Acupuncture and More…

Everyone has heard the expression, “You are what you eat.” This very simple saying means more and more each day as we gain a greater understanding about how foods affect us.

•    The food you put into your body has an effect on your physical appearance, energy levels, bodily processes and how well your brain functions.

Your brain is a system of chemical connections firing off at each other so fast that it’s almost impossible to fathom. Well, the food you eat affects the chemical make up of your brain, altering how it acts and works.

Feelings and emotions also affect your brain. Obviously feelings are born in the brain, and, depending on the emotion, they can alter the brain chemistry. For example, some people with mental health issues do not produce certain chemicals in their brain, which radically changes their behavior patterns.

There are things you can do to regulate this chemical reaction on a daily basis, and it’s simpler than you may think! Eating certain foods can specifically affect different functions of the body, the chemicals in your brain, and your emotions.

Here are some healthy foods you can eat to help optimize both your body and mind:

1.    Omega-3 Fatty Acids. Eating foods high in Omega-3s has a great deal of health benefits, including improving your brain’s development and functions. The Omega-3 fatty acid, DHA, is an important polyunsaturated fat found in the brain.

•    Fish is a great source of Omega-3 Fatty acids, including DHA.

2.    Choline. Choline is a chemical building block of every cell in your body. Choline has also been shown to help with retaining information in your memory. The more choline your lifetime diet includes, the less likely you’ll be to face extreme memory loss as you grow older.

•    Eggs yolks have a high concentration of choline in them.

3.    Antioxidants. We all recognize the health benefits of antioxidants in fighting diseases, but did you know a cup of hot cocoa has a higher concentration of antioxidants in it than either red wine or green tea? It’s true – as long as you use a dark chocolate.

•    Serve a cup of rich dark hot cocoa after dinner, and know you’re actually taking good care of your health!

4.    Green Tea. Have a glass of green tea every day to help keep the cognitive functions of your brain in tiptop shape. Studies have shown 70% of people who drank green tea showed an improvement in the functions of the brain.

5.    Cranberry Juice. This beverage is not only good for your body, specifically, kidney and urinary functions, but it can also help prevent a stroke. Cranberry juice has also been shown to help reduce brain cell damage after a stroke.

6.    Mangosteen Juice. This botanical was shown to reduce certain parameters of inflammation and to improve weight and body fat in an overweight population, this has positive implications in the future prevention of cardiovascular disease and diabetes.

Eating a well balanced diet that includes fruits, vegetables, protein, and some fat is the best way to nourish both the body and mind. Our bodies are highly complicated machines requiring many different things to function properly, and what we eat determines how it functions.

By taking simple steps to optimize your nutrition, you’ll also optimize your mind and body. Start making healthy, nutritious food choices today and enjoy looking, feeling, and thinking better.

My deadlines are important to me and with careful planning I am able to achieve anything I set my mind to. I plan ahead to ensure I am at my best in order to become the success that I deserve.

I make plans to achieve my goals without stress. When I do this, I confidently and calmly meet my aspirations.

When I create an effective plan that helps me meet my deadlines, goals and desires in life, I am able to accomplish more with ease. I enjoy the success I create for myself.

Visualizing my goals with their deadlines helps me create a solid plan of action. I also leave wiggle room for unexpected changes in case things come up. This allows me to accept little bumps along the way without losing sight of where I am meant to be.

I enjoy the relaxed feelings I have when those little bumps come up because I have left room for them in my plans. In turn, I enjoy my journey along the way and I celebrate my success when I reach the finish line victoriously.

Today, I carefully construct my plans and remember to leave myself some wiggle room. By doing this, I can meet my deadlines no matter what obstacle may arise in my path. I can enjoy my journey and feel the satisfaction of success.

Self-Reflection Questions:

1.    Have I planned ahead to meet my deadlines?
2.    Have I allowed wiggle room in my plans?
3.    Can I take delays in stride because I have planned for such possibilities?

I communicate effectively with others because I am true to myself.

My partner and I are able to have a deeper level of communication because I am fully aware of my thoughts and feelings. I know what I want to say because I have thought it through and talked realistically and honestly with myself first.

My relationships are important to me and I value my ability to communicate my inner thoughts effectively. I am able to do this because I practice what I want to say before I say it.

Coming to a full understanding of myself allows me to think through any frustrations and realize how my words may affect my partner.

I can vent frustrations, share excitement, and be prepared for conversations by first reflecting on my own needs. Oftentimes I find that what I really want to say is very different from the way I first felt about the situation.

When I am open and honest with myself first, I can then convey my feelings to my partner with confidence. My relationship is stronger because I first had a conversation with me.

Today, I prepare for communication with my partner by first talking with myself. I choose to take the time to vent any frustrations and sift through unnecessary dialogue in my own conversation before I have it with my partner.

Self-Reflection Questions:

1.    Have I thought through what I want to communicate to my partner?
2.    Have I had the conversation with myself first?
3.    How did the conversation with myself lead to a better communication experience?

By creating the optimal schedule, I give myself more quality time to enjoy each moment of every day. When I take the time to breathe deeply and feel the breath traveling through my body, I am recharged.

The time with my family is precious to me. I cherish every moment I am with them and use our time together to strengthen our relationship through love, gratitude, and support.

I refuse to over-schedule myself or allow myself to become too busy in life. By balancing my time, I can give attention to myself and relax. I am better able to focus on each area of my life and give everything my very best.

When I balance my time effectively, my work improves, my family is respected, and I feel happier and healthier.

In my schedule, I include time for self-reflection. This enables me to grow and improve. I also give a high priority to me time and relaxation in my daily plan. My life is richer because of the quality time I give myself.

I give myself this time because I am worth it and everything in my life is made better when I am good to myself.

Today, I focus on creating a schedule that is right for me. Self-reflection and relaxation are priorities in my life so I can have leisure time to spend with my loved ones. I intend to enjoy my day fully and truly experience each moment.

Self-Reflection Questions:

1.    Have I created me time in my schedule?
2.    How do I typically over-extend myself?
3.    Have I taken the time to sit back and enjoy the day?

Whenever I begin a task, I take time to make an action plan, and then I jump right in. My plan brings me the confidence to forge ahead, knowing that I deserve great success.

When creating my plan, I divide the task into small, attainable actions. This gives me step-by-step instructions of what to do from beginning to end. When I complete the simplest of tasks first, I build a powerful forward momentum.

Even though I know my plan is sound, I don’t set it in stone. If circumstances change, I adapt with ease. Changing course from time to time is okay, just as long as I am still moving toward my goal.

I have the tools and techniques that I can use to relieve stress in times of challenge, bring confidence in times of doubt, and energize me if my motivation wanes.

When obstacles arise, I take them in stride. If I’m feeling stressed, I simply take a moment to breathe deeply. Deep breathing relaxes my body and gives my mind a surge of oxygen to help clarify my thoughts.

If doubt creeps in, I use positive self-talk and affirmations to replace any negative thoughts I may have. This renews my confidence in my abilities.

To keep my energy at its best, I eat right, exercise, get enough rest, and take time to rejuvenate my spirit with meditation and prayer.

My step-by-step action plan empowers me to overcome any challenge and accomplish any task.

Today, I choose to tackle my tasks with renewed energy and confidence. With my action plan and set of valuable tools, I can take swift action toward success.

Self-Reflection Questions:

1. What tasks am I delaying?
2. Have I written an action plan?
3. How do my tools and techniques help me accomplish my tasks?