Sunday, November 28, 2010
Saturday, November 13, 2010
Friday, October 29, 2010
A Happier You by Eckart Tolle
A Happier You
By Eckhart Tolle
The greatest goal you can set this year is to make peace with your life, no matter your circumstances. These 10 powerful insights from Eckhart Tolle will get you started.
Don't seek happiness. If you seek it, you won't find it, because seeking is the antithesis of happiness. Happiness is ever elusive, but freedom from unhappiness is attainable now, by facing what is rather than making up stories about it.
The primary cause of unhappiness is never the situation but your thoughts about it. Be aware of the thoughts you are thinking. Separate them from the situation, which is always neutral, which always is as it is. There is the situation or the fact, and here are my thoughts about it. Instead of making up stories, stay with the facts. For example, "I am ruined" is a story. It limits you and prevents you from taking effective action. "I have 50 cents left in my bank account" is a fact. Facing facts is always empowering.
See if you can catch the voice in your head, perhaps in the very moment it complains about something, and recognize it for what it is: the voice of the ego, no more than a thought. Whenever you notice that voice, you will also realize that you are not the voice, but the one who is aware of it. In fact, you are the awareness that is aware of the voice. In the background, there is the awareness. In the foreground, there is the voice, the thinker. In this way you are becoming free of the ego, free of the unobserved mind.
Wherever you look, there is plenty of circumstantial evidence for the reality of time—a rotting apple, your face in the bathroom mirror compared with your face in a photo taken 30 years ago—yet you never find any direct evidence, you never experience time itself. You only ever experience the present moment.
Why do anxiety, stress, or negativity arise? Because you turned away from the present moment. And why did you do that? You thought something else was more important. One small error, one misperception, creates a world of suffering.
People believe themselves to be dependent on what happens for their happiness. They don't realize that what happens is the most unstable thing in the universe. It changes constantly. They look upon the present moment as either marred by something that has happened and shouldn't have or as deficient because of something that has not happened but should have. And so they miss the deeper perfection that is inherent in life itself, a perfection that lies beyond what is happening or not happening. Accept the present moment and find the perfection that is untouched by time.
The more shared past there is in a relationship, the more present you need to be; otherwise, you will be forced to relive the past again and again.
Equating the physical body with "I," the body that is destined to grow old, wither, and die, always leads to suffering. To refrain from identifying with the body doesn't mean that you no longer care for it. If it is strong, beautiful, or vigorous, you can appreciate those attributes—while they last. You can also improve the body's condition through nutrition and exercise. If you don't equate the body with who you are, when beauty fades, vigor diminishes, or the body becomes incapacitated, this will not affect your sense of worth or identity in any way. In fact, as the body begins to weaken, the light of consciousness can shine more easily.
You do not become good by trying to be good, but by finding the goodness that is already within you and allowing that goodness to emerge.
If peace is really what you want, then you will choose peace.
Exerpted from Oneness with All Life by Eckhart Tolle. Published by arrangement with Dutton, a member of Penguin Group (USA), Inc. Copywright © 2008 by Eckhart Tolle
By Eckhart Tolle
The greatest goal you can set this year is to make peace with your life, no matter your circumstances. These 10 powerful insights from Eckhart Tolle will get you started.
Don't seek happiness. If you seek it, you won't find it, because seeking is the antithesis of happiness. Happiness is ever elusive, but freedom from unhappiness is attainable now, by facing what is rather than making up stories about it.
The primary cause of unhappiness is never the situation but your thoughts about it. Be aware of the thoughts you are thinking. Separate them from the situation, which is always neutral, which always is as it is. There is the situation or the fact, and here are my thoughts about it. Instead of making up stories, stay with the facts. For example, "I am ruined" is a story. It limits you and prevents you from taking effective action. "I have 50 cents left in my bank account" is a fact. Facing facts is always empowering.
See if you can catch the voice in your head, perhaps in the very moment it complains about something, and recognize it for what it is: the voice of the ego, no more than a thought. Whenever you notice that voice, you will also realize that you are not the voice, but the one who is aware of it. In fact, you are the awareness that is aware of the voice. In the background, there is the awareness. In the foreground, there is the voice, the thinker. In this way you are becoming free of the ego, free of the unobserved mind.
Wherever you look, there is plenty of circumstantial evidence for the reality of time—a rotting apple, your face in the bathroom mirror compared with your face in a photo taken 30 years ago—yet you never find any direct evidence, you never experience time itself. You only ever experience the present moment.
Why do anxiety, stress, or negativity arise? Because you turned away from the present moment. And why did you do that? You thought something else was more important. One small error, one misperception, creates a world of suffering.
People believe themselves to be dependent on what happens for their happiness. They don't realize that what happens is the most unstable thing in the universe. It changes constantly. They look upon the present moment as either marred by something that has happened and shouldn't have or as deficient because of something that has not happened but should have. And so they miss the deeper perfection that is inherent in life itself, a perfection that lies beyond what is happening or not happening. Accept the present moment and find the perfection that is untouched by time.
The more shared past there is in a relationship, the more present you need to be; otherwise, you will be forced to relive the past again and again.
Equating the physical body with "I," the body that is destined to grow old, wither, and die, always leads to suffering. To refrain from identifying with the body doesn't mean that you no longer care for it. If it is strong, beautiful, or vigorous, you can appreciate those attributes—while they last. You can also improve the body's condition through nutrition and exercise. If you don't equate the body with who you are, when beauty fades, vigor diminishes, or the body becomes incapacitated, this will not affect your sense of worth or identity in any way. In fact, as the body begins to weaken, the light of consciousness can shine more easily.
You do not become good by trying to be good, but by finding the goodness that is already within you and allowing that goodness to emerge.
If peace is really what you want, then you will choose peace.
Exerpted from Oneness with All Life by Eckhart Tolle. Published by arrangement with Dutton, a member of Penguin Group (USA), Inc. Copywright © 2008 by Eckhart Tolle
Friday, October 22, 2010
Are You Alkaline?
http://tv.braveheartwomen.com/?bcpid=5094621001&bclid=46630878001&bctid=81960878001
Friday, October 8, 2010
What You Don't Have to Accept
What You Don't Have to Accept
Written by Gina Lake
Acceptance is an important spiritual teaching because the ego is so unaccepting of the way life is. Therefore, acceptance can move us out of the ego and into Essence, which accepts whatever is going on. Acceptance is a spiritual tool that counteracts, or neutralizes, the ego and drops us into Essence. Acceptance, however, doesn't mean doing nothing about whatever is going on; it means that you accept whatever is going on, and then you respond to that from Essence. Not accepting what is going on keeps you identified with the ego and its solutions to whatever is going on. That's why acceptance is important—because it drops us into Essence, which knows how to respond kindly, compassionately, and wisely to any situation. If you don't want the ego making your decisions about what to do about whatever is going on, then first accept that it's going on, then see how Essence moves you in the moment to respond.
People often assume that accepting a situation means not attempting to change it or not removing yourself from it. That is a key misunderstanding. For instance, if someone is criticizing you or acting unkindly or abusively to you, you accept that that is happening (because it is!), and then you respond from Essence. That response is likely to be a rational one, not an emotional one, since the ego is the generator of emotions. Essence might express compassion or say something to the person who is being unkind or abusive to calm him or her or bring peace to the situation. Or Essence might remove you from the situation without saying a word. Or perhaps there is something to be learned from the situation that will register within you intuitively, which you will be able to catch if you aren't caught up in a negative emotion. But I want to be very clear that Essence doesn't accept abuse or unkindness. It accepts that unkindness is happening, but it doesn't allow it to continue, although it doesn't respond abusively or unkindly to it. This is an important distinction.
The ego responds automatically to unkindness and abuse in primarily two ways, both of which are dysfunctional: It responds by getting angry and judging, criticizing, or in some other way trying to hurt the abusive person. Or, if your ego has a self-image of unworthiness or of being a victim, then you accept the abuse, blame yourself for it, feel sad and worthless, and do nothing to stop it or remove yourself from the situation. If your parents or other people in your childhood have been unkind to you, then you probably have an egoic mind that is unkind to you (i.e., you have a lot of negative thoughts about yourself), and you are likely to accept unkind treatment from others because that's what you are used to and what you expect or think is normal or what you think you deserve.
No one can succeed at hurting you if you don't allow it. That is the good news. People can and do criticize and judge us all the time. But if it is the primary way someone is interacting with you, then acceptance means accepting that is happening and then also accepting that you don't like it and aren't willing to allow yourself to be abused and then giving yourself the gift of getting out of that environment.
When I talk about acceptance in my book Loving in the Moment, I'm talking about accepting other people's differences and conditioning (how they do things differently from you), not accepting criticism, blame, anger, judgment, or abuse on an ongoing basis. Yes, some of this negativity occurs in every relationship, but if that is what is primarily going on in your relationship, then Essence is wise enough to choose a more loving environment, even if it means being alone. Essence accepts that egos can be mean and nasty, but it does whatever is necessary to create an inner and outer environment in which peace and love can thrive. Essence moves, always, in the direction of love, and that means loving yourself enough to not accept unkindness and abuse.
By the way, not accepting negative behavior is also in the abusive person's highest good because that person needs to understand the impact of such behavior and not have it reinforced by you. This is why we send children to their room when they misbehave, isn't it? In doing this, we say, "I love you and accept you, but this behavior is unacceptable." We want to distance ourselves from a child who behaves badly by isolating them, and this accomplishes two things: The behavior is not reinforced and we are saying no to participating in a negative environment and yes to creating a more loving one.
Written by Gina Lake
Acceptance is an important spiritual teaching because the ego is so unaccepting of the way life is. Therefore, acceptance can move us out of the ego and into Essence, which accepts whatever is going on. Acceptance is a spiritual tool that counteracts, or neutralizes, the ego and drops us into Essence. Acceptance, however, doesn't mean doing nothing about whatever is going on; it means that you accept whatever is going on, and then you respond to that from Essence. Not accepting what is going on keeps you identified with the ego and its solutions to whatever is going on. That's why acceptance is important—because it drops us into Essence, which knows how to respond kindly, compassionately, and wisely to any situation. If you don't want the ego making your decisions about what to do about whatever is going on, then first accept that it's going on, then see how Essence moves you in the moment to respond.
People often assume that accepting a situation means not attempting to change it or not removing yourself from it. That is a key misunderstanding. For instance, if someone is criticizing you or acting unkindly or abusively to you, you accept that that is happening (because it is!), and then you respond from Essence. That response is likely to be a rational one, not an emotional one, since the ego is the generator of emotions. Essence might express compassion or say something to the person who is being unkind or abusive to calm him or her or bring peace to the situation. Or Essence might remove you from the situation without saying a word. Or perhaps there is something to be learned from the situation that will register within you intuitively, which you will be able to catch if you aren't caught up in a negative emotion. But I want to be very clear that Essence doesn't accept abuse or unkindness. It accepts that unkindness is happening, but it doesn't allow it to continue, although it doesn't respond abusively or unkindly to it. This is an important distinction.
The ego responds automatically to unkindness and abuse in primarily two ways, both of which are dysfunctional: It responds by getting angry and judging, criticizing, or in some other way trying to hurt the abusive person. Or, if your ego has a self-image of unworthiness or of being a victim, then you accept the abuse, blame yourself for it, feel sad and worthless, and do nothing to stop it or remove yourself from the situation. If your parents or other people in your childhood have been unkind to you, then you probably have an egoic mind that is unkind to you (i.e., you have a lot of negative thoughts about yourself), and you are likely to accept unkind treatment from others because that's what you are used to and what you expect or think is normal or what you think you deserve.
No one can succeed at hurting you if you don't allow it. That is the good news. People can and do criticize and judge us all the time. But if it is the primary way someone is interacting with you, then acceptance means accepting that is happening and then also accepting that you don't like it and aren't willing to allow yourself to be abused and then giving yourself the gift of getting out of that environment.
When I talk about acceptance in my book Loving in the Moment, I'm talking about accepting other people's differences and conditioning (how they do things differently from you), not accepting criticism, blame, anger, judgment, or abuse on an ongoing basis. Yes, some of this negativity occurs in every relationship, but if that is what is primarily going on in your relationship, then Essence is wise enough to choose a more loving environment, even if it means being alone. Essence accepts that egos can be mean and nasty, but it does whatever is necessary to create an inner and outer environment in which peace and love can thrive. Essence moves, always, in the direction of love, and that means loving yourself enough to not accept unkindness and abuse.
By the way, not accepting negative behavior is also in the abusive person's highest good because that person needs to understand the impact of such behavior and not have it reinforced by you. This is why we send children to their room when they misbehave, isn't it? In doing this, we say, "I love you and accept you, but this behavior is unacceptable." We want to distance ourselves from a child who behaves badly by isolating them, and this accomplishes two things: The behavior is not reinforced and we are saying no to participating in a negative environment and yes to creating a more loving one.
Thursday, October 7, 2010
Cut Your Calories in Half
5 Easy Ways to Cut Your Calories in Half
By Liz Brody
Getting Started: For one week, keep a food diary: Every time you put something in your mouth, record the time, the food, how much you ate, and how you felt afterward (still hungry, full, satisfied, etc.). Most people don't realize how much they're eating until they write it down.
In an ideal world: A woman eats only when she's hungry. She has no obsessive tendencies toward food. And her diet is 15 to 25 percent protein; 20 to 30 percent fat, of which no more than 10 percent is saturated fat; and 45 to 60 percent vegetables, fruits, and whole grains, with small amounts of white starches like pasta and sugar.
Let's get real: That woman is a rare species. So if you're not hitting all the marks, don't beat yourself up; at least you've got a lot of dinner companions. If you tend to feel really guilty when you eat a "bad" food (ice cream, chocolate) and maybe even punish yourself by doubling your workout or skipping dinner that night, Alice Domar, PhD, director of the Mind/Body Center for Women's Health at Boston IVF, suggests trying to develop a kinder attitude toward food—for the sake of your mind as well as your body. One strategy is to follow an 80/20 plan of eating. "If 80 percent of what you eat is the really good stuff—fruits, whole grains—the other 20 percent can be the foods you really want," Domar says. "In other words, one Krispy Kreme is nothing to feel guilty about. It's in your 20 percent."
Take a step: Domar suggests trying to make one change in your diet this month. That's one—not two or three. The idea is to make that change in increments, each week building on the last, so it's as painless as possible. Pick from the following:
If you take cream in your coffee: Week one, switch to whole milk; week two, use 2 percent fat milk; week three, 1 percent; week four, nonfat.
