Personal Growth Cafe

December 8, 2018February 19, 2018

How to Organize Your Kitchen

Depending on the size of your kitchen, you may sometimes have difficulty finding what you need.

Could it be that you have too much stuff?

Or is your kitchen disorganized?

Organizing your kitchen can make things much easier for you, and it’s not the daunting task you may have imagined!

Here are some ways to free up space in your kitchen and organize items more efficiently:

1. Get rid of old food in your pantry.

Start by removing everything from your pantry or food cabinets.

Go through every product and check to make sure the expiration date hasn’t passed.

While you might be able to still use a container of frosting that expired six months ago, you definitely don’t want to use pancake mix that has been open since 2005.

For your health and that of everyone in your family, if in doubt, throw it out.

If you find you have too many cans of pumpkin or too much of another item that you’ll never use by their expiration dates, take them to your local food bank, rather than throwing them out.

They’re happy to accept donations at any time of the year.

What you donate could be the difference between a family going hungry or feeling nourished when they go to bed tonight.

2. Organize the food. Separate items according to kind.

Gather all your canned goods together: soups, vegetables, sauces, fruits and others.

If you place each type of canned goods together, such as all fruit cocktail in one spot, you’ll be able to see at a glance whether you need to add an item to your grocery list.

Do the same thing with boxed or bagged foods like cereal, crackers, and dessert mixes.

3. Consolidate. If you have more than one box of mashed potatoes open, they may have the same directions.

If so, you can mix them together in one box. This will help you maximize the space you have in your pantry.

Follow the same process as above for the refrigerator and freezer:

Get rid of expired items.

Toss anything that may not be good any longer.

Store like items together.

4. Go through your dishes. Do you have too many glasses, bowls, or plates?

If you do, not only are they taking up cabinet space, but it also means more dishes to wash.

5. Pack away old dishes or serving items that you can’t bear to part with, like your grandmother’s old dishes, and any dishes that you don’t use regularly.

You can always pull them back out if you have a larger number of people at your home.

6. Match plastic containers with their lids. If you can’t find the lid that goes with a particular bowl, remove it from your cabinet.

You may still get use out of bowls without lids.

Use them for mixing craft paints or for storing things

7. Decide if the flow of your kitchen is adequate for how you cook. Dedicate an area of the kitchen for your essential cooking and baking tools.

Keep spices near the stove within easy reach and your small baking utensils or trays in the same cabinet.

8. Store cookbooks in one place for easy access. You may want to keep these close to the baking center of your kitchen.

Go through your cookbooks and get rid of any that you don’t use.

If they have sentimental value, store them someplace other than the kitchen.

9. Re-think your table and chairs. Are your table and chairs adequate for your needs?

You may want to replace the chairs on one side with a bench that can be pushed under the table when you’re not using it.

This might open up some floor space as well as provide more seating when you have extra people at your table.

If you think about how you use your kitchen and the atmosphere you’d like to convey, you can organize it so that you can better enjoy the time you spend there.

It may take some effort, but when you have an organized kitchen ready for use, you’ll be so glad you took the time to do it.

When can the kitchen become your favorite part of the house?

What memories have you shared there?

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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December 8, 2018February 19, 2018

Life is ten percent what happens to you and ninety percent how you respond to it. – Lou Holtz

December 7, 2018February 19, 2018

How to Meditate – Three Simple Strategies

Meditation can bring a variety of benefits to your life.

You can use it to gain more energy, focus your mind, relax your body, attain peace, rejuvenate your spirit, and many other things.

However, meditation is primarily a way to rest and relax your mind.

Meditation allows your mind to go into a deeper, more relaxed stage where you’re more aware of your body and surroundings.

There are various methods of meditation, but they all focus on the main goal to quiet your mind and achieve a state of inner calm.

Here are three simple strategies that can help you get the most from your meditation:

1. Choose the best time and place.

Because of our different schedules and harried lives, not everyone will find the same time best for them.

