HEALTH☼VISION Board (Big) Picture (& Links)

• THIS IS POST #1 Pics and Links
• • Goal was to use a little vision board mentality for the Health of It
• • The Main Idea of This Thread -> The Importance of Health and info that brings the basics of health to the forefront of your mind and in your daily routine/activities…
• My hope is that the thread is reader-friendly enough, where you will define health for yourself. This is a thread I’ve been attempting to give time to in between …life.(: Hopefully you can take away something that assists you with your unique journey, and continue to create routines in your life that work well. Of course it is also my goal to inspire myself right along with you…to keep health as a top priority…an urgent and important quadrant ….progressive and maintained. -> Taking care of yourself is never about what the other guy is doing. It is about focusing on & fine-tuning yourself

• MAKING HEALTH #1
• 1. Accept your (current) limitations in re:to time, space, energy and money
• 2. Be consistent (ongoing and a little at a time)
• 3. Success breeds success (the more you do, it will get you to want to do more)
• 4. One day at a time (with organizing yourself toward your goal(s)
• 5. You only have to live up to your own expectations.
• 6. If you don’t do as you had planned—start fresh-

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• “The few things that work fantastically well should be identified, cultivated, nurtured, and multiplied.” — Richard Koch is a former management consultant,entrepreneur, and writer

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• creative tools

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• very clear and easy printable for planning food goals

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• • To Your Optimum Well Being- WHOLE PERSON HEALTH

...Whomever/whatever assists in your passionate desire to continue your journey…to grow…and love life…I salute you all for utilizing what works for you(:

• Thank You
• • • Thank You to Who and Why?*
• For Bmindful Community Just for the Health of It
•  Love is a large part of wellness and we certainly share lots of that on bmindful

Lee’s Bmindful-creation has contributed to many members & passersby… focus on what good wellrounded health…optimum health…means to them and freedom to express themselves in their unique style. Thank you!

• How about a little music???

Anything You Want ———————————————————————————————————-

• Some Ideas (pictures and words…articles and posts etc) That Might Trigger Your Ideas (point your mouse-cursor to item and see if it is words, pictures)
• Helping Others
• Peppers in the Sun
• Go After What You Want
• You’ve Always Had the Power
• See Feel Be-
• It is better to believe than to disbelieve; in so doing you bring everything to the realm of possibility by Albert Einstein
• Creative Idea from MCM ...to make a vision board
• Making your affirmations, ideas, quotes into flash cards for your vision boards
• Click this link & see the archives-section link on that site…on the right …click on that and then look at bottom of page
• Vision Board Uncertainty?
• How to Use a Vision Board to Activate the Law of Attraction
• daily printable

• Mouthwatering Picture of a Blood Orange
• Mouthwatering Picture of another favorite Orange of mine -Cara Cara
• Mouthwatering Picture of Peppers, Cabbage and More
• Mouthwatering Picture of Grapes
• Mouthwatering Strawberries
• Mouthwatering Nature’s Candy Strawberries-Grapes
• Mouthwatering Sweet Crisp Apples
• The Veggie Case Picture
• Lemons
• Luscious Assortment pumpkins..gourds…

————————————————————————————————————— More Bmindful Health Threads

• What Healthy Thing Are You Doing? -if you want to share
• Total Fitness in 30 Minutes a Week

....more coming soon MINDFUL Vision Board WHOLE-PERSON HEALTH

• M I N D F U L WHOLE-PERSON H E A L T H Thread
• Powerful Beyond Measure

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” — Marianne Williamson

• Power in Directing Ourselves-Affirmations
• FOR THE HEALTH OF IT – AFFIRMATIONS

I listen to my body and heed its needs. I thank my body for my continued well-being. I send love and appreciation to all the cells of my body. My body maintains itself in perfect health. My whole body vibrates with optimum health and energy. My body thanks me for looking after it. Deep within man dwell these slumbering powers; powers that would astonish him, that he never dreamed of possessing; forces that would revolutionize his life if aroused and put into action. ~Orison Swett Marden Empowerment Promises The Self Empowerment Pledge by Joe Tye Seven Simple Promises That Will Change Your Life

• Monday’s Promise: Responsibility: I will take complete responsibility for my health, my happiness, my success, and my life, and will not blame others for my problems.
• Tuesday’s Promise: Accountability: I will not allow low self-esteem, self-limiting beliefs, or the negativity of others to prevent me from achieving my authentic goals and from becoming the person I am meant to be.
• Wednesday’s Promise: Determination: I will do the things I’m afraid to do, but which I know should be done. Sometimes this will mean asking for help to do that which I cannot do by myself.
• Thursday’s Promise: Contribution: I will earn the help I need in advance by helping other people now, and repay the help I receive by serving others later.
• Friday’s Promise: Resilience: I will face rejection and failure with courage, awareness, and perseverance, making these experiences the platform for future acceptance and success.
• Saturday’s Promise: Choice: I will have faith that, though I might not understand why adversity happens, by my conscious choice I can find strength, compassion, and grace through my trials.
• Sunday’s Promise: Faith: My faith and my gratitude for all that I have been blessed with will shine through in my attitudes and in my actions.

About the Author Joe Tye is president of Paradox 21 Inc., which provides corporate training and culture change initiatives based on a proprietary curriculum of The Twelve Core Action Values of Personal Leadership Effectiveness. He is also the author of several books and audio programs on personal, career, and business success, and a popular motivational speaker. ————————————————————————————————————-

• “The reward of a thing well done is to have done it.” – Ralph Waldo Emerson

————————————————————————————————————- Affirmations on Progress below are by Che Garman…I just created the order and I changed created to co-created(:

• I congratulate myself for all the good in my life because I know that I co-created it.
• I reward myself regularly with moments of undisciplined freedom and spontaneity.
• I’m am traveling the path to achievement and prosperity.
• It feels great to be putting my life in order.
• No matter where I am, I am always looking forward.
• I always make choices that benefit my cause.
• I celebrate each small step of progress towards my heart’s desire.
• I am joyfully making my way towards my destination.
• I notice each little improvement in my life.
• I reward myself for trying new things.
• I reward myself often.
• I find something to celebrate every day.
• I focus on my dream, and eagerly take the next step to bringing it into reality.
• I move forward without hesitation.
• I celebrate every day of life equally.
• I encourage and praise myself even when things don’t turn out as I planned.
• I congratulate myself every day for the great progress I am making.
• I easily progress from one undertaking to the next.
• I celebrate all improvements I make in my life.
• I celebrate each small victory.
• I acknowledge my progress and celebrate it daily.
• I can see light at the end of the tunnel now.
• I celebrate all accomplishments, both great and small, with equal joy.
• I forge ahead towards my goals, no matter what.
• I am progressing forwards at all times.
• I am guided in positive directions every day.
• I am shown the way one perfect step at a time.
• I acknowledge and celebrate my daily achievements.
• I am successful because I always keep moving forward in my life.
• I acknowledge every small achievement in my day.
• I am moving in the direction of my dreams.
• I always know exactly where I am and exactly what needs to be done.
• I am always moving forward in my life.
• I am delighted with the direction my life is taking.
• I am making steady progress towards my dreams.
• I am moving forward in every moment of my life.
• I am on my way!
• I am so thrilled to see my life moving in a positive direction.
• I am the helmsman of my life.
• I am the leader in my life.
• I celebrate every manifestation in my life, both big and small.
• I celebrate my accomplishments, no matter how small.
• I celebrate my progress at every opportunity.
• I celebrate the completion of each of my goals.
• I direct the course of my life.
• I encourage and praise myself whenever I succeed.
• I enjoy the feeling of accomplishment that comes from completing tasks.
• I faithfully reward myself for every achievement in my life.
• I give myself an A+ for all I’ve accomplished today.
• I honor my goals by celebrating each step towards them.
• I keep moving forward, all day long.
• I know that my success is certain if I keep moving forward.
• I know with absolute certainty that I am making progress towards my goals.
• I love the feeling of making progress.
• I love the satisfaction I get from a job well done.
• I make progress one step at a time.
• I move forward with confidence and ease.
• I praise myself for all accomplishments, both big and small.
• I recognize my progress, and acknowledge the successful things I do each day.
• I regularly celebrate my strengths and abilities.
• I remember to reward myself every time I complete one of the steps towards my goal.
• I see every new day as another stepping stone towards my goal.
• I shower my being with positive words of encouragement.
• I support and encourage myself with praise and appreciation.
• I take pleasure in the journey but keep a keen eye on my destination.
• I take the time to celebrate every small success in my life.
• I treat myself to something special every once in a while, because I am worth it.
• My desires give me positive direction in my life.
• My diligence reaps great rewards.
• My direction is always forward.
• My dreams are gradually becoming reality.
• My enthusiasm about my goals is rewarded with progress.
• Today, I am taking one step forward, however small.
• With every breath I take, I am bringing more and more direction into my life.
• Every day I am getting closer and closer to realizing my dreams.
• Every day I am getting closer to total freedom.
• Every day I am guided to exciting and rewarding experiences.
• Every day I take at least one action towards my goal.
• Every task I do is an important step closer to my dream.
• Everything I do takes me closer to my dreams.

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• Feeling a sense of balance in life assists in taking care of areas that often get “back-burnered”
• Discipline

Brian Tracy has a new best seller that looks good, as most of his work does(: It is entitled the Power of Self Discipline-No Excuses.
I received an excerpt/exercises from it and wanted to share it with you.

• Action Exercises by Brian Tracy:

Take out a pen right now and write down your answers to the
questions below.
1. If your work life and career were ideal, what would they
look like? What one discipline could you develop that
would help you to achieve it?
2. If your family life were ideal, what would it look like, and
what one discipline would help you the most to make it a
reality?
3. If your health were perfect in every way, what disciplines
would you have that make it possible?
4. If your financial situation were ideal today, what one discipline
would you have that would help you the most?
5. Why aren’t you already as successful as you would like
to be, and what one discipline would help you the most to
achieve all your goals?
6. What one skill could you develop that would help you to
realize more of your goals?
7. If you could wave a magic wand and be completely disciplined
in one area, which one discipline
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• roadblocks can be overcome, allowing you to strengthen your resolve to accomplish just about anything your mind and body are capable of accomplishing. Here are 12 strategies for doing just that:

•  1. Do your research. Before you begin any new habit or goal, give yourself several days to know exactly what’s involved in making this change happen. How much time will it take? How will you insert it into your day? Who else will it impact and how will you deal with them? What special equipment or information will you need? What preparation is necessary? What must you give up to make this happen? How will it impact your life once you’ve accomplished it?

•  2. Make an honest decision. Armed with the knowledge from your research, make an informed and honest choice. Are you willing to do the work involved in making this thing happen? Will the outcome be worth the effort? It’s hard to know for sure until you start taking action, but you should have some idea of what to expect before you charge ahead.