To increase your grains: Go from white bread to sourdough or Italian bread, then to fortified bread, then to whole grain bread.
If you cook a lot with hamburger, switch from full-fat meat to lower fat, then lean, then mix in some ground turkey, and finally use the turkey with very little or no beef.
For ice cream addicts: Switch from your premium scoop to a supermarket brand, then low-fat ice cream or yogurt, then sorbet.
Instead of drinking soda: Fill a glass three-quarters full with your favorite juice and the rest seltzer; then mix them half and half, then one-quarter juice and three-quarters seltzer, and finally try no-calorie flavored bubbly water.
More ways to cut calories:
The skinny on Alli: Does it really work?
What diet is right for you? Take our diet quiz
Dr. Katz's 10 easy food switches
By Liz Brody
Getting Started: For one week, keep a food diary: Every time you put something in your mouth, record the time, the food, how much you ate, and how you felt afterward (still hungry, full, satisfied, etc.). Most people don't realize how much they're eating until they write it down.
In an ideal world: A woman eats only when she's hungry. She has no obsessive tendencies toward food. And her diet is 15 to 25 percent protein; 20 to 30 percent fat, of which no more than 10 percent is saturated fat; and 45 to 60 percent vegetables, fruits, and whole grains, with small amounts of white starches like pasta and sugar.
Let's get real: That woman is a rare species. So if you're not hitting all the marks, don't beat yourself up; at least you've got a lot of dinner companions. If you tend to feel really guilty when you eat a "bad" food (ice cream, chocolate) and maybe even punish yourself by doubling your workout or skipping dinner that night, Alice Domar, PhD, director of the Mind/Body Center for Women's Health at Boston IVF, suggests trying to develop a kinder attitude toward food—for the sake of your mind as well as your body. One strategy is to follow an 80/20 plan of eating. "If 80 percent of what you eat is the really good stuff—fruits, whole grains—the other 20 percent can be the foods you really want," Domar says. "In other words, one Krispy Kreme is nothing to feel guilty about. It's in your 20 percent."
Take a step: Domar suggests trying to make one change in your diet this month. That's one—not two or three. The idea is to make that change in increments, each week building on the last, so it's as painless as possible. Pick from the following:
If you take cream in your coffee: Week one, switch to whole milk; week two, use 2 percent fat milk; week three, 1 percent; week four, nonfat.
To increase your grains: Go from white bread to sourdough or Italian bread, then to fortified bread, then to whole grain bread.
If you cook a lot with hamburger, switch from full-fat meat to lower fat, then lean, then mix in some ground turkey, and finally use the turkey with very little or no beef.
For ice cream addicts: Switch from your premium scoop to a supermarket brand, then low-fat ice cream or yogurt, then sorbet.
Instead of drinking soda: Fill a glass three-quarters full with your favorite juice and the rest seltzer; then mix them half and half, then one-quarter juice and three-quarters seltzer, and finally try no-calorie flavored bubbly water.
More ways to cut calories:
The skinny on Alli: Does it really work?
What diet is right for you? Take our diet quiz
Dr. Katz's 10 easy food switches
Saturday, September 25, 2010
Tuesday, September 21, 2010
Are You Drinking Your Water?
Could Drinking Water Before Meals Help You Lose Weight?
by Rider Pharmacy
Close the diet books and skip the pills. The latest weight-loss trick may be as simple as gulping a couple of glasses of water before you eat. A new study found that middle-aged and older adults who drank two cups of water before each meal consumed fewer calories and lost more weight than those who skipped drinking water. Researchers divided overweight and obese men and women aged 55 to 75 into two groups: one group was told to follow a low-fat, low-calorie diet; the other group was told to follow the same diet and to drink two cups of water before breakfast, lunch and dinner. After 12 weeks, those who drank water before meals had lost 15.5 pounds, compared to 11 pounds for the non-water drinkers, a nearly 30 percent difference. The researchers got the idea for the weight-loss program from their prior research, which found that when middle-aged and older adults drank water before meals, they ate between 75 and 90 fewer calories at the meal. What they weren't sure about, however, was if water drinkers would compensate by eating more throughout the rest of the day, said senior study author Brenda Davy, an associate professor in the department of human nutrition, foods and exercise at Virginia Tech. But after 12 weeks of dieting, that didn't happen. "Drinking more water is a pretty simple strategy that may be helpful to people trying to lose weight," Davy said. "We're not saying, 'Drink more water and the body fat will melt away'. But for people who are trying to lose weight and trying to follow a low-cal diet, it's something they can do as part of that." The research was to be presented Monday at the annual meeting of the American Chemical Society in Boston. One of the most vexing issues with dieting is how difficult it is to keep the weight off long-term, Davy said. After the 12 weeks were up, Davy and her colleagues have continued to follow the participants. After one year, preliminary data shows that those who continued to drink water before meals not only kept those pounds off, but have even continued to lose a bit more -- about 1.5 pounds on average. Yet pre-meal water chugging comes with one caveat: it may only work if you're middle-aged or older, Davy said. Prior research has shown that in those aged 18 to 35, drinking water before the meal did not cause them to eat fewer calories at the meal, Davy said. In older people, it takes longer for the stomach to empty, which may be why the water helps them feel fuller and less hungry, while in younger people, water begins leaving the stomach almost immediately, Davy said. Barry Popkin, director of the University of North Carolina Nutrition Obesity Research Center, called the findings "promising." His research has shown people who drinks lots of water drink fewer sugary beverages, eat more fruits and vegetables and overall consume fewer calories throughout the day. One culprit in the obesity epidemic is that Americans consume some 300 calories more a day in sugary beverages than they did 30 years ago, Popkin added. That includes soda, punch and fruit juices with added sugar, sports drinks and sweetened tea. "If you drink some more water right before a meal and fill up a little bit right before, there is the potential you may reduce your food intake," Popkin said. "But what we're concerned with is encouraging people to drink water to replace all the caloric beverages we're drinking." Another challenge to the water-before-meals weight-loss strategy is getting people to do it, said Carla Wolper, an assistant professor in the Eating Disorders Center at Columbia University and a research faculty member at the New York Obesity Research Center at St. Luke's Hospital in New York City. "The question is, do people continue to drink the water in a non-study situation?" Wolper said. "We know there are a lot of simple things people could do to lose weight. Clinical trials have shown if people write down what they eat, they lost twice as much weight. Yet it's very hard to get people to write down what they eat. Or, if people would reduce portions just a little bit, they would lose weight. But people don't do it." The same goes for drinking more water. Even seemingly small changes require commitment. "Changing a pattern of behavior is complicated, and requires time and energy," Wolper said. Still, it could be worth a try, she added. "Unless people overload on water, it's harmless, inexpensive. And if over the course of the entire day, it reduces the amount of food people take in, then of course it's a good idea," Wolper said. Dieticians often will suggest a non-caloric drink such as club soda with lemon, diet soda or tea to help resist the urge to snack after dinner, Wolper said.
Jenifer Goodwin
HealthDay Reporter
http://consumer.healthday.com/Article.asp?AID=642324
Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.
by Rider Pharmacy
Close the diet books and skip the pills. The latest weight-loss trick may be as simple as gulping a couple of glasses of water before you eat. A new study found that middle-aged and older adults who drank two cups of water before each meal consumed fewer calories and lost more weight than those who skipped drinking water. Researchers divided overweight and obese men and women aged 55 to 75 into two groups: one group was told to follow a low-fat, low-calorie diet; the other group was told to follow the same diet and to drink two cups of water before breakfast, lunch and dinner. After 12 weeks, those who drank water before meals had lost 15.5 pounds, compared to 11 pounds for the non-water drinkers, a nearly 30 percent difference. The researchers got the idea for the weight-loss program from their prior research, which found that when middle-aged and older adults drank water before meals, they ate between 75 and 90 fewer calories at the meal. What they weren't sure about, however, was if water drinkers would compensate by eating more throughout the rest of the day, said senior study author Brenda Davy, an associate professor in the department of human nutrition, foods and exercise at Virginia Tech. But after 12 weeks of dieting, that didn't happen. "Drinking more water is a pretty simple strategy that may be helpful to people trying to lose weight," Davy said. "We're not saying, 'Drink more water and the body fat will melt away'. But for people who are trying to lose weight and trying to follow a low-cal diet, it's something they can do as part of that." The research was to be presented Monday at the annual meeting of the American Chemical Society in Boston. One of the most vexing issues with dieting is how difficult it is to keep the weight off long-term, Davy said. After the 12 weeks were up, Davy and her colleagues have continued to follow the participants. After one year, preliminary data shows that those who continued to drink water before meals not only kept those pounds off, but have even continued to lose a bit more -- about 1.5 pounds on average. Yet pre-meal water chugging comes with one caveat: it may only work if you're middle-aged or older, Davy said. Prior research has shown that in those aged 18 to 35, drinking water before the meal did not cause them to eat fewer calories at the meal, Davy said. In older people, it takes longer for the stomach to empty, which may be why the water helps them feel fuller and less hungry, while in younger people, water begins leaving the stomach almost immediately, Davy said. Barry Popkin, director of the University of North Carolina Nutrition Obesity Research Center, called the findings "promising." His research has shown people who drinks lots of water drink fewer sugary beverages, eat more fruits and vegetables and overall consume fewer calories throughout the day. One culprit in the obesity epidemic is that Americans consume some 300 calories more a day in sugary beverages than they did 30 years ago, Popkin added. That includes soda, punch and fruit juices with added sugar, sports drinks and sweetened tea. "If you drink some more water right before a meal and fill up a little bit right before, there is the potential you may reduce your food intake," Popkin said. "But what we're concerned with is encouraging people to drink water to replace all the caloric beverages we're drinking." Another challenge to the water-before-meals weight-loss strategy is getting people to do it, said Carla Wolper, an assistant professor in the Eating Disorders Center at Columbia University and a research faculty member at the New York Obesity Research Center at St. Luke's Hospital in New York City. "The question is, do people continue to drink the water in a non-study situation?" Wolper said. "We know there are a lot of simple things people could do to lose weight. Clinical trials have shown if people write down what they eat, they lost twice as much weight. Yet it's very hard to get people to write down what they eat. Or, if people would reduce portions just a little bit, they would lose weight. But people don't do it." The same goes for drinking more water. Even seemingly small changes require commitment. "Changing a pattern of behavior is complicated, and requires time and energy," Wolper said. Still, it could be worth a try, she added. "Unless people overload on water, it's harmless, inexpensive. And if over the course of the entire day, it reduces the amount of food people take in, then of course it's a good idea," Wolper said. Dieticians often will suggest a non-caloric drink such as club soda with lemon, diet soda or tea to help resist the urge to snack after dinner, Wolper said.
Jenifer Goodwin
HealthDay Reporter
http://consumer.healthday.com/Article.asp?AID=642324
Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your community pharmacist or physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.
Monday, September 20, 2010
Stress Rx by Janet E. Taylor, MD
Stress Rx
By Janet E. Taylor, MD
Before you find yourself wound too tight, count on these tips for a welcomed stress relief!
Identify stress triggers
Pay attention to what situations, thoughts or feelings make you feel stressed. You can learn to anticipate and cope better when you have a plan.
Learn to say "no"
No is a complete sentence. Use it.
Breathe
Practice deeply inhaling from your stomach. As you inhale, count to four slowly thinking calm, peaceful thoughts. On the exhale, empty yourself of stressful feelings again counting to four. Do this for a total of 10 times.
Exercise regularly
Aim for 20 minutes of exercise, walking or running daily. It is a great stress buster and makes you much healthier and improves your mood.
Make time for yourself
Find thirty minutes in your day, just for you, that is "me time." You deserve it.
Practice Healthy Eating Habits
Food is fuel to nourish your body and soul. Try to drink 6-8 glasses of water, and watch your caffeine intake. Eat whole grains, and fresh fruits and vegetables.
Drink alcohol in moderation
An occasional glass of wine can be a great way to unwind. Too much will affect your sleeping patterns, mood and can make your more irritable.
Be thankful
Positive thoughts give you awesome energy and a boost. Sometimes, we concentrate on what's wrong and miss what's working in our lives.
Ask for help when you need it
Put out the SOS, flares, whatever you need. You don't have to do it all.
Be organized
Get rid of clutter, write down a schedule, and plan in advance. Being organized will allow you to anticipate and eliminate needless stressful situations.
Relax
It is okay to do nothing. Turn off noise. Let the rhythms of your breathing be your music.
Sleep
Your body needs up to eight hours of sleep for optimal functioning. Take naps when you need to.
Understand how you cope
Coping is a skill. Reflect on your coping patterns and use them.
Identify your sources of support
Find out who you can count on. Don't suffer in isolation. We are social beings...you need one person that you can trust. Weave your own web of support.
By Janet E. Taylor, MD
Before you find yourself wound too tight, count on these tips for a welcomed stress relief!
Identify stress triggers
Pay attention to what situations, thoughts or feelings make you feel stressed. You can learn to anticipate and cope better when you have a plan.
Learn to say "no"
No is a complete sentence. Use it.
Breathe
Practice deeply inhaling from your stomach. As you inhale, count to four slowly thinking calm, peaceful thoughts. On the exhale, empty yourself of stressful feelings again counting to four. Do this for a total of 10 times.
Exercise regularly
Aim for 20 minutes of exercise, walking or running daily. It is a great stress buster and makes you much healthier and improves your mood.
Make time for yourself
Find thirty minutes in your day, just for you, that is "me time." You deserve it.
Practice Healthy Eating Habits
Food is fuel to nourish your body and soul. Try to drink 6-8 glasses of water, and watch your caffeine intake. Eat whole grains, and fresh fruits and vegetables.
Drink alcohol in moderation
An occasional glass of wine can be a great way to unwind. Too much will affect your sleeping patterns, mood and can make your more irritable.
Be thankful
Positive thoughts give you awesome energy and a boost. Sometimes, we concentrate on what's wrong and miss what's working in our lives.
Ask for help when you need it
Put out the SOS, flares, whatever you need. You don't have to do it all.
Be organized
Get rid of clutter, write down a schedule, and plan in advance. Being organized will allow you to anticipate and eliminate needless stressful situations.
Relax
It is okay to do nothing. Turn off noise. Let the rhythms of your breathing be your music.
Sleep
Your body needs up to eight hours of sleep for optimal functioning. Take naps when you need to.
