It can be 5 pounds or it can be 40 pounds, whatever your weight loss goals may be, you need to keep it realistic and simple.
It will be a lot easier to implement and follow gradual simple changes and keep it up long-term.
Here are 4 simple steps to start off your weight loss journey:
The elixir or life – and it has no calories! Replace your sugary drink intake with water. This simple weight loss step can eliminate many more calories than you may think. And if you can, add a slice of lemon for flavor.
2. Eat breakfast
In fact, eat a high-protein breakfast to jump start your day and your metabolism! You do not need to eat breakfast as soon as you get up, however you do need to eat within an hour of your wake up time. Choose a high-protein option to keep you going longer. This will help in controlling your urges for high calorie munchies throughout the day.
3. Plan for snacks
Yes, you need to eat HEALTHY snacks throughout the day. Not only will this control your cravings, it will help you not overeat at meal times. Plan for snacks mid-morning, mid-afternoon and after supper.
4. Portion control
If you have applied steps 1 to 3, portion control should be a bit easier. Do you know what a true serving size is? Actually, it may be smaller than you think! Your best guide is the nutrition fact on food labels.
These few tips are a good starting point! Remember, it takes 4 days to develop a routine. This may be the jump start to your weight loss journey!
Next Steps: Let’s talk about how you can help yourself become a happier person by achieving your weight management goals. Click HERE to find out more!
When an emotional trigger is perceived as threatening to your physical or psychological well-being, (values or belief system) an immediate need to respond or to defend yourself is created.
When danger is imminent, it is important to have mechanisms that enable you to respond quickly and efficiently and to protect yourself and your loved ones from physical harm. In most situations, the threat is not real — and yet your body prepares you in the same way to deal with the situation.
Triggers are experiences or events that elicit a strong emotional reaction. Just as apiece of music or a familiar scent may remind you of happy moments, certain situations can bring up negative feelings such as anger, frustration, or fear, any of which may surface abruptly.
When you are in a dire situation, it can be difficult to recognize what is going on. The intent here is to help you become aware of what happens to you physically when you become emotionally upset and get angry, and to show you a way to overcome anger. In order to stop or change your response to the triggers in your life, it’s helpful to understand the different stages in the cycle.
There are five phases as shown on the illustration below:
Phase 1: The Trigger
BANG! An unknown sound in the middle of the night.The trigger is your initial reaction when an event happens, whether it is an external event or an internal thought.
Is there a perceived threat? What was that noise! If there is not, then the cycle stops. It is just the cat that knocked the book off the nightstand. I can go back to sleep.
If there is, an evaluation is done to determine whether you can handle the situation. Someone is trying to break in my front door. Oh my god, what do I do! If you think you can’t handle the situation, then the emotional level begins to increase. At the same time, your ability to think and reason starts to decline. Maybe I can jump out my bedroom window (even though you are on the 3rd floor).
In this phase, as the escalation progresses, your response is 75% psychological and 25% physiological meaning that you are still able to reason as your body begins to prepare itself for a crisis.
Phase 2: The Escalation
Where is my cell? Where can I hide? What can I use as a weapon?! During the escalation phase, your body’s response systems prepare for a crisis.
Your body prepares to attack or defend itself by pumping adrenaline, cortisol, and other natural chemicals into the blood stream. This results in the following physical changes:
Breathing becomes rapid
Heart rate and blood pressure increase
Muscles tense for action: jaw, neck, shoulders and hands become tight
Voice pitch alters and the volume rises
The pupils of the eyes enlarge
In this phase, your physiological response increases to 75%, while your psychological response drops to 25%, which means that your ability to think and reason has declined further as your body prepares itself for a crisis.
Phase 3: The Crisis
BANG! They are in the house. I run to lock the bedroom door. I push whatever furniture I can against the door. This phase begins with the “fight or flight” response.
Your body is ready to take action
Oxygen supply has diminished
Quality of judgment has been significantly reduced and decisions are not made with the best reasoning ability
In the crisis phase you are highly volatile and often make irrational decisions. I open the window and see how far down the drop is.I get ready to jump.
