health – Page 2 – Personal Growth Cafe

June 19, 2019March 23, 2018

Living with a Chronic Disease

Living with a chronic disease is difficult because of the pain, suffering, and shame that often accompanies the disease.

It can be easy to fall victim to the negative mindset of “My life is ruined” or “I’m useless now,” but that doesn’t have to be the case no matter how debilitating the disease may be.

When living with a chronic disease, it’s important to focus on what you can do.

Likewise, it’s important to disallow negative thoughts from dictating what you can and can’t do.

When you’re diagnosed with a chronic illness, there are many changes that take place:

Change in your lifestyle

Change in your attitude

Change in the way you do things

Maybe even a change in where you live

That’s a lot and all these changes can certainly be stressful!

Taking Control

Our mindset is the biggest factor on how you choose to react to a negative situation.

Remember, your reaction is always a choice.

You can let the news debilitate you or you can let it move you into new areas you might’ve never thought possible.

When I think of someone with a chronic disease, Michael J. Fox is one of the first people who comes to mind.

He has Parkinson’s disease, which causes loss of muscle control throughout his body.

Fox constantly shakes and trembles, making everyday tasks like brushing teeth and eating very difficult.

Not only that, but he had to make a complete lifestyle change from a successful acting career to being an activist in helping others who have Parkinson’s or other diseases.

Does Michael J. Fox allow Parkinson’s to control his life?

No, he took control and has learned other ways to live life to the fullest, despite his disease.

Making a Difference in the Lives of Others

You don’t have to be a TV or movie star to make a difference in your life or the lives of others either.

There are many opportunities to help others and build a community. Some of these are:

Start a blog about what it’s like to live with your disease.

Others may benefit from knowing that they aren’t alone in their sufferings.

You just may be the source of encouragement that strengthens others!

Fundraising activities and events. Get involved with fundraising, whether it’s in your local area or worldwide via the Internet.

Speak out about your illness. Be a speaker at a fundraiser, in a school or at other events to help raise awareness.

Volunteer at your local community center. Be proof that living with a chronic disease doesn’t have to be debilitating.

Be an advocate for yourself and those with the disease.

Support One Another

Make it your mission to find others to rely on for support and encouragement.

Getting involved with support groups gives you the social support that is essential to your mental and emotional well being.

Search for a support group online or in your local area and get active in the group.

Don’t let the disease have control over your life.

By taking action and getting directly (or indirectly) involved with finding a cure, raising awareness in your community, and speaking to others about it, you’ll find that life doesn’t stop because of the disease.

Instead, many doors of opportunity are waiting to be opened by you.

How can you live happily despite having an illness?

How can sharing what you learned and experienced through this health condition give your life more meaning?

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.

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

June 11, 2019March 23, 2018

15 Brain Boosting Activities

If you don’t keep your mind active, studies show that your brain loses some of its functionality as you age, which causes memory loss, brain fog, and even Alzheimer’s.

A well-stimulated brain also elevates your mood, which helps you feel better on the inside.

Here are 15 brain boosting activities:

1. Play games that challenge and stimulate your mind. These include:

Picture Puzzles

Strategy Games

Crossword Puzzles

Card Games

Deduction Games (such as Clue)

Visualization Puzzles

Optical Illusions

2. Reading stimulates the brain as it activates your imagination.

Reading also helps with memory retention and problem solving, especially if you’re reading a mystery.

Also, self-help books stimulate your brain by helping you to think for yourself, as well as find solutions in your mind.

3. Exercising helps circulate blood that carries oxygen to your brain.

Over the long-term, exercise is proven to increase brainpower and even create new neurons.

4. Stimulate your brain with meditation.

Meditation has been shown to increase your IQ, relieve stress, and promote a higher level of brain functioning.

Meditation also stimulates the prefrontal cortex of the brain, the area of the brain responsible for advanced thinking, ability and performance.

5. Deep breathing helps deliver oxygen to your brain. Oxygen helps you be more alert and awake.

As little as 10 to 15 minutes of deep breathing daily can increase brain functionality.

