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Structures for Self-Care Success

July 17, 2011 By Leave a Comment

By Linda Dessau -

So, what is a structure? A structure is something that reminds us of what we want to accomplish – something we want to do (an action), carry out (goals) or become (our life purpose, our future vision of ourselves).

We use structures in three different ways:

As Reminders: Examples include your day planner, notes to yourself on a post-it, a shopping list to carry with you to the grocery store, or leaving something by the door that you want to take out with you.

As Inspiration: Examples include inspirational quotes or pictures, placed in areas that you look at a lot. The pictures might be of something you’d like to attract into your life or may evoke a positive memory. Pictures of your family may remind of what’s truly important. Funny pictures or quotes may make you laugh and approach your day with a lighter heart. If you’re saving money for a vacation you might have a beach scene posted.

For Tracking: Examples include exercise logs, using a pedometer to track (and increase) the amount of “steps” you take in a day. One of my favourite and most useful structures is the food journal – I not only record the food I eat, but also my emotional and mental health, my physical health and exercise and my sleeping habits.

Using structures for reminders, inspiration and tracking can help you to develop healthier habits in your life. Experts agree that it takes 21 days to form a new habit.

Until something becomes a habit, it’s necessary to create a structure or routine around it.

For example, you’d like to create the new habit of drinking 8 glasses of water a day – recommended for a variety of health benefits as well as the prevention of disabling conditions. What are some structures you might use?

Reminders:

1. Carry water with you – have a travel mug, bottle or glass next to you whenever you are sitting for long periods of time (including the car).

2. Post a note where you sit most often during the day, reminding you to drink water.

Inspiration:

1. Think of what you are trying to accomplish most with your water intake – healthy skin, overall health, weight loss – and try to find a picture that embodies those benefits. Post it or carry it with you.

2. Create a list of all of the benefits and post that or carry it with you.

Tracking:

1. Pre-measured bottles – purchase several bottles of water (which you can then refill with tap or filtered water – be sure to wash them out with soapy water in between). Use these to track how much water you are drinking during the day. Pour from the bottle into a glass or drink right from the bottle. At the end of the day, aim to finish 2 litres of water.

2. Water log sheet – List every day of the week and use checkmarks to mark when you have finished a glass of water. You can look at this as you progress and notice when your water intake is increasing. You can also notice the days you’re drinking less and you can do a little detective work – maybe it’s always the days when you have night school or maybe it’s the days you do errands at lunch time – and come up with strategies for that particular situation.

Part of what I do as a self-care coach is to brainstorm with my clients about different structures that may work for them. The best thing about structures is that you get to try them out; if they don’t work there’s always something else. So if you “fail” at creating a new habit, it’s a great learning to point you in the direction of another structure that will work better for you.

Instead of blaming yourself or using it as an excuse to stray further from your goals, remind yourself of why you want to make the change in the first place and get back to the drawing board!

TIPS FOR CREATING EFFECTIVE STRUCTURES

1. Brainstorm with someone else. The things we think of ourselves sometimes aren’t radical enough to jolt us into a new routine. The bigger the change you are trying to make the more noticeable the structure needs to be.

2. Try and use more than one of your senses. Find a structure you can hold in your hand or wear as clothing or accessories. Find something that captures your attention. Use a song – remember Ally McBeal and her personal “theme song”?

3. Play with different structures until you find the right one. Maybe something worked for a few days and then stopped. Think about what worked and use that to create your next effort.

4. People can be a structure. Being accountable to your coach, spouse, friend, colleague, children or other family members can be very motivating!

5. What has motivated you in the past? Don’t re-invent the wheel, use past experiences to help you now.

(c) Copyright 2005, Genuine Coaching Services.

