Month: June 2023

Feel Good Tip of the Day ~ Practice Self Compassion

I read an article in Huff Post titled, “The One Thing Therapists Say Harms Your Happiness Most.” It is a wonderful article describing how we often sabotage our own happiness. The authors give this advice:

“Shame, guilt and worry are the most common disruptors of happiness, just in what I see in working with people,” said Tamika Lewis, the clinical director and founder of WOC Therapy in California. When you’re experiencing one of these feelings, you’re holding yourself hostage to past life experiences or worrying about the future, she said. “So we’re not in the present moment, and that really disrupts … that contentment and joy.” Practicing self-compassion is one way to combat these feelings, Lewis noted. She said it’s also important to have grace for yourself and practice mindfulness so you stay in the present moment.

Additionally, Lewis said she talks a lot about the Hawaiian practice of ho’oponopono with her clients. “It’s four phrases, simply saying, ‘I’m sorry, please forgive me, thank you, I love you,’” she explained. Lewis encourages folks to close their eyes and recite this mantra four times.“They really hit all these areas; the guilt, the shame, all of that. And then the love as a reminder of self-love, and sometimes it could help too to even do this in the mirror as you’re looking at yourself,” Lewis explained.

Thinking Out Loud ~ Trust the Leap

Joseph Campbell says in Reflections on the Art of Living, “We must be willing to get rid of the life we have planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come.” P. 18

Note: It’s difficult to give up something we’re used to and to work for something we’ve yet to full comprehend. It is like asking someone to give up dessert so they can acquire a healthier body. At first, giving up dessert is painful as the smells ,the sights, and the taste all work against giving it up. iI is the same in any aspect of our lives where we want to make a change. Sometimes we have to let go and leap into the future believing it will all turn out well. It will, trust the leap.

Poem for Today ~ A Prayer in Spring

A Prayer in Spring

Robert Frost

Oh, give us pleasure in the flowers to-day;
And give us not to think so far away
As the uncertain harvest; keep us here
All simply in the springing of the year.

Oh, give us pleasure in the orchard white,
Like nothing else by day, like ghosts by night;
And make us happy in the happy bees,
The swarm dilating round the perfect trees.

And make us happy in the darting bird
That suddenly above the bees is heard,
The meteor that thrusts in with needle bill,
And off a blossom in mid air stands still.

For this is love and nothing else is love,
The which it is reserved for God above
To sanctify to what far ends He will,
But which it only needs that we fulfil.

Source

Health Tip for Today ~ Want to Lose 5 Pounds (2.27 kilos) in 6 Weeks?

I asked ChatGPT to create a weight loss program for someone who wanted to lose 5 pounds (2.27 kilos) in six weeks. Here is ChatGPT’s response:

Sure! I can help you create a plan to lose 5 pounds over six weeks. Remember that healthy weight loss is generally considered to be 1-2 pounds per week, so your goal is achievable and realistic. Here’s a comprehensive plan that includes both diet and exercise:

    1. Set realistic goals: You’ve already done that by aiming to lose 5 pounds over six weeks. Keep in mind that weight loss progress may vary from week to week, so focus on the overall trend rather than weekly fluctuations.
    2. Calculate your daily calorie needs: Use an online calculator to estimate your daily calorie requirements based on your age, gender, weight, height, and activity level. This will give you an idea of how many calories you need to consume for weight loss.
    3. Create a calorie deficit: To lose weight, you need to consume fewer calories than you burn. Aim for a daily calorie deficit of 500-1,000 calories, which will result in 1-2 pounds of weight loss per week. Be cautious not to go below 1,200 calories per day for women or 1,500 calories per day for men, as this can negatively impact your health.
    4. Focus on balanced nutrition: Opt for a balanced diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid processed foods, sugary snacks, and high-calorie beverages. Instead, choose nutrient-dense foods that keep you satisfied for longer.
    5. Practice portion control: Be mindful of your portion sizes to avoid overeating. Use smaller plates, measure your food with kitchen scales or measuring cups, and pay attention to hunger and fullness cues. Eating slowly can also help you recognize when you’re satisfied and prevent overeating.
    6. Stay hydrated: Drink plenty of water throughout the day. It can help you feel fuller, curb cravings, and support overall health. Avoid sugary drinks and excessive alcohol consumption, as they can contribute to weight gain.
    7. Incorporate regular exercise: Engage in both cardiovascular exercises and strength training. Aim for at least 150 minutes of moderate-intensity cardio (such as brisk walking, cycling, or swimming) per week. Additionally, include two to three sessions of strength training to build muscle, which can increase your metabolism.
    8. Find physical activities you enjoy: Make exercise enjoyable by choosing activities you like. It could be dancing, playing a sport, hiking, or any other physical activity that keeps you motivated and engaged.
    9. Stay consistent: Consistency is key when it comes to weight loss. Stick to your plan, even on days when you feel less motivated. Establish healthy habits and make gradual lifestyle changes that are sustainable in the long term.
    10. Monitor your progress: Keep track of your food intake, exercise routine, and weight loss progress. Regularly assess and adjust your plan as needed. Celebrate small milestones along the way to stay motivated.

Remember to consult with a healthcare professional or registered dietitian before making any significant changes to your diet or exercise routine, especially if you have any underlying health conditions.

Thinking Out Loud ~ Saying Yes to Life

Some years ago a friend gave me a copy of “Reflections on the Art of Living: A Joseph Campbell Companion.”  Campbell’s works such as The Hero With a Thousand Faces and  The Power of Myth among other have influenced thought. I will be using quotes from Reflections on the Art of Living as the basis for a series of upcoming posts.

“The warrior’s approach is to say ‘yes’ to life: ‘yea’ to it all.” p. 17

Note: We have no choice where life is concerned; each of us will get our share of the good and bad. It doesn’t always come out even. Some will get a heaping scoop of good and others a heaping scoop of bad, and most will fall between the two extremes. Life isn’t fair, but it’s the only life we have. When we give our resounding,”YES” to life we dare to live life with courage and hope. We dare to say yes to every experience we encounter. Each experience makes us into the person we find ourselves to be today. The experiences we will encounter will continue to shape us. How it shapes us is up to us and the attitude we take toward each experience.

 

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