Relaxation
Take 10 minutes out each day
This is a simple, basic meditation that is best done at the start of the day. Find a quiet place where you can sit without being disturbed. Take a couple of deep breaths and close your eyes. Become aware of your senses: the feelings in the body, the sounds and the smells around you. Don’t think about them, simply notice them.
Next become aware of the breath.
You don’t need to breathe in any special way, just notice how the rising and falling movement of the breath feels in the body. Each time the mind wanders, gently bring it back to that same point of focus — the rising and falling sensation of the breath.
Make it a daily exercise
A bit like learning any new skill, meditation works best when you do it regularly and often. It doesn’t have to be at the same time every day, but you may well find it easier to stick to this way.
Be conscious of what you’re doing
We live on auto-pilot, especially when we do things that we have done thousands of times before — brushing your teeth or drinking a cup of tea, for example.
Choose just one of these activities to be fully conscious of each day.
Rather than let the mind wander off into worrying, planning or thinking about things, notice what it feels like to actually drink a cup of tea. What does it taste, feel and smell like? It’s amazing how much we miss because we are simply lost in thought.
Resist the urge to control the mind
When we first become aware of the constant chatter of our thoughts, we try to “stop thinking”, which is impossible. Focus instead on being at ease with whatever is happening in the mind. If it’s busy, OK, it’s busy. Resist the temptation to try to control it. If you feel irritated or upset, that’s just how it is sometimes. Don’t fight it. Let thoughts come, acknowledge them and let them go. By allowing thoughts and feelings to flow in this way, they are usually much more short-lived.
Shift the focus from ‘me’ to ‘you’
Have you ever noticed that the more you focus on your own problems, the bigger they seem to get? Take a moment to reflect on those people close to you who might also be having a tough time with things right now. How are they feeling? This simple exercise helps to put your own difficulties into perspective and to develop empathy and understanding towards that other person.
Ease off the gas
If you look at the best sportsmen and women, they seem to play with a sublime lack of effort. Roger Federer, the tennis player, is one of the best examples of this. Trying harder does not mean performing better — often it’s just the opposite. By approaching everyday activities in a slightly more relaxed and measured way, things not only will become more enjoyable, but also will be done that much better.
Take practical steps
When life becomes so busy that you hardly have time to breathe, it’s unrealistic to expect a lot of headspace.
If it’s possible, try to simplify life a little. Look for ways to reduce the amount you’re doing, or ways of doing it more effectively. Similarly, if you have lots of thoughts racing around your mind, take a couple of minutes to write them down. This can help to free up the hard drive, and at least give a feeling of additional space in the mind.
Mar 26, 2010
Mar 18, 2010
Improve Your Eating Habits
Rates of obesity and ill-health due to poor diets are rising, both in the UK and in the US. I don't agree with diets. After all, now many of them really work? No, I mean really work. Diets are a restricted eating regime that is not about real life.
The only way to lose weight is to eat less and exercise more. If you want a diet for life then you need to adjust your eating habits.
Water. If you're thirsty you're already dehydrated. If you feel hungry, you may actually be thirsty. The majority of us don't drink as much as we should during the day. If you drink tea and coffee to keep you going these have a diuretic effect, so you should be drinking water to compensate.
Have a glass of water first thing in the morning and last thing at night - your body loses a lot of water while you're asleep - not only if it's warm and you sweat a lot but just sleeping for 8 hours (if you're lucky) you're going to wake up dehydrated.
Fruit & Veg. Fruit and vegetables provide you with vitamins, minerals and fibre to help keep your body healthy. They're high in anti-oxidants and good for keeping your insides healthy.
Do you manage five a day? Eat a piece of fruit or drink fresh juice for breakfast. Better still take up juicing (see below). Fresh berries on muesli or porridge or cereal. Have fruit as a snack during the day and salad and vegetables with your main meals.
Avoid processed food. With the increased reliance on ready-prepared meals, take-aways and convenience food to save time, there is an increase in the amount of processed food that people eat.
Before you buy that convenience meal - check the label. How much sugar, salt, hydrogenated fat, E preservatives, colouring does it contain? Because it's processed - a lot of the flavour and goodness is lost and has to be added in the form of colourings, flavours and bulking agents. Because it needs to survive transport with a long shelf-life and cooking fats and preservatives are added.
