| Page 3 Health Goals | ~ Jens Body Shop ~ |
Health Goals part 2Here is where we go into detail about what you
just learned in part
1 Step 1: Eat Right This list is the basics for anyone give or take a
little. Breakfast Eat within one hour of waking. Eat a well-balanced,
nutrient-rich breakfast every day. 1 Breakfast Entrée - Max 300 calories Morning snack 1 Fruit serving For snacks, choose fruits or vegetables or low-fat
milk products. Lunch 1 Lunch Entrée - Max 300 calories 1 Fruit serving 1 Skim milk or protein serving 1 Carbohydrate serving Sample lunch: Salmon, lettuce and tomato salad, brown rice, apple or very lean baked ham on rye bread with reduced-fat mayonnaise. For snacks, choose fruits or vegetables or low-fat milk products. Afternoon snack 1 Skim milk or protein serving Sample Snacks: Fig bars; sherbet; jelly beans;
low-fat popcorn. Choose fruits or vegetables or low-fat milk products. Dinner 1 Dinner Entrée - Max 300 calories 1 Salad serving 1 Fruit serving 1 Skim milk or protein serving 1 Carbohydrate serving Dessert 1 Fruit serving http://www.webmd.com/diet/news/20090102/women-warned-eat-less-or-weigh-more
Step 2: Exercise Daily
Step 3: Take your meds. Step 4: Say something nice
Have some fun today and take care of you! Smile it makes people think, what are you up to. You are doing great! Keep up the good work! -Praise
yourself when you do something good. Your life can change for the better; you need to make
it happen. It can always be worse, just
remember how lucky you are. Say out loud "I want the best life ever"
Step 5: Organize your schedule (taken from
FlyLady.net) Morning routine: Get up, stretch, check your calendar for today's activities, shower and get dressed make sure you have shoes with laces or are hard to kick off this makes it harder to "feel lazy", fix your hair and face, put on makeup (even if you are staying home today) While you are in the bathroom Swish and Swipe the toilet and sink. Did you take a shower? Make sure the shower gets cleaned after you take one. Did your kitchen sink get cleaned last night? If not stop everything and do this! EAT Breakfast Leave plenty of time to get to work
Before bed time routine: Check your calendar for tomorrow's activities Get everything ready you will need tomorrow like clothers or meals Clean your kitchen
sink Can't sleep? Blame it on
your parents - and your grandparents - and your great-grandparents. Step 6: Money Give yourself an allowance weekly and stick to it. Then pay all of your bills that week and if you have anything left in the checking (leave at least $10) put it into your savings account. If you end up with money left over from your allowance then take out less the next week. Pay off your credit cards first then worry about low or no interest rate loans like student loans –Pay the minimum on those until you have paid off all other debt. Pay the highest intrest rate cards off first and pay the min plus the intrest fee on all of the rest. If you can put in funds into a work 401K plan and only put in what they will match then put the rest of the money you have "extra" avalible into a IRA.
Step 8: Organize your living spaces How Living A Cluttered Life Can Cost
You Quiz-does clutter control you? Clutter "the but I might need it syndrome
Here is an article by marthastewart’s http://www.wholeliving.com Text by Cheryl Richardson First Published: April/May 2005Clear Your Clutter: Our life
coach helps a reader see all the ways that having too much stuff is boxing
her in. Believe it or not, clutter is a pretty fascinating topic. If it
were just a matter of stocking up at the Container Store and putting
better organizing systems in place, that would be one thing. But the truth
is there are powerful insights to be had when we learn to see our
environment as a reflection of something more than just the accumulation
of "too much stuff." A jumble of unfinished projects might reflect a fear
of making decisions, for example. But if there's one deeper, universal
clutter truth, it's that clutter can prevent us from letting anything new
into our lives. If you think of your life as a container with a finite
amount of emotional and physical space, you'll start to get the
picture. All of this came to mind
when I started working with Nicole, a 47-year-old single woman who lives
alone (with four beloved pets) in a small farmhouse outside of Our goal was clear:
Declutter Nicole's home and see what surfaced in the process. So we dove
in and worked together over a four-week period using a three-phase plan.
