What mental laps are you running...that are taking your breath away?
A 24-hour Soul Care Intensive for Women
March 16-17, 2018
Sometimes we have used every last bit of our energy just surviving... and we just need a moment.
What if you could:
Release the heaviness in your heart and the constant attack on your mind?
Renew your spirit through private time without distractions and gain clarity?
Relax your mind and give your thoughts the time they need to be sorted out?
Restore your body and create a plan towards a higher quality of living?
Would you do it...or just make excuses ?
Let's stop listening to those fatal excuses that keep you in the same pattern over again.
8 Signs You're Eating Too Much Sugar
Here's what can happen when you're regularly getting more than 10 percent of your daily calories from added sugar, the upper limit recommended by the USDA.
By Emma Haak
7 a.m.—The alarm wakes you up—along with your joint pain.
The sugar connection: When you eat refined carbs (including the sweet stuff we're focusing on), your blood sugar rises and your body reacts by releasing inflammatory messengers called cytokines. Your body is now in an inflammatory state, and that can make existing joint pain worse, says Marina Chaparro, MPH, RDN, spokesperson for the Academy of Nutrition and Dietetics.
7:30 a.m.—As you're getting dressed, you notice that the pants you used to need a belt for are staying up just fine on their own.
The sugar connection: Any weight gain should make you take a hard look at your eating habits, but high-sugar diets are linked to added pounds specifically in your midsection. Too much sugar leads to high levels of insulin, and insulin likes to deposit fat in your belly more so than other areas of your body, says Roxanne Sukol, MD, doctor of preventive medicine and the medical director of the Wellness Enterprise at Cleveland Clinic.
11:30 a.m.—You squeeze in a dentist appointment between morning meetings, and the doc is less than thrilled with you.
The sugar connection: You've been hearing that sugar causes cavities since you were a kid, but you may not know just how big an influence your sweet tooth has on the rest of your teeth. A study that looked at diets and cavity rates around the world found that excess added sugar was the biggest factor in dental decay. Sub-par brushing and flossing habits probably don't help, but sugar is the key cause.
1:30 p.m.—You ate lunch an hour ago and you're already dreaming about dinner.
The sugar connection: If you had a high-sugar lunch (beware that processed sandwich bread, and these other surprising sugar bombs, you know there's an energy crash coming, and you'll quickly crave more food to replenish. There's another reason you've got visions of supper dancing in your head right now though. If you've been overdoing it on sugar for a while, your insulin levels are likely elevated. That can mess with your hunger hormones, says Chaparro, increasing levels of the one that elicits a when's-my-next-meal mindset (ghrelin) and lowering levels of the one that tells you you're still full (leptin).
3 p.m.—You just snapped at the coworker who joked that you look like you need a nap (even though they're right).
The sugar connection: The constant back and forth between blood-sugar highs and lows leaves you sluggish, says Chaparro. And that little episode with your colleague? When you hit a low, your mood bottoms out, too.
4 p.m.—Your GP's office calls with test results from your physical last week. Your triglycerides are up.
The sugar connection: Your body turns excess sugar into a type of fat known as triglycerides. They're found in your blood, and too much of them increases your risk of coronary artery disease. A normal triglyceride level is below 150; above 200 is high.
6 p.m.—Quittin' time! And you cannot for the life of you remember where you put your phone.
The sugar connection: A lot of things can lead to mental fog and forgetfulness (stress, lack of sleep, an incredibly hectic day, etc.), but sugar is among the potential culprits. A high-sugar diet made it harder for rats to recall where a specific object was in a place they'd already been to, according to a study in Brain, Behavior and Immunity. The researchers found inflammation in the rats' hippocampus, an area of the brain that's critical for memory. (The inflammation might make it harder for the brain to process and retrieve information.) The other factor is that your brain is powered by the glucose in your blood, and it needs a steady fuel supply to function optimally, says Sukol. "You want a slow-burning fuel, not TNT." Added sugar is TNT, creating a big, quick surge in blood sugar followed by a steep drop-off.
8 p.m.—Those fresh blackberries you're having for dessert taste anything but sweet.
