Health and Wellness – Page 2 – Personal Growth Cafe

September 13, 2019March 27, 2018

Developing a Healthy Body Image

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

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

It can surely be tough though.

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

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

But there is good news!

Changing Your Self Image

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

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

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

Consider these steps on your path to change:

1. Accept yourself.

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

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

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

2. Avoid comparing yourself to others.

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

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

3. Accept others.

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

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

4. Make an attainable goal.

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

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

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

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

5. Ask for help.

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

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

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

Adopting a Positive Mindset

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

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

Focus on your positive attributes.

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

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

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

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

How has your attitude changed how you feel?

How can you feel great about yourself through being healthy?

Talk about that in the Personal Growth Cafe Community!

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September 10, 2019March 27, 2018

How Meditation Can Improve Your Health

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

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

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

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

What Exactly Is Meditation?

Meditation is a way of clearing the mind.

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

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

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

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

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

Then start taking deep breaths in and out.

Pay attention to your breath.

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

Your goal is to keep your mind clear of thoughts.

Thoughts are inevitable though.

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

This will get easier with frequent practice.

Stress Free

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

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

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

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

Stress And The Body

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

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

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

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

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

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

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

Improving Your Health

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

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

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

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

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

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

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

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

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

What difference can meditation have in your life?

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

Talk about that in the Personal Growth Cafe Community!

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September 10, 2019March 27, 2018

I accept my body just the way it is.

August 27, 2019March 26, 2018

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

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

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

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

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

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

I find it easy to get plenty of exercise.

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

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

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

This gives us all some healthy exercise!

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

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

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

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

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

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

How often do I pick up fast food?

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

Talk about that in the Personal Growth Cafe Community!

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August 23, 2019March 26, 2018

Discovering Your Inner Beauty

It seems that these days almost everyone is focused on physical beauty.

Someone’s intelligence, personality, or status is all perceived by their outward appearance.

So where does inner beauty fit in?

We all have inner beauty, however, whether or not we’re aware of it or utilize it is up to us.

Inner beauty is something that’s profoundly more important than physical beauty.

It’s something that you must nurture and cherish.

When you develop your inner beauty, your physical beauty seems to miraculously improve as well!

Here are some strategies that can help you discover and develop your inner beauty:

1. Make an “I Love Me” list. This is a powerful tool to help you discover your inner beauty.

Write down all of your good qualities that don’t relate to something physical.

Are you sweet?

Sincere?

Love animals and children?

All these attributes and a host of others relate to your inner beauty.

The process of writing out your strengths gives you tangible evidence of your great inner qualities that you might not have even been aware of.

2. Surround yourself with those whose inner qualities you admire.

Of course, they may also have physical beauty, but the reason you’re drawn to them is because they’re caring, loving, gentle, or otherwise admirable because of their inner qualities.

When you surround yourself with these kinds of people, your own inner beauty tends to shine through also.

They may even point out your inner beauty to you.

People like this look beyond the outer shell and focus on what’s important inside.

3. Practice and cultivate your inner beauty.

Most of us know how to take care of our physical beauty: we get our nails and hair done, we stay in shape, buy new clothes, and so on.

4. Remember, when you discover and improve your inner beauty, physical beauty follows.

Surely you’ve met someone and weren’t attracted to their physical beauty at first glance, but once you got to know them and saw their inner beauty, they began to be more physically attractive as well.

What can you do to bring out your inner beauty?

It’s simple: Be you!

Show beautiful qualities like compassion, love, and patience, and practice them daily.

5. Avoid negative talk. Gossip and negative comments about others breeds more negativity within you.

Instead, focus on the good in people.

Rather than saying an off-color comment about someone’s appearance, put a positive spin and focus on a point of his or her inner beauty.

This will help you cultivate and develop your own inner beauty, too.

Focusing on the positive qualities of others brings out the best in you, too!

You’ll also find that you’ll attract people because they enjoy being around you.

Attracting loving and caring friends is just icing on the cake!

Final Thoughts on Your Inner Beauty

Your inner beauty is unique to you.

Unfortunately though, many of us don’t know how to celebrate and honor it.

Unleash your inner beauty to the world! Don’t be afraid of it.

Use these tips to show everyone your inner beauty and you’ll gain an amazing and unshakeable self-confidence!

How confident are you now about who you are?

What can you do to increase you confidence a bit more?

Talk about that in the Personal Growth Cafe Community!

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August 18, 2019March 26, 2018

Finding Peace in Chaos

The majority of us live stressful and hectic lives.

It seems that we’re busy 24 hours a day, seven days a week, and never have enough time to accomplish what we need to.

Whether it’s your boss demanding overtime, your children needing your constant focus, or your spouse requesting your attention, every day seems like a whirlwind.

You love your family and need your job, but chances are, you tend to neglect yourself in the interim.

It’s extremely important that you don’t let this happen.

Put aside some time each and every day to make YOU a priority.

With a bit of creative thinking and time management, there are ways to find peace in your daily chaos.

When you turn off the outside chaos, it gives you a chance to revel in all that is good and right with your world.

And when you do this, you emerge with renewed energy and a fresh new attitude!

Follow these tips to enjoy more peace in your life:

1. Read a good book. If you’re one of many who enjoy reading, this may be just what you need.

You can spend some time immersed in a different place or time, which will help you regain your calm.

If you have a hard time focusing for long periods of time, try an audio book instead.

2. Listen to uplifting music. Music has always had wonderful and mysterious powers.

It’s used to calm children, the elderly, and even animals during times of stress and angst.

Play music that appeals to you. Dance, sing along, or just sit back and listen to its beautiful melody.

