health – Personal Growth Cafe

September 13, 2019March 27, 2018

Developing a Healthy Body Image

Developing a healthy body image is one of the most important things you can do to maintain a healthy mindset.

It all starts from how you think of yourself, and when it comes down to it, you must accept yourself for the person that you are.

It can surely be tough though.

You’re constantly being thrown images of people who are almost impossibly thin and this leads you to set unattainable goals for yourself.

Since you can’t reach these impossible goals, you can get easily discouraged.

But there is good news!

Changing Your Self Image

The good news is that, with the proper drive, you can change the way you think about yourself.

Accept your current situation and set goals for yourself that you can actually attain.

This sets you up for success and a healthy, enthusiastic attitude as well.

Consider these steps on your path to change:

1. Accept yourself.

Accept yourself for who you are and know that it is good.

If you look in the mirror and hear the voice inside your head saying negative things about you, change the subject to something positive.

You’re a beautiful being and you should love yourself.

2. Avoid comparing yourself to others.

It’s so easy to get caught up in comparing yourself to your friends and the models in the magazines.

Everyone is different! We all have our own strengths and weaknesses, so make the most of what you’ve got!

3. Accept others.

Learning to accept others helps you more easily accept yourself. Pass out sincere compliments to others.

If you’re too harsh on others you tend to be too harsh on yourself as well.

4. Make an attainable goal.

If you do fall into an overweight or obese category, make an attainable weight loss goal for yourself.

Focus on areas that you can improve, like portion size or exercise routines.

Just don’t judge yourself or expect yourself to lose weight too fast.

Some people will just never be tiny no matter how much weight they lose; this goes back to that most important concept of accepting yourself.

5. Ask for help.

If you’re struggling with body image issues and the other tips don’t seem to be helping, it’s a good idea to seek out a support system.

Confide your true feelings to family and friends and let them help you reach your goals. You can even speak with counselors.

You shouldn’t feel embarrassed because they’re trained to deal with these very issues.

Adopting a Positive Mindset

One thing you can do to help develop a positive body image is master the art of reading and writing affirmations each day and in your times of need.

Affirmations are short positive statements that you can repeat when necessary or write out for yourself to post in areas where you’ll see them several times every day.

Focus on your positive attributes.

If you have beautiful eyes, post yourself a reminder about your beautiful eyes near the bathroom mirror.

You might be struggling with weight loss goals, but you still have your beautiful eyes.

When you hold onto a positive feeling, it gives you a drive and a glimmer of hope.

This positive attitude will make it easier for you to reach your goals!

How has your attitude changed how you feel?

How can you feel great about yourself through being healthy?

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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September 10, 2019March 27, 2018

How Meditation Can Improve Your Health

The most common image of meditation is one of a monk in a religious experience.

However, meditation is actually a practice that anyone can do to improve mind function and overall health.

Meditation has been proven to reduce stress levels and it can even help with conditions such as high blood pressure.

Once you’ve become more calm and peaceful through meditation, your life will open up to more opportunities and you’ll find it easier to make healthy choices.

What Exactly Is Meditation?

Meditation is a way of clearing the mind.

Once you’ve gotten into a habit of meditating often, you’ll discover that it’s easier than you think.

Some people sit in a cross-legged position when they meditate, but this isn’t mandatory.

Another sitting position might be more comfortable for you, but the key is to maintain a good posture.

If you slouch, you’re more likely to get tired and feel like falling asleep.

To get started, find a quiet place and get comfortable.

Then start taking deep breaths in and out.

Pay attention to your breath.

You might find it helpful to say a “mantra” to yourself as you breathe in and out.

Your goal is to keep your mind clear of thoughts.

Thoughts are inevitable though.

The best way to eliminate them is to recognize that you’ve had a thought and then focus on your breathing and clearing your mind again.

This will get easier with frequent practice.

Stress Free

When you focus on breathing and clearing your mind, you’re actually centered on the present moment.

On the other hand, stress arises when you think about something in the past or future.

Since you have little stress when you have a clear mind in the present moment, you exude calmness.

When you practice this often, you can bring a calm, stress-free demeanor to your everyday life.

