Mind - Body Psychotherapy

Chasing

2012-01-31T07:39:00.001-05:00

Letting Go

2012-01-31T07:37:00.001-05:00

“Some people think it’s holding on that makes one strong—

sometimes it’s letting go.”

Succeeded

2012-01-31T07:35:00.002-05:00

"To leave the world a bit better;
to know that one life has breathed easier because you have lived.
This is to have succeeded. "

Ralph Waldo Emerson

Healthy Snacking

2012-01-31T07:31:00.002-05:00

Just because you’re on a diet doesn’t mean you have to nix snacks from the menu. In fact, snacking can be a smart way to control hunger and keep from overeating at your next meal. Just be wary of snacking routines, which could encourage you to eat when you’re not hungry.
Research in the Journal of the American Dietetic Association found that midmorning snackers lost less weight than those who didn’t snack before lunch. The reason for this, the researchers believe, is because of the relatively short amount of time between breakfast and lunch. “Midmorning snacking might be a reflection of recreational or mindless eating habits rather than eating to satisfy true hunger,” explains lead researcher Anne McTiernan, MD. Instead, let your hunger guide you, stick with healthful snacks under 200 calories, and try not to go more than five hours without eating.

Gentler

2012-01-30T07:28:00.001-05:00

Monday Morning Affirmations

2012-01-30T05:42:00.000-05:00

Live by choice; not chance.
Pursue excellence; excel, but not compete.
Have integrity; keep your word and your commitments.
Make corrections and changes; not excuses.

Daily Weigh -Ins

2012-01-30T05:40:00.000-05:00

Most successful dieters end up regaining their lost weight. However, researchers have found that people who weigh themselves daily have an easier time keeping the weight off. Stepping on a scale every day, then cutting calories or boosting exercise if the number climbs too high, can significantly help dieters maintain weight loss.
Called the self-regulation technique, dieters learn to keep their weight within a five-pound range. If the scale’s reading registers above that, it’s time to cut back on calories or boost the burn through extra exercise. This method helps dieters catch themselves before they’ve packed all their pounds back on.
Make sure that you weigh yourself on the same scale at the same time of the day.

Enlarging

2012-01-30T05:34:00.000-05:00

“Forgiveness does not change the past, but it does enlarge the future.”

Paul Boese

Flesh

2012-01-27T07:45:00.000-05:00

Blooming

2012-01-27T07:40:00.003-05:00

“The most precious gift we can offer anyone is our attention. When mindfulness embraces those we love, they will bloom like flowers.”

Thich Nhat Hanh

Chains

2012-01-27T07:38:00.001-05:00

"We all go through life bristling
at our external limitations,
but the most difficult chains
to break are inside us."

Bradley Whitford

Exercise and Clinical Depression

2012-01-27T07:34:00.001-05:00

Those who exercise more and channel surf less are least likely to be diagnosed with depression, according to a study in the American Journal of Epidemiology.
Older individuals who spent less time in front of the TV and more time being active saw their risk of depression go down, compared to those who spent several hours a day in front of the tube.
Walking was the most common type of exercise reported in the study; however, only those who kept a brisk or very brisk pace demonstrated an emotional health boost.
Give your mood a lift by turning off the TV and lacing up your walking shoes. Then get outside and walk for at least 30 minutes a day.

Few

2012-01-26T07:22:00.000-05:00

Be The Goal

2012-01-26T07:17:00.002-05:00

In the healing process, people often convince themselves that they have to get well before they can choose happiness again.
In my work I encourage my patients to honor their pain and choose peace, to feel fear and choose love, to face the anger and choose forgiveness, to experience the heartbreak and choose happiness, and to experience guilt and choose innocence.

Gandhi once said you have to be the change you want. Why? Because the mirror cannot change without you. And the world is only a mirror. One sees only their own thoughts. When you shift, shift happens. If you don’t, you simply experience more of the same.
Be first.
Be different if you want a different outcome.
Be the goal.

