How can I have more peace in my life?

How do we make our lives less effort and more dance, or how do we reconnect with our innate inner peace?

We can change our biochemistry and create a mood enhancing affect. Scientifically we know that what we do with our body, affects our state of mind. We can lower our cortisol levels, (a stress hormone that does not make us feel great) and raise our serotonin, dopamine, and endorphin levels (serotonin, dopamine and endorphins make us feel great),

through these 6 external means

1. Exercise - cardiovascular, or weight training
2. Food -  nutritious balanced meals release both serotonin and dopamine, (protein releases serotonin, carbohydrates release dopamine), when you balance your food you balance your mood, caffeine at low doses releases serotonin and dopamine, at high doses caffeine stimulates cortisol release
3. Alcohol – while you feel momentary relieved and there is a short-term serotonin high, alcohol can deplete serotonin levels in your brain and inhibit glucose uptake, which can cause fatique
4. Massage decreases cortisol by on average 31%, increases serotonin by 28%, and dopamine by 31%
5. Sex – releases dopamine, it stimulates the feed and breed part of your nervous system
6. Laughter – belly laughing 100 times a day is like rowing for 10 minutes, you lower cortisol, and increase your immunity

When we eat nutrient dense foods, protein, carbohydrates and fats together, we do not need to eat as much because our body is getting it's balanced nutrients and mood enhancing bio-chemicals. It then tells our brain that all is well. 

Eat more Veggies, 15 ways from John Hopkins Health Alerts

Study after study reports that when your diet is high in fruits and vegetables -- which are the richest natural sources of vitamins, minerals, and fiber -- you are doing the best you can to protect your heart and help prevent many diseases, including cancer. Yet, approximately 90% of Americans fail to meet the government's recommendations for fruit and vegetable consumption.

An apple a day may "keep the doctor away," but you'll be doing your body a favor if you sometimes snack on other kinds of produce -- kiwifruit, blueberries, carrots, pomegranate juice, or dried apricots, to name just a few. If you don't already eat at least two cups of fruit and three cups of vegetables every day, consider the following heart-healthy tips:

• Heart Health Tip 1. Stock up on fresh fruits and keep them  visible.
• Heart Health Tip 2. Add fresh or dried fruit to your breakfast cereal.
• Heart Health Tip 3. Thaw frozen berries and add them to plain or low fat vanilla yogurt for a snack or dessert.
• Heart Health Tip 4. Have a six-ounce glass of 100% fruit juice with your breakfast.
• Heart Health Tip 5. Make a "spritzer" by adding 100% fruit juice to sparking water or seltzer.
• Heart Health Tip 6. Enjoy a fruit smoothie made by blending low-fat milk or yogurt with fresh or frozen fruits.
• Heart Health Tip 7. Bring dried fruit (raisins, apricots, cranberries, apple slices) to work for your snack break.
• Heart Health Tip 8. Add tomatoes, onions, peppers, and/or mushrooms to an egg-white omelet. 
• Heart Health Tip 9. Chill small cans of vegetable juice to snack on at work.
• Heart Health Tip 10. When dining out, start your meal with a salad.
• Heart Health Tip 11. Include lettuce, tomatoes, cucumber, and other raw vegetables in your wrap or sandwich.
• Heart Health Tip 12. Add raisins, grapes, or apple slices to your salads.
• Heart Health Tip 13. Make a big pot of vegetable soup on the weekend and freeze it in single-portion containers. 
• Heart Health Tip 14. Make your own pizza (you can buy ready-to- use dough at a pizzeria or supermarket) and top it with mushrooms, onions, broccoli, spinach, or eggplant.
• Heart Health Tip 15. Double the portion of vegetables you already eat at lunch and dinner.

Make Peace

Written on November 21, 2009 by Tom Stine

The secret to happiness:
Make peace with your mind.
Make peace with the person you think you are.
Make peace with the world.
Make peace with life.
Make peace with everything.
Everything.
You, consciousness, make peace.
The mind can’t make peace with itself.
Make peace with all that you are.
The only cause of suffering is your argument with what is.

Stay present to your Self-Care during the Holidays

Taking a break from your fitness program until after the New Year will only leave you stressed, overweight and discouraged.

The holiday season is emotional enough with out derailing your health consciousness.

Here are five steps to help turn your healthy goals into accomplishments:

1. Blame no one. When we blame the holiday festivities for our lack of responsibility we are still faulting ourselves. When you blame someone or something for the shape of your life you are chasing your own tail.

2. Schedule exercise into your day. When your days get busy, be flexible. Instead of skipping the evening walk, because you have an office party, wake up an hour earlier and walk before work.

3. Improve one area of your body. Take a picture of that area and have it handy in case of uncontrollable urges to spurge. Then focus on your action one step at a time. Get friendly with discipline. Are you ready to set a higher standard for yourself?

4. Expect nothing. Taking responsibility for being “that better you” is the reward. Think of the trials and the challenges to a healthy lifestyle as stepping-stones to a more evolved you. Discover your strengths, one challenge at a time.

5. Be pro-active not reactive. Respond to this holiday season with a written plan for every trigger and challenge you experienced last year. Then work on one of your choosing. You are not your pre-programmed thoughts, or your emotional triggers. You are the choices you make after the though, and the steps you willing take.

Observe yourself this season and respond in a manner that serves you well.

MY COMMITMENT TO CHANGE       

1. I will read all materials, complete worksheets, and share my questions and  thoughts for my benefit, as well as for the other participants. Yes or No

2. I will practice one new behavior,  ______________________ (behavior), at least once a day starting ____________. (date)                                                        

3. I know my new behavior(s) is the start of a promise to myself for a healthier life.  Yes or No 
4. I will choose an accountability partner to help support me with this new behavior. __________________. (name of partner)

Tell me about your holiday health goals?

How do I get happier?

Martin Seligman who is though of as the father of positive psychology, suggests, from his many studies on happiness, that a Gratitude Journal kept weekly or monthly may improve your happiness by 25%.
Tell me what you are grateful for...in six words or less.
I am grateful for you, sunshine, health, love, my home environment, and animals.

How do I save myself from lingering disease?

The Center for Disease Control looked at a study of 23,000 middle aged people between 35 to 65 and found, (no surprise here), that those that exercised 3 1/2 hours a week, had a Body Mass Index (BMI) under 30, and ate a diet rich in fruits, vegetables and whole grains had a 78% lower risk of developing long lasting disease, such as cancer, diabetes, heart attack and stroke.
http://www.reuters.com/article/healthNews/idUSTRE5795CQ20090810