The time of day is not really so important as long as you pick a time that works well for you.

Choose a time to meditate when you won’t have the phone ringing or kids knocking on your door.

To quite your mind you need quiet in the home.

It’s best to avoid times right before or after eating.

Some people do well with 10 minutes of meditation time while others need at least a half hour.

It’s also important that you find a great place for your meditation.

You’ll need an environment that’s both relaxing and quiet, so that nothing takes your attention away from meditating.

Turn off loud appliances, the television, and even your phone, so you’re not distracted or interrupted.

Sometimes going outdoors can provide an inspirational place for meditation.

Setting a calm mood will help you meditate.

Closing the curtains, turning on soft light, or lighting your favorite scented candle might help you relax.

2. Clear your mind. Even when we’re still, our minds continue to think.

It’s easy to allow the problems of the day to come into your mind while you’re trying to meditate.

It’s important that you focus your attention on meditating and work to clear your mind.

Breathe deeply and concentrate on relaxing your body.

Picture each part of your body going limp as you relax.

With each breath, inhale peace and exhale your worries.

Envision a place that brings you happiness.

This place can be real or imagined as long as you’re relaxed and not thinking about your problems.

3. Find your inner peace. Find your place of inner peace when you meditate.

It’s the place inside of you that’s quiet and far away from the cares of the world.

When you’re able to totally clear your mind, you can usually bring yourself to a place where you truly feel peace and happiness.

Allow yourself to stay in this place for a while, calming and relaxing your body and mind.

It’s not hard to meditate.

While it’s more difficult when you first get started, over time it becomes easier and easier to reach your goal of finding peace and relaxation.

Remember these strategies, and you’ll find meditation to be a very pleasurable experience.

How do you feel when you meditate?

How does meditation affect your mood?

Talk about that in the Personal Growth Cafe Community!

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December 7, 2018February 19, 2018

Taking consistent small steps results in big changes.

December 6, 2018February 19, 2018

How to Be Open-Minded to New Ideas

If you have definite ideas about how things are or how they should be, you’ve probably had someone tell you to “keep an open mind.”

Having an open mind is important to succeed in life.

Embracing, or at least considering, new ideas and technologies is vital to our personal growth.

Are you willing to consider someone else’s opinion?

Can you look at facts that may seem suspect and analyze them without bias?

If you’re open-minded, you can be flexible when met with new ideas.

It means you can adapt to new experiences.

Being able to think critically is a vital component of being open-minded.

In our quickly changing technological world, it’s important to keep an open mind in order to keep up and stay current, rather than missing out on all the new things around us.

It’s also important to be willing to change your views when you’re given new facts.

This could prove crucial depending on your chosen profession.

For example, as a police officer or lawyer, being willing to see things from a different perspective could help you achieve greater successes.

Here are some ways to learn how to be open-minded to new ideas:

1. Decide now that you don’t have to be right all the time.

While it’s not unusual for some people to be obsessed with being right, it’s not something that’s looked favorably upon.

No one can be right all the time, not even you!

Try to be relaxed when discussing new ideas rather than having a knee-jerk reaction to be right.

2. Recognize that there are many reasons why people have certain beliefs.

They may be from a different country or have different life experiences that have shaped those beliefs.

Someone born at an earlier time would also see things differently than you.

3. Learn to listen carefully.

Rather than jumping in with your opinion, let the other person finish speaking.

Then use active, or reflective, listening to understand and clarify their ideas:

Repeat back to them what you understood.

Respectfully ask questions when you don’t understand or agree with their standpoint.

4. Look at things from a different perspective.

Before deciding that a new idea doesn’t have merit, consider doing some research to understand the concept better.

Consider the way the other person explained the idea and see if it makes more sense after you’ve researched it.

5. “Walk a mile” in someone else’s shoes.

Spend some time volunteering in your community.

This will allow you to see things from a different perspective and with certain limitations.

