Thoughts = Life

A few months ago I ran across a coupon for a group hypnosis class for weight loss. I've tried practically every diet out there so why not add this one to the list. Well to my disappointment I didn't get reprogrammed to hate carbs as I had initially hoped. I did however get some much needed instructor-led meditation along with the following message repeated throughout the session. "Be careful what you say to yourself because yourself is listening." That concept really resonated with me. The average person can have more than ten thousand thoughts in one day and majority of those thoughts are negative. Have you ever listened to your self-talk...the thoughts running wild in your head?

• "Why did I do that? I'm so stupid"
• "I'm fat/wide/ugly/too skinny" 
• "I can't do [fill in the blank]"
• "I wish I had his/her [fill in the blank]"

OR

• "I'm so tired"
• "I don't have the money"
• "I'm stuck in this position"
• "I'll never be/have [fill in goals]"
• "Things never go right for me"

It's so easy to be critical of self, but ironically you wouldn't speak to a close friend or loved one in this manner so why do we tear ourselves down? After the hypnosis class I started to pay more attention to my thoughts. I learned that I am extremely hard on myself and impatient. At 35 I am just recognizing that my thoughts and words are little seeds that I am constantly planting in my life. I think, "I'm tired"...my body responds by sitting on the couch for hours at a time. I think, "I don't know as much as my colleague"... my confidence shrivels and I don't speak up in the meeting. I think, "my stomach looks huge"...I now struggle to believe and accept the compliments from my husband.

Okay, so the class didn't prevent me from loving bread and pasta, but it did so much more. It made me conscious of the power of my thoughts. I can control my thoughts. My attitude towards life and ultimately my happiness are within me. From now on I'm planting positive seeds. I'm only depositing GOOD STUFF in this body - physically and mentally. Just like Being Mary Jane, I started leaving post-it notes all over the house with positive affirmations and reminders to be kind and patient with myself.

A couple of books are helping me through the journey to absolute self-love. There are tons of resources on the subject. My favorite are the Hay House books. Louise Hay is the queen of the feel-good!



Take good care of yourself.

Stress@work

I'm back!! Took some time off from blogging but I'm rested and ready to talk. So let's get to it.

There's a lot in the news these days about mental health, wellness and the impact of stress on the mind and body. Job stress can be the worst especially in this unstable economy. Most of us carry a certain amount of work stress and we cope with it by engaging in good and bad activities. Some of us exercise (GOOD) and some of us drink our problems away (BAD)...but I'm not pointing fingers at what you do to get by.  I just refuse to believe that merely getting by should be the norm. Well here's what my daddy told me when I was just knee-high to a grasshopper. He said to get relief from stress on your job...get a second job! I don't care if you are an attorney by day and have a paper route on the weekends. My daddy's thinking is that having multiple streams of income actually helps you sleep better at night. Not just because you are tired as heck from working "10 jobs mon" but because you know that you are no longer completely dependent on ONE paycheck. Even if you are only making chump change on your side hustle, the point is your self confidence is boosted because you know you have other skills and means to fall back on or could potentially grow into a primary source of income if you ever lost your main job. People that have multiple streams of income tend to be more creative and offer more "out of the box" solutions to their company's problems and show more initiative. Why? These self-starters are not afraid of making a mistake. They know to succeed you have to fail but you have something to fall back on if things got tough. Hey, if you don't want to believe my daddy, you can believe God. 

Ecclesiastes 11:6

Plant your seed in the morning and keep busy all afternoon, for you don’t know if profit will come from one activity or another—or maybe both.

Free your mind from work stresses. It may go along way for your career endeavors and your overall health and well being. 

Take good care of yourself.

Walking for the Mind

A walk in the park can do more than just burn a few calories.  In times like these when we are staring upon an unstable financial market, record high rates of unemployment, and unusually harsh weather patterns, anxiety and stress can throw you into an overwhelming downward spiral.  Equally important to your physical health, your mental health and spirit help you work through the challenges you encounter daily, cope with major stresses, and keep you thinking positive and smiling.

