence in the event that your coworker disputes your complaint.

We all have coworkers whom we’d rather not work with.

Unfortunately, we don’t tend to have any control over who works with us.

Instead of wasting your time and energy stressing over those annoying people in your life, just get the job done while keeping problems to a minimum.

Focusing on your own job, along with carrying out the actions mentioned above, will save you your sanity in the long run!

Talk about that in the Personal Growth Cafe Community!

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