Over the past couple of years, we have touched on this topic several times.
Last year, during the month of May, we discussed the list of seven things successful people do on a daily basis, five of which are directly related to physical health. How many of them do you do on a daily basis?
We also learned that self image can be a saboteur to our enjoying our best physical health now. Is your self image getting in the way of your physical health?
We discussed the difference between lifestyle and d-i-e-t, and toning versus weight loss. Are you making long-term choices or chasing short term goals?
This year, we've explored practicing extreme self-care as it relates to our physical health, as well as identifying our spheres of control and influence, and the choices we make.
I hope that these posts have enlightened, inspired, and enabled you to ensure your physical health is where you want it to be, and that it is enabling you to live your best life now!
Next week is a new month, and a new topic - Spiritual Health. I will be sharing wisdom I've learned from the spiritual teachers whose writings have inspired me over the years.
Until next time, Namaste!
Sunday, May 31, 2015
Monday, May 25, 2015
MaXIMIze - Physical Health - Choices
At the beginning of the month, I asked what type of fuel do you put in your body. Do you remember how you answered that question? Or, how would you answer that question right here, right now?
I also asked if you exercised, and if so, did you give it the focus it deserves, or were you multi-tasking through it - watching TV, listening to podcasts, reading, conversing with someone else. Recent studies have shown that multi-tasking while exercising lessens the impact of the workout.
So, it is as important to make the choice to single-task our exercise routine as it is to eat healthfully.
As to eating healthfully…
Do you drink enough water during the course of the day? Most recommendations are for eight eight-ounce glasses - sixty-four ounces, or a half-gallon, or nearly two liters. If you're exercising a lot or sweating excessively due to heat or other factors, you may need more water during the course of the day.
Are you practicing portion control? For example, a serving of meat is roughly the size of your palm. May of us overindulge, particularly if we eat out. It's okay to eat half the meal and bring the rest home to eat at another time.
Are you getting enough fruits and vegetables? The current recommendation is nine servings - or four and a half cups - two cups of fruit and two and a half cups of vegetables.
There are recommendations for grains - six servings - and dairy - three servings - as well. And a serving of grains is one slice of bread or one half cup cooked rice, pasta, or oatmeal, for example. A serving of dairy is one cup of milk or one ounce - usually one slice - of cheese.
Of course, if you have food allergies or sensitivities, you have to adjust your diet accordingly.
It is highly recommended to stay away from processed food and added sugars - and diet food and drinks as well. As close to natural as possible is best for both digestion and overall health.
Now these serving recommendations are based on a 2,000 calorie diet - usually for a person in their 30s or younger who is at least moderately active (30 minutes of exercise or more per day on average). If you need less, eat less.
Next week we'll recap the posts on physical health, and look forward to June's topic - spiritual health.
Until next time, Namaste!
Sunday, May 17, 2015
MaXIMIze - Physical Health - Spheres
One of the questions I posed in the last post was:
Do you allow yourself to get worked up by news stories or the stories of others about things over which you have no control instead of focusing on what is in your sphere of control and/or influence?
Where we focus our mental and emotional energy has as much to do with our physical health as getting enough sleep or exercise, or eating right does.
Here is a quick visual explanation of the sphere concept.
Take a piece of paper and put a dot or some small symbol of your choosing in the center of it.
Draw a circle around that dot or symbol.
This circle signifies the thing you can control. These are the things in your life that are totally yours - habits, thoughts, actions - that you have absolute control over.
Now, draw a larger circle that surrounds that first circle.
The space between the edge of the first circle and the edge of the second circle signifies your area of influence. These are the things you cannot absolutely control, however you can exert enough influence over to produce a positive outcome.
The space beyond the edge of that second circle is what you can neither control absolutely or influence significantly - the weather for example, or perhaps your required work hours. These things may cause you concern, however, you cannot exert control or influence over them.
When we get spun up about things we can control or at least influence, we can focus that energy toward accomplishing something - and usually succeed. That success makes us feel good and positive about ourselves, which influences our physical health in a positive way. When we feel good about ourselves or something we've accomplished, we tend to feel better physically too.
When we get spun up about things we are concerned about but that we cannot control or influence, we are just blasting energy out with no successful outcome. Without the reciprocal energy from a successful outcome, all we are doing is draining our energy and drawing in negativity, which has a detrimental effect on our physical health - high blood pressure, feeling run down, disturbed sleep, etc.
So, I challenge you to take the exercise above and use it to identify what you can control and influence in your life, as well as what you are concerned about but cannot control or influence.
Then, think about where you are focusing your energy. Are you focusing on that which you can control or perhaps influence in a positive way or are you wasting energy worrying about things beyond your spheres?
When you understand where your energy is going, you can then focus it toward the things you can control, or at least influence in a positive way, and stop spending energy on things you have no control over.
Over the next few weeks we will discuss the detrimental effects of multi-tasking, and making healthy choices in food and exercise.
Until next time, Namaste!
Do you allow yourself to get worked up by news stories or the stories of others about things over which you have no control instead of focusing on what is in your sphere of control and/or influence?
Where we focus our mental and emotional energy has as much to do with our physical health as getting enough sleep or exercise, or eating right does.
Here is a quick visual explanation of the sphere concept.
Take a piece of paper and put a dot or some small symbol of your choosing in the center of it.
Draw a circle around that dot or symbol.
This circle signifies the thing you can control. These are the things in your life that are totally yours - habits, thoughts, actions - that you have absolute control over.