Understand how you cope
Coping is a skill. Reflect on your coping patterns and use them.
Identify your sources of support
Find out who you can count on. Don't suffer in isolation. We are social beings...you need one person that you can trust. Weave your own web of support.
Monday, August 30, 2010
Eat Less Without Realizing It
10-Minute Makeover: Eat Less Without Realizing It
By Rachel Mount
O, The Oprah Magazine
Here's the secret recipe, according to Brian Wansink, PhD., author of Mindless Eating: Why We Eat More Than We Think.
1. Serve meals on nine- to ten-inch plates. Any smaller and you'll be going back for seconds; larger, and you'll pile on more to begin with.
2. Take the serving bowls off the table! The only exception: the ones containing vegetables.
3. Drink from a skinny glass. Your mind perceives height more readily than width, so you'll think you had more.
4. Choose a small serving spoon: In one Cornell study, participants ate 11 percent less ice cream when they used a petite scoop.
5. Control your environment—if the room in which you eat is too bright and loud, or too dark and quiet, you'll tend to eat more because you become overstimulated or linger too long at the table.
By Rachel Mount
O, The Oprah Magazine
Here's the secret recipe, according to Brian Wansink, PhD., author of Mindless Eating: Why We Eat More Than We Think.
1. Serve meals on nine- to ten-inch plates. Any smaller and you'll be going back for seconds; larger, and you'll pile on more to begin with.
2. Take the serving bowls off the table! The only exception: the ones containing vegetables.
3. Drink from a skinny glass. Your mind perceives height more readily than width, so you'll think you had more.
4. Choose a small serving spoon: In one Cornell study, participants ate 11 percent less ice cream when they used a petite scoop.
5. Control your environment—if the room in which you eat is too bright and loud, or too dark and quiet, you'll tend to eat more because you become overstimulated or linger too long at the table.
Sunday, August 22, 2010
17 Ways To Love Yourself
How To Love Yourself In 17 Ways
by Evelyn
I have compiled a list on “how to love yourself” for readers who are facing difficulty knowing what to do in boosting their own self esteem. When I first began to be aware that I need to love myself first prior to developing any meaningful relationships with others, I realized that I did not know where to start.
This was a surprise to me then as I would have thought I’d be an expert on love and relationships by then. After all, as I recalled, in my younger days, I’ve spent much time looking for the best spouse or romantic partner. But I soon realized that my search was meant to fill the void or emptiness I had inside. Finding a good relationship with myself seemed to be an even harder task! However, as things turned out, I found myself failing miserably in my early relationships because I had insufficient or little self love.
If you’ve suffered from low self esteem, then it goes to show that you are lacking in self love. It is possible that you will find it hard to find that little bit of love for yourself. I dare say that your mind has been so ingrained with self sabotaging thoughts for the longest time, that loving yourself sounds unnatural to you.
However, nothing is going to happen if you do not make a conscious decision. And that includes Attracting Abundance. When you don’t love yourself, you are basically telling the Universe that you are unworthy or undeserving of any love or positive outcomes that have the same vibrational match as love.
Learning to love yourself starts with making a conscious decision, an intention to become happy and lead a fulfilled life. When you do not love yourself and suffer from low self esteem, it is almost impossible to ever reach the potential that you suspect you have.
“Love yourself first and everything falls into line.”
Lucille Ball quotes (American radio and motion-picture actress and comedy star, 1911-1989)
When you make a decision to love yourself, you are really saying that you want to come alive. You accept that you are responsible for the outcomes that you experience in your life and would like yourself to shine from living a fulfilling life.
So if you’ve decided on loving yourself but are as equally stumped on how to love yourself, as I was back then, here are 17 ways which I believe can be helpful:
1. Fall in love with yourself. Think about what makes you You. Just like a flower that needs watering to grow, learn to nurture yourself in every way. Love yourself for all the good that you see and accept your flaws and the fact that you are imperfect. This does not mean that you do not learn to change from your shortcomings; instead, you are being gentle and kind to yourself despite all your “flaws”. Look in the mirror and fall in love with the reflection that is You.
“To love oneself is the beginning of a life-long romance.”
Oscar Wilde quotes (Irish Poet, Novelist, Dramatist and Critic, 1854-1900)
2. Eliminate Self Criticism. Do you often berate yourself over the tiniest thing? Is there a little voice inside your head that often tells you that you are no good because you are stupid or make mistakes. If you find that you criticize yourself often, make an effort to stop the self criticism.
“I CAN is 100 times more important than IQ.” — unknown
3. Be Kind And Positive. When you start to think kindly and positively about yourself, the love you have for yourself just grows. Make it a habit to praise yourself everyday, while in the front of the mirror. Because of such thoughts, you naturally undertake empowering actions that support your development.
4. Acknowledge Your Effort. It’s not always about winning or having success in everything that you do. Many times, it is the effort that counts! Acknowledge that you’ve done your best, even if you have failed to produce tangible results.
Bring Your Dreams to Life!
Just released – The Dream Manifestation Wizard. A powerful software that uses a quantum approach to help you manifest all your dreams. Download your copy here.
5. Let Go Of Worry. Loving yourself requires you to let go of your worry. It is a horrible way to live a life filled with constant worrying. I can attest to that! Worry does not help in any way. It cannot, on its own, make things happen. Only wise actions can! So instead of worrying, spend time thinking about what you can do to help in the situation. If the situation is beyond your control, then ask the Universe for your desired outcome and let things work out on their own. Things will come to be, if they are meant to be.
“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.” — Epictetus quotes (Greek philosopher associated with the Stoics, AD 55-c.135)
6. Trust Yourself. Have confidence in your abilities. Know that you have the ability to make important changes for yourself, for as long as you put your heart to it. You can also support yourself by visualizing desired outcomes.
“Trust yourself. You know more than you think you do.”
Benjamin Spock quotes (American Pediatrician and Author, 1903-1998)
7. Forgive Yourself. If you have made mistakes in the past that had caused you to feel less worthy, then you need to forgive yourself. All of us make mistakes; so there really is no need to beat yourself up over them. Or if you’ve been carrying around a baggage of emotional hurt because of a childhood trauma, learn to forgive yourself.
“To forgive is to set a prisoner free and discover that the prisoner was you.”
Lewis B. Smedes quotes
8. Be Truthful To Yourself. Loving yourself requires you to be truthful about your own feelings. If you are happy, acknowledge the joy. If you are sad, acknowledge the sorrow. When you are truthful about your feelings, you do not try to lie to yourself or seek to bury your negative emotions. Instead, acknowledging what you feel provides a good guide to what your thoughts are. And as we all know, thoughts can be changed, so that healing and self growth can take place.
9. Grow Spiritually. When you spend time growing spiritually, loving yourself is an automatic thing. You become more peaceful, connected, kind, loving and compassionate. You nurture a mind that grows more beautiful by the day. How to not love yourself in the process?
10. Make Positive Affirmations Everyday. Post affirmations that can help raise your self esteem everyday. For instance, say this to yourself “I love and accept myself completely and unconditionally.” Read your affirmations out loud several times a day.
11. Express Gratitude. Express gratitude for the person that you are. For instance, cultivate an appreciation for your strengths and gifts. Also, feel a sense of gratitude that you are alive and well, and fully capable of making a difference in your life.
Bring Your Dreams to Life!
Just released – The Dream Manifestation Wizard. A powerful software that uses a quantum approach to help you manifest all your dreams. Download your copy here.
12. Nurture Your Dreams. Why deny yourself your dreams? When you nurture your dreams, you would love the life that you are leading. Every moment that you live is a joy because you are expressing yourself fully.
Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. —Mark Twain
13. Boost Your Self Confidence. Make a deliberate attempt to look for opportunities that can help improve your sense of Self. For instance, if you are particularly good at doing something, set aside more time to indulge and improve your skills on it. Knowing that you have particular gifts can boost your self esteem.
14. Relax. You need to give yourself space to take breaks every now and then. If you spend your time working, without paying attention to your health, it also means that you do not love yourself well enough to take care of your own body. Fill your time with silence, soothing music and visions of beauty; anything that nourishes your Soul.
15. Have Fun. Inject some fun into your life. Life is meant to be an enjoyable. Don’t take life or yourself too seriously. If you can think of life in this manner, you automatically relax and quit worrying over things that do not matter.
16. Look After Your Body. It is important that you strengthen yourself with proper nutrition and regular exercise. Your body is a temple and you should treat it with respect, love and care. It has been found that the lack of self love is often the root causes of conditions like eating disorders, obesity or even terminal diseases.
“Take care of your body. It’s the only place you have to live.”
Jim Rohn quotes (American Speaker and Author. He is famous for motivational audio programs for Business and Life. )
17. Learn To See Beauty. When you learn to see beauty in every thing, you will also see beauty in yourself. Hence, stop to smell the flowers. Notice everything. Feel everything. The pink blush of the flowers in your garden, the greenness of the plains, the whisper of the gentle wind, or the myriad hues of an evening sky.
Here is a good affirmation to read and reflect on…..
“I am Me. In all the world, there is no one else exactly like me. Everything that comes out of me is authentically mine, because I alone chose it — I own everything about me: my body, my feelings, my mouth, my voice, all my actions, whether they be to others or myself. I own my fantasies, my dreams, my hopes, my fears. I own my triumphs and successes, all my failures and mistakes.
Because I own all of me, I can become intimately acquainted with me. By so doing, I can love me and be friendly with all my parts. I know there are aspects about myself that puzzle me, and other aspects that I do not know — but as long as I am friendly and loving to myself, I can courageously and hopefully look for solutions to the puzzles and ways to find out more about me.
However I look and sound, whatever I say and do, and whatever I think and feel at a given moment in time is authentically me. If later some parts of how I looked, sounded, thought, and felt turn out to be unfitting, I can discard that which is unfitting, keep the rest, and invent something new for that which I discarded. I can see, hear, feel, think, say, and do. I have the tools to survive, to be close to others, to be productive, and to make sense and order out of the world of people and things outside of me.
I own me, and therefore, I can engineer me. I am me, and I am Okay.”
Denis2005 Virginia Satir quotes (American Psychologist and Educator, 1916-1988)
Don’t forget to bookmark this post if you’ve enjoyed it!!
UPDATE: 1. It is difficult to track all the comments that go into my blog. If you have got self esteem issues, have problems loving yourself or felt that you have benefited from this post, please write to me at abundancetapestry [at] gmail dot com. As far as possible, I try to answer all my emails. Love, peace and light to you always, Evelyn
related posts that I have written on self-love:
- The Story of the Wounded Child
by Evelyn
I have compiled a list on “how to love yourself” for readers who are facing difficulty knowing what to do in boosting their own self esteem. When I first began to be aware that I need to love myself first prior to developing any meaningful relationships with others, I realized that I did not know where to start.
This was a surprise to me then as I would have thought I’d be an expert on love and relationships by then. After all, as I recalled, in my younger days, I’ve spent much time looking for the best spouse or romantic partner. But I soon realized that my search was meant to fill the void or emptiness I had inside. Finding a good relationship with myself seemed to be an even harder task! However, as things turned out, I found myself failing miserably in my early relationships because I had insufficient or little self love.
If you’ve suffered from low self esteem, then it goes to show that you are lacking in self love. It is possible that you will find it hard to find that little bit of love for yourself. I dare say that your mind has been so ingrained with self sabotaging thoughts for the longest time, that loving yourself sounds unnatural to you.
However, nothing is going to happen if you do not make a conscious decision. And that includes Attracting Abundance. When you don’t love yourself, you are basically telling the Universe that you are unworthy or undeserving of any love or positive outcomes that have the same vibrational match as love.
Learning to love yourself starts with making a conscious decision, an intention to become happy and lead a fulfilled life. When you do not love yourself and suffer from low self esteem, it is almost impossible to ever reach the potential that you suspect you have.
“Love yourself first and everything falls into line.”
Lucille Ball quotes (American radio and motion-picture actress and comedy star, 1911-1989)
When you make a decision to love yourself, you are really saying that you want to come alive. You accept that you are responsible for the outcomes that you experience in your life and would like yourself to shine from living a fulfilling life.
So if you’ve decided on loving yourself but are as equally stumped on how to love yourself, as I was back then, here are 17 ways which I believe can be helpful:
1. Fall in love with yourself. Think about what makes you You. Just like a flower that needs watering to grow, learn to nurture yourself in every way. Love yourself for all the good that you see and accept your flaws and the fact that you are imperfect. This does not mean that you do not learn to change from your shortcomings; instead, you are being gentle and kind to yourself despite all your “flaws”. Look in the mirror and fall in love with the reflection that is You.
“To love oneself is the beginning of a life-long romance.”
Oscar Wilde quotes (Irish Poet, Novelist, Dramatist and Critic, 1854-1900)
2. Eliminate Self Criticism. Do you often berate yourself over the tiniest thing? Is there a little voice inside your head that often tells you that you are no good because you are stupid or make mistakes. If you find that you criticize yourself often, make an effort to stop the self criticism.
“I CAN is 100 times more important than IQ.” — unknown
3. Be Kind And Positive. When you start to think kindly and positively about yourself, the love you have for yourself just grows. Make it a habit to praise yourself everyday, while in the front of the mirror. Because of such thoughts, you naturally undertake empowering actions that support your development.
4. Acknowledge Your Effort. It’s not always about winning or having success in everything that you do. Many times, it is the effort that counts! Acknowledge that you’ve done your best, even if you have failed to produce tangible results.
Bring Your Dreams to Life!
Just released – The Dream Manifestation Wizard. A powerful software that uses a quantum approach to help you manifest all your dreams. Download your copy here.
5. Let Go Of Worry. Loving yourself requires you to let go of your worry. It is a horrible way to live a life filled with constant worrying. I can attest to that! Worry does not help in any way. It cannot, on its own, make things happen. Only wise actions can! So instead of worrying, spend time thinking about what you can do to help in the situation. If the situation is beyond your control, then ask the Universe for your desired outcome and let things work out on their own. Things will come to be, if they are meant to be.
“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.” — Epictetus quotes (Greek philosopher associated with the Stoics, AD 55-c.135)
6. Trust Yourself. Have confidence in your abilities. Know that you have the ability to make important changes for yourself, for as long as you put your heart to it. You can also support yourself by visualizing desired outcomes.
“Trust yourself. You know more than you think you do.”
