Friday, September 28, 2012
Cold and Flu Defense
A daily regimen of exercise or meditation can help defend against colds and flu.
Research in the Annals of Family Medicine found that people who worked out for 45 minutes every day decreased the number of illnesses they contracted by 40 to 50 percent. Compare that to the flu vaccine, which lowers one’s risk of infection by 50 to 60 percent, and you get a sense of just how effective exercise may be at warding off illness.
People who practiced mindfulness meditation, yoga and/or stretching for 45 minutes a day reaped almost as much protection.
Research in the Annals of Family Medicine found that people who worked out for 45 minutes every day decreased the number of illnesses they contracted by 40 to 50 percent. Compare that to the flu vaccine, which lowers one’s risk of infection by 50 to 60 percent, and you get a sense of just how effective exercise may be at warding off illness.
Thursday, September 27, 2012
Begin It Now
"Whatever you can do, or dream you can;
Begin it.
Boldness has genius, power and magic in it.
Begin it now".
Johann Wolfgang von Goethe
Begin it.
Boldness has genius, power and magic in it.
Begin it now".
Johann Wolfgang von Goethe
Facing Challenges
We all choose how to face adversity and challenges in life.
We can either fold under the pressure or look for learning experiences.
You CAN choose the latter.
We can either fold under the pressure or look for learning experiences.
Wednesday, September 26, 2012
Metaphorically Speaking
Just when the caterpillar thought
the world was over,
it became a butterfly.
the world was over,
it became a butterfly.
Inner Talk
The words we speak both outwardly and inwardly hold great power and potential over the kind of life that we create for ourselves.
Many people live their lives plagued by negative thoughts and never even realize this.
They tell themselves and others that they are doomed to fail, not good enough, or not worthy of love, yet they are amazed when their reality starts reflecting these words.
Just as the subconscious mind accepts as truth the critical statements we tell ourselves, however, it is also equipped to instantly accept our affirmations.
Many people live their lives plagued by negative thoughts and never even realize this.
They tell themselves and others that they are doomed to fail, not good enough, or not worthy of love, yet they are amazed when their reality starts reflecting these words.
Just as the subconscious mind accepts as truth the critical statements we tell ourselves, however, it is also equipped to instantly accept our affirmations.
Tuesday, September 25, 2012
The Best Day Of Your Life
The best day of your life is the one on which you decide your life is your own.
No apologies or excuses.
No blaming your parents or others from the past for who you are you are today.
Taking complete responsibility for what decisions you have made and how you have acted in the past.
Taking charge of your life today.
This.
This is the best day of your life.
W. Crew Lauterbach/Ph.D.
No apologies or excuses.
Taking complete responsibility for what decisions you have made and how you have acted in the past.
Taking charge of your life today.
This.
This is the best day of your life.
W. Crew Lauterbach/Ph.D.
Empathy
"Could a greater miracle take place
than for us to look through each other's eyes for an instant"?
Henry David Thoreau
than for us to look through each other's eyes for an instant"?
Vitamin C
Are you getting optimal amounts of vitamin C?
Vitamin C helps support the growth and repair of tissue in all parts of the body, and it helps the body absorb iron. Even a slight deficiency can make you feel sluggish, weak and exhausted.
Research suggests that up to one-third of people in the U.S. and Canada may be marginally deficient in vitamin C, while those with less-than-perfect diets, like college students and others who shun fruits and vegetables, could be severely lacking. Smokers and older adults are at the greatest risk.
A healthy diet that includes at least five servings of fruits and vegetables will meet the daily requirements of 75 mg for women or 90 mg for men of vitamin C a day.
In addition to oranges and other citrus fruits, good sources of vitamin C include bell peppers, kiwi, broccoli, parsley, tomatoes and strawberries.
Research suggests that up to one-third of people in the U.S. and Canada may be marginally deficient in vitamin C, while those with less-than-perfect diets, like college students and others who shun fruits and vegetables, could be severely lacking. Smokers and older adults are at the greatest risk.
A healthy diet that includes at least five servings of fruits and vegetables will meet the daily requirements of 75 mg for women or 90 mg for men of vitamin C a day.
In addition to oranges and other citrus fruits, good sources of vitamin C include bell peppers, kiwi, broccoli, parsley, tomatoes and strawberries.
Monday, September 24, 2012
Nature Teaches
I went to the woods because I wished to live deliberately,
to front only the essential facts of life,
and see if I could not learn what it had to teach,
and not, when I came to die, discover that I had not lived.
Henry David Thoreau
to front only the essential facts of life,
and see if I could not learn what it had to teach,
and not, when I came to die, discover that I had not lived.
Henry David Thoreau
Diabetes and Alcohol
People with diabetes are particularly susceptible to the effects of alcohol. For people on blood-sugar-lowering medications, alcohol can cause blood sugar levels to drop dangerously low for up to 12 hours after drinking, because the liver has to work to remove the alcohol from the blood instead of doing its job to regulate blood sugar.
If you have diabetes, never drink alcohol on an empty stomach. Monitor your blood sugar before, during and after drinking — and don’t go to bed without checking it. Aim for a level of between 100 and 140 mg per deciliter. Women should have no more than one drink per day; men, no more than two per day — guidelines are the same for people with or without diabetes. If either your diabetes or your drinking is not under control, talk to your doctor.
If you have diabetes, never drink alcohol on an empty stomach. Monitor your blood sugar before, during and after drinking — and don’t go to bed without checking it. Aim for a level of between 100 and 140 mg per deciliter. Women should have no more than one drink per day; men, no more than two per day — guidelines are the same for people with or without diabetes. If either your diabetes or your drinking is not under control, talk to your doctor.
