Tag Archives: Meditation

Alternative Health, CLEAN EATING, Depression, Emotional Eating, Health and Fitness, Healthy Eating, Healthy Foods, Healthy Living, Managing Stress, Meditation, Mental Health, Stress Relief

Are You a Stress Eater?

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Are You A Stress Eater
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Are you a stress eater? If you are not, you are very lucky. Unfortunately, I have to admit that I am!  If you are too, or think you may be . . . please, read on.

Stress eating is a bad habit that develops over many years. For those who are afflicted, you may or may not be aware of it, because it has been part of your life for such a long time that it seems perfectly normal.

Stress eating involves bouts of over-indulging in foods that are bad for your health –whenever you feel stressed.  You may be doing it because it makes you feel better and it gives you a sense of control at a time when your life feels out of control. It may make you feel better in the moment; but, it is a dangerous habit that should be broken.

 

Important Facts You Should Know About Stress Eating

How It Develops

The interesting thing is that not everyone who deals with a lot of stress eats large amounts of bad food to feel better or to hide from negative feelings.

In fact, some people do just the opposite – they stop eating.

People who overeat generally, or who are emotional overeaters, are at a higher risk for becoming stress eaters, as well.

For other people who fall into this trap when they are  stressed, but, otherwise have fairly normal appetites, there are studies that suggest it may be due to a hunger hormone, which spikes when a person is stressed.

If you actually feel hungrier when you are stressed, and it isn’t just driven by the need for a distraction, the hormone may be the problem.  For me, it’s the need for distraction – so be honest with yourself about this.  When I am stressed, I often eat when I am not hungry at all.

Symptoms of Stress Eating

You may not know that you are a stress eater. You may think you simply have a big appetite; or just not particularly great at controlling your cravings.

It you are not sure, keep a journal.  Make notes of everything you eat (and how you are feeling at the time) that are outside of regular meal times.  Look for patterns of stress eating.

For example, the times when you head to McDonald’s right after you have a fight with your significant other, or the boss has chewed you out for something you did (or didn’t ) do.  Or, the evening when you eat an entire pint of ice cream when you are sitting alone after a hard day of work. Or, you eat two pieces of pie when you were worrying about the big test that is coming up. Those are classic signs of stress eating.

Other signs of stress eating:

  • You always gain weight during stressful times in your life
  • You feel like you deserve to eat what you want because of everything that has happened
  • You feel a sense of urgency in terms of eating certain foods – there may be a compulsion to get in the car and drive to get that hot fudge sundae you want.
  • After a long difficult day, food is the only thing you can think about.
  • You have uttered the words “I need this to feel better.”

What You Can Do About It

When you recognize the signs and think (or know) that you are a stress eater; then, it is time to STOP! It may be difficult to stop completely – and NEVER do it again. But, there are some things you can do to slow it down, and eventually stop completely.

Things that Can Help

Acknowledgement – It order to change any habit, the first step is to acknowledge that you have the habit, and are committed to breaking it. If you do not take this step, anything else you do will be temporary. Your efforts may help for a short time, but you will fall back into the pattern at some point.

Meditation – Meditation is a tool used by many to overcome harmful behaviors. It is a great way to ground yourself and empty your mind so that the stress no longer overwhelms you.

Meditation is not necessarily easy in the beginning. It takes practice.  Do not feel discouraged if you don’t “get it” right away.  Stay with it.

Because of the vast number of advocates for this practice and the fact that it has been around for centuries, there is obviously real benefits that can be enjoyed from meditation.

Begin slowly and work up to longer periods of time. Try a few minutes of meditation each day and let your mind clear itself. It may take as long as a couple of months before you are consciously aware of the benefits.

Some people find they do better if they go to a community meditation facility – others prefer to do it in private.

Aromatherapy – This is another relaxation method that has been used for centuries; and seems to work well in managing stress and eliminating stress eating.

