For most people, when it comes to achieving health, fitness and weight management goals, getting started isn't the challenge, it's staying on course that is. To remain on track and keep going in the face of life's daily demands requires consistently choosing to do what needs to be done rather than what you want to do. Your brain is the control center of your body with incredible power and influence on your appearance, mood, stress and health. If you are finding it challenging to stay focused on your goals, your prefrontal cortex, the area of your brain responsible for discipline and self-control, may need a boost.
5 STEPS TO BOOST YOUR BRAIN AND KEEP YOU FOCUSED ON YOUR GOALS
1. SLEEP 8 HOURS EACH NIGHTGetting less than 8 hours of sleep at night lowers overall brain function and causes your brain to release hormones that stimulate cravings and appetite. You may have thought your cravings were a sign of mental weakness, when in fact, it could be you just need more sleep. Read More: 6 Ways to Get More Quality Sleep
2. MAINTAIN HEALTHY BLOOD SUGARYou are most likely to deviate from your nutrition plan when you are on the blood sugar roller coaster. Consuming sugary snacks, drinks and processed carbohydrates causes a rise and subsequent fall in blood sugar. Sugar acts like a drug in the brain and impairs cognitive function and decision-making. To control blood sugar manage stress, get adequate sleep and avoid carbohydrate rich foods, instead fill up on protein, healthy fats and non-starchy vegetables. Read More: What You Should Know About Your Blood Glucose Levels3. EXERCISEExercise can be a wonder drug for the brain. It supplies oxygen and nutrients which in turn improves brain function. Aerobic exercise encourages the growth of new brain cells. When you are physically active, you are more likely to make healthy nutrition and lifestyle choices. Read More: Exercise Is More Than Just Calories Out4. PRAY OR MEDITATEBrain images of those deep in meditation or prayer consistently shows an increase in blood flow to the prefrontal cortex. This activity not only enhances brain function but also alleviates stress and improves attention and planning. Just as lifting weights strengthens the muscles, prayer and meditation strengthens the brain. Read More: How God & Meditation Changes Your Brain5. CREATE FOCUSED GOALS AND WRITE THEM DOWNWhen you are focused on what you want, it makes it easier to match your behavior to your goals. Setting, writing down and verbalizing your goals allows your brain to remain forward-focused. Focus on your goals daily and it will make a big difference in your life. Read More: Simple Thinking to Conquer Any Goal  About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.
Copyright © 2012 Vanessa Romero, Healthy Living How To
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
This tree overhangs my favorite walking path. Oftentimes, I pause underneath and look up, taking in its beauty and awesomeness. It breathes life into my spirit.
It's been some time since my first video blog and dare I say, it's already getting easier to do. In fact, once I got the camera set-up, I only did one take. The quality of this video is better as well. As promised, I used my camera instead of the webcam. Today's video is a response to a reader's e-mail regarding adrenal fatigue. If you have any feedback, please leave a comment below.  About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.
Copyright © 2012 Vanessa Romero, Healthy Living How To
This video is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other videoss is at the choice and risk of the reader.
Conventional medicine provides us with a quick fix approach to removing our symptoms, usually involving prescription medications and sometimes unnecessary surgeries. The problem with this approach is symptoms point to a deeper imbalance that is often left unaddressed. True healing is more than removing symptoms, it is getting to the root of the problem. Symptom removal is the side effect of healing, not the other way around. Restoration of health and healing involves more than taking a prescription medication or even supplement and herbs, it requires a lifestyle change.
Physical symptoms are our body's way of communicating with us. They point to a deeper imbalance in our mind, body and spirit. Interdependent, our mind, body and spirit, work together to create our current state of health. An imbalance in one can translate into an imbalance in another. Stress and the ravaging effects it has on the body is a perfect example.
While our symptoms almost always manifest themselves in our physical body in the form of weight gain, headaches, back pain, muscle ache, joint pain, exhaustion, fatigue, sleep problems, chest pain, digestive issues, dizziness, etc., imbalances in our mind and spirit reveal themselves differently.
| An imbalanced mind is prone to excessive worry, anxiety, stress, negative thoughts/attitudes, low self-esteem, complaining and perfectionism. Imbalances in our spirit are revealed in a lack of joy, peace and calm, feelings of discontent and restlessness, as well as uncertainty and unforgiveness.