Linda Dessau, the Self-Care Coach, is the author of “The Everyday Self-Care Workbook”. To receive one of her free monthly newsletters, subscribe at http://www.genuinecoaching.com/newsletter.html

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Tuesday, June 21, 2011 – Water

June 21, 2011 By Leave a Comment

Nothing is softer or more flexible than water, yet nothing can resist it.
Lao Tzu

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Water: Alkaline vs. Acidic

May 10, 2011 By Leave a Comment

By Kerri Zane -

From the title alone, both alkaline and acid sounds like something we should stay far away from when it comes to water. But actually both of these types of water have amazing benefits that have been greatly overlooked. But first, it is important to understand what Alkaline and Acidic water really is.

Alkaline water acts as a powerful natural antioxidant and contains a negative electric charge, which produces hydroxyl ions that aid our body and keep it healthy. It helps with oxygen production, neutralizations of “free radicals”, helps to increase your energy, hydrates cells, and reduces many symptoms of aging that come from dehydration. Drinking ionized water is also extremely beneficial because of the fact that it has been proven to give you more energy because it balances your body’s pH. It is also more pure than that of bottled water. Most people tend to think that bottled water is just as pure, but most of the time it is nothing more than reverse osmosis tap water, which is acidic and can be harmful to your body. So for your drinking water needs always reach for Alkaline water.

Acidic water is water with a potential hydrogen (pH) level of less than 7.0. The intake of acidic water along with acidic foods in the modern diet, cause the body to work overtime to maintain the blood pH within the health range. Though acidic water may not be the best to drink, it can do wonders for your beauty needs. For one, it is great for the skin because the skin is naturally an acidic organ. It is known to kill bacteria and germs so it is a great alternative to mouthwash, hand sanitizer, or cleaner. Washing your face or body with acidic water gets rid of excess bacteria and works like an astringent and can give skin a more vibrant complexion. It can also help to improve skin ailments such as psoriasis and Rosacea.

Both Alkaline and Acidic waters are specially made and can be found at specialty stores or websites. One website in particular that offers these types of water is Chanson Water Ionizers USA. They offer numerous water products and specialize in ionizers and filters. They also offer numerous articles, videos, and testimonials about just how great Ionized water is for the body.

So feel free to check it out yourself. Click on the link Chanson Water.

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Top 5 Tips to Create Optimum Health

November 5, 2010 By Leave a Comment

By Lori L. Shemek, Ph.D. -

We all desire good health, yet the majority of us take for granted our health and assume we are healthy due to the absence of disease. The human body is an amazing machine, that despite the abuses incurred upon it, still functions. But optimum health is more than just the absence of disease, it is the gift of living a vibrant, quality life full of energy, free of disease and symptoms, slower aging and the joy that comes from living a healthier life.

Tip One

Drink eight 8 oz. glasses of water each day.

Hydrate! Our bodies are essentially two-thirds water and without it, we will die. Most of us are walking around with mild dehydration that creates lethargy, headaches, constipation, joint problems etc. drinking water helps rid our body of toxins. Many people mistake being thirsty for hunger. By the time you feel thirsty, you are already 1-2% dehydrated. Drink at least 8 eight ounce glasses of water each day and more if you exercise or it is hot.

Tip Two

Eat a Healthy Diet.

Eating for optimum health focuses on a variety of whole foods. The majority of your daily food intake should be red, orange, yellow, and green fruits and vegetables such as broccoli, carrots, mangos and tomatoes. As well as complex carbohydrates such as beans, brown rice, oats etc. These complex carbohydrates metabolize slowly resulting in stable blood sugar. Ingesting sugar or refined carbohydrates such as white flour, white flour products, white rice, processed foods, bakery goods, and desserts etc. will result in a rapid increase in blood sugar levels, thus producing inflammation in the body. Inflammation is now thought to be responsible for diseases such as heart disease, diabetes, osteoporosis, high blood pressure, and arthritis. By avoiding sugar and refined foods and focusing on complex carbohydrates, you will not only eliminate huge blood sugar spikes, you will also be adding bio-available vitamins, mineral, antioxidants, phytochemicals and fiber.

