This blog is dedicated to all of my BlogHer friends who have been making my mornings lately so filled with laughter. With laughter comes JOY. THANK YOU, ladies for that gift!!
My day begins with me making my way into the kitchen so I can switch on my coffee pot that magically grinds the beans for a fresh cup of home brewed java. (Thanks again to my daughter and wonderful son-in-law for that gift 3 years ago, when I wasn’t expecting anything.)
As there is no one around, most mornings, except for my large dog Max, who loudly snarls to warn me not to eat his food (I call him Cujo when he does that), I look for company by sitting at my computer and checking email, Facebook, BlogHer, and news sites, amongst other places I usually peruse.
My BlogHer reads are the very best. I get updates on what is going on with my friends, followers and followwees. Maybe because I am getting to know people and connect regularly with some co-bloggers, reading their posts is making them more than just a remote name for me. They are real people and I like them a lot. I view their posts to get an update into what is happening to women I have begun to care about. For example, I know who is moving, who slept, who didn’t, who agonized, whose kids are ill, who is ticked, who is resolved, who cooked and who is preparing her spring garden. It seems though, that through it all, everyone I read regularly has found a place in her life drama for humor. This week, for example, at least 3 times, I almost blew coffee out of my nose laughing at the funny commentaries (sorry for the visual). But I was surprised by the humor imbedded into some topics that were really quite serious. What a healthy thing to do.
"I am thankful for laughter, except when milk comes out of my nose." Woody Allen
Laughter is contagious. From beinggirl.com: "A wise man once said, "Laughter is the best medicine," and he was right. When you're happy and laughing, it's contagious, so don't be afraid of showing off your sense of humor.”
"Laughter is the most healthful exertion." Christoph Wilhelm Hufeland
Yep, laughter is so good for us. According to a video on WebMD titled, Laughter Can Improve Your Health, compiled by Damon Meharg: “It helps reduce stress hormones, like cortisol and adrenalin, and pumps up immune system activity by increasing interferon, T cells and white blood cells. A hearty guffaw or belly laugh can also boost heart rate, improves blood flow, and stabilizes blood pressure.”
Now if that doesn’t make you want to belly laugh it up, there is more:
“In study after study, findings on this most cherished of human traits are giving us all something to smile about: Diabetic patients saw their blood sugar levels rise less after eating a meal at a comedy show; laughing improves digestion and speeds up respiration and blood circulation; in fact, laughing 100 or more times a day may have the same health benefits as 10 minutes of aerobic exercise!”
"What soap is to the body, laughter is to the soul." Yiddish Proverb
Please know that you don’t have to make me laugh every time I read your posts, as I am not expecting a daily Vegas comedy shtick. The point is that I have gotten so much out of sharing experiences and learning from all of you. Whether there is humor, drama, sadness despair or whatever I will visit you every day that I am able in order to keep in touch and support you when I can.
This post is to thank you again for all that you have brought to my life and for the JOY that reigns when we laugh together.
"My great hope is to laugh as much as I cry; to get my work done and try to love somebody and have the courage to accept the love in return." Mayo Angelou
Thursday, January 26, 2012
Monday, January 23, 2012
"A good laugh and a long sleep are the best cures in the doctor's book." ~Irish Proverb
There has been a lot written lately about sleep or the lack of it more specifically. Most of what I have read on blog postings center around hilarious middle-of-the-night wake-ups because of ill or restless children. My theory is that sleeplessness results in an awakening of some inner sense of humor that serves as the coping mechanism for the inability to sleep while kids need attention. While I totally enjoy the read, there is nothing funny the underlying reason. Also, I have read about teens who actually need more than 8 hours of sleep but seem to get far less. So, when they say they I can’t get out of bed for school because they are too tired, they probably are. Lastly, how much sleep does a woman over the age of 70 years really need and what kind of games is her body playing on her that makes her awaken after a few hours. I went searching for some answers.
To get the info for this post, of course I went to the National Sleep Foundation’s website. They describe themselves this way: “The National Sleep Foundation is a 501(c)3 charitable, educational, and scientific not-for-profit organization dedicated to improving sleep health and safety through education, public awareness, and advocacy.” Additionally, I went to the National Institute of Health (NIH) content on sleep and beinggirl.com, as there are several research-based articles there that focus on teens and their sleep needs (see links to the sites below).
Here are some facts that I learned about sleeping. Some you may know and others that are kind of surprising:
Sleeping is NOT a passive sport. Sleeping is as important to our well-being as eating. Animals need sleep to survive. It impacts our nerve-signaling chemicals or neurotransmitters, and impacts our psychological and physical health, as well as how we metabolize food.