•  3. Reduce overwhelm. If the goal or habit seems daunting, it will quash your desire to work hard for it. Break it down into small, simple, and brief actions or tasks. Make it so easy to do that it doesn’t feel like a chore. With a new habit, start with five minutes a day, every day — slowly increasing your time over several weeks.

•  4. Make a public promise. Tell people what you are doing. Announce it to friends, family, on Facebook and Twitter. When you go public with your intentions, it immediately strengthens your resolve. A public commitment shifts your own thinking about your seriousness. No one wants to be embarrassed in front of others.

•  5. Set up regular accountability. Create a system of accountability so that you can report your actions, successes and failures, every day. This may be a friend or it could be on Facebook or in a forum of some kind. Don’t just announce it once and then disappear. Let the world know about your progress.

[Selfcare-Commentary for #4 and #5-there are different views on going public with intentions. Weigh it out for yourself…weigh your motives and your needs.

• If it is accountability and support you are looking for, by all means tell others that pump you up…
• Though I see the other side too…great to rely on your on yourself for accountability…get yourself psyched….tell no one-belief. It has been said …involving others sometimes “takes the air of your balloon”.
• Personally, I believe it depends on the goal, the person, the supportive individuals you share with…the motive and the need…There have been times being mysterious with my plans served me very well…Keeping tabs on my progression…got me in the flow(: And other times…sharing in a supportive setting/a mastermind setting served me also. That’s my view. Would love to hear yours] (:

•  6. Expect difficulties. There will be life situations that might try to get in the way of your efforts. And it is so easy to allow them to undermine your work. Think in advance of possible problems that might arise and decide how you will deal with these situations. Decide in advance what you will allow to interrupt your work and stick to the plan.

•  7. Use positive self-talk. When you want to quit, your mind starts reaching for excuses and reasons to give you an exit ramp from the work you are doing. Be aware of your mind’s efforts to sabotage you, and intentionally begin saying supportive and positive things to yourself the minute you feel mental resistance.

•  8. Visualize the outcome. Visualization has an incredibly powerful effect on the brain. It can actually rewire neural pathways in your brain to support the physical efforts you are making. Take a few minutes prior to taking action on your habit or goal to visualize yourself accomplishing it.

•  9. Move past failure. It takes practice to strengthen resolve and follow through on just about any endeavor. And if you tackle something “hard”, like diet or exercise, chances are good you will fail a few times before you are successful. Failure doesn’t mean it can’t be done. It might mean you started too big or didn’t plan ahead. Learn from the failure and start again, correcting what you think caused you to give up. Be kind to yourself and know that building resolve is a work in progress.

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• What Does Practice Do?

“In the long term, it helps us to develop more awareness so that we have more freedom to choose what our responses are going to be in any given situation. This means, for example, that we can find ourselves in a situation that would normally make us anxious, but we can choose instead to cultivate patience and calmness”
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•  10. Attempt one at a time. You may have many goals and many things you want to accomplish, but until you strengthen your resolve with one effort, don’t attempt to tackle several at a time. Begin the process of strengthening your resolve with something easy. When you accomplish that, move on to another, slightly harder effort. Build up to difficult goals or tasks so that you know what to expect and how to cope with interferences or problems.

•  11. Practice resolve in small ways daily. Without judging your success or failure, attempt to resist small temptations during your day (ie: snacking, surfing the internet too long, gossiping). Prove to yourself that you are capable of small acts of self-discipline. These little successes will support your larger efforts at strengthening resolve.

•  12. Accept full responsibility for your actions. Most of what happens to us in life is a result of our own choices. Yes, there are some things that are out of our control, but even then, we can choose how to react to them. We are not victims. We have an endless array of choices that can change the quality of our lives. There is tremendous power in that.

•  You have the gift of a powerful brain, but it sometimes has a mind of its own! Fortunately, you also have the ability to harness that power and apply it to a fixed purpose that can enhance your life, your health, and your happiness. If you exercise your mental muscle of resolve, over time, you will develop the mental strength and confidence to accomplish whatever you set out to do.
• Pickthebrain.comblog
• Barrie Davenport is a personal and career coach and founder of Live Bold and Bloom, a blog about bold and fearless living. She is also the creator of Discover Your Passion: A Step-by-Step Course for Creating the Life of Your Dreams.

Post #2

• Stages of Change thread
• Great chart for stages of change

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• Acknowledge your resistance and watch yourself bloom !

Excerpt from a passage written by Jennifer Louden -Life Coach

• So, when you’re feeling squirrelly, whiny or stuck, take yourself by the hand and say something like, “I don’t feel like doing anything, but I can acknowledge how I feel without being impressed by it. I can accept that I am feeling this way, even if only for a blink of an eye. And when this part of myself feels heard, I can ask, &;squo;What is one thing I can do to be kind to myself right now?’” Love, which is what acknowledgment really amounts to, is truly the great fear dissolver.
• Acknowledge your resistance and watch yourself bloom !

WRITTEN BY Jennifer Louden-Life Coach
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• I always liked the following steps..Lee posted the list before .Not sure who originated them. The commentary is from David Allen

. 1. Unconscious incompetence. I don’t know what I don’t know about what I don’t know that I could know. Or, I know something is wrong, but I’m not sure what it is, and what I’m doing or not doing that’s causing it. 98% of the people I relate with feel somewhat embarrassed about their “productivity” skills and systems, but they don’t know what exactly to change or how to change it.
2. Conscious incompetence. I know exactly what I should be doing, but I’m not doing it. I know that I need to externalize and capture and clarify and review my commitments, but I haven’t changed my habits yet of keeping them in psychic RAM and continually avoiding next action decisions.
3. Conscious competence. I know what to do and I’m doing it, but I’m really needing to stay focused and “get” myself to do it regularly. I am still thinking about the process so that I do the process.
4. Unconscious competence. I’m free to be on to bigger things. I’m just using the process to focus, but no longer having to think about the process itself.

THE BOILING FROG
Yes, it seems to be easier to be a gradually boiling frog in life, but one just ends up well-cooked but not happy or not nearly as happy as one could be.

WHAT IS THE BASIS FOR THIS METAPHOR?

A frog thrown into boiling water will immediately jump out.
However, if one puts a frog into lukewarm water and then gradually heats it up, the comfortable frog in its not noticing what is happening a degree at a time will boil to death without trying to jump out.
THE RESULTS OF LIVING THIS WAY
People will live lives full of tv, reactive behavior (anger, resentment, upset, etc.), stress, bad relationships, distracting addictions, and low payoff and/or harmful activities. Often they never know what they missed or they might even think it was an ok life, but the way they lived was not as healthy (or even healthy, period) or nearly as happy as it could have been.
Most people don’t even know how happy they can be…
THE BETTER LIFE COMES FROM...
The better life comes from living an intentional life, a managed one, one created by you on purpose. Surely it is your intention to live a good life, but what we’re saying here is to live that life intentionally, on purpose, making it happen rather than being passive about. Taking the bull by the horns, taking the reins, being the captain of your ship, the master of your own destiny – all those old corny sayings put together into one, where you are 100% responsible for your life.
...above from Keith Garrett’s site of life management alliance and a bmindful friend (FOR THE REST OF KEITH’S ARTICLE/ARTICLES GO TO LINK)
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Eat That Frog PDF
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So “Eat That Frog”:
ACTION EXERCISE = Make an analysis of your current energy levels and your daily health habits. Resolve today to improve your levels of health and energy by asking the following questions:

[1] What are you doing physically that you should do more of?

[2] What are you doing that you should do less of?

[3] What are you doing that you should START DOING —- if you want to perform at your best?

What are you doing today that affects your health that you should STOP DOING altogether?

Whatever your answers are to these questions, TAKE ACTIONS TODAY!
(from Brian Tracy’s Books/tapes Eat That Frog)
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The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one. ` Mark Twain

[ we all know Mark Twain wasn’t the first to share this info, but it doesn’t hurt to hear it again no matter who says/said it first]
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by Keith Garrett of life management alliance and a bmindful friend

The key operating principles in the physical area, from which others are derived are:

1. Develop no tolerance for less than being healthy, high energy
2. The body seeks balance, so stop the barriers Relax, rest Breathing No sugar ups and downs!!!!!!!
3. Flow – Move it or accumulate it! (Exercise to move lymph, heat, water)
4. Feed it the right stuff – But easily, feeling full and satisfied
5. No crap in – Food, air, water of quality
6. Simplicity and convenience maximized, so we’ll do it!
7. Measure it and review it on a systematic scheduled basis.

We just figure out ways to implement these easily so you are not tempted to do otherwise or languishing like the gradually boiling frog.
IT’S A NO BRAINER

It’s no contest in looking at the low benefits compared to the costs, what is called a “no brainer” as it is so obvious. If one makes a decision other than to not give in to the short term impulse, then one is operating without using one’s higher brain – a real pity, as it has a lot of benefits.

Plus your brain does not operate well when your body is out of whack, so there is a “no brainer” in another sense – you have no operating higher brain when you’re “off”. The loss of brain function is not a good idea. Duh!

Stability is the only choice.

...above from Keith Garrett’s site of life management alliance and a bmindful friend
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Like Keith says “Measure it and review it on a systematic scheduled basis”
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Sleep off → Emotion sensitivity ↑ → Eat for comfort → Sugar off → Emotion sensitivity ↑

Upset → Chemicals Imbalance ↑ → Anxiety feeling ↑ → Eat to calm → Emotion sensitivity ↑ → Upset ↑

Upsets, sugar instability → Can’t sleep well → Upsets, sugar instability ↑ Can’t sleep well

And on and on and on. Get out of balance in one and you are likely to get out of balance in another. You can’t afford to start the cascade. Take all cautions and use all strategies to avoid this.
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• *SUGAR BALANCE STABILITY – GUARD IT LIKE GOLD*√

Keeping one’s blood sugar stable is vital. Growing up and not eating from impulse or to quash a slight discomfort or bit of anxiety. Operating from the long term perspective of greater good.

Making a decision while in your higher brain, making sure there are none of the “enemy” (treats) available in the house, eating small meals with protein, exercising – all are doable and essential. Without compromise.