Benjamin Spock quotes (American Pediatrician and Author, 1903-1998)
7. Forgive Yourself. If you have made mistakes in the past that had caused you to feel less worthy, then you need to forgive yourself. All of us make mistakes; so there really is no need to beat yourself up over them. Or if you’ve been carrying around a baggage of emotional hurt because of a childhood trauma, learn to forgive yourself.
“To forgive is to set a prisoner free and discover that the prisoner was you.”
Lewis B. Smedes quotes
8. Be Truthful To Yourself. Loving yourself requires you to be truthful about your own feelings. If you are happy, acknowledge the joy. If you are sad, acknowledge the sorrow. When you are truthful about your feelings, you do not try to lie to yourself or seek to bury your negative emotions. Instead, acknowledging what you feel provides a good guide to what your thoughts are. And as we all know, thoughts can be changed, so that healing and self growth can take place.
9. Grow Spiritually. When you spend time growing spiritually, loving yourself is an automatic thing. You become more peaceful, connected, kind, loving and compassionate. You nurture a mind that grows more beautiful by the day. How to not love yourself in the process?
10. Make Positive Affirmations Everyday. Post affirmations that can help raise your self esteem everyday. For instance, say this to yourself “I love and accept myself completely and unconditionally.” Read your affirmations out loud several times a day.
11. Express Gratitude. Express gratitude for the person that you are. For instance, cultivate an appreciation for your strengths and gifts. Also, feel a sense of gratitude that you are alive and well, and fully capable of making a difference in your life.
Bring Your Dreams to Life!
Just released – The Dream Manifestation Wizard. A powerful software that uses a quantum approach to help you manifest all your dreams. Download your copy here.
12. Nurture Your Dreams. Why deny yourself your dreams? When you nurture your dreams, you would love the life that you are leading. Every moment that you live is a joy because you are expressing yourself fully.
Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. —Mark Twain
13. Boost Your Self Confidence. Make a deliberate attempt to look for opportunities that can help improve your sense of Self. For instance, if you are particularly good at doing something, set aside more time to indulge and improve your skills on it. Knowing that you have particular gifts can boost your self esteem.
14. Relax. You need to give yourself space to take breaks every now and then. If you spend your time working, without paying attention to your health, it also means that you do not love yourself well enough to take care of your own body. Fill your time with silence, soothing music and visions of beauty; anything that nourishes your Soul.
15. Have Fun. Inject some fun into your life. Life is meant to be an enjoyable. Don’t take life or yourself too seriously. If you can think of life in this manner, you automatically relax and quit worrying over things that do not matter.
16. Look After Your Body. It is important that you strengthen yourself with proper nutrition and regular exercise. Your body is a temple and you should treat it with respect, love and care. It has been found that the lack of self love is often the root causes of conditions like eating disorders, obesity or even terminal diseases.
“Take care of your body. It’s the only place you have to live.”
Jim Rohn quotes (American Speaker and Author. He is famous for motivational audio programs for Business and Life. )
17. Learn To See Beauty. When you learn to see beauty in every thing, you will also see beauty in yourself. Hence, stop to smell the flowers. Notice everything. Feel everything. The pink blush of the flowers in your garden, the greenness of the plains, the whisper of the gentle wind, or the myriad hues of an evening sky.
Here is a good affirmation to read and reflect on…..
“I am Me. In all the world, there is no one else exactly like me. Everything that comes out of me is authentically mine, because I alone chose it — I own everything about me: my body, my feelings, my mouth, my voice, all my actions, whether they be to others or myself. I own my fantasies, my dreams, my hopes, my fears. I own my triumphs and successes, all my failures and mistakes.
Because I own all of me, I can become intimately acquainted with me. By so doing, I can love me and be friendly with all my parts. I know there are aspects about myself that puzzle me, and other aspects that I do not know — but as long as I am friendly and loving to myself, I can courageously and hopefully look for solutions to the puzzles and ways to find out more about me.
However I look and sound, whatever I say and do, and whatever I think and feel at a given moment in time is authentically me. If later some parts of how I looked, sounded, thought, and felt turn out to be unfitting, I can discard that which is unfitting, keep the rest, and invent something new for that which I discarded. I can see, hear, feel, think, say, and do. I have the tools to survive, to be close to others, to be productive, and to make sense and order out of the world of people and things outside of me.
I own me, and therefore, I can engineer me. I am me, and I am Okay.”
Denis2005 Virginia Satir quotes (American Psychologist and Educator, 1916-1988)
Don’t forget to bookmark this post if you’ve enjoyed it!!
UPDATE: 1. It is difficult to track all the comments that go into my blog. If you have got self esteem issues, have problems loving yourself or felt that you have benefited from this post, please write to me at abundancetapestry [at] gmail dot com. As far as possible, I try to answer all my emails. Love, peace and light to you always, Evelyn
related posts that I have written on self-love:
- The Story of the Wounded Child
Monday, August 9, 2010
How to Avoid Energy Zappers
8 Energy Zappers—and How to Avoid Them
By Annie Gottlieb
O, The Oprah Magazine
Here are 8 common energy drains—and how to fix them:
1. Energy drain: Other people's expectations
Are you living someone else's dream for you? You're putting out energy but starving emotionally. The other person gets all the satisfaction.
Energy move: Declare independence
You bought in; you can set yourself free. No confrontation needed, just "I don't have to expect that of myself." Worst-case scenario: Someone who's not you will be disappointed. You will feel wonderful.
2. Energy drain: Loss of self
As kids, we had to play by the rules; our unique energy got caged.
Energy move: Personalize your life
Ask yourself, If it were up to me, what would I...hang on my wall? Wear to work? Do for fun? Find the pockets of freedom where you can be more yourself.
3. Energy drain: Deprivation
Duties and responsibilities fill your days. You gain weight trying to get emotional energy from food.
Energy move: Add pleasure, beauty, fun
Satisfying experiences, large and small, are the real nourishment you crave. Plan a big treat to look forward to—and a little one every day.
4. Energy drain: Envy
We often don't feel envy directly—but we might find someone else's good fortune depressing.
Energy move: Count your blessings
Comparison is a loser's game. Look at what you have, and actively feel grateful. (P.S. That person you envy—you don't know how messy her life really is. Chances are you wouldn't want it if you had it.)
5. Energy drain: Worry
When you worry, you think you're dealing with things, but you're just suffering. Worry never comes up with good ideas. It torments and exhausts us.
Energy move: Get going
Action is the cure for worry. Do one thing that brings you a step closer to coping. If it's the middle of the night, get up and write a to-do list.
6. Energy drain: Unfinished business
Unmade decisions and postponed projects drain you.
Energy move: Do it or dump it
Forget the perfect decision—just trust yourself and make a choice. Put projects in an appointment book. If you can't find any good time, that's a signal you don't want to do it. So don't.
7. Energy drain: Overcommitment
You're always saying "yes"—to your boss, mother, kids, friends; to requests, favors, meetings.
Energy move: Say "yes" to yourself
Tell someone else "no" every once in a while, just to feel your own power. You'll gain a whole new sense of your ability to take care of yourself.
8. Energy drain: Holding on to loss
Fresh loss is an emergency. But old losses you can't let go of are dead weight.
Energy move: Cry all your tears
Indulge in big-time mourning. Take off from work, stay in bed, and do nothing but cry till you're dry—and bored. Then go out and embrace life.
By Annie Gottlieb
O, The Oprah Magazine
Here are 8 common energy drains—and how to fix them:
1. Energy drain: Other people's expectations
Are you living someone else's dream for you? You're putting out energy but starving emotionally. The other person gets all the satisfaction.
Energy move: Declare independence
You bought in; you can set yourself free. No confrontation needed, just "I don't have to expect that of myself." Worst-case scenario: Someone who's not you will be disappointed. You will feel wonderful.
2. Energy drain: Loss of self
As kids, we had to play by the rules; our unique energy got caged.
Energy move: Personalize your life
Ask yourself, If it were up to me, what would I...hang on my wall? Wear to work? Do for fun? Find the pockets of freedom where you can be more yourself.
3. Energy drain: Deprivation
Duties and responsibilities fill your days. You gain weight trying to get emotional energy from food.
Energy move: Add pleasure, beauty, fun
Satisfying experiences, large and small, are the real nourishment you crave. Plan a big treat to look forward to—and a little one every day.
4. Energy drain: Envy
We often don't feel envy directly—but we might find someone else's good fortune depressing.
Energy move: Count your blessings
Comparison is a loser's game. Look at what you have, and actively feel grateful. (P.S. That person you envy—you don't know how messy her life really is. Chances are you wouldn't want it if you had it.)
5. Energy drain: Worry
When you worry, you think you're dealing with things, but you're just suffering. Worry never comes up with good ideas. It torments and exhausts us.
Energy move: Get going
Action is the cure for worry. Do one thing that brings you a step closer to coping. If it's the middle of the night, get up and write a to-do list.
6. Energy drain: Unfinished business
Unmade decisions and postponed projects drain you.
Energy move: Do it or dump it
Forget the perfect decision—just trust yourself and make a choice. Put projects in an appointment book. If you can't find any good time, that's a signal you don't want to do it. So don't.
7. Energy drain: Overcommitment
You're always saying "yes"—to your boss, mother, kids, friends; to requests, favors, meetings.
Energy move: Say "yes" to yourself
Tell someone else "no" every once in a while, just to feel your own power. You'll gain a whole new sense of your ability to take care of yourself.
8. Energy drain: Holding on to loss
Fresh loss is an emergency. But old losses you can't let go of are dead weight.
Energy move: Cry all your tears
Indulge in big-time mourning. Take off from work, stay in bed, and do nothing but cry till you're dry—and bored. Then go out and embrace life.
Friday, August 6, 2010
Ellie Drake on "Raising Your Self Esteem"
Dear Sherrie,
Do you ever feel low with way too little get-up-and-go to
finish your to-do's?
According to BraveHeart blogger Dr. Sugar Singleton, this problem might not have a physical cause, like a vitamin deficiency or fibromyalgia. Instead, it can be due to low self-esteem.
"One of the most recognizable symptoms of low self-esteem," says Dr. Sugar, "is that you feel like you have no energy or even the desire to do anything. The lack of self-esteem causes you to do less, and the less you do, the less you feel like doing. This is a vicious cycle that needs to be broken, or it can have damaging effects on your mental, spiritual, and emotional health."
Want higher self-esteem? Dr. Sugar suggests three things you can do today and every day:
1. When you have a negative thought, realize that it is only a thought and not necessarily true. Do not dwell on it. Just let it go.
2. When a positive event, episode, or thought occurs, celebrate it. Allow it to stick to you and stay with you.
3. When someone offers a compliment, accept it wholeheartedly without any argument. Let the compliment sink in.
"Your self-esteem is the greatest asset you own," says Dr. Sugar - and it's the foundation of vibrant health.
Self-esteem was a theme of many of the speakers at last year's RISE conference, and I expect it to come up again and again during this year's discussions in Beverly Hills.
RISE is our once-a-year BraveHeart get-together. It's two days of nonstop INSPIRATION IN ACTION, and whether your self-esteem is low, middling or high, you'll tingle from all the positive energy there.
Will you join us? I hope so!
» RISE with us here!
In the BraveHeart spirit,
Ellie
P.S. Did you know the average person thinks about 60,000 thoughts each day, with 80% of those thoughts being negative?
Do you ever feel low with way too little get-up-and-go to
finish your to-do's?
According to BraveHeart blogger Dr. Sugar Singleton, this problem might not have a physical cause, like a vitamin deficiency or fibromyalgia. Instead, it can be due to low self-esteem.
"One of the most recognizable symptoms of low self-esteem," says Dr. Sugar, "is that you feel like you have no energy or even the desire to do anything. The lack of self-esteem causes you to do less, and the less you do, the less you feel like doing. This is a vicious cycle that needs to be broken, or it can have damaging effects on your mental, spiritual, and emotional health."
Want higher self-esteem? Dr. Sugar suggests three things you can do today and every day:
1. When you have a negative thought, realize that it is only a thought and not necessarily true. Do not dwell on it. Just let it go.
2. When a positive event, episode, or thought occurs, celebrate it. Allow it to stick to you and stay with you.
3. When someone offers a compliment, accept it wholeheartedly without any argument. Let the compliment sink in.
"Your self-esteem is the greatest asset you own," says Dr. Sugar - and it's the foundation of vibrant health.
Self-esteem was a theme of many of the speakers at last year's RISE conference, and I expect it to come up again and again during this year's discussions in Beverly Hills.
RISE is our once-a-year BraveHeart get-together. It's two days of nonstop INSPIRATION IN ACTION, and whether your self-esteem is low, middling or high, you'll tingle from all the positive energy there.
Will you join us? I hope so!
» RISE with us here!
In the BraveHeart spirit,
Ellie
P.S. Did you know the average person thinks about 60,000 thoughts each day, with 80% of those thoughts being negative?
Wednesday, August 4, 2010
Sunday, August 1, 2010
Saturday, July 31, 2010
Wednesday, July 14, 2010
Monday, July 12, 2010
Sunday, July 11, 2010
Tuesday, June 1, 2010
Tuesday, May 18, 2010
Find Purpose In the Little Things
Make It Your Mantra - I Matter
Find purpose and direction in the little things
by Abby Tegnelia
Skating through your day waiting for it to be over does make the time toiling away at work or doing chores go by faster. But it also means missing half the fun! We all have a natural need to feel that what we do in a day affects others -- we need it to feel complete. Taking that away from yourself could lead down a slippery slope towards feeling like you don't even matter.
It's so easy to wallow in scary daydreams of a future where you never get that house or job you want or the lover you pine for. You tell yourself that achieving those things would give your life direction. Without doing so, you sometimes think, your life is meaningless, and you're just passing time. Why is that so silly? Because putting your happiness in the hands of events that may or may not happen is overwhelming -- and ultimately ineffective.
Take a moment to yourself and repeat, "I matter." It's the new year, the perfect time to reconnect with your core and re-asses your value. When you start to give yourself credit for what's actually important, it will be much higher than you think!
Recognizing doubts and lack of purpose before they turn into depression
A lack of purpose in one's life can easily lead to full-blown depression. If you're having even passing thoughts about feeling discard-able, you could be in danger of heading down that road.
In a perfect world, we'd all find the same joy in washing dishes that we feel when falling in love. It might sound pretty unrealistic now, but even knowing that that's what to aim for will help you land somewhere in the middle of that bliss and being stuck in a rut.