“Fatigue is the best pillow.” (Benjamin Franklin) There is NO one amount of sleep that everyone needs. Each person is different, so no matter how old or young, each individual has his/her own sleep needs. For example, I have a colleague who requires very little sleep. While up at 2:00 a.m., she isn’t watching cooking shows or reruns of Sex in the City, she works and creates. As a result, I used to get emails from her timed at all kinds of sleeping hours. When awake, she always seemed chipper and energetic. Not me, if I was awake at 2:00 a.m. I would watch Kitchen Bitches or Two Fat Ladies and, if really fortunate, reruns of Andy Griffin and then be one fat bitch in the morning.
The majority of teens don’t get enough sleep. “Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.” Another issue with teens is that their sleep patterns are irregular as their weekend patterns usually differ from school days and their school sleeping patterns differ depending on what is going on. For example, less sleep may happen when studying for a test or participating in sports that require early practice. As a result, it impacts their ability to concentrate, remember things and listen. Not ideal when education is the key part of their life.
Consequences of not getting enough sleep are real and can result in physical or psychological issues. Not getting enough sleep can result in acne or other skin problems in teens. It can also lead to aggressive or other inappropriate behaviors. Importantly, no matter the age, people who don’t get enough sleep are heavier than those that do. That may be because they are eating high fat food and too much of it and not metabolizing it well. Also, not getting enough sleep can lead to driving accidents, as well as accidents because equipment is not being used safely.
Sleep Needs DON’T decline with age. While aging doesn’t decrease the amount of sleep needed, aging messes up our sleep habits. GREAT! So while older adults are awakening more throughout the night and taking longer to fall asleep, they are also suffering more from sleep apnea and from a decline in their important REM (rapid eye movement) sleep. The Mayo Clinic defines sleep apnea as: a potentially serious sleep disorder in which breathing repeatedly stops and starts. Everyone needs a certain period of time for REM sleep in order to have a complete sleep cycle. Altering that alters ones sleep pattern negatively. Some causes of sleep problems in adults are: GERD, due to the pain of esophageal reflux; restless leg syndrome; too much caffeine, and the urge to urinate.
What to do… What to do….
First, let’s look at how much sleep we need a night: According the NIH, “infants generally require about 16 hours a day, while teenagers need about 9 hours on average. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. Women in the first 3 months of pregnancy often need several more hours of sleep than usual.”
The RELAXation Method for falling asleep:
Say to yourself, you are getting sleep, you are getting sleepy…(only kidding). Actually, beinggirl recommends the following:
When you get to bed, close your eyes and get comfy. Focus your attention on the parts of your body that feel uncomfortable. Take a deep breath, and as you breathe out, focus on relaxing each of those areas, one at a time. Take two deep breaths for every body part that you relax. Continue this deep and relaxed breathing. Deep breathing should help you sleep better.
Once your body is relaxed, clear your mind by focusing on pictures of numbers or letters. For example, picture the number 30 in your mind. Imagine that the number 30 is getting blown away by the wind, erased by a pencil eraser, or fades into invisibility. Then picture the number 29 appearing in a different color, size, shape, and handwriting than the number 30. Once you have the image in your mind, imagine the 29 getting erased in a different way. Continue picturing each number with lots of details, and imagining each one disappears until you get to the number 1. If you don't fall asleep before you get to the number 1, your mind will be free of stressful thoughts and you will be able to sleep better.
Tips to Help Improve Your Sleep Patterns
Do you get a good sleep at night?? If so, any other tips to offer??
http://www.beinggirl.com/article/sleep-better/?utm_source=blogger&utm_medium=nurseplummer&utm_content=link20120123&utm_campaign=comm_mgr
http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm
http://www.sleepfoundation.org/
To get the info for this post, of course I went to the National Sleep Foundation’s website. They describe themselves this way: “The National Sleep Foundation is a 501(c)3 charitable, educational, and scientific not-for-profit organization dedicated to improving sleep health and safety through education, public awareness, and advocacy.” Additionally, I went to the National Institute of Health (NIH) content on sleep and beinggirl.com, as there are several research-based articles there that focus on teens and their sleep needs (see links to the sites below).
Here are some facts that I learned about sleeping. Some you may know and others that are kind of surprising:
Sleeping is NOT a passive sport. Sleeping is as important to our well-being as eating. Animals need sleep to survive. It impacts our nerve-signaling chemicals or neurotransmitters, and impacts our psychological and physical health, as well as how we metabolize food.
“Fatigue is the best pillow.” (Benjamin Franklin) There is NO one amount of sleep that everyone needs. Each person is different, so no matter how old or young, each individual has his/her own sleep needs. For example, I have a colleague who requires very little sleep. While up at 2:00 a.m., she isn’t watching cooking shows or reruns of Sex in the City, she works and creates. As a result, I used to get emails from her timed at all kinds of sleeping hours. When awake, she always seemed chipper and energetic. Not me, if I was awake at 2:00 a.m. I would watch Kitchen Bitches or Two Fat Ladies and, if really fortunate, reruns of Andy Griffin and then be one fat bitch in the morning.