Even in the relatively short term, the positive reward of a sugar indulgence is offset by a dropping of the blood sugar and feeling not so good for a longer time, not to speak of the long term damage of the addiction (yes, addiction).
...above from Keith Garrett’s site of life management alliance and a bmindful friend
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• • The 2 Step Process of Achieving Optimum Health

1. Start

2. Continue
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• WILL YOU FAIL?

You will never fail, but you will have efforts and times where you “do not succeed”. This is a given that whenever one expands into a bigger game, one does not have full knowledge yet of how things work, which means there are times when one will make “mis-takes”. Then it is vital that one simply recommits and goes back to the committed practice, developing more and more of that muscle (and strength) as one goes. by Keith Garrick
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“Do not doubt yourself, for where doubt resides, confidence cannot. Do not neglect yourself, for with neglect comes loss. Do not imagine yourself to be less than you are, not more than you are, but seek always to become all of which you are capable. Do not allow yourself to become arrogant or discourteous, for both are characteristics adopted by those who seek to cover their weaknesses. Do not spend time regretting the past, but invest that time wisely by preparing a better future. You are a fertile seed of the Creator of all things, destined not to lie dormant, but to spring forth from the soil called life, and grow upward toward the unlimited horizons – overcoming all obstacles in the process. It is your destiny to tap your talents and to achieve all that of which you believe yourself to be worthy…to love more, anticipate more, overcome more, plan more, attract more, and to enjoy more than you ever dreamed possible. Such is the standard of life awaiting your mental decision and outstretched hand. You are deserving – you are becoming – and you shall succeed.” by Jim Rohn
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• I am not judged by the number of times I fail, but by the number of timesI succeed; and the number of times I succeed is in direct proportionto the number of times I can fail and keep on trying. ~ Tom Hopkins

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• Every time you make a casual promise to yourself — without checking in first to see if you actually want to and are able to keep this promise — you erode your trust in yourself

– Jennifer Louden
==========
Personal Trust & Accountability

• Realistic Expectations?
• One of the best things I’ve learned to include in my daily writing helped me further develop clarity and trust in myself
• Ahhh Clarity

I once took a self-trust inspiration e-course from Jennifer Louden
. I truly picked up some great things. She asked the question :What makes a good promise to yourself, a promise that grows self-trust?

• Clarity, Competency, Conditions of Satisfaction, and Completion
• With clarity, she asked you to ask yourself to be be clear with your promise/intentions to yourself. I declare that I will _____________.

• With Competency, she asks you to review if you are able to comply with your intentions.

• With Conditions of Satisfaction, she asks you to ask yourself find a way to know if you did what you said you were going to do.

• And with Completion, you ask you to to follow up on yourself to see if you keep your promises. For myself, I write about my follow-thru, to discover why or why not, without harsh criticism.

===============
I really enjoy Jennifer Louden.
She Believes: Self Love + World Love = Wholeness for All

Here are some things she has written on self trust:

Without self-trust, you forget what you can do and who you can be.
Without self-trust, fear has a wide-open route to your mind and your future.
Without self-trust, you believe the snide whispers of perfectionism and get stuck.
Without self-trust, you dare not face your actual missteps, and lose the best opportunities to learn — and thus to develop more self-trust.
Without self-trust, its hard to take action. Action (not planning) is how you get what you want.

Words are powerful! Action is Magical (:
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Get a great freebie from Jennifer Louden
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• The sacred is ever present. I need not conjure it, and cannot create it. It is in our midst as an unsolicited gift. I need only do my best to honor it as I grow more attuned to its language ~unknown

• Let It All Be (Tuesday, March 27, 2012) ~ by Ralph Marston Do your best at doing what you do, and accept that the rest is as it is. Hold yourself to the highest standards, while letting go of your need to place judgments on others. Free yourself from the burdens of anger and resentment. No amount of negativity can change what has already happened. Tap into life’s immense abundance by gracefully and gratefully accepting what is. Give richness and meaning to that abundance by putting it to good use with focused effort and persistence. Nothing is achieved by getting uptight about things that don’t really matter anyway. Let it all be, take it all in, and put all your focus and energy into making a positive difference going forward. Make life good in every moment by allowing life’s goodness to be and to grow. Instead of fighting against what has already come to be, make a point of finding the value in it all, and in making that value grow. From here, you can go anywhere. Let this moment be, and rise from it into the reality of the very best life you can envision.

POST #3

• Nutrition and Goal Achievement Books/Audios Tapes & youtube Audios/References

Books, PDF’s and Audios

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• The Energizing Heart

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Brian Tracy
One of the best investments I’ve ever made toward moving forward in my life is a Brian Tracy Library. I wrote it down 1 day…to have a Brian Tracy Library, and very easily …I then acquired it…books and audio.
Yes Brian received his knowledge from the greats…Though his delivery and his compilation of things resonate well for my needs. Thank you Brian!

• Brian Tracy Goal planner workbook
• PDF of Workbook
• Ahhh Clarity

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MAKING THE DECISION AND FOLLOWING THROUGH FOR HEALTH GOALS
1. Define Purpose
2. Face the Truth
3. Close the Gap
(from The Power of Full Engagement by Jim Loehr and Tony Schwartz)
The Power of Full Engagement

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
From the Power of Full Engagement: Making change that lasts requires a three step process:
o Define Purpose – surface and articulate the most important
values to define a vision both personally and professionally.
Connecting to a deep set of values and creating a compelling
vision fuels a uniquely high- octane source of energy for change,
it also serves as a compass for navigating the storms that
inevitable arise in our lives.
o Face the Truth – it is impossible to chart a course for change
until you are able to look honestly at who you are today. The
first question to ask is -How are you spending your energy
today?.. Facing the truth begins with gathering credible data.
o Take Action to close the gap between who you are and who you
want to be- between how you manage your energy now and how
you want to manage your energy to achieve whatever mission
you are on. This step involves building a personal development
plan grounded in positive energy rituals. Building rituals requires
defining very precise behaviors and performing them at very
specific times – motivated by deeply held value
Authors: Jim Loehr and Tony Schwartz
Publisher: Simon & Schuster
Copyright year: 2003
ISBN: 0-7432-2674-7
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Power of Intention
Notes on Wayne Dyer’s Power of Intention
Wayne Dyer offer us the Four Steps to Intention: Discipline, Wisdom, Love and Surrender
“Say to yourself, ‘I’m
here on purpose, I can
accomplish anything I
desire, and I do it by being
in harmony with the all pervading creative force in
the universe.’” Wayne Dyer

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• Self Discipline in 10 Days (going from thinking to doing)

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• Review on the book:The World’s Healthiest Foods by George Mateljan

• Eat to Live Dr. Joel Fuhrman

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• Anthony Robbins
• Awaken the Giant Within Great purchase for your collection (:

The book is quite good, but this shortened audio version has come in handy as my own personal coach in a box All parts are approx. 11 min 9 seconds long

• Part 1
• Part 2
• Part 3
• Part 4
• Part 5
• Part 6
• Part 7
• Part 8

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• PDF inspired by Brian Tracy and Eat That Frog
• Eat That Frog PDF

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• BMINDFUL THREADS RELATED TO GOOD NUTRITION and Accomplishing Goals

• You Don’t Know Beans About Healthy Food
• Nutrition Info is the Foundation For a Healthy Diet -see thread on -I have questions about dieting

• * * 1st note -important concept when studying what is right for you: biochemical individuality [n] the con-cept that the nutritional and chemical make-up of each person is unique and that dietary needs therefore vary from person to person.Jonas: Mosby’s Dictionary of Complementary and Alternative Medicine. (c) 2005, Elsevier.

POST#4
Get out your healthy popcorn….short animation

• Out of This World Spock healthy living animation 1 min. 7 seconds

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• Daily Printable Plan
• time planning template
• Clarity

• Clarity/Decision Making 1 min 42 sec Methodical and Creative * Very Nice!!!!!
• Tools for Implementing Ideas
• Tools for Selecting Ideas
• Tools for Creating Ideas
• Tools for Defining the Problem
• Time to start putting together a plan?

Tips for Daily Planning Source: René-Louis Comtois, Formation Qualitemps
I choose to ...… √

• #1 I make daily planning one of my priorities.
• #2 I favour high value-added activities.
• #3 I do a single thing at a time.
• #4 I keep a good measure of flexibility.
• #5 I keep my main objective of the day well in sight.
• #6 To do certain tasks, I choose the most appropriate time.
• #7 I write at least one satisfying task in my daily plan.
• #8 I do not hesitate to write down in my agenda the personal tasks that I must do.
• #9 At night, before I leave, I take stock of the day and I identify the hurdles I encountered.
• #10 I take the time to think before jumping into action.
• #11 I always set deadlines for each one of my activities.
• #12 I take the habit of constantly taking notes and I organize my note-system.
• #13 I group my tasks and I reserve time in my agenda to perform grouped tasks.
• #14 I regularly refer to my daily plan to tick off the completed tasks.
• #15 I reserve some time, in my agenda, for files filed in my taskmaster and on which I will have to work more than 30 minutes. The taskmaster is not an agenda: it is used only to hold files on a temporary-basis.
• #16 I take the habit of transcribing my notes at the end of the day. I must never have to refer back to my previous days’ notes.

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• Printables, Videos, & Music

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• exercises on the treadmill-youtube keep it from getting boring and give you a good workout
• Printable Logs
• Exercise Log
• Treadmill
• Burst Training Example
• Efficient Running Technique
• Reasons to Run

• Is a Quick Workout Better than no Workout?
• Exercise-great link

Exercise chest …and many other exercises from this point
Baby Boomer Beginning Body Building with links for printable training logs
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• Importance of Particular types of Physical Activity from Dr. Mercola’s site

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Music is Powerful….especially Powerful when on treadmill or doing any part of your workout. Yes, silence and mindfulness can be golden…though music (when you choose) helps you keep your workout-discipline on target and FUN and its only special kind of mindfulness!

• Treadmill and Other Types of Exercise Music

Not all music when on the treadmill must be fast…think of burst training…so you will see a combo. Choose what works for you…and post some of your own.

• Rocky Montage
• A Little Rocky Action to Help Pump You Up

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• This post is still under construction(:

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Thanks MCM for these next creative choices to get you going…Love them!

• The finale to Giachino Rossini’s William Tell Overture
• Offenbach – Can Can Music
• Maple Leaf Rag

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• Mraz Music

Mraz Admirer thread
I’m Yours

• Natalie Merchant
• Thank You
• Santana

 Santana – Adouma (If you’ve never heard this before..this is tremendous treadmill music..It was on one of my CD’s..and it became a favorite for revving myself up..)
 Santana Samba Ti
 Santana- Game of Love

• Bruce and Southside

 Bruce and Southside Johnny-I Don’t Wanna Go Home

• Springteen

 Spirit in the Night
 10th Avenue Freeze out 33
 Born to Run on LP
 E Street Shuf part 1
 E Street Shuf part 2
 1978 Prove It All Night
 1973 Spirit In the Night
 Kitty’s Back part 1
 Kitty’s Back Part 2 faster than part 1 for your treadmill satisfaction
 Springsteen Admirer thread…more music

• Hendrix
•  Get a little wild -Hendrix Music… to treadmill Power of Soul Anything is Possible
•  Get a little wild -Hendrix Music… to treadmill Message of Love I am What I Am Thank God
•  Get a little wild -Hendrix Music… to treadmill Who Knows
•  article name New Music with Michael Craig -Review below by Michael Craig:*
• Still, let’s not get ahead of ourselves. First up is the video for Miracle Worker, a reggae number with a hint of No Doubt. Stone sings with Marley before a fantastically awkward Jagger emerges to drawl a litany of medical metaphors, including “no need for anaesthetics, I’m gonna check your chart”. In the video the group go about their day – Stone selling flowers, Marley playing records, Rahman sitting in a car, Stewart getting a tattoo

(for some reason, he’s billed as the band’s rebel) and Jagger fidgeting awkwardly in a bright pink suit. Like the song, it’s a mess but there’s something oddly compelling about it.