Affirmation For A Thursday Morning

2012-01-26T07:14:00.003-05:00

I rest in the light of forgiveness.
I forgive myself and others for that
which is done (and better left undone),
and also that which is not done (and better if done).
I give myself permission to enjoy this moment without guilt.
I freely release all uncertainty, regret, and fear.

Mary Anne Radmacher

Apanasana

2012-01-26T07:11:00.002-05:00

Lower-back pain is the second-most common complaint, just behind headaches. A yoga pose, called apanasana, or knees-to-chest, gently stretches the lower back and hips. It can help relieve tension in the spine after a day of hunching over your computer or shoveling out from the latest snowstorm.
To perform the move, lie on your back and gently hug your knees to your chest. If this is uncomfortable, bring your legs slightly apart and hold the backs of your thighs instead. Be sure your lower back is flat against the floor. Breathe deeply and the hold the pose for seven to 10 breaths.

Less/More

2012-01-25T08:07:00.001-05:00

Responding

2012-01-25T08:05:00.001-05:00

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

Changing

2012-01-25T08:02:00.002-05:00

"Change your thoughts and you change your world."

Norman Vincent Peale

Stroke Risk Lowered

2012-01-25T07:57:00.003-05:00

Put a significant dent in your chances of suffering a brain attack (stroke) by eating a diet that’s rich in fruits, vegetables and whole grains. New research in the journal Stroke shows that a diet chock-full of phytochemicals (healthful plant compounds) may lower the odds of suffering a stroke, even if there has been a prior history of heart disease.
Heart-disease patients who consumed the most phytochemicals had a 57 percent lower risk of hemorrhagic stroke, compared with those with the lowest intake. Those who scored the biggest health benefits were found to eat twice as many fruits and vegetables.
The healthier group also ate more whole grains.
Even though this particular study focused on women, previous research suggests similar protective benefits for men. Just be sure to get your plant nutrients from the source, instead of from pills; past studies show no risk reduction from supplements.

A Universal Paradox

2012-01-24T07:26:00.000-05:00

Act

2012-01-24T07:23:00.003-05:00

"Do you want to know who you are?
Don't ask. Act!
Action will delineate and define you."

Thomas Jefferson

Depression and Heart Disease

2012-01-24T07:21:00.001-05:00

If you suffer from depression, you may be at greater risk of a heart attack or heart disease. Make sure to seek out professional help if depression is present.
Research suggests that the mood disorder can double your likelihood of a cardiovascular event. Keep yourself healthy by getting screened for heart disease and following a heart-healthy lifestyle. That involves maintaining a healthy weight, eating a Mediterranean-style diet and exercising regularly. Even a daily walk counts.

Remaking

2012-01-24T07:19:00.002-05:00

“Our greatness lies not so much in being able to remake the world as being able to remake ourselves.”

Gandhi

Beautiful

2012-01-23T13:03:00.001-05:00

Interdependence

2012-01-23T13:00:00.003-05:00

"Interdependence is and ought to be
as much the ideal of man as self-sufficiency.
Man is a social being."

Gandhi

The Combo

2012-01-23T12:58:00.003-05:00

Trying to lose weight without breaking a sweat? It might not be the best long-term strategy. Research suggests that cutting calories and exercising is a more effective weight-loss strategy than either option alone. The reason: Adding exercise to the mix leads to better eating habits.
According to a study in the journal Obesity Reviews, physical exercise seems to encourage a healthy diet. Incorporating exercise into a weight-loss program makes people more likely to stick with their diet and have more success in the long run. If you’re just getting started, find a time of day that works for you and commit to walking every day.

Connection

2012-01-19T07:07:00.000-05:00

Dancing In The Rain

2012-01-19T07:04:00.001-05:00

"Life is not about waiting for the storms to pass.
It's about learning how to dance in the rain."

Vivian Greene

Going First

2012-01-19T07:01:00.003-05:00

Today I commit to going first—both to give love and acceptance and create the possibility of receiving them. Will you?

