Archive for Health

How to Overcome Emotional Eating

Eat When You're Hungry Not When You're Angry!

Eat When You’re Hungry Not When You’re Angry!

Eating is a part of life. Your body gets its nutrients from food. Sometimes we can go overboard with our eating habits and it can result in gaining weight. One issue with food is emotional eating.

The problem of emotional eating may end with the scale but it begins in the mind. Stress takes its toll on your life. When your defenses are compromised your health takes a hit and so do your emotions.

Everyone has good days and bad days. How we deal with the bad ones brings emotional eating into play. We often look for comfort for our hurts. People who turn to food for comfort find a coping mechanism that won’t judge them, hurt them or tell them “no.” To complicate the issue, eating pleasurable foods can stimulate the release of endorphins just like exercise. So, after you eat, you feel better.

Emotional eaters use food to relieve stress. We may hide behind food instead of seeking solutions to our problems. This is not uncommon when the stressor is something horrific such as physical abuse or death of a loved one .

But, how do you know you are using food in this way? The first sign is obvious. You will gain weight if you eat too much. In light of the weight gain, examine other areas of your life:

* Have you been under stress lately at work or at home?
* Has anything traumatic happened in the last year?
* Are you dealing with a problem but haven’t found a solution?

Answering “yes” to any of these questions could mean that you are an emotional eater. You eat but you are not necessarily hungry at the time. The foods that you choose are what we term “comfort foods”:

* High fat foods like French fries, fried foods
* High carb foods like macaroni and cheese, mashed potatoes
* Sugary foods like ice cream, donuts, cookies, cake

There is help for emotional eaters. The first step is recognizing that you have a problem. You’ll experience feelings of helplessness and guilt. The guilt you feel comes from knowing you are potentially ruining your health and the helplessness lies in the fact that you don’t see a way out.

Secondly, seek counseling. There are many types of counselors out there that can meet your need. Emotional eating has nothing to do with dieting or changing your eating habits but gaining control over your emotions.

A counselor might suggest things like visualization, practicing problem solving skills, relaxation techniques and family support. Visualization helps you to see your problems in a realistic way and not blown out of proportion. You will also learn to see food as nutrition for the body and not an emotional crutch.

Thirdly, your family can learn your triggers for stress and be on the lookout for changes in your eating habits. They can help you be aware of the foods you are eating, assist you in making healthy food choices and exercise along with you. Proper diet and exercise increases immunity, blood flow and positive thinking. Yoga enhances the mind/body connection so you don’t eat when you aren’t hungry.

Finding new ways to solve your problems and deal with stress will push food out of the equation. You’ll feel good about finding solutions which will replace the dependence on food.

What’s your solution for overcoming emotional eating? Good a great tip? Leave a comment below.

Five Easy Toning Exercises you can Do Anywhere

Post Workout Smile

Post Workout Smile

Exercise is an important part of our lives. Staying in shape is one way to increase your life expectancy. Weight bearing exercises are important also for increasing muscle mass and bone density as you age.

Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.

1. The Bridge Butt Lift – Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges – Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Pushups – This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.

Try it and then comment about your favorite exercises!

EFT – Tapping Your Way to a Great Day

Success Tips for Growth – 7 Factors to Focus ON

698517_dancingAre you seeking ways to nurture your personal growth? Continuing education, conferences, DVD/CD programs and coaching are all great ways to improve yourself—but don’t neglect looking inside yourself first.

The difficult questions and the best answers lie within you. If you’re committed to self-development review the following key factors and note where you might be falling short.

Be Responsible – Ask yourself if you own up to every action, every word and every thought you make. Do you give away responsibility with language peppered with “There was a lot of traffic. . .” or “There’s nothing I can do about it.”

Tell the Truth – This isn’t so easy, is it? Tell the truth walks hand-in-hand with being responsible to form a base of integrity. For one full day, pay attention to every slight falsehood you utter.

Show Up – Are you “present” in each moment and with each person you encounter?  Show up for yourself, your kids, your clients and everyone else. This doesn’t mean that you give yourself away or spread yourself too thin.

Work Hard – Working smart usually doesn’t come until after you’ve worked hard to get smart enough to work smarter!

Be Coachable – Keep your ears wide open and your mouth closed. Ask for and listen to feedback. Act accordingly.

Play Well with Others – Self explanatory. You don’t have to be friends with everyone but you do need to know how to get along with others.  Everyone does not think the same way that you do. Learn to communicate in the way others want to be communicated with, not just the way you like to communicate.

Don’t Get Sick – “Well, that’s not in my control” . . . I can hear it now. Practice good health and take care of your appearance everyday. Do the things you know are good for and let go of the habits that are killing you. Start by adding one good habit and release one harmful habit, rather than trying to change everything at once. If you do get sick, take immediate steps to get well quickly. Avoid making others ill—wash your hands frequently and stay home if you need to.

Get Real – Practice getting truthful with yourself and you’ll develop awareness. Awareness is the ability to see yourself and your intentions before you act. This alone will change your life.

Personal growth is a life-long process. Embrace the challenges and go with the flow rather than fight change.

If you want your own Success Library (value $218.45) for FREE just enter your name and email in the box above for instant access.

Non-Verbal Communication…a Hug!