Eating the right types of good fat will also reduce inflammation in your body. Good fats to add every day are Omega 3 fats and monounsaturated fats. Use olive oil, oily fish such as salmon, sardines and anchovies. If you don’t eat fish twice a week, consider taking a fish oil supplement and a handful of walnuts every day. Flax seed, olive oil and avocados are other very healthful fats. Limit saturated fats from animal products such as butter, milk and fatty meats. Avoid trans fats as these fats are heart damaging. Trans fats can be found in baked goods, deep-fried foods and margarine. Avoid any food product that contains hydrogenated fat.

Most of us overuse salt. Medical experts consider salt a contributor to hypertension, strokes, and kidney failure. Be on the lookout for sodium in all foods and consume no more than 2,000 milligrams per day.

Maintain a balance between your food intake and physical activity level. Do not overeat as this leads not just to weight gain but inflammation in the body as well.

Tip Three

Exercise For Optimum Health.

Sedentary folks are at major risk for cardiovascular disease. Regular aerobic exercise benefits the heart and can raise HDL (good) cholesterol and lower LDL (bad) cholesterol. Strength training is just as important as aerobic training for optimum health. The benefits of strength training will reduce your overall health risks from major diseases, keep you strong, decrease your body fat and improve your appearance. The American Heart Association recommends at least 30 to 60 minutes of moderate activity most days of the week. Strength train 2-3 times of week for 30 minutes. Another component of exercise is stretching your body. Stretching does not have to be a huge time commitment. Just 10 minutes a day will increase your range of motion, increase circulation and enhance muscle coordination.

Tip Four

Supplements are necessary.

Nutritional supplements are, at the very least, like insurance. They can protect and enhance your health when we fall short. It is obvious that very few of us are getting the required vitamins, minerals, antioxidants and phytonutrients through our diet due to lower nutrient levels of foods resulting from pesticide use, soil depletion, long storage, etc. We are also more sedentary and stressed than ever before. We need help to prevent disease and illness and increase energy. Here is a basic daily supplement program for optimum health: A High-dose multivitamin and mineral supplement, a calcium and magnesium supplement (1200 mg calcium and 600 mg magnesium), B-Complex (50 mg), Vitamin D3 (800 IU), Omega-3 Fish oil (1,000 mg), Vitamin E mixed tocopherols (400 IU), Vitamin C (1,000 mg), Coenzyme Q10 (50 mg), Selenium (200 mcg), Zinc (30 mg).

Tip Five

Manage your stress.

Stress is a physical reaction to a situation that demands our attention whether or not that stress is positive or negative. If we perceive the stress as negative and the stress is chronic, the health implications can be serious. Coping with stress through a variety of means can help protect you from illness, disease, aging and a poor quality of life. Learning to quiet our thoughts and bodies through a variety of ways such as yoga, meditation, breathwork, and reducing sugar, refined carbohydrates, alcohol, caffeine and replacing lost nutrients, will enable us to reduce or avoid the negative health consequences of stress.

Through implementing these five tips, you will transform your life in profound ways. You will have the ability to live not just disease or illness free, you will experience the joy that comes from optimum health.

Lori L. Shemek, PhD, CLC, NC

Lori L. Shemek is Founder and President of DLS HealthWorks, LLC. At DLS HealthWorks, we truly care about our clients. We strive to help create optimum health through gentle support, motivation and guidance. Lori also utilizes the process of Co-Active coaching to further ensure success for her clients. Lori has had much success guiding clients through many health, nutrition and weight loss issues at every level of health.

If you would like to know more about DLS HealthWorks, LLC, please find us here:

http://www.dlsHealthWorks.com/

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10 Simple Tips For Healthy Living

September 30, 2010 By Leave a Comment

By John R Bradstreet -

With all the emphasis on maintaining a healthy lifestyle sometimes we overlook some of the basic things that help us accomplish this. We are going to look at some of these today. Many may seem to be a matter of common sense, but if you follow these you will be on your way to healthy living.