Phase 4: The Recovery
My foot hits something on the floor; it’s my cell! I call 9-1-1. I scream at the top of my lungs “I’m on the phone with the police!!!” I hear the intruder running. I think I hear them run out slamming the front door behind them.
Once some action has been taken to resolve the crisis phase, your body begins to recover from the extreme stress and loss of energy.
Unfortunately, hormones do not leave the blood stream all at once. I am crying into the phone, telling the 9-1-1 operator to hurry. The level of arousal tapers off gradually as adrenaline and cortisol leave the body.
As normal limits are reached, your quality of judgment returns and reasoning begins to replace the survival response. As you will notice in the illustration the body can escalate once again if the fear / imagined fear is still present. What is that noise? Are they back? Where are the police?!
Phase5: The Post-Crisis
The police arrive.I angrily scream at them “What took you so long? You are so incompetent! ” After the normal physiological limits have been reached, your body enters a short period in which the heart rate slips below normal levels so the body can regain its balance.
During this phase, awareness and energy returns to your fore brain to allow you to assess what just occurred. I’m safe. I’m really safe… This assessment often leads to feelings of guilt, regret and remorse, such as: Why did I get so mad and say those awful things? Why did I react that way?Why did I scream at them?
I decide I’m moving no matter what. But this is not the time to be asking for or making commitments, as often there are regrets afterwards.
If this cycle happens only occasionally your body may be able to handle it and recover quickly. However, in extremely stressful times such as a financial crisis, job loss, or a relationship breakup your body cannot endure living in this emotional space. Changes are needed!
Next Steps: Let’s talk about how you can help yourself become a better, happier person by stopping the anxiety cycle before it escalates. Click HERE to find out more!
Everybody has experienced anxiety in some shape or form at some point in their life. Anxiety to some degree can occur when faced with a stressful situation, for example before an exam or an interview, or during a worrying time such as illness, job loss, or a financial crisis. For some it is an occasional occurrence and for others it is part of their daily lives.
From sweaty palms to a full-blown panic attack with shortness of breath and heart palpitations, it swoops over you and takes control and you cannot help but fall into its grasp.
Like the auto-pilot in your brain taking over the controls, you can see it happening and you just cannot hit the off button. It can happen to anyone at any time. But why does this happen?
Anxiety is normal, and not something to be eliminated but something that can be managed. It can be brought on in many ways. Whether a stressful situation is real or perceived the results and symptoms are alike. For many people, anxiety interferes with normal life. And it can become a problem when our bodies tell us there is danger when there is no real danger.
Excessive anxiety is often associated with physical and psychological conditions and is considered abnormal when it is very prolonged or severe, it happens in the absence of a stressful event, or it is interfering with everyday activities such as going to work.
While anxiety may seem a bit scary, the good news is that all of this is manageable
“Worrying is carrying tomorrow’s load with today’s strength- carrying two days at once. It is moving into tomorrow ahead of time. Worrying doesn’t empty tomorrow of its sorrow, it empties today of its strength.” ― Corrie Ten Boom
Next Steps: Let’s talk about how you can help yourself become a happier person by reducing the anxiety in your life and living for today! Click HERE to find out more!
We all have them. The day when it seems the universe plots against us by making every minute a struggle with your sanity.
The days where nothing goes “right”! Why does this happen? Is it possible that this whole cycle started the night before?
The answer to that question is
“YES”! It is quite possible you did not get the sleep your body needs.
Did you know that humans are the only mammals willing to delay or sacrifice sleep? Do you know what the consequences are of depriving your body of this restorative cycle?
Here are just 5 ways you are affected when you do not get the recommended 7 hours of sleep per night:
Your immune system is not working at optimal capacity and you succumb to germs easily. Not only will you be more prone to catching colds, it will also to you longer to recover.
Your mood is up and down. Your lack of sleep causes you to be more irritable and less patient. Not to mention that you more likely to be unhappy or depressed.
Your memory is not so reliable. You have a tendency of forgetting things often and your long-term memory is foggy or non-existent.
You are more susceptible to developing migraines, heart disease, diabetes or Alzheimer.