•  Miracle Worker

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• Joss Stone With Other Greats*

 Joss Stone and John Legend Tell Me Something Good
 Joss Stone and Rob Thomas Stop Draggin’ My Heart Around
 Cry Baby with Melissa Etheridge
James Brown
 James Brown and Joss Stone It’s a Man’s World
 John Legend and Joss Stone It’s a Family Affair
 Smokey Robinson and Joss Stone
 It Takes 2 Joss Stone and Tower of Power
 Stalemate with Jamie Hart
 Tell Me Something Good with John Legend
 People Get Ready Joss Stone and Jeff Beck
 I will Take You There Joss Stone and Mavis
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• Music that seems to work on the treadmill…that you might not get into otherwise….today anyway LOL

 “Get Down On It by Kool in the Gang 80’s music”:
http://www.youtube.com/watch?v=6KUsR2OCxrw&feature=related
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 GLOSSARY OF WELLNESS AREAS
 WHAT IS WELLNESS AND 3 MAIN CONCEPTS COINED IN THE 1970’S

• • VOCATIONAL, SPIRITUAL, PHYSICAL, EMOTIONAL, SOCIAL, CULTURAL, INTELLECTUAL, ENVIRONMENTAL

GLOSSARY of Wellness Areas
Glossary quoted from University of Miami#

• • • Vocational Wellness* is a fit between who you are called to be and what you are called to do. It is finding the place where your deep desires and gifts meet a need in the community. A “vocationally well” person expresses his or her values through paid and volunteer activities that are personally rewarding and that make a contribution to the well being of the community. Vocational wellness involves continually learning new skills and seeking challenges that lead to personal growth and a better world. Listening for and following your vocational calling is a lifelong process.
• Spiritual Wellness is the quest for meaning, value, and purpose resulting in hope, joy, courage and gratitude. It encourages one to develop a personal faith and to seek God in all things. It is the discovery and incorporation of a personal set of values and beliefs that defines the person, places the individual in relation to the larger community, and engages a faith that promotes justice.
• Physical Wellness -Physical Wellness means respecting and taking care of your body. It is applying your knowledge, motivation, and skills toward enhancing personal fitness and health. It is making healthy and positive choices regarding a variety of issues including nutrition, physical activity, sexuality, sleep, the use of alcohol and other drugs, self-care, and the appropriate use of health care systems.
• Emotional Wellness is striving to meet emotional needs constructively. It is the ability to respond resiliently to emotional states and the flow of life events. It is realistically dealing with a variety of situations and learning how your behaviors, thoughts, and feelings affect one another and your decisions. It is taking responsibility for your own behavior and responding to challenges as opportunities. An emotionally well person is self-aware and self-accepting while continuing to develop as a person. Emotional wellness is the ability to form interdependent relationships based on mutual commitment, trust, honesty, and respect.
• Social Wellness -It includes promoting a healthy living environment, encouraging effective communication and mutual respect among community members, and seeking positive interdependent relationships with others. It is being a person for others and allowing others to care for you. It is also recognizing the need for leisure and recreation and budgeting time for those activities.

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• EMOTIONAL AND SOCIAL WELLNESS

Bmindful Thread on Forgiveness

• This came from Livestrong:
• “ Characteristics of a Healthy Intimate Relationship – The goal in an intimate relationship is to feel calm, centered and focused. The intimacy needs to be safe, supportive, respectful, nonpunitive and peaceful. You feel taken care of, wanted, unconditionally accepted and loved just for existing and being alive in a healthy intimate relationship. You feel part of something and not alone in such a relationship. You experience forgiving and being forgiven with little revenge or reminding of past offenses. You find yourself giving thanks for just being alive in this relationship. A healthy intimate relationship has a sense of directedness with plan and order. You experience being free to be who you are rather than who you think you need to be for the other. This relationship makes you free from the “paralysis of analysis” needing to analyze every minute detail of what goes on in it. An intimate relationship has its priorities in order, with people’s feelings and process of the relationship coming before things and money. A healthy intimate relationship encourages your personal growth and supports your individuality. This relationship does not result in you or your relationship partner becoming emotionally, physically or intellectually dependent on one another. An intimate relationship encourages the spiritual growth of both relationship partners and makes room for God in the relationship as a partner and friend”

I messages vs You Messages
When we talk about our feelings using three words sentences we are sending what have been called “I messages”. On the other hand when we say things like “You make me so jealous” we are sending a “you message”. These “you messages” typically put the other person on the defensive, which hurts communication and relationships rather than helping.
Note that when we say something similar to “I feel like you…” we are sending a “you message” in disguise as an “I message”!

• Ahhh Clarity

• From a blog I found:Adversarial Triggers …Another thing we do unwittingly, is create an adversarial perspective where none was intended. This in turn begins a reactive cycle of defenses, assumed intentions, projections, and more defenses, with nobody actually engaged in dialogue with the other person. This resembles “shadow boxing,” where projections on the wall are having the exchange.

So how does this happen? How do we create these rifts? It takes two to tango; there are the words spoken, and there are the thoughts, feelings, and pre-recorded reactions on the receiving end. Both can be filled with potential landmines. Your ability to affect someone else’s receiving end is tied to minimizing potential triggers.

Let’s say we had a plan to go to a Farmer’s Market on Saturday morning. Thursday night, you break your leg. Obviously this is not something you would choose to do. When I hear that we’re not going to the Farmer’s Market, I tell you that I’m “disappointed.”

Now this is a perfectly valid and genuine thing to feel. Ironically, without a little extra care, verbalizing that disappointment can create a rift. When I say that “I’m disappointed,” there are a couple of things that happen.

You very well may hear the unspoken accusation “you disappointed me.” Words like “disappointment” tend to be trigger words (one of those vestigial parent’s-voice-in-your-head things) which can evoke an irrational reaction and defense, that once again separates us from the engagement of dialogue. When what’s heard is “you disappointed me,” you feel bad. When you feel bad, you “cope,” you don’t communicate. Let’s think about this for a second: you didn’t disappoint me by breaking your leg, and yet without me taking a moment to think about how my words could be taken, I delivered a message that was way off track.

What could I do differently? First of all, I need to create an “us” in my language. I haven’t included you in what’s going on. It’s all about me. That may not be my intention; I could have the opposite intention and want to express how much I wanted to see you, but my words were about my experience, my world, my view. No doubt you would be easily as disappointed as me, (plus you’ve got a broken leg.)

Let’s rewind the tape, and rather than speaking from the “me” perspective, I’ll speak from the “we” perspective. When I hear that we’re not going to the Farmer’s Market, I may well be disappointed, but how about you? What if after making sure you’re okay I said something like, “Well, maybe we can’t do what we planned originally, but it was more about being together than just going to the market, so what else can we do?”

Bringing it all the way up to full consciousness, we can see that much of the time there’s a child stamping his or her foot for things to go his or her way, to be seen, to be heard. And we are not that hurt child anymore, so we really can get past that. Once we do, there’s an amazing ability to connect with each other on a deeper, more adult level.

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Thought Errors
An Incomplete List

Errors of Perception

Negative thinking
Positive thinking
Polarized thinking
Anticipatory thinking
Overgeneralization
Over attention to detail
Under attention to detail
Misattribution of motives
Misattribution of meaning
Confusing motives with outcomes
Personalization
Misattribution of responsibility and control
Fact-inference confusion
Fact-theory confusion

Errors of Expectation

Shoulds, oughts, musts, and have tos
Fairness
Happiness
Consistency
Understandability
Logicality
Good decisions lead to good outcomes.
Efforts are rewarded.
People do what they are taught.
People want to participate in decision making.
Problems can be solved.
Honesty will be reciprocated.
Honesty will produce the desired outcome.
If people receive the same information, they will reach the same conclusion.
Self-fulfilling prophecy

Some Principles That Help Clarify Reality

Everybody makes his or her own rules.
Everyone plays by his or her own rules
Rules are not necessarily logical.
Voluntary behavior is by choice.
Behavior cannot necessarily be predicted.
Reality is contingent neither on accurate perception nor on belief.
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Ten Common Cognitive Distortions:

1. All or nothing thinking. Black or white.

2. Overgeneralization. Always/never…

3. Mental Filter. Dwell on negative aspect. Filters out the positive

4. Disqualify the positive. Changing + into –

5. Jump to conclusions: a)mind reading b)fortune telling

6. Magnification/minimization (Catastrophizing)

7. Emotional reasoning. I feel like x therefore I am x.

8. Should statements.

9. Labeling.

10. Personalization

When feeling… Judgmental
opportunity to become more…Accepting, compassionate, understanding
When feeling… Confused… opportunity to become more… Educated, enlightened, informed
When feeling…Critical… opportunity to become more… Accepting, compassionate, constructive
When feeling… Needy, Weak, Dependent… opportunity to become more… Strong, Confident, Independent
When feeling… Pessimistic … opportunity to become more…Optimistic
When feeling…Self-blaming, self-destructive… opportunity to become more… Self-accepting, self-compassionate
When feeling…Insecure … opportunity to become more… Self-secure

• BOUNDARIES
• at some point…-letting go (from http://naturecanopy.typepad.com/lilolu/2011/12/a-healthy-way-to-let-go.html)
• Boundaries and Compassion ...on this link and setting effective boundaries “When I honor my feelings and have appropriate shields in place, the misguided behavior of others ricochets off me the way a reflection bounces off of a mirror. I mentally radiate white light onto the person I’ve used as my foil and forgive myself for using them to feel bad. I also forgive them for the part they’ve played. If they have stepped over a boundary of mine that wasn’t strong enough, I thank them (inside) for showing me where to improve it. It’s not always easy to set boundaries and they are usually met with resistance at first, but implementing them when necessary is the only path to peace”
• EMOTIONAL AND SOCIAL WELLNESS

Guy Finley

• Let Go of the Pain of Blaming Others for Their Imperfection

by Guy Finley
The following article is excerpted from Letting Go

Key Lesson : Even though we must each do all that is in our power to make our lives and this world as perfect as they can be, we must never forget that perfection is a relationship and not a set of rules by which to justify punishing ourselves, or others.

