We are in an exciting time in life. Just as we had the beginning of the digital revolution at the end of the last century, we are now experiencing a personal transformation revolution. It’s about becoming healthier, happier and living your own life with purpose. But better health and positive change won’t come unless you know what you’re doing.
Here are five steps to help you begin your own journey on the road to personal development:
- Set goals: The first step to living the way you want is to set goals for each part of your life. Those would be your health, career, finances, spirituality and family, but not necessary in that order. Setting separate goals in each area of your life allows you to prioritize what you want to achieve so you can increase your chances of doing so.
However, if you are like most people, you set goals but fail to achieve them because they are too vague. When I work with my health coaching clients, one of the things we work on is setting SMART goals. So what is a SMART goal?
S — Specific: If you want to lose weight, for example, you need to specify how much.
M — Measurable: The easier it is to track your progress, the better your chance of attaining it. “If you don’t measure it, you can’t improve it,” said Lord Kelvin. Tracking your food intake is one way to do this and makes it less difficult to determine if extra efforts are in order in case you experience a setback or come up short on the progress you desire.
A — Achievable: Although you should aim high, make sure your goals are still achievable and action-oriented.
R — Realistic: While some goals are achievable, they might not be realistic for this moment in time. An example might be you have decided to do a marathon but you have not even run a mile yet. Running is realistic, but you might want to start by building up to running a marathon by completing a 5k (3.1 miles) or a 10k (6.2 miles) race first.
T — Time-based: Setting a deadline will help you remain focused and ensure you stay on track. Using the same example above, you might say, “starting June 1 I will begin jogging and complete a 5k race by Sept. 1, 2017.”
- Create an action plan: Once you’ve set your goals and have written them down, create an action plan on how to achieve them. What activities do you need to do to achieve your goals? If you have a long-term goal, break it down into small steps to make it manageable. Don’t forget to track your progress so you can look back and pat yourself on the back every time you move one step closer to your goal.
- Make time for growth activities: Even though life is very busy, it’s vital that you make time for yourself and your own personal growth. Take 15 minutes to read, learn, or listen to a podcast. Wake up 15 minutes earlier to read or write in your journal. If mornings are tough for you, block out 15 minutes during the day or before you go to bed at night. Whenever you chose is up to you but make sure to try and do it daily.
- Adopt a positive mindset: Optimists are more likely to enjoy and succeed in life than people who always see the negative in a situation. Fill your head with positive information and people. Before long you too will have a sunnier disposition and all the health benefits that come with it.
- Keep a journal: Journaling allows you to keep a record of your progress. It helps you learn from the challenges you face and your triumphs and everything in between. I personally like to have two journals going at all times, a gratitude and goal journal. Writing everything down gives me a chance to reflect on my journey, embrace the challenges and savor the joyful moments along the way to the destination.
If you have already set your goals and accomplished them you are in good shape. Give yourself a pat on the back. Even though there is no special prize, if you have managed to do it by yourself, you’ve learned it takes longer and with more mistakes.
However, have you tried to succeed alone and failed? Health coaching can help you dive a little deeper. I know the reason that people lose weight but never seem to keep it off. People THINK that the reason they give up exercise is that they’re lazy but there’s a surprising reason they don’t stick with it. Meditation is something one can use to relieve stress; I know what it takes to cultivate a daily practice with little effort. People feel they should be restricting calories and avoiding certain foods to eat a healthy diet and are shocked when that’s not the case. Would you like to have a wellness breakthrough session with me? You’ll discover the top 5 things that can get in the way of your health goals, and the #1 thing you need to move forward.
Lately I have not been getting enough sleep, which is worrisome because sleep deprivation leaves your body in a state of unhealthy stress. So I re-visited those things that promote quality sleep and soon got back into a proper routine. Quality sleep is critical to maintaining good health and performing optimally in our daily activities
A lack of sleep is associated with impaired learning, driving and work performance, faster aging of the brain and body, overeating, obesity, elevated LDL (bad) cholesterol and increased risk of diabetes and hypertension.
There is also evidence that poor sleep can impair your immune system and increase inflammation in your body. When you get enough sleep you can shorten the duration of a cold or other such illnesses and increase the number of cells that naturally kill mutant or deviant ones. Darkness, which is one of the things needed to get good sleep, produces the hormone melatonin, and melatonin is an antioxidant and inhibitor of cancer cell growth.
Let’s face it, a lack of sleep affects our physical appearance and emotional state. Our brain works best when well rested. It keeps us more alert and energized, and sleep improves our memory too.
