The One Percent Solution

Okay, so you want to make some changes in your life whether it be physical, mental or spiritual. But when you look at the big picture you feel overwhelmed. Maybe you want to loose 50 pounds, look great for a reunion, interview for a new job, start on that exercise plan you've been putting off or really commit to meditating.

We all have things that we know would be great for us and make us feel better about ourselves long term. But sometimes the big picture can be down right depressing -- it seems as if the goal we set is just too big or too far away.

But tackling some big areas in our lives is really about small day to day changes -- the one percent solution. Commit to doing something today that is one percent better than what you did yesterday. You'll be surprised how much this adds up and pretty soon some amazing changes have taken place. And what's more the one percent keeps compounding so that a few weeks, months or a year from now your entire life has taken on a new wonderful direction.

Making massive changes or commitments may be hard. But one percent, well, that's certainly doable.

Living for Today

It's great to look back at old memories and happy times. It's amazing how great memories can still put a smile on our faces. It's also great to plan for the future. I'm a big believer in meditation and creative visualization. I know that what I focus on with conviction can become my reality.

Both the past and the future are great places to spend time. But to truly make changes, we need to focus on today. Some of our goals take work, work that we choose to do to follow our chosen paths. And many things like health, well-being and vitality are something we need to spend time on each and every day.

But some things are just, well, not too pleasant to do. If you're trying to lose weight, it's not likely that you look forward to the challenge every day. Not all of us are enthused about exercise although we know with certainly that it is a necessity, not a luxury.

So each day, remember that to make our futures the way we desire them to be, we need to do what is necessary today. Not everything may be pleasant, but it sure will be worthwhile.

Daydream Your Way to Happiness

It’s been raining here a lot lately, and I’ve found myself gazing out the window and daydreaming – just like I did when I was a child. Remember those days? Remember when you were a young girl, sitting in class and daydreaming? Your teacher probably told you to pay attention and stop daydreaming. Well, she was wrong. Okay, maybe she was right about not daydreaming in class but that’s it.

Daydreaming is fun, it’s relaxing and it expands who we are as women. When you daydream you allow your mind to just wander freely, letting yourself be or do anything you can imagine. Remember all those dreams you had growing up --maybe of being a ballerina, an Olympic gold medalist, a championship rider, an astronaut, a best-selling author. Well, maybe you didn’t achieve those dreams exactly as you wanted to in reality. But, then again, it’s not too late.

After all, it isn’t too late to take classes – to learn how to fly, to ice skate, to paint, to sing. It isn’t too late to go back to school and take those science, writing, math or computer courses. It’s never too late to expand your horizons and be that person you’ve always dreamed of being. You may not get exactly what you daydreamed about as a young girl, but you certainly can come close – or even soar beyond those wonderful dreams.

Maybe it’s time to let those dreams loose and see where they lead. Maybe it’s time to set that little girl you once were free so you can be the person you’ve always daydreamed you could be. And, just maybe, it’s time to dream some new dreams.

Running Scared

Are their things in your life that you really want but are afraid to go after? It is a problem that we all seem to have at some time or another. That’s where the courage part needs to take over. We need to step outside of our comfort zones – that place that we prefer to live knowing just what to expect.

The problem with living in our self inflicted safety zone is that we will never be satisfied. We will always look back on our own lives and regret what we let pass us by – mostly do to our own self-inflicted fear. Because of this our self-esteem drops. This cycle continues until we rarely do anything special or try anything unique.

To truly find happiness and inner peace, we must take that shaky first step outside of our own comfort zone. Then, and only then, we will truly know what the world holds in store for us. The first step is the toughest but after that we can take another small step and another small step towards growing and becoming the person we really want to be. On this journey, we will find our true selves and tap into our full potential.

The Diet Dilemma: Simple vs. Complex Carbohydrates

We all want to eat healthier, feel great and live longer. We know that a proper diet is fundamental to a lifetime of health and well-being. The foods we choose help to determine our level of health and longevity. Sometimes it is difficult to know what to eat and why.

Choosing the right carbohydrates is important. There are three forms of carbohydrates – simple, complex and dietary fiber. The difference between these three is the amount of sugar units and how these sugars are combined.

Simple carbohydrates have a either one or two units of sugar. An example of a simple sugar, one with a single unit of sugar (called a saccharide), is fructose. An example of a double sugar, one made with two units of sugar (called a disaccharide), is sucrose. If you look at the ingredients on the labels of ordinary foods you buy at the supermarket, you will find these sugars in many of the every day items you buy. Some of these foods are table sugar, candy, soda, juices, syrup and jellies. Simple sugars are broken down quickly into the blood stream giving you a sugar rush. Although these foods may taste great, they have no nutritional value and are empty calories. These are the foods to avoid.

Complex carbohydrates (polysaccharides) have a string of simple sugars linked together. A starch is a complex carbohydrate that comes from plants such as seeds, beans, legumes, vegetables and grains. Whole grain breads are included in this category if they contain no refined flour. Complex carbohydrates fill you up, increase your energy and make you more resistant to illnesses. They take longer to be broken down so take longer to enter the blood stream. This gives you energy over a longer period of time, not a sugar rush. So when you eat complex carbohydrates, you help to regulate your blood sugar levels.