A stroll outside is just what the doctor ordered.  Walking acts like an anti-depressant but without the nasty side effects and for once no health insurance is needed!  A leisurely walk has therapeutic benefits that span all levels— physical, social, and psychological.  When you move your body your brain releases endorphins that naturally make you feel full to the brim with happiness, confidence, and energy.  Pharmaceutical companies couldn’t bottle this natural mood lift if they tried.  According to a Public Health Report, The Relation of Physical Activity and Exercise to Mental Health, physical activity and exercise appear to alleviate symptoms associated with mild-to-moderate depression, improve self-concept and confidence and social skills, reduce symptoms of anxiety, and may alter some aspects of the stress response and ‘Type A’ behavior.

Get moving today!  Three 10-minute walks a day can do wonders for your mind.  There are several beautiful parks with scenic trails and walking loops in the Prince Georges area.  To find the park closest to you, visit www.pgparks.com.  Here are a few of my favorite walking spots.  Hope to see you on the trails.

Watkins Regional Park – is located between MD-214 and MD-202, near the First Baptist Church of Glenarden.  This park features a 2 mile walking loop trail.  Several of its facilities are available to the public year-round: tennis courts and a baseball field, campgrounds and hiking trails, Old Maryland Farm and the Nature Center.  During the summer there is a carousel, a working miniature train and a mini-golf course.  A Festival of Lights is held each year, between November and December.  301 Watkins Park Drive, Upper Marlboro, MD 20774 

Chesapeake Bay Critical Area Tour – The tour is open daily for hiking and bicycling, and open Sundays for vehicles.  The tour connects Jug Bay Natural Area with Merkle Wildlife Sanctuary and features educational displays, observation towers and a 1,000-foot long wooden bridge across the marsh.  Visitors can pick up a self-guided tour brochure from the Patuxent River Visitor's Center, and guided programs are available by reservation.  16000 Croom Airport Road, Upper Marlboro, MD 20772 

Woodrow Wilson Bridge Trail – A 3.5 mile trail that extends from Oxon Hill Road across the Potomac River to the Huntington Metro Station in Virginia.  The trail connects to the network of trails in Northern Virginia, including the Mount Vernon Trail.  To access the trail in Maryland, there are at-grade road crossings at Oxon Hill Road and National Harbor Boulevard.  For more information, call 301-669-2255.

Take good care of yourself.  

What Do You Know About St. John's Wort?

I received a request for information on St. John's Wort. I'm happy about this request because I have taken this herbal remedy (a yellow flowering plant) on and off for about 9-10 years. St. John's Wort, also known as Hypericum Perforatum, has absolutely nothing to do with warts and everything to do with stabilizing moods. For over 2,000 years, people have used St. John's Wort to treat mental disorders, nerve pain, depression, sleep disorders, and to treat wounds, burns, and bites. The main use of the herb today is to treat mild to moderate depression. The herbal remedy comes in a tablet/capsule, liquid extract, and in tea bags.

There is an ongoing debate around the effectiveness of St. John's Wort. Some tests have shown that it's useful in treating mild to moderate depression and even severe depression, while other studies say it is no more effective than a placebo. In my personal experience with the herbal remedy, it is effective for treating minor bouts with depression and regulating moods. As a Gemini, my mood swings can be a little off the hook and I have used St. John's Wort to decrease my anxiety and keep my mind calm. The plant has practically no side effects and more affordable and safer than prescription antidepressants. I've included the formal definition and symptoms of depression below. And for the record, most adults will deal with some degree of depression at some point in their lives.  

According to the National Institute of Mental Health, depression is " a medical condition that affects nearly 21 million American adults each year. Mood, thoughts, physical health, and behavior all may be affected. Symptoms of depression commonly include:

• Persistent sad, anxious, or "empty" feelings
• Feelings of hopelessness and/or pessimism
• Feelings of guilt, worthlessness, and/or helplessness
• Restlessness or irritability
• Loss of interest or pleasure in activities that the person once enjoyed
• Fatigue and decreased energy
• Difficulty concentrating, remembering details, and/or making decisions
• Insomnia, early–morning wakefulness, or excessive sleeping
• Overeating, or appetite loss
• Thoughts of suicide, suicide attempts
• Persistent aches or pains, headaches, cramps, or digestive problems that do not ease with treatment.