Let Go and Grow Happy !
You can spend your time struggling, in vain, to make others into what you want them to be, or you can see the inherent flaw in thinking this way, and — rather than trying to change others to suit your needs — see through the false idea that someone else is responsible for your fulfillment.

You can let go of those resentful feelings toward your job, because the treadmill isn’t what you are doing but the way you are thinking.

You can let go of trying to change other people, because you are what is bothering you about them.

You can let go of the fear of unforeseen changes or challenges, because all you really ever have to face in any challenging moment is yourself.

Best of all, you can let go of the impossible and unbelievably self-punishing task of thinking that you are responsible for the way the world turns. The only world you are responsible for is your inner world : the world of your thoughts and feelings, impulses and desires.

You are always right where you need to be to take the next step beyond yourself .

For more pieces from Guy Finley see thread-A New Model For Success
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• Cultural Wellness is being aware and respectful of your own faith traditions and cultural background as well as learning about, accepting, and contributing to the diversity and richness present in other faiths and cultural backgrounds. It is acting towards oneself and all others with sensitivity, consideration, understanding, appreciation, tolerance, and civility.
• Intellectual Wellness is having a curiosity and strong desire to learn. It is a lifelong process of creating and reflecting upon experience, staying stimulated with new ideas, and sharing. It is discovering challenges, overcoming barriers, and integrating opportunities to grow, make plans, develop strategies, and solve problems in an academic community dedicated to leadership in service to others. It is the ability to engage in clear thinking and recall, and to think independently, creatively, and critically.
• Environmental Wellness is an awareness of the precarious state of the earth and the effects of your daily habits on the physical environment. It is respect for God’s creation and the beauty and balance of nature. Environmental wellness involves maintaining a way of life that maximizes harmony with the earth and minimizes harm to the environment. It includes being involved in socially responsible activities to protect the environment.

• • Health -The Challenge of Defining It

Some individuals see health as the absence of disease. Others see health (as I do as well), as an art and science to help themselves discover the synergies between their core passions and optimal health, enhancing their very being to strive for optimal health. So what is optimal health? It is a balance of physical, emotional, social, spiritual, and intellectual health.

• What do you think of good health? Do you think of just not being sick (absence of disease)? Or do you think of truly optimum health?

==========
Health Definitions East versus West
Eastern
A state of well being in which the body is vital, balanced & adaptive to its environment.
Western
Absence of disease, pain, defect, or symptoms of illness (no theory of health).
==========
Foundation Concepts of Natural Health Model Definitions
“Foundation Concepts of Natural Health Model
Balance: a state of internal stability, equilibrium and coherence. In Chinese Medicine, the proportions of yin and yang (complementary opposites) of any element are nt “stuck” in either excess or deficiency. The degree of balance in all aspects of life-bio-energy, bodily processes and lifestyle-is a step toward or away from health”
East vrs West
Vicious Cycles
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• • HEALTH-PROMOTION IS HUGE THESE DAYS

The challenge of health promotion begins with defining health. The 2nd part of the challenge is the awareness of what it takes to aspire to goals toward attaining and maintaining “optimum health”. And the last part of the challenge is doing it.
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& What is Health… Wellness…
 POST # (a work in progress…not finished)

• [1A] What is Wellness and 3 Main Concepts Coined in the 1970’s by John W. Travis, MD, MPH,?

(quoted from above link)
What is Wellness? – Looking at the Whole Person
Wellness is a choice—a decision you make to move toward optimal health.

Wellness is a way of life—a lifestyle you design to achieve your highest potential for wellbeing.

Wellness is a process—a developing awareness that there is no endpoint, but that health and happiness are possible in each moment, here and now.

Wellness is a balanced channeling of energy—energy received from the environment, transformed within you, and returned to affect the world around you.

Wellness is the integration of body, mind, and spirit—the appreciation that everything you do, and think, and feel, and believe has an impact on your state of health and the health of the world.

Wellness is the loving acceptance of yourself.
John W. Travis, MD, MPH

• “Almost half of all premature deaths in the United States and other developed countries are caused by lifestyle related problems. We can prevent many of these deaths and enhance quality of life for millions of people if we can help them exercise regularly, eat nutritious foods, avoid tobacco and excess alcohol, learn to manage stress, enhance social networks and economic conditions, clarify lifestyle values, and achieve a sense of fulfillment in their intellectual pursuits” American Journal of Health Promotion | 248-682-0707

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POST#5

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•  So Why Be Healthy?

22 REASONS WHY.
1. Vitality
2. An abundance of energy
to do everything you want to do
3. Happiness
4. Love and closeness with others
5. Satisfaction and fufillment in life
6. Healing symptoms and disease
7. Symptoms and disease going way
8. Relief from the suffering that goes with the symptoms of disease.
9. Inner Peace
10. Being symptom and disease free
11. Mental focus, memory, and clarity (no brain fog)
12. Being awake and fully alive everyday (not dragging through stuff and surviving)
13. Being present and having the ability to be with people.
14. No worry or fear.
15. Being confident in yourself
16. Being complete and happy
17. The ability to deal with issues that arise simply and with ease
18. Having better health now, for security for yourself and your family later.
19. More time to do what you want
20. Simpler choices
21. Looking great, feeling good, reducing fat, and having tons of energy
22. Being satisfied, and not being hungry all of the time.
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My list comes from something called “ How to Have a Healthy Lifestyle with a Busy Schedule ” by Sabrina Ryan and Anne Kowlaski, OCPA, Spring 2009
==========

I handwrote the list below in my notebook for exercise motivation and didn’t write the source-> I think it’s from Dr. Mercola’s website. It helps me. I hope it does good things for you too. (:

•  So Why Exercise? It’s not ALL about the music
• Physical Benefits of Exercise

STRENGTHENS THE HEART
IMPROVES LUNG CAPACITY
INCREASES METABOLIC RATE
IMPROVES CHOLESTEROL LEVELS
LOWERS BLOOD PRESSURE
FACILITATES DIGESTION
INCREASES FLEXIBILITY AND ENDURANCE
INCREASES BONE DENSITY
HELPS CONTROL BLOOD SUGAR
HELPS CONTROL WEIGHT
ENHANCES IMMUNITY
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• Mental & Emotional Benefits of Exercise

ENHANCES SELF ESTEEM
IMPROVES CONCENTRATION
REDUCES STRESS
PROMOTES POSITIVE MENTAL ATTITUDE
PROMOTES EMOTIONIAL STABILITY
INCREASES MENTAL ENERGY
IMPROVES SLEEP PATTERNS
INCREASES SENSE OF WELL BEING
REDUCES NEGATIVE EMOTIONS
RELIEVES ANXIETY AND TENSION
RELIEVES DEPRESSION AND FATIGUE
IMPROVES QUALITY OF LIFE

Exercise

• Exercise

• The Vital Warm Up
• Warm Up (Joint Mobility) Before Workout – CARDIO MACHINE – Kettlebell Cardio & Fat Loss
• Warm Ups For Weight Training

Upper Body

• Accountability

Having at least 1 buddy you share your goals with or team up with is soooo helpful when exercising.

• exercises and muscles
• neck
• shoulders
• upper arms
• forearms
• back
• chest
• waist
• hips
• thighs
• calves

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• Check Out Scooby’s Workshop site! -> This website is for those who want to look great and feel great. Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding.

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• Women’s Beginners Workout#!

This is a great 30 minute beginning workout for women that can be done at home. It combines cardio and resistance training into one non-stop great workout that will help you lose fat and get stronger. The only thing required is a cheap resistance band set available for $10 at big box stores.
Make sure to crank your favorite tunes during this workout, it helps to make it fun! Here is the 30 minute whole body home workout: 10 minutes burpees (for cardio) 5 minutes pushups (for chest, triceps and shoulders) 5 minutes alternating rows and squats (for legs, butt, and lats) 5 minutes alternating curls and side raises (for shoulders and biceps) 5 minutes front planks (for abs/core)

Here is how to work this workout into your weekly schedule: – Monday: 30 minute resistance band workout – Tuesday: 30 minutes brisk walking – Wednesday: 30 minute resistance band workout – Thursday: 30 minutes brisk walking – Friday: 30 minute resistance band workout – Saturday — rest day – Sunday — rest day

Its very important for losing weight that you do your cardio every day! You can take the weekend off as the schedule shows if you need to but its best if you at least do a quick 20 minute walk around the block on both Saturday and Sunday. The reason is the afterburner effect!

• Progression in working out
• by Stephen Cabral, CSCS, CPT, NS

It’s one thing to say you workout, but it’s a rare admission to say you are getting the most out of your program.

Most people would like to believe that they are exercising efficiently and making natural progressions with their fitness program, but truthfully, most people settle into a nice little comfort zone.

You probably find yourself doing the same workout with the same movements every time you exercise. This means that your mind and body already know what’s in store for them and as a result, you get very little of the exercise’s original benefit. So to keep your results coming you need to either increase your intensity, change exercises, switch your repetition schemes, or all three.

There is a very natural way to progress through your fitness programs; however, it will take some prior planning on your part. I say this since I think most people just choose to do the same workout over and over because it is easy and they don’t have to think about. How many times have you heard someone say, “I’m just going to hop on an elliptical because I don’t have to think about anything?”

Isn’t that the wrong mentality?

If you don’t have to focus all of your mental and physical energy on the exercise you are completing, how beneficial do you think it really is for you? If you answered, “not very,” then you’re right on. It’s far better to do fewer exercises that mean something than to spend 30 minutes mindlessly pumping away. Save the “down time” for going for a walk and unwinding after dinner, but not for your workouts.

Here’s an efficient way to plan and progress in your fitness program:

1. Start with a 5 minute warm-up of lunges, rotational work, and some shoulder work. For example, try backwards lunges, medicine ball ax chops, and band reverse flys. Always include this type of dynamic warm-up in your workouts

2. Design a 4 week exercise program that stresses mainly compound movements. Don’t overcomplicate what is needed to get in a great workout. Instead, choose just 3-6 total exercises to complete to the best of your ability.

3. Start with 1-2 sets in week 1 and then if you’re not sore, add an additional set each week (maximum 4 sets).

4. Always complete a warm-up set before all working sets for a particular exercise. This means you should pick a weight that is light enough where you aren’t going to failure, but does weigh enough to stimulate the muscles and neuromuscular pathways.

5. Increase your weights each week by 10-20%. This may seem like a lot, but when your central nervous system adapts to the movement, beginners can typically come close to doubling their weight lifted within 4-6 weeks. Example: On week 1 you complete a 1 arm dumbbell row with 10lbs and week two you try 12lbs for the same number of reps.