1. Drink plenty of water. It is suggested that we consume 8-10 glasses per day. This includes water that we get from foods and other drinks that we have. A good tip is to drink a glass before eating. Sometimes we are not actually hungry but are dehydrated.

2. We all know that eating fresh fruits daily is advised. But did you know that it is best to eat them in between meals or before meals. If you eat them directly after a meal your body will store it away as unused energy.

3. You should eat a protein with each of your meals. Some excellent sources of protein would include fish, beans, meat, protein bars and shakes. Your body needs these proteins so ensure that you are getting enough of them.

4. There are some foods that are better avoided. These would include potatoes, white bread, instant oatmeal and french fries. The reason is that these are foods that that body breaks down quickly into sugar.

5. Start a regular exercise program. If you are not in the habit of exercising start out slow and work your way up to something that is more strenuous. Choose something that you enjoy doing. If you enjoy the type of exercise your chances of continuing it over the long term increases. Over time you should work your way up to 3 to 5 times a week for 30 minutes or more. You will be surprised at the extra energy it will give you and the improvement in your mood. Try to incorporate some weight training in your schedule. This is an excellent way to naturally increase your metabolism.

6. Include raw vegetables into your daily diet. Nutritionists tell us that the darker the vegetable is the richer it is in nutrients. Concentrate on the ones that are dark green, dark purple and dark orange. This will give you the most benefits.

7. You should eat smaller meals with snacks in between. Eating every two to three hours is optimal. This will help you to naturally increase your metabolism and that is essential to healthy weight control. Peanut butter on a cracker is a good example of snacks you should include. If you wait until you actually feel hungry it may be too late. This causes your body to go into a fasting state.

8. Include fatty acids into the diet. Ground up flax seed is a good source to have with foods or cereals. It also gives you fiber.

9. Eat foods that are high in fiber. These foods will help you control cholesterol levels as well as giving you the feeling of feeling fuller. Some examples of these types of foods would be whole grains, fibrous vegetables and legumes. You may also want to look at supplementation as there are some good ones out there. You would want to speak to your doctor before beginning any supplementation program.

10. Raw nuts and seeds are a good source of essential fatty acids. You should limit the. amount to about a handful. These fatty acids not only help us burn fat but also
assure that we have healthy hair, skin and nails.

These are some very simple things that can be done to improve your overall health. You will feel and look a lot better by knowing the basic ways to change or improve your lifestyle.

If you are looking for information and tips to improve your health visit our blog at Healthy Living for Life immediately. You will be on your way to a happier and healthier lifestyle.

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4 Healthy Habits We Love to Hate

March 14, 2010 By Leave a Comment
walkingBy James LeGrand -

Living a healthy lifestyle is often not as hard as we make it out to be. We all know what to do, but just can’t seem to bring ourselves to do it consistently. Instead of engaging in the activities that will ensure our health, which ensures our quality of life, we prefer to medicate or ignore. Bad habits and healthy habits have one thing in common…they are both habits, and habits can be changed, eliminated, or created. Here are the 4 Healthy Habits We Love to Hate.

Habit #1: Drink! Water That Is

Many of the sodas and juices we drink several times a day can give us more calories than the food we eat. As an experiment, a young man eliminated the 5 – 6 sodas he drank daily from his diet, and within a month, he lost 15 pounds with no additional changes to this diet. While sodas and juices do contain some water, it contains far more sugar, syrup and chemical sweetners than what can be considered healthy. In fact, sometimes after drinking soda or juice, you are left even thirstier than before!

Water is necessary for healthy living. Our bodies are mostly water. Without enough water, we can become dehydrated which causes all sorts of problems, including headaches, loss of energy, and lack of full body function. Water doesn’t have the sweet taste of our manufactured drinks. However, it does have the distinction of being necessary for life, and for healthy living. Sugary drinks always taste good in the short term. Water is always the best choice for your health in the long term. When short term and long term goals conflict, always choose the long term. Water is your friend. Get rid of the imposters.