Some of the methods of aromatherapy include aerial diffusion (typically with an oil burner), topical application, and inhalation. The scents enhance focus and aid relaxation.

Some practitioners claim that it is important to use only natural essential oils because the synthetics may contain ingredients that can irritate the skin if applied topically.

 Massage – This is the combination of touch and physical manipulation of joints and muscles to release stress and tension – often combined with aromatherapy.  As tension and stress dissipate, the need for stress eating diminishes.

Food replacement – As you become more and more aware of your patterns, try replacing the bad foods you tend to eat when you’re stressed with healthier alternatives. Instead of a plate of nachos, eat tortilla chips with salsa. Replace a pint of ice cream with a low-calorie frozen yogurt bar or a high-protein granola bar in place of a candy bar.  You may be surprised how well this works, but you do have to be prepared.  And . . . remember you don’t eat the whole box of high-protein bars – just one.

The main thing is to recognize that stress eating is a problem – then, do something about it.  Begin today!

Alternative Health, Exercise, Health and Fitness, Healthy Eating, Healthy Living, Stop Smoking

Time Table for Body Cleanse from Smoking

Natural Body Cleanse from Smoking

The human body is miraculous in its capacity to repair and heal, even when if it has been misused and abused. One of the most common forms of abuse is smoking – an unbelievably powerful addiction that hurts the body with every puff of a cigarette.  BUT . . . because of its resiliency, in just a few days after your final cigarette, your body will begin to repair itself. It is truly magical!

This is true regardless of the number of years you have been a smoker, the body can recover from the abuse and you will begin to feel better and better with time. Barring any long-term disease or chronic condition that may have developed, you can move forward confidently with the knowledge that you can return to good health. That knowledge will help keep you strong when you hit the rough spots – and there will be rough spots.

This is a brief overview of what will happen within your body when you quit smoking. (It is actually quite exciting).

After your last cigarette, the body begins to cleanse itself:

– Less than 1 hour – your heart rate and blood pressure drop to non-smoker levels.

– Around 8 hours – nicotine level drop by 93%

– From 2 to 7 days – the cravings will be intense – they will peak – then start to diminish

  • The lungs begin to repair themselves
  •  Breathing gets easier
  •  Lung capacity begins to expand

– Within 10 days – the withdrawal symptoms will ease – the body has cleansed itself and adjusted to the absence of nicotine

– Within the first few months – the body flushes all remaining nicotine

– Within 2-3 months –  the body is nicotine free

– During the rest of the first year – the lung cilia grows back and respiratory problems subside

You have probably figured out that the 2 to 7-day stretch in the beginning will be difficult. You must stay focused and resist the temptation to give in and grab a smoke.  It does get better, I promise.  By the 10th or 11th day the cravings will drop to a couple of cravings per day and they will only last for a short time (30 seconds – give or take). Of course, the number of cravings per day and the length will vary from person to person.

As you read through the time table, it sounds quite simple; but, do not be fooled. During the withdrawal phase it will be extremely hard to resist the temptation to smoke. Cravings will hit you at all times of the day; and the more you smoked the more severe the withdrawal symptoms will be.  They can be quite intense.

There are many options when it comes to Nicotine Replacement Therapy (NRT) to help you manage some of the symptoms. Many people find the nicotine patch helpful in relieving severe physical symptoms. NRT has proven to be quite successful. The different products vary in price and availability (some are only available by prescription). My recommendation is that you discuss this method with your doctor.

There are a number of natural techniques you can use to combat cravings, such as exercise, deep breathing, and meditation. Hopefully, you know yourself well and are aware of your triggers. If you do, it will help you say no to the insistent internal voice that is telling you it is time for a cigarette. Controlling the triggers and your automatic response will help a lot.

It is not easy to stop smoking for good – but people do it all the time – and so can you!