But how much sleep is needed varies from person to person. The rule of thumb is 7-9 hours. The best way to tell if you have gotten enough sleep is determined by your alarm clock. If you need one to wake up daily, you probably are not getting enough sleep.
What are the strategies to getting a better night’s sleep?
- Minimize your use of a television, smart phone, tablet or laptop at night, and by all means do not go to sleep while using such devices. All of them emit light, typically blue in color, which suppresses melatonin production, so using them at or close to bedtime is disruptive. This is what caused my recent problem. I love to research things, read blogs and return less urgent emails at night after dinner. Now, instead of using such devices, I’ve gone back to reading a book at night. NOTE: I’ve heard you can get various apps that turn the blue light to yellow, but that hasn’t worked for me.
- Cut off lights. The natural rhythm of light and dark keep us alert during the day and promotes sleep at night by shifting how much melatonin our bodies produce. Clocks, phones, night and outside lights can disrupt this natural rhythm. And did you know that light exposure before bed can increase your risk of cancer? Any exposure to light before bed or during your sleep reduces the depth and quality of sleep. Even a low-level light through closed eyelids can reduce melatonin production. A sleep mask makes a lot of sense if you are bothered by excess light, although I’ve yet to use mine.
- Maintain a regular schedule of going to bed and waking up. Once you get into a good routine, you’ll no longer need an alarm clock. By waking naturally, you allow your body to go through its final sleep cycle, where the hormones shift, melatonin decreases and cortisol increases so you become alert.
- Your body temperature should drop naturally at night so make sure you keep your bedroom cool. Ideal sleep temperature is 68 degrees. By lowering the thermostat, avoiding alcohol and caffeine and minimizing noise, you give your body the best chance of a good night’s sleep.
- No surprise here but eating right and exercising are also important for sleep. One of the many benefits of exercise is it helps to physically tire your body so you are ready to get a good night’s sleep. Also, remember to eat your vegetables daily. Otherwise, your sleep may suffer.
I continue to read more and more about the side effects of the various prescription sleep aids on the market today. Relying on a sleep medication generally isn’t the best long-term solution for insomnia. Medications can mask an underlying problem that needs treatment, and they have side effects.
For example, some people who take Zolpidem (Ambien) or similar medications, such as Eszopiclone (Lunesta), do things while asleep that they don’t remember — such as driving, sleepwalking and preparing and eating food. Because you’re not awake, these obviously are dangerous behaviors.
Also, after taking sleep drugs, the Food and Drug Administration recommends that you avoid driving or doing activities that require full mental alertness the next day. This is especially important if you take extended-release varieties.
Sleep medications can be useful in the short term but don’t make them a habit. The best approach is to address whatever is causing your sleep problems in the first place. Remedies include many of the things I have talked about in this blog. In addition, counseling for anxiety or using stress-reduction techniques, such as meditation, can be helpful.
By: Guest Blogger Cassie from ehealthinformer.com
What Does Wellness Mean in Today’s Chaotic World?
It seems like today’s world is constantly in motion. Everything is instant, and it feels like attention spans get shorter every day. Amidst all this commotion, it can be hard to know when we’re okay and when we’re not. This confusion leads us to ask, what does wellness mean in today’s world?
Any time we talk about “today’s world” we must discuss the impacts of the digital revolution. Having so much technology in our lives has its advantages and disadvantages. On the one hand, accessing information and communicating with people can be done in the blink of an eye, but on the other hand, we now seem hooked to devices many of us lived without for many years. It shouldn’t be a secret that all this time spent in front of screens isn’t the best for our well-being.
So, how can we find wellness and peace of mind amongst this chaos? Can it be achieved, and if so, how? In today’s article, I’ll outline what wellness means to me in this crazy, connected world, and I will offer some strategies to help you remain calm, peaceful, active and, most importantly, well.
One of the consequences of such a high-tech, chaotic world is that work and leisure time can easily mix. You’ve probably noticed how many people like to discuss their work problems when they are supposed to be relaxing. This really isn’t a great idea; it only creates more stress.
So, in today’s world, wellness means having time for you to do what you want to do. Take the time to do things you enjoy with people who fill you with positive emotions, and try as best as you can to leave work and other stresses behind. You don’t want them ruining these precious “you” moments. Being able to truly disconnect is a great step towards achieving wellness in the hectic world we live in.
For as crazy and chaotic as the world is, it seems like we still spend a lot of time sitting down. Breaking out of this and moving around is a big part of achieving wellness. Engaging in active pastimes fills us with positive emotions, both during and after we do them.