Stress And The Body

When you feel stressed, you put your body into overdrive.

When it’s overworked, it’s more open to various diseases and disorders.

Stress exists for a reason; you need to have the hormonal adrenalin rush and increased breathing and heart rate in order to escape threatening situations.

It’s simply how you’re able to handle threats.

By always having your mind on past or future stressors, you keep your mind and body in a stressful state even when you aren’t enduring a stressful situation in the present.

This is exactly why it’s important to give your body a much needed break from all the stress.

When you learn to meditate often, you’re giving your body the energy and rest it needs to stave off exhaustion and disease.

Improving Your Health

The absence of overwhelming stress improves your health in many ways.

You’ll likely enjoy lower blood pressure and a strengthened immune system.

Stress can also lead to mental disorders, so when you strive to be stress-free, you’ll keep anxiety and depression away as well.

When you meditate, you place your body in a kind of sleep state.

You’re still awake, but your body can begin to repair itself in the same way that it does when you sleep.

If you meditate in the morning or at night, you can help yourself transition from sleeping to wakefulness and vice versa.

Meditation is the ultimate exercise for a healthy mind and body.

You’ll feel refreshed and rejuvenated once you’ve given it a try.

Who knew that “just sitting” could be so helpful!

What difference can meditation have in your life?

How have you brought peace into your life through relaxing your mind and body?

Talk about that in the Personal Growth Cafe Community!

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September 10, 2019March 27, 2018

I accept my body just the way it is.

August 27, 2019March 26, 2018

Today I am making small changes to build a healthy body.

I choose to eat nutritious foods, exercise regularly, and avoid contaminants that can harm my body.

These three choices help me look good, feel good, and strengthen my immune system to deter diseases.

When I eat right, I feed my body what it craves for optimum performance.

I take the time to plan in advance so I can eat healthy meals at home.

Just a little bit of planning keeps away the temptation to pick up fast food in a hurry.

I find it easy to get plenty of exercise.

When I can take the elevator or the stairs, I choose the stairs.

When I take a break from my work, I go for a short walk outside to get moving and enjoy some fresh air.

When I am at home, I am sure to spend plenty of time playing with my children and pets.

This gives us all some healthy exercise!

I do not allow things in my diet or my house that contaminate my health.

I avoid excesses like too much caffeine or sugar. I am free from smoke.

I clean my house with natural cleaners rather than with harmful chemicals.

Plus, I use organic methods of gardening and pest control.

Developing healthy habits helps me to make my choices automatic so that I am not tempted by the unhealthy alternatives.

Today, I plan to rid my house of unhealthy foods and chemicals and replace them with products that contribute to a healthy body.

How often do I pick up fast food?

What can I do each day to incorporate more exercise into my routine?

Talk about that in the Personal Growth Cafe Community!

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August 11, 2019March 26, 2018

Seven Secrets to Anti-Aging

Aren’t we all searching for the Fountain of Youth?

In a world that perceives intelligence, status, and beauty by age, people are clamoring for the latest anti-aging secret.

From low carbohydrate diets to Botox injections, everyone is waiting for the newest quick fix.

While, in reality, no one can be completely transformed overnight, there are some simple secrets that can assist in slowing down the aging process.

By incorporating these secrets into your daily life, you can retain your youthful look and vitality much longer than you imagine!

Here are seven secrets that can keep you looking and feeling young:

1. Diet. Focus your diet on fruits and vegetables – organic, raw, and fresh whenever possible.

Choose a variety of different types and colors to enjoy every day.

Different colored fruits and vegetables represent different vitamins that your body needs.

Raw fruits and vegetables also flush out toxins that your body may be harboring.

2. Exercise. This is common sense, but sense isn’t so common sometimes! Exercise is important for your body and mind.

You don’t have to lift 100 lb weights or run a marathon, you just need to stay active.

Whether that includes a daily walk, yoga, or swing dancing, do whatever it takes to keep your body moving.

Exercise strengthens the heart – a key component in staying young.

3. Limit alcohol consumption. Alcohol dehydrates the body and weakens the liver.

It’s your liver that flushes impurities from the body.

If you want to stay young and vibrant for as long as possible, limit alcohol consumption.