Alternative Health, Exercise, Health and Fitness, Healthy Living, Managing Stress, Meditation, Stress Relief

High Stress Slows Down Your Brain

High Stress Creates Brain Fob
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Are there times when you have trouble remembering someone’s name, even someone you have known for a long time?

Do you go into a room to do something, but once you get there you forget what you wanted in the first place?

Have you had difficulty remembering exactly how old you are?

Forgetting the little things, having temporary memory lapses, feeling confused or out of sorts can be irritating and embarrassing.

Brain Fog May Be the Culprit

When you live with high stress levels day in and day out, it can wreak havoc on your body and mind.  Brain fog is a common result of chronic stress.

Your body increases the production of a hormone called cortisol in order to cope – it maintains homeostasis in your body. It also aids in the short-term memory functions in your brain and contributes to the fight or flight response caused by stress or fear.

But, if your body produces too much on a regular basis, it can cause memory loss, difficulty concentrating, and decreasing your ability to learn new things.

Do Something About It

If you are living with chronic stress, it is time to  take action!

You may be thinking,  “Sure, that would be great, if only I could.”

It may seem like the stress you have is unavoidable and… it may very well be. Stress at work can seem impossible to alleviate. But, you  can learn to manage it. If you don’t, it will continue to take its toll.

An important step is to find ways to relax and enjoy peaceful down times when you are not at work.

Start Moving . . . 

Exercise is a great stress combatant.

It produces endorphins, a feel-good chemical reaction in your brain that leads to a natural high, which relieves stress and produces a sense of well-being.  (BTW – a good belly laugh and chili peppers also stimulate endorphin production.)

Choose your relaxation techniques wisely. They should be good for your mind and body.  Drinks with friends may take the load off briefly, but in the long run, they worsen the effects of your stress.

Consider the following positive, healthy ways to relax:

  • Daily meditation
  • Treat yourself to a weekly massage
  • Walk on the beach/hike in the mountains/drive in the country
  • Practice yoga or tai-chi
  • Have frequent heart-to-heart talks with a close friend
  • Watch a good movie that makes you laugh out loud
  • Learn to live in the moment and appreciate all the good in your life
  • Develop an attitude of gratitude.

I challenge you to implement at least one new practice each month that will lower your stress levels to ensure long-lasting mental clarity.

I know you can do it!

Related Article:  Man’s Best Friend

 

Alternative Health, Health and Fitness, Healthy Living, Managing Stress, Meditation, Mindful Meditation, Stress Relief

Guided Meditation or Self Meditation?

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Guided meditation is a wonderful tool to help you handle life’s challenges. If you have ever practiced meditation or done any research on it, you know that there are many ways to meditate and thousands who will passionately tell you that meditation has helped them find a happier way of life.

There are two primary types of meditation: guided meditation and self-meditation. People who are new to the practice often struggle with the question: Which is the better choice for me? My recommendation for newbies is guided meditation.

It can be difficult for beginners to achieve the consciousness level they desire when they try to meditate on their own. Guided meditation makes it easier because it leads you carefully and artfully into a state of relaxation.

Having someone guide you through the process who knows exactly what steps to take to reach that still, quiet place within is a wise choice for the beginner.

If you are just exploring the possibilities and/or are still not sure whether this is something you want to do – or have time to do (as I believed for many years), you should consider signing up for The Stillness Project –an event in which over a million people globally will be led in meditation by Tom Cronin.

This event could be the perfect way for you to find your inner strength and clarity of thought that can guide you through the rest of your life.

How Does Guided Meditation Work?

Guided Meditation
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First, the guide will ask you to sit (or lie down) in a comfortable position. Then, he will lead you through a series of tranquil visualizations to help you relax, to clear your mind of stress and worries.

An important part of guided mediation includes learning how to relax the muscles in your body – one area at a time. The meditation will help you slowly release tension that you may be holding onto without even realizing it.

After being guided through the muscle relaxation steps, you will be guided through breathing exercises that will relax you even further.  As you move through the process, your mind becomes clearer and clearer.

