Health and Wellness – Page 3 – Personal Growth Cafe

July 24, 2019March 25, 2018

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

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

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

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

I eat a balanced diet rich in fruits and vegetables.

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

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

I control my urges, doing all things in moderation.

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

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

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

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

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

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

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

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

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

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

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

And so, I am constantly in a good mood.

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

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

How do you take care of your body?

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

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

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July 19, 2019March 25, 2018

I can release my feelings of trying to control everything. I can go with the flow.

I acknowledge that the only person I have complete control over is me!

I cannot control the thoughts, opinions, or actions of others.

However, I can control my reactions to whatever life throws my way.

I let go of my desire to control situations and I refuse to allow frustration to cloud my mind.

Instead, I choose to focus on what I can do in any given situation.

Even though I cannot control everything, I am not powerless.

I still have tools that help me direct my life toward achieving my goals, regardless of life’s distractions.

My time management skills keep me focused and organized.

I allow time in my schedule for dealing with distractions without losing my focus on my priorities.

Affirmations are another tool that helps guide my life to where I want to go.

Regardless of what life throws at me, I can replace any negative thoughts that creep in with positive ones.

Even in hectic times, I can use breathing exercises, relaxation techniques, and meditation to restore peace and harmony to my soul.

I also use my optimistic outlook on life to find the silver lining in everything.

With these tools at my disposal, I know I can go with the flow, whatever that flow might bring!

I do not need to have control over anyone but myself to enjoy life with all its blessings and challenges!

Today, I choose to focus on controlling only myself and discover how joyful life can be without any desire to control others.

How can you control your life by controlling yourself?

What stops you from just going with the flow?

Talk about that in the Personal Growth Cafe Community!

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June 25, 2019March 23, 2018

Getting the Beach Body You Deserve

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

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

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

Start a regular exercise program.

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

Crunches for your abs

Arm rolls and pushups for your upper arms

Leg lifts and squats for your thighs

Bending at the side while standing for love handles

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

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

Swimming at your local community center or public pool

Jogging

Walking around your neighborhood with a friend or relative

Biking

Hiking on trails or in other naturally scenic areas

Inline skating at a local arena or in your neighborhood

Nintendo Wii fitness games

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

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

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

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

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

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

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

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

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

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

Stay active by incorporating regular exercise into your daily routines.

Whenever you can, take the stairs.

Park farther out when going to the store or appointments.

Walk wherever you can instead of driving.

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

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

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

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

Another alternative would be to create a weight loss blog.

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

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

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

What activities are you doing to keep your body fit?

How important is staying in shape for you?

Talk about that in the Personal Growth Cafe Community!

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June 21, 2019March 23, 2018

How to Lose Five Pounds

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

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

Tomorrow? Why not right now?

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

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

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

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

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

1. Begin by drinking more water.

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

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

Water helps flush your body of toxins and water weight.

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

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

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

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

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

Here are some ideas:

Walking around your neighborhood or in a local park

Biking

Hiking

Swimming

Throwing a ball with your kids or spouse

Frisbee

Volleyball

Tennis

Inline skating (with the proper safety equipment of course)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Have the munchies in general?

Nibble on some raw carrots, celery or broccoli.

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

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

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

How important is losing weight to you at the moment?

What are you doing to lower your weight?

Talk about that in the Personal Growth Cafe Community!

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June 19, 2019March 23, 2018

Living with a Chronic Disease

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

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

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

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

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

Change in your lifestyle

Change in your attitude

Change in the way you do things

Maybe even a change in where you live

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

Taking Control

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

Remember, your reaction is always a choice.

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

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

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

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

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

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

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

Making a Difference in the Lives of Others

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

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

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

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

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

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

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

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

Be an advocate for yourself and those with the disease.

Support One Another

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

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

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

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

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

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

How can you live happily despite having an illness?

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

Talk about that in the Personal Growth Cafe Community!

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June 14, 2019March 23, 2018

Five Simple Relaxation Tips

Everyone experiences times throughout the day where you just wish you could relax for even a few minutes.

You already know that relaxation helps your body re-energize, but sometimes you’re so busy and caught up in the moment that you just don’t have the time to unwind.

Well, fortunately there are simple ways to relax, even during your busiest days, that don’t require a lot of time or equipment.

Here are 5 Simple Relaxation Tips:

1. When you’re in line at the grocery store:

Instead of stressing out because there aren’t enough cashiers and every line has 5 people with heaping carts of groceries, use that time to relax your body by taking some deep breaths.

Deep breathing helps increase the oxygen in your blood.

Your blood then circulates that extra oxygen throughout your body helping your inner systems recharge.

Taking five slow deep breaths will do the trick.

The proper technique is to inhale and exhale deeply through your nose and out your mouth.

Not only will deep breathing help you relax, it’ll help to clear your mind, reduce brain fog, and you’ll feel much more alert and ready to tackle the next project on your plate.

Deep breathing can be done anywhere when you’re feeling stressed or just want to clear your mind.