Fitness Buddies

2012-01-19T06:59:00.003-05:00

The company you keep can help you reach your goals.
Research shows you’ll have an easier time adopting healthy habits if you choose a diet or fitness buddy who shares similar attributes and goals. In other words, pick someone who you can relate to.
Study participants paired with people of comparable weight, age, fitness level and diet preferences were three times as likely to achieve their health goals as those who were paired randomly.

A Spiritual Experience

2012-01-18T07:43:00.001-05:00

Locating

2012-01-18T07:40:00.003-05:00

When we find that we are able to locate ourselves more and more in the deeper waters and less on the tumultuous surface of our being, we have discovered a lasting relationship with peace that will enable us to inspire peace beyond ourselves.
Until then, we help ourselves as well as the world most by practicing the art of choosing peace within.

Choose

2012-01-18T07:38:00.003-05:00

"To live is to choose. But to choose well,
you must know who you are and what you stand for, where you want to go and why you want to get there."

Kofi Annan

Follow Your Heart

2012-01-18T07:35:00.001-05:00

To lower your risk of cancer, follow your heart. People who practice heart-healthy behaviors may have a better chance of warding off cancer.
The heart-healthy habits you should commit to: Maintain a healthy body-mass index (BMI), don’t smoke, eat a heart-healthy diet, exercise regularly, and keep your blood pressure, cholesterol and blood glucose levels within the normal ranges.
People who adhere to most of these habits have nearly a 40 percent lower risk of developing cancer, according to research presented at the American Heart Association’s annual meeting.

Clearing

2012-01-17T07:50:00.001-05:00

Light

2012-01-17T07:48:00.001-05:00

In every moment we have a chance to make a choice to bring light into the world.
When we bless others with the gift of our positive energy, instead of letting circumstances affect us negatively, we bring a little peace to the world every day.

Anger Energy

2012-01-17T07:46:00.003-05:00

Thoughts of revenge create an energy of imbalance and is best dealt with by releasing your anger.
There can be times when we get so angry with someone that we find ourselves imagining ways to seek revenge for the hurt they’ve caused us. Remember, however, that the thoughts you’ve just had are energetic creations.
In order to keep yourself from having to take part in the re-balancing of energy, it is important to release the person and the thoughts with forgiveness.

Exercise and Better Sleep

2012-01-17T07:42:00.002-05:00

People who exercise regularly sleep better and report less daytime drowsiness than couch potatoes do.
People who work out on a regular basis report better shut-eye and less daytime fatigue than those who don’t exercise regularly. Just how much exercise are we talking? The study, published in the journal Mental Health and Physical Activity, defined physically active people as those who meet the national exercise guidelines of 150 minutes of moderate activity (like walking) or 75 minutes of vigorous activity (like running) a week.
While this study doesn’t prove you can run, jog or bike away from chronic sleep problems, it does suggest that regular physical activity may help some people sleep better. After all, depression, stress and anxiety can all do a number on our sleep patterns, while a good sweat session can help bolster our emotional health.

Bitterness

2012-01-16T07:58:00.001-05:00

"Never succumb to the temptation of bitterness."
Martin Luther King, Jr.

Peace

2012-01-16T07:56:00.001-05:00

"Peace is not merely a distant goal that we seek,
but a means by which we arrive at that goal."

Martin Luther King, Jr.

MLK

2012-01-16T07:54:00.004-05:00

"Darkness cannot drive out darkness;
only light can do that.
Hate cannot drive out hate;
only love can do that."

Martin Luther King, Jr.

BE

2012-01-13T07:01:00.000-05:00

Words of Love

2012-01-13T06:59:00.004-05:00

Love is saying "I feel differently,"

instead of "You're wrong."

Worthwhile Building

2012-01-13T06:31:00.001-05:00

When it comes to building anything worthwhile, it starts with a willingness to believe in ourselves, each other, and what we can create when we have positive intentions and keep going.

Lessons

2012-01-13T05:26:00.001-05:00

“Whenever something negative happens to you,
there is a deep lesson concealed within it.”