You are easily distracted and more impulsive.
Needless to say that it is not always possible to get 7 hours of sleep every night, however we should try our best and give it the importance it deserves. Developing good sleep habits is important not only your physical health but your mental health as well.
Next Steps: Let’s talk about how you can help yourself become a happier person by having a great day! Click HERE to find out more!
Stress can surely be categorized as the plague of the 21st
century. No matter your gender, race or social class, we are all at its mercy.
So how is it that some crumble under the weight of it,letting all of the facets of their lives collide in a gigantic black cloud that cripples them and others master the balancing act of life’s daily activities,deadlines and pitfalls without cracking under its pressure?
Of course the answer is unique to each individual which goes without saying since all of our lives are different. However, there are similarities in how people can keep the stress monster under control.
1. Daily Physical Activity
Before you pull out your list of reasons why you cannot incorporate this into your daily grind, it is important to know that this is something that you can adapt to your reality. It can be small choices such as walking to the corner store instead of hopping in the car or taking your dog for a walk around the block. You don’t need to join a gym and train for a triathlon! Take a look at your daily schedule and find the 10, 20 or 30 minutes that you use differently.
2. Disconnect From Social Media
Do you really need to be connected 24/7? The answer is NO. Establish some down time for yourself and your family. You would be surprised at the time you spend on different platforms and how the constant bombardment of information can affect you. Kids and parents alike walk around with their cellphones as if it was an oxygen tank. It can be simple as no devices at the supper table or all devices off an hour before bed.
3. Make Lists of Daily Priorities
Planning ahead can reduce some of the daily pressure we all feel. Taking 5 to 10 minutes every night to write down daily priorities for the next day can help us manage our time better. It helps us see if we can delegate some tasks to others or even move a task to another day. This simple step clears your mind and can actually help you not forget anything!
Next Steps: Let’s talk about how you can help yourself become a happier person by reducing the stress in your life. Click HEREto find out more!
I have always been passionate about being healthy well into my senior years and definitely now that I recently became a senior-not because I have had health challenges but because I have used alternative methods of healing that have contributed to my well-being.
My name is Gloria and for more than 20 years I’ve been a student – taking courses and trying different methods to help me stay positive, align my beliefs with my desires, and practices to keep me healthy. And now I would like to impart some of my learning to you.
As a relationship and life coach, I help clients overcome the stress and anxiety in their lives so they can achieve goals that ultimately transform their lives.
A Bit of My Background
As a young girl I always dreamed of being a teacher. I enjoyed helping others learn and grow.
The eldest of 6 children and being raised on a farm, I experienced the demands of hard work without much appreciation for the skills I acquired as a leader and role model. Although I never became a schoolteacher I had an insatiable desire for learning.
I completed many self-improvement courses, earned a Diploma and a Master’s Degree in Business Administration which advanced my career as a Conflict Resolution Specialist. I was able to use the skills I acquired to teach others how to resolve conflict and have less stress in their lives. I am married, have two grown sons, 2 daughters-in-law and two beautiful grandchildren.
Why I Want to Help People
As I watched my aging parents and many friends and family members struggle with health issues—cancer, heart issues, arthritis to name a few, I decided that I wanted a different experience in my senior years. I knew that if I became ill I wanted many options other than sole dependence on conventional medicine and relying on drugs that often have many side effects. Nearly 25 years ago I began exploring alternative healing techniques and learned as much as I could about disease and mental, physical,and emotional well-being.
Having been a care-giver to my husband who suffered a heart attack and later a stroke, I realized what a financial, emotional, and physical toll caring for a loved one can take on one’s life.
Goal of My Website
Life can be beautiful if one is in good health with the financial capability to fulfill dreams. It can also be a scary time with the loss of friends, a job, self-worth or purpose, or a reason for being. Worrying and stress alone can make you sick and unable to realize your dreams.
My wish for you is that you are able to live a healthy, purposeful, and prosperous life – a life by design and not by chance. My intention is to provide meaningful content, tips and tools for living the life of your dreams.
With Much Love and Gratitude, I wish you Nothing but the Best,