[O.W.W.L. Journey] Guest blog post substantiates my “preaching”
I have written many times about the importance of self-care as one of the two pillars of success. My client and colleague, Gale O’Brien, knows this first-hand, as she is a cancer survivor and health advocate. To your health! Janis
Why the Care of Yourself Matters Most
by Gale O’Brien
My cancer journey taught me the importance of self care. I realized more than ever that I needed to take care of myself so that I could have the energy to get through my cancer treatments. Taking a new attitude toward my diet increased my awareness of how good health affected me, and that choice built upon itself daily. I researched what else I could do to develop better health, and began to properly care for myself. In turn, I felt happier and hopeful about my future. As an added bonus, I lost 25 pounds and became physically fit for the first time in my life.
Self care begins with you! Here are seven practical steps to make self care your #1 priority:
- Focus on health and feeling well.
Stop obsessing over external appearances and obtaining an ideal body, and instead focus on the way being healthy makes you feel and what it gives you. You’ll find a deeper sense of gratification and more motivation to stay on track. You’ll also begin to lose tolerance for the way unhealthy choices make you feel.
- Feed your body exceptional food.
Food is a major vehicle for toxic substances to find their way into our bodies. Feed your body nourishing food so that you always feel your best, and remove the worries of disease and poor health. This includes taking daily nutritional supplements that raise and sustain your energy level, manage inflammation and provide a healthy balance of vitamins and minerals. I recommend the Lifelong Vitality Pack from doTERRA. You’ll want to nourish your body because you are grateful for it, so healthy choices will come with ease.
Exercise daily. Yes, DAILY!
Reframe the way you look at diet and exercise as something wonderful you do for yourself, rather than a way to punish your unhealthy choices. Prioritize your daily schedule to allow for 30 to 60 minutes of physical activity EVERY day. Start by taking classes at your local gym or community center three times a week. Then add thirty minutes of fast walking, twice a week, to your schedule. Finally, use the two remaining days of the week for exercising socially (hiking with your partner, dancing with friends, bicycling through your neighborhood, running in local races or participating in charitable walkathons).
- Make time to meditate.
Meditate to get in touch with your emotions, to connect with the bigger picture, and to feel at peace. Meditation purifies and strenthens your heart. It steadies your nerves and helps us embrace our fear and our anger, and that is very healing.
Deepak Chopra says…
“Meditation makes the entire nervous system go into a field of coherence.” - Treat yourself the way you’d treat someone you love.
Our subconscious mind hears our self-talk and responds to it in a similar way, so make sure your self-talk is loving, supportive, nurturing, and forgiving. Look in the mirror everyday and repeat the phrase “I am deserving and worthy of all good things, and I accept myself unconditionally.”
- Stay positive and show gratitude.
Learn to catch and release negative thoughts about your body and to focus on the good that it brings you every single day. Show gratitude by focusing on what you have accomplished. Listing your achievements instead puts your focus on what is going right, which in turn motivates you to do more.
- Love yourself first and the rest will follow.
Learn to love yourself by reciting daily affirmations. Once you begin to treat yourself with the respect and care that you deserve, the habits needed for physical transformation develop naturally.
Ask yourself, “What will the quality of my life be if I put my self care last?” I implore you to take action now by making your self care your #1 priority instead of waiting until you are diagnosed with a life-threatening illness.
Gale O’Brien is a cancer survivor, motivational speaker and the award-winning author of Transformation: Creating an Exceptional Life in the Face of Cancer now available in both English and Spanish. Transform your life each month with timely tips on food, health, fitness, relationships, and work. Subscribe to the Transformation monthly newsletter or order her book by visiting: www.GaleOBrien.com.
[Guest Blogger] Why Are Superfoods Important?
Scientists have discover that certain foods, superfoods, are rich in essential fatty acids, antioxidants or fiber which are vital to building a healthy body and a strong immune system. These foods have also been proven to lower total cholesterol, lower blood pressure, help protect against heart disease and cancer, help regulate blood sugar levels and metabolism and burn body fat.
The process of converting your diet over from one of processed foods to one that contains mostly superfoods can be daunting. As long as you are clear in your head that you are committed to giving up your old ways of eating, then you will succeed by putting imaginary blinders on your eyes whenever you see junk food. Instead, your eyes will twinkle with delight when they see heaps of beautiful, farm fresh fruits and vegetables.
Below is the list of 10 superfood groups and their benefits:
-
Olive Oil
Regularly consumption of olive oil can help lower total blood cholesterol, fights against diabetes, osteoporosis, and cancer, and decreases blood pressure levels. For those with dry skin, it’s an excellent way to cleanse your skin, as well. -
Garlic
Garlic lowers total cholesterol and blood pressure, lessening the risk of heart disease. It also destroys infection-causing viruses and bacteria. -
Red and purple foods
Blueberries, blackberries, cranberries, grapes, pomegranates, red cabbage, red peppers, strawberries, and tomatoes. These amazing foods contain antioxidants that fight cancer, reduce blood pressure, and lower bad cholesterol. -
Beans and lentils
Beans and lentils, low in fat, calories and sodium but high in dietary fiber, are an excellent source of protein. -
Orange foods
Apricots, cantaloupe, carrots, mangos, oranges, persimmons, pumpkin, sweet potatoes, and tangerines provide fiber and may control blood pressure and normalize heart function. They protect your vision, encourage a good mood, fight cancer and keep your bones strong. -
Green foods
Broccoli, brussel sprouts, green beans, green cabbage, green peppers, edamame, kale, parsley, spinach, and spirulina. Green foods have beneficial effects on cholesterol, blood pressure, immune response and cancer prevention. -
Hot peppers – sweet bell or hot chilies
Chilies are high in antioxidant carotenes and flavonoids, and contain about twice the amount of vitamin C found in citrus fruits. Hot peppers aid with digestion, an improved immune system, and better blood circulation and digestion. -
Nuts and seeds
Nuts and seeds dramatically decrease your risk of cancer, heart disease and diabetes, and reduce the visible signs of aging like wrinkles and sagging skin. -
Sprouts
Sprouts are a “living food” that continues to produce nutrients after being harvested. They are the most enzyme-rich food and they have a higher nutritional content than any other food. -
Yogurt and kefir
Probiotic foods are primarily yogurt and kefir. They increased bone strength, lowered cholesterol, create a stronger immune system, and improve digestion.
Delicious recipes containing superfoods, such as , and , can be found on The Healing Blog: Creating an Exceptional Life.
Gale O’Brien is a cancer survivor, motivational speaker and the award-winning author of Transformation: Creating an Exceptional Life in the Face of Cancer. Transform your life each month with timely tips on food, health, fitness, work, travel, and art. Subscribe to the Transformation monthly newsletter or order the book by visiting: .
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