Humans are instinctive creatures, and tapping into those incredible instincts is the first step towards ridding yourself of any doubts you have about your worth. When you start to feel scared about your future, witness your heart racing and your ears ringing. There's nothing pleasurable about that! Your body knows that something is wrong. Now remind yourself that at your core, you are happy and peaceful. It's time to capitalize on those feelings and learn how to tap into them every single day. Doubts and fears go against those natural feelings -- when you lean on them when thinking of the future, something you can't control, you could be headed toward serious depression. Time to make "I matter" your mantra.
Learning that you do matter
We live in a society that sometimes makes it seem that fancy job titles, cinematic love stories and unrealistic body types are the only way to happiness. In reality, our world consists of an interactive web of human beings -- what we do every day affects a huge amount of people. Hold open a door for a stranger? Even if the smile is delayed to where you don't get to see it, you were still a bright spot in that person's day, affecting their behavior towards others. ("I matter.") Finish up hours worth of tedious paperwork for a boss, no matter how ungrateful that person seems? The company couldn't run without it. ("I matter.") When you really start to look, you will find that you do many little things every single day that other people rely on.
Your unique talents really do matter. Even if your idea wasn't used by your work committee, you feel like your kids don't listen to a word you say, or a friend in need doesn't take your advice, your distinct voice and feelings were an important part of the process. Speak up! What you say and do has a direct impact on the people around you. It's time for you to be seen and heard. When you feel doubt about your contributions and your worth, take a breath and tell yourself, "I matter." Because you do.
Strengthening your self-worth is a life-long process.
Find purpose and direction in the little things
by Abby Tegnelia
Skating through your day waiting for it to be over does make the time toiling away at work or doing chores go by faster. But it also means missing half the fun! We all have a natural need to feel that what we do in a day affects others -- we need it to feel complete. Taking that away from yourself could lead down a slippery slope towards feeling like you don't even matter.
It's so easy to wallow in scary daydreams of a future where you never get that house or job you want or the lover you pine for. You tell yourself that achieving those things would give your life direction. Without doing so, you sometimes think, your life is meaningless, and you're just passing time. Why is that so silly? Because putting your happiness in the hands of events that may or may not happen is overwhelming -- and ultimately ineffective.
Take a moment to yourself and repeat, "I matter." It's the new year, the perfect time to reconnect with your core and re-asses your value. When you start to give yourself credit for what's actually important, it will be much higher than you think!
Recognizing doubts and lack of purpose before they turn into depression
A lack of purpose in one's life can easily lead to full-blown depression. If you're having even passing thoughts about feeling discard-able, you could be in danger of heading down that road.
In a perfect world, we'd all find the same joy in washing dishes that we feel when falling in love. It might sound pretty unrealistic now, but even knowing that that's what to aim for will help you land somewhere in the middle of that bliss and being stuck in a rut.
Humans are instinctive creatures, and tapping into those incredible instincts is the first step towards ridding yourself of any doubts you have about your worth. When you start to feel scared about your future, witness your heart racing and your ears ringing. There's nothing pleasurable about that! Your body knows that something is wrong. Now remind yourself that at your core, you are happy and peaceful. It's time to capitalize on those feelings and learn how to tap into them every single day. Doubts and fears go against those natural feelings -- when you lean on them when thinking of the future, something you can't control, you could be headed toward serious depression. Time to make "I matter" your mantra.
Learning that you do matter
We live in a society that sometimes makes it seem that fancy job titles, cinematic love stories and unrealistic body types are the only way to happiness. In reality, our world consists of an interactive web of human beings -- what we do every day affects a huge amount of people. Hold open a door for a stranger? Even if the smile is delayed to where you don't get to see it, you were still a bright spot in that person's day, affecting their behavior towards others. ("I matter.") Finish up hours worth of tedious paperwork for a boss, no matter how ungrateful that person seems? The company couldn't run without it. ("I matter.") When you really start to look, you will find that you do many little things every single day that other people rely on.
Your unique talents really do matter. Even if your idea wasn't used by your work committee, you feel like your kids don't listen to a word you say, or a friend in need doesn't take your advice, your distinct voice and feelings were an important part of the process. Speak up! What you say and do has a direct impact on the people around you. It's time for you to be seen and heard. When you feel doubt about your contributions and your worth, take a breath and tell yourself, "I matter." Because you do.
Strengthening your self-worth is a life-long process.
Sunday, May 9, 2010
Tuesday, April 27, 2010
Monday, April 19, 2010
Do sugar cravings have you by the neck?
Do sugar cravings have you by the neck?
by Marcelle Pick, OB/GYN NP
Most women I talk with at the clinic and in my personal life have experienced sugar cravings, no matter what time of year — or time of the month. Whether it’s having a taste for something sweet after dinner each night or speeding to your local supermarket for the biggest bag of Swedish Fish you can buy, I know craving sugar can be a powerful urge. And the disappointing truth is that once we start to include sugar into our daily routine, it becomes more and more difficult to stop.
As humans we’ve evolved to appreciate the instant energy sugar provides us, but food is a highly emotional topic, especially when it comes to sweets. We often associate sweet foods with love and acceptance, and scientists have looked at our brain chemistry to understand how food can directly affect our “feel-good” neurotransmitters like serotonin. There are many other physical causes for sugar cravings, too, like hormonal fluctuations, intestinal yeast, and stress, to name a few.
Pre-tox before you party
Sugary treats are almost always available at parties and special events, as well as other celebratory hazards that can disrupt even the healthiest lifestyle. If you’re planning to celebrate, there are some simple steps to take before you indulge to help pre-tox your system, and keep you feeling energetic and healthy. To see Marcelle’s favorite four “pre-tox” tips,
please click here.
Sadly, we’ve been told for far too long that indulging in sweets is connected with a lack of self-will or some other character flaw. This is just not true! Craving sugar is not simply about willpower, nor is it simply about emotions. There may be several underlying physiologic causes feeding your desire for sugar, and it may take some perspective and investigation to get to the bottom of it. Let’s take a closer look at what might be behind your sugar cravings and how you can develop a healthy, loving relationship with sweets.
Why does sugar feel so good?
There is so much contributing to the positive feelings we associate with sugar. For many of us, the smell of homemade cookies or a cake fresh out of the oven reminds us of our childhoods, evoking fond memories of past holidays, birthdays, or special occasions. Others remember being rewarded with candy or other sugary delights when they did something “good.”
These positive associations are deeply ingrained in our brains. I once had a patient named Jillian who broke down into tears when I suggested she cut sugar from her diet for a week — it was as if I was taking away her most intimate friend! But the more research I did, the more it made sense. Our brains “reward” us by releasing serotonin and beta-endorphins when we eat sugar or other refined carbohydrates that are easily converted to glucose (the simplest sugar). The release of these mood-enhancing neurotransmitters explains in part why Jillian and many other patients of mine feel such an intense emotional connection to sugar.
Let’s look at serotonin. Serotonin has many responsibilities in our bodies, but overall, it is best known as the neurotransmitter that makes us feel good. Neurotransmitters act by sending messages from the nervous system to the rest of the body, and serotonin levels are what several antidepressants manipulate to improve mood and anxiety. Made from the essential amino acid tryptophan, serotonin’s roots are in protein. So what does sugar have to do with it? The reason sugar can lead to increased serotonin in the brain has to do with insulin. I’ll explain this in more detail below, but the bottom line is that we need insulin to help tryptophan get into the brain so it can produce serotonin. And sugar — or any carbohydrate for that matter — causes us to release insulin. Refined carbohydrates, such as sugar, white bread, pasta and white rice, lead to a more intense insulin surge than do complex carbohydrates like vegetables and whole grains.
Beta-endorphin is another neurotransmitter we release when eating sweets or refined carbohydrates. This is the neurotransmitter typically associated with a “runner’s high” because it acts as a natural painkiller, produces a sense of well-being, increases self-esteem, and settles anxiety. Our brains naturally release beta-endorphin when we are in any kind of physical pain — and when we eat sugar.
It’s no wonder sugar feels so good! Physiologically, sugar “feeds” our brains with two neurotransmitters that send positive messages to the rest of the body. The problem is that the lift we experience after a can of soda, a bowl of noodles, or a chocolate chip cookie doesn’t last very long, and eating these foods, especially without combining them with some protein, can set us up for cyclical cravings. We will find ourselves wanting more and more.
Is sugar addictive?
So many of my patients ask whether sugar is truly addicting, but the answer differs depending on the individual. Sugar certainly can be addictive, but this is more of a problem for some women than others, because we all have different levels of neurotransmitters and receptors in our brains. These levels vary and change over time depending upon our genetics and lifestyle — what we eat, drink and feel; where we are hormonally; whether we exercise; how well we sleep; and so on. Some practitioners believe that a portion of the population is “sugar-sensitive.” These individuals may be operating with naturally lower levels of serotonin and beta-endorphin, leaving them more vulnerable to sugar cravings.
Any time the body is running low on a neurotransmitter, the brain tries to catch up by opening up more receptors for this neurotransmitter, essentially to increase the odds of a connection. You can think of it in terms of supply and demand: when there’s less of something available, the demand for it goes up. With so many open receptors, if a sugar-sensitive person does have sugar, alcohol, or anything that causes a release of serotonin or beta-endorphin, it intensifies the resulting sugar “high.” This in turn can lead to more cravings.
Some of my patients have experienced withdrawal symptoms when they stop eating sugar. This makes sense because when we’re eating large amounts of sugar at regular intervals, the brain becomes accustomed to frequent beta-endorphin bursts, and when we take them away, it naturally wants more. This, like withdrawal from a caffeine habit or drug addiction, can lead to headaches, shakiness, nausea, fatigue, and even depression.
Your body needs carbohydrates
It may be tempting for women who feel they have a problem with sugar to simply cut out all carbohydrates. But an all-or-nothing approach just isn’t healthy — it takes all four food groups to regulate insulin and quell sugar cravings. Here is an explanation for why.
Whenever we eat foods that contain complex carbohydrates, our bodies convert them into a simple sugar known as glucose. Glucose is the main source of fuel for our cells. The brain in particular cannot use any other source of energy (like fat or protein) aside from glucose, so it is absolutely essential to eat carbohydrates.
As I mentioned earlier, carbohydrates are also important in helping tryptophan get into the brain to be converted to serotonin. When we eat food containing protein, the body breaks it down into subcomponent amino acids — one of which is tryptophan.
Key nutrients to enhance your serotonin production
• Vitamin C. Among other important duties, vitamin C helps to convert tryptophan (from the food you eat) into serotonin.
• B-complex vitamins. This group of vitamins is helpful in metabolizing carbohydrates for the body to use. Niacin in particular is essential in converting tryptophan to serotonin.
• Zinc. Zinc aids insulin in doing its job and generally helps with digestion.
— Adapted from Potatoes not Prozac, p. 141.
The tryptophan molecule is relatively small compared to other amino acids. Those larger amino acids can block tryptophan’s path across the tightly-regulated barrier between the blood and the brain. When carbohydrates are consumed and insulin is released, insulin pairs up with larger amino acids to help build muscle, leaving tryptophan a clearer path to cross into the brain. And there are important micronutrients, such as vitamin C, the B vitamins, and zinc (see box at right), that can help with the conversion from tryptophan to serotonin.
What’s interesting is that Mother Nature did not provide our bodies with the information to distinguish between man-made sugars and natural sugars. Instead, this information is available to us in everything else that surrounds natural sugars — in the antioxidant-rich skins of grapes and apples, for example, or the fiber and protein-rich germ of whole grains.
Therefore, eating any kind of sweet or refined carbohydrate will satisfy the brain and increase serotonin — but it won’t trigger the signals that tell our brain we’ve had enough, that we are now fully sated. The more refined a food is, the more it’s been stripped of this natural, information-rich fibers, fats, proteins, vitamins, and antioxidants.
The carbohydrates in white flours, white rice, white sugar, and the majority of pastas and breakfast cereals are all highly refined, so it takes less time for the body to break them down, therefore leading to a quicker response all around. This may sound good, but in the long run, quick spikes in insulin and glucose can damage your metabolism and lead to insulin resistance and more cravings. There are so many delicious complex carbohydrates to choose from that will gently increase blood sugar and insulin. For more information, see our carbohydrate spectrum page.
Possible causes for sugar cravings
As I mentioned earlier, sugar cravings often have many facets. Because eating is so intimately connected with our biochemistry and our emotions, we “digest” sugar on many levels. You may notice there’s a pattern to when you crave sugar — for so many of my patients it is cyclical, occurring nightly after a stressful day at work, monthly just before their periods, or seasonally when the days grow short. For others, sugar binges may be connected to the kinds of foods they have already eaten that day, or with a daily ritual. Here are some of the common causes for sugar cravings I see at the clinic:
• Hormonal fluctuations. Just before menstruation, when estrogen is low and progesterone is on its way down, beta-endorphin levels are at their lowest. These cyclical hormonal and neurotransmitter fluctuations may explain why many women who experience PMS also have cravings — and the accompanying serotonin–endorphin bursts that high-sugar foods can provide.
• Stress. Any stressful situation can lead to less than optimal eating habits. Stress itself increases cortisol levels, which initially dampen hunger. Once the stress has abated, our hormones of hunger ramp up — “Refuel!” the body cries. This can lead many women with stressful jobs and lifestyles to a pattern of nighttime cravings, over-eating, and unwanted weight gain. Over time, chronic stress can lead to adrenal fatigue, eventually resulting in extreme exhaustion. So many women I see have reached a state of adrenal fatigue, and find the only way to get through the day is by drinking lots of caffeine and consuming sugar for quick energy bursts. But this only sets them up for further cravings and more energy depletion. There are lots of simple ways to support your adrenal health by what and how you eat. For more information, see our article on eating for your adrenal glands.
• Insulin resistance. When you are resistant to insulin (which can happen as a result of a long-term diet high in refined carbohydrates and low in micronutrients), glucose is not able to enter your cells and ends up staying in your blood as a result. This means your cells are starved for the fuel they need to operate, and signals are therefore sent to your brain to increase insulin. This results in cravings for sugar because even though you may be eating enough, your cells aren’t able to access the food. For more information, see our article on preventing type 2 diabetes and metabolic syndrome.