YouTube Preview Image

Get Reconnected to Your Passion and Purpose

If you’ve recently lost touch with your passion and purpose in life then it’s time to get reconnected. coconut-grove-048

Julia Cameron of Artist’s Way fame prescribes a weekly artist date with yourself. Take a painting or pottery class. Go for a walk in the park to smell the roses or spend your lunch break at a local museum. Any creative activity will do as long as it’s different from your daily work.

This weekend I attended a local art festival. The weather was delightful, the crowds considerate, the energy postive and the art plentiful.

Yes, I know it’s February and not particularly pedestrian friendly in many parts of the country (or world) but you can still surround yourself with good energy and beautiful things.

Go inside if you need to but don’t dismiss a stroll on the beach bundled against the cold or a walk in in the park at dusk during a gentle snowfall.

Nature has a way of healing and connecting us to spirit like nothing else. Be present to your suroundings. Notice the sound of your footsteps, the silence of the falling snow or the crash of waves on the shore.

Take yourself on a date. Get out of your head and into our heart. Let art and nature do their magic. Your passion and purpose will fill you up.

Try it.

Less Stress–More Play! 5 Ways to Help Yourself

supertrooper070900024grass1So when was the last time you scolded yourself, stomped your foot and commanded with a pointed finger—GO OUTSIDE AND PLAY? Yes, I’m yelling. Play is essential to personal growth and quality of life, yet we play down its importance.
 
I’m talking to adults here (kids not getting enough unstructured play time is a whole other rant.) Play time is the perfect antidote to what ails many of us. Worry, apprehension, fuzzy thinking, sluggish body and lack of concentration can all be helped with a bit of creative fun. Not convinced? Consider these benefits:

Relieves Stress

There’s nothing like having your hands immersed in a hunk of clay (or earth if you’re a gardener) to foster a connection to your higher self. No time to meditate? Grab your gardening gloves or take a turn at the potter’s wheel.

These are the perfect play activities that allow for reflection and contemplation—two excellent stress relievers.

Alleviates Anxiety

Ever find yourself annoyed or angry with someone because you can’t get them to see your point-of-view? Anxiety builds when we feel as though we aren’t being heard. Sometimes we just can’t change things and our only option is to change our perception of the situation.

Play a little Twister® to get some perspective on your adversary’s position. Realizing your opponent can’t get their right foot on a green dot no matter which way they twist might just foster a little empathy. If nothing else it gets you laughing, another critical component of playtime that helps to alleviate anxiety.

Develops Focus and Concentration

Try something a bit adventurous. The thrill of not knowing what’s coming around the bend (no, I don’t mean your boss) develops a sense of discovery and inventiveness. Try hiking or camping or simply exploring a new neighborhood on your bike. Physical play forces you to pay attention and be present to what is happening in the now. When your attention is on what rock you’re going to put your foot on you’re not thinking about what to make for dinner.

Encourages Self-Expression

Whether you take a painting class or simply play a game of Pictionary®, expressing yourself enhances your creativity and maybe a talent you have neglected. Take piano lessons or attend a drum circle. Do it just for fun.

Enhances Problem Solving Skills

Checkers, chess, Scrabble® or Scattergories® will get your brain going in a different direction. Choose a game that is different than the kind of work you do all day. Enjoy the game and the challenge but if it pushes your anxious button pick up some crayons and paper and scribble instead.

If nothing else play is fun and we get too little of it. Yes, I know, studies show that more than half of the adult population plays video games. Somehow…it’s not quite the same.

Now—Go Play!

Wealth, Success, Love – The Choice is Yours

Wealth, Success, and Love
By: Author Unknown

A woman came out of her house and saw three old men with long white beards sitting in her front yard. She did not recognize them.

She said, “I don’t think I know you, but you must be hungry. Please come in and have something to eat.”

Is the man of the house home?” they asked.

“No”, she said. “He’s out.”

“Then we cannot come in,” they replied.

In the evening when her husband came home, she told him what had happened.

 “Go tell them I am home and invite them in!”

The woman went out and invited the men in.

“We do not go into a house together,” they replied.

“Why is that?” she wanted to know.

One of the old men explained:

“His name is Wealth,” he said, pointing to one of his friends. Turning to the other he said, “He is Success, and I am Love.” Then he added, “Now go in and discuss with your husband which one of us you want in your home.”

The woman went in and told her husband what was said. Her husband was overjoyed.

“How nice!” he said. “Since that is the case, let us invite Wealth. Let him come and fill our home with wealth!”

His wife disagreed.”My dear, why don’t we invite Success?”

Their daughter-in-law was listening from the other corner of the house. She jumped in with her own suggestion, “Would it not be better to invite Love? Our home will then be filled with love!”

“Let us heed our daughter-in-law’s advice,” said the husband to his wife. “Go out and invite Love to be our guest.”

The woman went out and asked the three old men, “Which one of you is Love? Please come in and be our guest.”

Love got up and started walking toward the house. The other two also got up and followed him. Surprised, the lady asked Wealth and Success, “I only invited Love, why are you coming in?”

The old men replied together:

“If you had invited Wealth or Success, the other two of us would’ve stayed out, but since you invited Love, wherever he goes we go with him. Wherever there is Love, there is also Wealth and Success!”

This was posted in the Healthy, Wealthy n Wise Chronicles, an ezine I receive.