6. Taking fish oil supplements is literally like membrane material for the brain.

The two primary components in fish oil, DHA and EPA, strengthen the emotional center of the brain and boost focus.

7. Studies have proven that listening to music strengthens the right hemisphere of the brain and actually changes the structure of it.

Also, people who listen to music are shown to be more emotionally intelligent than those who don’t.

8. Writing improves memory and thought expression.

Writing articles, blogs, or journal entries stimulates thought processes, which also enhances brain function.

9. Sleep clears out brain clutter and reduces brain fog.

When you don’t get enough sleep at night, your memory and normal brain function suffers.

10. Painting is shown to be an effective brain booster in that it sparks the creativity within you.

Even if you’ve never tried painting before, give it a shot. You’ll find that you feel more creative and may actually enjoy it.

11. Starting the day out with a good breakfast has been proven to supply energy to the brain and body for the whole day.

When you skip breakfast, you’re missing out on a powerful edge, both physically and mentally.

12. Walking allows you to clear your mind and thoughts.

Not only is it good exercise for your body, walking gives your brain a chance to wander freely, clearing it of any troublesome thoughts.

13. Drink a serving of pure fruit juice. Fruit juice contains nutrients that revitalize and refresh the brain.

Juices to drink are pomegranate, blueberry, and cranberry as they deliver more focus and energy.

14. Students who drink some caffeine before an exam typically have higher scores than those who don’t.

This is because caffeine stimulates activity in the brain, which produces better focus and thinking ability. Don’t overdo it though!

15. Draw a picture. Like painting, drawing stimulates the creative side of your brain.

So get out some colored pencils and start boosting your brainpower.

To get the most out of these brain boosting activities, mix them up and do a variety of them at different times.

Just choosing one won’t boost your brainpower, however, combining and alternating them will give your brain the added boost you need now and in the long run.

How are you exercising your brain power?

What do you do when you feel your brain is getting drained?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

June 4, 2019March 22, 2018

Top Five Energy Boosters

With so many ads about which super foods are best, it can be confusing to decipher what’s a scam and what’s the truth.

That’s why I compiled a list of the top five energy boosting foods that will give you true, lasting energy to keep you hopping all day!

1. Oatmeal

Oats contain the energizing and stress-lowering B vitamin family, which helps transform carbs into usable energy.

Oats are also low on the glycemic index because they have a lot of fiber.

That means that your body gets a steady stream of energy, as opposed to a short-term spike, because the carbohydrates gradually flow into your bloodstream.

The key here is to look for high-fiber oatmeal, like oat bran.

For the best nutrition kick, avoid instant oatmeal and stick with more natural varieties, then add your own sweetness.

2. Lentils

Beans are a great source of fiber, which translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper.

Lentils provide both carbohydrates and protein, making them a great addition to any meal.

Lentils help reduce your cholesterol and blood pressure, and they’re low in fat and calories to boot.

3. Bananas

Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function.

Unlike some nutrients, the body doesn’t store potassium for long periods of time.

This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating.

The sugar in bananas is an easily digested form of carbohydrate.

Other fruits such as apples, grapes, peaches and pineapples also make great energizing and refreshing snacks.

We all know we need to be eating more fruits in our diet!

4. Chocolate

Studies show that chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine.

Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, and improve longevity.

Chocolate contains sugar and caffeine along with fat and calories so consume in moderation.

When possible, opt for dark chocolate or raw cacao for the highest source of antioxidants.

5. Almonds

These little guys are great if you’re looking to improve your focus and mental clarity.

Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.

6. Healthy Fats

Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and fish oil.

Of course, you’ll want to check with your health practitioner before making drastic changes to your diet.

Incorporating these foods into your daily menu takes some planning, so here are some ideas you can use to ensure you’ll have all the energy you need every day.

Breakfast

Smoothies: For breakfast, a banana fruit smoothie is a quick and easy way to get the potassium your body requires for normal function.

In a blender, combine a small banana, some frozen berries of your choice, ice, 1/2 cup low fat milk, and a teaspoon of vanilla.