Eckhart Tolle

Indeed

2012-01-12T06:49:00.000-05:00

Habits

2012-01-12T06:47:00.000-05:00

"We first make our habits, then our habits make us."

John Dryden

Tongue Kwon Do

2012-01-12T06:43:00.000-05:00

Here is an extremely effective phrase to use when faced with an opinionated person who is not opening up to your point of view.
Try saying: "Maybe that's the way you see it, nevertheless this is the way I feel" or "Maybe that's the way you see it, nevertheless, this is my point of view."
This allows you to present your side without backing down or becoming negatively opinionated yourself.

Diet and Heart Disease

2012-01-12T06:40:00.000-05:00

Even though people with multiple risk factors for heart disease are more likely to suffer a heart attack, those without risk factors are much more likely to die from their first heart attack.

To keep heart problems from sneaking up on you, practice heart-healthy behaviors for life. According to Caldwell Esselstyn, MD, director of the Cardiovascular Disease Prevention and Reversal program at the Cleveland Clinic Wellness Institute, “Everyone who eats a Western diet has signs of heart disease by the time they reach young adulthood. The only way to keep it from progressing is to limit saturated fats and cholesterol found in meat and dairy.”

Adopt a heart-healthy Mediterranean diet that’s rich in whole grains, legumes, fruit and vegetables.

Chasing

2012-01-11T07:56:00.000-05:00

Obligations

2012-01-11T07:53:00.003-05:00

"Happiness cannot thrive within the prison of obligation.
Live wild, live free, live as master of your own fate. "

Jonathan Lockwood Huie

Dealing With Anger

2012-01-11T07:50:00.003-05:00

When someone is angry and lashing out at you, as hard as it may be, don't take it personally. It's not about you; it's about what is going on inside of them. When dealing with an angry person, realize that anger is the result of two emotions: fear and/or pain.
It's very important to be mindful of your intention when asking this question. Make sure you're asking from a place where you truly want to heal instead of hurt and bring light instead of more anger.

If you're feeling angry yourself in the encounter, it's best to walk away until you've had a chance to regain your composure. In that case, it's more helpful to ask yourself, "How am I hurting and/or what am I afraid of?"

It's a powerful question.

Accountability

2012-01-11T07:47:00.001-05:00

Win the battle of the bulge by enlisting help. Finding a weight-loss program, like Weight Watchers, that tracks your progress and makes you accountable to others may be just what you need to reach your weight-loss goal.
Two new studies show that working with a counselor or coach — even a remote one — will help you drop more pounds than trying to do it on your own.
Checking in with someone in person, by phone or via email, helped dieters shed six times more weight over the course of two years.

Rebellion

2012-01-10T07:45:00.000-05:00

Universal Compassion

2012-01-10T07:43:00.002-05:00

"Universal compassion is the only guarantee of morality."

Arthur Schopenhauer

Sugar Beverages

2012-01-10T07:40:00.001-05:00

Drinking two or more sweetened beverages daily may boost diabetes and heart risks — even in slim people.
Think your soda habit is OK because you’re thin? Guess again. Drinking two or more sugar-sweetened beverages a day may boost the risk of diabetes and heart disease, even in people without weight issues. That’s according to research presented at the American Heart Association’s annual meeting. Compared with those who drank less than one soft drink a day, middle-aged women who consumed at least two soft drinks daily were nearly four times as likely to have high triglycerides and impaired blood sugar levels — a condition known as prediabetes. Even though the study found that those who drank more soda weren’t necessarily heavier, they did have more abdominal fat. Belly fat is more dangerous than other types of fat because it produces hormones and other substances linked to a host of chronic diseases, such as high blood pressure and diabetes.
Drink water or barely sweetened beverages, like homemade iced tea or seltzer with fruit juice, instead.

Boundries 1

2012-01-10T07:37:00.002-05:00

Do you want my help to solve a problem or do you want to vent?
This is a great question to ask when dealing with chronic complainers. While that is one option, a much more effective tactic is to ask, "Do you want my help to solve a problem or do you want to vent?" Often complainers just want to vent.