An occasional glass of red wine does have nutrients that can prevent heart attacks and other afflictions, so if you choose to indulge, a glass of red wine a day would be a good choice.

4. Quit smoking. Everyone knows that smoking is the leading cause of lung cancer and many diseases.

If you’re a smoker and hope to live a long and fruitful life, stop smoking now before it’s too late.

Joining a support group online or in your community will aid you in your quest to quit.

There are programs that help you stick with your plan, as well as people who can give you the much-needed encouragement and help hold you accountable for your actions each day.

5. Limit sun exposure. Too much sun exposure not only causes lines and wrinkles, but also makes us appear older.

In addition to those devastating effects, it also increases the chances for skin cancer.

To help stop the aging process, stay out of the sun and be proud of your peaches and cream complexion.

6. Consider becoming a vegetarian.

Though the final jury may still be out on the harmful effects of consuming meat, the reports of those who’ve stopped eating it are no less than astounding.

At a minimum, limiting your consumption of meat will help slow down aging.

Lower cholesterol and a lower risk of diabetes and heart disease are only a few benefits of a meatless diet.

7. Reduce stress. In today’s world of constant stress and pressure, you need to slow down and breathe.

Large amounts of stress can age us more rapidly than we’d like to admit.

Though very few of us can live a stress free existence, it’s beneficial to cut out as much stress as we can.

Schedule free time, either by yourself or with your family, so you can do something enjoyable and relaxing.

Life is a gift and we want to enjoy it for as long as we possibly can.

Though there are many scams and potions out there claiming to make you live forever, we know that this isn’t truly possible.

Strive to implement these tried and true common sense tips in your daily life.

They may not work instantaneously, but they’ll help slow down the aging process.

How do you give yourself as much nurturing as you need?

What else can you do to live a healthy life?

Talk about that in the Personal Growth Cafe Community!

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August 6, 2019March 26, 2018

Burnout Relief Strategies

Are you suffering from burnout?

Whether it’s caused by work issues, stress at home, relationship challenges, or a combination of all them, it can cause a frightening feeling of hopelessness!

Burnout often causes a feeling of numbness and not knowing how to get your life headed back in the right direction.

Take heart – hope is not lost! There are some strategies you can utilize to overcome burnout, once and for all.

Try these techniques to get relief from burnout:

1. Don’t blame yourself. Life is hectic and stressful, especially with all the intense demands placed on our shoulders.

If you’re feeling burnt out, rather than blaming yourself, be proactive in getting back in the saddle so you can feel like yourself again.

2. Remember, you’re in control of your destiny. Focus on what you can do, not what you think you should do.

3. Stop being so serious. With the stress and responsibilities you carry on a daily basis, you may be in need of some plain ol’ silly time.

Release your inhibitions and have some fun!

Whether it be dancing in your living room or swinging on the swings at a local park, take some time to find your inner child again.

This will help you let go of your current stress level, even if it’s just for a little while.

Making time to have fun will give you a chance to refocus and get your life and priorities back to where they need to be.

4. Stay healthy. It’s important to stay in peak physical condition when you’re under constant stress.

Eat many servings of fruits and vegetables, drink large amounts of water, and exercise.

Fit exercise into your busy schedule by making an appointment with yourself to exercise, and then keep your appointment!

5. Improve your time management skills. You may be burnt out because you’re trying to fit a week’s worth of stuff into a single day.

Unfortunately, that’s impossible!

Learning how to budget the time in your day more effectively will relieve a lot of this time pressure and stress.

Good time management will lessen the feeling of being overwhelmed, as well as enable you to have the time you need to do what you want to do.

6. Get enough sleep. This allows your body to rest, rejuvenate, and start the upcoming day with more energy.

You can also deal with stressful situations better when you’re alert and focused.

If you adhere to the 8 hours per night rule, you’ll find yourself more focused, levelheaded, and patient.

Final Thoughts on Burnout

No matter how you may try to sugar coat it, modern life isn’t easy.

It’s no wonder that sometimes we feel like we can’t juggle everything any more!

Although these feelings are normal from time to time, they can escalate out of control.

Before we reach that point, it’s important to get our lives back in the right direction.

