by admin | December 9, 2019 8:02 am | Main
Think of your health as the amount of money in your bank account. Just as you’d like to have more money and keep growing, it’s also wise to have more health in your body and keep that growing as well.
And while maintaining a balanced diet may not always be convenient or cheap, it’ll definitely pay off both in the short and long- term health plan you intend to have for your body.
A healthy diet means you’re doing the following on a daily, or in some cases weekly, basis:
- Eating a healthy breakfast
- Eating foods rich in folate, like dark leafy greens, carrots, tomatoes, and bell peppers
- Balancing your intake of lean protein and whole-grain carbohydrates
- Cut back on sugar, salt, fats, and alcohol
- Eat fish 2 or 3 times a week
- 4 to 5 servings of fruits and vegetables per day
- Drink caffeine in moderation
“I would say that the most important thing
is a well-rounded diet that is rich in fruits and vegetables and whole grains and fiber,” says Sally Barclay, a registered dietician at the Nutrition Clinic for Employee Wellness at Iowa State.
A good trick is to divide your plate. Mentally visualize your plate divided into 4 quarters. One quarter should be lean protein the size of your palm is ideal; one quarter should be complex carbohydrates, as brown rice or pasta; the last 2 quarters should be fruits and/or vegetables. Also, a good point to keep in mind is the more colorful your plate, the healthier it is for you.
Enhancing your emotional state:
For a quick pick-me-up, the first thing we crave is pastries or some French fries. But the truth is those foods contain refined carbs which even though they may help the brain produce serotonin, they also cause a quick crash. Serotonin is also known as the “feel-good” hormone which your brain secretes when you feel pride after hitting a milestone or reaching a goal. On the healthy side of the spectrum, whole-grain carbohydrates produce a more lasting effect on your mood and sustain the levels of serotonin in your body.
Maintaining a healthy weight:
Staying within your recommended daily caloric intake and eating moderately sized meals are two ways you can be in control of your weight. Having a healthy weight means you’re reducing your risk of chronic diseases, like heart disease and diabetes just to name a couple.
Boosting your energy levels:
Eating foods high in iron sustains your energy levels throughout the day since the mineral iron helps carry oxygen throughout the body. Examples of food sources rich in iron are spinach, Swiss chard, almonds, and quinoa. Also, snacking on nuts and fruits, and drinking water helps maintain your energy levels.
This is what happens to your body when you start eating a healthy, nutritious diet:
After 1 day:
Fewer hunger pangs
Boost in metabolism
Increased focus and clarity
After 1 week:
Increased energy levels
Better sleep
Decreased bloating
Emotional stability
After 1 month:
Youthful skin
Eating healthy becomes a lifestyle choice
You save money on soft drinks, fatty junk food, and snacks
After 6 months:
Boost in self-confidence
Better sex
Lower blood pressure
Stronger bones
After 1 year:
You’ve reached your goal weight
You’re smarter about your food choices
You feel stronger and more alive
You get sick less often
Your concentration and memory have increased
In their book Perspectives in Nutrition (1990) by Gordon M. Wardlaw and Paul M. Insel, they state that “…nutrients are the nourishing substances in food that are essential for the growth, development, and maintenance of body functions. The essential meaning is that if a nutrient is not present, aspects of function and therefore human health decline. When nutrient intake does not regularly meet the nutrient needs dictated by the cell activity, the metabolic processes slow down or even stop.”
If you think about it from that perspective, you’ll realize that food is much more than just counting calories or reading food labels. It makes us look at food as the sustenance we need to keep going strong for many years to come.
by admin | November 11, 2019 12:12 pm | Main
The struggle I just can’t seem to wrap my mind around what to share 1st, 2nd, etc… That leaves going random. Just picking something and going for it. Taking a leap of faith. So just follow my leaps of faith and we will all win in the end. Today: We are learning to believe in ourselves. Soon you cake a look at my free book for you.
by admin | November 4, 2019 11:33 am | Main
Beware The Closed Mind
Success in its broadest meaning is not limited to only monetary and material possessions. It reveals as being plentiful in countless and several forms in life and nature.
The universal spirit of consciousness craves to continuously manifest and express itself; this power likewise expresses its longing to demonstrate success, which is naturally wanting to develop, to grow and become bigger and stronger.