Habit #2: Sleep Until You Are Done

We are perpetually tired. Between stress and lack of sleep, we are falling asleep at red lights or while actively driving, we walk into walls, spill our drinks, make simple mistakes that often have big consequences, and we have close to no mental clarity. Sleep is our body’s method of rejuvenation, and allowing our minds the time it needs to organize our thoughts and memories for clarity and recall. We often think that sleeping less means we’ll get more done, but the opposite is actually true.

If you find yourself waking up tired and remaining tired all day, go to bed earlier. Record your favorite late night shows and watch them during your waking hours. Cut out some of your social networking time, internet surfing and game playing time, and your late night channel hopping. Instead, get to bed. Slow down your thinking by realizing that while in bed, you can’t do anything about the work you left at the job, the people that wronged you, or the thing you forgot to do today. Rest your mind and body. That is the only way to be fully prepared for what tomorrow will bring, and to accomplish your to do list completely. Don’t just sleep enough to function. Sleep enough to function well.

Habit #3: Move Your Body

Our ancestors had to exercise in order to eat, whether they had to hunt or grow their food. With the advent of the take out menu, many jobs that leave us sitting all day long, and mind sucking television shows, we just can’t seem to find time to exercise. If we aren’t burning more calories than we eat, we gain weight, which can lead to one of many health issues later down the line.

If you are a “go to the gym” type of person, find a way to fit it into your schedule and then stick with it. Identify a work out buddy that can help keep you motivated and have fun. If you are more of a game person, pick a sport that you love and play it several times a week. If you are a studio person, aerobics, yoga, and martial arts are all great ways to get moving. Movement is the energy of living. Lack of motion is the energy of life ending.

Habit #4: Eat to Live, Don’t Live to Eat

We all know we need to eat fresh, vibrant, nutritious foods. Yet, we settle for fake foods, or foods with so much sugar or preservatives that it no longer resembles what it was intended to be. The problem is speed, a sweet tooth, and the need to pacify.

We have become so busy in our lives that we rush, even when we don’t need to. Rather than taking the time to prepare a healthy meal and share it with our families, we buy something on the way home. If we do prepare foods at home, we microwave it, pull it out of a can, or fry it up. Instead, let’s slow down when it comes to our food. Meals with family should be about health…healthy foods, healthy family time together, and healthy conversation.

In addition to rushing, we love our sweets. Some of us are so conditioned to eat sweets that even when we know we no longer like them, we still have to have them. When you have a sweet tooth, choose yogurt or a citrus fruit. When you need a pick-me-up, choose nuts, carrot sticks, or another fruit or vegetable you enjoy. Let’s put down the candy and cakes and pick up something we’ll be proud to eat!

Comfort foods are all around us. When we feel stressed or have a challenging day, there are those foods that we often have to have to help us unwind. Let’s make that choice a healthy one going forward. The problem is that many of our unhealthy choices make things worse. Sugar gives us the fast up and the fast crash. Fried foods and foods with a lot of preservatives can increase our blood pressure and leave us with the general feeling physically bad. Fast foods can do all of the above. From this point on, eat foods that will add quality to your life and leave the rest behind.

James LeGrand is an Author, Life Strategist, and the publisher of http://www.SpiritualIndividual.com, a free weekly newsletter that presents solutions to life’s issues through the lens of self-help, wisdom, philosophy and spirituality. He is the author of an Amazon.com best seller in Religion and Spirituality titled Evolve!, and an Expert Author with Ezine Articles.com & SelfGrowth.com. James LeGrand is also a former Radio Personality, and a Sifu in Shaolin Kungfu, which has been known for centuries as a pathway to spiritual enlightenment.

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