In that case say, "I've got four minutes. What's on your mind?" At the end of the pre-determined time, wrap up with, "I hope that helped; I really do have to get back to work now." Then get back to doing whatever it is you do.

Connection

2012-01-09T07:56:00.000-05:00

Musings On Monday Morning

2012-01-09T07:54:00.001-05:00

Ask no more of yourself than the best that you can do, and be satisfied with that.

Be compassionate towards yourself as well as others.

Know your calling, your gift, and do it well.

Dental Health and Wellness

2012-01-09T07:51:00.002-05:00

Protect your heart with a trip to the dentist. Regular teeth cleaning may reduce the risk of a heart attack or stroke.
Think you don’t have to go to the dentist every six months? Even if you’ve been blessed with cavity-free chompers, getting your teeth cleaned regularly may be more important than you think. It might even save your life.
New research suggests that twice-yearly cleanings may lower the risk of heart attacks and strokes. Researchers found that people who went to the dentist twice a year for two years had a 24 percent lower risk of heart attack and a 13 percent lower risk of stroke compared with people who never went to the dentist or went only once in two years. Regular, professional cleanings can decrease harmful bacteria, which causes inflammation and can lead to gum disease.
According to the American Academy of Periodontology, people with gum disease are almost twice as likely to suffer from heart disease. So even if you dread the dentist, make sure you drop in for your cleaning at least twice a year.

Making Time

2012-01-09T07:49:00.001-05:00

"The time to relax is when you don't have time for it. "

Sydney Harris

I Choose

2012-01-06T07:27:00.000-05:00

Attention Facebook Friends

2012-01-06T07:24:00.002-05:00

"I never considered a difference of opinion
in politics, in religion, in philosophy,
as cause for withdrawing from a friend."

Thomas Jefferson

Being Peace

2012-01-06T07:22:00.003-05:00

Peace isn’t something you ultimately receive when you slow down the pace of your life. Peace is what you’re capable of being and bringing to every encounter and event in the waking moments of your life.
Being peaceful is an inner attitude that you can enjoy when you’ve learned to silence your incessant inner dialogue. Being peaceful isn’t dependent on what your surroundings look like. It seldom has anything to do with what the people around you think, say, or do.
A noiseless environment isn’t a requirement.

Eating Slowly and Mindfully

2012-01-06T07:17:00.002-05:00

Research shows overweight people eat faster and consume more calories than normal-weight people.
How much time does it take you to suck back a meal? Do you barely come up for air and forget to talk during dinnertime? If so, you’re probably taking in more calories than you need — which can lead to more padding around the waist. Instead of aiming to be a part of the clean-plate club, how about joining the slow eaters society? Research shows that chewing your food deliberately reduces the amount of calories you’ll consume at each sitting.

The study, presented at the annual meeting of the Obesity Society, found that the type of food we choose also plays a role. We’re more likely to scarf back simple carbohydrates, like macaroni, dinner rolls and baked goods, than we are their whole-grain counterparts. The reason: Whole grains contain more fiber and take longer to chew. Slow down your food intake by chewing each mouthful at least 20 times before swallowing.

Put down your fork between bites, and put more focus on talking with your dining mates. You could save yourself as much as 70 extra calories per meal.

This Moment

2012-01-05T09:23:00.001-05:00

Making Time

2012-01-05T09:21:00.002-05:00

"You will never find time for anything.
If you want time you must make it."

Charles Buxton

Forgiving Ourselves

2012-01-05T09:18:00.001-05:00

The power to create the best you and the best life possible for tomorrow is in this moment. You can find the strength within to use the key of forgiveness to let go of the past and move into the future with a new perspective and an abundant appreciation for this fresh start.
You have the opportunity to create an outcome for your life that’s of your choosing.

Workout Balance

2012-01-05T09:15:00.002-05:00

We’ve all done it: decided that today is the day we’re going to get in shape. And instead of starting out slowly and finding a sustainable and enjoyable activity, we plunge headfirst into a masochistic workout that leaves us limping for days. And then we wonder why our resolution didn’t stick. Trendy, hard-core workouts that claim to eviscerate fat in 10 days are not the best way to start a fitness routine.