You can also add a tablespoon of peanut butter or some raw cacao powder as well.

Oatmeal: If you need a quick breakfast, you may not always think of oatmeal, or you may think of instant oatmeal, which isn’t as nutritious.

Some companies are making instant oatmeal healthier by not adding as much sugar and artificial flavoring, but you’ll always want to compare the sugar and fiber amounts across a few different brands to find the most nourishing oatmeal.

Cereals: Another great alternative to a bowl of hot oatmeal is bran and muesli cereals.

They contain a lot of the energy boosting nutrients of oatmeal, and often contain healthy nuts and dried fruits as well.

Snacks

Almonds: These nuts are perfect as a mid afternoon snack.

Grab a handful and take them to work with you in a snack cup or baggie.

Dark Chocolate: When you’re feeling sluggish, a small dark chocolate bar is all you need for a great pick me up that will last longer than an hour or two.

Dinner Side Dishes

Beans: Lentils are a great side dish to enhance many dinner entrees such as tacos and burgers.

You can also make lentils a main dish by combining several types into one dish as a bean soup or bean casserole served with cornbread.

Another way to eat lentils is to add some pepper and melted shredded cheese as part of a healthy lunch.

Working these naturally energizing foods into your daily routine doesn’t have to be difficult.

With a little imagination and effort, you can have all the energy you need to stay awake and alert throughout the entire day!

What causes your energy to get drained these days?

What do you do to get back on track?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

April 28, 2019March 15, 2018

I enjoy breathing effortlessly and deeply.

Breathing is my way of dispersing serenity through my body.

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

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

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

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

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

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

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

My life is free from the effects of smoking.

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

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

Sending oxygen to my brain maximizes my brainpower.

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

I breathe in power and blow out stress.

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

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

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

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

April 1, 2019March 12, 2018

Top Five Healthiest Dark Green Vegetables

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

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

Take a look at Popeye and his spinach.

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

Maybe the general idea isn’t so far fetched.

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

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

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

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

Many foods tend to lose nutrients when cooked.

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

Here is some important information about these healthy veggies:

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

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

Some facts about broccoli you may not already know include:

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

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

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

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

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

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

You may just find yourself thoroughly impressed.

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

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

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

Vitamin K helps promote healthy eye and brain function.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How do you feel about vegetables?

How often do you include vegetables in your daily diet?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

March 29, 2019March 12, 2018

Top Seven Healthiest Orange Fruits and Vegetables

Fruits and vegetables are an important staple in any diet.

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

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

The beta-carotene gives the vegetable its orange color.

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

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

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

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

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

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

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

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

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

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

2. and 3. Squash & Pumpkin.

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

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

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

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

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

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

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

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

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

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

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

They can even relieve clogged pores of the skin.

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

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

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

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

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

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

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

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

What are your favorite fruits and vegetables?

How often do you eat orange fruits and vegetables?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

February 16, 2019February 28, 2018

Getting Started with Yoga

Getting started with Yoga can be fun, and it’s not as hard as you might expect!

You can start with the basics and progress to different types of Yoga to discover which style fits your needs the best.

How do you get started with Yoga?

What are the various forms of Yoga?

In this article, you’ll learn the answers to these questions so that you can start enjoying the benefits of Yoga in your life.

Here are five things to consider before jumping in:

1. Buy a good Yoga mat.

If you’re unsure which mat is a good one, ask your local sports equipment store for help.

You may also need some other supplies, like Yoga straps or blocks, as your routine grows more intense.

2. Do you prefer to exercise alone or do you enjoy group interaction?

Think about whether you prefer a group environment or if you feel more comfortable buying a DVD to work out at home.

3. Check what’s available in your area.

If you decide to seek out a Yoga class, call your local fitness and community centers.

Many such places include Yoga classes that are perfect for beginners.

4. Wear the proper clothing.

Wear comfortable and loose fitting clothes, but steer clear of overly baggy ones.

Leggings and a T-shirt are good for women.

Men can wear sporty, jogging-type pants.

5. Be open-minded about Yoga.

Yoga is not only about exercising your body but also helping your mind become in tune with your body.