However, many realize this longing and natural inclination for growth repressed in them, because of negative thinking, unconstructive programming, and not having enough faith in their abilities and themselves.
Every individual has dual natures. One wants the self to move forward while the other feels like pulling back. The one nature that one concentrates and cultivates on determines what one is at the final end, as both natures try to hold and to be in control.
One’s “will” resolves the issue alone. An individual by one utmost attempt of the “will” can change one’s whole vocation and accomplish miracles. Which is why having an open mind is very significant.
One having a closed mind grasps to a concept without much concern for evidence. They might have even reached their concept without supporting material evidence. As a result, when one is presented with evidence that is contradicting to their concept, they immediately dismiss it.
Whereas one having an open mind before reaching any conclusion considers first the many pieces of evidence approving or disapproving the many interpretations of the concept. They do not just gather information. Their concern encourages them to weigh what they have learned and worked towards reaching a decision or conclusion based on facts and pieces of evidence.
An open mind allows one to magnetize opportunities and insist and continue on following opportunities, regardless of how small they appear. An open mind is open to all opportunities and possibilities, big or small.
A closed mind, however, is stubborn, wanting what the mind envisions without any delay and wanting it as exactly as what the mind perceived it to be, not willing to accept or try something else in its place when that which the mind has envisioned cannot be accomplished or reached.
When one closes his mind and becomes stubborn, one, in essence, tells his higher self, including the “powers of the universe” that one is not eager to mature and encounter new things, so then there will be no progress and no transformation and things in one’s life will never have a chance to improve.
Whatever the mind can envision, the mind can create. What the mind sees, believes feels and thinks are all conveyed to the subconscious mind that then works along with the universal forces and establishes your reality centered on the visualization of the conscious mind.
Bear in mind though, that it is not sufficient to merely imagine and hope it materializes. Having the power to imagine means also having the power and the capability to work on it to achieve it.
You can achieve it when you open up your mind to success and get rid of limiting thoughts. As to how restricted your life may be and what the circumstances present you at the moment does not really matter, because when you decide to change your attitudes and thoughts and begin to think without notable limitations, your life’s direction will begin to change.
Focus on possibilities, rather than limitations and expand your thoughts to what is that you believe as yourself.
Here are guidelines on how to program your thoughts for success:
- Continuously and abundantly display images of your “model” persons, whom you want to become, and things that you want to accomplish. Read magazines containing stories and pictures of lives that you wish to attain.
- Read autobiographies of successful people. Constantly read self-progress materials packed with examples and ideas of women and men who had set goals, overcome hardships and misfortunes and accomplished what they aimed for in the end.
- Always affirm yourself. In each undertaking, take the time to focus, “close your eyes” and set a clear mental image of the outcome. Then repeatedly say and claim that you have already achieved it.
- Nourish your mind with positive thoughts before sleeping, after waking up, at lunch break, anytime. Do not give a chance for negative thoughts to enter into your mind.
Thoughts hold great power. Be conscious of the thoughts that come into your mind; let the positive in, never entertain the negative. Open up your mind to possibilities and never be afraid to try; if you fail, take it as an opportunity that you have learned so much from failing and try again.
by admin | October 28, 2019 12:37 pm | Main
Remember today is the first day of the rest of your life!
OK, we all know this quote is a zillion years old or more, but I want you to think about it today. Do you actually get up each day thinking that it’s a new day with new possibilities? Do you actually use the day to improve your life? I know I can’t get that motivated every day but I want to… Today I’m posting a little help for us “forgetful” do getters.
This little butterfly means everything to me. I had actual stickers made so I can use it to inspire me. 
Looking at this tiny logo reminds me of how what comes around goes around. The circle of life and I have made it my niceness emblem. I see this and I remember to just be plain nice. Take a look at your routine and the people who serve or care for you each day. When was the last time you said thank you in a tone that showed you REALLY meant it? I show extra nice now to all fast food people (people treat them like %@&#. Just because they are low paid worker bees.
My wish for all of you today is to go out and try to spread the happiness spirt. I promise it will make a real difference in your life. Tonight when you put your head on your pillow you will be happier than the day before.
Doc Rae
by admin | October 21, 2019 12:50 pm | Main
Beyond the first word.