In such a deeply relaxed state, your subconscious mind is open to positive suggestions – for healing, positive thinking, spiritual development and more.

You don’t have to do a thing except listen to the guide and follow his lead. You don’t have to worry about what is coming next because a guided meditation gives you clear instructions that take you from beginning to end.

You are not required to meditate at any particular time or in any particular place because of the ease and convenience of technology that we have available.  Guided meditations can be played on your iPhone or your laptop or even in your car’s DVD player.

As you become more and more experienced and grow in the practice, you can mediate any time you need a calming break to re-center yourself.

If you choose to incorporate meditation into your daily life, you will gain a wonderful calmness about your person, you will learn how to let go of stress, and your ability to think clearly will be stronger than it has ever been. Finally, there will be a powerful connection between your mind and your body that will support every task you choose to undertake.

I encourage you to check out The Stillness Project to see if it could be the perfect first step for you to take in this amazing journey.

Alternative Health, Health and Fitness, Healthy Living, Managing Stress, Meditation, Stress Relief

Empowerment through Mindful Meditation

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Man in business suit meditating
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Mindful meditation releases you from the noise of life and allows you to be present in the moment. It raises your awareness and brings a sense of peace and well-being. Through this form of meditation you can change your life in subtle and powerful ways.

You do not practice this type of meditation to create upheaval in your life or to make drastic changes. It is practiced to help you recognize “what is” in your life, right now, and live in the present.

It is easy to get caught up regretting what has happened in the past and worrying about what may happen in the future, and as a result,  lose the present. That is not living. It is mindlessly moving through life in limbo.

There are many “gurus” or meditation guides that can help you learn to meditate; but, I recommend Tom Cronin of The Stillness Project because his focus is on Mindful Meditation – living in the present moment. Tom Cronin is a Global Meditation Authority, Teacher, Life Mentor and Author.

Those who use Mindful Meditation on a daily basis do not hide their heads in the sand and ignore whatever is happening in their lives, they learn to love life as it is and to accept themselves as they are – warts and all.

Life happens! There are good things and bad things that happen to everyone. The peaceful moments that can be experienced through Mindful Meditation relieve you from the stress of wishing things were different. It gives you the clarity to realize that there is no need to want to be different than you are; or to live in different circumstances than those that surround you.

You cannot escape your circumstances. Yes, we all crave the “good” in life and embrace it with great joy when it happens – and are continually seeking that happiness. But . . . when the “bad” appears, we shun it, we run from it, and even pretend it isn’t happening. Unfortunately, we cannot run away from ourselves.

Mindful Meditation provides the quiet stillness in which you can look closely at what is happening in your life – right now – rather than fretting about what you wanted to happen and stewing about the life you don’t have. The stillness allows you to tap into your inner vision and through quiet observation develop a clarity that you do not normally have.

When you refuse to accept “what is” in life, and fight a constant battle in your mind about things you want to change, or would like to avoid – you cannot experience the good that surrounds you; and in fact, your inner battle makes the “bad” worse. Wasting mental and physical energy trying to escape your reality will drain you to the point of exhaustion – and changes nothing.

Through Mindful Meditation it is possible to learn to see the daily events of your life for exactly what they are . . . your life. This is the only way to gain acceptance of “what is.”

Mindful Meditation allows you to be completely present in your life – for all the moments, good and bad. It will give you the personal power to open your mind and heart to the point that you will be in control of your life – not of what happens, but how you interpret it and how you deal with it.

Tom Cronin’s Stillness Project will help you achieve this present state of mind. If you want to begin walking down a different path that is filled with peace, you can sign up to participate in an event that will join more than a million people in meditation at once.

You will feel empowered in many different areas of your life – your relationships, your health, your job, even your financial situation.

With acceptance and clarity, you will realize that there is no such thing as “good” and “bad” – there is only “What Is” and you will have the quiet strength to work with what you have.