The first step to restoring health and healing requires letting go of the quick fix mentality and realizing it is going to take some work on your part. As the saying goes, "if you always do what you've always done, you'll always get what you always got". We can take that one step further and add, "and you'll always feel what you always felt". Treat your symptoms as a wake up call that some area of your life is out of balance.
| | "People under stress sleep poorly and are less likely to exercise; they adopt poor eating habits, smoke more and don't comply with medical treatment. Stress also triggers a response by the body's endocrine systems, which release hormones that influence multiple other biological systems, including the immune system."
Science Daily Oct. 9,2007
Stress Contributes to Range of Chronic Diseases
| | Addressing symptoms instead of putting a band-aid over them, is the starting point for exploration of self and life at a deeper level. This is exactly what was required of me in my recovery from adrenal fatigue. As I began to understand the condition better, I made changes to my nutrition, my exercise, my lifestyle and most importantly my thought process. I forced myself to do things that took me out of my comfort zone. I let go of some relationships that were unhealthy. I quit my job, twice. I examined my attitude and thoughts with a magnifying glass. I let go of all victim and negative thinking. I worked on developing my spiritual side. These changes have served me well in my healing process.
It has been nearly three years since I was diagnosed with adrenal fatigue. At the time I was not able to see the forest for the trees. Restoring my health and healing did not happen over night, but over time my symptoms slowly faded. These days, I am quickly reminded when I get out of balance, my body speaks loud and clear to me, only now I listen. When I was at my worst, I felt like a victim who was cursed and now I see adrenal fatigue as a blessing.
If you are suffering from symptoms that just won't go away, I challenge you to go deeper, look past the symptoms and get to the root of the problem. Reclaim responsibility for your health by learning how your body works. Research and read everything you can. Become an expert in you. Most of all, listen to your instincts. Robust health isn't just for the lucky ones, it's for everyone.
 About the Author
Vanessa Romero, owner of Healthy Living How To, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Weight Loss. Her passion is to help others achieve optimal health through a wellness approach that encompasses living healthy in mind, body and spirit.
Copyright © 2012 Vanessa Romero, Healthy Living How To
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.
Last week I got an e-mail from Feed My Starving Children looking for volunteers to spend just two hours this week making meals for the hungry. It was an opportunity I couldn't pass up. Today, in two hours, along with several others, we made enough meals to feed 198 children for a whole year. This was the first time I have ever participated in a meal packing event and it was pretty amazing. Row after row of meal prep stations were set up and teams of eight were formed. I asked my sister-in-law Michelle to volunteer with me, however, there were groups of all sizes. After a brief introduction and a quick instructional video, we found a table and got to work. For two hours we worked side-by-side taking turns at the different tasks packing meals. The process was quite simple, two people alternated holding bags under the funnel while one person scooped in the chicken flavor and vegetables. Next, another person scooped up soy protein and rice and dumped them in. From there the bags moved along to be weighed. Each bag had to be within a certain weight requirement. Once the weight was checked the bag was handed off to be sealed and then finally boxed. The Manna Packs, as they are called, make six meals when re-hydrated with hot water. Our group packed 468 bags enough for 2808 meals. Many of the starving children who receive these meals, it is the only meal they get for the day or several days. For most of us, it is unfathomable to go without food and wonder where our next meal is going to come from. If it's on your heart to give back Feed My Starving Children has Mobile Pack Events set up all over the United States. Imagine the difference you could make in just two hours of time.
To all of you who participated in my very first fun little give-away, THANK YOU! I appreciate your readership and loved, loved, loved reading all the things you are thankful for. If you haven't checked the comments on the original post, go back and read through them. Being thankful is #3 on my 10 Things list, it is such an important part of having a healthy mind and spirit. If you don't already, take a few minutes each day to write down and reflect on what you are thankful for. Check Out These Findings on Thankfulness | Grateful people report higher levels of positive emotions, life satisfaction, vitality, optimism and lower levels of depression and stress. The disposition toward gratitude appears to enhance pleasant feeling states more than it diminishes unpleasant emotions.
People with a strong disposition toward gratitude have the capacity to be empathetic and to take the perspective of others. They are rated as more generous and more helpful by people in their social networks
Grateful individuals place less importance on material goods; they are less likely to judge their own and others success in terms of possessions accumulated; they are less envious of others; and are more likely to share their possessions with others relative to less grateful persons.
