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Where I've been and where I'm going

info@MyEssenceNW.com — 2011-04-22T11:02:28-07:00

I am currently working on a new website with much more content. I have lots of good idea’s and I hope you will benefit from all this new information and new inspiration.

Nuture your Friendships to Improve your health

info@MyEssenceNW.com — 2011-03-24T20:47:37-07:00

Stock Photos from 123RF

There is some sad news for friendships in this era. A 2006 study from Duke University and the University of Arizona showed that Americans have almost one-third fewer confidants than they did in the 1980s, and that ties are more family based. Another disheartening statistic was that there are now twice as many people who report not having any close friends to share their problems with.

Lowering your expectations of your friends seems counterintuitive at first, but the truth is that good friends understand dropped calls. When our tunnel vision causes us to insist on standards of behavior from our friends we often miss the gift that is being offered. True friends rejoice at one another.

Today take the time to rejoice in your friends. Make that connection and tell them exactly what makes them a good friend for you and what you appreciate about them.

Improve your emotional intelligence - Step 4 control non-verbal communication

info@MyEssenceNW.com — 2011-03-19T09:18:14-07:00

Sometimes, what we say is less important than how we say it or the other nonverbal signals we send out. In order to hold the attention of others and build connection and trust, we need to be aware of and in control of our nonverbal cues. We also need to be able to accurately read and respond to the nonverbal cues that other people send us.

Our nonverbal messages will produce a sense of interest, trust, excitement, and desire for connection–or they will generate fear, confusion, distrust, and disinterest.

Part of improving nonverbal communication involves paying attention to:

Eye contact - The way you look at someone can communicate many things, including interest, affection, hostility, or attraction.
Facial expression - The human face is extremely expressive, able to express countless emotions without saying a word. The facial expressions for happiness, sadness, anger, surprise, fear, and disgust are the same across cultures.
Tone of voice - When we speak, other people “read” our voices in addition to listening to our words. Think about how tone of voice, for example, can indicate sarcasm, anger, affection, or confidence.
Touch - Think about the messages given by the following: a firm handshake, a timid tap on the shoulder, a warm bear hug, a reassuring pat on the back, a patronizing pat on the head, or a controlling grip on your arm.
Timing and pace - Your ability to be a good listener and communicate interest

If you are planning what you’re going to say next, daydreaming, or thinking about something else, you are almost certain to miss nonverbal cues and other subtleties in the conversation. You need to stay focused on the moment-to-moment experience in order to fully understand what’s going on.

Improve your emotional intelligence - Step 3 Develop an awareness of your emotions

info@MyEssenceNW.com — 2011-03-17T20:25:32-07:00

An important skill of emotional intelligence is having a moment-to-moment awareness of your emotions and how they influence your thoughts and actions. Emotional awareness is the key to understanding yourself and others.

Many people are disconnected from their emotions–especially strong core emotions such as anger, sadness, fear, and joy. But although we can distort, deny, or numb our feelings, we can’t eliminate them. They’re still there, whether we’re aware of them or not. Unfortunately, without emotional awareness, we are unable to fully understand our own motivations and needs, or to communicate effectively with others.

Are your emotions accompanied by physical sensations that you experience in places like your stomach?
Are your emotions evident in subtle facial expressions?
Are your feelings strong enough to capture both your attention and that of others?
Do you pay attention to your emotions?
Do they factor into your decision making?

If any of these experiences are unfamiliar, your emotions may be turned down or turned off. In order to be emotionally healthy and emotionally intelligent, you must reconnect to your core emotions, accept them, and become comfortable with them.

So, today put a name to each emotion you feel by writing it down. If you do not have anything on your list at the end of the day then tomorrow pay close attention to your facial expressions during the day and note them. Other methods of noticing your emotional state is to note the expression others have when you speak to them. Others will often mimic your facial expressions.

Only when we can identify our emotional state can we communicate appropriately. To effectively communicate make sure that your expressions match your emotional state. Frequently we mis-match our emotional state and our facial expressions. If you find yourself smiling when you are angry you need to adjust your facial expression to match your emotional state.

Manage your stress and improve your emotional intelligence - Step 2 Identify calming mechanisms

info@MyEssenceNW.com — 2011-03-15T20:21:57-07:00

The best way to reduce stress quickly is through the senses: through sight, sound, smell, taste, and touch. But each person responds differently to sensory input, so you need to find things that are soothing to you. Today try one of these soothing techniques when you notice you are using your stress trigger mentioned in the last post.

Taking a Break at Work: While at work, make time for a mini-retreat from the stress.

Practice muscle relaxation by tightening, then loosening muscles progressively from your feet to your head.
Play soothing, meditative, music through your headphones.
Have a soothing scent nearby that you can sniff, like a nice bar of soap or scented sticks.
Keep a calendar at your desk with serene scene's that you can gaze at and imagine lying in the photo with warm sunshine on your face.
If you don't have an office space then take your break time to close your eyes and imagine a calming scene.
Take time to do something creative like draw or doodle.

Other stress releasing ideas:

Get some exercise. This is one of the best stress busting activities which will help your physical and mental health.
Set aside a specific time of day for worries and only contemplate your concerns then.

Manage your stress and improve your emotional intelligence - Step 1 Notice Stress triggers

info@MyEssenceNW.com — 2011-03-12T07:40:57-08:00

When we’re under high levels of stress, rational thinking and decision making go out the window. Runaway stress overwhelms the mind and body, getting in the way of our ability to accurately “read” a situation, hear what someone else is saying, be aware of our own feelings and needs, and communicate clearly.

The first key skill of emotional intelligence is the ability to quickly calm yourself down when you’re feeling overwhelmed. Being able to manage stress in the moment is the key to resilience.

Realize when you’re stressed – The first step to reducing stress is recognizing what stress feels like. Many of us spend so much time in an unbalanced state that we’ve forgotten what it feels like to be calm and relaxed.

Today be consciously aware of when you are stressed and note it by an outward act. For example; If you have a ring on your hand then twirl it on your finger when you feel stress, tap your fingers or choose another active method to signal stress. You may already have a bad habit that identifies a stress trigger like biting your nails. If you have a bad stress indicator try changing it to something non-damaging.

Consciously and purposefully signaling your stress will allow you to better manage it.

Healthy Eating on $2.64 per day? It's true!

info@MyEssenceNW.com — 2011-03-09T20:14:39-08:00

Does it cost more to eat foods that promote good health than to eat those that don't? Many people believe nutritious foods are more expensive than less healthy alternatives. They are partially right. Fats, sets, and refined carbohydrates deliver mire calories per dollar than fish or fresh vegetables. Yet when it comes to an all-around diet, cost need not stand in the way of healthy eating. Check out this healthy meal plan for $2.64 per day:

Breakfast
Oatmeal, 1 1/2 cups cooked (10 cents)
Walnuts, 3 tablespoons (28 cents)
Raisins, 1/4 cup (12 cents)
Tangerine, 1 large (22 cents)

Lunch
Whole wheat bread, 2 slices (21 cents)
Peanut butter, 2 tablespoons (16 cents)
Banana, 1 large (14 cents)

Dinner
Chicken and vegetable stir fry
canola oil, 1 1/2 tablespoons (7 cents)
skinless dark and light chicken, 3 ounces (30 cents)
broccoli, 1/2 cup (5 cents)
carrots, 1/2 cup (7 cents)
onions, 1/2 cup (9 cents)
soy sauce, 1 teaspoon (2 cents)
corn starch, 1/2 tablespoon (1 cent)
Brown rice, 1 cup cooked (15 cents)
Baked apple, 1 large (25 cents)

Snack
Pear, 1 large (32 cents)
Peanuts, 1/4 cup (8 cents)

Total: 2000 calories (33 percent fat)
Total cost: $2.64

Read about an inspiriting person

info@MyEssenceNW.com — 2011-02-28T16:08:36-08:00

Did you ever stop to think how fortunate you are, or do you think were given a bum rap in life? There are some truly inspiring people out there. Who, despite their challenges make a wonderful life for themselves and are an inspiration to others. Take a few minutes to read about some of them.
http://www.oddee.com/item_96763.aspx

Express your Love Today

info@MyEssenceNW.com — 2011-02-25T05:25:42-08:00

Stock Photos from 123RF

Love is a universal feeling, which is felt by every living being on this earth. Though there is no definition to describe this unique feeling of love, it is characterized by a sense of attachment and affection towards somebody or something. So strong is the feeling that it is said that it makes the world go around. If you are still wondering why is love so important in our lives, the answer is that it satisfies the emotional needs of human beings.

A passionate lover’s kiss, a tender mother’s touch, a fatherly concern or a brotherly, sisterly affection, everything expresses love. It is this feeling of love, which is responsible for the existence and maintenance of the society. When a baby is born, parents forget about their hunger, sleep, as they are so much in love with their child. The sweet ecstasy of love enables the man to accomplish tasks that would not have been possible without its powers. The enigmatic emotion exceeds all boundaries and has great potential of changing lives of the people.
Your actions impact the actions of others who in turn affect you. Make sure you express your feelings of love toward others and it will be returned to you.

Picture yourself taking the steps to your goals and overcome fear?

info@MyEssenceNW.com — 2011-02-22T20:33:46-08:00

Copyright (c) 123RF Stock Photos

Fear captures attention and makes us look for potential threats. We tend to see things more negatively, because that's what the fearful brain was designed to do. Fear and stress turn the conscious brain off, and what we have left to help us figure out solutions is the unconscious brain, which works quickly but not always accurately.

When we're under stress, we tell ourselves not to do things, and then we'll wind up doing exactly the things we told ourselves not to do. You've seen this at work if you've ever concentrated hard on not spilling red wine on a white couch.

Imagined action and actual movement activate the same parts of the brain, so it's important to picture your intended outcome from behind your own eyes, not to observe yourself as an onlooker.

If you want to run a marathon, look down and see yourself in black shorts. See the road ahead. You want to give yourself the feeling of being in the race. Tell yourself a goal may be difficult but possible. When you think a goal is possible, that gives the brain permission to reach it.

Read the first item on your food labels today

info@MyEssenceNW.com — 2011-02-17T20:22:08-08:00

When you are trying to lose weight or just to eat healthier food labels and your own eye can be your best friends. Look at every label of the food you eat today to see how well you stay to the portion size. If the portion size is a measurement (for example 1 cup of breakfast cereal) measure the food and put it on the plate or in the bowl to get an idea of how large the portion size is for future reference.

The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.

Want to know what your friends think of you? Want to know what your friends think of you? Want to know what your Friends think of You?

info@MyEssenceNW.com — 2011-02-15T20:25:10-08:00

There is a difference between what you think others think of you and what others actually think of you in their inner minds. This should be no surprise to anyone. It takes a lot of courage to just tell people their faults. That is why most people bite you behind your back and silently criticize you in their minds. Your intimate friends do not criticize you openly for fear of offending you; but they criticize you inwardly, as you do them. If you want to know what your friends think about you, behave and constantly improve yourself by being unselfish, wise, calm, meditative, fearless, sweet, sincere, courteous, methodical, true to your word, and unafraid to be firm, and your friends will be so overwhelmed that they will think, and talk loudly, about who you are.

Learn to be happy, and you will influence the people you meet to be happy. It is easy to wish that others would behave perfectly toward you, and it is easy to see their faults, but it is very difficult to conduct yourself properly and to consider your own faults. Your good example will do more to change others than your wishing, your wrath, or your words.

Wherever you are, remain awake and alive in thought, perception, and intuition -- ever ready to appreciate exemplary conduct and to ignore bad behavior. Your highest happiness lies in being ever ready to learn and to behave properly.

Tarot inspiration for today

info@MyEssenceNW.com — 2011-02-13T06:55:21-08:00

Using the Tarot card in the position of self as an inspiration I am going to use my mind to steer my behavior in mind, body and spirit.

Today my Tarot card is Chariot; I will focus my thoughts toward my goals and match my efforts to help meet my goals. That means that I will focus on getting my home and finances in order so I can hit the ground running with my studies next month and I will pay close attention to my eating and make sure I get some exercise today as I have been slacking off. An athlete poised at the starting line needs to be focused and prepared for the task ahead. Read on to hear more about The Chariot and where you can find your Tarot inspiration.

The Benefits of getting Buff

info@MyEssenceNW.com — 2011-02-12T17:10:08-08:00

Keeping your muscles strong is so important and beneficial to your overall health. If you are not performing some strength training exercises you should try today. Visit the exercise tab to see some great exercise’s specifically designed for men. The men’s exercises start with “Strong”. There is also a log you can use to track your progress. Read on to see how strength training can help you.

Strength training has been shown to reduce body fat, increase basal metabolic rate, decrease blood pressure and the cardiovascular demands to exercise, improve blood lipid profiles, glucose tolerance, and insulin sensitivity, increase muscle and connective tissue cross-sectional area, improve functional capacity, and relieve low back pain.

Strength training helps offset the loss in muscle mass and strength typically associated with normal aging. Additional benefits from regular exercise include improved bone health and, thus, reduction in risk for osteoporosis; improved postural stability, thereby reducing the risk of falling and associated injuries and fractures; and increased flexibility and range of motion. Participation in regular physical activity (both aerobic and strength exercises) elicits a number of favorable responses that contribute to healthy aging.

Improve your Balance; Improve your Life

info@MyEssenceNW.com — 2011-02-11T06:41:02-08:00

Good balance and a strong core go hand in hand, and a strong core usually means better posture, less back pain and improved performance during exercise and athletics. Plus, the better you balance the less likely you are to fall or injure yourself. If you haven't thought much about maintaining—or enhancing—your balance, now is as good a time as any to start.

Change Your Base of Support. One of the easiest ways you can challenge (and therefore help improve) your balance during any standing exercise is to gradually narrow your base of support until your feet and legs are together while you perform your exercise. Bring your legs closer together while you do standing biceps curls, shoulder raises, squats or other upper body moves . Be sure to keep your abs pulled in tight and make sure you're not leaning backward as you perform your exercises. Note: You can also widen or narrow your base of support while lying on or sitting on a stability ball to perform exercises, so try this progression when you're on the ball, too!

Try It on One Leg. Once you've mastered doing an exercise with a narrow base of support, you're ready for the next challenge: balancing on a single leg. Instead of standing on both legs during some of the same moves above, try it on a single leg. Start by just lifting one heel (keeping your toes on the floor) while doing your upper body moves or working up to a single leg squat. As you get better, lift that foot off the ground completely. From there, you can play around with the position of your lifted leg—holding it behind you, in front of you, to the side or, for a greater challenge, moving that leg while you balance on the other leg and perform upper body movements. Just be sure to alternate legs to keep your strength and muscle tone balanced (no pun intended) between both sides of your body.

Close your eyes. Your sense of vision is a big part of the balance equation. It works hand in hand with the vestibular (inner ear) and proprioceptive systems to maintain balance and prevent falls. By staring at a single focal point (minimizing your head and eye movement), you'll balance more easily. You'll want to make sure you're in a controlled environment and that your body is planted (don't attempt this while walking or hiking or moving through space). You can start by just standing up tall and closing your eyes without moving. Over time, combine the narrow base of support with some one-leg balances while closing your eyes. You might be surprised how challenging it is to simply stand with your eyes closed, let alone stand on one foot or while doing a biceps curl. Just be sure to use your best judgment and listen to your body when trying this technique. Safety first!

Improve your memory by taking a mental picture

info@MyEssenceNW.com — 2011-02-10T20:53:47-08:00

Often we forget things not because our memory is bad, but rather because our observational skills need work. One common situation where this occurs (and which almost everyone can relate to) is meeting new people. Often we don’t really learn people’s names at first because we aren’t really concentrating on remembering them. You’ll find that if you make a conscious effort to remember such things, you’ll do much better.

One way to train yourself to be more observant is to look at an unfamiliar photograph for a few seconds and then turn the photograph over and describe or write down as many details as you can about the photograph. Try closing your eyes and picturing the photo in your mind. Use a new photograph each time you try this exercise, and with regular practice you will find you’re able to remember more details with even shorter glimpses of the photos.

Stretch to a new YOU!!

info@MyEssenceNW.com — 2011-02-09T18:56:27-08:00

You pound out a few miles on the treadmill. You work your way through a series of strength training exercises. You even add some time on the stationary bike for good measure — and you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.

Not so fast... Did you consider stretching those muscles that pulled you through your invigorating workout? Stretching increases flexibility, improves range of motion of your joints, improves circulation and can relieve stress. Give one of these stretches a try today:

Neck stretch. Bring your left ear to your left shoulder until you feel a pull. Hold 10 seconds, bring your head back to center and then lower your right ear to your right shoulder. Don't turn or twist your head.

Shoulder shrug. Lift your shoulders toward your ears, hold for two seconds and then release your shoulders for four seconds. Repeat four times.

Calf and Achilles tendon stretch. Face a wall, put your palms against it and stretch your right leg in back of you, with both feet flat on the floor. Bend your left knee slightly forward, but not beyond your toe. Be sure to keep your back straight, not leaning forward. Your toes should point forward and both hips should be parallel to the wall. Hold the stretch for 20 seconds, and then repeat on the other side.

Hamstring (back thigh) stretch. Find a bench or sturdy chair and put one foot on it so the leg is straight. Lean forward slightly until you feel tightness in the back of that thigh. Keep the knee slightly bent and the foot flexed. Hold for eight seconds and then relax for eight seconds. Then stretch the same side again, for up to 30 seconds for a more extensive stretch. Repeat on the other side.

Quadriceps (front thigh) stretch. Stand facing a wall. Lift your right foot behind you and grab your right ankle with your right hand. Keep the right knee pointed toward the floor and pull your foot back until you feel a stretch in the leg, but not in the knee. Tighten your right buttock to enhance the stretch. Make sure you stand straight, not leaning forward or to the side. Repeat on the left side.

Chest stretch. Stand up and put your hands behind your back and interlock your fingers, with palms facing each other. Raise your hands up and stretch. Another option is to stand in a doorway and extend your hands out to the frame. Hang on, and lean forward as if you were the masthead on a ship.

Lower back stretch. Have you hugged your knees today? You can get a great stretch by sitting in a chair and hugging yourself, right above your knees. If a chair isn't handy, stand with your feet shoulder width apart and your hands on your thighs just above your knees. Tuck your pelvis and tighten your tummy as if your belly button were pressing into your spine. Round your back into a C shape, hold for 10 seconds, and release to your natural position. Repeat.

Get a GOOD nights sleep

info@MyEssenceNW.com — 2011-02-08T20:03:15-08:00

Stock Photos from 123RF

Try out one of these techniques and see if it improves your sleep.

Keep a regular sleep schedule. Go to bed and wake up as close to the same time everyday as possible. If you need to catch up take a nap.

Make your bedroom more sleep friendly by keeping noise down and keeping the room dark and cool. Even dim lights—especially those from TV or computer screens—can confuse the body clock

Create a relaxing bedtime routine by turning off the television, read a book, take a warm bath, listen to soft music, do some easy stretches and make simple preparations for the next day.

Eat right and get regular exercise. Stay away from big meals at night, avoid alcohol and caffeine before bed. Definitely quit smoking if you do.

Visualize relaxation. Practice deep breathing or progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can then completely relax. Work your way up from your feet to the top of your head. Visualize a peaceful, restful place.

Deal with your Narcissistic co-worker

info@MyEssenceNW.com — 2011-02-07T07:08:28-08:00

Narcissism is a defined personality disorder and is a pattern of behaviors that show a pervasive need for attention and admiration, as well as a lack of concern or empathy for others. The narcissist may switch moods frequently, all with the intention to keep you off balance. They avoid feeling vulnerable by blaming others. The narcissist woman will make you feel that you are a wonderful and special person as long as you humor her. “As long as you give me what I want, you are the ideal person for me”..

They feel a need to control co-workers, projects and situations around them, and they can be manipulative, spinning situations and facts to make it appear that others around them are the problem, not them. A narcissist attempts to make you feel like you’re the one with a problem.

The nature of the disorder makes it nearly impossible for a person suffering from it to seek treatment. Word of Caution: Because of the way people with narcissistic personality disorder interact with others, you may be the only one who realizes something's wrong.

Try some of these suggestions:

Minimize your contact with them. Ignore them in social settings, don’t respond to emails, don’t answer the phone when they call. If you have to because of a work situation then minimize the contact with them. This is for your own mental health and stability. Avoid discussions with the narcissist unless you have a witness and the discussion is required. People with narcissistic personality disorder are masters of manipulation whether it's actively manipulating you or twisting your words so they mean something other than what you actually intend.

Switch the focus. If they seem fixated on telling you what you're doing wrong, get them to talk about themselves. Ask how they faced a similar situation. That may be what they want to talk about anyway.

Pick your battles. Not every disagreement requires a fight, especially with a narcissist. If you get into a battle with a narcissist you WILL lose.

Be the person you want to be. Trying to out-control control freaks generally doesn't work; they've had a lot more practice at it than you.

Understand why they control. Compulsive behavior generally is driven by anxiety about what they view as a dangerous, unpredictable world. When you know why they act as they do, you can have compassion for their behavior.

Experiment. Ask your partner to switch roles for five minutes. You be the controller and your partner plays you. Then talk about what the experience was like.

Give time to yourself. You have the right to say, "I'd like some time to consider what you said. Let's talk again tomorrow."

Control your Cell Phone and Simplify your Life

info@MyEssenceNW.com — 2011-02-06T19:18:16-08:00

Stock Photos from 123RF

Simplifying your life doesn’t necessarily mean doing without. The philosophy of today’s simplicity movement is not to live without possessions or to live in frugality, but to slow down and live a more balanced, deliberate, and thoughtful life. And research shows it is a healthier life as well.

Simplifying your life doesn’t mean you have to ditch the cell phone, pager, e-mail, instant messaging, voice mail, call forwarding and so on. But it does mean establishing clear boundaries:

Turn off your cell phone when you shouldn’t be interrupted
Don’t take a cell phone to an appointment or when you are focusing on someone else.
Don’t give out your cell phone number. Use it only for outgoing calls.
Screen calls by using caller ID.
Use the “delete” option - early and often
Maintain your commitment to work-free vacations
Let voice mail or the answering machine take your calls.
On your voice mail greeting, be clear about when you will and will not be available.

Start Building Sexy Arms Today

info@MyEssenceNW.com — 2011-02-05T08:24:40-08:00

Wow! Who doesn’t want a beautiful pair of sexy arms? Sexy arms are not that hard to achieve, but it does require a little patience and some dedication. But, it really doesn’t take time away from your day at all. The key things to remember are that you need to build muscle in the right places and to see the muscle you have built, you need to lose fat.

Why not start today? Check out my exercise list page and print a copy of Sexy Arms Today and give it a go!

Read at least One Chapter of a Book

info@MyEssenceNW.com — 2011-02-03T19:29:54-08:00

Pick up a new book or one you haven’t read in a while and read a chapter from it tonight. You may find that you would like to replace that hour of TV with an hour of reading that will benefit you in ways you can’t imagine. I’ve found that no matter what I read, the act of reading every day has helped me in nearly every aspect of my life. Here are a few of my favorite ways that reading can improve your quality of life.
Enhanced Intelligence
It turns out that reading helps in almost every area of intelligence. Those that read have higher GPA’s and general knowledge than those that don’t. No matter what you’re wanting to do or become, you can’t do it without more knowledge. Reading is an excellent way to get where you want to go.
Reading reduces stress
When I’m reading a book, my mind shifts gears. Where I might have had a stressful day, a book can easily distract me. Reading a great fiction book is perfect right before bed time.
Greater tranquility
Reading can soothe like no other. Given that I’m a pretty high-energy person, reading forces me to sit still. This daily act of making myself be quiet and still is perfect for relieving my “fidgety factor”.
Improved Analytical Thinking
Analytical thinking is boosted by reading. Readers improve their general knowledge, and more importantly, are able to spot patterns quicker. If you can spot patterns quicker, your analytical skills receive a boost.
Increased Vocabulary
It’s no secret that reading increases your vocabulary and improves your spelling, but did you know that reading increases your vocabulary more than talking or direct teaching? Reading forces us to look at words that we might not have seen or heard recently. In fact, language in children’s books are likely to be more sophisticated than your average conversation. Knowing what other people are saying and using the perfect words to convey your feelings is a critical part of being a better human. Better listeners are more successful in life.
Improved Writing Skills
This isn’t much of a stretch, considering that reading improves vocabulary and critical thinking. That’s why English classes in High School make you read “the classics”. That’s why art students learn to copy masterpieces, so they know what creating something incredible should feel like.
Helps Prioritize Goals
Many times we’re certain we know what we “really want” in life. Yet I’ve found that activities like reading show me things I didn’t know about myself. My mind will drift to things that I’d really like to do or things I haven’t thought of in a long time. Reading gives you a chance for your mind to wander.
When you remove yourself from your work environment, you’ll start to see things that you might really want to do, that you’re not doing yet.
If you think that you don’t have enough time to start reading, you’re wrong. We make time for the things that are important to us. How much TV do you watch? How much time do you spend searching the web? You could easily replace reading with those activities.
There is really no excuse to not start reading on a regular basis. The benefits far outweigh the costs, and more knowledge never hurt anyone.

Imagine Eating your Meal before you eat

info@MyEssenceNW.com — 2011-01-30T20:39:50-08:00

Stock Photos from 123RF

Try imagining that you are eating your meal before you dig in today.
Most people think that imagining a food increases their desire for it and whets their appetite. Our findings show that it is not so simple... Thinking of a food -- how it tastes, smells or looks -- does increase our appetite. But performing the mental imagery of actually eating that food decreases our desire for it.

In one experiment 51 individuals were asked to imagine doing 33 repetitive actions, one at a time.

A control group imagined putting 33 coins into a washing machine.
Another group imagined putting 30 quarters into the washer and eating three M&M's
A third group imagined feeding three quarters into the washer and eating 30 M&M's.

The individuals were then invited to eat freely from a bowl of M&M's. Those who had imagined eating 30 candies actually ate fewer candies than the others, the researchers found.

Even when changing the number of coins/M&M's to be imagined, those who imagined eating the most ate the least.

The results are a process called habituation. Interestingly, simply thinking about the food repeatedly, or imagining eating a different food did not have a significant impact on consumption.

I firmly believe that healthy eating and fat loss start and end with mindset changes. This study is a small example.

I have no doubts that bringing eating out of the subconscious and into the forefront of the brain is one of the most significant things you can do to eat less/better. I think now it's a matter of figuring out what techniques are the most effective.

Put More Thought into Your Clothing Choices

info@MyEssenceNW.com — 2011-01-30T07:16:50-08:00

Stock Photos from 123RF

Get ready for tomorrow today by putting more thought into your clothing and setting out tomorrow’s clothes and jewelry tonight. Also, put more thought into your makeup and hair choices before you go to bed.

For most people, getting ready in the morning is done in a hurry. It’s hard to be enthusiastic about your appearance when you’d much rather be back in bed.

But, despite my lack of morning cheeriness, I still know the importance of dressing the way I want to feel for my day. I might not be in that mood when I step out of bed, but putting on a fun ensemble is a good start to making my day great.

When you get dressed, ask yourself these questions to see what your clothes are saying about you:

Do I wear too much black? Sure it’s slimming, but isn’t it a tad boring, and a tad too predictable? How can you add more color?

Are my clothes baggy? What are you hiding from? Do you think big clothes help conceal your size? Did you know that big clothes simply make one’s body look bigger? Hiding in your big clothes isn’t helping.

Are my clothes too tight? Do you need to invest in some new clothing pieces with your real size in mind? A few simple rules: your tummy probably shouldn't be showing (unless you’re at the pool), and if your pants give you “stomach overhang” you need to invest in some new ones.

From time to time, it's important to ask yourself if you are in a clothing rut. Remember, the way we dress is the way we present ourselves to the world. Represent your truest self by dressing the way you want to feel!

Ditch soda for your health

info@MyEssenceNW.com — 2011-01-29T05:44:05-08:00

Does just the sight of these soda’s make your mouth water? If you don’t know why you should give up soda today, please read on. If you do know why you should give up soda today then, just do it and avoid the rhetoric.

Create a New Habit

info@MyEssenceNW.com — 2011-01-28T05:24:17-08:00

Stock Photos from 123RF

Most of our life is lived by habits. We learn how to ride a bike, how to drive a car, we even learn how to speak and read. And then we do all of these with minimum effort and implication. Basically, all of these are habits. They allow us to focus on other things while pushing the routine into background. It would be quite difficult to learn to drive the car every time you need to go shopping, isn’t it?

As any other things in our life, habits are just tools we use in our joyful exploration of life. Habits are not good or bad, they are just ways of handling repetitive tasks that would otherwise require a lot of energy. As such, the master habit of creating / breaking your habits can be quite an asset.

How To Create A Habit In 15 Days

All you need for that is a journal. You can use anything that fits, from pen and paper to an electronic journaling software. My choice here is the excellent MacJournal. Each day you will follow a simple set of rules thoroughly described below.

Day 1: Name your habit
Define it in the shortest, yet most understandable sentence you can write. Take your time. Write until you finally come with an atomic sentence. Your new habit could be something like this:

write daily on my new book
learn thai
eat healthier
exercise daily

Don’t go into detail here you’ll have the next day for that. That’s all you have to do in the first day.

Day 2: Describe your actions in detail
Now it’s time to get detailed. Write everything you need to perform in order to create that habit. For instance, if you want to write on your book, be as detailed as you can:

write each day at least 30 minutes
write each day at least 3000 words
read each day at lest 5000 words from previous chapters
do at least 15 minutes internet research
borrow time from my other tasks (family, kids, friends, kids, entertainment)

You don’t have to do all the tasks each day, but this exercise is meant to give you an idea of what you actually try to implement, to get into the “doing” vibration.

Day 3-5: Habit Implementation
During these days you’re going to journal your experiences with your habit implementation. You should be extremely accurate but without any comment whatsoever. We’re trying to break the doing from the analyzing here, so during these days don’t write any comment, just what you did. If you did nothing, write that, but don’t write the reasons.

Day 6: Your First Milestone
Now it’s time to start analyzing, This is the day when you’re commenting on your progress. If you haven’t made any progress it’s time to write the reasons. What stopped you? Which of you defined tasks in Day 2 were performed and which avoided? Be as specific as you can. You have a whole day just for assessment. When you finished this, you’re already a week away from your starting point. Whatever your progress, keep in mind that you’ve done it for one week. You only have 9 days to go.

Day 7-9: Habit Implementation Phase 2
You already have a milestone and three days of practice. You can now go on with habit implementation, applying all you’ve learned in the first milestone. Remember, just write down the action performed, not your comments.

Day 10: Second Milestone
Now you have the experience of the first milestone and even 3 more days in which you implemented, It’s time to write down your comments again. From my experience, the second milestone is the most important one. Basically, by the second milestone you already shaped most of your habit. Just write down your progress and any comments you may want to get out of your head. In the free downloadable template there’s also a little questionnaire to help you better assess your progress.

Day 11 – 14: Habit Implementation Phase 3
By now this should be on auto-pilot. Unless you have established yourself a really big goal, you should be able to use the 3rd phase only for lock-in purposes. You may focus now on the doing and enjoy the reflex of being in that context. For instance, if you wanted to start writing a book, right now you should be able to do it acceptably easy. Even more, you should be able to focus on the writing part instead of the habit creation.

Day 15: Final Evaluation Milestone
If anything were right, you just can archive this journal and move on. If you feel you can enhance a little bit the process, or even if you haven’t created your habit yet, you can restart the whole process. It’s only two weeks and you’ve done it once already.

Creating a habit is largely a matter of defining it right first and then implementing it. The success of creating a new habit lies in your capacity to accept it and if you try too hard, you may come to a point where actually reject it.

Loving, touching and Daring - to improve your life and love

info@MyEssenceNW.com — 2011-01-24T20:00:37-08:00

Stock Photos from 123RF

Studies indicate that those in the happiest relationships produce less of the stress hormone cortisol when they're under duress. Too much cortisol suppresses the immune system, leaving you vulnerable to colds and flu; slows healing of wounds, bruises, and broken bones; and spurs your body to store fat around your abdominal organs, the kind that sets the stage for heart disease, diabetes, and cancer. The cortisol connection is probably a major reason why lonely people die earlier.

What's clear is that you can and should outsource your worries to those you love, and if you can't unload to a romantic partner, rely on close friends, parents, and siblings. And when possible, make an effort to infuse platonic relationships with a bit of touching. Any sort of pleasurable physical contact can trigger the release of oxytocin, a bonding hormone that pushes us to build trust and intimacy with another person.

For this reason, social networking sites, despite their growing popularity, might not make us feel all that bonded. In an informal survey of 150 students, found that while most had more than 200 friends on the Facebook site, all said these friendships were on the whole pretty shallow.

Ultimately, the human brain craves that head-over-heels, no-one-elsen-in-the-world kind of love. Just looking at the object of your affection in that early rush of new love lights up the ventral area of the brain, a tiny region that squirts out the brain chemical dopamine. Those who engage in frequent sex, studies suggest, have a better sense of smell, lower rate of heart disease, improved physical fitness, and healthier body weight.

There are ways to reignite the flame, though going out to your favorite restaurant for a Valentine's dinner is probably not one of them. Research has shown that you both need to engage in something novel and challenging, to get your brain to produce that dopamine surge. Thus, sharing a Cliff Bar on the banks of a river after rafting down white-water rapids could be the more romantic way to go.

Fitness for your Brain

info@MyEssenceNW.com — 2011-01-22T06:43:47-08:00

Stock Photos from 123RF

Your brain creates new neurons and neural connections throughout your entire life! Physical and cognitive exercise can stimulate this process, increasing the number of neurons and connections. Try some brain training exercises. http://www.lumosity.com/brain-games

What is brain training? Brain training involves puzzle and game-like activities available in computerized programs, hand held gaming devices and PDAs, flash cards, and book formats. Brain training activities are designed to stimulate thinking skills and problem solving.

What are the benefits of brain training? Current research in neurology using magnetic resonance imagery (MRI) has shown that daily training activities improved memory. Some researchers theorize that these daily activities improve blood flow to the brain, improve overall brain functioning, and possibly slow the effects of aging. Brain training activities may improve visual reasoning, verbal and nonverbal reasoning skills, memory, thinking skills, attention, concentration, and response time.

Researchers stress that to get the full benefits of brain training programs, consistency is key. Regular, daily practice for several minutes is important to produce lasting, long-term benefits.

1. Play Games
Brain fitness programs and games are a wonderful way to tease and challenge your brain. Suduko, crosswords and electronic games can all improve your brain's speed and memory. These games rely on logic, word skills, math and more. These games are also fun. You'll get benefit more by doing these games a little bit every day -- spend 15 minutes or so, not hours.

2. Meditation
Daily meditation is perhaps the single greatest thing you can do for your mind/body health. Meditation not only relaxes you, it gives your brain a workout. By creating a different mental state, you engage your brain in new and interesting ways while increasing your brain fitness.

3. Food for your Brain
Your brain needs you to eat healthy fats. Focus on fish oils from wild salmon, nuts such as walnuts, seeds such as flax seed and olive oil. Eat more of these foods and less saturated fats. Eliminate trans fats completely from your diet.

4. Tell Stories
Stories are a way that we solidify memories, interpret events and share moments. Practice telling your stories, both new and old, so that they are interesting, compelling and fun. Some basic storytelling techniques will go a long way in keeping people's interest both in you and in what you have to say.

5. Turn off the TV
The average person watches more than 4 hours of television everyday. Television can stand in the way of relationships, life and more. Turn off your TV and spend more time living and exercising your mind and body.

6. Exercise Your Body to Exercise your Brain
Physical exercise is great brain exercise too. By moving your body, your brain has to learn new muscle skills, estimate distance and practice balance. Choose a variety of exercises to challenge your brain.

7. Read something different
Books are portable, free from libraries and filled with infinite interesting characters, information and facts. Branch out from familiar reading topics. If you usually read history books, try a contemporary novel. Read foreign authors, the classics and random books. Not only will your brain get a workout by imagining different time periods, cultures and peoples, you will also have interesting stories to tell about your reading, what it makes you think of and the connections you draw between modern life and the words.

8. Learn a new skill
Learning a new skill works multiple areas of the brain. Your memory comes into play, you learn new movements and you associate things differently. Reading Shakespeare, learning to cook and building an airplane out of toothpicks all will challenge your brain and give you something to think about.

Losing weight starts with the right breakfast

info@MyEssenceNW.com — 2011-01-21T09:27:16-08:00

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The fact is drilled into the brain of every kid in America, as sure as state capitals and the Pledge of Allegiance: Breakfast is the most important meal of the day. Simply put, our bodies cannot function without the proper fuel. You want to feed your muscles—and starve your fat.

When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight.

If breakfast is the most important meal of the day, its best to make wise food choices. That's where fruits, vegetables, and whole grains come into the picture. These are high-fiber foods, they fill you up and have less fat. These high-fiber foods allow you to eat more food yet get fewer calories. It's a concept called "energy density".

If you eat foods with high energy density, such as bagels, you rack up calories quickly. If you eat high-fiber, low-energy-density foods - such as oatmeal, strawberries, walnuts, and low-fat yogurt -- you can eat more and get fewer calories.

Quick breakfast suggestions:

Banana with peanut butter
Banana sliced into yogurt
Oatmeal with fruit -- like apples, blueberries, or peaches
Small tortilla with a few tablespoons of peanut butter and chopped strawberries. Roll it up, slice it. It works for kids and adults.
Breakfast smoothies -- berries, ice, and milk or yogurt.

Practice Building your Self Confidence

info@MyEssenceNW.com — 2011-01-19T19:37:40-08:00

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A small success can bring big feeling of competence. Small steps lead to more steps. Pat your self on the back every time you make a small success. Every step counts. Take one step at a time in a positive direction, this is the practice of self-esteem.

Improve your body language: Like it or not - first impressions do count. So stand tall and practice good posture. Stride into a room, make eye contact and be the first to introduce yourself.

Wear clothes that fit correctly: Don’t disguise your body. Wearing ill-fitting clothes only accentuates the area’s you’re trying to cover. Big, baggy T-shirts make you look bigger; they don’t cover anything.

Be kind to yourself: Think about the things you tell yourself when you make a mistake. Would you say those same things to your friends? Probably not. When we make mistakes, we are often very hard on ourselves. Yet we treat other people much, much better. Next time this happens, stop and start talking to yourself as you would talk to a friend.

Remind yourself of your good qualities: Make a list of at least five good qualities and remind yourself of them daily.

Don’t dwell on your past mistakes: Mistakes to not define who we are. Keep things in perspective.

Surround yourself with supportive people: Choose carefully who you share your heart with and surround yourself with people who will encourage and motivate you.

Learn to stand up for yourself: Your soul dies a little bit every time you keep quiet when you should speak up for yourself. Start with the small things. Complain if you get bad customer service.

Learn to say NO. “NO” is a word.

Control your portion size to control your weight

info@MyEssenceNW.com — 2011-01-17T19:12:25-08:00

Stock Photos from 123RF

Researchers measured typical servings from takeout restaurants, fast food chains, and family-style eateries and found that bagels were 195 percent larger than the standard set by the USDA, muffins were 333 percent bigger and cooked pasta exceeded the standard by 480 percent. Cookies were a whopping seven times the USDA recommended serving size.

Measure accurately. For foods and beverages, use gadgets like a measuring cup, tablespoon, teaspoon, or food scale.
Estimate serving sizes in comparison to known objects. For example, three ounces of cooked meat, fish, or poultry is about the size of a deck of cards. Other easy measurements to eyeball include:

- ½ cup is the size of an ice cream scoop
- 1 cup is the size of a tennis ball
- 1 ounce of cheese is the size of a domino

Use smaller plates, bowls, cups, and glassware in your kitchen and measure what they hold. I pour one cup of cereal into the cereal bowl to gauge where I should fill it to.
Serve food right onto plates and don't go back for seconds.
Make your own single-serving packs. Snack sized ziplock bags are great for this.
Add the milk before the coffee which allows you to see how much is actually used.
Measure oil carefully. Don’t pour it directly into your cooking pan or over food.
Control portions when eating out. Eat half or share the meal with a friend. If eating a salad, ask for dressing on the side. Dip your fork into the dressing and then into the salad.
Fill up on the low-calorie or good-for-you food first. Eat a cup of low-calorie vegetable soup prior to eating a meal, or add vegetables to casseroles. Eat your salad first. I also buy a low calorie, good-for-me cereal that I pour in my bowel first, then I spice it up with the cereal of my choice to add some of the flavor I desire.
Listen to your hunger cues. Eat when hungry and stop when satisfied or comfortably full. Try to gauge when you are 80 percent full and stop there.

Don't forget to smile!

info@MyEssenceNW.com — 2011-01-16T06:53:55-08:00

Stock Photos from 123RF

Try this test: Smile. Now try to think of something negative without losing the smile. It's hard. When we smile our body is sending the rest of us a message that "Life is Good!" Stay away from depression, stress and worry by smiling.

Smile to improve your health, your stress level, and your attractiveness. Smiling is just one fun way to live longer.

Smiling Makes Us Attractive. We are drawn to people who smile. We want to know a smiling person and figure out what is so good.

Smiling Changes Our Mood. Next time you are feeling down, try putting on a smile. There's a good chance you mood will change for the better. Smiling can trick the body into helping you change your mood.

Smiling Is Contagious. A smiling person brings happiness with them.

Smiling Relieves Stress. Stress shows in our faces. Smiling helps to prevent us from looking tired, worn down, and overwhelmed.

Smiling Boosts Your Immune System. Smiling helps the immune system to work better. When you smile, immune function improves possibly because you are more relaxed. Prevent the flu and colds by smiling.

Smiling Lowers Your Blood Pressure. When you smile, there is a measurable reduction in your blood pressure. Give it a try if you have a blood pressure monitor at home. Sit for a few minutes, take a reading. Then smile for a minute and take another reading while still smiling. Do you notice a difference?

Smiling Releases Endorphins, Natural Pain Killers and Serotonin. Studies have shown that smiling releases endorphins, natural pain killers, and serotonin. Together these three make us feel good. Smiling is a natural drug.

Smiling Lifts the Face and Makes You Look Younger. The muscles we use to smile lift the face, making a person appear younger. Don't go for a face lift, just try smiling your way through the day -- you'll look younger and feel better.

Smiling Makes You Seem Successful. Smiling people appear more confident, are more likely to be promoted, and more likely to be approached. Put on a smile at meetings and appointments and people will react to you differently.

Smiling Helps You Stay Positive

Don't be afraid to be your own person and find your own path

info@MyEssenceNW.com — 2011-01-15T05:50:48-08:00

Stock Photos from 123RF

Be ambitious. When setting goals, remember that you are distinct from what you have and what you seem to be. If you let others define who you are, you may not find happiness. Pursue your own dreams -- not your parent’s, mate’s, or your best friend’s.

Be brave and take risks. Don’t be afraid of mistakes. Risk-taking builds confidence. When considering any risk: define a clear goal. Review the positive, practical and potential losses. Determine whether the risk is one of trust, identity or something larger. When you focus on risks that have a larger purpose, you can’t go wrong. Even if the risk doesn’t turn out as you hoped it would, you will gain from it. Act. Take a risk. Be confident -- you have earned it.

Think and speak positively. If you hear a compliment or positive statement about someone you know pass that compliment on to them. An Arabian proverb puts it neatly: Blessed is he who speaks a kindness; thrice blessed he who repeats it.

Learn something new. Create a new hobby. Increase your vocabulary one word a week. Take on a new physical challenge or activity.

Spend time investing in your personal growth. This enables joy to flourish amid the fears and difficulties of life. Read self-help books and act on the knowledge.

Decisions: the next time you ponder a decision, think of everything that could go right and say to yourself, "What do I have to lose, really?

Be creative with your cardio

info@MyEssenceNW.com — 2011-01-13T19:35:37-08:00

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If you do have to shorten your cardio workouts due to schedule changes, try increasing the intensity of your workout. In other words, if you only have 10 minutes, you want to get the most out of that 10 minutes you can and that means working as hard as you can. Remember to always warm up--in shorter workouts, your warm up will be short as well...just make sure you ease into your workout a bit.

Create your own circuit by choosing 10 different cardio activities and doing each one for a minute as hard as you can for a high intensity workout:

Jump rope
Jumping jacks
Walking/Running up and down stairs

Accept Responsibility

info@MyEssenceNW.com — 2011-01-12T20:51:52-08:00

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Accept responsibility. Finding self-confidence requires accepting responsibility for your own happiness, and recognizing that you are a product not only of your genetic code and your environment, but of the choices you make.

Begin your day with the words "I am responsible for myself and my choices."

Great foods for every diet and lifestyle

info@MyEssenceNW.com — 2011-01-11T18:51:22-08:00

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Here are some foods that you should start consider eating on a regular basis without worrying about gaining weight or unwanted fat. Integrate them into your meals if you would like.

Avocados - This fruit has 2 components that are KEYS to lose body fat. Fiber and monounsaturated fats. Fiber reduces your hunger. Avocados have only 5 grams of fat per serving, most of it Monounsaturated fats helps to lower blood cholesterol if used in place of saturated fats

Beans – Again, excellent source of fiber that can clean your system of “toxic waste” and reduce your body fat. Go for adzuki (or aduki), navy beans, kidney beans or black beans. Black beans have almost 10 grams per half-cup serving. Green beans have only 2 grams per half-cup serving.

Berries - Strawberry, blueberries, raspberries and blackberries. Contain fiber (which slows sugar absorption) and vitamins fight cravings due to vitamin deficiencies. Low in fat, carbs, and calories, but high in fiber. ‘Berry’ nice!

Dark Chocolate - chocolate, made from plants, has health benefits from flavonoids, which act as antioxidants. Dark chocolate contains a large amount of antioxidants (nearly 8 times the number found in strawberries). 1/3 of dark chocolate contains oleic acid (healthy monounsaturated fat that is also found in olive oil). You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings with 75% or higher cocoa content. Avoid anything with caramel, nougat or other fillings.

Wild salmon – low in fat, high in protein and full vitamins and minerals. Wild salmon has less fat than farm-raised salmon and it is higher in omega-3 fatty acid. Many people are deficient in omega-3 fatty acids so including them in your diet can help you shed the pounds.

Explore Art; Change Your Perception

info@MyEssenceNW.com — 2011-01-10T20:36:33-08:00

Stock Photos from 123RF

Ok, my next inspiration may put you off balance a bit. Take note of the way we walk through our day's looking at the same things. The same home, the same family, the same grocery store, etc. These experiences shape how we view the world and those around us. Take some time to step outside of “your usual” and experience something new. Force yourself, even if it is in the minutest detail like looking at the website I am presenting here, to stretch your thoughts outside of the present to “contemplate” something totally different. Here are just a few grains of thought about art for you to take with you.

Try the reverse fly for that, oh so sexy, back

info@MyEssenceNW.com — 2011-01-09T20:42:40-08:00

Stock Photos from 123RF

If you want tank tops, bathing suits and that little strapless black dress to look great on you, and you don’t want to be ashamed of that dreaded “back fat,” then incorporate the reverse fly exercise into your normal weight routine. Coupled with a balanced and nutritious diet and cardiovascular exercise, that taut back should be yours in no time. Start off with one to two sets and 5 - 10 repetitions of each exercise and eventually work yourself up to three sets of 15 repetitions for each exercise.

Sitting on the edge of a bench, or a bosu ball, a dumbbell in each hand (start with 3 to 5 pound dumbbells and adjust accordingly), bend over from the torso so that your hands are a few inches below each knee and your palms are facing each other. Keeping your back straight and your torso in the same position, slowly lift your arms to your sides up to the height of your shoulders. Your elbows should be only slightly bent and your wrists should remain straight. Controlling the movement, slowly lower your arms to the starting position.

What is your body fat percentage and why is it critical?

info@MyEssenceNW.com — 2011-01-09T08:02:38-08:00

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Why calculate your body fat percentage on an ongoing basis? To coin a well-used business phrase... "What gets measured gets managed". And managing your body fat, not just your weight, has so many benefits. Find out what your body fat percentage is.
http://www.bmi-calculator.net/body-fat-calculator/

Low carb snacks that keep hunger pangs at bay. Try one.

info@MyEssenceNW.com — 2011-01-08T06:35:56-08:00

Stock Photos from 123RF

It’s important to have access to nutritious low-carb snack food so that if you get hungry between meals you won’t reach for crackers and chips. Ideally, a low-carb snack should have protein, healthy fat, and some fiber (so the best thing would be to have some raw veggies with your eggs or jerky). Here are some easy snack ideas. Try one today.

Celery with peanut butter
Celery with tuna salad
Hard boiled eggs
Deviled eggs
Dill pickles and cheddar cheese
1/4 cup berries with 1/3 cup cottage cheese
Nuts (keep raw ones in the freezer if you think you’ll overeat them)
Sunflower seeds (get them in the shell so it will take longer to eat them)
Other seeds (pumpkin seeds are delicious)
Low-Carb Trail Mix
Jerky (beef or turkey -- try to find low-sugar varieties)
Cheese sticks, such as string cheese
Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts
Make sugar-free lime Jello with part coconut milk
Pepperoni "chips" -- Zap the slices in the microwave
Cheese with a few apple slices
4-ounce plain or sugar-free yogurt with berries and flax seed meal (one of my Favorites)
Smoked salmon and cream cheese on cucumber slices
Lettuce Roll-ups –- Roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves
Lunch Meat Roll-ups –- Roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat)
Spread bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up
Raw veggies and spinach dip, or other low-carb dip
Ricotta cheese with fruit and/or nuts and/or flax seed meal
Mushrooms with cheese spread inside (or other spreads or dips)

Improve your self discipline at work

info@MyEssenceNW.com — 2011-01-07T05:21:31-08:00

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For many people, discipline is a dirty word. They equate it with an absence of freedom, with coercion or duty. Nothing could be further from the truth. The workplace is the perfect environment to work on your self-discipline. Start with your email. Not only is email addictive, but it is also the “largest single interruption in modern life”. So try checking your email only once or twice per day rather than every minute and “act” on those emails, don’t just pass them on.

Try one of these restaurants for healthy eating

info@MyEssenceNW.com — 2011-01-06T04:42:01-08:00

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P.F. Chang’s China Bistro pfchangs.com

Their meals are wok-based (which requires less oil) using soybean oil which keeps fat contents low, and less sodium in the sauces. Special credit to their nutritional information being based on the whole entree, not a single serving like most places. Danger zone: Traditional, fat-dense items such as Lo Mein Beef. Great choice: Carb-free vegetarian lettuce wraps - wok-seared tofu, red onions, and water chestnuts with mint and lime, set in lettuce cups.

Ruby Tuesday rubytuesday.com

The healthy ingredients: organic greens, hormone-free chicken, trans fat-free frying oil, and better-for-you beverages including Jones organic teas and made-to-order drinks like all natural lemonades. Danger zone: Comfort-food entrees like Gormet Chicken Potpie, which piles more than half your daily calories on the plate. Great choice: healthy burgers, offering veggie and turkey versions.

Olive Garden olivegarden.com

Use the olive-branch icon on the menu to find low-fat “Garden Fare” items such as Venetian Apricot Chicken, (448 calories, 11 grams fat). Even the fries aren’t a disaster, because they’re done in trans fat-free oil. You can grab some whole-grain goodness, too, by choosing the whole-wheat linguine at dinner as a substitute for any pasta. Danger zone: the non-olive-branch entrees. Olive Garden provides no nutritional information on anything else on the menu. Great choice: The low-fat Capellini Pomodoro (644 calories and 14 grams fat).

Improve your memory by writing

info@MyEssenceNW.com — 2011-01-04T20:04:46-08:00

Write at least a paragraph today on any subject you choose. Focus on a concern of yours, or an idea, not just a grocery list.

Writing is good for your mind in a number of ways. It is a way to tell your memory what is important, so you’ll recall things more easily in the future. It is a way to clarify your thinking. It is a way to exercise your creativity and analytical ability. Diaries, idea-journals, poetry, note-taking and story-writing are all ways to use writing to boost your brain power.

Strengthen your abdominals with “Hundreds”

info@MyEssenceNW.com — 2011-01-03T21:01:54-08:00

Strengthen your abdominals by doing at least two sets of 20 “Hundreds” exercise.
Lay on your back with legs out straight. Lift your feet slightly off the floor and bring them toward your rear end and back down to straight legs again. Your feet should be close to the floor with the heels just gliding over the floor, toward your upper body and then back down.

Stay Focused on the present to improve your relationships

info@MyEssenceNW.com — 2011-01-03T19:09:31-08:00

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Connect with a friend or family member who's relationship is important to you and practice staying focused on the present, your feelings, understanding one another and finding a solution.

Up for a challenge? Check your Marine Corp Physical Fitness level

info@MyEssenceNW.com — 2011-01-02T04:27:59-08:00

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See what your Marine Corp Physical fitness score would be. The United States Marine Corps requires that all Marines perform a Physical Fitness Test (PFT) approximately every 6 months, and Marines must maintain the ability to pass the test at any time. All Marines are provided time to train and are expected to maintain an adequate degree of physical fitness. The PFT consists of three tests. The tests are pull-ups (men) / flexed arm hang (women), crunches, and a 3-mile run. These events are designed to test the strength and stamina of the upper body (shoulder girdle), the midsection, and the lower body. Additionally, the run measures the efficiency of the cardiovascular system.

The minimum is 3 pull-ups and 15 seconds on the flexed arm hang. For crunches, it is the same for both males and females, but the minimum decreases as you get older (starting at 50) calculated using a 2 minute time limit. For the 3-mile run, the minimum is different for males and females, and the standard also increases as you get older (starting at 28 and 31 minutes respectively).

See what your score would be here or see the minimum and perfect score requirements by clicking on read more.

http://usmc.pftcalculator.com

Take control of the things you can in your life

info@MyEssenceNW.com — 2010-12-31T05:47:56-08:00

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Decide on several things you would like to change in your life. Write them down. Then make an honest assessment of what you can and can’t control. Change and act on the things that are in your control and release the things that are out of your control.

Trust your instincts to find your spirit

info@MyEssenceNW.com — 2010-12-30T05:19:41-08:00

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When our ancestors couldn't find answers or when they didn't understand they turned inward. Turning inward gave them faith.

We understand more about the world we live in but we don’t have the same reasons to find faith as our ancestors and sometimes it makes us feel as though we have lost our spirit. We don't need to find your spirit; it's been there all along! We just need to listen to it. It doesn't speak with words. It communicates through feelings, intuition, and sometimes, through overwhelming joy!

It's easy to recognize. It is all that is positive in your life. It is fun and childlike. To tune into it you need to learn how to trust yourself and the many urges, little voices, and gut feelings you have every day and dismiss as unscientific. Stop dismissing them. Pay attention! The more you listen the easier it will be to hear. Its like building up a muscle in your body. Use it and it gets stronger.

So, just for today, have some fun. Commit to yourself and to your spirit that you'll "hear" what it has to say. Follow its instructions, wherever they may lead you. Go with your gut feelings. Act on your hunches. Consider the little voices. Don't question. Trust…and it will change your life forever!

Know your Body Mass Index (BMI)

info@MyEssenceNW.com — 2010-12-29T20:00:15-08:00

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Setting guidelines for healthy BMIs has traditionally been done by examining death rates in large groups of people and then picking those BMIs with the lowest death rates as the "healthy range". These studies, including one with more than a million adults, have shown that BMIs above 25 increase the risk of dying early, mainly from heart disease and cancer.

The panel members charged with setting the BMI guidelines agreed that the risk of heart disease, diabetes, and high blood pressure begins to climb at BMIs of 22 or so, but they didn't feel justified in choosing such a low number because doing so would have labeled a large majority of the U.S. Population as overweight.

Checkout your BMI using the following link.

www.health.harvard.edu/EDBH

Listen to stimulating music while exercising

info@MyEssenceNW.com — 2010-12-28T07:01:37-08:00

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Studies have shown that listening to music during exercise can improve results, both in terms of being a motivator and as a distraction from negatives like fatigue and boredom. Today pick some NEW up tempo music to listen to while you work out or on your walk to work.

Tone your Upper Body

info@MyEssenceNW.com — 2010-12-27T05:35:50-08:00

Image: Ambro / FreeDigitalPhotos.net

Historically one of the most challenging areas for women to tone is the upper body. Perform one of these upper arm exercises today and make a goal for next week.

Rest, Relax and Enjoy your Holiday

info@MyEssenceNW.com — 2010-12-25T03:17:00-08:00

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Today is a wonderful, joyful day of celebration, togetherness and connection with friends and family. Do NOT RUSH the day; instead relax and enjoy the day, EVERY MOMENT!
Create something that will be memorable that you can look at in the future to remember the day by. Taking pictures is good or start a new tradition like a collier de nostalgie (nostalgia necklace); in which you collect beads and trinkets to add to a chord to with you and hold wonderful moments in time for you.

Simplify your plan for Healthy eating

info@MyEssenceNW.com — 2010-12-24T05:52:40-08:00

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Today, don’t eat anything that is not a bright color: Red, Green, Orange, Yellow, Purple and only eat WHOLE grains.
Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

Get your body ready for the slopes

info@MyEssenceNW.com — 2010-12-23T05:56:43-08:00

What makes skiing so fun is the fact that you can only do it at certain times of the year. That's also what makes it dangerous. Because you can't practice skiing before the snow flies, your body is left to fend for itself. On top of that, many of us ski only a few times a year, so we don't have enough consistency to keep our bodies conditioned for it.
To avoid injury and misery, take some time to prepare your body before your trip.

Flax - Health benefits in a tiny package

info@MyEssenceNW.com — 2010-12-22T05:09:51-08:00

Try adding Flax to your next bowl of cereal. Read about the benefits of flax, you will be surprised at how this tiny package can help your health...

Flaxseed may be effective in preventing certain types of cancer. A 2001 study published in the journal, Nutrition and Cancer, examined the effects of flaxseed on the growth of cancerous breast tumors in mice. Among mice whose diets were supplemented with flaxseed, significant reductions in tumor growth rate and number of tumors were observed, and a 45% reduction in total metastasis was observed. Lung metastasis was observed in 55.6% of the group receiving the baseline diet, but only 22.2% of the group receiving flaxseed. Furthermore, cancer spread to the lymph nodes in 88.9% of the baseline diet group, and only 33.3% of those receiving flaxseed supplements.

Risks : Omega-3 fatty acids, such as those found in flaxseed, increase bleeding time and decrease platelet aggregation. They should not be used by people with bleeding disorders, people who are facing surgery, or women who are pregnant or nursing. Always inform your physician about any supplements you are using.

Identify Sources of Sabotage in your life

info@MyEssenceNW.com — 2010-12-21T05:03:57-08:00

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Lack of awareness can destroy good intentions. Environmental cues that often go undetected can affect thoughts and behaviors. Make a list of all the things in your physical environment that slip you up and circumvent your goals. Then make a commitment of what you will do instead and write it down.

Avoiding Holiday Binge Eating

info@MyEssenceNW.com — 2010-12-20T06:01:05-08:00

Pessimistic speak - A self fulfilling prophecy

info@MyEssenceNW.com — 2010-12-19T06:05:31-08:00

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Today’s inspiration is to catch yourself in “pessimistic speak” and consciously correct yourself. Read on to see what we mean by “pessimistic speak” there is some really GREAT information you can take away to improve your outlook on life...

What makes people successful?

info@MyEssenceNW.com — 2010-12-18T05:59:30-08:00

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Being successful doesn’t just happen. Behind every successful person is a constant pursuit of their goals, even when no one is looking.

Try New Things to Grow your Brain!

info@MyEssenceNW.com — 2010-12-17T19:15:51-08:00

When you have an new experience or learn something new, a new pathway is created in your brain. So, trying new experiences actually can improve your brain. Who wouldn’t want that? Read on for idea’s on how to get started.

How to make friends at the gym: Surround yourself with people who support you

info@MyEssenceNW.com — 2010-12-16T20:40:21-08:00

Your local gym isn’t just a great place to work out; it is also the perfect place to find a great exercise buddy or two. Having friends at the gym helps get me to the gym on days when I would rather not because I know they will wonder where I am and I get such enjoyment out of seeing them. Here are some tips:

CONTROL, don’t suppress, your anger

info@MyEssenceNW.com — 2010-12-15T05:19:59-08:00

Anger is a normal and even healthy emotion, but learning how to deal with it in a positive way is important. Here are some tips to help you control yours.

What does it mean to be a free spirit?

info@MyEssenceNW.com — 2010-12-14T18:05:20-08:00

A person who thinks and acts in a free way without worrying about normal social rules.

While doing my usual google search for inspirational idea’s I came across this book called “Dandelion: memoir of a free spirit”. I have to tell you that I have only read the first chapter, but it was very enthralling and I intend to read the rest. The book is online and free at the following hyperlink:

http://books.google.com/books (just search on “dandelion: memoir of a free spirit”)

Let me know what you think? You could also write a review of the book online at their website.

Exercise with INTENTION!

info@MyEssenceNW.com — 2010-12-12T20:09:16-08:00

The idea here is something you will hear me say over and over again. You are working out for a reason, to get or stay in shape, so when you exercise put everything into every motion. Don’t just do an arm curl. Do it with intention. Concentrate on keeping your core strong, flex your muscles, stand erect and watch yourself in the mirror. It is SO important! It makes all the difference.

Use Multiple Senses in Everyday Tasks

info@MyEssenceNW.com — 2010-12-10T04:50:17-08:00

Try to include one or more of your senses in an everyday task

Practice the Pelvic Tilt to strengthen your core

info@MyEssenceNW.com — 2010-12-09T20:40:40-08:00

Simple Yoga Pose to strengthen your core

Positive Affirmation

info@MyEssenceNW.com — 2010-12-08T05:09:06-08:00

Practice positive affirmation everyday...

Time your meal

info@MyEssenceNW.com — 2010-12-07T19:58:06-08:00

Time yourself tonight while eating dinner or lunch. Then tomorrow take twice as much time to eat that meal.

De-stress your life

info@MyEssenceNW.com — 2010-12-06T07:01:39-08:00

Begin to de-stress your life by starting a journal of your stress points. We will publish the next steps in the coming weeks.

Focus on Non-inflamatory foods

info@MyEssenceNW.com — 2010-11-28T15:17:01-08:00

Focus on foods that reduce inflammation in the body by eliminating any added sugar today. Don’t put sugar in your coffee or tea, don’t drink soft drinks, don’t add it to your cereal. If you want that sweet taste get it from a natural source.

Pick up sticks lunge

info@MyEssenceNW.com — 2010-11-22T07:44:33-08:00

Perform the pick up sticks maneuver for 10 repetitions.

Take 15 Minutes to Meditate

info@MyEssenceNW.com — 2010-11-21T07:38:34-08:00

Though meditation is usually recognized as a largely spiritual practice, it also has many health benefits. The yoga and meditation techniques are being implemented in management of life threatening diseases; in transformation of molecular and genetic structure; in reversal of mental illnesses, and in accelerated learning programs.

It lowers oxygen consumption
It decreases respiratory rate
It increases blood flow and slows the heart rate
Reduces anxiety attacks by lowering the levels of blood lactate
Decreases muscle tension and headaches
Builds self-confidence
Increases serotonin production which influences mood and behavior

Take a walk outside

info@MyEssenceNW.com — 2010-11-20T07:34:20-08:00

Take a walk around your house. Taking a walk outside has enormous benefit to walking indoors or on a treadmill.

Hold a Plank Position for one minute

info@MyEssenceNW.com — 2010-11-11T07:27:16-08:00

Hold the Plank position for one minute. I usually do this with my iPhone on the stop watch setting in front of me.