Thursday, September 13, 2012
Sedona Vacation
To all my readers,
I will be on vacation until September 24, 2012.
I will continue blog postings at that time.
Thank you for your support and enthusiasm for this blog!
Dr. W. Crew Lauterbach
I will be on vacation until September 24, 2012.
I will continue blog postings at that time.
Dr. W. Crew Lauterbach
The "Victim" Pattern
Sometimes we play the victim because we WERE victims.
We learned that we didn’t have control, and then adapted to that.
Because we once felt powerless, we learned to give our power away.
This is called FAMILIAR PAIN SYNDROME.
We CHOOSE either consciously or subconsciously to continue to victimize ourselves.
We CHOOSE to recreate situations and events or frame them so that we are victimized by others or by life.
In my work, I see this pattern constantly.
It is only when we become mindful of these patterns and take complete responsibility for these patterns that we can break free of their grip.
We learned that we didn’t have control, and then adapted to that.
Because we once felt powerless, we learned to give our power away.
This is called FAMILIAR PAIN SYNDROME.
We CHOOSE either consciously or subconsciously to continue to victimize ourselves.
We CHOOSE to recreate situations and events or frame them so that we are victimized by others or by life.
In my work, I see this pattern constantly.
It is only when we become mindful of these patterns and take complete responsibility for these patterns that we can break free of their grip.
Remaking
“Our greatness lies not so much in being able to remake the world
as being able to remake ourselves.”
Gandhi
as being able to remake ourselves.”
Gandhi
Wednesday, September 12, 2012
Tuesday, September 11, 2012
Prisoners
"Men are not prisoners of fate,
but only prisoners of their own minds".
Franklin D. Roosevelt
but only prisoners of their own minds".
Franklin D. Roosevelt
Self-Awareness
Self-awareness includes:
Understanding our emotions—what we’re feeling and what triggered it—so we can effectively work through and transform our emotional responses (instead of using them to justify unhealthy choices).
Recognizing our destructive thought patterns so we can redirect them.
Tuning into what’s going on in our bodies so we can learn from it and access our intuition.
Noticing our behavioral patterns and habits so that we can make adjustments to change negative ones.
Understanding our beliefs, assumptions, and expectations, and how they influence what we choose to do.
Accepting that we are responsible for our actions—even if we developed certain patterns in response to events from our past.
Recognizing our destructive thought patterns so we can redirect them.
Tuning into what’s going on in our bodies so we can learn from it and access our intuition.
Noticing our behavioral patterns and habits so that we can make adjustments to change negative ones.
Understanding our beliefs, assumptions, and expectations, and how they influence what we choose to do.
Accepting that we are responsible for our actions—even if we developed certain patterns in response to events from our past.
Monday, September 10, 2012
Self-Empowerment
Self-empowerment includes:
Consciously choosing to let go of victimizing thoughts.
Considering that we may have played a part in some of the most painful events from our pasts.
Learning from these events how we can respond proactively to similar events in the future.
Feeding our own emotional needs instead of coming to other people with a void that won’t ever be filled.
Accepting complete responsibility for OUR actions, and the consequences of them.
Realizing things will only improve if we make a change, internally or externally.
Consciously choosing to let go of victimizing thoughts.
Considering that we may have played a part in some of the most painful events from our pasts.
Learning from these events how we can respond proactively to similar events in the future.
Feeding our own emotional needs instead of coming to other people with a void that won’t ever be filled.
Accepting complete responsibility for OUR actions, and the consequences of them.
Realizing things will only improve if we make a change, internally or externally.
Friday, September 7, 2012
Affirmation
I choose not to blame myself.
Instead, I take complete responsibility for my actions and decisions.
I release my habitual and patterned emotional response from the deepest root cause, and free myself from shame and self-judgment.
Instead, I take complete responsibility for my actions and decisions.
I release my habitual and patterned emotional response from the deepest root cause, and free myself from shame and self-judgment.
Self-Victimization
Self-victimization includes:
Dwelling and obsessing about the ways we feel we’ve been wronged.
Complaining about painful, seemingly unfair events without ever considering if and how we played a role in them.
Using these events to justify negativity; bitterness; or selfish, hurtful, or irresponsible actions.
Feeding off other people’s sympathy and maybe even depending on it.
Telling sad stories from the past as a means of avoiding judgment or trying to win approval.
Believing that everything would be better if the world or other people would change.
Dwelling and obsessing about the ways we feel we’ve been wronged.
Complaining about painful, seemingly unfair events without ever considering if and how we played a role in them.
Using these events to justify negativity; bitterness; or selfish, hurtful, or irresponsible actions.
Feeding off other people’s sympathy and maybe even depending on it.
Telling sad stories from the past as a means of avoiding judgment or trying to win approval.
Believing that everything would be better if the world or other people would change.
Thursday, September 6, 2012
Being Nothing
“Criticism is something you can easily avoid by
saying nothing,
doing nothing,
and being nothing.”
Aristotle
saying nothing,
doing nothing,
and being nothing.”
Aristotle
Uniqueness
"As we grow as unique persons,
we learn to respect the uniqueness of others".
Robert H. Schuller
we learn to respect the uniqueness of others".
Robert H. Schuller
Wednesday, September 5, 2012
The Re-Set Button
I enjoy time to appreciate what I have and acknowledge my gratefulness.
For me, this is like hitting a re-set button. It clears my brain of some of the clutter, alleviates some of the negative internal dialogue, and leaves me feeling motivated and renewed.
Meditation is great. So is a half-hour in a coffee shop. Both can be incredibly fulfilling.
Do whatever works for you.
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