The majority of teens don’t get enough sleep. “Teens need about 9 1/4 hours of sleep each night to function best (for some, 8 1/2 hours is enough). Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.” Another issue with teens is that their sleep patterns are irregular as their weekend patterns usually differ from school days and their school sleeping patterns differ depending on what is going on. For example, less sleep may happen when studying for a test or participating in sports that require early practice. As a result, it impacts their ability to concentrate, remember things and listen. Not ideal when education is the key part of their life.
Consequences of not getting enough sleep are real and can result in physical or psychological issues. Not getting enough sleep can result in acne or other skin problems in teens. It can also lead to aggressive or other inappropriate behaviors. Importantly, no matter the age, people who don’t get enough sleep are heavier than those that do. That may be because they are eating high fat food and too much of it and not metabolizing it well. Also, not getting enough sleep can lead to driving accidents, as well as accidents because equipment is not being used safely.
Sleep Needs DON’T decline with age. While aging doesn’t decrease the amount of sleep needed, aging messes up our sleep habits. GREAT! So while older adults are awakening more throughout the night and taking longer to fall asleep, they are also suffering more from sleep apnea and from a decline in their important REM (rapid eye movement) sleep. The Mayo Clinic defines sleep apnea as: a potentially serious sleep disorder in which breathing repeatedly stops and starts. Everyone needs a certain period of time for REM sleep in order to have a complete sleep cycle. Altering that alters ones sleep pattern negatively. Some causes of sleep problems in adults are: GERD, due to the pain of esophageal reflux; restless leg syndrome; too much caffeine, and the urge to urinate.
What to do… What to do….
First, let’s look at how much sleep we need a night: According the NIH, “infants generally require about 16 hours a day, while teenagers need about 9 hours on average. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. Women in the first 3 months of pregnancy often need several more hours of sleep than usual.”
The RELAXation Method for falling asleep:
Say to yourself, you are getting sleep, you are getting sleepy…(only kidding). Actually, beinggirl recommends the following:
When you get to bed, close your eyes and get comfy. Focus your attention on the parts of your body that feel uncomfortable. Take a deep breath, and as you breathe out, focus on relaxing each of those areas, one at a time. Take two deep breaths for every body part that you relax. Continue this deep and relaxed breathing. Deep breathing should help you sleep better.
Once your body is relaxed, clear your mind by focusing on pictures of numbers or letters. For example, picture the number 30 in your mind. Imagine that the number 30 is getting blown away by the wind, erased by a pencil eraser, or fades into invisibility. Then picture the number 29 appearing in a different color, size, shape, and handwriting than the number 30. Once you have the image in your mind, imagine the 29 getting erased in a different way. Continue picturing each number with lots of details, and imagining each one disappears until you get to the number 1. If you don't fall asleep before you get to the number 1, your mind will be free of stressful thoughts and you will be able to sleep better.
Tips to Help Improve Your Sleep Patterns
- Eat earlier and lighter.
- Take a short walk after a late meal or a very active evening to help you unwind
- Train your mind: Keep to a regular sleep schedule, going to sleep at the same time every night, and waking up at the same time every day. Get at least 8 hours of sleep a night and 8–10 hours of sleep if you are a teen and can. After a few weeks, you will start feeling sleepy at bedtime, and will awake ready to go before your alarm clock.
- No matter what is going on in the rest of your house, create a tranquil, comforting environment in your bedroom. Turn on some soothing sounds and spray your sheets and room with lavender. If you need it totally dark to get your proper rest, try a sleep mask or scented eye pillow.
- Indulging in relaxing activities before bedtime can help too. Take a warm (not hot) bath or listen to soothing music. Some people fall asleep reading.
- Keeping temperatures above 74 or below 54 degrees Fahrenheit can impact sleep. Everyone is different, but most scientists agree that sleeping in a cooler room is better for sleep and a hot room can disrupt sleep patterns.
- Light and dark influence when we get sleepy, think night and day. Bright light can keep you awake so turn them down!!
- Give yourself enough space to sleep. If you are sleeping with someone, make sure you have enough room to move around and not wake the other person – or be woken up yourself due to someone else’s restlessness.
Do you get a good sleep at night?? If so, any other tips to offer??
http://www.beinggirl.com/article/sleep-better/?utm_source=blogger&utm_medium=nurseplummer&utm_content=link20120123&utm_campaign=comm_mgr
http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm
http://www.sleepfoundation.org/
When life gives you cramps, make bath salts … and other adages!
Love the title to my post, which I can say without being called way too self-congratulatory, since I didn’t create it. I found it on the Always.com website and really connected it with it for three reasons. The first is because it is related to the old adage, that if life gives you lemons, make lemonade, the second is because it gives me another opportunity to educate about periods and cramps and lastly because I really like to luxuriate in the bath with aromatic salts making me feel like I am in a spa environment and hadn’t thought about making them myself.