6. Take time to try something new.

There’s no better way to open your mind to new ideas than to attempt a new task.

Learning new skills or taking up a new hobby can open your mind in ways that nothing else will.

Give it a try; you may be pleasantly surprised!

It’s true that being open-minded can be an advantage in many aspects of life, however, don’t be too quick to become open-minded about everything.

There may be some deeply held beliefs that you don’t want to leave by the wayside in order to embrace openness. That’s okay!

While you’re learning to be open-minded to new ideas, remember that it’s fine and good to hold onto some beliefs and stand up for what you believe in.

Just because an idea is new to you doesn’t mean you must agree with it in order to be open-minded.

Having an open mind will strengthen your skills to evaluate new ideas intelligently and choose truth in your life.

How easy is it to get introduced to doing new things?

How can you become a better person by being open-minded?

Talk about that in the Personal Growth Cafe Community!

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December 6, 2018February 19, 2018

Lord, grant that I may always desire more than I can accomplish. – Michelangelo

December 5, 2018February 19, 2018

How Can I Tell If I Suffer From Depression?

Depression is something we all hear about and, even in this day and age, some of us try to hide it.

You may have had possible symptoms yourself and wondered if there are ways to tell if you might be depressed.

The biggest question, though, is probably, “What can you do about it?”

Fortunately, there are ways to tell if what you’re experiencing is depression, and there are things you can do about it.

Let’s analyze three important depression questions:

What Is Depression?

Scientists know the least about our most important organ – the brain.

Until the early 1970’s, families would often say, “Oh, Aunt Emma’s having a one of her spells,” or “Uncle Fred’s going away for a while.”

Depression was simply taboo to talk about and to seek help for.

Fast-forward to modern day and you’ll notice a lot has changed.

No longer is it taboo.

People who suffer from depression are encouraged to openly seek help, and even join support groups of others who suffer from depression, so they can heal.

Depression is now considered a serious illness.

The good news is that it’s treatable, but it does require professional attention.

Depression isn’t an occasional sadness, such as after the loss of a loved one or a move to a new home.

These types of temporary sadness usually pass.

Depression is where someone becomes so down that it interferes with daily life.

Here are some common symptoms of depression:

Extreme fatigue and tiredness, sleeping too much

Insomnia

Feeling lethargic and lacking the motivation to do anything

Loss of appetite or excessive overeating

Difficulty concentrating on anything

Feeling sick all the time

Aching bones and joints

A feeling of hopelessness

Suicidal tendencies

Who Does It Affect?

Depression can affect just about anyone, at any age.

Because the world of science has much to learn about our brain, there’s no way to pin down how and why depression occurs.

Scientists have learned that depression is usually caused by:

Genetics. Depression can run in families.

Environmental and biochemical hazards. A bad situation may trigger an episode.

Psychological disorders – panic attacks, bipolar disorder, and others

Head injuries, concussions

Surprisingly, when a depressed person is given an MRI, or magnetic resonance image, their brains look different than those who aren’t depressed.

The differences appear in the parts of the brain that regulate moods, thinking ability, sleep, and appetite.

Women tend to be more prone to depression than men.

This can be due to hormonal or biological changes within a woman’s body.

We’ve all heard about menstrual conditions, post-partum depression, and how women can change during and after a pregnancy.

Women also face depressive-triggering events more than men, such as abuse, responsibility for child raising, caring for their elderly parents, and financial worries.

When men become depressed, they’re more likely to show fatigue, irritability, and loss of interest in previous activities.

They tend to become withdrawn.

Men tend to hide their feelings more than women and are sometimes afraid or embarrassed to talk about their feelings.

Depression in children has also become a concern.

Children can refuse to go to school, become clingy towards one parent, worry that everything is wrong, and have mood swings.

Severely depressed children can even have suicidal thoughts.

Depression in adolescents can trigger eating disorders, destructive behavior, and substance abuse.

What Can I Do About It?