6. Decrease rest time between sets as the week’s progress. You will inevitably need less rest as your body begins to “figure out” your workout. As a result you can take advantage of this and crank up your intensity by decreasing your time sets.

7. Complete 2 or 3 exercises back to back without any rest. This is typically referred to as a superset, or tri-set, and can help to get your heart rate pumping while toning your body at the same time.

8. Begin adding in interval based cardio at the end of your resistance workouts. To really up the ante on your body transformation goals, you can work in 10 minutes of your favorite body weight or cardio machine intervals.

9. Give yourself the goal to complete your whole workout in the time you have that day. That means if you have 25 minutes, it’s time to hustle and make sure that you’re not just standing around thinking of what you have to do next.

10. Some weeks will be stronger than others. Don’t beat yourself up if you’re having an off day and can’t move up in reps or weight. It’s going to happen. When you start to plateau, it’s time to move on to the next program.

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Ask the Trainer
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How to Warm Up for Strength Training -Video#!
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Upper Body Workout Routine
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Upper Body Workout -Back Routine
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Upper Body Chest
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Upper Body Back#!
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Upper Body Abs
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Functional Strength Exercise
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Butt and Leg Exercises
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Lower ab ideas
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Body Building glossary
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When You are healthy: Mental focus, memory, and clarity (no brain fog)!
Great Sites For Articles On Using Your Brain
Thinking
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• Let’s Talk Exercise bmindful thread

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PS to Mary -Godscreation
Godcreation (Mary) I was organizing the thread…and moved the mindful exercise you enjoyed…I put it here. [smiles])

• Basic Mindfulness Exercises 2 min 1 sec

In response to Rejuvenated-Reinvented-Free Spirit’s post:

Wow Laurie this post is jut too excellent!!! The Easy Mindfulness Exercise is just what I needed!! Because I like to help people the latest one is a man who is having a nervovuse breakdown he is rich and thinks he’s not. His mom,dad,and sister died within 2 years and he is traumatized,alone and suffering a lot.

It hurts me greatly but it is starting to affect my health so I must take care of myself and let him go. It feels as though I am abandoning him yet it was clear today that he treats his rich friends with great respect and me differently I cannot accept that. The sad part is that his friends except one do not want to bother with him. So Laurie this exercise was needed very much for me. I believe we have telepathy because you always seem to come up with things when I badly needd them!!!!

Peace and Love,
Mary

To Free Spirit,

THANK YOU for this thread. Its been well over a month since I’ve even so much as visited this site. July was a challenge beyond words for me… but somehow today I aligned myself so that I was available to messages from the Source within…
this included your thread… I am so very grateful for it. Thank you.
Bless you really good.
Love, Betty

In response to Betty’s post:
In response to Godscreation’s post:
I am so pleased the beginning stages of this thread gave you something you needed. That means a lot to me. I will continue giving this thread a strong focus. It feels important to me as well.

Love and blessings to both of you.

Rejuvenated-Reinvented-Free Spirit (Laurie (:)

POST#6
Writing

• Journaling Ideas

From bestselfhelpsites.com
See above link for the remainder of following info.
Journals could be used for much more than merely a daily written history of your life.

Our mind, much like a computer, operates on the installed programs and the information we put into these programs.

Therefore, it makes perfect sense to “be aware” of our current programming (thoughts, beliefs, habits) and also make sure we are providing positive instructions or information to the subconscious mind.

While recording information in a journal, you are effectively:

Dialoguing with your subconscious:
Telling it exactly what you desire…
And what is not acceptable.
Releasing negative energy.
Building positive energy.
Making a record of your successes to lift your spirits on bad days.
Personally, I find it helpful to keep a few; each one helping me with different aspects of my personal development. They are:
Daily
Belief & Releasing
Ideas

Great audio Laurie thank you so much!

Peace,
Mary

The healing meditation of Dolphin sounds. Helps us feel peace and heal.

Dolphins

In response to Godscreation’s post:
( smiles and smiles )
Thank you so much Mary for the relaxing dolphin sounds…and the wonderful background music with it. I have it on (again)as I’m posting too (:

With posts like yours, I can see more of the potential depth of this thread in my minds eye. Thank you again Lovely GodsCreation.

POST#7

• From World’s Healthiest Foods -What is the Special Nutritional Power found in Fruits and Vegetables?
• Are Raw Vegetables Healthier Than Cooked?

The dirty dozen are the 12 produce items that contain the most pesticides, and should either be avoided or bought organic.

• Dirty Dozen

1.Apples
2.Celery
3.Strawberries
4.Peaches
5.Spinach
6.Nectarines – imported
7.Grapes – imported
8.Sweet Bell Peppers
9.Potatoes
10.Blueberries – domestic
11.Lettuce
12.Kale/Collard Greens

• ...buying all organic isn’t always an option. Which is why the EWG also released a list of the Clean 15 – produce that contains the least amount of pesticides.

• Clean 15

1.Onions
2.Sweet Corn
3.Pineapples
4.Avocado
5.Asparagus
6.Sweet Peas
7.Mangoes
8.Eggplant
9.Cantaloupe – domestic
10.Kiwi
11.Cabbage
12.Watermelon
13.Sweet Potatoes
14.Grapefruit
15.Mushrooms

• The PLU codes are as follows:

Conventionally grown fruit consists of 4 numbers

Organically grown fruit has 5 numbers prefaced by the number 9

GM fruit has 5 numbers prefaced by the number 8.

• How Can I Eat to Optimize My Genetic Potential for Good Health?

• How Healthy Nutrition Builds Health, Starting With the Cells

What amount of food phytochemicals is healthy?

• From World’s Healthiest Foods:
• Although research is supporting their significant health benefits, phytochemicals are presently considered “non-essential” nutrients. Unlike vitamins and minerals, there are no RDAs or DRIs for them. One reason for the difficulty in setting a level is that there are so many of these phytonutrients that appear to provide health benefits; hundreds are presently being researched for their health-promoting effects.
• Another reason for the difficulty in setting standards for consumption is that many of these phytonutrients have similar activites. Instead of a lot of one specific compound, it may be more important to have a certain level of a family of compounds, but you can have different amouts of the individual compounds and still get the health-benefit.
• Finally, new research is uncovering that many of these phytonutrients act synergistically; that is, they help each other and provide more benefit when taken with other phytonturients than alone. This is a major reason for eating whole foods over taking an individual supplement of beta-carotene or vitamin C. The whole food can contain not only the beta-carotene or vitamin C, but also other phytonutrients that act synergistically to support even more benefit to your health.
• Many health care practitioners and public health organizations have realized the importance of these vital nutrients, however, and suggest that people eat a varied diet concentrated in fruits, vegetables, whole grains and legumes to obtain a high level of phytonutrients. Maybe what our Grandmothers used to say is right: “Eat a colorful meal!” With a range of colors in your food, and a high level of vegetables, fruits, whole grains and legumes in your diet, you will obtain a beneficial level of phytonutrients to support your good health.
• To see more of this article..see link below from World’s Healthiest Foods

Here is the conclusion that was printed there first:

• Conclusion The array of phytochemicals offered by plant-based foods such as fruits, vegetables, whole grains and legumes further supports the fact that these foods can make important contributions to our health. Although they are officially considered “non-essential nutrients,” meaning that their intake is not necessary for survival, phytochemicals seem to truly be essential for the sustenance of a good life, one full of health and abundant energy.
• Hopefully, one day as the accepted nutrition paradigm changes from preventing outright deficiencies to one that emphasizes that foods can help prevent disease and promote longevity, the true importance of these phytonutrients will be recognized.

• From World’s Healthiest Foods -What is the Special Nutritional Power found in Fruits and Vegetables?

• Fiber

FIBER
Fruit:
Apples (1 medium) 5 grams
Avocados (1 medium) 16 grams
Bananas (1 medium) 4 grams
Blueberries (1 cup) 4 grams
Cantaloupe (1 medium) 4 grams
Coconut (¼ cup) 10 grams
Grapefruit (½ large) 6 grams
Oranges (1 medium) 7 grams
Peaches (1 medium) 2 grams
Pears (1 medium) 4 grams
Pineapple (1 cup) 2 grams
Raisins (1 cup) 6 grams
Strawberries (1 cup) 3 grams

Vegetables:
Broccoli (1 cup) 4 grams
Carrots (1 cup) 4 grams
Cauliflower (1 cup) 4 grams
Endive (1 head) 16 grams
Green beans (1 cup) 4 grams
Potatoes (1 medium) 3 grams
Spinach (1 bunch) 7 grams
Sweet potatoes (cooked, 1 med.) 3.5 grams
Tomatoes (1 large) 2 grams
Zucchini (1 medium) 2 grams

Grains:
Barley (½ cup) 12 grams
Bulgur wheat (½ cup) 8 grams
Brown rice (½ cup) 4 grams
Flaxseed (1 tbsp.) 3 grams
Millet (½ cup) 10 grams
Oat bran (1 cup) 14.5 grams
Oatmeal (½ cup) 8 to 11 grams
Oats (½ cup) 12 grams
Wheat bran (½ cup) 12 grams
Wheat germ (1 cup) 15 grams

Legumes:
Beans, black (cooked, ½ cup) 7.5 grams
Beans, kidney (cooked, ½ cup) 7 grams
Beans, navy (cooked, ½ cup) 6 grams
Beans, red (cooked, ½ cup) 9 grams
Chickpeas (½ cup) 7 grams
Edamame (soy beans, ½ cup) 4 grams
Green peas (½ cup) 4 grams
Lentils (cooked, ½ cup) 8 grams
Lima beans (cooked, ½ cup) 7 grams
Split peas (cooked, ½ cup) 8 grams

Nuts:
Almonds (½ cup) 8 grams
Peanuts (½ cup) 6 grams
Walnuts (½ cup) 3.5 grams

• 20 of Highest Fiber Foods- List

1. Dried beans, peas, and other legumes
This includes baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans.
2. Bran cereals
Topping this list are Bran Buds and All-Bran, but 100% Bran, Raisin Bran, Most and Cracklin’ Bran are also excellent sources.
3. Fresh or frozen lima beans
4. Fresh or frozen green peas
5. Dried fruit, topped by figs, apricots and dates
6. Raspberries, blackberries and strawberries
7. Sweet corn, whether on the cob or cut off in kernels
8. Whole-wheat and other whole-grain cereal products.
Rye, oats, buckwheat and stone-ground cornmeal are all high in fiber. Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.
9. Broccoli-very high in fiber!
10. Baked potato with the skin
(The skin when crisp is the best part for fiber.) Mashed and boiled potatoes are good, too-but not french fries, which contain a high percentage of fat.
11. Green snap beans, pole beans, and broad beans
(These are packaged frozen as Italian beans, in Europe they are known as haricot or french beans.)
12. Plums, pears, and apples
The skin is edible, and are all high in pectin.
13. Raisins and prunes
Not as high on the list as other dried fruits (see #5) but very valuable.
14. Greens
Including spinach, beet greens, kale, collards, swiss chard and turnip greens.
15. Nuts
Especially almonds, Brazil nuts, peanuts, and walnuts (Consume these sparingly, because of their high fat content.).
16. Cherries
17. Bananas
18. Carrots
19. Coconut
(dried or fresh-but both are high in fat content).
20. Brussels sprouts

• Cook’s Thesaurus
• Keeping Food Safe
• Nutrition Resources
• Fruits and Veggies More Matters
• Interactive fruit and veggies
• World’s Healthiest Foods
• Enjoyable Nutrition Site
• Recipe Ideas
• Some More Good Links on Food-Articles
• Whole Food Cooking-How to Cook Whole Food From Scratch—and Keep Your Day Job!
• If you are going to continue microwaving food…how to tell if your microwave has a leak
• Foodapedia

• 5 pounds of fat -what’s it look like?