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TODAY I AM THANKFUL FOR
My gym membership. I work out at one of the most beautiful fitness clubs in the states with an endless selection of free weights, machines and cardio equipment. I realize having a gym membership is a luxury that many can't afford. The gym is my sanctuary of sorts, any time I am feeling down in spirit, a good workout always lifts me up. If I am feeling a little lonely, there is always someone at the gym that will chat with me. Lifting weights is what I enjoy doing most at the gym and nothing compares to the feeling of pushing your body and strength to the limit. Without the gym, I would never have met the love of my life, my husband, Tom.
We all have fears, you know, the things that holds us back from jumping in with both feet. We fear failure. We fear success. We fear judgement from others. We fear being vulnerable. We fear rejection. We fear being laughed at. We fear situations that make us unsure. We fear the unknown. Fear is the reason we stay in our "safety zones". I challenge you this year to get out of your personal safety zone and to just DO IT AFRAID! Everybody is afraid of something, however the most successful people overcome fear with courage and forge ahead. I started Healthy Living How To about nine months ago after much insistence from my husband. He sees in me what I don't always acknowledge, the heart to help others and the passion for healthy living. I hesitated for a long time to start this site due to my own insecurities and fears. And you know what, that fear is still there today. Most of the time I push the "publish" button afraid. Often times I have to tell the little voice that says, "why would anyone listen to you", to be quiet! As I forge ahead into 2012, and as this site continues to grow, I am challenging myself to bring more content that takes me out of my "safety zone". Cooking and baking delicious healthy food, snapping photos and sharing the recipe is one of my passions, however, this is "safe" for me. Healthy living is more than the food we eat and the exercise we do, the nurturing of our mind and spirit are as essential to our health as the air we breathe and the water we drink. So to kick off my first post of the new year, I am sharing with you my very personal testimony of how God has worked in my life this past year.  January 2011 Baptism ~ Photo Credit Barry Howell via Eagle Brook Church One year ago, I was at a very low point in my life. The previous few years, I let life get in the way of my relationship with Christ. My daily habit of reading the bible along with my weekly church attendance had fallen to the wayside as I ran myself ragged with work. What coincided during this time was a significant decline in my health. I was diagnosed with severe adrenal fatigue and in spite of following all the therapeutic recommendations, my health was not really improving. Not only was I mentally and physically depressed, I was also spiritually depressed. I made only one resolution last year and that was to reconnect with God and to read my Bible everyday. A few weeks into the new year, on a very cold and snowy Sunday we ventured to church, the date was January 23, 2011, my 40th birthday. The message that particular Sunday was about being obedient to Christ and that the first step to obedience is baptism. I felt like the pastor was talking directly to me. Even though I was raised Catholic, baptized as an infant and a Christian my entire life, I knew I needed to be baptized on my own volition. Near the end of the service the invitation to be baptized was extended, I accepted. On January 29, 2011, along with my husband, I made the public declaration of my obedience to Christ by underwater baptism. To say 2011, was a life changing year for me, is an understatement. In spite of the attempts I made at healing my own health, it wasn't until I was baptized that I truly experienced healing, God's powerful healing. I kept my resolution of reading my bible everyday, I returned to my morning habit of spending time praying and journaling and my life has been forever changed. For someone who usually has a way with words, when I try to explain the power of Christ in my life, it is met with tears and a lump in my throat. There are just some things you just can't explain!
It's the morning after Christmas, enjoying a cup of coffee as well as the silence. Ahhhhh, the silence, there is something to be said for sitting quietly and just being. The early morning hours are usually my favorite time of the day, it's my time of reflection, journalling and prayer. On the days when I start my day differently, I always feel it. This time is my time, it's where I find my joy, peace, hope and strength. Being truly healthy is the balance of our physical, mental and spiritual health. As a society we tend to emphasize physical health by focusing our energy on eating right and exercising but neglect the other parts of our being. This lack of balance shows up as marked differences between success in one are of our life and feelings of inadequacy and dissatisfaction in another area.
In my own journey to better health, I have found tremendous emotional and spiritual healing in the practice of silence, just being. This purposeful activity is my time to:
- Take a time out from my everyday concerns
- Relax my mind and stop thinking
- Not only talk to God, but listen to God
- Let go of anxiety and stress, cast my cares
- Experience inner peace
- Practice the power to control my thoughts
- Experience feelings of rejuvenation
- Improve my mood and better awareness of them
- Experience healing from hurts
- Become more disciplined
- Learn to live in the present moment
- Live a more balanced life
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"We live, in fact, in a world starved for solitude, silence, and private: and therefore starved for meditation and true friendship."
