Today's Daily Victory is for you to know what you are wearing each day this week. Take time to choose your clothes for Monday-Friday. That’s a time saver and a stress diffuser when you are racing out the door each morning for work. While you are at it, have a “Goodwill” bag handy; you may find some clothes in your closet you haven’t worn in a season or 2 or 3! Health Inspires.
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January 17th Today's Daily Victory is for you to practice gratitude. Take time today to write a list of everything you are grateful for. Beside each entry, write why you are grateful for it. When you focus on what is working in your life and what you are grateful for, other great things start to happen as well. Your mind opens and you will see opportunities that you may not have seen before. Gratitude cultivates a feeling of happiness and peacefulness that extends beyond the present moment. Health Inspires.
Today's Daily Victory...Push ups! There is nothing like starting your day with some time efficient strength training. This will immediately change your physiology and make you feel good and strong. No gym or equipment necessary; all you need is your body, the floor and the desire to use both! Roll out of bed and drop to the floor and do some push ups. Try for 20, yet take what you can do and build from there. Don’t stop there...how about those squats and crunches while you are at it? 20 push ups, 20 squats, 50 crunches, and repeat if you can and do what you can. This is a good habit. Daily Victories by Health Inspires Take time today to make 1 marinade and two salad dressings for the week. Take out extra chicken to defrost and marinade. Use those dressings all week to dip veggies in, toss on your salad, or on whole grain pasta, brown rice or quinoa. January 2016 Daily Victories by Health Inspires New Years Resolutions sometimes fall by the wayside sooner than we’d like. We tend to make outcome goals instead of including behavioral goals intact with strategies to overcome obstacles that accompany them. We say, “I am going to lose 10 pounds”, and then exercise and diet for a while and then go back to our same routines. I have many blogs on how to achieve these desires as well as seminars with the next one on January 23rd and 27th In Austin, Texas. For more information, go to: http://www.healthinspires.com/weight-loss-for-life1.html In the meantime, focus on small achievements that work for you and fit into your schedule. Your will see that you will want to fit some of these things into your schedule. It becomes important to you. Focus on things you are willing to do and stick with to create new healthy habits for life. Try each of these, one each day in January, to see which ones you want enroll in your daily life for better health. We have some Daily Victories videos to share and mostly written ones. We started this year on January 4th and here is what we have covered so far. Enjoy the challenge! January 4th: Stop Defeating Yourself https://www.youtube.com/watch?v=w0xJwIrMfh0 January 5th: Stop Sugar Cravings https://www.youtube.com/watch?v=H1k30BV2Idc January 6th: Gratitude https://www.youtube.com/watch?v=hQ7SEAnGRD0 January 7th: 10 Minutes a Day for You to Make it Happen https://www.youtube.com/watch?v=exb4wezmUE8 January 8th: Start Your Weight Loss Today https://www.youtube.com/watch?v=DYFc42Udk48 January 9th: Go for a walk: Mood boosting, energizing, changes your physiology, and brings blood flow to the brain and your muscles. Walking has the lowest drop out rate of any form of exercise. Just start! January 10th: Go for a walk…again… January 11th: Coming tomorrow. We will post each one for the remainder of January each day on Facebook https://www.facebook.com/healthinspires and Twitter @healthinspires and every work week day on LinkedIn. Happy New Year! Health Inspires. Your feelings are no indication that your thoughts are accurate. However, your thoughts determine your feelings. You have control over your thoughts. As human beings, we have a natural tendency to get stuck in the negative. This is one of our scientifically proven truths. You can bounce back to the positive quicker than your normal response by practicing some of the premises of positive psychology every day. You want to practice processing your thoughts in the positive. You have a choice in the way you interpret and perceive situations. You have a choice to allow thoughts to fully process or not. You can change the way you look at things. All you have to do is decide and take action. Take one small step, one day at a time, until it becomes a habit. This does not mean that we don’t have problems. We all have those in various degrees at different times in our lives. How you view the world and see yourself in it, matters. How to feel good everyday:
I am speaking on behalf of St. David’s HealthCare at the Go Red for Women’s Executive Breakfast on October 23, 2015, on worksite wellness and women’s health. I thought to give perspective to the health of our nation using the CDC national statistics, and reducing those as they might apply to a 100 employee, employer group. Although this is not an exact science, it makes for easy math and it tells the story loud and clear. If you have 100 employees age 18 and over:
Because employers have access to many lives, I propose it is our social responsibility to offer worksite services and strategies to keep people healthy, moving and productive. In 1960, 50% of our jobs included moderate physical activity and now only 20% of our jobs include moderate physical activity. An onsite walking path only needs to be measured, marked with signage and then, encourage walking breaks. It doesn’t need to take much time or money. Wellness is a state of wellbeing and that includes a culmination of life and health giving habits. It is not only the “physical” that matters. It truly is the mind, body, spirit connection. That means you are nurturing and fueling your mind, your are getting rest, you are eating mostly fruits and vegetables, you are drinking water, you are getting physical activity every day or most days at the least, you have a social outlet, and you have purposeful work, you enjoy the people you work with, you are well suited for your work, and it comes with a good culture and good leadership. We are all searching for meaning and I think sometimes we make that way too hard. I have the solution for you. Focus on the good and what is working in your life and not what is wrong. Write down everything good in your life and then review it everyday. What you focus on expands. Do this for a week and share with me how much better you feel. Let me know. Health Inspires. Source: CDC. Vital and Health Statistics: Series 10, number 260, Feb 2014. Summary Health Statistics for U.S. Adults: National Health Interview Survey, 2012. 10/19/2015 By now, most of us know that cardiovascular disease is the number one killer in the U.S. in both men and women. One out of every four deaths will be from heart disease each year. You might find interesting, that 85% of people with diabetes ultimately die from heart disease. Smoking is the number one risk factor of heart disease, and we see that diabetes and obesity are close behind. The number one message for lowering your heart disease risk is to stop smoking if you smoke. The second one is to lose weight if you are overweight. A recent study published in the Annals of Internal Medicine, published June 30, 2015, looked at the Cardiovascular Mortality Associated With 5 Leading Risk Factors. The 5 leading preventable risk factors are:
By the way, this study was based on self reported data and baseline risk factors. Those are limitations to this particular study. What does that tell me? It tells me that the baseline risk represents both known and unknown risk factors and it also tells me that self reported data is flawed because it is our very human nature to insert some “Pollyanna”-ishness into it. Then , I draw my own conclusion that this study is underestimating the impact that modifiable risk factors have on heart disease; i.e., making healthy choices. I become an instant skeptic when I read studies. It is good to look for biases and the structure of a clinical trial, yet my very basic questions to the authors are either, “what are you selling?” or “who are you representing?”, or “what is it that you want to prove?”. They are human too. I have had the privilege to learn from many physicians over the past 15 years. In the past several, I have observed stenting in the Cath labs with remarkable Cardiologists, and open heart surgeries in the OR of the best Cardiovascular Surgeons in Central and West Texas, if not the country. One CV surgeon shared with me that, “It is hard for people to change”, when I initiated a discussion around diet. He said some of his patients may change for a while and go back to their before heart surgery habits. These surgeons have seen it all; families bringing in burgers and chicken fried steak and milkshakes for their heart surgery recovering family member. Even after having their chest cracked open? What does it take? Sometimes fear is a motivator and sometimes it isn’t, or at least not long term, once the fear fades. We die from heart disease because we are neglecting our health and making poor choices. Two unmodifiable risk factors are age and genetics. Arteriosclerosis will progress naturally with age, but that doesn’t mean you will die from it. You can beat more than you can imagine with a healthy diet, physical activity and stress management (peacefulness, happiness…). We want to control what we can. With great compassion, I want to recognize there is much more disease in poorer areas and in less educated populations. There may be resources available to these populations, yet, then transportation is an issue, or internet access is an issue, or lack of support is an issue. There are food deserts, there are welfare issues, there are opportunity issues. This is a major problem on many counts, yet this is not the topic of this blog. This blog is for the person who is ready to change yet feels stuck and frustrated and can’t seem to “start”. All it takes is for you to decide. I was recently at the City of Georgetown’s employee health fair on behalf of St. David’s Georgetown Medical Center. A City of Georgetown employee walked up to me and asked, “Do