Drink Lots of Water

Water is so essential to our human bodies.  Fortunately a lot of people have already said it for me:

Our bodies are made of mostly water:

bodyowater

Therefore it plays many roles in our body:

waterfunc

 

If that were not enough….

pluses

Some added benefits…waterben

 

The old myth once was that we need drink 8 8 once glasses of water everyday:watermyth

 

Science is showing that is great if you are about 160 pounds. But that could be too much water for a kid and not enough for someone who is much larger. The new adage is to divide your weight in half in pounds then multiply by .8  then the number will be in ounces.

howmuch

 

So maybe an easier number to remember is 40% of your body weight. Here is a nice cheat sheet:

 

 

body
By drinking water you can literally sip stress away, while improving health 

Wednesday Fast Food Links

                      Fast Food Links:

Here are this weeks’ links:
1. Dangers of Too Much Sodium by Medical Daily

2. Eating at Fast-food Restaurants More than Twice Per Week is Associated with More Weight Gain and Insulin Resistance in Otherwise Healthy Young Adults by National Institutes of Health

3. Fast food increases risk of diabetes, heart disease in Singapore by University of Minnesota

4. Fast Food Twice a Week Linked to Obesity & Diabetes by Mercola

5. My fast food diet- I do not eat fast food regularly. At most, when I can afford it I will have s Wendy’s spicy chicken sandwich and maybe I will get half-priced sushi (also once a week). Here is a recent article on my ideal Chinese restaurant. Chinese food can be healthy. It is my Achilles’s heal. I love Chinese food.

Keep up with all things “Fully Alive Life Coaching,” with my daily paper that features over 200 contributors but most importantly my feeds on Twitter, Youtube and Facebook. Here is the link: http://paper.li/f-1381598529

Are you in touch with your emotions?

Did you know that just maintaining a sad face drags you down? Your mind and body both are negatively by the a frown. The idea of “fake it until you make it” is more than cliche. Science backs it.

First, let’s examine the benefits of smiling. Did you know that smiling lowers your heart rate? Also
Neurotransmitters called endorphins are released when you smile. These make us feel happy.
It’s not easy to keep smiling in stressful situations, but studies report that doing exactly that has health benefits. When recovering from a stressful situation, study participants who were smiling had lower heart rates than those with a neutral facial expression.

A smile also makes one more attractive, easy going, and empathetic. In fact, a study in the European Journal of Social Psychology found that smiling actually makes you more attractive to those you smile at. A study found that smiling can make you more comfortable in situations you would otherwise feel awkward in.

Smiling even makes your immune system stronger by making your body produce white blood cells to help fight illnesses. One study found that hospitalized children who were visited by story-tellers and puppeteers who made them smile and laugh had higher white blood cell counts than those children who weren’t visited.

Studies have found that people are more willing to engage socially with others who are smiling. A smile and all the positive emotions associated with it are contagious. University of Pittsburgh study concluded that people who smiled were considered “more trustworthy” than people with non-smiling facial expressions.

Laughing too has a ton of scientific benefits. Levels of stress hormones like cortisol and epinephrine tend to decrease during bouts of laughter. Laughter is used to reduce stress, relieve pain and boost immunological responses by doctors and therapists.  Laughter has been shown to lower or balance blood pressure and increase vascular blood flow. Laughing 100 times is equivalent to 10 minutes on a rowing machine or 15 minutes on the stationary bicycle. Similar to smiling, laughing also increases endrophines in the body and also makes a person more pleasant to be around.