~C.S. Lewis
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As 2011 comes to a close and we anticipate a new year, I suggest making a new commitment to yourself. Instead of starting a new diet or making a resolution to lose weight, how about a resolution to be healthy, healthy in mind, body and spirit.
Recently, our local Christian radio station, hosted a free Brandon Heath concert at the Mall of America. I knew people would be there quite early to get a seat or in line for an autograph. However, I was okay with standing, so, I arrived with about 45 minutes to spare. What I saw when I got there was quite amazing. It was packed. Every level had people seated and standing, a few rows deep, around the entire rotunda.  I finally found a spot, behind the stage, however, the view was completely blocked by the elevator. No biggie I thought, I'd still be able to hear. I sat down and got comfortable on the hard floor. Shortly thereafter, one of the radio personalities came out on the stage to greet everyone. I couldn't hear a word she was saying, not because it was loud, but because of where I was sitting. If I was going to hear the concert, I was going to have to move.
As I was deciding where I was going to move, a family of four (mom, dad, & two elementary school age kids) got off the elevator. From listening to the conversation of the parents, I gathered, they had been looking for a spot on the other two floors with no success. They quickly realized third floor was no different than floor one and two, so they devised a plan. They were going to go back down to the second floor and then this is what they said to their kids, "we will just push our way in".
 I decided to move and found myself a spot left of the stage, sitting down next to a family with two darling little kids. I didn't have a great view, but as least I could hear. The concert was wonderful and I enjoyed every song. Throughout the entire concert though, I couldn't stop thinking about what I had overheard. It really bothered me. I mean it really bothered me. I thought about what a non-Christian would think if they heard this. I thought about what the children were learning. I thought about the irony of being at a Christian concert and "pushing your way in".
This morning, I was watching a Joyce Meyer telecast. She said something that resonated with me and I quickly wrote it down in my journal....after we receive Christ we are given a ministry, a ministry to be an example of Christ everywhere we go. Revelation. I was exactly where God wanted me to be that day. He wanted me to overhear the conversation I did, not to condemn or judge others, but to reveal to me my actions. Reveal to me when I am not an example of Him. My first thoughts turned to earlier in the week when I met a friend for coffee. There I was gossiping and at the very next table sat a women's Bible study group. I wonder if they were bothered by me, I mean really bothered, just like I was.
 Give me Your Eyesby Brandon HeathGive me Your eyes for just one second Give me Your eyes so I can see Everything that I keep missing Give me Your love for humanity Give me Your arms for the broken hearted The ones that are far beyond my reach Give me Your heart for the one's forgotten Give me Your eyes so I can see
The foundation of Healthy Living How To is my list of 10 Things. I promise, if you put this list into daily practice, you will live your healthiest life possible. Number three on the list is Be Thankful. Volumes of research have found that an attitude of gratitude not only improves our mood but is imperative for a healthy body and spirit as well. In a world that tells us more is better, we are vulnerable to a thought pattern that focuses on what we don't have instead of what we do. Some of us are born with an attitude of gratitude, but for the rest of us this takes practice. Daily practice. Ready to put this to the test? Step 1. Get a Journal If you are new to journalling, then here is a journal purchasing tip. Get spiral bound. I have a few different leather bound journals, and although they are pretty, they are really difficult to write in. A pen would be good here as well. We all have a specific writing utensil we like. Buy yourself a few of them. I love a good pen! Step 2. One Minute in the Morning To set the tone for your day, I suggest the One Minute in the Morning Method. In one minute think about things you are thankful for and write them down. Perhaps you keep the journal in your bathroom and while you are getting ready for the day you jot your thoughts down. If you are a coffee and newspaper person, I challenge you to journal first, newspaper second. How you fit this in your morning routine is up to you, I just want you to do it. Step 3. Don't Overthink This Looking back over some of my journal entries, I am thankful for coffee A LOT. My husband, my kids and my dog are in there several times as well. And that's ok. The times I've sat with my journal open and the page blank, have been the times I have tried to think too hard.
Today I am Thankful For ~you, my blog readers ~ my treadmill ~ lunch with my aunt ~ life ~ the opportunity to impact others ~ my favorite radio station ~ my faith ~ forgiveness ~
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