And how much does it really cost? Cooking simple meals such as stir-fries and casseroles are just as convenient and so much better for you.
Juice. One great way to kick-start your day and gently wake up your digestive system, is to have a fresh juice every morning. I don't mean the orange juice with your breakfast but fresh vegetable juices. Invest in a good juicer, buy local organic produce and find out how good fresh juice is. A simple daily mixture is apple, carrot, celery, ginger and lemon.
Fish. Eat fish at least once a week. It contains healthy Omega 3 oils which are good for your joints, and nerves. Flax and hemp oils offer an alternative for non-fish eaters.
Eat regularly. Get into the habit of eating breakfast. Your body has been without food over night - break the fast with a glass of warm water, then have a fresh juice (see above). Eat a breakfast of cereal, muesli or porridge (avoid those loaded with salt and sugar).
Try to eat every 2-3 hours throughout the day - little and often - to avoid your blood sugar fluctuating too much. Don't eat a heavy meal late in the evening. Your body will naturally be slowing down and it will be harder to digest.
Alcohol. There's nothing wrong with the odd glass of wine, in fact these days it's seen to be healthy for the anti-oxidants. Alcohol causes your kidney's and liver to work overtime to rid the body of the toxins.
Know what you're eating. Be aware of what food you're putting in your body. Read the food labels if you buy tinned, processed food to be aware of how much salt, sugar and fat is in the food you buy. Buy organic meat whenever possible to avoid the steroids, hormones and anti-biotics that are in factory farmed meat.
Balanced diet. One of the most important ways to improve your eating habits is to have a balanced diet with plenty of fruit and vegetables, whole food, fish and meat, nuts and seeds. Everything in moderation. Keep fatty and sugary foods low but if you enjoy chocolate, cakes and curries there's nothing wrong with having one once in a while.
Think about 80/20. Eat healthily 80% of the time and enjoy yourself the other 20%!
Rates of obesity and ill-health due to poor diets are rising, both in the UK and in the US. I don't agree with diets. After all, now many of them really work? No, I mean really work. Diets are a restricted eating regime that is not about real life.
The only way to lose weight is to eat less and exercise more. If you want a diet for life then you need to adjust your eating habits.
Water. If you're thirsty you're already dehydrated. If you feel hungry, you may actually be thirsty. The majority of us don't drink as much as we should during the day. If you drink tea and coffee to keep you going these have a diuretic effect, so you should be drinking water to compensate.
Have a glass of water first thing in the morning and last thing at night - your body loses a lot of water while you're asleep - not only if it's warm and you sweat a lot but just sleeping for 8 hours (if you're lucky) you're going to wake up dehydrated.
Fruit & Veg. Fruit and vegetables provide you with vitamins, minerals and fibre to help keep your body healthy. They're high in anti-oxidants and good for keeping your insides healthy.
Do you manage five a day? Eat a piece of fruit or drink fresh juice for breakfast. Better still take up juicing (see below). Fresh berries on muesli or porridge or cereal. Have fruit as a snack during the day and salad and vegetables with your main meals.
Avoid processed food. With the increased reliance on ready-prepared meals, take-aways and convenience food to save time, there is an increase in the amount of processed food that people eat.
Before you buy that convenience meal - check the label. How much sugar, salt, hydrogenated fat, E preservatives, colouring does it contain? Because it's processed - a lot of the flavour and goodness is lost and has to be added in the form of colourings, flavours and bulking agents. Because it needs to survive transport with a long shelf-life and cooking fats and preservatives are added.
And how much does it really cost? Cooking simple meals such as stir-fries and casseroles are just as convenient and so much better for you.
Juice. One great way to kick-start your day and gently wake up your digestive system, is to have a fresh juice every morning. I don't mean the orange juice with your breakfast but fresh vegetable juices. Invest in a good juicer, buy local organic produce and find out how good fresh juice is. A simple daily mixture is apple, carrot, celery, ginger and lemon.
Fish. Eat fish at least once a week. It contains healthy Omega 3 oils which are good for your joints, and nerves. Flax and hemp oils offer an alternative for non-fish eaters.