 Laughter is relaxing to our bodies and muscles. In one study, students who watched a funny video in their classroom responded with lower levels of aggression in tense situations.
Negative emotions are bad for body. Science is beginning to confirm what certain wise men have said at different points in history. King David said, “A merry heart doeth good like a medicine: but a broken spirit drieth the bones.” Prov. 17:22. Your mind and mental state can have a profound affect on your physical body, your spiritual experience, and your over-all quality of life. The mind, the body, and the spirit are all inextricably interconnected. When one is affected, the other two suffer.
Here is another interesting point. When you are stressed do you clench your right hand or left hand? Assuming you  are right handed, you probably clench your right hand. This is normal, new there is stress, the body gets more tense. A long clench on the right hand or many through-out the day, though could suggest too much stress.If you notice that you do this. Try something else: Try your left hand when you are stressed out. Some athletes may improve their performance under pressure simply by squeezing a ball or clenching their left hand before competition to activate certain parts of the brain, according to new research published by the American Psychological Association. Dogs do this too with their tails. When dogs are anxious they wag their tag from right to left, but when they are happy they wag their tail from  left to right! 
I leave you with one activity for you. Try this experiment, place a weight on a string and then hold your hand steady while holding the string and letting the weight drop. See how long you can hold it still and steady. Next, think about moving the string clockwise but do not do it, only think about it. Slowly the weight will move clockwise. Now, think about it moving in a counter-clockwise direction but do not actually initiate your muscles…slowly the weight will change directions!
This is an amazing proof that our mind and emotions do really strongly effect the rest of our body, if the science was not enough for you!

Depression Wednesday Link List

Wednesday Link List

Here are this weeks’ links:

1. CBT During Dialysis May Combat Depression by PsychCentral

2. Depression and recovery summed up nicely in a picture by Danny Baker

3. How to Transform Depression Into Awe by The Change Blog

4. Exercise May Allay Anxiety, Depression by the MedPage

5. Down in the Dumps? How to Become a More Positive Person by Dumb Little Man

Keep up with all things “Fully Alive Life Coaching,” with my daily paper that features over 200 contributors but most importantly my feeds on Twitter, Youtube and Facebook. Here is the link: http://paper.li/f-1381598529

Wednesday Link List

Here are this weeks’ links:



1. 10 Way to Build and Preserve Better Boundaries  by Psych Central

2. How cutting sugar and carbs reverses aging by Wellness Achiever

3. High blood sugar levels linked to memory loss by Web MD

4. Study: Frequent Texters Are Stressed Out and Don’t Sleep Well by Relevant Magazine 

5. How Loneliness can affect your diet and your health by Huffington Post

Keep up with all things “Fully Alive Life Coaching,” with my daily paper that features over 200 contributors but most importantly my feeds on Twitter, Youtube and Facebook. Here is the link: http://paper.li/f-1381598529

Overcoming Roadblocks to Self-Care



There are several common roadblocks to self care:
-For some people time is their biggest road block.
-For others self-esteem or value is hindering.
-Guilt is a very common roadblock. For using time on self.
-Lack of Assertiveness or not knowing when to say ‘no’ is another common roadblock. 
 –Perfectionism can have a reverse effect in self-care, the lies is that if we cannot do it perfectly, there  is no sense in trying.
-A major myth is that self-care is in definition. What is self-care? Why care? Self-care is holistic. Some people get caught up thinking it is one thing or another and end up neglecting something obvious.
              -The Questions of what to do first? Who to listen to? What is the best thing to do? How do I do it?
              –Fear of failure. Fear of success. Fear of commitment. Fear of taking the first step….

All of these and others are things to look-out when beginning or continuing on in the path of self-care. One of the most difficult things for a busy individual is motivating them to spend time that is not “productive.” God created us to be productive and being productive is a good thing. Remember though, that God also created us to be healthy and live a balanced life. It can be tough for some people to find a hobby or a distraction because they want to live so obsessed with making money or making a lasting impression, that having a hobby seems out of the picture. But the truth is having a hobby can be productive and altruistic. It can make you a better person and a better worker. There are countless amounts of organizations  and volunteer opportunities that are worthy!

There are three parts of happiness:
1. Being good (Your own self-care in health, happiness, character, personal growth, etc) 
2. Doing good  (Full effort, productivity, high quality and hard work, etc)
3. Creatinggood (This is our volunteering/giving back/paying forward, etc)
To be fully healthy and happy you need all three aspects. So finding a hobby is so essential for creating good as well as in living a balanced life.
Suggestions for Creating Good:
1. It could be service-driven activity that builds into the community, Volunteering at a church ministry, a kitchen soup, food pantry, homeless shelters,  health clinic, service project groups: like Lions Club, Eagle Club, Kiwanis Club, Habitat for Humanity, Big Brother/Big Sister….the list goes on and on
2. It could be something that you enjoy doing, a passion or art. And contributing it to the community….book club, writing a book, playing in a band, leading worship at church, writing music, creating a coffee house event or do poetry readings, or other art/dance.

