Chosen Ones, Guard Your Heart…
“Guard your heart for out of it flow the issues of life.” ~ Proverbs 4:23
Oct 8, 2023
Nov 12, 2022
Let Your Food Guide Your Mood…
The foods that you consume each and every day can contribute naturally to help you maintain adequate stress tolerance levels. Eating your way to a better mood may keep you from having to medications that cause unpleasant side effects. Planning meals that incorporate these foods could spell less anxiety for some. Please note that some of these foods may be out of season or simply may not agree with you so talk with your doctor before changing your diet.
Spinach
Spinach is a highly nutritious dark leafy green that contains iron, vitamin C, and tryptophan. When you consume tryptophan, it helps to calm your mind along with relaxing your nervous system. Use spinach in salads and on sandwiches.
Oranges
Oranges contain vitamin C and antioxidants that will boost your body’s immune system. With a healthier immune system, the cortisol levels in your body will decrease, helping to reduce your anxiety.
Salmon
If you can get past its smell, salmon contains antioxidants, omega-3 fatty acids, and protein. Omega-3 fatty acids help to create a healthy brain that can withstand the daily stresses that occur at work or school.
Blueberries
Delicious blueberries are considered a superfood that is recommended for making smoothie beverages or baked goods. This fruit contains the antioxidants, iron, and vitamin A that your body requires to overcome the bad effects of a stressful lifestyle.
Almonds
When you eat almonds, you are ingesting vitamin E which helps to reduce the free radicals in your body’s cells. If you are experiencing stress, then your body’s glands release hormones that will damage the cells in your mind and body, but almonds can repair this damage.
Avocado
Avocados contain several types of vitamin B, and this nutrient helps to reduce your mind’s anxiety levels. You can use avocado slices in a salad, or you can mash avocado to create a tasty dip for tortilla chips.
(True) Dark Chocolate
When you feel anxious, you may crave dark chocolate because this delicious treat contains a lot of antioxidants. By eating a small amount of dark chocolate each day, you can have a reduction in the fight-or-flight chemicals in your body.
Asparagus
After eating asparagus, the vitamin B in this vegetable helps your brain to produce dopamine. This chemical improves your overall mood so that you feel less anxious on a daily basis.
Oatmeal
Begin your day with a bowl of hot steel-cut oatmeal. When you are experiencing stress, it is important to eat comfort foods, and warm oatmeal helps your brain to release serotonin that will improve your mood.
Turkey
Turkey has a lot of tryptophan that will increase the amount of serotonin in the pleasure center of your brain. By eating roasted turkey or having a turkey sandwich, you can reduce your stress levels.
That’s all folks. Do you have any other mind and memory-improving foods? Feel free to share your thoughts and ideas in the comments section below. Bon Appetit!
Nov 12, 2022
Staying Calm in the Storm
Mindfulness is the nonjudgmental awareness of what is happening in the present moment….”
~Coaching Psychology Manual (2nd ed.)
Stress is something that virtually everyone has to deal with to some extent. While it is a natural part of life, it is good to know ways to handle that stress and reduce it in some way. Here are a few tried and true tips that I’ve used to help lower my stress level and hopefully, this will work for you over time too. As you explore these tips, enjoy our embedded, free meditation track created by yours truly.
1) Avoid Caffeine and Alcohol…
Caffeine and alcohol do nothing to help lower the level of stress that one carries around with them. In fact, they may only contribute to it even more. Instead, it is a good idea to minimize your caffeine and/or alcohol intake and drink more water to help keep your body hydrated. Also, check out my post on how I tackled caffeine addiction.
2) Get Moving…
We all require a little push in the right direction when it comes to exercising. Just 20 minutes is enough for your body to find relief and reward from some type of movement. This is important because when you are stressed out, your body starts to overload itself with stress hormones such as adrenaline. You have to find a way to burn off those chemicals, and the only way to do that is through exercise: walking, running, yoga, etc.
3) Get a Restful Night’s Sleep…
We all live busy lives, but there is no excuse because our bodies need to regenerate from the chaotic lifestyles of our times. When it comes to sleep, it is about both quantity and quality. Both are necessary for someone to enjoy the full benefits of better sleep, which also leads to less stress overall. This is because a well-rested body is better able to deal with the levels of stress that come its way.
4) Try Yogic Breathing…
There are a few techniques that you might try if other things are not helping you with stress reduction. This includes deep breathing exercises, stretching exercises, and even guided visualization exercises. Each individual finds their own unique benefits to the various techniques. Some prefer some of these techniques over others. At the end of the day, trial and error are necessary to find just the right techniques to use.