Eat regularly. Get into the habit of eating breakfast. Your body has been without food over night - break the fast with a glass of warm water, then have a fresh juice (see above). Eat a breakfast of cereal, muesli or porridge (avoid those loaded with salt and sugar).
Try to eat every 2-3 hours throughout the day - little and often - to avoid your blood sugar fluctuating too much. Don't eat a heavy meal late in the evening. Your body will naturally be slowing down and it will be harder to digest.
Alcohol. There's nothing wrong with the odd glass of wine, in fact these days it's seen to be healthy for the anti-oxidants. Alcohol causes your kidney's and liver to work overtime to rid the body of the toxins.
Know what you're eating. Be aware of what food you're putting in your body. Read the food labels if you buy tinned, processed food to be aware of how much salt, sugar and fat is in the food you buy. Buy organic meat whenever possible to avoid the steroids, hormones and anti-biotics that are in factory farmed meat.
Balanced diet. One of the most important ways to improve your eating habits is to have a balanced diet with plenty of fruit and vegetables, whole food, fish and meat, nuts and seeds. Everything in moderation. Keep fatty and sugary foods low but if you enjoy chocolate, cakes and curries there's nothing wrong with having one once in a while.
Think about 80/20. Eat healthily 80% of the time and enjoy yourself the other 20%!
Mar 10, 2010
Weekly health bulletin
Stop Smoking
We know how difficult it is to quit smoking so we have put together some tips from other smokers who have successfully quit. Maybe they will help you too.
Stay Positive
Think positively: If you feel tempted, think about anything except lighting a cigarette – a nice day out, a meal or a pleasant memory. The less you think about smoking the easier it will be to stay stopped.
Be positive
Make a list of the reasons you want to stop smoking and put it somewhere you will see it. Keeping a record will help you get through those times when your resolve to stop weakens.
Overcoming problems on the way
It is common for smokers to get negative thoughts. Now is the time you’ll need your determination more than ever.
Think of yourself as a non-smoker not a deprived ex-smoker
If you’re using Gums, tablets, Patches or Inhalers you’ll find that you would still prefer cigarettes. However, once you stop smoking, you’ll find your sense of smell and taste improve so you’ll start to enjoy your food more. Don’t risk losing it all again with just one cigarette.
Willpower and control
Take control: Use your willpower and ask yourself, “How much do I really need this cigarette?” Remind yourself of all the reasons you decided to stop smoking in the first place. Do you really want to throw all your hard work away now that you’ve got this far?
Coping in a crisis: There will be moments when you feel like throwing it all in and reaching for a cigarette if you’ve stopped straight away. Perhaps a personal crisis such as an argument at home or pressure at work. Your determination is the key to success. Do you really want to quit??, then continue what you’ve already started.
Avoid temptation and smoking triggers
Avoid Triggers: Remember alcohol and coffee are usually strong triggers for smoking. Try to avoid alcohol if it weakens your willpower and limit tea and coffee to a few cups a day. Drink decaffeinated coffee, water or fruit juice instead.
Remove any temptation
Don’t be tempted by relaxed surroundings such as holidays or in the evening after work and risk ruining all your hard work with just one cigarette. Remember, the occasional cigarette will only make you crave more.
Keep yourself busy, whenever you feel the urge to smoke take your mind off it by keeping active. Early evenings are often the most difficult time. You could decide to try a new hobby, decorate or exercise. Remember the craving will only last a couple of minutes, don’t give in!
Substitute something for a cigarette
If you’re in a social situation try carrying a non-alcoholic drink to keep your hands occupied. Chewing ordinary gum or sucking a hard boiled sweet can help you to resist that urge to smoke.
You don’t need to smoke to relax
Try new ways to relax and deal with stress such as deep breathing, taking regular breaks or light exercise. Try adding a few drops of relaxing lavender oil to your bath or put a few drops on to your pillow before you go to sleep.
Diet and Exercise
Get some exercise: Try going for a walk, run or swim (however gentle). Physical activity is not only a great way of dealing with stress but you’ll be getting fitter too.
Eat sensibly and stick to your normal diet
Cigarette cravings are often mistaken for hunger pangs. If you feel hungrier than usual or worry about putting on weight, avoid snacking on high calorie foods such as chocolate. Instead, keep plenty of fruit and vegetables handy. Remember that your doctor/ pharmacist can offer some useful advice.