2. When you’re at work: It’s often hard to find time to relax at work.

You might even get in trouble if you’re caught “relaxing.” Oh the horror!

However, there are some techniques you can do while you’re at work to help create a sense of calm that aren’t so obvious to others.

If your job requires you to sit at a computer all day, make sure you get up and move around for a few minutes every hour.

This helps circulate the blood throughout your body.

Just moving the blood flow will make you feel more alert and focused.

While sitting at your desk, roll your head around, from side to side and from front to back with your eyes closed.

This technique helps to relieve neck tension, increasing blood flow to your brain, which is a natural and easy way to relax.

If you’re on your feet all day, stretch out your back and sides by standing with your feet firm on the floor, shoulder width apart, and twist your upper body, including your head, slowly from side to side.

This will loosen up your back muscles and spine, releasing tension throughout your body.

During a break or lunchtime, go for a walk. Walking is a great way to clear your mind and your body will benefit from the extra exercise as well.

3. When you’re rushing through a busy day: Take just a few moments to daydream and escape the busyness of reality.

Daydreaming lets your imagination flow, causing instant relief from the stress of the real world.

Think of a place or experience that makes you feel happy or calm. Imagine how it smells, how the air feels, and who’s around.

After five minutes of a calming daydream you’ll feel relaxed, reenergized and ready to face the real world again.

4. Wherever you’re at, smile: Smiling is proven to help relax and rejuvenate your body.

When you’re out and about, smile at others around you.

When you’re at work, smile at your co-workers. Not only will it help you relax, it’ll help relax them as well.

Smile at your children when you’re toting them around to all their different activities. This will create a peaceful environment you’ll all enjoy.

5. When the going gets tough, laugh: Laughter’s proven to be an instant stress reliever.

Now I’m pretty sure you wouldn’t want to be seen as a nut case, so laughing out loud when you’re in line at the store or sitting at your desk may not be the best time.

When you can, get someone involved in your laughter with you.

Tell a funny joke or story to a co-worker (at an appropriate time, of course).

Play a fun game or sing a silly song with your kids as you’re driving.

Watch funny videos on YouTube.

Engaging in these simple, everyday relaxation techniques will help to sustain and strengthen you throughout your day.

It’ll also make it easier to unwind when you get home.

Your friends, co-workers, and family will all appreciate the new, relaxed you!

How do you keep yourself relaxed after a stressful or challenging day?

What activities do you do to relax your mind and body?

Talk about that in the Personal Growth Cafe Community!

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June 13, 2019March 23, 2018

10 Practical Stress Relieving Tips

Stress-induced problems swirl around us all the time and it often feels like the pressure never ends!

Yet, there are simple ways to relieve stress without harming your body.

Here are 10 steps to a less stressed life:

1. Cut out the busyness.

What are some things you can cut out of your schedule to give you more quality time for you and your family?

What clubs or organizations do you belong to?

What meetings or activities are you involved in? Is it all necessary?

Carefully consider which programs and activities you can remove from your schedule – then do it!

2. De-clutter and organize your home.

When your home is cluttered and unorganized, you tend to feel cluttered and unorganized on the inside, causing you more stress.

Get rid of the stuff you never use by selling it, throwing it away, or giving it to someone who’ll make use of it.

Once you’ve done that, organize what’s left over and make a place for everything.

If necessary, use labels and organizational containers to make it easy to find things again.

3. De-clutter and organize your workspace. Organizing your workspace is no different than de-cluttering your home.

Remember, your external environment affects your internal peace. Messy on the outside likely means messy on the inside.

4. One of the major stress factors is money. However, there’s a simple solution: a budget.

Most people don’t like the word budget, but budgeting doesn’t have to be difficult.

In fact, financial planning actually helps you save money.

Do a search online to find a budgeting system that works best for you.

It needs to be simple and easy to use every day.

Once you’re on a budget you’ll feel a lot less stressed due to finances.

Seek the help of an experienced financial planner who can steer you on the right financial path.

5. Enjoy what you do have. In our society you’ve probably learned somewhere along the way that more is better. Well, it’s not.

When you learn to be content with what you have right now, you’ll find much more peace within yourself.

6. Get regular exercise. When you workout, your body burns off more than just fat and calories. Working out also burns off steam.

If you’re stressed due to work situations or family conflict, getting a good workout will help you relieve stress.

You’ll be able to think and reason more clearly, which will help you deal with some of the core issues that are causing your stress.

7. Eat healthier. Yes, eating healthy foods really does relieve stress because when your body is nourished properly, it functions optimally.

Eating right lends itself to clearer thinking.

8. Reduce your workload. If you have a heavy workload, either on the job or at home, do what you can to reduce it.

Take a good look at your routine and determine if the workload is really worth the toll it’s taking on your body and health.

If it’s not – and there’s no end in sight – perhaps it’s not the proper solution to your problems anyway.

9. Communication is key to relieving stress in your life.

If you have a friend you can talk to openly and honestly, seek them out.

Getting things off your chest will help you sort out problems and see your situation in a new light.

The less foggy your mind is, the more stress you’ll be able to remove from your life.