People should take time to be happy. - Grandma Moses (1860-1961)
Let me start with the idea that for every negative you can think of in a situation, I truly believe that there is positive that can be made of it. For example, let’s say that you missed a flight or that you are inconvenienced in some way because of something that is out of your control, do something that turns it around and again places you in control. I have missed many a flight in my day and been frustrated about it, but have found that allowing myself some pleasure reading time helps me overcome the frustration. Also, I am thankful that I travel with a computer that allows me to stay in touch and manage life without actually being there. Along with that, I am happy that I am safe and sound and around to live another day. This is truly the way I think about things most of the time.
Record only the sunny hours. - unknown
At times though, fortunately not often and mostly after days of poor weather, I become grumpy and negative. It really doesn’t help me, or those close by, when I spend my time verbalizing flaws in everything. Instead, to break that cycle, I usually take a walk, and then write down a few things that I am thankful for and that make me happy and, POOF, back out of it and Ms. Joyful again. It sounds simpler than what it is, because you truly have to be cognizant of your own being and want to change your mood. Once I am on the upward state of mind, it is like there is a wind at my back pushing me along.
Cramps: We fear what we don't understand. - Aesop (c.620-560 BC)
As you have guessed, Aesop never said anything about cramps, I just added that to his quote to make a point. And, that is the more we know about a situation, the better we can help mange it. True about cramps too. If we understand what causes them, we can develop a way to help mange the discomfort. I have been answering questions about periods and cramps for many years. The pain that some women and teen girls experience can be scary and concerning, made worse by not know why that can happen.
What are menstrual cramps? From Always.com: “Each month, the lining of the uterus (the endometrium) builds up in preparation for a possible pregnancy. If a pregnancy occurs, the fertilized egg attaches itself to the lining to be nourished as it develops into a baby. If the egg is not fertilized, the lining is not needed. It breaks down, and hormones called prostaglandins are released. These trigger the muscles of the uterus to contract and squeeze the lining out. The muscles are the same ones that push a baby out during childbirth, so they are extremely strong. Some women may have higher levels of prostaglandins, which is thought to be what causes painful muscle spasms called cramps.”
Not all women have cramps and, certainly, not all women have them to the extent that causes concern or disruption to their lives. For those that do, here are some suggestions on how to help sooth the discomfort:
Now to my personal favorite, a long WARM BATH, especially with aromatic bath salts. Here is a link to the recipe to make bath salts, that I mentioned at the beginning of this post, found on the Always.com website. I don’t get cramps any more, but love to enjoy the spa experience. When at home doing this, I can get out of the bath and put on warm fuzzy jammers and just hangout in comfort.
http://www.always.com/mom/period-cramps-period-cramp-relief.jsp?utm_source=blogger&utm_medium=nurseplummer&utm_content=link20120123&utm_campaign=comm_mgr
Please feel free to share what helps your cramps or what puts you in a peacefully good state of being, as you could be helping someone else with your experience.
Actually writing this post has placed me in a good Karma place, so I will close out happy and relaxed. Last adage: I believe in Karma. If the good is sown, the good is collected. When positive things are made, that returns well. Yannick Noah
People should take time to be happy. - Grandma Moses (1860-1961)
Let me start with the idea that for every negative you can think of in a situation, I truly believe that there is positive that can be made of it. For example, let’s say that you missed a flight or that you are inconvenienced in some way because of something that is out of your control, do something that turns it around and again places you in control. I have missed many a flight in my day and been frustrated about it, but have found that allowing myself some pleasure reading time helps me overcome the frustration. Also, I am thankful that I travel with a computer that allows me to stay in touch and manage life without actually being there. Along with that, I am happy that I am safe and sound and around to live another day. This is truly the way I think about things most of the time.
Record only the sunny hours. - unknown
At times though, fortunately not often and mostly after days of poor weather, I become grumpy and negative. It really doesn’t help me, or those close by, when I spend my time verbalizing flaws in everything. Instead, to break that cycle, I usually take a walk, and then write down a few things that I am thankful for and that make me happy and, POOF, back out of it and Ms. Joyful again. It sounds simpler than what it is, because you truly have to be cognizant of your own being and want to change your mood. Once I am on the upward state of mind, it is like there is a wind at my back pushing me along.
Cramps: We fear what we don't understand. - Aesop (c.620-560 BC)
As you have guessed, Aesop never said anything about cramps, I just added that to his quote to make a point. And, that is the more we know about a situation, the better we can help mange it. True about cramps too. If we understand what causes them, we can develop a way to help mange the discomfort. I have been answering questions about periods and cramps for many years. The pain that some women and teen girls experience can be scary and concerning, made worse by not know why that can happen.