It also focuses on using every muscle and joint to improve flexibility and awareness.

Types of Yoga

There are several types of Yoga.

Let’s take a look at just a few of them and what they entail.

You can learn more about the different types by doing some research on the ones you feel you’d most enjoy.

1. Hatha classes will teach you the basics of Yoga.

2. Vinyasa includes the basics, but follows a more vigorous routine.

3. Ashtanga and Power Yoga are faster paced variants.

4. Iyengar is more focused on body alignment and specific areas of the body.

5. Kundalini – While all Yoga includes good breathing techniques, Kundalini focuses a lot on breathing with movement.

6. Bikram (Hot) Yoga is practiced in a 95-100 degree room so you can sweat and loosen tight muscles.

Keys to Starting Yoga Successfully

1. Don’t push yourself too hard. Your instructor should tell you this, so pay attention to their message.

You shouldn’t feel pain when doing Yoga. Take caution to avoid overdoing it.

2. Focus, focus, focus! Breathing is an integral part of any Yoga workout.

Although it might be hard at first, focus your efforts on the breathing techniques.

Eventually these will become a habit and you won’t need to think about how to breathe correctly, but until you get to that point, make a concerted effort to breathe properly.

3. Intimidation isn’t a factor. Don’t feel intimidated if you can’t do all the poses correctly.

In time, you’ll begin to strengthen the muscles you need. Just like anything else, it takes practice to master Yoga.

4. Keep a regular routine. Yoga works best when performed at regular intervals.

Keep up with your workouts to reap the benefits.

Consistency is the key when it comes to Yoga or any workout.

5. Use a buddy system. If you find it hard to stick to a good Yoga plan, enlist the help of a friend who may be looking at Yoga as well.

Having a buddy join you at your Yoga classes can be much more fun.

When you decide it’s time to get started with Yoga, stick to the basics, start slowly and don’t fret if you can’t do everything correctly from the get-go.

Yoga is a rewarding and helpful way to turn your body, mind, and spirit into one healthy and happy unit.

How easy is it for you to start working on something you like?

How can this help bring you peace of mind?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

February 5, 2019February 28, 2018

Making Healthy Food Choices In Our Busy Lives

You already know how important it is to make healthy food choices for you and your family.

But how can you fit the best choices into your busy life?

You’ll be pleased to discover that a hectic life doesn’t mean that every meal has to be fast food on the run!

Sometimes it’s difficult to make healthy changes, but with a little planning and know-how, it can be done.

Here are some strategies to help you and your family make healthy choices:

1. Avoid temptation.

It’s so easy to walk into the store with good intent, but walk out with bags full of unhealthy foods.

Unfortunately, our wills are weak, especially if we’ve trained ourselves over the years to buy junk foods.

2. Never shop when you’re hungry.

This way you won’t pick out unhealthy choices because they look good at the moment.

3. Get rid of the unhealthy foods in your home.

If they aren’t around, you won’t be tempted to eat them.

4. Think of healthier alternatives to your family’s favorite unhealthy foods.

Rather than high calorie chips, try trail mixes or rice cakes.

Low calorie puddings or frozen yogurts are better alternatives to higher fat ice creams.

5. Eat fast and healthy meals at home.

When you’re tired at the end of the day and you realize you still have to feed the family, it’s easy to go to a fast food chain and throw fast food on the table.

It may save some time, but it won’t save your health – or your pocket book!

The great thing is that there are many easy, fast, and healthy foods you can make at home.

This takes some planning, but you’ll be more satisfied, save money, and be healthier as well.

6. Look online for quick and easy recipes made with all natural ingredients.

Many recipes can be made in 30 minutes or less and only have 5 ingredients.

Taking the time to do some recipe research will save your sanity in the long run.

Then once you find a “hit” with the family, store the recipe in a book or on your computer.

7. When you cook, make large batches and freeze the leftovers.

This way, you’ll already have meals in the freezer that you can just thaw, heat, and serve.

No muss, no fuss! This is the opportune way to enjoy “fast” food at home.