The sugar connection: There's nothing wrong with the berries—it's your sense of taste that's off. "Excess sugar dulls your palate, so things that should taste naturally sweet don't," says Sukol. It's like trying to drink orange juice after you brush your teeth. "There's so much artificial sweetener in the toothpaste that it blocks your sweetness receptors and you can't taste the sweetness in the orange. It tastes sour instead," she explains.
We all just want to Live Free! A message of encouragement to keep going .. we can do it together.Read More
I want to Live Free in 2016...but how?
12 Tips to get youstarted
1 .Give less value to what other people think of you: Other people are outside your control, and if you can't get past worrying about your own image, you can't live freely.
2.Stop focusing on the bad. Be free by focusing on what can be done, rather than on what cannot.
3.Be honest! Lies create a tangled web of deceit that keeps you from being free. Learn to recognize the lies you believe about God, yourself and others. (I recommend the book "Lies women believe and the Truth that sets them free" by Nancy Leigh DeMoss)
4 .Watch your language. Avoid negative statements like "I can't." "It's to hard" or "fat is the enemy." Language is powerful, both in convincing yourself and in convincing others. By changing these negative phrases you will free yourself from inaction and procrastination.
5. Come to terms with money (and any lack of it). Many people associate "having enough money" with freedom, but your attitude toward money says much more about freedom than money itself. Treat money as a tool in your life, not the driver of your life. Learn to save, budget and be a conscious consumer.
6.Exercise! Endorphins help you to free yourself from unhelpful emotions that can trap you in ongoing cycles of negativity!
7 .Do something new as often as possible. Most of the battle is inside your head, before you've given the new activity a go. Being open to new experiences is a source of freedom!
8. Regularly do something you're truly passionate about. You don't have to be good at whatever it is that fills you with passion, you just have be free to love it.
9. Manage your stress. Living free means living free of stress too; stress ties you down and threatens your health and general well-being.
10. Laugh and smile whenever possible. Your smile changes your frame of mind. Freely laughing and smiling boosts your immune system.
11. Be spontaneous! Doing something that makes people stare is a great way to live free and get out of the box you're trapped in.
12. Get adequate sleep for your age, gender and personal needs. Sleep-deprived people tend to be a lot more negative than those who get adequate sleep and they also lack energy and resilience when faced with life's challenges. Tired people tend to make "same as always" choices because resisting requires energy. Get sleep and you'll find yourself a lot freer to show the world your real personality !
Sources: WebMD, WikiHow & Journeytoafatfreelife.com
I invite you to join me in our JTFFL 30 Day Journey Challenge!
Together we can close out the 2015 Year Gratefuland Kick open the door of 2016 with New and Prosperous Opportunities.
You will eat the fruit of your labor; blessings and prosperity will be yours.
Psalms 128:2 (NIV)
Be kind to yourself this Thanksgiving.
1. Listen to your body's hunger and satiety cues. people are healthier in all ways when
they eat with practicality and enjoyment.
2. If you over eat, remind yourself it's totally OK. Remember that normal eating is flexible.
3. Don't skip breakfast on thanksgiving.Eating regular meals and snacks will assist in preventing restrictive and/or overeating behaviors.
4. Commit to having a Fat/Diet-talk free Thanksgiving.
Common statements " being good", " how many pounds ", making comments about your figure or comparisons about what others are eating. Fat/Diet talk can make us feel uncomfortable, guilty and ashamed which makes our body image take a nose dive. If kids are listening-and most likely they are-they pick up on these damaging words and start to question their own eating choices and their own bodies.
5. Remember food is not the enemy. Be kind to yourself!
* Tips gathered from hellohealthy.com and Psychcentral
I'm Still Here.. I hope you are too!
Sometimes you have to lay it all out there and know that it is OK!
I know that I am not alone and we all need encouragement. Sometimes we may step backwards as we move forward.
No matter where you find yourself on your journey, BE KIND TO YOURSELF.
Be Real, Be Inspired and Be Free!
Eating Psychology Practitioner
Stay Connected... Join us on Facebook
Where is Life Calling You?Read More
Think Clean, Speak Clean - Living a Healthy LifeRead More