What are menstrual cramps? From Always.com: “Each month, the lining of the uterus (the endometrium) builds up in preparation for a possible pregnancy. If a pregnancy occurs, the fertilized egg attaches itself to the lining to be nourished as it develops into a baby. If the egg is not fertilized, the lining is not needed. It breaks down, and hormones called prostaglandins are released. These trigger the muscles of the uterus to contract and squeeze the lining out. The muscles are the same ones that push a baby out during childbirth, so they are extremely strong. Some women may have higher levels of prostaglandins, which is thought to be what causes painful muscle spasms called cramps.”
Not all women have cramps and, certainly, not all women have them to the extent that causes concern or disruption to their lives. For those that do, here are some suggestions on how to help sooth the discomfort:
- Warmth to help sooth: Lie down, if possible, at the first sign of pain and place a warm heating pad on your abdomen. If you can’t lie down, there are warm wraps, like Thermacare, that will provide soothing heat and allow you to leave home and live life.
- Pain relief medications: Pharmacists are a great source of information about suitable over the counter pain medications that may help. It is always best to take them before the pain gets too bad to help break the cycle of discomfort.
- Massage: Gently rubbing your abdomen or getting a back massage can help relieve the discomfort. Also, you don’t have to go to a professional masseuse, ask your partner to massage your back. No doubt the person that cares about you will want to help make you feel better.
- Exercise: Exercise routines that you do throughout your cycle — particularly a few days before the beginning of your period — may help to reduce pain by lowering your levels of prostaglandins. Exercise also helps to keep the blood flowing in your pelvic area, easing that heavy, bloated feeling. Workouts that stretch your body — cycling with your legs up in the air, for example — are best. Some women claim that Yoga or Pilates really helps minimize their cramps.
Now to my personal favorite, a long WARM BATH, especially with aromatic bath salts. Here is a link to the recipe to make bath salts, that I mentioned at the beginning of this post, found on the Always.com website. I don’t get cramps any more, but love to enjoy the spa experience. When at home doing this, I can get out of the bath and put on warm fuzzy jammers and just hangout in comfort.
http://www.always.com/mom/period-cramps-period-cramp-relief.jsp?utm_source=blogger&utm_medium=nurseplummer&utm_content=link20120123&utm_campaign=comm_mgr
Please feel free to share what helps your cramps or what puts you in a peacefully good state of being, as you could be helping someone else with your experience.
Actually writing this post has placed me in a good Karma place, so I will close out happy and relaxed. Last adage: I believe in Karma. If the good is sown, the good is collected. When positive things are made, that returns well. Yannick Noah
Wednesday, January 11, 2012
Willpower: It’s all in your head!
With it being early in the New Year, I have read several articles addressing willpower and how to best obtain it. While I promised myself I wouldn’t blog on New Year’s resolutions, especially about dieting, I couldn’t resist talking about willpower since I don’t have much, if any, about anything and I finally see a glimmer of hope.
The reason I am writing about this topic now, even though I said I wouldn’t, is because I received a brochure for a seminar for health professionals titled, How The Brain Forms New Habits: Why Willpower is Not Enough. The one-day seminar will include information on why habits are so difficult to change and how they govern how we think and act. So far so good. The session is broken up into the following sections: Reward Centered Habits, Using Your Brain to Form New Habits, Threat-Based Mental Habits, Overcoming Threat-Based Mental Habits and Initiating and Maintaining Healthful Habits.
As you would expect since this course is for health care professionals, the focus is on caring for others and facilitating change in their behavior (some life-threatening) by understanding barriers and working through challenges. While at the class, I am optimistic that I can also self-reflect and learn more about the habits and coping behaviors that keep me from reaching my own personal goals. My biggest failures being diet and exercise. Last year, I decided that I would not purchase, for myself, any new clothes, shoes, handbags, makeup, etc for a year. I lasted 3 weeks. A pitiful but realistic example of my willpower and why I don't stick to diets long enough to make a difference.
You would think that entering a new year and believing strongly in healthy eating and exercise, I would be trim and toned. NOT and I wonder why since I have the time and just about any exercise machine available in close proximity.
In one of the sections of this seminar, there will be information on the addictive features of comfort foods and changing reward based habits. Much of this centers on the physiology of the brain and where programming happens, which for those who care is the basal ganglia. The basal ganglia are a storehouse of bad habits, but you can also change those habits with intentional goal-directed behaviors.
I was reading a review article that I found in Neuroscience magazine titled: “ The role of the basil ganglia in habit formation” published in the June 2006 by: Henry H. Yin* and Barbara J. Knowlton‡ Before I talk about the article, I just want to mention that the basil ganglia are a set of nuclei located in the cerebrum area of the brain. I promise not to go on about the anatomy and physiology, since I am not an expert on neural functioning and only want to talk behaviors. Back to why I am mentioning this. Within the article there is compelling research on conditions that lead to habit formation. Since I know that research has shown that habits can be changed, hopefully at the course, I will learn more about how to form different habits. Importantly, I want to change my behaviors in a way that will make a difference to my health and learn how to help others do the same if they want my assistance.