According to Paul VanWiechen, director of exercise physiology at Cleveland Clinic Canada, the pain you feel during no-holds-barred workouts isn’t a sign that you’re getting fitter — it’s your body telling you you’re doing too much at a level you won’t be able to sustain. Binge workouts, he says, are about as good for you as starvation diets. If you really want to get in shape this year, choose an activity that you can do most days of the week, and make sure it’s something you enjoy.

Remember: The workout you’ll see the most results with is the one that you stick with the longest.

Your Destiny

2012-01-04T07:57:00.003-05:00

Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.

Gandhi

Completing The Past

2012-01-04T07:53:00.002-05:00

Forgive and let go of all you feel has wronged you. Let it go.
Make a list of all the people from childhood to the present you feel hurt or wronged you in some way. It is sometimes helpful to ask yourself if "you" had any responsibility in the way things occurred. Then let it go.
Write them a letter stating you forgive them (which can be mailed or thrown away after writing). Get yourself "complete" with the past. Just one negative grudge or ill feeling held on to can make it very hard for you to have any truly positive and successful relationships now or in the future.

Fiber and Whole Grains

2012-01-04T07:49:00.002-05:00

Eating a high-fiber diet rich in whole grains may help reduce the risk of colon cancer.
A huge new study that involved nearly 2 million people found that boosting your intake of high-fiber whole grains, like brown rice, barley and wheat, reduces the risk of colo-rectal cancer. The second-leading cancer killer in the U.S., colo-rectal cancer claims the lives of more than 50,000 Americans each year.
According to the study, eating three and a quarter ounces of whole grains a day was associated with about a 20 percent lower risk. But that’s not the only reason to choose high-fiber foods. Research shows that a diet filled with fiber-rich foods may also reduce the risk of heart disease, diabetes and obesity — and, possibly, the overall risk of death. Fiber helps improve digestion and the absorption of nutrients, and it helps control the appetite by keeping you full for longer.
The amount of fiber you should be getting each day depends upon your age and gender. Men 50 years of age and younger should consume at least 38 grams a day, while men over 50 should aim for at least 30 grams daily. Women 50 years of age and younger should consume at least 25 grams of fiber per day; those over 50 should aim for at least 21.

Letting It Go

2012-01-03T10:40:00.000-05:00

Nurturing

2012-01-03T10:37:00.003-05:00

"Gardening is all about optimism.
I put a seed in the ground.
I consistently tend it,
confident I will see the results, in time,
of the nurture I have provided. "

Mary Anne Radmacher

Happy New YOU

2012-01-03T10:34:00.001-05:00

When we expect happiness to come to us from the outside we are usually disappointed. Happiness is not guaranteed by sunny weather, a raise in pay, a new car, a beautiful home or anything else of a material nature. External things are often possessed by very unhappy people.
Happiness does not come out of a New Year; it comes out of men and women. Life does not change when we hang a new calendar on the wall or when the clock strikes midnight and a New Year begins. The only way life will change for us is when we change ourselves.
The source of happiness is not in events happening outside of us; the source of happiness is within us. We cannot control the outside world but we can control our own thoughts and emotions. All true happiness is an inner experience.

Fat Cells=More Damage

2012-01-03T10:31:00.002-05:00

Lose weight to fight gum disease. New research suggests fat cells, which trigger inflammation, can hamper the treatment of gingivitis.
Maintain a healthy body weight to keep gum disease at bay. Research shows obesity and periodontal disease go hand in hand. According to researchers at Case Western Reserve University School of Dental Medicine, the human body is better at fighting gum disease when fat cells, which trigger inflammation, disappear. Inflammation from gum disease can erode bone and cause tooth loss. It can also cause deterioration of the gums where harmful mouth bacteria can enter the bloodstream.
Such germs have been linked to complications including heart disease, diabetes and arthritis. That’s why good oral hygiene isn’t just important for a killer smile — it’s vital for full-body health as well. In addition to brushing and flossing regularly, take care of yourself by keeping your weight down and eating a healthy Mediterranean diet, both of which can help keep body-wide inflammation down.