3. It could look different for everyone. It may not be your typical art or service project. It could be volunteering  at a gym or working at YMCA and offering yoga, martial arts, gun safety classes, presenting  research data, this could look like something very practical and tangible in information or in actual practice. 

Wednesday Links List

I’m implementing a new feature called Wednesday links. Each week, I will post 5 good links related to self-care, stress, mental health, life coaching or other related topic relevant to ministry, coaching, counseling or life as a small business owner.

Today will be the first set of links:

1. Eight Ways Leaders Make Themselves Vulnerable to Spiritual Attack by Thom Rainer

2.Chronic worriers can’t switch brain off by the by the Press- Enterprise

3. Back to Campus Mental Health Resources by Mental Health America

4. 8 Fascinating Facts About Anxiety by Psyblog

5. Keep up with all things “Fully Alive Life Coaching,” with my daily paper that features over 200 contributors but most importantly my feeds on Twitter, Youtube and Facebook. Here is the link: http://paper.li/f-1381598529

Time Management and Priorities : Finding Time for Self-Care

 We are all only given 24 hours in a day, everyday. That is an equal for all of us, no matter what the situation is, no matter how successful or unsuccessful, rich or not as fortunate.
  It can be challenging to find time to take care of yourself, especially when you have enough things to do already! Your 24 hours quickly disappears! Many people are great care takers of children or of their elder parents, there is not enough time in the day to serve everyone that needs to be served or earn enough money that needs to be earned. So the main skills that are correlated with self-care are priority-setting and also time-management.
This box demonstrates a simple way blending these two elements: time management and priority-setting. The four boxes center around two thoughts: Urgency and Importance.
            1. Urgent, Important
            2. Important, Not Urgent
            3. Urgent, Not Important
            4. Not Urgent, Not Important
With these two ideas in mind, I can replay every action, that I did in my mind and categorize which box that action goes in.
For example, activities that go in the first box are: Putting out stressful “fires,”crises or deadlines. Work deadlines, family emergencies, project/homework is due, major complaint from large company,  
             The second box is my “Creative pro-activity.” Here is quality time/production, Preparation, prevention, planning, career development, long-term strategy, relationship building, personal fulfillment, quality family time and taking care of myself by going to gym or reading a self-development book. The third box may be my least favorite box. These activities are red herrings (plausible but not important or relevant) , Interruptions like phone calls, some office meetings, some mail, chose of colors on a wall, etc.  The fourth box is time wasting: TV, Internet, Video games, fun, relaxing, does not add much of any other value, distractions, trivial activities and “escapes” from reality. We need to spend some therapeutic laughter and pleasure time in life, but we need to limit this category or we will become its slave. 
 Here are a few more of these charts to help bring home the point:

Self-Care is for Everyone

Self care refers to actions and attitudes which contribute to the maintenance of well-being and personal health and promote human development.

Self-care is taking care of your own self, mentally, physically, emotionally and spiritually so that you are fully alive and able to truly fulfill all of your purposes and callings. 
I believe that self-care is for everyone.

Let me briefly run-through some examples and maybe you will be able to relate. Often times individuals get really busy in life through a number of scenarios  Unfortunately, we all only have 24 hours in a day.

  • Business owners and C.E.O.s work hard and work long hours to maximize their reputation  business and profits. 
  • Single parents work three jobs to provide for the family.
  • 40 and 50 year old parents who have their own children also take care of their older parents, sandwiched in two roles of care.
  •  School teachers with children of their own, once they wake up they turn on the teacher mode and even when they get home they have to be in mom/teacher mode.
  • Pastors who give and give and give might be neglecting their own care or their family’s care.
  • Doctors and nurses working in 12 or more hour shifts. 
  •   Let’s not forget our Heroes (Military men and women, E.M.T. workers, firemen and police men/women) who see trauma first-hand.
These are all examples of challenging scenarios, where self-care needs to be evaluated. But honestly self-care is for everyone. We all need to take time out of our busy schedules to take care of our own needs and care. We will not be as effective or healthy if we neglect our own care and health. We all have times in life when caring for our self is not our main priority, we have a balancing act between jobs, kids, spouses, institutions and those in our social network that need our attention and time. But what is one thing you are going to do to this week that is for you and your own well-being?