For Nicole, there were several crucial insights during the process and, at
the end, one out-and-out life-changing revelation. See what happened when
she started making space. Getting
started: Example Next Nicole took a hard look
at some of those things she'd added by rating items in a contained area
using these questions: Do I love it? and Do I need it? This helped her
start to get a more objective view of what was taking up space. Now Nicole was ready to look
at what she did want in her life by answering the question, If eliminating
things from my life would make the space for something more important,
what would I want? "This part is easy," she said. "I want a more
fulfilling job, greater financial security, and two new clients for my
practice." Once Nicole had begun to get
an objective, clear-eyed view of her clutter, we were ready for phase two
-- no, not clearing out, but planning. Specifically, making a plan to
prevent future clutter and a plan for moving out existing clutter. It's
pretty simple: First, determine where clutter is coming from and shut off
the flow. For Nicole, a lot of space
was taken over by gift items from family and friends she felt guilty
letting go of. To avoid future unwanted gifts, I suggested she ask for
gifts of pleasure like theater tickets or a massage, or ask that donations
be made in her name to her favorite charities. Next, she needed to find a
home for categories of items she knew she'd be clearing out but that were
too valuable to pitch in the garbage. Her solution? She lined up her local
library for books, a consignment shop for clothes, and a women's shelter
for house ware items and toiletries. Now we were ready to roll on
actually clearing space. Ahh, phase three! Most people find that the
energy generated during this part propels them forward, but to avoid
feeling overwhelmed at the outset, Nicole worked in one contained area at
a time for 30 minutes a day -- more if she wanted, but no less -- to sort
through the clutter. Armed with trash bags,
boxes, and the mantra "When in doubt, throw it out," she went at it,
weeding through her stuff with the intention of getting rid of anything
she didn't absolutely love or need. One 30-minute session snowballed into
two, and suddenly Nicole was in the zone, feeling charged up and motivated
to get the job done. As her physical space cleared, she began to
experience one of the biggest perks of clutter clearing: a feeling of
greater emotional and mental space -- a sense of greater ease, of having
more time and less stress. We assessed Nicole's
progress at the end of our four weeks: In our humble opinion, pretty
amazing. Her cozy farmhouse now had a spacious living room, an organized
office, and a bedroom that felt like a relaxing oasis. But the changes
went much deeper. She felt better about herself -- she had more energy,
felt more "together," and just felt more enthusiastic about life in
general -- which led her to put out feelers and make some calls and,
voila!, a potential new job appeared that would use more of her
creative talents and pay her more. And then there was that
full-fledged revelation. During one of our last conversations, she said,
"The other night I was sitting in bed looking around at the room, and I
had this utterly unexpected thought pop into my head: I now have more
space for passion, sex, and intimacy.' It caught me totally off guard. I
honestly didn't realize it before, but I might be ready for love." See what happens when we
make the space for something great?
Here's advice on handling three common obstacles you
may encounter while clearing out your clutter. Procrastination (see step 9 for more info) The
Paper Trail The
Past
Now you do it Choose one or more areas that need to be cleaned and organized, then dedicate the next four weeks to making space using this three-phase plan. Phase
1: Stop, Look, Listen Next, review the items in
one small, cluttered area of your home (a desk, a nightstand, a corner in
the living room) for 15 minutes. Using a pad of paper, rate each item on a
scale from one to three: - I love it and/or
absolutely need it. This will help you get a more objective perspective on
your stuff and give you an idea of what will need to go. Finally, write a wish list
of three new things (possessions, opportunities, or experiences) you'd
like to bring into your life using this question as your guide: If
eliminating things from my life would make the space for something more
important, what would I want? Hang your list near the bathroom mirror so
you have a daily reminder of what you want to make space for. Phase
2: Make a Plan First, to eliminate clutter
at its source, take a hard look at where it's coming from. If you have a
tendency to buy too many clothes or knickknacks, you'll need to rethink
those purchases. You might use the following question as a guide: Is this
item worthy of taking up precious space in my life? To buy the item, the
answer needs to be a resounding "Yes!" Next, find a new home for
categories of valuable items you know you'll be getting rid of. For
example, before you start going through closets, locate a nearby
consignment shop or homeless shelter. Or find a health club, nursing home,
or hair salon for those stacks of magazines. Phase
3: Clear It Out When you can't
decide whether to keep something, ask yourself the "Is this item
worthy of taking up precious space in my life?" question. Unless the
answer is an absolute "Yes!," let it go.