It often helps to have someone outside of the situation to talk to because they’ll likely see something you don’t.

10. Journaling is a great way to relieve stress. You can have an outlet without having to reveal your deep thoughts to the world.

Journaling is a great way to see the progress you’ve made, which can be very therapeutic.

As you can see, there are many ways to reduce stress. Put them into practice now and you’ll soon begin to see a real difference in your life.

Your stress will start to diminish and you’ll be free to enjoy your beautiful life!

How do you deal with stress?

What activities do you need to do more of to get yourself out of stress?

Talk about that in the Personal Growth Cafe Community!

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June 11, 2019March 23, 2018

15 Brain Boosting Activities

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

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

Here are 15 brain boosting activities:

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

Picture Puzzles

Strategy Games

Crossword Puzzles

Card Games

Deduction Games (such as Clue)

Visualization Puzzles

Optical Illusions

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

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

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

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

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

4. Stimulate your brain with meditation.

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

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

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

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

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

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

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

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

8. Writing improves memory and thought expression.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How are you exercising your brain power?

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

Talk about that in the Personal Growth Cafe Community!

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June 6, 2019March 23, 2018

Coping with Stressful Changes in Your Life

Life is constantly changing around us, in us, through us, and about us.

It’s inevitable that there are going to be changes throughout life.

Some will be good, some bad, and some indifferent.

Some you like, some you hate, and some just don’t matter.

Obviously the changes you like are easy to deal with and you might even look forward to it!

What about the changes in life that aren’t so peachy? How do you handle those?

Let’s explore some of these common changes and the best ways to cope with them.

1. Job Loss

Job loss is on the forefront of almost every American’s mind right now as the economy declines more and more each day.

This type of change can be very stressful, if you allow it to be.

However, by looking at the situation differently, job loss doesn’t have to be stressful.

When you’re faced with job loss, try to think of it as a new opportunity to try something new or something you’ve always wanted to do.

Some ideas are:

Take some evening classes to learn a new skill or trade.

Make arts, crafts, or jewelry and sell it online or at craft fairs.

Teach others what you know through tutoring or consulting.

Start an online business.

The point is to take a step out of your comfort zone and see the many opportunities that lie before you.

Stepping out of your comfort zone isn’t easy though, is it?

It does take effort and courage.

When you’re stuck in your comfort zone, well, you’re just that – stuck.

Who wants to be stuck?

I don’t and I would venture to say that neither do you!

To get unstuck, take a step out of your comfort zone and look at other possibilities, instead of stressing over the changes that lie ahead.

2. Moving

How about moving or transferring to another area?

That can be a pretty big change that could cause a lot of stress.

The best way to cope with this situation is to look at it as a time to refresh and renew.

I know this can be difficult sometimes, especially when you love the area you live in now.

And, of course, you’ll miss all your friends, family, and familiar sites.

Moving away from people you love can be very stressful and difficult, but it doesn’t have to be!

You can look at the big move as an opportunity to stretch your horizons and meet new people.

Your friends and family will still be there, and you’ll still be able to keep in touch with them on a regular basis.

But you’ll also grow roots in other places, and you just might build even stronger friendships and relationships than you’ve ever imagined!

Focus on the New Opportunities

There are always positive ways to look at things and when you train your minds to look at change as opportunity, instead of stressing out about it, you’ll be happier and healthier.

Here are a couple of other common life changes that tend to be stressful, but can be seen as an exciting, new opportunity:

3. Unexpected Pregnancy – An unexpected pregnancy obviously can cause stress financially, emotionally, physically and mentally.

However, it’s a wonderful opportunity!

An opportunity to love a child and to give life.

A new opportunity to make some lifestyle changes or to give life to someone who can’t have children of their own through adoption, and so much more!

4. Children Growing Up – A child going off to college or moving away from home is a huge change that many find difficult to deal with.

Once again, look at the opportunities available not only to you, but for your son or daughter as well.

Maybe you’ll be able to downsize your home, saving you hundreds of dollars each month.

Or perhaps your bond with your partner and friends will grow and strengthen during this time.

Not to mention the growth and experience your child is going to gain as they grow and mature out in the world on their own.

How you choose to handle a situation will determine how much stress you’re going to allow on yourself.

You can either look at it as a new opportunity or a dreadful scenario. The choice is yours.

But the sooner you begin to look at life changes as new opportunities, the sooner you’ll enjoy a less-stressed life!

What recent change in your life has caused you stress?

How are you coping with this challenge?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

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

June 4, 2019March 22, 2018

Top Five Energy Boosters

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

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

1. Oatmeal

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

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

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

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

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

2. Lentils

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

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

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

3. Bananas

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

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

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

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

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

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

4. Chocolate

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

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

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

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

5. Almonds

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

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

6. Healthy Fats

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

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

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

Breakfast

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

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

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

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

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

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

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

Snacks

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

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

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

Dinner Side Dishes

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

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

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

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

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

What causes your energy to get drained these days?

What do you do to get back on track?

Talk about that in the Personal Growth Cafe Community!

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