• Food sensitivities. Food sensitivities are often the result of a situation known as “leaky gut,” where partially digested food particles can make their way into the bloodstream through a damaged, inflamed mucosal lining in the digestive tract. The body regards these food particles as foreign antigens and mounts an immune response by sending antibodies. Combined antibodies and antigens in your bloodstream, known as immune complexes, can lead to intense cravings. Gluten may be at the root of this type of sugar craving because it is often combined with sugar in the foods we eat, and so women think they’re craving sugar when really they might be craving gluten.
• Intestinal yeast or systemic candidiasis. Yeast thrives on sugar (a connection easy to make when you look at the Latin name for this group of organisms — Saccharomycotina — or “sugar fungi”). If your intestinal (and vaginal) bacteria are out of balance, they are less likely to keep yeasts like Candida in check. An overgrowth of yeast in the intestine or system-wide can lead to increased cravings for sugar. You can help keep these organisms — and cravings — in check by taking a high-quality probiotic that includes a competitive yeast, like the one we offer in our Personal Program.
• Excess acid-forming foods. Some women I talk with notice that after eating a lot of red meat, their cravings for sugar increase. Red meat is high in a pro-inflammatory molecule called arachidonic acid. Eating a lot of meat tends to upregulate the oxidative–inflammatory cascade in our bodies. If left unchecked, this inflammatory condition can become chronic and cause abnormal glucose metabolism, ultimately leading to insulin resistance. Choosing anti-inflammatory foods high in omega-3 fatty acids, as well as those that are alkalizing and antioxidant-rich, such as fruits and vegetables, can offset the metabolic damage and the cravings associated with this dynamic.
• A lack of sweetness in your life. As I mentioned before, many things in life can affect our serotonin and beta-endorphin levels — exercise, balanced nutrition, rewarding work, a positive relationship, even a sunny day. The joy we find in our lives speaks to our biochemistry. So when we are lacking positive energy and happiness, it’s not surprising that we seek to fill that void with sugar.
Strive for a sweet balance — the Women to Women approach
There are several ways to diminish sugar cravings, but just as there are different causes for them, different steps work for different women. For my patient Jillian and others who are addicted to sugar, multiple steps may need to be taken for lasting results. Other women may find that simply avoiding sugar for a few days does the trick. Still others find that once they reach menopause and their hormonal swings become a thing of the past, so do their cravings. But the best approach is to find a good balance. I’ve seen too many women put sugar in the “forbidden fruit” category and end up binging because they feel so deprived. You deserve treats in your life, and sugar can be enjoyed without the “carb hangovers” and guilt that are too often associated with it.
Here are some suggestions to help you find a healthy middle ground between no sugar and sugar binges.
Balance your diet. Nourish your body with a balanced diet, full of the healthy fats, quality protein, complex carbohydrates, and fruits and vegetables that all together help keep cell-signaling on an even keel. The food you prepare for yourself should be yummy and rewarding, not something you have to force down. So many fad diets are set up to deprive women of basic food groups, like fat and carbohydrates, but our bodies need all of these food groups to carry out basic functions. Treat yourself to satisfying foods, and I promise you’ll see a difference in your cravings. For more on preventing insulin resistance with nutrition, see our article on the insulin control and the four food groups.
Try eliminating sugar for three to five days and see how you feel. I know how hard it can be, but avoiding sugar for just three days can make a huge difference for some women. For others, it may take longer for the cravings to diminish, but eliminating the cyclical crash-and-burn bursts of serotonin and beta-endorphin your brain gets from sugar and refined carbohydrates can help your body normalize its receptors and neurotransmitters, so that your brain isn’t constantly sending the message that it needs more sugar.
Incorporate a high-quality multivitamin–mineral complex, plus omega-3’s. A good supplement like the one we offer in our Personal Program is essential to cover your nutritional bases, especially in our modern society of fast food and industrial farming. Micronutrients like zinc, vitamin C and the B vitamins are particularly helpful in calming sugar cravings by influencing serotonin production. Equally important are omega-3’s, which are crucial for regulating mood and inflammation — factors that are both associated with cravings. For additional guidance, see our page on micronutrient therapy for insulin resistance.
Eat a baked potato three hours after dinner. This concept was born when Dr. Kathleen DesMaisons published her famous book, Potatoes not Prozac. We recommend you read the book for specifics, but the theory is that potatoes not only stimulate the release of insulin needed for tryptophan to cross into the brain, but also contain potassium, a nutrient needed for insulin to do its work. Potatoes, with their fiber and micronutrient content, also offer a more sustained insulin response than most refined carbohydrates. The only stipulations are that you eat the potato as an evening snack, that you do not eat it with any kind of protein (otherwise, you can top it as you wish), and that you include its skin. (You may notice that this runs counter to our advice to combine protein and carbs in meals and snacks — keep in mind that eating a baked potato in this specific way, three hours after a meal containing protein, is one particular method of reducing cravings and preventing mood swings. The following is our more general recommendation about controlling insulin surges.)
Mix protein with pleasure. We can all indulge ourselves in sugary treats once in a while if we want to. Combining these treats with a stick of cheese, some nuts, or even a glass of milk will help balance the sugar and insulin surge and allow a gentler increase in blood sugar and insulin. We also recommend desserts that include protein, like custards or meringues or even a bowl of berries and cream. You can sweeten these delights with natural sweeteners like stevia or xylitol instead of sugar. With a less spiky sugar surge to the brain, you’ll likely experience a less precipitous crash as well. See our page on using the glycemic index and glycemic load for an alternative explanation of these concepts.
Avoid sugar patterns. Just like those who smoke or drink may associate smoking or having a glass of wine with certain activities, we may come to associate sugary treats with times of the day or ritualized rewards. Take a moment to notice whether this might be true of your cravings. Your brain is quick to pick up on associations — particularly anything having to do with its “reward cascade” — and may have you craving sugar every day at three o’clock, or each time you go for a run, for example. If you’re ready to break the pattern (or prevent it from forming), this might be a good time to enjoy that baked potato or some alternative “reward.”
Enhance the sweetness in your life. One of my favorite prescriptions for my patients reads: Go have some fun! I have written this prescription several times for patients who seem buried in their work or the day-to-day responsibilities of raising a family, taking care of elderly parents, managing a household — whatever it may be. As women, we rarely take the time to nurture ourselves, and it is so important to your health to do so on a regular basis. Take a step back to figure out what makes you happy, and examine the things that are doing the opposite. It may be time make a change.
Cultivate lasting bliss
I know it doesn’t feel good to be a slave to sugar. The ups and downs can be intense and exhausting overall. But it doesn’t have to be this way. Look at the whole picture — biochemically, physically, and emotionally — to pinpoint where you might benefit from change and release yourself from your cravings. The more balance you can offer yourself through quality nutrition and emotional wellness, the more you’ll find your cravings start to shift away from quick fixes like sugar to the things that provide a lasting and natural bliss.
I absolutely know that craving sugar or binging on sugar is not a reflection of your willpower or your individual strength. It most likely has physical roots, and those roots can be restored to set the foundation for a healthy, lifelong relationship with sugar!
Our Personal Program is a great place to start
The Personal Program promotes natural hormonal balance with nutritional supplements, our exclusive endocrine support formula, dietary and lifestyle guidance, and optional phone consultations with our Nurse–Educators. It is a convenient, at-home version of what we recommend to all our patients at the clinic.
• To learn more about the Program, go to How the Personal Program works.
• To select the Program that's right for your symptoms, go to Choose the plan that works for you.
• To assess your symptoms, take our on-line Hormonal Health Profile.
• If you're ready to get started, learn about our risk-free trial.
If you have questions, don't hesitate to call us toll-free at 1-800-798-7902. We're here to listen and help.
We’re always happy to welcome new patients to our medical clinic in Yarmouth, Maine, for those who can make the trip. Click here for information about making an appointment.
by Marcelle Pick, OB/GYN NP
Most women I talk with at the clinic and in my personal life have experienced sugar cravings, no matter what time of year — or time of the month. Whether it’s having a taste for something sweet after dinner each night or speeding to your local supermarket for the biggest bag of Swedish Fish you can buy, I know craving sugar can be a powerful urge. And the disappointing truth is that once we start to include sugar into our daily routine, it becomes more and more difficult to stop.
As humans we’ve evolved to appreciate the instant energy sugar provides us, but food is a highly emotional topic, especially when it comes to sweets. We often associate sweet foods with love and acceptance, and scientists have looked at our brain chemistry to understand how food can directly affect our “feel-good” neurotransmitters like serotonin. There are many other physical causes for sugar cravings, too, like hormonal fluctuations, intestinal yeast, and stress, to name a few.
Pre-tox before you party
Sugary treats are almost always available at parties and special events, as well as other celebratory hazards that can disrupt even the healthiest lifestyle. If you’re planning to celebrate, there are some simple steps to take before you indulge to help pre-tox your system, and keep you feeling energetic and healthy. To see Marcelle’s favorite four “pre-tox” tips,
please click here.
Sadly, we’ve been told for far too long that indulging in sweets is connected with a lack of self-will or some other character flaw. This is just not true! Craving sugar is not simply about willpower, nor is it simply about emotions. There may be several underlying physiologic causes feeding your desire for sugar, and it may take some perspective and investigation to get to the bottom of it. Let’s take a closer look at what might be behind your sugar cravings and how you can develop a healthy, loving relationship with sweets.
Why does sugar feel so good?
There is so much contributing to the positive feelings we associate with sugar. For many of us, the smell of homemade cookies or a cake fresh out of the oven reminds us of our childhoods, evoking fond memories of past holidays, birthdays, or special occasions. Others remember being rewarded with candy or other sugary delights when they did something “good.”
These positive associations are deeply ingrained in our brains. I once had a patient named Jillian who broke down into tears when I suggested she cut sugar from her diet for a week — it was as if I was taking away her most intimate friend! But the more research I did, the more it made sense. Our brains “reward” us by releasing serotonin and beta-endorphins when we eat sugar or other refined carbohydrates that are easily converted to glucose (the simplest sugar). The release of these mood-enhancing neurotransmitters explains in part why Jillian and many other patients of mine feel such an intense emotional connection to sugar.
Let’s look at serotonin. Serotonin has many responsibilities in our bodies, but overall, it is best known as the neurotransmitter that makes us feel good. Neurotransmitters act by sending messages from the nervous system to the rest of the body, and serotonin levels are what several antidepressants manipulate to improve mood and anxiety. Made from the essential amino acid tryptophan, serotonin’s roots are in protein. So what does sugar have to do with it? The reason sugar can lead to increased serotonin in the brain has to do with insulin. I’ll explain this in more detail below, but the bottom line is that we need insulin to help tryptophan get into the brain so it can produce serotonin. And sugar — or any carbohydrate for that matter — causes us to release insulin. Refined carbohydrates, such as sugar, white bread, pasta and white rice, lead to a more intense insulin surge than do complex carbohydrates like vegetables and whole grains.
Beta-endorphin is another neurotransmitter we release when eating sweets or refined carbohydrates. This is the neurotransmitter typically associated with a “runner’s high” because it acts as a natural painkiller, produces a sense of well-being, increases self-esteem, and settles anxiety. Our brains naturally release beta-endorphin when we are in any kind of physical pain — and when we eat sugar.
It’s no wonder sugar feels so good! Physiologically, sugar “feeds” our brains with two neurotransmitters that send positive messages to the rest of the body. The problem is that the lift we experience after a can of soda, a bowl of noodles, or a chocolate chip cookie doesn’t last very long, and eating these foods, especially without combining them with some protein, can set us up for cyclical cravings. We will find ourselves wanting more and more.
Is sugar addictive?
So many of my patients ask whether sugar is truly addicting, but the answer differs depending on the individual. Sugar certainly can be addictive, but this is more of a problem for some women than others, because we all have different levels of neurotransmitters and receptors in our brains. These levels vary and change over time depending upon our genetics and lifestyle — what we eat, drink and feel; where we are hormonally; whether we exercise; how well we sleep; and so on. Some practitioners believe that a portion of the population is “sugar-sensitive.” These individuals may be operating with naturally lower levels of serotonin and beta-endorphin, leaving them more vulnerable to sugar cravings.
Any time the body is running low on a neurotransmitter, the brain tries to catch up by opening up more receptors for this neurotransmitter, essentially to increase the odds of a connection. You can think of it in terms of supply and demand: when there’s less of something available, the demand for it goes up. With so many open receptors, if a sugar-sensitive person does have sugar, alcohol, or anything that causes a release of serotonin or beta-endorphin, it intensifies the resulting sugar “high.” This in turn can lead to more cravings.
Some of my patients have experienced withdrawal symptoms when they stop eating sugar. This makes sense because when we’re eating large amounts of sugar at regular intervals, the brain becomes accustomed to frequent beta-endorphin bursts, and when we take them away, it naturally wants more. This, like withdrawal from a caffeine habit or drug addiction, can lead to headaches, shakiness, nausea, fatigue, and even depression.
Your body needs carbohydrates
It may be tempting for women who feel they have a problem with sugar to simply cut out all carbohydrates. But an all-or-nothing approach just isn’t healthy — it takes all four food groups to regulate insulin and quell sugar cravings. Here is an explanation for why.
Whenever we eat foods that contain complex carbohydrates, our bodies convert them into a simple sugar known as glucose. Glucose is the main source of fuel for our cells. The brain in particular cannot use any other source of energy (like fat or protein) aside from glucose, so it is absolutely essential to eat carbohydrates.
As I mentioned earlier, carbohydrates are also important in helping tryptophan get into the brain to be converted to serotonin. When we eat food containing protein, the body breaks it down into subcomponent amino acids — one of which is tryptophan.
Key nutrients to enhance your serotonin production
• Vitamin C. Among other important duties, vitamin C helps to convert tryptophan (from the food you eat) into serotonin.
• B-complex vitamins. This group of vitamins is helpful in metabolizing carbohydrates for the body to use. Niacin in particular is essential in converting tryptophan to serotonin.
• Zinc. Zinc aids insulin in doing its job and generally helps with digestion.
— Adapted from Potatoes not Prozac, p. 141.
The tryptophan molecule is relatively small compared to other amino acids. Those larger amino acids can block tryptophan’s path across the tightly-regulated barrier between the blood and the brain. When carbohydrates are consumed and insulin is released, insulin pairs up with larger amino acids to help build muscle, leaving tryptophan a clearer path to cross into the brain. And there are important micronutrients, such as vitamin C, the B vitamins, and zinc (see box at right), that can help with the conversion from tryptophan to serotonin.