Reward yourself
Reward yourself regularly: One of the really noticeable things about stopping smoking is you’ll have some extra money. Add it up and you could find it is equivalent to a reasonable pay rise. Use the money you would have normally spent on cigarettes to buy yourself a treat.
Don’t panic
Remember, you’re not alone: Quit smoking help from family and friends are invaluable, and your Doctor or Pharmacist is always available for advice.
If at first you don’t succeed...
Relapses can happen, so don’t despair. Many ex-smokers usually try several times before being successful. Think of your relapse as a temporary setback, rather than a failure. Use the experience and learn from it.
We know how difficult it is to quit smoking so we have put together some tips from other smokers who have successfully quit. Maybe they will help you too.
Stay Positive
Think positively: If you feel tempted, think about anything except lighting a cigarette – a nice day out, a meal or a pleasant memory. The less you think about smoking the easier it will be to stay stopped.
Be positive
Make a list of the reasons you want to stop smoking and put it somewhere you will see it. Keeping a record will help you get through those times when your resolve to stop weakens.
Overcoming problems on the way
It is common for smokers to get negative thoughts. Now is the time you’ll need your determination more than ever.
Think of yourself as a non-smoker not a deprived ex-smoker
If you’re using Gums, tablets, Patches or Inhalers you’ll find that you would still prefer cigarettes. However, once you stop smoking, you’ll find your sense of smell and taste improve so you’ll start to enjoy your food more. Don’t risk losing it all again with just one cigarette.
Willpower and control
Take control: Use your willpower and ask yourself, “How much do I really need this cigarette?” Remind yourself of all the reasons you decided to stop smoking in the first place. Do you really want to throw all your hard work away now that you’ve got this far?
Coping in a crisis: There will be moments when you feel like throwing it all in and reaching for a cigarette if you’ve stopped straight away. Perhaps a personal crisis such as an argument at home or pressure at work. Your determination is the key to success. Do you really want to quit??, then continue what you’ve already started.
Avoid temptation and smoking triggers
Avoid Triggers: Remember alcohol and coffee are usually strong triggers for smoking. Try to avoid alcohol if it weakens your willpower and limit tea and coffee to a few cups a day. Drink decaffeinated coffee, water or fruit juice instead.
Remove any temptation
Don’t be tempted by relaxed surroundings such as holidays or in the evening after work and risk ruining all your hard work with just one cigarette. Remember, the occasional cigarette will only make you crave more.
Keep yourself busy, whenever you feel the urge to smoke take your mind off it by keeping active. Early evenings are often the most difficult time. You could decide to try a new hobby, decorate or exercise. Remember the craving will only last a couple of minutes, don’t give in!
Substitute something for a cigarette
If you’re in a social situation try carrying a non-alcoholic drink to keep your hands occupied. Chewing ordinary gum or sucking a hard boiled sweet can help you to resist that urge to smoke.
You don’t need to smoke to relax
Try new ways to relax and deal with stress such as deep breathing, taking regular breaks or light exercise. Try adding a few drops of relaxing lavender oil to your bath or put a few drops on to your pillow before you go to sleep.
Diet and Exercise
Get some exercise: Try going for a walk, run or swim (however gentle). Physical activity is not only a great way of dealing with stress but you’ll be getting fitter too.
Eat sensibly and stick to your normal diet
Cigarette cravings are often mistaken for hunger pangs. If you feel hungrier than usual or worry about putting on weight, avoid snacking on high calorie foods such as chocolate. Instead, keep plenty of fruit and vegetables handy. Remember that your doctor/ pharmacist can offer some useful advice.
Reward yourself
Reward yourself regularly: One of the really noticeable things about stopping smoking is you’ll have some extra money. Add it up and you could find it is equivalent to a reasonable pay rise. Use the money you would have normally spent on cigarettes to buy yourself a treat.
Don’t panic
Remember, you’re not alone: Quit smoking help from family and friends are invaluable, and your Doctor or Pharmacist is always available for advice.
If at first you don’t succeed...
Relapses can happen, so don’t despair. Many ex-smokers usually try several times before being successful. Think of your relapse as a temporary setback, rather than a failure. Use the experience and learn from it.
Mar 4, 2010
Subscribe to:
Posts (Atom)