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• 3 Little Steps to Begin Losing Weight

Commentary: He has a great premise…to change mindset..toward a healthier and less caloric diet to lose weight and get better abs. I believe in substitutions…but not necessarily the substitutions he chose. Sweet potatoes offer better exchange than white potatoes. Although I guess if you have to do 1 better than fries….white is great. Look for nutrient loaded calorie dense foods. There are great recipes for baked sweet potato fries.

• Method 1 for Perfect Oven Sweet Potato Fries
• Method 2

Ingredients
1 1/2 pounds sweet potatoes , peeled and cut into 1/2-inch-wide strips
1/4 cup olive oil
1/2 tsp. kosher salt
1/2 tsp. dried Italian herb seasoning
Directions
Preheat oven to 425°. Line a baking sheet with aluminum foil coated with cooking spray.

Spread the sweet potato strips out onto the baking sheet in a single layer, coat with olive oil and sprinkle with salt and spices, turning them over to evenly coat on all sides with oil and spices.

Bake for 30 minutes, turning every 10 minutes with spatula. Serve warm.

Read more: http://www.oprah.com/food/Oven-Baked-Sweet-Potato-Fries#ixzz1jAg45jlL

• We know junk food is not going to help us lose weight

In place of sodas -do not replace with diet drinks…use his other idea….WATER!

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• watch Dr. Oz Show with me some time (:

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try lemon
or Dr. Oz’s Recipe for Orange soda replacement…can use other fruits in sparking water..too -DR. OZ ALTERNATIVE ORANGE SODA RECIPE
Orange juice
Selzter water
Ideally, mix in the juice of 2 oranges into the seltzer water.

(1-09-2012) Dr. Oz did an episode on breaking your addiction to sugar substitutes. Millions of Americans use sugar substitutes every day thinking that this will help them lose weight. Dr. Oz says that in the end, the opposite may be the case. He said that the average American consumes a whopping 24 pounds of artificial sweeteners a year!

Recent research has shown that artificial sweeteners like saccharin, aspartame, and sucralose, can trigger hunger cravings and make you eat more! This can lead to weight gain and all of the diseases that accompany obesity.

Dr. Oz said that artificial sweeteners are much stronger than regular sugar and can cause you to crave the artificial sweeteners in much the same way as people crave sugar. Today Dr. Oz talks about how to overcome your sugar substitute addiction in only 7 Days.

Aspartame is 200 times sweeter than sugar. Saccharin is 500 times sweeter, and sucralose is 600 times sweeter than sugar!

DR. OZ 7 DAY PLAN TO BREAK SUGAR SUBSTITUTE ADDICTION

Day 1 – Instead of using artificial sweetener in your coffee use a natural sugar substitute called Stevia. It is 30 times sweeter than sugar. It has zero calories and comes from an herb.

Day 2 – Use Maple syrup instead of artificial sweeteners like aspartame in yogurt.

Day 3 – Agave nectar gummies – Dr. Oz said that agave nectar won’t burn out your taste bud like artificial sweeteners will. You will have less cravings for sugar when you use this as a healthy alternative to artificial sweeteners. (commentary…agave must be used in moderation for sugar sensitive people)
Arctic Zero Bars – If you are looking for an after dinner dessert, try Arctic Zero Ice Cream Bars. They are low in calories and contain no artificial sweeteners.

Days 5-7 Cut diet soda’s out of your diet. Instead try the following Dr. Oz soda alternative root beer and orange soda recipes.

• DR. OZ ALTERNATIVE ROOT BEER RECIPE

1 teaspoon of agave nectar
1 teaspoon of sarsparilla extract
8 ounces of seltzer water

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• “Break Your Food Addiction with Dr. Dow Dopamine/Serotonin connection

One way to help your brain crave healthier foods is to start swapping booster foods into your diet by incorporating them with foods you already love – like pizza! This booster pizza is a variation that uses healthier, leaner ingredients, giving you the same great pizza taste without the same amount of fat.

• Recipes from Dr. Dow -Pizza
• 28 day plan to stop cravings from Dr. Dow

Spices Dr. Dow suggests to swap out the salt: black pepper, basil, cilantro, curry, ginger, oregano, paprika, rosemary, sage, or turmeric.

from a blog site
Chris Powell’s Metabolism Boosting Plan on the January 6, 2012 Dr. Oz Show
Metabolism Boosting Power Plate
Your metabolism power plate should consist of eating protein, veggies, and healthy complex carbohydrates and fats. Chris Powell said that breakfast is indeed the most important meal of the day, and this is the time when you turn on your metabolism for the day. Three hours after you have breakfast you should have a snack (a healthy snack, like some nuts and not a bag of chips!). This will give your metabolism a boost until lunch. After you eat a healthy lunch your metabolism will boost again! Three hours later have another snack, and then 3 hours later you have dinner. This way your metabolism has stayed boosted all day and is constantly burning the calories you have eaten. Chris says that when you skip meals or don’t allow yourself a snack your bodies metabolism is low and whatever you eat will be stored as fat. So keep on eating (in a healthy way to lose weight!)
Turn up your Metabolic Thermostat – Your thyroid gland is what regulates your “metabolism thermostat” You can adjust this thermostat by the foods that you eat. Chris Powell says that you should opt for the healthy carbs like whole grains, sweet potatoes, beans, rainbow colored fruits and vegetables, etc… Carbohydrates are actually important when trying to lose weight because eliminating carbs can lower your thyroid function and thus lower your metabolic thermostat.
Weight training to increase metabolic muscle – Chris said that you should start working your larger muscles first like your quadriceps and hamstrings. Then work the smaller muscles. Just adding a little muscle goes a long way to increasing your metabolism and burning extra calories all day long!

• Nutrition Mindful Eating
• Mindful eating log your food at My Daily Plate go to this link at Livestrong
• body builder food nutrient data base

 WEIGHT AWARENESS from weightawareness.com

• “ There is always a little trial and error until the correct plans evolve”
• “Weight Awareness also recommends that the reader visit and read the topic section on nutrition to learn how the body needs and uses foods as fuel. After enjoying that section, the weight loss diets may be reviewed with a more physiologic understanding. This should allow the reader to be better prepared to evaluate these weight loss diets. With this understanding, perhaps more effective conversations with your health care provider may be possible” from weightawareness.com

• Introduction to Diets
• Some health concerns regarding low carbohydrate diets
• How are low carbohydrate diets performing in clinical weight loss trials?
• Low carbohydrate foods and diets require careful evaluation
• Useable or net carbohydrates in diets
• Carbohydrate, fat and protein intake vary on low carbohydrate diets
• Fat is Important to the Body
• Fat and its Role in the Diet
• Some Health Concerns regarding High Fat Diets
• Protein in the Diet
• Calorie Restricting Diets For Weight Loss
• Types of Food Diets By Name
• Types of food and calorie restricting diets for weight loss

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• Dieting for Weight Loss
• Calorie counting diets versus type of food group counting diets
• Calorie counting or calorie restriction diets for weight loss
• Type of food group diets for weight loss
• Dietary importance of carbohydrates
• Carbohydrates and the hormone response to them
• caloric requirements in a diet

* Glycemic Table of Contents

• What is the Glycemic Index?
• Measuring glycemic index
• Low glycemic index foods
• High glycemic index foods
• Glycemic index correlates to disease
• The drawback of the glycemic index
• How is glycemic load measured?
• Glycemic index limitations
• Hunger, glycemic index and weight gain.
• Glycemic index, glycemic load and obesity
• How to calculate the glycemic index of a meal
• Low glycemic index diets and weight loss
• Low glycemic index and health benefits
• Low glycemic index diet recommendations
• High glycemic index foods in the diet
• Glycemic index of carbohydrates in the diet
• Glycemic index values of some carbohydrates in the diet
• Glycemic index of sugars in the diet
• Glycemic index of fruits in the diet
• Fiber in the diet and its effects on the glycemic index
• Fat reduces the glycemic index of foods in the diet
• Glycemic index is only part of the diet solution
• Glycemic index list of common foods in the diet

• glycemic index
• Types of exercise Programs
• Carbohydrate, fat and protein are sources of energy
• Carbohydrates and glucose in diet
• Types of carbs in the diet
• Dietary carbohydrates and the Glycemic Index
• Fats as Energy in the Diet
• Protein Requirements in the Diet
• Other nutrient requirements in the diet
• How Foods and Hormones Affect the Diet
• Insulin, Glucagon are hormones involved in blood sugar levels
• Brain function and Blood Sugar
• Nutrition Topic Summary
• How are food group and dietary recommendations created?
• Dietary Guidelines
• Vitamins and Minerals in the Diet
• Sodium in the Diet
• Water Soluble Vitamins in the Diet
• Fat Soluble Vitamins in the Diet
• Minerals in the Diet

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WORKSHEETS/LOGS
Merry versus Mindful in regard to eating
Eating Mindfully Bookclub

They say we need to eat more alkaline diet versus acid. Here are 3 charts w/good alkaline/acid food-charts. Take your pick(:

#1 acid-forming and alkaline-forming foods

#2 lists of acid-forming and alkaline-forming foods

#3 list of acid-forming and alkaline-forming foods
#4 Acid Alkaline
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• Health Blogs I’ve Come Across
• SetHigherStandards.com is the name of the following…

the article name is Energize Your Life By Alkalizing Your Body
Increase Your Indurance and Reduce Stress with 1 Simple Technique
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Post #8

• Myths and Things that make you go hmmm….