What’s interesting is that Mother Nature did not provide our bodies with the information to distinguish between man-made sugars and natural sugars. Instead, this information is available to us in everything else that surrounds natural sugars — in the antioxidant-rich skins of grapes and apples, for example, or the fiber and protein-rich germ of whole grains.
Therefore, eating any kind of sweet or refined carbohydrate will satisfy the brain and increase serotonin — but it won’t trigger the signals that tell our brain we’ve had enough, that we are now fully sated. The more refined a food is, the more it’s been stripped of this natural, information-rich fibers, fats, proteins, vitamins, and antioxidants.
The carbohydrates in white flours, white rice, white sugar, and the majority of pastas and breakfast cereals are all highly refined, so it takes less time for the body to break them down, therefore leading to a quicker response all around. This may sound good, but in the long run, quick spikes in insulin and glucose can damage your metabolism and lead to insulin resistance and more cravings. There are so many delicious complex carbohydrates to choose from that will gently increase blood sugar and insulin. For more information, see our carbohydrate spectrum page.
Possible causes for sugar cravings
As I mentioned earlier, sugar cravings often have many facets. Because eating is so intimately connected with our biochemistry and our emotions, we “digest” sugar on many levels. You may notice there’s a pattern to when you crave sugar — for so many of my patients it is cyclical, occurring nightly after a stressful day at work, monthly just before their periods, or seasonally when the days grow short. For others, sugar binges may be connected to the kinds of foods they have already eaten that day, or with a daily ritual. Here are some of the common causes for sugar cravings I see at the clinic:
• Hormonal fluctuations. Just before menstruation, when estrogen is low and progesterone is on its way down, beta-endorphin levels are at their lowest. These cyclical hormonal and neurotransmitter fluctuations may explain why many women who experience PMS also have cravings — and the accompanying serotonin–endorphin bursts that high-sugar foods can provide.
• Stress. Any stressful situation can lead to less than optimal eating habits. Stress itself increases cortisol levels, which initially dampen hunger. Once the stress has abated, our hormones of hunger ramp up — “Refuel!” the body cries. This can lead many women with stressful jobs and lifestyles to a pattern of nighttime cravings, over-eating, and unwanted weight gain. Over time, chronic stress can lead to adrenal fatigue, eventually resulting in extreme exhaustion. So many women I see have reached a state of adrenal fatigue, and find the only way to get through the day is by drinking lots of caffeine and consuming sugar for quick energy bursts. But this only sets them up for further cravings and more energy depletion. There are lots of simple ways to support your adrenal health by what and how you eat. For more information, see our article on eating for your adrenal glands.
• Insulin resistance. When you are resistant to insulin (which can happen as a result of a long-term diet high in refined carbohydrates and low in micronutrients), glucose is not able to enter your cells and ends up staying in your blood as a result. This means your cells are starved for the fuel they need to operate, and signals are therefore sent to your brain to increase insulin. This results in cravings for sugar because even though you may be eating enough, your cells aren’t able to access the food. For more information, see our article on preventing type 2 diabetes and metabolic syndrome.
• Food sensitivities. Food sensitivities are often the result of a situation known as “leaky gut,” where partially digested food particles can make their way into the bloodstream through a damaged, inflamed mucosal lining in the digestive tract. The body regards these food particles as foreign antigens and mounts an immune response by sending antibodies. Combined antibodies and antigens in your bloodstream, known as immune complexes, can lead to intense cravings. Gluten may be at the root of this type of sugar craving because it is often combined with sugar in the foods we eat, and so women think they’re craving sugar when really they might be craving gluten.
• Intestinal yeast or systemic candidiasis. Yeast thrives on sugar (a connection easy to make when you look at the Latin name for this group of organisms — Saccharomycotina — or “sugar fungi”). If your intestinal (and vaginal) bacteria are out of balance, they are less likely to keep yeasts like Candida in check. An overgrowth of yeast in the intestine or system-wide can lead to increased cravings for sugar. You can help keep these organisms — and cravings — in check by taking a high-quality probiotic that includes a competitive yeast, like the one we offer in our Personal Program.
• Excess acid-forming foods. Some women I talk with notice that after eating a lot of red meat, their cravings for sugar increase. Red meat is high in a pro-inflammatory molecule called arachidonic acid. Eating a lot of meat tends to upregulate the oxidative–inflammatory cascade in our bodies. If left unchecked, this inflammatory condition can become chronic and cause abnormal glucose metabolism, ultimately leading to insulin resistance. Choosing anti-inflammatory foods high in omega-3 fatty acids, as well as those that are alkalizing and antioxidant-rich, such as fruits and vegetables, can offset the metabolic damage and the cravings associated with this dynamic.
• A lack of sweetness in your life. As I mentioned before, many things in life can affect our serotonin and beta-endorphin levels — exercise, balanced nutrition, rewarding work, a positive relationship, even a sunny day. The joy we find in our lives speaks to our biochemistry. So when we are lacking positive energy and happiness, it’s not surprising that we seek to fill that void with sugar.
Strive for a sweet balance — the Women to Women approach
There are several ways to diminish sugar cravings, but just as there are different causes for them, different steps work for different women. For my patient Jillian and others who are addicted to sugar, multiple steps may need to be taken for lasting results. Other women may find that simply avoiding sugar for a few days does the trick. Still others find that once they reach menopause and their hormonal swings become a thing of the past, so do their cravings. But the best approach is to find a good balance. I’ve seen too many women put sugar in the “forbidden fruit” category and end up binging because they feel so deprived. You deserve treats in your life, and sugar can be enjoyed without the “carb hangovers” and guilt that are too often associated with it.
Here are some suggestions to help you find a healthy middle ground between no sugar and sugar binges.
Balance your diet. Nourish your body with a balanced diet, full of the healthy fats, quality protein, complex carbohydrates, and fruits and vegetables that all together help keep cell-signaling on an even keel. The food you prepare for yourself should be yummy and rewarding, not something you have to force down. So many fad diets are set up to deprive women of basic food groups, like fat and carbohydrates, but our bodies need all of these food groups to carry out basic functions. Treat yourself to satisfying foods, and I promise you’ll see a difference in your cravings. For more on preventing insulin resistance with nutrition, see our article on the insulin control and the four food groups.
Try eliminating sugar for three to five days and see how you feel. I know how hard it can be, but avoiding sugar for just three days can make a huge difference for some women. For others, it may take longer for the cravings to diminish, but eliminating the cyclical crash-and-burn bursts of serotonin and beta-endorphin your brain gets from sugar and refined carbohydrates can help your body normalize its receptors and neurotransmitters, so that your brain isn’t constantly sending the message that it needs more sugar.
Incorporate a high-quality multivitamin–mineral complex, plus omega-3’s. A good supplement like the one we offer in our Personal Program is essential to cover your nutritional bases, especially in our modern society of fast food and industrial farming. Micronutrients like zinc, vitamin C and the B vitamins are particularly helpful in calming sugar cravings by influencing serotonin production. Equally important are omega-3’s, which are crucial for regulating mood and inflammation — factors that are both associated with cravings. For additional guidance, see our page on micronutrient therapy for insulin resistance.
Eat a baked potato three hours after dinner. This concept was born when Dr. Kathleen DesMaisons published her famous book, Potatoes not Prozac. We recommend you read the book for specifics, but the theory is that potatoes not only stimulate the release of insulin needed for tryptophan to cross into the brain, but also contain potassium, a nutrient needed for insulin to do its work. Potatoes, with their fiber and micronutrient content, also offer a more sustained insulin response than most refined carbohydrates. The only stipulations are that you eat the potato as an evening snack, that you do not eat it with any kind of protein (otherwise, you can top it as you wish), and that you include its skin. (You may notice that this runs counter to our advice to combine protein and carbs in meals and snacks — keep in mind that eating a baked potato in this specific way, three hours after a meal containing protein, is one particular method of reducing cravings and preventing mood swings. The following is our more general recommendation about controlling insulin surges.)
Mix protein with pleasure. We can all indulge ourselves in sugary treats once in a while if we want to. Combining these treats with a stick of cheese, some nuts, or even a glass of milk will help balance the sugar and insulin surge and allow a gentler increase in blood sugar and insulin. We also recommend desserts that include protein, like custards or meringues or even a bowl of berries and cream. You can sweeten these delights with natural sweeteners like stevia or xylitol instead of sugar. With a less spiky sugar surge to the brain, you’ll likely experience a less precipitous crash as well. See our page on using the glycemic index and glycemic load for an alternative explanation of these concepts.
Avoid sugar patterns. Just like those who smoke or drink may associate smoking or having a glass of wine with certain activities, we may come to associate sugary treats with times of the day or ritualized rewards. Take a moment to notice whether this might be true of your cravings. Your brain is quick to pick up on associations — particularly anything having to do with its “reward cascade” — and may have you craving sugar every day at three o’clock, or each time you go for a run, for example. If you’re ready to break the pattern (or prevent it from forming), this might be a good time to enjoy that baked potato or some alternative “reward.”
Enhance the sweetness in your life. One of my favorite prescriptions for my patients reads: Go have some fun! I have written this prescription several times for patients who seem buried in their work or the day-to-day responsibilities of raising a family, taking care of elderly parents, managing a household — whatever it may be. As women, we rarely take the time to nurture ourselves, and it is so important to your health to do so on a regular basis. Take a step back to figure out what makes you happy, and examine the things that are doing the opposite. It may be time make a change.
Cultivate lasting bliss
I know it doesn’t feel good to be a slave to sugar. The ups and downs can be intense and exhausting overall. But it doesn’t have to be this way. Look at the whole picture — biochemically, physically, and emotionally — to pinpoint where you might benefit from change and release yourself from your cravings. The more balance you can offer yourself through quality nutrition and emotional wellness, the more you’ll find your cravings start to shift away from quick fixes like sugar to the things that provide a lasting and natural bliss.
I absolutely know that craving sugar or binging on sugar is not a reflection of your willpower or your individual strength. It most likely has physical roots, and those roots can be restored to set the foundation for a healthy, lifelong relationship with sugar!
Our Personal Program is a great place to start
The Personal Program promotes natural hormonal balance with nutritional supplements, our exclusive endocrine support formula, dietary and lifestyle guidance, and optional phone consultations with our Nurse–Educators. It is a convenient, at-home version of what we recommend to all our patients at the clinic.
• To learn more about the Program, go to How the Personal Program works.
• To select the Program that's right for your symptoms, go to Choose the plan that works for you.
• To assess your symptoms, take our on-line Hormonal Health Profile.
• If you're ready to get started, learn about our risk-free trial.
If you have questions, don't hesitate to call us toll-free at 1-800-798-7902. We're here to listen and help.
We’re always happy to welcome new patients to our medical clinic in Yarmouth, Maine, for those who can make the trip. Click here for information about making an appointment.
Saturday, April 17, 2010
10 Ways to Gain Confidence
10 Ways to Gain Confidence
One step at a time
by Alina Mikos
Our self confidence shapes the way we go through the world, influencing the choices we make, and determining the directions we take in life. When we build our confidence, we take control of our lives.Self-esteem tends to be built (or degraded) in a cumulative way, allowing us plenty of opportunities throughout the day to increase self-worth. So let's get started!
1. Be true to yourself
We need to work on being true to our values, and not compromise them because of another person's demands or expectations. This means learning to stand up for ourselves, knowing our boundaries, and defending them if necessary. If we feel we are being disrespected, we need to speak up. If we're open and honest with people, we will respect ourselves more and so will others. Gaining a strong voice in our everyday lives can take time, but eventually it becomes habitual.
2. Let go of past mistakes
Berating ourselves for past actions gets us nowhere. We can't change the past, so we must accept it. Carrying emotional baggage creates disharmony and regret, which chips away at our self-worth. It's all a matter of keeping things in perspective. Life is full of challenges and adventures, and since we make decisions based on who we are at the time, it's a waste of energy and serenity to carry ill feelings about ourselves. Let's cut ourselves a break -- we're all human -- and as long as we've learned from these mistakes, we're better for the experiences.
3. Don't compare yourself to others
It's a fact that somewhere, someone is better at something than we are. If we're constantly comparing ourselves to others, we're doomed to fall short. When we do this, we're not honoring our own self-worth and strengths. Instead, we're allowing others to control how we feel by constantly trying to 'measure up.' When we focus on our strengths, we shine -- and whatever we choose to do, we do well.
4. Plan steps that move you toward your dreams and goals
When we're achieving our goals, we have a sense of satisfaction and pride in our lives. We feel better about ourselves, empowered by our successes. Low self-esteem is augmented by a lack of focus and unrealized dreams. Once we know what makes us happy, we can focus on achieving that. If the goal seems too big at first, break it down to little steps. The sense of achievement every day toward something great is a huge confidence booster.
5. Surround yourself with supportive people
We need to be aware of the people we surround ourselves with. Are we learning valuable things from them? Do they stimulate and motivate us? Whatever our goals are, we need people on our team to cheer us on -- not bring negativity, doubt or jealousy into our lives.
6. Exercise
When we engage in physical exercise, our bodies release endorphins which make us feel good, strong, and alive. Regular exercise will trim our bodies and tone our muscles, giving us healthier body images.
7. Keep learning new skills
It's self-empowering to feel useful -- and knowledge is power. With each thing we teach ourselves, the more capable we feel. A great confidence builder is having others rely upon or admire us for our skills and abilities. Take classes, master a subject area, learn a new language, perhaps acquire higher computer skills -- and reap the reward of increased self-worth.
8. Do not look down on yourself
Constant self-judgment mentally exhausts us and keeps our focus on our faults, making us feel inferior. Every thought we have creates an action. Too many negative ideas can make us feel so poorly about ourselves that we might continue making self-destructive choices. We need to give ourselves a break -- we're only human!
9. Body language
So often we are unconscious of how we're carrying ourselves and what image we're projecting to the world. When we hold our heads high and straighten our shoulders, we're telling ourselves and the world that we're a force to be reckoned with, that we are strong and confident. Even at first if we don't believe it, the 'fake it until you make it' idea can work here. Watch how differently you speak and act once you've corrected your slouched posture!
10. Overcome Fears
'Do something every day that scares you.' This well-known quote is powerful because it's simple, yet so impacting. Our greatest fears may overwhelm us taken head-on, but if we challenge ourselves bit by bit, growing ever-stronger, we will find those big fears diminish in the power they hold over us. It's hard to look ourselves in the eye if we're afraid all the time. So, take baby steps, and soon that mountain won't seem so tall!