Believe Nothing

2011-12-23T08:47:00.000-05:00

It Does Not Exist

2011-12-23T08:45:00.002-05:00

“You have your way. I have my way. As for the right way, the correct way, and the only way, it does not exist.”

Friedrich Nietzsche

Right Or "Right For You"

2011-12-23T08:42:00.003-05:00

When you believe something is right, you may be tempted to tell other people what they should and shouldn’t do. When you believe something is right for you, you honor that belief, but accept what other people choose to do without feeling the need to negate it.

When you believe something is right, you may be tempted to judge other people if they don’t support your belief. When you believe something is right for you, you realize it isn’t a threat when someone else thinks differently.

When you believe something is right, you may be tempted to fight for it. When you believe something is right for you, you feel at peace whether someone else agrees with you or not.

Proteins

2011-12-23T08:32:00.002-05:00

Proteins are long chains of amino acids, and your body needs a complete set of the acids in order to build body tissues. Meats contain them all, making them “complete” proteins.
Some plant-based proteins are “complete” but most are “incomplete,” meaning that they are low in one or more of the essential amino acids—but incomplete proteins can be combined to provide adequate amounts of all the essential amino acids.
Recent studies show that eating a variety of vegetables, nuts and grains can combine to give your body the complete proteins it needs.

The Illusion

2011-12-22T07:58:00.000-05:00

Passionate Friends

2011-12-22T07:56:00.002-05:00

"Marriage, ultimately, is the practice of becoming passionate friends. "

Harville Hendrix

Inner Worth

2011-12-22T07:54:00.001-05:00

May you find enough inner strength to determine your own worth by
yourself,
And not be dependent on another's judgment of your accomplishments.

Healthy Snacks

2011-12-22T07:50:00.001-05:00

Racing to the mall? Pack good-for-you snacks like nuts so you don’t eat junk.
Whether you’re simply racing around shopping or racing to the airport, packing smart snacks can mean the difference between 200 good-for-you calories and 600 saturated-fat-laden ones.
When you go for long periods of time without eating or you consume too few calories, your brain senses the starvation and sends an SOS signal throughout your body to actually store fat, not burn it. The next thing you know, you’re inhaling a hot dog and a bag of chips and kicking yourself for not having more willpower.
If you always have a few go-to healthy snacks on hand, you’ll avoid this diet disaster. The ideal snack will satisfy your hunger while pleasing your palate. Eating half an ounce of raw nuts (like 6 walnut halves) with a piece of fruit, like a banana or a cup of berries, gives you some crunch plus something sweet. Walnuts are also loaded with good-for-you omega-3 fats, which in addition to helping your heart and brain health, also increase chemicals that help you feel satiated longer.

Being Yourself

2011-12-21T07:58:00.001-05:00

NOW

2011-12-21T07:55:00.001-05:00

Stop waiting until you finish school, until you go back to school, until you lose ten pounds, until you gain ten pounds, until you have kids, until your kids leave the house, until you start work, until you retire, until you get married, until you get divorced, until Friday night, until Sunday morning, until you get a new car or home, until your car or home is paid off, until spring, until summer, until fall, until winter, until you are off welfare, until the first or fifteenth, until your song comes on, until you've had a drink, until you've sobered up, until you die, until you are born again to decide that there is no better time than right now to decide to change something.

Inner Worth

2011-12-21T07:53:00.001-05:00

"Outer show is a poor substitute for inner worth."