It seems, though, nowadays a lot of us associate being active with an obligation. We need to go to the gym or have to go for a jog. Well, it doesn’t need to be this way, and finding ways to be active should go hand in hand with doing things you like. You could go for nature walks or strolls around your neighborhood and get the same benefits you would get from other types of exercise.
Being active allows stress to work its way out of the body. Tension is lessened through muscle movement—this is why activities such as yoga are great practice for self-improvement, as well as your physical health. So, in today’s world, wellness can be achieved by breaking up the routine and moving around. It’s not about reaching certain weight loss goals or looking a certain way, but rather about getting out there and experiencing joy and happiness with yourself and your loved ones.
Peace of Mind
Peace of mind is essential for letting go of nerves, worries or feelings of anxiety. In today’s “chaotic” world, achieving peace of mind can be a real challenge with all the different sources of stress. But what would wellness be without a calm and peaceful mind? Would it be worth pursuing?
These days the more peace of mind you can give yourself the better, and you can achieve it in a variety of different ways. For example, you can make to-do lists for the things you need to get done so that you don’t get overwhelmed with what you have on your plate. Or, you could keep a journal and write down what worries you—it’s like venting to a friend all the time. Another thing you could do is install a secure network
on your computer and other devices to not have to worry about things like identity theft or hackers. It seems like a small thing, but when it comes to peace of mind, everything counts. If it is something that could stress you out or worry you, find a solution, for achieving peace of mind and wellness in today’s world come hand-in-hand.
When thinking about wellness in today’s world, remember that the world you see on the outside is usually a reflection of how you feel on the inside. Therefore, making time for leisure, being active and working to achieve peace of mind will help make the world seem less chaotic, help you feel less stressed and make achieving wellness much easier.
Author bio: Cassie is a health and tech blogger who is passionate about wellness and well-being. She blogs for ehealthinformer.com.
Having another lousy day? The problem might be in the way you started it. Whether you work from home or go into an office, how you begin your day has lasting benefits until the time you end it. So besides waking up, what is your morning routine?
No one today would argue with me that most Americans are overly stressed. Technology, feeling the need to immediately return text and emails, and the pace at which we live today has created an epidemic of chronic stress and mental fatigue. In fact, between 60 percent and 80 percent of doctor visits today are a result of this chronic stress. And of course, when we are stressed we make poor lifestyle choices. Which means we eat on the run, make unhealthy food choices, and take too little, if any, time to exercise, rest and do the things that bring us joy. The cumulative effect of all this stress? Burnout and chronic disease.
We all have stress, but one of the best ways to manage it is to first become aware of it. To help build your awareness of stress and its impact on your life, try the practice of “mindfulness.”
Have a healthy Valentine’s Day!
Tomorrow is Valentine’s Day, the day that most of us pause to think about who we love and who loves us. It’s a day to reach out to others to let them know we care. Expressing your love is also good for your health.
Each time you give of yourself to those you love, you grow and flourish. But even though we grow when we give love, we must also be able to receive love. I’m not talking about Valentine’s candy here. It’s about your ability to give love and receive it — unconditionally.
That loving relationship may be with your spouse, significant other, close friend or family member. Someone who you give love to by telling them often how much you appreciate them for solely for who they are, not what they give or do for you.
So, starting today, let’s take some time from our very busy days and listen to others who are close to us. No need to give advice, just listen without judgment. Allowing others to know that you are listening and that you care is healthy for all involved.
Once we learn how to nurture those close to us in a loving way, then we can go out and make a difference in the world through our children, our communities and nation. The price of giving unconditional love to others nurtures us and fulfills our purpose in life. Supportive relationships with your family, friends, co-workers and colleagues that are based on open, respectful communication can have a dramatically beneficial effect on your health.
If you want to live at your optimal health level, pay attention to the health of your social relationships. An important factor of keeping a relationship operating at its highest levels is effective communication. As a health coach, I ask my clients to think about their relationships and assess their communication style, patterns and skills. We talk and brainstorm ideas on how you can improve communications.
So what better day than Valentine’s Day to nurture others, improve your health and make a difference toward making today’s world a kinder and more loving place.
It’s OK to eat chocolate, but do so BEFORE you get uptight. Also, check the label to make sure it’s not loaded with milk and sugar.
Research has shown that obese women have higher levels of cortisol than those who maintain a healthy weight. Cortisol triggers the accumulation of fat, especially around organs and the abdomen, which can contribute to depression, heart disease and stroke. Yet a 2009 study found that people who ate 40 grams (1 ounce) of dark chocolate every day for two weeks saw a decrease in their cortisol levels. Another study in 2010 found that people who ate chocolate over the course of 30 days lowered their levels of anxiety.