8. Eat Slower.

Since the brain takes about 20 minutes to get the signal that the stomach is full, if you eat too fast you’ll pack in a lot more food than you need.

When you’re still thinking you’re hungry, it’s easy to make the wrong choices about food.

If you slow down while you’re eating, you’ll eat less and you’ll still feel full.

9. Set a calming mood before sitting down for a meal.

Avoid having the television on or eating as you’re rushing the kids out the door to another activity.

Sitting calmly at the table will allow everyone to relax and enjoy their meal.

10. Make dinner time a social experience.

Dinner should be about enjoying your company and taking pleasure in the foods you’re eating.

When you begin to look at mealtime as a social experience, it becomes easier to make the right choices about healthy foods.

Suddenly you aren’t so worried about rushing through and making it quick.

Dinner becomes a great experience when you’re able to enjoy healthy foods together.

Take time to eat as a family and enjoy a real conversation with each other.

Talking will naturally slow down your eating pace, while also reconnecting you with your family members.

Using these techniques will bring all kinds of healthy benefits to your family and teach your children a healthy lifestyle.

Healthy food choices are a possibility in your busy life if you take the time to plan ahead and make dinner time a priority in your home.

What are your favorite recipes that can be prepared quickly?

How healthy is your meal menu this week?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

February 4, 2019February 28, 2018

Losing Weight Can Be Fun – Five Simple Activities to Get Healthy and Have Fun

Do you groan when you think of trying to lose weight and exercise?

Most of us do! Unfortunately, for so many, the very idea of losing weight breeds negative thoughts and feelings.

You may even feel as if it’s an impossible challenge.

After all, who wants to think of climbing on those machines in the gym for 30 minutes to take off the pounds?

Or even worse, doing sit-ups at home. Yuck!

If losing weight has become a drag, you need to rethink your strategy.

You’ll be glad to discover that you don’t need to go to the gym to lose weight and get the body you want!

Here are five simple activities that will help you get healthy while having a blast:

1. Play group sports.

One great idea for losing weight the fun way is to play group sports.

Next time, instead of dragging yourself to the gym and those dreaded machines, check out the recreation center in your area.

Start playing soccer, softball, volleyball, or basketball.

With these activities, you’ll be burning off the calories while enjoying yourself at the same time!

2. Go for a walk with your friends.

Another great way to get active and improve your health is to start walking with friends.

Meet during the week to take a brisk walk together, either in the morning before your day begins, during lunch, or in the evening after work.

Schedule your walk into your day as social time.

While you’re walking, take time to catch up and chat with each other.

This way it feels more like a social experience instead of exercise.

3. Dance.

Dancing is another great way to burn off mega calories while you have a great time.

You’ll get your heart pumping, and you’ll enjoy an awesome total workout!

Take a dance class.
Go out to a nightclub where you can dance the night away.
Get some dance videos so you can dance at home.

4. Beautify your yard or cultivate a garden.

Gardening and yard work are both activities that burn calories so you can lose some weight.

Planting flowers or vegetables, pulling weeds, raking, hauling dirt, and doing other gardening chores can really help you get in shape.

When you’re squatting, bending, and yanking out those weeds, you’ll be working muscles you didn’t even know you had!

5. Play with your family.

Even something as simple as playtime outdoors with the family can help you lose some pounds and stay healthy.

Whether it’s running, Frisbee, or playing tag together, just having fun with the family can give you some much needed activity.

Visit a park and go hiking on the trails.
Climb a tree in your backyard.
Go swimming or skiing.

The possibilities are endless!

You’ll have fun spending quality time with your family, and teaching your children a healthy lifestyle as well.

Although these activities are fun, regular activity and eating a healthy diet go hand in hand when you want to lose weight.

You can’t count one weekend of gardening as your exercise for the week.

Vary your activities for more fun, and do something to get moving every day.

Consistency is the key to reaching your weight loss goal.

As you can see, exercising and getting in shape don’t have to be boring or unpleasant.

There are plenty of easy activities you can do to lose weight, improve your health, and have fun!

How do you feel about your current weight?