Dietary fiber is a polysaccharide like complex carbohydrates but unlike complex carbohydrates it does not get broken down by digestive enzymes. Dietary fiber comes from plants but is not digestible. Eating dietary fiber is important because it helps to maintain proper blood sugar levels. Some examples of dietary fiber are oatmeal, beans, peas, sweet potatoes, squash, grapefruits and oranges.

By eliminating or greatly reducing our intake of simple carbohydrates we are well on our way to a healthy diet. Complex carbohydrates and dietary fiber provide the nutrients essential to a healthy lifestyle. Simple carbohydrates lead to a sugar rush; complex carbohydrates and dietary fiber fill you up, give you more energy and provide the necessary nutrition vital to your body’s health. For a healthy diet, make the switch from simple carbohydrates to complex carbohydrates and dietary fiber.

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Use Stretching Exercises to Start Your Day Off Right

Do you ever wake up in the morning feeling stiff and uncomfortable? It may be a once in a while thing like sleeping in the wrong position or may be an ongoing problem like a sore back. I know on many mornings, I have woken up walking like a zombie. I felt stiff, tight, and clumsy.

Here’s a great way to wake up those tight muscles. Try stretching in the shower. Yes, in the shower. The warm water will relax your muscles, increase your blood flow and make your muscles more supple.

Here are some of the benefits of stretching:
• Stretching both before and after exercising lengthens your
muscles
• Improves tissue flexibility and elasticity
• Increases blood flow
• Makes your muscles more supple
• Helps to prevent injuries
• Helps with your balance and coordination
• Improves your range of motion
• Improves circulation
• Helps to improve posture
• Reduces stress
• Helps you to wake up in the morning, feeling fresh and ready to go
• You can do it anywhere – even in the shower

Do you love a warm, soothing shower in the morning as much as I do? Isn’t it a great way to start the day? By adding just a couple of extra minutes to your morning routine, you can start your day relaxed, invigorated, warmed up and ready for anything.

Wouldn’t you feel great starting your day stress free with a warm and cozy feeling? You’ll feel more awake and optimistic. And you’ll also help to prevent injuries caused by stiff muscles and joints. And if you shower at night, stretching is a great way to get rid of the stresses from that day. So start your day off tomorrow with a warm, soothing shower and some stretching time. You’ll start your day off feeling great.

For a Healthy Diet Eliminate Simple Carbohydrates

The world is full of simple sugars. Everywhere we look we are surrounded by a multitude of cakes, cookies, pies, pastries, ice cream and candy. Our sodas, iced teas and many of our water products are loaded with sugar. Sugar is added to every day items including cereal, spaghetti sauce and canned fruit. It is everywhere, and it is killing us slowly – bite by bite.

Obesity and diabetes are at epidemic proportions. Many of our schools now serve junk food and have food and beverage vending machines. We reward and comfort our children with food. We celebrate our accomplishments and good fortunes with a tempting meal followed by a luscious dessert. We eat to comfort and console ourselves chomping on sweets without even tasting them. We entertain and socialize using sugary foods as part of our camaraderie.

This obsession with sugar and other simple carbohydrates including white pasta, white rice and white bread is not only contributing to our waistlines but making us ill as well. We are prone to diabetes, heart disease, stroke and other debilitating and deadly diseases. Overeating sugar leads to depression and cloudy thinking as well as other mental disorders.

For a healthy diet and a healthy lifestyle, we need to dramatically reduce or eliminate sugars and simple carbohydrates from our diet. We need to eat complex carbohydrates and dietary fiber instead. Complex carbohydrates include seeds, beans, legumes, vegetables and grains. Dietary fiber includes oatmeal, peas, sweet potatoes, squash and citrus fruits.

Once these simple sugars are eliminated from the diet, other foods taste different to us. Fruits are sweeter, vegetables tastier and whole grain breads have a nutty sweetness to them. By varying the types of complex carbohydrates and dietary fiber we eat, we find foods with different tastes and textures that we might never have tried.

Simple changes in diet can have a profound effect on our health and well-being. Choose to eat more fruits and less fruit drinks and juices. Try different varieties of apples, pears, cherries and other fruits. Let the season guide you as to what is best to choose at that particular time of year.

Have vegetables and/or salad with lunch and dinner. With the many varieties of lettuces and the vast assortment of vegetables, varying the type of salad prepared is easy, enjoyable, colorful and tasty. Try adding beans, seeds and grains to salad for added flavor.

Choose organic whole wheat pasta over white pasta, brown rice over white rice and whole grain breads over white bread. Not only will you notice a wonderful change in flavors and texture, but you will find yourself fuller, more energetic and more resistant to illnesses.

For a healthy diet, eliminate those pesky sugars and simple carbohydrates. Instead energize and revitalize your body, mind and spirit with complex carbohydrates and dietary fiber. Your body will thank you for it.