I will be making every effort to attend the seminar with the only barrier being the dates. If I do attend, you will hear more from me about this. If not, I will be disappointed but will try to do better anyway changing old habits and welcoming new.
The reason I am writing about this topic now, even though I said I wouldn’t, is because I received a brochure for a seminar for health professionals titled, How The Brain Forms New Habits: Why Willpower is Not Enough. The one-day seminar will include information on why habits are so difficult to change and how they govern how we think and act. So far so good. The session is broken up into the following sections: Reward Centered Habits, Using Your Brain to Form New Habits, Threat-Based Mental Habits, Overcoming Threat-Based Mental Habits and Initiating and Maintaining Healthful Habits.
As you would expect since this course is for health care professionals, the focus is on caring for others and facilitating change in their behavior (some life-threatening) by understanding barriers and working through challenges. While at the class, I am optimistic that I can also self-reflect and learn more about the habits and coping behaviors that keep me from reaching my own personal goals. My biggest failures being diet and exercise. Last year, I decided that I would not purchase, for myself, any new clothes, shoes, handbags, makeup, etc for a year. I lasted 3 weeks. A pitiful but realistic example of my willpower and why I don't stick to diets long enough to make a difference.
You would think that entering a new year and believing strongly in healthy eating and exercise, I would be trim and toned. NOT and I wonder why since I have the time and just about any exercise machine available in close proximity.
In one of the sections of this seminar, there will be information on the addictive features of comfort foods and changing reward based habits. Much of this centers on the physiology of the brain and where programming happens, which for those who care is the basal ganglia. The basal ganglia are a storehouse of bad habits, but you can also change those habits with intentional goal-directed behaviors.
I was reading a review article that I found in Neuroscience magazine titled: “ The role of the basil ganglia in habit formation” published in the June 2006 by: Henry H. Yin* and Barbara J. Knowlton‡ Before I talk about the article, I just want to mention that the basil ganglia are a set of nuclei located in the cerebrum area of the brain. I promise not to go on about the anatomy and physiology, since I am not an expert on neural functioning and only want to talk behaviors. Back to why I am mentioning this. Within the article there is compelling research on conditions that lead to habit formation. Since I know that research has shown that habits can be changed, hopefully at the course, I will learn more about how to form different habits. Importantly, I want to change my behaviors in a way that will make a difference to my health and learn how to help others do the same if they want my assistance.
I will be making every effort to attend the seminar with the only barrier being the dates. If I do attend, you will hear more from me about this. If not, I will be disappointed but will try to do better anyway changing old habits and welcoming new.
Friday, January 6, 2012
YOU CAN’T HIT THE ‘LIKE’ ICON ON YOUR OWN COMMENT: A commentary on self-esteem.
I almost mistakenly hit the ‘like’ icon on my own comment today after reading what I wrote about someone else’s blog post several days ago. While I hadn’t intended to do that, the only reason I didn’t ‘like’ my own post is because technically you can’t do that on blogher.com. While not a big deal initially I began to think further about what that means. The first thought that came to mind was the idea of voting for oneself in an election type of situation. Of course I would vote for myself and have every time I have run for any office. Important, I believe, because if I didn’t have confidence in myself to be the best candidate for what I was seeking election for, who would. Then it brought to mind the importance of self-esteem versus the opposite, which is a lack of self-confidence.
Anyone who reads my blogs knows that I love the beinggirl.com site and often use information from there to educate and make a point. In regards to self-confidence, there is a really good article on the site titled: Building Self Esteem. While the article was written for teens, the information is relevant to anyone who struggles with feeling good about herself.
The article begins with a definition of self-esteem using the Webster’s Dictionary which states that self esteem is: "a confidence and satisfaction in oneself." Not surprisingly, for girls, self-confidence is related to appearance and peer acceptance. Too often, appearance means weight. Unfortunately, attempting to set the standard for femininity are media stars that are too slim and are often bedecked in the most expensive clothing and jewels. Not many of us can achieve that type of look. While I am an advocate of exercise and trying to stay within a normal bodyweight for health’s sake, media stars can take their bodies to a place that is unrealistic and can be unhealthy - not something we want our teen daughter’s to emulate nor hold up for ourselves to compare to when assessing our own being.
Whether we have it currently or need to build it up, a healthy self-esteem can be achieved. As the article on beinggirl.com states: Building self-esteem depends on attitude, attitude and more attitude. And, that is something we can control.
There are some ideas in the article to help achieve self-esteem. I have picked out a few that I found particularly meaningful for girls of all ages:
• Stop comparing yourself to others. Focus on the parts of yourself you like the best.
• Try to silence that inner critic who seems to find fault with so many things you do. That inner critic belongs to you, not anyone else.