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• Nuts are not a great source of protein

Info came from the new show The Revolution; It’s All About You
Nuts are primarily a fat.
Nuts range kcal btwn 80-94% of calories from fat.
The rest combo come from of carbs and protein.
Not a great source of prot, (do not contain all essential amino acids) not a complete protein…so you need something else to make it more beneficial.
calorie-dense, 2 1/2 times the calories that a fruit does
Not a great health snack.
2 1/2 x the kcal a fruit does
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Info below from Eating Well

• Myth: “Eggs are bad for your heart.”
• Eggs do contain a substantial amount of cholesterol in their yolks—about 211 milligrams (mg) per large egg. And yes, cholesterol is the fatty stuff in our blood that contributes to clogged arteries and heart attacks. But labeling eggs as “bad for your heart” is connecting the wrong dots, experts say. “Epidemiologic studies show that most healthy people can eat an egg a day without problems,” says Penny Kris-Etherton, Ph.D., R.D., distinguished professor of nutrition at Penn State University.

How? For most of us the cholesterol we eat—in eggs or any other food—doesn’t have a huge impact on raising our blood cholesterol; the body simply compensates by manufacturing less cholesterol itself. The chief heart-disease culprits are “saturated and trans fats, which have much greater impact on raising blood cholesterol,” notes Kris-Etherton. Seen through that lens, eggs look more benign: a large egg contains 2 grams of saturated fat (10 percent of the Daily Value) and no trans fats.

But before you celebrate with a three-egg omelet, consider the American Heart Association’s diet and lifestyle recommendations, which Kris-Etherton helped write: Limit your cholesterol intake to less than 300 mg daily—less than 200 mg if you have a history of heart problems or diabetes or are over 55 (women) or 45 (men). “If you do the math, that works out to less than an egg a day for this population—more like two eggs over the course of the week,” she notes. “Eggs can fit in, as long as you make room for them in the rest of what you’re eating.”
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Info below from Eating Well

• Myth: “Carbohydrates make you fat.”
• Contrary to the theories of the low-carb/no carb manifesto, Dr. Atkins’ Diet Revolution, first published in 1972 (and the similar books that followed), there’s nothing inherently fattening about carbohydrates, says Jean Harvey-Berino, Ph.D., R.D., chair of the department of nutrition and food sciences at the University of Vermont and co-author of The EatingWell Diet (Countryman, 2007). “It’s eating too many calories, period, that makes you fat.”

There’s no question that loading up on sugary and refined-carbohydrate-rich foods, such as white bread, pasta and doughnuts, can raise your risk of developing health problems like heart disease and diabetes. But if you cut out so-called “good-carb” foods, such as whole grains, beans, fruits and vegetables, you’re missing out on your body’s main source of fuel as well as vital nutrients and fiber. What’s more, for many people, a low-carb diet may be harder to stick with in the long run.

When a handful of major studies recently compared low-carb diets with low-fat diets and other approaches to losing weight, notes Harvey-Berino, they found that in the first few months, those following the low-carb diets tended to lose slightly more weight. “That’s because low-carb diets are more restrictive,” she explains. “Anything that limits your choices will help you lose weight initially.” But after a year or as much as three years, weight-loss differences between the diets tend to even out. One recent report noted that although there was a greater weight loss initially, low-carb dieters tended to regain more weight by the end of three years when compared with low-fat dieters.

But Harvey-Berino acknowledges that low-carb eating can help many people manage their weight—especially if you’re “one of those people who has a hard time staying in control when you eat carbohydrate-rich foods.” No matter how you slice it, the best diet is one you can stick to, she adds. “If you can stick with an Atkins-like regimen, then go for it.”
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Info below from Eating Well

• Myth:“Calories eaten at night are more fattening than those eaten early in the day.”
• Dr. John Foreyt: “Calories are calories are calories, and it doesn’t matter what time you eat them. What matters are the total calories you take in.” John Foreyt, Ph.D., is the director of the Behavioral Medicine Research Center at Baylor College of Medicine.

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Below quoted From Dave Wavey Fitness

• But a word of caution: The findings of these studies don’t serve as a green light to eat whatever we want late at night. It doesn’t mean that the bag of Oreo cookies becomes a good late-night option. When eating late at night, there is a tendency to snack mindlessly on unhealthy foods while watching TV – that’s not what these studies support. But eating your healthy and balanced dinner a bit later is perfectly fine.

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• Commentary from RRR Free Spirit:

Many foods can keep you awake. I won’t put food lists …because we are all uniquely different. I actually saw in 1 list where bananas help some sleep, and oranges can keep you awake. The exact opposite works for me.

• though I will mention the effects of potatoes, rice or oatmeal at bedtime are good news for many…info coming soon…

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Info below from Eating Well

• Myth: “Your body can’t use the protein from beans unless you eat them with rice.”
• Proteins—which our bodies need to make everything from new muscle to hormones—are made up of different combinations of 20 amino acids. Thing is, our bodies can make only 11 of these amino acids; we must get the other nine from food. Animal-based protein-rich foods like eggs and meat provide all nine of these “essential” amino acids, but nearly all plant foods are low in at least one. Experts used to say that to get what your body needs to make proteins, you needed to pair plant-based foods with complementary sets of amino acids—like rice and beans. Now they know that you don’t have to eat those foods at the same meal. “If you get a variety of foods throughout the day, they all go into the ‘basket’ of amino acids that are available for the body to use,” says Winston J. Craig, Ph.D., R.D., nutrition department chair at Andrews University in Berrien Springs, Michigan.

[bottom line – “If you get a variety of foods throughout the day, they all go into the ‘basket’ of amino acids that are available for the body to use,” ]

• Myth:When choosing between butter and margarine, always go the latter
• People try to avoid butter because they feel that by consuming it, they may increase the risks of cholesterol problems. However, what they don’t realize is that margarine is as bad, if not worse because it has double the effect as it contains harmful trans fats.

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• Myth: Bananas are fattening
• Just because this fruit is sweet, people believe that it is fattening as well. However, one medium-sized banana contains only 105 calories. They are good for your health because they contain healthy doses of fiber, potassium and magnesium which together make the immune system stronger and more powerful.

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• Myth: If you cook vegetables, you take away their vitamin content
• This is definitely not true as cooking the vegetables will actually help your body absorb the vegetable nutrients. However, if you over boil them, the vegetables will eliminate themselves.

Post #9

• Lighten Your Chemical Load

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• Some Good Links on Food-Articles
• BPA With and Without 2012
• Organic Consumer Organization and Bisphenol-A
• Related Bmindful Thread

Bisphenol-A Free Products and Related Articles thread
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• Chemicals of Concern

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Pollution in Your Community

• Suspected Toxins from scorecard at goodguide.com
• toxic chemicals and Queen of Green
• neurotoxins
• Immunotoxicity

quoted from scorecard at goodguide.com
Endocrine Toxicants
Exposure to chemical substances can cause adverse effects on the endocrine system, which is comprised of the organs and glands that secrete hormones (Endocrine Toxicity). Hormones control normal physiological processes, maintaining the body’s homeostasis. Compounds that are toxic to the endocrine system may cause diseases such as hypothyroidism, diabetes mellitus, hypoglycemia, reproductive disorders, and cancer.

Exposure to endocrine-disrupting chemicals such as polychlorinated biphenyls (PCBs) and DDT have caused a host of toxic effects in wildlife, including impaired reproduction and development. Other endocrine toxicants, such as persistent organochlorine pesticides and dioxins, are being studied for their possible role in promoting hormone-induced cancers (such as breast cancer) and in lowering sperm counts and male fertility”

• Endocrine Toxicity

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• Ahhh Clarity

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Everyone will have different quotations/and things that assist them with their journey. Here are some of mine:

• • (More) “Motivational” Quotations, Audios and PDFs*

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” — Dale Carnegie: was an American writer and lecturer

Quotations like the one above assisted me with some frustration I felt when I had no time for my usual routines due to unexpected matters. The quotation actually made me calm knowing “it wasn’t me” ...that I wasn’t moving forward in areas that I had regarded a top priority. It was a circumstance that I had to choose putting my attention on versus my routines…for that time period. Knowing I chose to do “nothing”...gave me more of a loving hand in it all. And when the time was right…I could do more than think about my routines, that I had wanted so badly to get back to. Though, that’s just me(:
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“The mind is not a vessel to be filled but a fire to be kindled.“– Plutarch

I like the above quotation because it rings of nurturing the mind (body and spirit), instead of filling it up with endless data from ‘everywhere’.
With the phenomenal availability of information; information and its many wonderful sources …. balance is key. That doesn’t mean stop learning!

What clutters one persons mind ..may direct and help focus someone else. Pick and choose what works for you in life…the rest is your clutter. Decide what goes in and what goes out(:

Use the ways that work for you to truly check in with yourself.

• “The few things that work fantastically well should be identified, cultivated, nurtured, and multiplied” ~Richard Koch is a former management consultant,entrepreneur, and writer

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• Don’t stop dreaming…!!!!!!!!Though I like this quote from — Paul Valéry ‘The best way to make your dreams come true is to wake up.’ (:

————————————————————————————————————- Most of the time we do ‘know’... or are choosing to forget what we are not doing for ourselves and/or what we aren’t addressing…. I enjoy Guy Finley’s Freedom (Remember Yourself and Remember Freedom) audio ——————————————————————————————————-

• TIME
• time planning template
• Self Discipline in 10 Days PDF (going from thinking to doing)
• communication board for your honey

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Basic Table of Contents coming soon…..
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New posts added regularly…
This thread is a compilation of new things I’ve gathered and older items from threads or posts I may have deleted. The result …as busy and full as it is…hoping it creates triggers you desire. I do a little scroll-down of …when I begin my day.
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Identify where you are with wonderful positive statements and emotion and state where you want to go in present tense the same way…and claim it in affirmation.
ahhh…clarity

———————————————————————————————————— Stages of Change thread

Feel the burn…the good burn…

• feel the burn

Top of Page of Health Visionboard (Big) Picture

The Divine timing of this thread is truly and utterly amazing in my life, right at this very moment. I whole heartedly appreciate your sincere dedication and energy spent working on this , answered and shined light on all areas i am working on. You truly are an earth angel of divine grace and endless love. I could never repay you for all the helpful info/ resources but know you r in my heart for most inspiring person in my life!!!!! May your days be blessed and filled with major abundance in every department. Love, joy, happiness and Smiles2yous always!!! Becca

Ps. I am sooooo grateful for this Bmindful site, the gifts, affirmations, people and positively amazing threads like these keeps me coming back for more..Thank u Lee!!!

In response to Be Smylee’s post:
Wow! Thank you for your awesome blessings. I am so pleased the things/ideas/effects I’ve posted did such dynamic things for you. This of course adds to my joy! Your joy and energy are powerful! I am sure all you need and want for yourself will continue to happen in Divine timing(: Here’s to you and your amazing positive powerful loving gracious self(: