Self-Care Articles Category

The Price of Getting It All Done

http://www.flickr.com/photos/gilz99/3500810435/If you’re like most women today, you’re struggling to find the balance between work, family and self. You’re taking care of the needs of everyone else, leaving you little time, energy or motivation for your own self care. You have a heaping pile of obligations, responsibilities, commitments and chores and it takes focus, organization and excellent time management skills to get it all done. You accomplish in a day what most people do over the course of a week. You cross off tasks on your “to-do” list with a heavy sigh and a sense of relief. So, instead of feeling great when you get it all done, why is it that you have that nagging sense of unease?

Chances are, in your effort to “get it all done” you’ve disregarded the need for fun, joy, passion and purpose. Maybe there’s a dream unfulfilled and your busy schedule doesn’t allow for any time to pursue a passion. Maybe there are needs unmet such as extra sleep, exercise or spending time with friends but your obligations don’t allow the extra time to fit it all in. Maybe you’re so busy, you haven’t even had the opportunity to think about what it is that you actually need and what is necessary to make you feel happy and complete. Yes you may be getting it all done but there’s a good chance it’s at the expense of a healthy and balanced body, mind and spirit.

This is the way many of us are living today. We’re putting our needs at the bottom of the priority list because we’ve been conditioned to care for everyone else first. We feel guilty when we show ourselves any self-care and we’ve resigned ourselves to thinking that this is what life is. Well, the way we travel through womanhood is a very unique and personal decision. There is no “one size fits all” method, but instead many styles and choices to choose from. So here’s a thought. Try to see yourself from someone else’s eyes. How would they describe you? For example, would they describe you as silly, fun and relaxed or as someone who’s always stressed, anxious and impatient? Once you get your answer now determine if your thoughts, habits and behaviors have had a positive or negative effect on the way you look, feel and live. Finally, when you get those answers, determine if how you’re living needs to change.

http://www.flickr.com/photos/pursuethepassion/3808089294/If you’re a mom, you are the single biggest influence in your children’s lives. They watch, learn and emulate your thoughts, words and actions. If you don’t like the image you’re projecting or the role model you’ve become…change! Every home has a feeling within it. Almost like the many different styles of music, if you were to go from one house to the next, you’d find a certain harmony within the home. Some homes are melodious and soothing, while others are so noisy and thrashing they can give you a headache! Well, much of the harmony begins with mom and is determined by the way mom feels. If mom is feeling peaceful, happy and content she will enhance her family with the benefit of these emotional states. If she’s feeling drained, unfulfilled and unhappy she’ll bring these feelings into the home as well. 

By Debi Silber, MS, RD, WHC The Mojo CoachÒ

 

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Feeling Stuck? 8 Great Ways to Get Moving Again!

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“If you get up one more time than you fall, you will make it through.” ~ Chinese Proverb  

Sometimes when life and business get overwhelming and you feel stuck in a rut, pushing and straining harder is actually counter-productive. So when you feel like you have blown a mental fuse, here are some powerful ways to restart yourself and get moving forward again!

1.         Get into nature. Go outside and take some deep breaths of fresh air. Put on your walking shoes and take a 15-minute power walk. Take off your shoes and wiggle your toes in the grass. Notice the beauty around you. Reconnecting with nature is a fantastic way to get your creative juices flowing again.

2.         Shift into learning mode. When you are beating your head against a wall trying to create or get something done, take a little break and do some learning. Pick up a nonfiction, business or personal development book and grow your mind and yourself. Turn on an audio CD or a program that will help you learn a skill you need. Don’t waste time when spinning in circles. If you need to disengage from business for a while, engage in something else that still feeds and serves you.

3.         Mix up your style. Do you have to do things the way you have always done them? If you usually work solely on the computer, maybe it’s time to disconnect and use an old-fashioned paper and pen. Maybe if you usually work in your home office, why not enjoy a change of scenery and work somewhere else for a few hours? Think outside of the box—sometimes just doing something in a different way or a different place will open new ways of thinking.

4.         Enjoy some self-care. Maybe your mind is fried because you haven’t taken any time for yourself in a very long time. Take some time to have a cup of tea, enjoy a piece of chocolate, take a short nap, get a massage, whatever it takes to recharge you. By refueling and refreshing your body, you will be doing the same for your mind.

5.         Reconnect with your big “WHY?” Sometimes when we are stuck, we need to take a moment to reconnect with our values, our priorities, and our big “WHY?” Why did we start our business in the first place? Why are we doing the task or project we are doing—what larger good in our business does it serve? Take a few minutes to get internally quiet and get in touch with your bigger motivations and visions for your business and yourself.

http://www.flickr.com/photos/luca_volpi/362754833/6.         Feel the love. Call or connect with someone who supports you and your career. Chat for a few minutes. You could even start off the conversation honestly saying “I am hitting a wall today and just needed to connect with you for a little pep talk.” Or, “I am really frustrated today and I am wondering if you have a couple of minutes to help me process things.” That person will probably be more than happy to give you a few minutes of support, and it will help you get refocused, re-grounded, and restarted.

7.         Work with a coach or mentor. Success leaves clues, and sometimes the best thing you can have is a coach or mentor to help you look at a problem in a different way, help you ask some different questions, and basically help you get from that rut back into motion. Sometimes it takes someone from the outside looking in to identify the problem, and together you can work toward a solution.

8.         Build a mastermind group. Find a group of other successful women lawyers that you resonate with, whom you respect, and whose input you value. There is power in a group of minds coming together. So next time you are stuck, you have a team of people to encourage you or to give you suggestions. 

Those are eight tips to get you going when you feel stuck. You probably aren’t as far from being “unstuck” as you think you are! You can get yourself back on track and on your way to success.

TODAY: When you are feeling stuck, try one of these tools or another one that you know has worked for you in the past. Don’t allow yourself to give up too early or stay stuck. Instead, look in your toolbox of ideas (like the ones in this article) and use them to get moving again as quickly as possible. Time wasted is time lost, so focus on doing what it takes, even if it is a few minutes away, to get rebooted and moving forward!

 

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How to Eat Healthy During Your Workday

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Leaving the office to grab a bite for lunch or dinner? Here are just a few tips to encourage light and lean restaurant eating.

  • Order an appetizer (as long as it’s a healthy one) with a salad or two healthy appetizers instead of a high fat/calorie entrée.
  • Start with a clear-based soup or salad versus a cream based soup.
  • Ask that the bread basked not be put down on the table. If that’s not an option, make a decision about how much you’ll have before you go and stick to it.
  • At a buffet or salad bar, load up on the vegetables and watch out for high fat toppings and mixtures.
  • Portion off half of the entrée and share it or pack it up for another meal.
  • Use the opportunity to enjoy what the restaurant is known for; enjoying a small portion of those foods, which are unique, interesting and symbolic to that restaurant while avoiding ordinary foods that you can have anywhere.
  • Substitute fruit, salad or steamed vegetables in place of high fat side dishes
  • Use condiments such as ketchup, mustard, vinegar, lemon and salsa versus butter, sour cream, cheese or creamy sauces.
  • Ask for foods “dry” or with sauces on the side.
  • Use the “fork trick” for your salad. Instead of piercing the salad then dipping it into dressing, do the reverse. Dip the fork in the dressing first…then pierce the salad. You’ll still get the flavor you love without using nearly as much as if you did it the usual way.

Here are a few behavioral strategies you can try:

  • With food still left on your plate, casually add some salt, pepper or other seasoning that would make the entrée less appealing to you.
  • Put your napkin on the plate indicating (even if it's only to yourself) that you've finished.
  • Say something like "Wow that was great, I'm stuffed." Making a public declaration may make you think twice about digging back in once again.
  • Push your plate out of reach.
  • Put the opposite ends of your utensils onto the plate. Now they're unpleasant to pick up.
  • Pay attention to things like the flavor, texture and aroma the food was designed to give. Being more mindful of your surroundings will help you feel more satisfied with less food.
  • When drinking alcohol, pre plan the amount you'll have and stick to it. Remember, if you "fail to plan, then plan to fail."
  • Slow down. Put your fork down between bites, drink plenty of water to pace yourself and enjoy heaping conversations versus heaping portions of food.

Here’s what you can try if you’re dining in:

An even healthier option may be to brown bag some healthy foods to keep you fueled and filled throughout the day. If that’s your choice, start with a nutrient dense, high fiber healthy breakfast (or take it with you) and have some healthy snacks available for when hunger strikes. Keep single serving portions of fruit, nuts, low-fat cheese, low-sugar/whole grain bars, etc. on hand and of course, drink plenty of water throughout the day. Our thirst mechanisms are often off signaling hunger when we’re in fact, thirsty.

Restaurant ordering as well as healthy snacking doesn't have to be a daunting and confusing task. It can be simple, delicious and enjoyable with a few new ideas and some smart choices.

 

 

Debi Silber, MS, RD, WHC The Mojo CoachÒ is a Registered Dietitian with a Master's in Nutrition. She's a Personal Trainer, Whole Health Coach, speaker and author of The Lifestyle Fitness Program: A Six Part Plan So Every Mom Can Look, Feel and Live Her Best (recommended by Parenting Magazine and Jack Canfield, Co-Author the Best Selling Chicken Soup for the Soul series and The Success Principles)andA Pocket Full of Mojo: 365 Proven Strategies To Create Your Ultimate Body, Mind, Image and Lifestyle. The Mojo Coach® can inspire anyone to reach their full potential through her highly effective approach to lifestyle health and she’s THEsecret behind some of the healthiest, most influential, charismatic and successful professionals visible today.Find out whyat www.TheMojoCoach.com.

Need to Transform Yourself?

 
I like to consider myself an alchemist and an artist in the work I do. I help you transform your body and usually your mind. I’m sure you have heard when Michelangelo gazed at a piece of marble, he saw the beauty and essence of the piece of art he was about to sculpt. Sometimes I, too, feel like Michelangelo when I first start working with a client. I see what my client can become after our transformational work together. I feel confident knowing that my clients’ natural health and beauty will start shining through more brilliantly than ever in just a few short weeks. With my guidance, many of my clients transform their lives during the remarkable journey we take together.
 

Transformation doesn’t happen overnight however. We live in a quick fix culture. We want overnight results. Just take a pill, buy a new outfit, get your hair and make-up done, and all of a sudden, voila, you are changed!  Well, not so fast. Is this temporary quick fix  an illusion? Yes – real, true transformation takes time. As women lawyers know – everything takes time.  The wins are bigger, better and longer lasting if it takes time.

I would encourage you to start thinking about the type of transformation you want to make in your health, your body, and your life. What do you really want to have? What kind of transformation are you looking for today or in the next few months, in six months, by the end of 2011, or the end of 2012? What things do you really want to change and what do you want to let go of? What do you want to become more of?

I urge you to think about some of the things you’ve tried before, which might not have turned out as you had imagined. Was your goal too vague or was it an unattainable or was it just a temporary quick fix? Even though transformation occasionally seems immediate, true transformation happens slowly and methodically, and inevitably gets you what you really want in life. You need to dream, to plan, and then take action.

With your health, even if its weight loss your looking for,  I help you make an intelligent and http://www.flickr.com/photos/timdorr/2293270760/committed choice to lose weight and be healthy. Getting into your Skinny Jeans may be the end result you’re looking for.  That result may be the ultimate physical transformation, first and foremost, it starts in the mind – it really is an inside job.

You start by making better food choices, being more consistent with your exercise regimen, you go to sleep earlier, and youstop watching too much TV.  The changes are incremental and then almost overnight your lifestyle changes. You feel better about yourself and you look physically different, as well. You begin to feel healthier, lighter, and more vibrant, as if you can do almost anything. You feel more confidant and proud of yourself. The transformation of our Skinny Jeans Program doesn’t take forever and it doesn’t happen overnight either (as I mentioned earlier). However, in happens somewhere in the middle.  The process is absolutely doable, realistic, and the results can be astounding.

Here are some of the comments I hear in my office daily:

  • “I’m amazed I’m not hungry!”
  • “I’m amazed I’m feeling so much better!” 
  • “I can’t believe I really don’t need as much food as I thought I did!” 
  • “I can’t believe how good food actually tastes!”
  • “Wow – I was eating so much more than I actually needed”

Daily I see the healthy, beaming glows on client’s faces – an amazing transformation alright! Clients who I have phone consultations with will also tell me about the many compliments they are getting.

So is this something you want in your life this year? Or is there something else? We all want good health, great relationships, money, and to enjoy our work. What are the specifics for you? Take time to think about it, create your plan, and then get started.

 

 

Monika Klein, B.S., C.N. is an award winning clinical nutritionist and weight loss expert. Monika is the “Compassionate and Practical Nutrition and Lifestyle Coach.” Her company, Coaching For Health, offers life transforming weight loss and wellness programs, classes and products throughout the world. To learn more about Monika’s services and programs, visit www.coachingforhealth.com.

 

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Put on Your Own Air Mask First

“When you can lovingly be present to yourself, your presence to others takes on a deeper quality also.” ~ MacRina Wiederkehr

Every time I get on an airplane, I listen to the flight attendant’s instructions. Put on your seat belt, make sure your tray and seat back are in the upright position. If there is an emergency landing in the water, the seat cushion doubles as a flotation device. And the all-important rule: if the air masks drop down from the ceiling, pull the line tight then put on your own air mask first before assisting others…

Though it is very, very hard to say “good-bye” to my two sweet daughters when my husband and I leave town together, I believe that time spent alone with my husband and the deepening and maintenance of our relationship is actually something that we do both for ourselves and for the benefit of our children. So even though I shed some tears when I kiss my little ones bye-bye, I know we’ll be back, small trinket gifts in hand for them, and we will give them an even greater gift—the gift of a strong relationship between their parents.

This also goes for taking care of yourself and your relationships if yoare a single parent or don’t have children. The people around you who care about you and whom you care about will benefit from the time you take to maintain yourself and your key relationships, be that caring for yourself physically through exercise and healthy eating, spiritually through meditation and quiet time, or emotionally through journaling or fun time with friends or by yourself. All parts of your life are interconnected, and giving positive attention and care to one area always benefits the other areas as well.

Life is synergistic. The better the functioning and fulfillment you experience in one area of life, the better you will feel about the other areas of life and the better you will function in those areas. I wanted to share this with you because it reminded me of this important lesson:

“Unplug” from work every once in a while. Nurture yourself with your own self-care—exercise, time in the sauna, quiet time in the sun with some good books, whatever it is that gives you that precious “me” time. And don’t feel guilty for doing it either. Make a rule around it if you have to by telling the significant people in your life that on Saturday from two until three o’clock, you aren’t to be bothered unless it’s a crisis. They’ll soon figure out that losing their favorite pair of shoes is not an emergency that requires your immediate attention!

I know that my time of self-care will improve my peace of mind, my ability to be fully present with my spouse and children, and my efficiency and creativity in my work, along with many other benefits. I am reminded of the vital importance of taking this time to rejuvenate and reinvigorate myself. Without “me time” we only operate at 75-90% of our capacity. We give up too much energy in anxiety, overwhelm, and exhaustion. And that can lead to irritability, instability, resentment, and anger. Why put anyone through that when a few minutes of downtime will put gas back in our tank?

So when that air mask drops down, what are you going to do? Take care of yourself first. It might go against your nature—and some people may think you’re selfish. But remember, you cannot care for others if you aren’t functioning at 100%.

http://www.flickr.com/photos/guttersnipe76/3426770800/TODAY: Think about these questions: What are you doing to nurture yourself? How have you cared for your body, mind, spirit, and relationships lately? Can you think how caring for one facet of your life can benefit the other areas? This process of evaluation will bring you a clearer picture of how lacking you are in taking care of yourself. If you don’t put yourself at number one, who else will?

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