• Exercise. You'll unload stress and feel stronger and happier.
• Straighten up, smile, and look straight ahead. You'll look and feel more confident. (This is something I so believe in. There have been times that I have been in situations where I felt totally like I didn’t belong. I faked it by smiling, pausing, looking around and acting like the Grande Dame of the moment. Worked for me – really!!)
• Importantly, don't hesitate to ask for professional help if you need it. Healing emotional hurt and building self-esteem, sometimes takes some expert guidance. It takes work, but the payoff of better relationships, sticking with a project until it's done, and dealing more easily with disappointments and mistakes is worth every second!
This is a new year and a time for a new start of good things. Start 2012 by pressing the ‘LIKE’ button on your inner being and I bet other aspects of your existence will be better too. At least that is what my New Year’s wish is for you!
http://www.beinggirl.com/article/building-self-esteem/?utm_source=blogger&utm_medium=elaineR.N.&utm_content=link20120104&utm_campaign=comm_mgr
Anyone who reads my blogs knows that I love the beinggirl.com site and often use information from there to educate and make a point. In regards to self-confidence, there is a really good article on the site titled: Building Self Esteem. While the article was written for teens, the information is relevant to anyone who struggles with feeling good about herself.
The article begins with a definition of self-esteem using the Webster’s Dictionary which states that self esteem is: "a confidence and satisfaction in oneself." Not surprisingly, for girls, self-confidence is related to appearance and peer acceptance. Too often, appearance means weight. Unfortunately, attempting to set the standard for femininity are media stars that are too slim and are often bedecked in the most expensive clothing and jewels. Not many of us can achieve that type of look. While I am an advocate of exercise and trying to stay within a normal bodyweight for health’s sake, media stars can take their bodies to a place that is unrealistic and can be unhealthy - not something we want our teen daughter’s to emulate nor hold up for ourselves to compare to when assessing our own being.
Whether we have it currently or need to build it up, a healthy self-esteem can be achieved. As the article on beinggirl.com states: Building self-esteem depends on attitude, attitude and more attitude. And, that is something we can control.
There are some ideas in the article to help achieve self-esteem. I have picked out a few that I found particularly meaningful for girls of all ages:
• Stop comparing yourself to others. Focus on the parts of yourself you like the best.
• Try to silence that inner critic who seems to find fault with so many things you do. That inner critic belongs to you, not anyone else.
• Exercise. You'll unload stress and feel stronger and happier.
• Straighten up, smile, and look straight ahead. You'll look and feel more confident. (This is something I so believe in. There have been times that I have been in situations where I felt totally like I didn’t belong. I faked it by smiling, pausing, looking around and acting like the Grande Dame of the moment. Worked for me – really!!)
• Importantly, don't hesitate to ask for professional help if you need it. Healing emotional hurt and building self-esteem, sometimes takes some expert guidance. It takes work, but the payoff of better relationships, sticking with a project until it's done, and dealing more easily with disappointments and mistakes is worth every second!
This is a new year and a time for a new start of good things. Start 2012 by pressing the ‘LIKE’ button on your inner being and I bet other aspects of your existence will be better too. At least that is what my New Year’s wish is for you!
http://www.beinggirl.com/article/building-self-esteem/?utm_source=blogger&utm_medium=elaineR.N.&utm_content=link20120104&utm_campaign=comm_mgr
Disappointments at the time of Joy
According to the music, this is the most wonderful time of the year. And, it can be. However for many, the expectations of the holiday season created in part by the retail industry, the media, and us, don’t match the actual experience. I would venture to say that this is mostly because the holiday costs a lot. Let me be quite clear that part of what I like about this time of year is actually quite commercial. The reason that I like the commercialism is that it creates jobs and business successes. Then, there is the other side of this when gifts and costly celebrations aren’t attainable. What to do…what to do!!
First, let’s take a step back together. This is the time for many to celebrate the Prince of Peace, not the latest electronic or leather apparel. Don’t get me wrong; I like leather and my computer stuff. But, when you can’t afford expensive gift giving it can be so stressful. I am not Christian, but I like JOY and PEACE, the heart of the season. Also, I humbly say that I would never tell anyone how to or not to celebrate their holiday. What I do want to communicate is that there is a lot that can be offered as gifts that are most definitely in the spirit of the season. For starters, think thoughtful rather then expensive.
On the beinggirl.com website homepage (see below), there are 3 boxes to choose from and NO, this isn’t Price Is Right, this is about gift giving in a cost effective way. The first box on the site is titled, Perfect Gift Picks. The Second is Winter Fun and the last is beinggirl’s Gift to you. I will talk about winter fun in another post and the BG’s gift is a box of Avatars that BG visitors can use for their own personalization mark. You have to sign in to view those and that is up to you, certainly. The reason that the Gift Picks is so timely is that the list is divided up in suggestions for those who may be on your gift list, like family members for example. It includes gifts you can purchase, but importantly, it also includes ideas on gifts you can make. LOVE THAT.