Aesop

Drop The Excuses

2011-12-21T07:49:00.002-05:00

Think your weight is dictated by your DNA? Nice try. Even those with so-called fat genes can counteract the effects with exercise.
Good news for those who come from a long line of people with weight problems: Your genes are not your destiny. Research shows that even people who are predisposed to obesity can maintain a healthy weight by getting a moderate amount of exercise.
The study found that just 30 minutes of exercise five days a week was enough to significantly modify the effects of so-called fat genes. And those 30 minutes don’t have to be insane sweat sessions either — a brisk walk with your dog will do just fine. The genes that predispose people to obesity are not rare: 74 percent of people from Europe, 76 percent of African-Americans and 44 percent of Asians carry them. According to the researchers, this is proof positive that people should not sit back and say, “There is nothing I can do about my weight.”
Exercising for 30 minutes per day at a moderate level might just be a critical part of the ticket toward maintaining a healthy weight. Remember to get moving, and that every little bit helps.

Be LOVE

2011-12-20T07:55:00.001-05:00

Calm Spirit

2011-12-20T07:52:00.002-05:00

Never be in a hurry; do everything quietly and in a calm spirit.
Do not lose your inner peace for anything whatsoever,
even if your whole world seems upset.

Saint Francis de Sales

Open Hearts

2011-12-20T07:49:00.003-05:00

When we open our hearts, they may feel tender and vulnerable, which simply means that they need our loving attention as we cleanse and heal them of past hurts and blockages. This process asks us to practice some of the heart's greatest lessons—patience, compassion, and unconditional love.
On the other hand, we may take up residence as effortlessly as a bird returns to its nest. Either way, approaching life with an open heart simply means returning to our true home.

Holiday Feasts

2011-12-20T07:44:00.002-05:00

Wondering why your scale steadily creeps up year after year? Blame the end-of-year holiday feasts. Whether it’s two pounds or 10, the weight you gain between Thanksgiving and New Year’s stays with you even after the holidays are gone.
Research shows that most people gain only a couple of pounds during the annual holiday festivities, but instead of shedding it come the New Year, people hold on to it forever. That’s why keeping the pounds off during the holiday season is key to maintaining a healthy weight and your fabulous figure.
Liquid calories can creep up on you quickly, because they won’t fill you up, like food will. Skip the appetizers altogether, unless there are healthy treats like shrimp or crudités that you can eat without overloading on calories. To avoid temptation, don’t show up hungry, and keep yourself busy and away from the snacks, by helping out your hosts.

Willing

2011-12-19T07:58:00.000-05:00

Kind Deeds

2011-12-19T07:56:00.002-05:00

"The whole worth of a kind deed is
in the love that inspires it. "

The Talmud

Old Nonsense

2011-12-19T07:52:00.003-05:00

Finish each day and be done with it.
You have done what you could;
some blunders and absurdities have crept in;
forget them as soon as you can.
Tomorrow is a new day; you shall begin it serenely
and with too high a spirit to be encumbered with your old nonsense.

Ralph Waldo Emerson

Holiday Stress

2011-12-19T07:49:00.002-05:00

As joyful as the holidays are, they can feel challenging as well. Money crunches, family conflict and lack of time can bring on feelings of stress.
So how do you keep it all in check? Try to remember the big picture.
Very few things in life can turn out perfectly, and the holidays are no exception. Someone won’t like their gift, relatives will butt heads and the holidays — and life — will go on.
Today’s headaches turn into tomorrow’s laughable tales. Just be sure to take time for yourself, acknowledge your feelings and treat yourself well.
Even if you feel like you don’t have a second to spare, grant yourself a few minutes to connect with friends, watch a funny movie or squeeze in a workout. Doing things that put you in a positive mood will help you cope with all of the little challenges that the holidays can bring.

First

2011-12-16T08:24:00.000-05:00

Contrast

2011-12-16T08:22:00.001-05:00

"If we had no winter, the spring would not be so pleasant.
If we did not sometimes taste of adversity, prosperity would not be so welcome."

Anne Bradstreet

Healing Love

2011-12-16T08:20:00.003-05:00

Stop criticizing yourself—now and forevermore.
Love and accept yourself as you are right now.
When you do, you’ll blossom in ways that you can’t even imagine.
Love will heal you.
Your love for yourself will work miracles in your life.