Depression comes in several forms and its symptoms and severity can vary from person to person. For example:

• In major depression (also called major depressive disorder), people experience symptoms that interfere with their ability to work, study, sleep, eat, and take pleasure in activities they once enjoyed. Symptoms last for at least 2 weeks but frequently last for several months or longer.
• In dysthymia (also called dysthymic disorder), a less severe, but more chronic form of depression, people experience symptoms that are not as disabling but keep them from functioning well or feeling good. Symptoms last at least 2 years. Many people with dysthymia also have episodes of major depression.
• In bipolar disorder (also called manic–depressive illness), people have periods of depressive symptoms that alternate or may co-exist with periods of mania. Symptoms of mania include abnormally high levels of excitement and energy, racing thoughts, and behavior that is impulsive and inappropriate.

In addition, milder forms of depression exist that fall into the category of minor depression. In minor depression, people experience the same symptoms as major depression, but they are fewer in number and are less disabling. Symptoms last at least 6 months but less than 2 years continuously."

You can take anywhere from 200mg - 1000mg of St. John's Wort daily. I recommend starting at 200mg and working your way up to 1000mg so that you can monitor the effects. I'm a big fan of journaling and if you are having major ups and downs in your life, I encourage you to write down your day's events and how you felt/handled different situations. Journaling will help you see patterns and trends, and help you monitor the effectiveness of the herb.

Do not mix St. John's Wort or any other herbal remedies with prescription antidepressants or other prescription drugs like birth control pills. However, if you do decide to mix drugs please consult your doctor to see if the drug interactions are harmful.

Take good care of yourself.

deTOXify!!

Are you tired, sluggish? Gaining weight? Feeling confused, distracted or disoriented? Dealing with acne breakouts? Or just got off track from your health and wellness goals? You might need to detox. There are a lot of different levels and intensities of detoxification that depend on the time you want to commit to the detox regimen, money you want to spend on ingredients and products, and what your goals are. I'm going to try and provide tips for a variety of situations and lifestyles. That said, detoxification is like meatloaf.  It's only as good as what you put in it...so don't expect long-term results from a quick one-time change. Several small changes repeated over time are better and more sustainable in the end.

I Need a Quick Pick Me Up, Not Looking for Any Lifestyle or Diet Changes. If you fall into this boat you don't have a lot of time and just need something simple to boost your spirits and get your mind right.

• Google infrared saunas in your city and make an appointment to sit in the heat for 20-30 min.  Infrared heat is awesome, it's like sitting on the beach but under an umbrella. You get the heat without the unhealthy ultraviolet rays. These saunas have so many detox benefits including relieving pain, sweating out fats and toxins, reducing stress. You'll feel GGGREEAATT! [In my tony the tiger voice]
• Invest in Green Vibrance. This product is amazing. I've been using it for years and it provide a serious pick me up and quickly. I add a scoop of it to my protein shake or you can make mix it with apple juice. Green Vibrance pretty much improves everything from your digestive system to your bones. And it has a ridiculous amount of trace vitamins and probiotics. Check the link above for more info. You can get at most major health food stores. 
• Add an air purifier or air filtering houseplants to your home and office. It makes a huge difference in the quality of air ....that goes to your brain and circulates your blood more effectively. Plants to consider are the Peace Lilly, English Ivy, and the Spider Plan. Honeywell and Whirlpool make pretty decent room purifiers. 
  

I've been overdoing it on processed/fast food and alcohol lately. I need to get my body on track. Here's where we get serious. If you fall into this category, you are willing to commit to a 2-week regimen where you'll make reasonable diet and lifestyle changes to help you get back into your regular routine. Suggested regimen [from Dr. Ann Louise Gittleman's Fat Flush Plan] to follow for 14 days consecutively,  includes:

• Mix and drink 56oz of water with 8 oz unsweetened cranberry juice per day.  
• Eat the following per day:  
• 8 oz of lean meats (e.g. free range, and hormone free chicken and turkey, grass-fed beef, lamb)
• Unlimited vegetables (e.g. kale, asparagus, broccoli, mushrooms, tomatoes, etc.)
• 2  whole portions of fruit (1 cup of berries, apple, 1/2 grapefruit, orange, peach)
• 2 eggs per day (whole egg; omega 3 enriched)
• 1 tablespoon of flaxseed oil twice daily (can't cook with this oil, but you can pour on salad, add to protein shake)
• No dairy (e.g. milk, cheese, yogurt)
• No sugar, carbs, or starches (e.g.bread, pasta, potatoes, corn, candy, cereal)
• No sodas, artificial sweeteners, the only exception is SteviaPlus
• No alcohol
• No salt and pepper, this includes seasonings that include salt and pepper. Instead use cayenne, dried mustard, garlic, cinnamon, ginger, cumin, apple cider vinegar, lemon, dill, cloves. 
• Every morning and before you go to bed, mix and drink 8 oz of unsweetened cranberry water with 2 teaspoons of psyllium husks or 1 tablespoon of ground flaxseeds. 
• Also in the morning, drink 1 cup of hot water with juice from half a lemon.
• Take the following vitamins: evening primose oil (balances hormones and burns fat), a multi-vitamin, L-carnitine, and chromium. 
• After 2 weeks, feel free to continue on the regimen until you are near your goal weight or transition back to wellness plan that you were originally one. You can also move to the second phase of the Fat Flush Plan. For more information, meal plans, and recipes, check out the Fat Flush Plan book. I'm a huge fan of this regimen because it truly detoxes your liver and kidneys allowing those organs to do what they are supposed to do which is remove toxins and fat from your body. The cranberry juice and supplements help to balance your hormones which cause weight gain and among other issues. And in case you're wondering, when you do this fat flush plan you will lose water weight and fat quickly. I lost 15lbs in 2 weeks and had tons of energy!

Please Help! I'm Out of Control! Something Has to Change! If this is you, then you need to take a deep breath, close your eyes, and visualize the life you want. You've yo-yo dieted all your life and are sick of it. You have gotten used to feeling like "shyt" and have accepted your current situation. You are in need of an emotional, spiritual, and physical detox.

• Draw a picture of the life you want. Breakout the crayons and draw the kind of house you want to live in, what you do for a living, what your partner looks like, what you look like...the idea is to visualize it and then CLAIM it. Tape this picture to your bedroom door or someplace that you will see everyday. 
• Go for a 20 minute walk outside everyday, no matter the weather. Getting outside to breath fresh air and getting sun on your face rejuvenates you! Every 2 weeks increase your walk time, until you reach an hour. Then start speeding up your pace. 
• Clean out your house. Get a trashcan and go through each room and throw out negative items (alcohol bottles, items that bring bad memories, any food with over 4 grams of sugar per serving, potato chips, white flour, white sugar, salt shaker, vegetable/canola/peanut/safflower oil, old cosmetics, old clothes that you haven't worn in over a year, old hair products, products that have parabens or sulfates in them). Throw out the negative stuff, so you have room for the good stuff as it comes into your life. 
• Tell your loved ones that you are making a change. Once you tell people you will feel more obligated to stick with your word. 
• Follow the regimen listed above until you are within 10lbs of your goal weight. Then start adding salt, healthy carbs (sweet potatoes, spaghetti squash, beans) and fats (olive oil, nuts) into your diet. 

 Take good care of yourself. 

“You think too much.”

That’s what my momma told me back when I was about 13 years old. I’ll never forget it because at the time I thought it was a strange and absurd statement. What can possibly be wrong with thinking things through, planning ahead, working it out…? I mean I was an honor student, loved to read, fast learner, just an intellectual person. So needless to say I thought my momma was crazy and maybe even a bit jealous of my mental skillz. Well, as they say…momma is always right! What I thought was a blessing, nearly 20 plus years later, feels more like a curse.  I will analyze something as small as what kind of vacuum to buy seven different ways to Sunday. Over-thinking is one of the main reasons I hate sitting in traffic…. I have way too much time alone with my thoughts. My mind looks like fireworks on the 4^th of July….freaking chaotic!  Problems, people, reminders….continually popping off in my fragile mind.