One step at a time
by Alina Mikos
Our self confidence shapes the way we go through the world, influencing the choices we make, and determining the directions we take in life. When we build our confidence, we take control of our lives.Self-esteem tends to be built (or degraded) in a cumulative way, allowing us plenty of opportunities throughout the day to increase self-worth. So let's get started!
1. Be true to yourself
We need to work on being true to our values, and not compromise them because of another person's demands or expectations. This means learning to stand up for ourselves, knowing our boundaries, and defending them if necessary. If we feel we are being disrespected, we need to speak up. If we're open and honest with people, we will respect ourselves more and so will others. Gaining a strong voice in our everyday lives can take time, but eventually it becomes habitual.
2. Let go of past mistakes
Berating ourselves for past actions gets us nowhere. We can't change the past, so we must accept it. Carrying emotional baggage creates disharmony and regret, which chips away at our self-worth. It's all a matter of keeping things in perspective. Life is full of challenges and adventures, and since we make decisions based on who we are at the time, it's a waste of energy and serenity to carry ill feelings about ourselves. Let's cut ourselves a break -- we're all human -- and as long as we've learned from these mistakes, we're better for the experiences.
3. Don't compare yourself to others
It's a fact that somewhere, someone is better at something than we are. If we're constantly comparing ourselves to others, we're doomed to fall short. When we do this, we're not honoring our own self-worth and strengths. Instead, we're allowing others to control how we feel by constantly trying to 'measure up.' When we focus on our strengths, we shine -- and whatever we choose to do, we do well.
4. Plan steps that move you toward your dreams and goals
When we're achieving our goals, we have a sense of satisfaction and pride in our lives. We feel better about ourselves, empowered by our successes. Low self-esteem is augmented by a lack of focus and unrealized dreams. Once we know what makes us happy, we can focus on achieving that. If the goal seems too big at first, break it down to little steps. The sense of achievement every day toward something great is a huge confidence booster.
5. Surround yourself with supportive people
We need to be aware of the people we surround ourselves with. Are we learning valuable things from them? Do they stimulate and motivate us? Whatever our goals are, we need people on our team to cheer us on -- not bring negativity, doubt or jealousy into our lives.
6. Exercise
When we engage in physical exercise, our bodies release endorphins which make us feel good, strong, and alive. Regular exercise will trim our bodies and tone our muscles, giving us healthier body images.
7. Keep learning new skills
It's self-empowering to feel useful -- and knowledge is power. With each thing we teach ourselves, the more capable we feel. A great confidence builder is having others rely upon or admire us for our skills and abilities. Take classes, master a subject area, learn a new language, perhaps acquire higher computer skills -- and reap the reward of increased self-worth.
8. Do not look down on yourself
Constant self-judgment mentally exhausts us and keeps our focus on our faults, making us feel inferior. Every thought we have creates an action. Too many negative ideas can make us feel so poorly about ourselves that we might continue making self-destructive choices. We need to give ourselves a break -- we're only human!
9. Body language
So often we are unconscious of how we're carrying ourselves and what image we're projecting to the world. When we hold our heads high and straighten our shoulders, we're telling ourselves and the world that we're a force to be reckoned with, that we are strong and confident. Even at first if we don't believe it, the 'fake it until you make it' idea can work here. Watch how differently you speak and act once you've corrected your slouched posture!
10. Overcome Fears
'Do something every day that scares you.' This well-known quote is powerful because it's simple, yet so impacting. Our greatest fears may overwhelm us taken head-on, but if we challenge ourselves bit by bit, growing ever-stronger, we will find those big fears diminish in the power they hold over us. It's hard to look ourselves in the eye if we're afraid all the time. So, take baby steps, and soon that mountain won't seem so tall!
Tuesday, April 13, 2010
Mark David Gerson's "Rules" for Living
Mark David Gerson's "Rules" for Living
Rule #1: There are no rules: There is no right way. There is no wrong way. There is only your way.
Rule #2: What works today may not work tomorrow, so you might as well live in the moment.
Rule #3: Listen to your heart and trust it; it speaks with the voice of God.
Rule #4: Be vulnerable: Share your pain and your passion. That's what makes you human.
Rule #5: Treat yourself as you would your child or best friend: with love, compassion and respect.
Rule #6: It's not what you do, it's how you live (and love).
Rule #7: It's not how often you meditate, it's whether you live your life as a meditation.
Rule #8: It's not what you shed, it's what you embrace.
Rule #9: It's not how hard you push, it's how fully you surrender.
Rule #10: Find your passion and embrace it. Passionately.
Rule #11: It's not about being perfect, it's about being human.
Rule #12: Empower yourself: This is your life. Don't let anyone else tell you how to live it.
Rule #13: There are no rules. None. Never.
Rule #1: There are no rules: There is no right way. There is no wrong way. There is only your way.
Rule #2: What works today may not work tomorrow, so you might as well live in the moment.
Rule #3: Listen to your heart and trust it; it speaks with the voice of God.
Rule #4: Be vulnerable: Share your pain and your passion. That's what makes you human.
Rule #5: Treat yourself as you would your child or best friend: with love, compassion and respect.
Rule #6: It's not what you do, it's how you live (and love).
Rule #7: It's not how often you meditate, it's whether you live your life as a meditation.
Rule #8: It's not what you shed, it's what you embrace.
Rule #9: It's not how hard you push, it's how fully you surrender.
Rule #10: Find your passion and embrace it. Passionately.
Rule #11: It's not about being perfect, it's about being human.
Rule #12: Empower yourself: This is your life. Don't let anyone else tell you how to live it.
Rule #13: There are no rules. None. Never.
Monday, February 15, 2010
Oprah On "Taking A Leap of Faith"
Quantum Leap of Faith
Rather than thinking about your experience as the be-all and end-all of reality, take a giant step back and see yourself and the Earth in the grand landscape of space and time," suggests Brian Greene, PhD, an expert in superstring theory (which posits that there are 10 dimensions of space). Greene, who has made quantum physics accessible through books like The Elegant Universe, says, "Take an even larger step back and visualize the innumerable parallel universes you may be inhabiting, living out your life in different ways." In other words, imagine all your possible selves—thinner, fitter, organized—as already within you. "A change of perspective," he says, "is often the most powerful way to make a change."
Rather than thinking about your experience as the be-all and end-all of reality, take a giant step back and see yourself and the Earth in the grand landscape of space and time," suggests Brian Greene, PhD, an expert in superstring theory (which posits that there are 10 dimensions of space). Greene, who has made quantum physics accessible through books like The Elegant Universe, says, "Take an even larger step back and visualize the innumerable parallel universes you may be inhabiting, living out your life in different ways." In other words, imagine all your possible selves—thinner, fitter, organized—as already within you. "A change of perspective," he says, "is often the most powerful way to make a change."
Oprah Discusses "Community"
The Community
Wikipedia, the publicly edited online encyclopedia, has fundamentally changed the way we think about information—and the power of collaboration. "We know one of the things that effects change is community," says the site's co-founder, Jimmy Wales. (Just having a friend along when you're facing a hill, according to a recent study, causes you to estimate the slope as less steep than if you are alone.) Wales suggests that the new upgrade in motivation is anonymous support. As he puts it: "You may not want to tell your friends, 'I'm trying to lose 10 pounds—will you help me?' But in an online community, you don't face that embarrassment. Also, people with the same goals can discuss all the conflicting ideas out there and come up with good strategies for change." For what it's worth, wiki is Hawaiian for "hurry."
Wikipedia, the publicly edited online encyclopedia, has fundamentally changed the way we think about information—and the power of collaboration. "We know one of the things that effects change is community," says the site's co-founder, Jimmy Wales. (Just having a friend along when you're facing a hill, according to a recent study, causes you to estimate the slope as less steep than if you are alone.) Wales suggests that the new upgrade in motivation is anonymous support. As he puts it: "You may not want to tell your friends, 'I'm trying to lose 10 pounds—will you help me?' But in an online community, you don't face that embarrassment. Also, people with the same goals can discuss all the conflicting ideas out there and come up with good strategies for change." For what it's worth, wiki is Hawaiian for "hurry."
Sunday, February 7, 2010
Carbs OR Protien? Choose One
I just ordered "Fit for Life" on Amazon. My friend, who weighs 110 lbs. soaking wet, bought this book many years ago and followed it faithfully for a number of years. She must have sped up her metabolism because she now eats as much as a 200 lb. man does and she doesn't exercise, yet she continues to weigh 110 lbs. or less. (Sometimes, she has to purposely overeat or she starts losing weight!)
The way she explains it to me is that you either eat protien and very little carbs (my hubby lost more than 25 lbs. doing this) or you eat the carbs and cut out the protien. This is somehting I think I can do as I get carb cravings trying to do what my hubby does. Plus, I really don't like meat that much.
I should be getting the book in a few days. I will keep everyone informed on how it goes.
The way she explains it to me is that you either eat protien and very little carbs (my hubby lost more than 25 lbs. doing this) or you eat the carbs and cut out the protien. This is somehting I think I can do as I get carb cravings trying to do what my hubby does. Plus, I really don't like meat that much.
I should be getting the book in a few days. I will keep everyone informed on how it goes.
Monday, January 18, 2010
Be Thankful for the Love
"Take a moment to think about all of the individuals that fill your life. Family, friends, coworkers, neighbors, and others. Be thankful for the love that exists for you in so many forms."
~ Sylvia Browne
~ Sylvia Browne
Sunday, January 10, 2010
Stay True to Yourself
Your only obligation in any life-time is to be true to yourself.
~ Richard Bach
~ Richard Bach
Friday, January 8, 2010
Experience Develops Your Character
Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.
~ Helen Keller
Coach Sherrie says: Actually I try to have a combination of both. Ease and quiet are important too. We must look back at the experience in tranquility in order to fully comprehend it.
~ Helen Keller
Coach Sherrie says: Actually I try to have a combination of both. Ease and quiet are important too. We must look back at the experience in tranquility in order to fully comprehend it.
Wednesday, January 6, 2010
Top 10 Ways to Shed Those Pounds
Top 10 Ways to Shed Those Pounds
by Dr. Karen Yale - D.C., C.C.N., D.A.C.B.N., F.I.A.M.A.
Besides quitting smoking, shedding pounds is a top New Year’s resolution. Come March, however, about 70 percent of the well-intentioned have given up. But you don’t have to suffer the same fate. Make 2010 the year you reach your weight goals by following these top 10 strategies…
1. Set reasonable goals. If you drink two sodas a day, cut back to a soda a day, then a soda every other day. Keep your goals reasonable, realistic, and reachable. Once you achieve one goal, set new ones for yourself.
2. Add, don’t subtract. Most weight goals involve cutting back, leaving you feeling deprived. Instead, add foods to your diet, especially fiber. Eat as many fruits and vegetables you can with each meal. Not only will you feel full and satisfied, you’ll also start a natural cleanse.
3. Find exercise you enjoy. If exercise feels like work you’re not going to stick with it. Find something fun for you whether it’s dancing, bowling, walking with a friend, or joining a volleyball team.
4. Don’t starve yourself. When you’re fighting hunger pangs, you’re likely to reach for unhealthy snacks. Keep fruits, vegetables and other low calorie snacks handy.
5. Put the scale away. After two or three days, you’ll be tempted to step on the scale, but give yourself two weeks before you weigh in.
6. Stay busy. Many of us eat out of boredom or habit not because we’re hungry. Find something to do during those periods to keep your mind off of food like tackling a cleaning job or phoning a friend.
7. Brush your teeth. It’s an old trick, but one that works for me. When your mouth is fresh and clean you reconsider eating something immediately afterwards.
8. Chew gum. While some may think it’s an unattractive habit, studies now suggest chewing sugarless gum burns more calories, plus it keeps your mouth occupied and focused on something other than eating.
9. Be patient with yourself. It’s easy to slip up every now and then. We all do. The trick is to not beat yourself up and commit to doing better at your next meal.
10. Take vitamins. In a perfect world, we'd get all the nutrition, vitamins and minerals from our three perfectly balanced daily meals. Few of us do this. Even if you think you're eating right, modern food processing can deplete whatever nutrients were originally in the food. That's why vitamins are so important, especially for those who are trying to reach their weight goals. It starts with a good, high-quality multivitamin.
by Dr. Karen Yale - D.C., C.C.N., D.A.C.B.N., F.I.A.M.A.
Besides quitting smoking, shedding pounds is a top New Year’s resolution. Come March, however, about 70 percent of the well-intentioned have given up. But you don’t have to suffer the same fate. Make 2010 the year you reach your weight goals by following these top 10 strategies…
1. Set reasonable goals. If you drink two sodas a day, cut back to a soda a day, then a soda every other day. Keep your goals reasonable, realistic, and reachable. Once you achieve one goal, set new ones for yourself.
2. Add, don’t subtract. Most weight goals involve cutting back, leaving you feeling deprived. Instead, add foods to your diet, especially fiber. Eat as many fruits and vegetables you can with each meal. Not only will you feel full and satisfied, you’ll also start a natural cleanse.
3. Find exercise you enjoy. If exercise feels like work you’re not going to stick with it. Find something fun for you whether it’s dancing, bowling, walking with a friend, or joining a volleyball team.
4. Don’t starve yourself. When you’re fighting hunger pangs, you’re likely to reach for unhealthy snacks. Keep fruits, vegetables and other low calorie snacks handy.
5. Put the scale away. After two or three days, you’ll be tempted to step on the scale, but give yourself two weeks before you weigh in.
6. Stay busy. Many of us eat out of boredom or habit not because we’re hungry. Find something to do during those periods to keep your mind off of food like tackling a cleaning job or phoning a friend.
7. Brush your teeth. It’s an old trick, but one that works for me. When your mouth is fresh and clean you reconsider eating something immediately afterwards.
8. Chew gum. While some may think it’s an unattractive habit, studies now suggest chewing sugarless gum burns more calories, plus it keeps your mouth occupied and focused on something other than eating.
9. Be patient with yourself. It’s easy to slip up every now and then. We all do. The trick is to not beat yourself up and commit to doing better at your next meal.
10. Take vitamins. In a perfect world, we'd get all the nutrition, vitamins and minerals from our three perfectly balanced daily meals. Few of us do this. Even if you think you're eating right, modern food processing can deplete whatever nutrients were originally in the food. That's why vitamins are so important, especially for those who are trying to reach their weight goals. It starts with a good, high-quality multivitamin.
Monday, January 4, 2010
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