If you feel you might be depressed, the first thing to do is talk to your family doctor about it.

They can lead you to the right place to get help.

Or, if you’re familiar with mental health centers in your area, call one of them.

Many mental health centers and hospitals have free or sliding scale payments to make treatment for depression affordable to all.

Don’t ever feel that you’re alone!

The faster you get help, the faster you’ll begin to heal.

If you feel you may suffer from depression, get some help, or trust in a friend who can help you.

After an evaluation, your health provider can guide you through relaxation techniques, depression medications, talk therapy, or even group therapy.

There are many ways to relieve your suffering.

Be sure to take advantage of them, for your sake, and for those you love.

How often have you heard of cases about depression?

How do you reach out to someone depressed?

Talk about that in the Personal Growth Cafe Community!

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December 5, 2018February 19, 2018

I live a worry-free life.

December 4, 2018February 19, 2018

Nature’s first green is gold her hardest hue to hold. – Robert Frost

December 4, 2018February 19, 2018

Healthy Snacks You Can Eat to Lose Weight and Feel Great

When you’re trying to lose weight, you may think that you’ll never be able to have another snack.

The truth is, however, there are many healthy snacks you can eat to lose weight and feel great.

For any weight loss plan to be successful, you can’t feel like you’re being deprived.

This means you can eat healthy snacks that make your diet work better for you rather than hindering it.

In your switch over to healthy snacks, it’s best to start by having a clean slate.

Set aside a day to clean out your refrigerator and pantry to remove all non-healthy foods. This will accomplish two things:

You’ll remove anything that may be a temptation for you when you’re having a weak moment.

You’ll be able to make better choices, not only for yourself, but for the rest of your family as well.

What types of snacks can you eat that won’t derail your diet?

You might be surprised at the variety of choices available:

1. Fresh fruits and vegetables. Your healthiest snacks are going to be those that are as close to nature as possible.

This means keeping fresh fruits and vegetables on hand.

Why not take advantage of buying those fruits that will provide you with the sweetness and the crunch you crave?

Buy fruits that are in season so you won’t pay a premium price for them.

Apples, grapes, oranges, and other fruits are important for a healthy diet whether you’re trying to lose weight or not.

Avocados are another great choice.

2. Dried fruit can be a great snacking option for those trying to lose weight.

Raisins, C-raisins (dried cranberries), and other dried fruits will give you the feeling of eating something forbidden and yet they can be enjoyed in moderation.

As with any food, if you eat too much of it you can ruin any dieting attempt.

3. Potato chip alternatives. If one of your weaknesses is potato chips, there’s a healthy alternative that’s easy, convenient, and will give you a satisfying crunch.

When you get home from the grocery store, wash and cut up the vegetables into handy snack sizes so they’ll be easy to grab when you’re seeking a quick snack:

Baby carrots or carrot sticks

Celery sticks

Broccoli

Cauliflower

Cucumber

Cherry or grape tomatoes

Sometimes crunchy vegetables won’t meet your needs when you’re craving chips!

You may want the salt and the crusty crunch that celery sticks just won’t satisfy.

Whole wheat pretzels might do the trick.

Dip your pretzel in peanut butter for additional taste and to bolster your metabolism.

4. Nuts and seeds are additional healthy snacks you can eat when you’re trying to lose weight.

They’re full of nutrients your body needs, and can be great choices.

Be careful when eating nuts and seeds, however, as they’re high in fat content and eating too many could blow your diet for the day.

5. Popcorn can be a great snack for someone trying to lose weight.

The trick is to eat light popcorn or air popped popcorn rather than adding butter or other toppings to it.

Choosing healthy snacks rather than those laden with fat and calories will make losing weight much easier.

When you feel like you need a snack, don’t deprive yourself. Choose wisely and you’ll feel great and still lose weight!

What do you enjoy eating?

How healthy is your favorite food?

Talk about that in the Personal Growth Cafe Community!

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