you have a smoking cessation program? I need to stop smoking.” He had just received his biometric screening numbers and he didn’t like what he saw. He was ready to change. Boom! Those are the magical moments! You have had those moments before, when you change on a dime! It feels good! It is time to get frustrated, fed up, scared, and to feel pain, anger or disgust and connect it to what you value; i.e., to be happier, healthier, stronger, more energy and to look good. What is it for you? Live Healthy. Dream Big. Be Bold. Health Inspires. Daily Victories: www.youtube.com/user/healthinspires 1. http://annals.org/article.aspx?articleid=2362308 Inspirational quotes can make us feel good. No matter what your spiritual practice, the purpose of inspirational quotes are, well…to inspire. Here are a few of my favorites and how they apply in everyday life. For as he thinks in his heart, so is he. - Proverbs 23:7 Whatever you can or dream, you can, begin it! Boldness has genius, power and magic in it!” - Johann Wolfgang von Goethe Therefore I tell you, whatever you ask for in prayer, believe that you have received it, and it shall be yours. - Mark 11:24 The importance of living in the present and focusing on what you want (and not on what you do not want), is good practice. What you focus on expands. Focusing on and using your gifts and strengths will help keep you in the right frame of mind. Knowing what makes you feel good, and that which provides you with good energy, lets you know you are on the right track. All of this starts with how you think, how you process your world…as you think, so shall you be. Positive actions and outcomes come from positive energy and emotions; and the way we think controls much of how we feel. Focus your thoughts on ideas that inspire you, and visualize those desires in the present moment as if they are true now. Picture yourself as though you already are what it is that you want to be, say it in the present tense and write it in the present tense. Like anything else in life that you want to be good at, it takes practice, practice, practice. Visualize everyday, and think of what it is you want for yourself in this life. As he thinks in his heart, so is he. - Proverbs 23:7 and... Therefore, I tell you, whatever you ask for in prayer, believe that you have received it, and it shall be yours. - Mark 11:24 What we focus on expands. For example, if you want to lose a few pounds and you focus on how bad you feel, or that you feel fat; then that is what it expands. It will be almost impossible to lose the weight when you are thinking this way; you will continue to eat way you are eating and feel bad about it. Instead, focus on the weight you want to be, and on how good you feel in your clothes, how you have that extra energy that puts the bounce back in your step; picture yourself feeling slim and looking slim and feeling great! Of course, you will need to eat more of the right foods (fruits and vegetables,) and less of the less healthy foods (packaged and processed foods, white breads, crackers, and too much of anything). Yet, in the right frame of mind, it will be easier to take the steps in the direction of your dreams. Focus on what you want. Focus on the good in your life and not on all of life’s problems. This premise has been spoken from many spiritual leaders, psychologists, and philosophers through all times. Carl Jung, a 20th century psychiatrist and founder of analytical psychology, says in so many words that we should focus on what is working in our lives and not on what is not working. Most of life’s problems are not solvable. By focusing on what is working in our lives opens our minds to opportunities and possibilities that we otherwise would not see. It expands our horizon. This has been clinically proven. What we think about expands. Von Goethe’s quote reminds us to focus on an idea that gives us excitement and energy! Just one simple idea that is your idea, will spark your imagination, and fuel your energy and creativity through your very heart and soul. It is your authentic self shining through and that in which you came into this world with. The desire is already in you, and when you tap into it, you will be inspired. To be inspired means you are in spirit. Just begin it! It will strengthen you, make you feel amazing, give you purpose, and open your mind to all opportunities and possibilities. It only takes one idea. As you know, with God, all things are possible. Live Healthy. Dream Big. Be Bold. Health Inspires. |
Kathryn ScoblickMy passion and purpose is helping people reach their full potential and master their wellbeing. Categories
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Disclosure: Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in a diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from your doctor or other qualified health care provider concerning your overall health and wellness, including your physical, mental and emotional wellbeing. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately. It is your choice to follow the suggestions, opinions and advice given by a Health Inspires wellness coach.
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