And you may ask, what does thinking a lot have to do with health? Mental wellness plays a huge part of your overall health. There is nothing wrong with being thorough, planning ahead, and being conscious of you and your family’s needs.  Especially for woman, we just naturally are more emotional, nurturers, and more likely to over-think.  Plus we are more likely to define ourselves based on our relationships with others (e.g. I’m a mother, daughter, wife, banker, etc.) which gives us that much more to worry about with our many roles.  But like everything else it’s a balancing act. Over-thinking, anxiety, stress, and worry can cause lack of sleep, binge eating, over indulgence in alcohol, hair loss, depression, etc. How do you know if you suffer from over-thinking, anxiety and worry.  Have you ever done any of the following?

•  Couldn’t fall asleep or wake up in the middle of the night because you just got a $1500 medical bill in the mail?
• Went on a first date and as he ordered the appetizer, you said to yourself this guy would make a good husband, provider, father for your current or future children?
• Bought 50 rolls of toilet paper because they were on sale? Or 3 sets of your favorite lip gloss because you just know they will discontinue it?
• Packed a large suitcase filled with 5 outfits for an overnight trip?
• Stalked someone whether on the internet or drove by their house?
• Went to a party and sat against the wall the whole time because everyone was lame, except for you of course?
• Put off completing a job, doing an assignment, writing a paper because it seemed too complicated?
• Took 30 min to decide between Colgate extra whiting with baking soda and Crest extra whiting with fluoride?
• Got 8 second opinions before you decided to get that mole removed from your arm?
• Instantly think something is wrong with you when someone is staring at you. 
• You’re still playing this statement from your co-worker in your mind, “girl, your hair color is interesting and suits you.”  …she made the statement over a year ago.
• You told your man you love him, and he responded with “ditto.” You call all your girlfriends to help you decipher or not if he’s cheating on you.

If any of the above or similar actions pertain to you then, you may suffer from over-thinking. And seriously, this type of mental traffic can cause physical and physiological issues if you don’t get it under control. Over-thinking typically consists of negative thoughts which just bring more negativity in your world. A few tips to break free from those negative thoughts:

•          Exercise. Ever heard the saying “a tired dog is a happy dog.” The same goes for humans. When you get moving during the day and burn some of that extra energy, you are literally too tired to focus on the petty stuff. Exercise distracts you from your problems and gets you high on those happy endorphins.
•          Schedule a time to over-think. Give yourself an hour a day to just go hog-wild with your thoughts then cut it off.
•          Start a journal. Write your thoughts down and close the book. Transferring your thoughts to paper can be very cleansing for your mind and you don’t feel like you’re ignoring or forgetting about your feelings, ideas, or thoughts. Writing down your commitments and thoughts is paying honor to those things.
•          Let go, let God. Pray on it. Enough said. And for the spiritual folks…meditate on it!
•          Stop comparing yourself. You are not the Jones and the Jones probably have a dead body in the basement. Try not to judge yourself based on others it only causes unnecessary upset. You are your own measuring tape. You set your own standards.
•          Stop throwing pity parties. Rather than waiting for someone to rescue you or change your situation.  You have to help yourself. …you’d be surprised how many people will jump on your boat once you decide to do you!
•          Lower your expectations. Not everybody is going to measure up to your standards. You will have no friends or lover(s) if you don’t realize that not everyone shares your values. Accept people for who they are and move on. And please believe your folks probably have issues with you too, but love you just the same.
•          Just do it. If you have a problem, take action. A small step is better than no step.
•          Put positive affirmations everywhere. Negative thoughts can bring you down emotionally and physically and we don’t even notice because it’s part of our daily subconscious routine (it's deep). Stop it now. Take a dry erase marker and write “you are beautiful” on your bathroom mirror, change your computer password to “IAmAwesome#1,”put a post it on your refrigerator door “How did I get so freaking fine and fabulous!” Pinch yourself, every time you say something negative about yourself. 
•        Forgive and move on. Somebody did you wrong. Don’t be like NeNe on the Real Housewives of Atlanta. Forgive people for their mistakes and go on your merry way. Nene needs to forgive Greg…it’s messed up her whole life, for real.
•        Listen to your thoughts. Is that your voice or other people telling you how to live your life? Recognize your voice. It’s the only one that matters in the end. 

Take good care of yourself.