FlyLady’s Daily Paper patrol - keeps hot spots clear. As your hotspots get cleared put
something pretty there to remind you to not put papers there and to deal
with them when they come in the door. Go though all of your mail in your car. Don’t let newspapers, ads, etc that you don’t want to enter your home. Throw it in the trash on your way inside. Have a set place for all bills, letters, mail that you have to do something with in one location and look at it daily. Keep a folder with all receipts, bills (that you already paid) and documents per month and then go though them at the end of each month and only keep and store away the ones that you really need. Go through all magazines and through any that you read already or that you don’t think you will read. If you have not ready it in 2 months get rid of it since you most likely will never read it. If you plan on using info from a magazine take out that article and get rid of the rest. Put into permanent storage any wedding magazines. Put things where they belong as soon as you can. Don’t let things pile up. If you take something out, put it back where it belongs. (only take out what you can go through and also put back within 1hour so you don't get overwhelmed. -------------------------------------------------------------------------------------------------------------- Step 8: What is bothing you? Are you really sad most of the time? Ask yourself are you depressed? If you or someone else you know can answer yes to more than a few below, get help! Symptoms: Talking about feelings of sadness or emptiness hopless that things will not get better saying they are no good and worthless talk of death, dying, committing suicide talk of your life after he or she is gone giving things away talk of seeing loved one who have died talk ofit's finally going to be over have no intrest in what they once had intrest unable to make decisions hard time concentrating or remembering things having troubles at home, work, or school hiding out not talking slowed down movement, no energy trouble falling to sleep or waking early or sleeping too much physical complaints like headaches or backache feeling guilty for no reason or about past actions feeling unloved, unwanted unable to stop crying acting irritable, restless, and angry insistant on being alone stopping normal activities like calling, going out, hobbies or intrests taking over the counter, precription or illigal drugs or alcohol use
Did you say yes to some of these? Get a free PDF book about depression. I have attached a book that I can legally give away freely, that I think everyone should read it since it really explains how anyone can be sad and how to overcome that and how to recognize anyone that may have problems with depression. I think this book can maybe also help you understand others with depression more. It might also help you find out about how everyone at some point or another, can fit into these categories and how to help yourself.
Step 9: Cheryl Richardson has some great info we could all useRelax don’t be a Perfectionist A drive to make
things "right" is pretty central to day-to-day life -- the dirty dishes
would never leave the sink otherwise. But some people consistently take
"right" to an extreme, and that's a problem. I had an opportunity
to explore this issue with Kendall, a Perfectionism like
What's interesting
about perfectionism is that it's both a blessing and a curse. At its best,
it inspires excellence. At its worst, it creates an obsession with meeting
inhumane standards that can cause anxiety, low self-esteem, and the
feeling of never living up to one's potential. The trick is to find a
healthy balance. Are You
a Perfectionist? 1. Do you spend too
much time trying to get things "just right"? 2. Does taking time
off to rest, relax, or have fun make you feel so guilty that you can't
enjoy yourself? 3. Do you have
trouble making decisions, laboring over details until you reach the point
of exhaustion? 4. Would your friends
or others close to you call you a control freak? 5. Do you have a hard
time accepting help or delegating because you're convinced that no one can
do something as well as you can? 6. Do you often feel
afraid that you'll never live up to the standards you imagine others set
for you? 7. Do you often
procrastinate on completing tasks because of the pressure you feel to do
them perfectly? As a first step
toward finding a better balance, I suggested she start
making a list that would include a detailed account of the
perfection-driven behaviors she engaged in as well as a description of the
costs and the benefits of living this way. A week later, Kendall and I got
together and went over her notes. One thing was clear:
Her perfectionism expressed itself in the unreasonable way she judged
herself against the perceived expectations of others -- an agonizing way
to live. "I see my
perfectionism in the way I look -- not leaving the house until my clothes,
hair, and makeup are in perfect order," she says. "I see it in my
emails, being so anal about punctuation and grammar and spending a
ridiculous amount of time reading and rereading them before I hit 'send.'
I worry about having said something 'wrong' in a meeting or something that
offended a friend." And she reluctantly
admitted that she didn't expect perfection from just herself. "My husband
would tell you that I'm very good at recognizing and pointing out the
mistakes that others make, too." The
Price of Perfectionism And by this time in
Her obsessive work
habits -- the overattention to e-mails, excessive note-taking at meetings,
chronic second-guessing of her business decisions -- were adding to the
stress. And her tendency to
be overly critical of others was affecting her relationships, especially
her marriage. But as unpleasant as
all this was, our goal wasn't to eradicate Her attention to
detail at work was a boon to her patients. Her work ethic earned her the
respect of her boss and her colleagues. And her reliability made her a
trustworthy friend; It was important that
she see the good things about this trait of hers. Like most
perfectionists, as much as she judged others she was ruthless with
herself; developing more self-compassion was critical. Hence To describe her
in-the-park observations as "eye-opening" would be an understatement: "I
watched this beautiful little girl playing on the swings and found myself
remembering what it was like growing up in my house," This revelation set
the stage for our last phase: softening the hard edges of So up went a sign on
her bathroom mirror that read "Go Ahead, Make Mistakes," so she was
reminded every day to take a few risks. I then had her do
simple things to underscore the fact that the world wouldn't fall apart if
she were less than perfect, like sending emails to friends in lowercase
letters without reviewing them for errors, and leaving for work in the
morning with the house in disarray. And to begin lowering
the wall between her and her husband, I suggested that when she noticed
him making what she'd normally consider to be mistakes, she stop and ask
herself, "How important is this?" before saying a word. Small steps, yes, but
these were the small things that had been chipping away at By then, We had met our
challenge. "This work has taken
me to places I couldn't have imagined before; I've regained some movement
and momentum," she said. "I know in my soul that perfectionism is part of
who I am and that it has its place in my life, but it won't hold me
hostage again." Sounds perfect to
me. Cheryl's Imperfect
Plan Phase
1: Examine Your Perfectionism 1. How does
perfectionism express itself in your life? For one week, note the
behaviors and habits that reflect an obsessive need to do things
perfectly. Because it can be tough, especially for a perfectionist, to see
one's own behavior, ask a friend or family member for his or her
observations. It's important to choose someone who can share this
perspective in a safe and loving way. 2. What does
perfectionism cost you? Make a list of the ways in which trying to be
perfect is affecting your life in a negative way. To make it easy, create
separate lists for how it affects your work life, your social life, or
your relationship with yourself, for example. 3. What are the
benefits? Finally, how does your perfectionism actually serve you; what
are its gifts in your life? What strengths or positive qualities have you
developed because of it? Phase
2: Go Easy on Yourself Ask yourself: What
were the expectations placed on me by my parents? What did I need to do to
meet those expectations? Or take out a
photograph of yourself when you were between 5 and 10 years old. As you
look at the picture -- your eyes, your hands, your expression -- imagine
speaking to that child in the critical way that you speak to yourself
now. Phase
3: Embrace Imperfection 1. Make one small
"mistake" each day. It can be as simple as putting the dishes in the
dishwasher in a haphazard way, leaving your clothes on the bathroom floor,
or leaving the office despite a disorganized desk. 2. Make "good enough"
your new benchmark in certain areas. When you feel stressed or frustrated,
stop what you're doing and check in to see whether or not you can relax
your standards a bit. Can you finish that work project tomorrow, keep the
videos for an extra day, or allow your child to go to school wearing what
she wants? Note: Some people may
need to delve more deeply to loosen perfectionism's hold; a great
psychotherapist can help the process. Ask close friends, your doctor, or
your company's employee-assistance program supervisor for referrals. Setting Firm Boundaries Christine, an
osteopath, runs a small practice in upstate By all accounts,
Christine was a model patient. She followed her doctor's advice, attended
rehab sessions faithfully, and got regular chiropractic adjustments from a
colleague. After our initial conversation, though, I wondered if perhaps
her life needed an adjustment to support her healing. After all, she was
under a lot of pressure. Her husband had started his own business, leaving
Christine as the primary breadwinner and manager of a household that
included two teenage boys. "I feel like I'm drowning in responsibility,
like the weight of the world is on my shoulders," she told me. "I need
someone to take it off." The words we use to
describe how we feel offer a wealth of information about what's really
going on below the surface. In Christine's case, this last statement
fueled my suspicion that the chronic pain had more than just the accident
at its source. Her first homework
assignment was simple: I asked her to schedule three hours of
uninterrupted time for herself during the following week. She clearly
needed breathing room to gain clarity about her pain. But Christine
resisted. "My husband counts on me to be on hand to support him, and my
sons need me to get to their sports practices," she said. "If I'm suddenly
not around, they're not going to like it." I challenged Christine to do it
anyway. To calm her anxiety about the family's reaction, I suggested she
let them know ahead of time that she needed this break. In a calm and
relaxed way, she would ask them to support her choice to practice better
self-care -- a decision that would ultimately benefit everyone. A Moment Alone At our next session,
Christine reported on her time spent drinking tea and reading at a cafe in
her local bookstore. She was thrilled. "It felt like a hundred hours to
myself. I came home energized and in a good mood -- and the feeling stayed
with me for several days afterward." Most of all, she savored the time to
think about her own life for a change. "It gave me the chance to realize
that I have a habit of taking on everything myself -- the care of the
kids, the chores, my husband's needs -- and then I end up feeling angry
when no one offers to help." Christine's next
assignment included another three-hour date with herself, plus what I
hoped would be a revealing exercise. She would write down anything that
came to mind when she considered this question: "If your aching joints
could talk, what would they say about you and your life?" To get the most
out of it, she needed to spend at least a half hour. Intrigued by the
idea, she eagerly agreed. During our next call,
Christine shared her list. "I wrote down things like irritated, stressed,
slow down, give in, ask for help, stop saying yes, overburdened, and
resentful." I made a special mental note of the last word: resentful. I've
heard it used time and again by two types of women: those who feel like
they live everyone else's life but their own, and those who suffer from
chronic pain. I asked Christine to tell me more about this feeling. "It
just seems as if my needs are less important than my family's needs. If my
husband wants help, I immediately drop everything I'm doing and offer my
assistance. If I don't, he tends to get upset. When either of my kids has
to go somewhere, I'm always the taxi driver on call. When I do ask for
help, I get so much flak from everyone that I just end up doing it myself,
and my resentment builds over time." The next course of
action was clear: Christine needed to set limits with her husband and
boys. Chances were good that they ignored her needs because she let them
get away with it, not because they didn't care. To help her shift this
behavior, we used three statements to identify where she would have to set
a few boundaries: 1. What I need to
feel restored is ____. 2. Where I need
emotional and physical space is ____. 3. What people can no
longer do around me is ____. After listening to
her answers, I could tell that keeping a weekly date in her schedule would
cast a protective net around her much-needed emotional space. I could also
hear that much of her resentment stemmed from the way family members
treated her. She needed them to listen more, not speak down to her, and
stop using her as a primary sounding board for their problems. Once we
were clear on where she needed to set boundaries, she was ready for the
final step. It was time to speak up.
Over the next two
sessions, I could tell Christine was making progress. "I asked my kids to
give me peace and quiet in the afternoons when I often take a nap or work
at home," she said. "At first, they didn't take me seriously. But every
time the TV started blaring or they began yelling at one another, I calmly
restated my request. Eventually, they got it." She also asked her husband
to stop interrupting her with questions about his projects when she was
clearly wrapped up in work of her own. "Initially, he was put off by my
requests, but he's coming around. He actually admitted that I'm better to
be around when I have time for myself. I know this will take some
practice, but at least they're paying attention." The week after our work ended, I received an e-mail from Christine. "I wanted to share an insight I had. I'm learning that I need to be the one in charge of getting my needs met. No one can do that for me. For years, I've felt like a victim and behaved like a martyr. Now I have the tools to turn this around. Thank you." There was a P.S. to her message. As Christine continued to set boundaries, something "miraculous" happened: "I've been pain-free for seven days now. I haven't felt this good in over a year," she wrote. "This boundary stuff really works." It certainly does. Good boundaries always make for good emotional, spiritual, and physical self-care. ---------------------------------------------------------------------------------------
Step 10: Know your goals and make lists Make sure your list is in priority of needs to wants, short term to long term. Have reasonable due dates. Break it up into daily sub-tasks Check it off each time you complete something Move any items not finished to the next day (but don’t procrastinate) | |
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This page is for personal education only. Do not start/stop changes in your health plan, diet, fitness unless you have discussed it with your doctor. |