Some families only allow gifts that someone has created, as a way to encourage the use of imagination and the gift of time to create the gift. As for me, in our family that includes Christians and Jews, we give contributions to our favorite charities. I think the Prince of Peace would like that, just saying.
Please, please, please don’t take away that, if you can, you shouldn’t buy gifts or expensive presents to celebrate and make someone you love feel special. Absolutely NOT!! What I am trying to do is find ways to help some avoid the disappointment of not being able to have a: sit around the fire place, large Christmas tree with overflow gifts, cookies and family members who all get along really well and who all have really good voices singing Carols type of holiday celebration.
Recently I heard someone say that if you can set your own personal expectations that have only to do with you and who you are you will never be disappointed. For example, this is a season of religious celebrations. Perhaps the heart of it could be a simple meditation on blessings and thankfulness that we are alive and living in a country where you can worship the way you want. If that becomes the heart of your celebration, I truly guarantee that you won’t be disappointed. Look up at the sky and the stars on a crisp December night. It is awesome. Even if you don’t have much, you have the stars, the moon and the fresh air. I have had holidays where I was in the midst of heartache and sadness and couldn’t afford much. I remember going outside, being chilly but looking up and really feeling more connected to the world. Lovely and Peaceful.
My wish for everyone is that you have many moments of happiness and joy that make this time of year wonderful for what it was intended, a celebration of a grand birthday and a time for showing your love of others. So, if you are alone and hurting in some way, please let me know and, while I can’t send a check, I would be happy to listen and to send you a virtual hug. For others, may you make it through this wonderful time of year with all the love and support you need and more!
http://www.beinggirl.com/article/gift-ideas/?utm_source=blogger.com&utm_medium=elaineR.N.&utm_content=link20120105&utm_campaign=comm_mgr
First, let’s take a step back together. This is the time for many to celebrate the Prince of Peace, not the latest electronic or leather apparel. Don’t get me wrong; I like leather and my computer stuff. But, when you can’t afford expensive gift giving it can be so stressful. I am not Christian, but I like JOY and PEACE, the heart of the season. Also, I humbly say that I would never tell anyone how to or not to celebrate their holiday. What I do want to communicate is that there is a lot that can be offered as gifts that are most definitely in the spirit of the season. For starters, think thoughtful rather then expensive.
On the beinggirl.com website homepage (see below), there are 3 boxes to choose from and NO, this isn’t Price Is Right, this is about gift giving in a cost effective way. The first box on the site is titled, Perfect Gift Picks. The Second is Winter Fun and the last is beinggirl’s Gift to you. I will talk about winter fun in another post and the BG’s gift is a box of Avatars that BG visitors can use for their own personalization mark. You have to sign in to view those and that is up to you, certainly. The reason that the Gift Picks is so timely is that the list is divided up in suggestions for those who may be on your gift list, like family members for example. It includes gifts you can purchase, but importantly, it also includes ideas on gifts you can make. LOVE THAT.
Some families only allow gifts that someone has created, as a way to encourage the use of imagination and the gift of time to create the gift. As for me, in our family that includes Christians and Jews, we give contributions to our favorite charities. I think the Prince of Peace would like that, just saying.
Please, please, please don’t take away that, if you can, you shouldn’t buy gifts or expensive presents to celebrate and make someone you love feel special. Absolutely NOT!! What I am trying to do is find ways to help some avoid the disappointment of not being able to have a: sit around the fire place, large Christmas tree with overflow gifts, cookies and family members who all get along really well and who all have really good voices singing Carols type of holiday celebration.
Recently I heard someone say that if you can set your own personal expectations that have only to do with you and who you are you will never be disappointed. For example, this is a season of religious celebrations. Perhaps the heart of it could be a simple meditation on blessings and thankfulness that we are alive and living in a country where you can worship the way you want. If that becomes the heart of your celebration, I truly guarantee that you won’t be disappointed. Look up at the sky and the stars on a crisp December night. It is awesome. Even if you don’t have much, you have the stars, the moon and the fresh air. I have had holidays where I was in the midst of heartache and sadness and couldn’t afford much. I remember going outside, being chilly but looking up and really feeling more connected to the world. Lovely and Peaceful.
My wish for everyone is that you have many moments of happiness and joy that make this time of year wonderful for what it was intended, a celebration of a grand birthday and a time for showing your love of others. So, if you are alone and hurting in some way, please let me know and, while I can’t send a check, I would be happy to listen and to send you a virtual hug. For others, may you make it through this wonderful time of year with all the love and support you need and more!
http://www.beinggirl.com/article/gift-ideas/?utm_source=blogger.com&utm_medium=elaineR.N.&utm_content=link20120105&utm_campaign=comm_mgr
Subscribe to:
Comments (Atom)