Most of us think of witchcraft as that Halloween type witch, or maybe just as the scraggly, tattered old lady down the dead-end lane. Well, she could be, but most witches today are white witches. This does not refer to their color or any single another identifying mark. It’s just that they practice “white” magick (light magick) not the dark magick un-informed people think of when they are Conjuring up a witch in their mind.
Let’s look at reality, people have been using forms of magic, spells, and ceremonies from ancient times to modern, believing they’re a powerful way to manifest change in their lives. For instance, there are more spells in the Buddhist cannon that could not be found in the entire Hogwarts library, and for centuries Buddhist monks have mixed potions and cast spells.
Today, white magic, commonly practiced to create positive life changes, uses releasing spells and intention-setting ceremonies as potent forms of transformation. Here, there are no bubbling cauldrons, lizard tails or eye of newt. Think instead of natural stones, crystals, essential oils, scented candles, and a LOT of positivity.
by admin | October 14, 2019 7:03 pm | Main, Success, Well Being
4 Actions That Target Your Personal Growth
We all have areas where we want to improve; health, work, family, you name it. But reality sets in along with a busy schedule that doesn’t leave any space for quite a time, let alone individual development. We also rarely have the willpower we need to see it through. Or maybe we just don’t know where or how to start.
Not being able to define your own long-term goals will end up in a life that’s devoid of meaning or direction. You start losing that spark and the motivation to get up each morning wanes.
Experts define personal growth plan as “the process of creating an action plan based on awareness, values, reflection, goal-setting, and planning for personal development within the context of a career, education, relationship or for self-improvement.”
An individualized growth plan can help you achieve the vision you have of yourself. It’s something we need to consciously think about and strive toward. If you don’t plan your own development and growth, no one else will.
Here are 4 steps you can take for a well-developed, easy-to-implement, personalized plan.
1. Know Thyself
In order to plan for the future, you have to reflect on your past experiences, your weaknesses, and strengths; they’ve made you who you are today. You also have to clarify your own unique values, such as integrity, respect for others, leadership, honesty. Your values define your stance whether it’s at the workplace, with family and friends, and in your romantic relationships. Moreover, there are several important questions you have to ask yourself:
- What do I want to become in life?
- What are my achievements up until now?
- What are my personal goals?
- What are my career ambitions?
- What steps have I taken to pursue these goals and ambitions?
2. Develop your vision
Once you’ve asked and answered these questions, you’ll have a clear vision of who you are and what you want out of life. This takes us to the second step; developing your vision. A smart tip is to provide yourself with several options to reach your next goal.
That way, if something goes wrong or you face an obstacle, you can switch to another path. Be flexible in your planning because usually, people tend to underestimate how long a certain project will take.
Another point people tend to not pay attention to is what they don’t want to do. If you’re at work, you can make a list of what-not-to-do, for example:
- Check emails as soon as they come in
- Keep too many tabs open at once
- Keep a cell phone on your desk
- Check social media while you’re working
3. Assess your present-day situation
Implementing your plan can be difficult at first. But with dedication and an eye on the prize, you’ll soon find that it becomes a daily habit. It was Jim Ryum who said, “Motivation is what get you started. Habit is what keeps you going.”
Putting your strengths to good use will harness your energy levels so that it’s utilized efficiently. You can set up milestones along the way because smaller goals give you the motivation and drive you need to get to the big ones. And each time you reach a milestone or achieve one of the small goals, reward yourself for your hard work.
4. Review your progress
Each project needs to be reviewed and assessed, and your exclusive growth plan is no different. You can do it on a monthly basis, or every couple of months, whatever feels comfortable for you. But it’s crucial that you take a step back and look at all the hard work you’ve accomplished.
Check to see if you’ve left anything out or missed any deadlines. Or maybe the mini-goals you set up last time don’t fit your criteria any longer, they need tweaking or readjusting. Reflect on your experience and consider everything you’ve learned. This will ensure that you keep moving forward according with your long-term plan and the vision you’ve set up for yourself.
On a final note, you can draw up the perfect plan but if you don’t follow through, you won’t get anywhere. Everyone needs practice to develop and grow, even if it means stepping out of your comfort zone. Having something to strive toward can renew your self-confidence and passion for life.
Think of your health as the amount of money in your bank account. Just as you’d like to have more money and keep growing, it’s also wise to have more health in your body and keep that growing as well.
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