3. Reflect and meditate. Focus on everything that’s good and right with your life.

Think of those you love and what you hope for them in the future.

Think about your own future as well and what you hope to achieve in your lifetime.

Close your eyes, sit in a comfortable chair, or lie down on your bed.

Block out all sources of stress and think only positive thoughts.

4. Enjoy some family time. Spending time with those you love is often a great stress reliever.

Choose a fun activity that you can all enjoy.

You may want to play a board game or pop some popcorn and watch a movie together.

It really doesn’t matter what you do as long as you can have some fun and relax together.

5. Get some assistance from the experts. Many noted authors have written invaluable books on the topics of de-stressing and de-cluttering your life.

You can even purchase these books in an audio format and listen to them during your commute.

When you’re stuck in traffic, rather than getting upset, why not turn this time into a way to de-stress?

6. Slow down. Take your time, stop and smell the roses, and listen to the birds chirp.

Everything you need so desperately to accomplish will still be there waiting for you five minutes later.

It’s a beautiful world out there!

Do everything you can to make sure you enjoy every minute of it.

Use these tips every day to help you discover all the beautiful and wondrous things in your life and you’ll also find peace in your chaos!

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

How often do you find time for peace and relaxation?

Talk about that in the Personal Growth Cafe Community!

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August 13, 2019March 26, 2018

Five Ways to Break a Bad Habit

Let’s face it: we all have a bad habit or two that we would like to get rid of!

Whether it be smoking, biting our nails, overeating, or a host of other afflictions, it may be easier to eliminate it than you imagine.

With a little perseverance, willpower, and determination, you can be free from that nasty little habit!

Here are five strategies that can help:

1. Commitment. Make sure this is something you truly want to accomplish.

It’s wonderful to “talk the talk,” but you’ll need to back that up by “walking the walk” as well.

Be honest with yourself.

Do you truly believe that this is the right time to kick your bad habit? Remember, it has to be done for the right reasons.

Don’t let yourself be pressured by others.

Search your soul and be certain you’re doing this for only one person – you!

It’s your time and energy you’ll be using to make your goal a reality, so make your decision carefully.

2. Start a journal. Jot down every time you practice your bad habit.

This isn’t to be used as a punishment, but to give you more of an idea when your undesired behavior is occurring, so that you can better devise ways to break it.

Include your thoughts and feelings that precede or accompany the behavior.

This can give you an idea if you’re doing this when you’re under stress, bored, tired, and so on.

Though it may seem time consuming at first, recording these thoughts and actions can be a wonderful tool to speed up your success in breaking the habit.

3. Choose an alternative behavior.

This behavior can either remind you of your desire to quit or be a permanent replacement of your bad behavior with a desirable one instead.

For example, a friend of mine once put a rubber band on her wrist when she was quitting smoking.

Each time she had the urge to light up a cigarette, she would snap the rubber band on her wrist instead.

Naturally, this was only temporary to remind her not to smoke.

Some more ideas are to take a walk, read a book, sing a song, or cook.

Any activity can be used as an alternative behavior.

Of course, you don’t want to replace one bad habit with another one, but anything that can redirect your focus works well.

4. Start a replacement schedule right away.

Start immediately replacing your bad habit with your alternative, but a gradual shift may work better for you than a complete change.

You may want to start with once a week, then maybe twice week, then three times, until you’re consistently practicing your alternative behavior instead of the bad habit.

Remember, this won’t happen overnight, so please practice patience.

People learn different behaviors at a different pace.

Don’t be discouraged if your best friend stopped smoking in three weeks and you’re on your fifth week and still craving a cigarette.

5. Don’t keep this a secret. If you’ve made the decision to break a habit, tell others.

This is the time when you need the support of your family and friends to help you be successful.

Whether you succeed or not, you’ve taken a major leap in a positive direction.

That’s why it’s so important to share what you hope to accomplish with family and friends.

Those who love you will be there to encourage you, offer support, and help you wherever they can.

Breaking a bad habit can be difficult, but it isn’t impossible.

Use these techniques to make your journey easier, then celebrate your accomplishment when you’ve succeeded – you deserve it!

How can you enlarge your vision today?

What are your plans for making your vision a reality?

Talk about that in the Personal Growth Cafe Community!

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August 11, 2019March 26, 2018

Seven Secrets to Anti-Aging

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

6. Consider becoming a vegetarian.

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

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

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

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

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

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

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

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

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

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

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

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

What else can you do to live a healthy life?

Talk about that in the Personal Growth Cafe Community!

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August 6, 2019March 26, 2018

Burnout Relief Strategies

Are you suffering from burnout?

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

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

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

Try these techniques to get relief from burnout:

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

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

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

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

Release your inhibitions and have some fun!

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

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

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

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

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

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

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

Unfortunately, that’s impossible!

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

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

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

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

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

Final Thoughts on Burnout

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

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

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

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

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

What are some good ways to deal with stress?

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

Talk about that in the Personal Growth Cafe Community!

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July 31, 2019March 26, 2018

Natural Weight Loss Strategies

How many fads and crazy diets have you tried?

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

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

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

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

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

The answer is simple, fiber.

Brown rice is loaded with fiber.

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

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

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

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

2. Choose sweet potatoes over white potatoes.

They aren’t just for Thanksgiving anymore!

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

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

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

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

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

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

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

Stick to the natural stuff!

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

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

They’re also extremely heart-healthy.

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

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

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

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

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

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

Fruit smoothies are an excellent way to start your day.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How important is good health to you?

How do you keep yourself healthy despite a busy schedule?

Talk about that in the Personal Growth Cafe Community!

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