These burnout strategies and tips will enable you to better handle every-day stresses so you can enjoy all the amazing gifts life has to offer!

What are some good ways to deal with stress?

What is the most unusual technique you have devised to alleviate stress?

Talk about that in the Personal Growth Cafe Community!

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July 31, 2019March 26, 2018

Natural Weight Loss Strategies

How many fads and crazy diets have you tried?

Even though deep in your heart you know this isn’t the proper way to get rid of any extra weight, do you still hope that this one is the miracle you’ve been hoping for?

It’s time to get out of the infomercial-driven market and realize that the real miracle diet is in natural methods of weight loss using nature’s own miracle foods.

By incorporating natural foods and strategies, you’ll be able to lose the weight you’ve been hanging onto for good.

Here are some natural foods to provide you with an upper hand in your weight loss battle:

1. Choose brown rice over white rice. Why brown rice?

The answer is simple, fiber.

Brown rice is loaded with fiber.

Due to the simple fact that the rice’s hull is kept intact during its processing, it retains its fiber content.

The natural fiber in brown rice allows our systems to run smoother and keeps us full for much longer than low fiber white rice.

Brown rice can be found in any grocery store, usually next to the white rice.

Throw some extra vegetables or herbs into the rice for some extra flavor and variety.

2. Choose sweet potatoes over white potatoes.

They aren’t just for Thanksgiving anymore!

Sweet potatoes are high in anti-oxidants and vitamins and are absolutely delicious as well.

Providing many more nutrients than a typical white potato, they’re low in calories and a great weight loss food choice.

Peel and cut sweet potatoes into chips or shoestring fries and roast in the oven for a tasty and colorful treat.

3. Water. Water is at the top of the list for a natural weight loss strategy.

It sounds pretty obvious, but the truth is, we don’t tend to drink enough water every day.

Not only does water flush out toxins and impurities, but it also helps in raising the metabolism, regulating body temperature and keeping our heart and brain healthy.

Be aware that the popular flavored waters often add some kind of sugar, artificial sweetener, or even salt to the formula, making them less healthy than plain water.

Stick to the natural stuff!

4. Legumes and beans. The benefits that beans and legumes provide are absolutely outstanding!

They’re low in fat and high in fiber, making them a great choice for weight loss.

They’re also extremely heart-healthy.

You can find a multitude of recipes online that incorporate legumes and beans.

Take some time to do a recipe search and your heart with thank you.

5. Fruit. Fruit is a wonderful addition to any natural weight loss regime.

It provides natural energy to make exercising easier and it’s loaded with fiber to keep us full and curb cravings.

Fruit should be eaten raw to receive its full benefit, especially the fiber.

Fruit juice doesn’t provide the same nutritional value as eating an actual piece of fruit.

Fruit smoothies are an excellent way to start your day.

Even if you’re not a breakfast person, smoothies are easy to make and take on the go.

Plus if you use fresh fruits, you’ll retain the vitamin content.

6. Vegetables. Vegetables are one of the building blocks of good nutrition, and essential to weight loss success.

High in vitamins and nutrients, veggies also provide us with energy to sustain us throughout the day.

Plus, they have very little sodium, so they reduce bloating and water weight gain.

Try to incorporate veggies into your lunches and dinners every day, specifically aim for dark orange and dark green vegetables like squash, spinach, pumpkin, and romaine lettuce.

A simple side salad or lettuce and tomato on a sandwich are easy ways to get started.

7. Eat organic and raw. It’s always best when trying to lose weight naturally to utilize organic products as much as possible.

Organic produce is free of pesticides and preservatives and raw foods retain all of their natural vitamins and minerals.

By ridding your body of these dangerous chemicals, weight loss can occur that much easier.

Visit your local farmer’s market and support your local farmer.

They might also have a larger variety of organic produce than the grocery stores.

Following through with your decision to lose weight can sometimes seem overwhelming.

But if you approach it with a few natural tips and tricks under your belt, you’ll be that much closer to weight loss success!

How important is good health to you?

How do you keep yourself healthy despite a busy schedule?

Talk about that in the Personal Growth Cafe Community!