But, timing is everything. Be sure to eat the right kind of chocolate before — not after — the onset of anxiety or stress. Those who ate chocolate in response to stress generally felt just as depressed after their chocolate fix as they did before. Their depressed feelings lasted approximately three minutes, which was long enough for them to reach for more chocolate.
Eating chocolate regularly in small amounts at the right time allows your body to slowly build up levels of polyphenols, which are antioxidants that regulate stress hormones. So, remember to slow down when consuming chocolate, and savor it is small doses for the best results.
Also remember to choose dark chocolate over milk chocolate because milk blocks your body’s ability to absorb the antidepressant antioxidants (polyphenols). So to make chocolate healthy food, you should eat it with at least 70% cocoa. The higher the percentage, the better it is for you. If the percentage it not clearly labeled on the wrapper, you should probably stay away from it.
It’s best to limit yourself to 40 grams of “good” chocolate a day. Divide the bars into servings about the size of the end joint of your thumb for best results. Eating more than 40 grams has no added benefit.
Eat the right kind of chocolate (70 percent and up) “mindfully,” as I like to say. Don’t’ chew or suck on it. Let it sit on your tongue and melt slowly. This causes the flavor to linger and tricks your brain into thinking you are eating the entire time. Mindful eaters are far less likely to overindulge.
If you don’t like the taste of low-sugar, dark chocolate, try adding cocoa powder (not Dutch chocolate, which has been heavily processed) to your foods. Add a few tablespoons to your morning oatmeal or other low-sugar cereals. Hot chocolate is good too, but make sure you use almond milk or soymilk, thus avoiding dairy fat. But limit yourself to eight tablespoons of cocoa powder a day.
Now that we are in the holiday season, many of us resign ourselves to the weight gain that typically follows. Indeed, it is very hard to pass up holiday sweets that seem to be everywhere as well as extra servings of a traditional family dish. That’s why so many weight loss books are published at this time promising a “New Year, New You.”
So it’s no surprise that the No. 1 New Year’s resolution is to lose weight. But this year consider a broader approach to resolving the problem for more lasting success. Here are 10 points that my health-coaching clients have incorporated into their weight-management programs that you may want to consider:
1. Sleep better.
2. Work out more, whether it is outside, at the gym or home.
3. Begin a daily mindfulness or meditation practice.
4. Drink more water and get rid of diet sodas.
5. Eat more vegetables and less meat.
6. Organize your home, workspace or both.
7. Make new friends and/or spend more time with those you already have.
8. Improve work/life balance to allow more time to take better care of yourself.
9. Quit tolerating an uncomfortable situation at home or work out of fear. Define the problem and fix it.
10. Find an app or person to hold you accountable to whatever goal you are trying to achieve so you will create a lasting new habit.
There is a lot of help available, so take advantage of it now so 2017 can be your best year yet!
It’s almost Thanksgiving — a time to reflect on the many things you are grateful for, on this day and always. I’m especially grateful for girlfriends. I’ve always had girlfriends. My mother did too and like many things, she set a good example.
There are a lot of health benefits to maintaining and making new girlfriends. I never take them for granted, and try to get together with them as often as possible. I’m convinced that there is a strong correlation between having them and my health and well- being.
Girlfriends increase my sense of belonging, boost my happiness and reduce my stress. No surprise there. However, a strong social network also reduces the risk of depression, high blood pressure and an unhealthy body mass, or BMI. And since women tend to live longer than men, the girlfriends you make and maintain today can add quality of life now and down the road.
But it’s not always easy to develop or maintain friendships as we get older. Life is busy with work, spouses, caring for children, grandchildren and aging parents. You may have grown apart with longtime friends due to changes in your lives, interests and lack of time. Or perhaps you have moved to a new town and haven’t found a good way to meet people that can turn into friendships.
Yes, like a lot of things, developing and maintaining friendships take effort. However, the enjoyment and comfort girlfriends provide are worth it. And while you want to have a network of diverse friends, the quality of a few close friends who are there for you through thick and thin are critical for a happy and healthy life.
So if you’ve been busy and lost touch with a longtime friend, reach out to her soon and schedule coffee or a meal. If someone has reached out to you, be sure to reach back and reconnect. If you are looking to make new friends, attend community events, volunteer, or take up a new interest.
Research suggests that using social media is a good way to maintain connections and relieve loneliness. However, it does not translate into closer relationships. It seems as though there is no substitute for voice-to-voice and face-to-face contact to improve the quality of a friendship that leads to better health.
So, what better time to reach out by phone and let a girlfriend know you have been thinking about her or set a date to get together than during the holiday season?