Now, draw a larger circle that surrounds that first circle.
The space between the edge of the first circle and the edge of the second circle signifies your area of influence. These are the things you cannot absolutely control, however you can exert enough influence over to produce a positive outcome.
The space beyond the edge of that second circle is what you can neither control absolutely or influence significantly - the weather for example, or perhaps your required work hours. These things may cause you concern, however, you cannot exert control or influence over them.
When we get spun up about things we can control or at least influence, we can focus that energy toward accomplishing something - and usually succeed. That success makes us feel good and positive about ourselves, which influences our physical health in a positive way. When we feel good about ourselves or something we've accomplished, we tend to feel better physically too.
When we get spun up about things we are concerned about but that we cannot control or influence, we are just blasting energy out with no successful outcome. Without the reciprocal energy from a successful outcome, all we are doing is draining our energy and drawing in negativity, which has a detrimental effect on our physical health - high blood pressure, feeling run down, disturbed sleep, etc.
So, I challenge you to take the exercise above and use it to identify what you can control and influence in your life, as well as what you are concerned about but cannot control or influence.
Then, think about where you are focusing your energy. Are you focusing on that which you can control or perhaps influence in a positive way or are you wasting energy worrying about things beyond your spheres?
When you understand where your energy is going, you can then focus it toward the things you can control, or at least influence in a positive way, and stop spending energy on things you have no control over.
Over the next few weeks we will discuss the detrimental effects of multi-tasking, and making healthy choices in food and exercise.
Until next time, Namaste!
Sunday, May 3, 2015
MaXIMIze - Physical Health - Extreme Self-Care
What fuels you? Asked another way, what type of fuel do you put into your body?
Are you dependent on that cup (or cups) of coffee to get you going in the morning, or is sipping the coffee while journaling and unhurriedly starting your day part of the ritual?
Do you eat breakfast in a timely manner or do you run on fumes? What do you eat for breakfast - donuts or other processed carbs or oatmeal, fruit, eggs, and/or yogurt?
Do you drink enough water during throughout the day - about eight glasses - that is eight eight-ounce glasses or one two-liter bottle - per day?
Are you dependent on wine, beer, or other alcoholic drinks to wind down and go to sleep at the end of the day, or is a glass of wine paired with a healthy dinner, again, part of the ritual?
And let's not forget the midday meal - do you take the time to eat a nutritious lunch or do you hit the drive-thru for fast food or worse yet, skip lunch or run on sugary drinks or junk food?
Do you truly take the time to slow down and get things accomplished, or are you running on adrenaline, moving from crisis point to crisis point, putting out fires but never really accomplishing or even mapping out long-term progress?
Do you take the time to mindfully exercise or is it something you check the box on while multi-tasking - or skip altogether?
Do you get enough rest and/or sleep? Studies now show that we need seven to nine hours of restful sleep per night on average or we end up in sleep deficit. Other cultures close down at midday for siesta time. I can tell you I need at least six if not the seven to nine hours recommended to be in top form the next day, and I find myself taking a nap at least one day of the weekend - an average of two hours napping - if I've shorted myself on sleep by or for whatever reason during the week. When we are well-rested, we can handle stress - both day-to-day and crisis mode - much better.
Do you allow yourself to get worked up by news stories or the stories of others about things over which you have no control instead of focusing on what is in your sphere of control and/or influence?
All of these things have an effect on our physical health.
We are given one body to live in and take care of during our time here - how are you taking care of yours?
Over the remainder of the month, we will look into some of these things in depth.
Until next time - Namaste!
Are you dependent on that cup (or cups) of coffee to get you going in the morning, or is sipping the coffee while journaling and unhurriedly starting your day part of the ritual?
Do you eat breakfast in a timely manner or do you run on fumes? What do you eat for breakfast - donuts or other processed carbs or oatmeal, fruit, eggs, and/or yogurt?
Do you drink enough water during throughout the day - about eight glasses - that is eight eight-ounce glasses or one two-liter bottle - per day?
Are you dependent on wine, beer, or other alcoholic drinks to wind down and go to sleep at the end of the day, or is a glass of wine paired with a healthy dinner, again, part of the ritual?
And let's not forget the midday meal - do you take the time to eat a nutritious lunch or do you hit the drive-thru for fast food or worse yet, skip lunch or run on sugary drinks or junk food?
Do you truly take the time to slow down and get things accomplished, or are you running on adrenaline, moving from crisis point to crisis point, putting out fires but never really accomplishing or even mapping out long-term progress?
Do you take the time to mindfully exercise or is it something you check the box on while multi-tasking - or skip altogether?
Do you get enough rest and/or sleep? Studies now show that we need seven to nine hours of restful sleep per night on average or we end up in sleep deficit. Other cultures close down at midday for siesta time. I can tell you I need at least six if not the seven to nine hours recommended to be in top form the next day, and I find myself taking a nap at least one day of the weekend - an average of two hours napping - if I've shorted myself on sleep by or for whatever reason during the week. When we are well-rested, we can handle stress - both day-to-day and crisis mode - much better.
Do you allow yourself to get worked up by news stories or the stories of others about things over which you have no control instead of focusing on what is in your sphere of control and/or influence?
All of these things have an effect on our physical health.
We are given one body to live in and take care of during our time here - how are you taking care of yours?
Over the remainder of the month, we will look into some of these things in depth.
Until next time - Namaste!
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