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July 24, 2019March 25, 2018

I am healthy and deserve the benefits of a healthy lifestyle.

My body is a valuable temple for my soul and so I treat it with the utmost respect.

Taking care of my body has allowed me to enjoy my life to the fullest.

To keep myself hydrated, I drink plenty of water during the day.

I eat a balanced diet rich in fruits and vegetables.

To prevent toxins from entering my system, I prefer to eat organic foods.

My diet is made complete by the rich vitamins and minerals that I take.

I control my urges, doing all things in moderation.

I stay away from harmful drugs. Addictions are powerless against me.

I take charge of my health because I want to have a long life to share with my loved ones.

My life reflects my hard work. I enjoy my active lifestyle, free from aches and pains, because I take care of my body.

I am able to play with my children without worrying about my health.

I can exercise without getting out of breath because my heart is healthy.

Generational diseases in my family are minimized because I have taken the initiative to guard my body.

When it comes to caring for my health I am on the offensive.

I do not wait until something happens before I actively defend my health.

As a result of my lifestyle choices, I have the freedom to do more.

I deserve the benefits of a healthy lifestyle because I work hard to maintain supreme health.

Exercise releases endorphins into my brain that act as antidepressants, making me feel happier.

And so, I am constantly in a good mood.

Being healthy allows me to enjoy fulfilling relationships and produce quality work.

I am a better person because I take care of my body.

How do you take care of your body?

What are some lifestyle changes that you can make in order to be healthier?

Talk about that in the Personal Growth Cafe Community!

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June 25, 2019March 23, 2018

Getting the Beach Body You Deserve

With summer here, most of us are thinking about the sandy beaches, the warm sun and how we’re going to look in our swimsuits.

Is the thought of other people seeing your thighs or belly a little scary?

Well here are some quick and easy ways to get your body ready for swimsuit season this year.

Start a regular exercise program.

This isn’t a revolutionary idea, but you can target the problem areas by doing exercises specifically for your belly, thighs, upper arms and love handles:

Crunches for your abs

Arm rolls and pushups for your upper arms

Leg lifts and squats for your thighs

Bending at the side while standing for love handles

Those are just a few suggestions of exercises you can do at home that target those specific areas.

Other exercises you can do to get your body in swimsuit shape are:

Swimming at your local community center or public pool

Jogging

Walking around your neighborhood with a friend or relative

Biking

Hiking on trails or in other naturally scenic areas

Inline skating at a local arena or in your neighborhood

Nintendo Wii fitness games

Start eating smarter and healthier. Choosing the proper foods is not only important for your looks, but it also affects how you feel.

To burn fat off healthily and easily, begin eating a diet of plenty of green leafy vegetables, wholesome fruits, lean meats, and whole grain breads.

A well-balanced diet helps your body function properly and helps you feel full and satisfied throughout the day.

Reduce your portions and eat less. Portion control, or lack thereof, is probably the biggest factor in weight gain in today’s society.

For some reason the majority of the population has come to think that we’re supposed to eat enormous amounts of food in order to feel satisfied, but the opposite is true.

When you reduce the amount of food you eat in one sitting and wait a few minutes, you’ll notice you more full than you think.

This is because it takes your body 20 minutes to tell your brain that you’re full.

Here’s another tip: Eat six small meals a day, as opposed to the 3 larger meals that you’re accustomed to, and you’re more likely to lose weight.

By eating smaller, more frequent meals, you’re keeping your metabolism going.

It doesn’t slow down or stop then have to work so hard to restart itself.

Stay active by incorporating regular exercise into your daily routines.

Whenever you can, take the stairs.

Park farther out when going to the store or appointments.

Walk wherever you can instead of driving.

If you sit behind a desk all day, get up and move around every hour for 5 – 10 minutes.

Keep a diet and exercise journal. Keeping track of how often you exercise and how much you eat will really help you see the big picture.

Journaling will also help you see your progress, which can do tremendous efforts in keeping you motivated.

A simple notebook will do, or you can use a spreadsheet program on the computer.

Another alternative would be to create a weight loss blog.

Having your progress available for the public eye to see is a great way to stay on track and motivated.

Getting your body ready for the beach doesn’t have to be difficult or take up extra time that you don’t have, but it can be done.