5) Try Journaling…
Sometimes we do not know what the source of our stress is. Since I was a kid, I’ve already kept a journal – still do. Writing down what is causing you stress can help you recognize some of your own dysfunctional patterns that have become habitual over time. Perhaps you’re blinded to what is stressing you out at the moment, but by writing it all down can help you narrow down the list of possible sources of your stress. Think about and consider buying yourself a journal and account for what stressing you out.
Mindfulness is a way to break free from being on autopilot. By paying attention to our thoughts, feelings, behaviors, relationships, and environments without judgment or condemnation, we wake up to the experience of what’s going on around us and within us while it’s actually happening. This frees us to make informed decisions about new directions.”
~Coaching Psychology Manual (2nd ed.)
Free Meditation Audio by dphealer:
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Oct 16, 2022
Fall Fruit Ideas – Oh My!
Two of the most popular superfood fruits to enjoy in the fall are apples and pears. They are both loaded with vitamins and nutrients, have a sweet flavor for healthier desserts,
and even go great in more savory dishes. Here are some a few ways to incorporate them into your fall diet.
Add to a Smoothie
This is perhaps one of the easiest ways to use apples and pears in your fall foods. Add one or both sweetening’s and any type of [green] vegetable smoothie to reduce the tart, sour or bitter taste. But don’t stop with apples and pears, throw in a banana, a cup of yogurt, and your preferred milk of choice.
Make a Fruit Salad
If you enjoy salads as a way to add in more superfoods and eat healthier at the same time, don’t be afraid to add some fruit to it. It gives it a light, crisp flavor that is great during this time of year. When adding fruit, a vinaigrette is usually the best type of dressing, or you can just make your own by combining olive oil with a little lemon juice and honey if you want to sweeten it up. Another superfood you can consider is kale, nuts, and cranberries, right alongside your sliced pears and apples.
Sautéed Fruit
This turns your chosen superfood into a type of dessert that is light and sugar-free, aside from the natural sugars within the fruit itself. You can go with just apples and pears or mix and match with other fall fruits as well. If desired, you can use coconut butter or cashew butter instead of regular butter, for a nuttier flavor. Sautee on low heat some coconut oil with a little sea salt and cinnamon.
Apple and Pear Butter
Apple butter is a very popular choice in the fall, as it is perfect for topping your cookies, muffins, scones, or even toast. You might even consider going one step further adding in pears. It can be made using a slow cooker. If you want, you can also mix in some pumpkin, maple syrup, brown sugar, cinnamon, and other fall spices like ginger and cloves.
Oct 16, 2022
Fall Fruit Ideas – Oh My!
Two of the most popular superfood fruits to enjoy in the fall are apples and pears. They are both loaded with vitamins and nutrients, have a sweet flavor for healthier desserts,
and even go great in more savory dishes. Here are some a few ways to incorporate them into your fall diet.
Add to a Smoothie
This is perhaps one of the easiest ways to use apples and pears in your fall foods. Add one or both sweetening’s and any type of [green] vegetable smoothie to reduce the tart, sour or bitter taste. But don’t stop with apples and pears, throw in a banana, a cup of yogurt, and your preferred milk of choice.
Make a Fruit Salad
If you enjoy salads as a way to add in more superfoods and eat healthier at the same time, don’t be afraid to add some fruit to it. It gives it a light, crisp flavor that is great during this time of year. When adding fruit, a vinaigrette is usually the best type of dressing, or you can just make your own by combining olive oil with a little lemon juice and honey if you want to sweeten it up. Another superfood you can consider is kale, nuts, and cranberries, right alongside your sliced pears and apples.
Sautéed Fruit
This turns your chosen superfood into a type of dessert that is light and sugar-free, aside from the natural sugars within the fruit itself. You can go with just apples and pears or mix and match with other fall fruits as well. If desired, you can use coconut butter or cashew butter instead of regular butter, for a nuttier flavor. Sautee on low heat some coconut oil with a little sea salt and cinnamon.
Apple and Pear Butter
Apple butter is a very popular choice in the fall, as it is perfect for topping your cookies, muffins, scones, or even toast. You might even consider going one step further adding in pears. It can be made using a slow cooker. If you want, you can also mix in some pumpkin, maple syrup, brown sugar, cinnamon, and other fall spices like ginger and cloves.