What activities are you doing to keep yourself fit?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

February 2, 2019February 28, 2018

How to Maintain Healthy Eating Habits

Are you struggling to keep your resolution to eat healthy, nutritious foods?

Once you’ve set a goal to maintain healthy eating habits, how do you go about actually achieving that goal?

The good news is that once you do something consistently for only a few weeks, it becomes a habit.

Here are some simple techniques to help you avoid those tempting junk foods so you can make wise and healthy decisions in your daily routine.

Strategies to Avoid Temptation:

1. Am I hungry?

Ask yourself if you’re really hungry or if you’re eating out of convenience or emotion.

Many times you probably aren’t as hungry as you think, so try to get involved in a different activity instead of snacking.

2. Water, water, and more water.

Drink a lot of water each day.

Not only is this good for your whole body (both inside and out), it can actually make you feel full.

Also, oftentimes when you think you’re hungry, your body is actually thirsty, so keep yourself well hydrated.

3. Try chewing gum.

Putting something in your mouth like gum or hard, sugar-free candy can help convince your brain that you’re eating!

4. Divert your energy.

Instead of putting all your energy into making two grilled cheese sandwiches with bacon, try taking a walk or doing something that requires you to use your hands, like knitting or woodworking.

It’s pretty hard to do these and eat at the same time.

5. Allow yourself snack time.

Choose healthy snacks instead of chips and salsa or chocolate bars.

For snack time, try eating celery, popcorn without butter, fruits, or a make-your-own trail mix with raisins, nuts, and dried fruits.

A good hint for snacking is to have healthy snacks readily available in your home, and unhealthy snacks completely out of the house; that way, the healthy stuff is easy to grab.

How to Choose Healthy Foods:

The next time you’re off to the grocery store, use these tips to help you choose the right foods and avoid the unhealthy stuff.

1. Stay away from preservatives.

You don’t need that Twinkie that can outlast any environmental disaster!

When you learn to read nutrition labels and ingredient lists, you’ll find that there are many snacks that are full of preservatives.

You probably shouldn’t buy the food when the ingredient list contains more than a handful of items.

Plus, if the expiry date isn’t until two years from now, it’s being heavily preserved.

2. Use the food pyramid.

The recommended food pyramid from the Federal Food and Drug Administration (FDA) gears you toward whole foods and minimal sweets.

Get a copy from the FDA and make your grocery list by following their guidelines.

3. Buy lots of fresh vegetables that you can use to make up a quick and healthy stir-fry with chicken, brown rice, or even soy products.

Buy easy to make salads where the lettuce and other veggies are already washed.

These are easy, quick, healthy, and they taste good.

The key is to choose vegetables that are dark green or orange in color.

3. Buy fresh fruits and do some research on how to tell when fruits are at their freshest and when they’re in season.

Try some of those exotic fruits you’ve always looked at but never purchased.

Make your own fruit drinks and smoothies for a healthy, delicious treat.

More Great Grocery Store Tips:

1. Shop in a circle.

Many nutritionists will tell you to shop the perimeter of the store.

Grocery stores are usually set up with their fresh foods, fruits, vegetables, fish, and breads all around the perimeter.

Preservative-laced foods are in the center and at the ends of each aisle.

2. Go alone.

Leave your children in good hands and go alone to the grocery store.

This way you can concentrate on getting only the healthy foods you desire without being pressured into buying junk.

Alternatively, if you do bring your children, be prepared to spend extra time teaching them how to spot healthy foods.

3. Make a list!

This technique is a tried and true method to avoid buying foods that aren’t healthy.

Stick to your list and, for fun, seek out healthy foods you haven’t tried before to tempt your taste buds

With some determination and strategies in place, you can achieve your goal to eat healthy!

By incorporating healthy changes into your diet one by one, you’re slowly creating a new habit.

Before long, you’ll be choosing healthy foods without a second thought, and those unhealthy foods you used to eat will no longer tempt you.

Once you discover the benefits and better taste of fresh and healthy foods, you’ll never want to go back!

How often do you have nutritious food in your diet?

What are you favorite healthy foods?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!