By taking action with the suggestions above, you’ll begin to see the results you want and have the beach body you deserve!

What activities are you doing to keep your body fit?

How important is staying in shape for you?

Talk about that in the Personal Growth Cafe Community!

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June 21, 2019March 23, 2018

How to Lose Five Pounds

How many times have you heard someone say that they want to lose five pounds?

And how many times have you heard that the diet starts tomorrow?

Tomorrow? Why not right now?

The truth is, losing a mere five pounds is very realistic and it can be a great kick-start to your metabolism and energy levels.

Plus, it can help you fit into that little black dress or suit for that upcoming wedding, reunion, or vacation.

But you have to make the commitment to start now, not tomorrow, not Monday, but right now!

Below is a healthy plan to help you shed 5 pounds quickly, easily and most importantly, the healthy way.

As with all diets, check with your doctor before starting any weight loss or exercise plan.

1. Begin by drinking more water.

Your body requires water to function properly and with the right amount of water, your digestive system will work more efficiently.

Plus, by filling your stomach with water, you’ll eat less and feel full faster.

Water helps flush your body of toxins and water weight.

Yes, more water actually helps your body get rid of excess water.

The daily minimum intake of water is 64 ounces (or almost 2 liters).

If you’re like most people, your current intake of water is probably less than half of the recommended amount, so drink up!

2. Get off the couch and get active. When you move your body you build muscle, which burns fat.

There are so many activities that you can engage in that don’t cost money or require expensive gym equipment to help you get fit and lose weight.

Here are some ideas:

Walking around your neighborhood or in a local park

Biking

Hiking

Swimming

Throwing a ball with your kids or spouse

Frisbee

Volleyball

Tennis

Inline skating (with the proper safety equipment of course)

3. Make healthier food choices. To effectively boost your calorie and fat burning processes, eat healthier foods like leafy green vegetables, fruits and lean meats.

You’ll also want to limit your intake of red meat, high calorie and fat dressings, gravies and sauces and avoid sugary drinks, candy or other foods with lots of sugar.

Sugar causes you to put on weight, so when you eliminate sugar, you help eliminate weight gain.

Also, try to choose natural or organic foods in order to avoid consuming chemicals that may actually cause you to retain weight.

4. Use portion control to limit the amount of food you consume.

Studies show that reducing the amount of food you eat actually produces the quickest weight loss.

Obviously you want to do this in a healthy manner, not obsessively or out of control.

5. Eating 6 small meals a day, as opposed to the three larger meals you’re probably accustomed to, has been shown to be healthier, help reduce fat stores and to increase metabolism.

If you’re wondering what a healthy portion looks like, it’s all in the hands.

In other words, a healthy portion or serving size is about the size of your fist, palm, or hand, depending on what food you’re eating.

Close your fist. That’s a healthy portion size for a serving of rice, pasta or other side dish.

Open your hand and look at the size of your palm.

This is the perfect amount of chicken breast, pork or other types of meat. It should be about the size and thickness of a deck of cards.

The size of your entire open hand is the perfect size for veggies.

Replace unhealthy snacks with nuts, raw veggies or fruit. Here are a few examples to help you choose healthier snack options:

When you’re craving chips or other salty, crunchy snacks, grab a handful of nuts instead.

They are healthier for you and satisfy the craving for salt or crunchiness. Also, try to buy nuts with less salt.

Natural or raw varieties will help to reduce your salt intake too.

When you want something sweet, grab a piece of fruit like an apple, banana, orange, or melon.

The natural sugar is way better for you than eating a bowl of ice cream or a handful (or two) of cookies.

Have the munchies in general?

Nibble on some raw carrots, celery or broccoli.

Losing 5 pounds can be fun and make you feel so much better about yourself.

Probably the best part is that it can be done quickly, in as little time as a week or two, depending on your specific circumstances.

Whether it’s to kick-start your weight loss plan or to fit into that little black party dress, taking off 5 pounds is a step in the right direction to a healthier, more fit you. It begins now!

How important is losing weight to you at the moment?

What are you doing to lower your weight?

Talk about that in the Personal Growth Cafe Community!

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