Become a Healthier You

Courage: Overcoming Fear and Igniting Self-Confidence – Review

Evelyn Parham — Thu, 17 May 2012 03:12:33 +0000

I am participating in the TLC Book Tour and today, I share with you my review of Courage: Overcoming Fear and Igniting Self-Confidence (HarperOne; April 25, 2012; Hardcover and ebook), written by Debbie Ford.

You Should Read This Book:

if you want to stop being a people pleaser
if you want to want confidence to be true to yourself
if you want courage to say no to people
if you have fear of failure
if you have negative thoughts
if you are fearful of defeat
if you want to overcome insecurity
if you want to stop blaming yourself for things you cannot change
if you want to live in the moment and move out of your past
if you are passionate for something, but have yet to launch out into the deep
if you need courage to do what whatever your heart desires.

About Courage

Courage is a book that focuses on transforming fear, unworthiness, insecurity and powerlessness into courage, confidence and emotional freedom. Debbie Ford reveals a transformational process to gain confidence, harness power and live in full self-expression.

There are two parts of this book:

A New Paradigm

Moving From Your Head to Your Heart

Total number of pages: 240

My Thoughts About Courage

I was interested in reading this book because, Debbie Ford, has cancer and she is fighting with courage forging ahead without fear. Debbie shares how she had to slow down and take care of herself. This is also when she realized that she was a people pleaser. I enjoyed what Debbie shared about herself and how she learned from her life experiences.

It was very difficult for me to stay interested in this book because I don’t typically read self-help books, but when I got to Part II, I didn’t put it down until I finished reading the whole book.

As I hung on Debbie’s written words, I had flashbacks to when I was a child and the life experiences I had. Debbie tells the reader in her book not to dwell on the negativity and to not live in the past, but to take everything that we go through as a learning experience. She also says that these life experiences make us who we are and it helps us as we navigate the lives we are living. These life experiences are lessons that make us stronger.

True courage comes not just from feeling confident and strong, but from being the honest, authentic expression of yourself. – p.55

This book helped me to have courage to say no to people when I know I should say no. Courage also opened my eyes to the fact that I am negative about certain things and I blame myself for those things, that I didn’t and don’t have control over. I just have to let it go.

There were so many times in this book where I found myself relating to the personal stories of those who have worked with Debbie. I always enjoy reading about other people’s life experiences and how they dealt their problems.

I am glad I read this book, because I have issues that I must work through and not live in what could have or should have been, or why me, but I must live in the now.

Freedom reigns when you don’t have to put on airs or hide your true thoughts, feelings, and beliefs. Freedom reigns when you can speak your gifts out loud and stand up for your greatness and your greatest truth. Freedom reigns when you embrace the courageous warrior that lives inside you. – p. 56

Conclusion

If you blame yourself for things you had no control over, fearful in launching out or following your passion, you have to read Courage. Courage will ignite a fire in you, so much so, that you won’t have any choice, but to step out of your fear and grab hold to courage.

I leave you with a favorite quote in the book:

Ralph Waldo Emerson once wrote, “Who you are speaks so loud I can’t hear what you’re saying.” To feel like a confident and courageous warrior, you must look the part. You must take care of yourself as a precious, priceless messenger. You must reflect the value and esteem in which you hold yourself. It is time to take back your power-not for the approval of others, but for how you will feel inside. – p.191

About the Author

Debbie Ford is a nationally bestselling author of The Dark Side of the Light Chasers, The Secret of the Shadow, Spiritual Divorce, The Right Questions, The Best Years of Your Life, Why Good People Do Bad Things, and The 21-Day Consciousness Cleanse, and a coauthor of the The Shadow Effect. Ford conducts workshops and trainings around the world supporting lifelong personal, emotion, and spiritual education and transformation. She lives in San Diego, California. More at www.debbieford.com.

Zero Calorie Diet – 7 Weight Loss Foods To Incorporate

Uttoran Sen — Mon, 14 May 2012 13:00:09 +0000

This is a guest post written by Uttoran Sen.

Eat, but don’t put on that weight.

This is an amazing concept, where you can eat plenty of foods and yet it will add nothing to your daily calories intake. The secret is – “zero calorie foods”.

Just a quick reality check, while we say zero calorie foods, some of these below mentioned foods in our list here are not exactly a complete zero, rather just low in calories or perhaps their digestion takes away more calories than released. Either way, they sure keep your stomach full and yet contribute nothing to your weight.

1. Water – Yes, you might have guessed. But then why not mention something as pure as clean drinking water and after all, this is the real zero calorie food. There are many other benefits of drinking water, so if you haven’t already added this to your list, you better make sure to drink enough water every day. Also, try replacing your soft-drink consumption with water, among many other benefits; it will help to keep your weight in check.

2. Zucchini – A nutritious food, high in fiber, vitamin c, potassium and much more, yet the calorie content is too low. So, even if you eat a lot of zucchini you still won’t add much in terms of calorie and weight. Imagine eating potatoes of the same quantity, which would have been a real setback to your weight loss targets, however replacing it with zucchini whose 95% is water content, will surely help you in losing weight.

3. Celery – Another excellent vegetable that is rich in Vitamin K, Vitamin A, Potassium, Fiber, vitamin C, among many other things. Celery too is very low in calorie, so the amount of calories that are required to digest celery is equal to, or more than, the calories that are released by it after digestion. This is the concept of negative calorie food. More calories used and less calories gained and the stomach too remains full and metabolism at its best.

4. Broccoli – Perhaps the healthiest vegetable on this list, broccoli is rich in Vitamin C, k, a, manganese, fiber, potassium, you name it and broccoli has it all. Whether you eat broccoli as a raw salad or have it cooked, make it part of your regular meal or just eat it as a snack, whatever you do it won’t add any calories to your body. Broccoli, like the other foods on this list is a low-calorie food, which is packed with vitamins and cancer-fighting anti-oxidant value but does not contribute to your weight, rather helps in your weight loss goals.

5. Watercress – Seaweed anyone? There are many health benefits of watercress; it is rich in iron, calcium, vitamins A and C among many others. It has iodine that helps your thyroid gland. Now coming back to the weight loss point, losing weight is not just about calories, the overall body functions matter a lot. Something like watercress that has positive effect on your kidneys and liver helps your body to maintain an overall good working condition and thus it keeps weight in check. Also, the same principle of low-calorie applies to watercress as well, since not enough calories are released after digesting it, it becomes a negative calorie food.

Grapefruit – The grapefruit diet is quite popular, rich in Vitamin C, A, fiber, potassium etc. but when it comes to calories, it is way low. But that is not all, grapefruit has an effect on the insulin due to the anti-oxidant property it has, and thus it influences your liver to cut down on the long-term fat storage production.

Kale– Another high quality vegetable that has Vitamin K, A, C, manganese, beta-carotene among many other nutrients, but again, when it comes to calories, it is too low.There are many negative calories or zero calories food, and a lot of them come from the highly nutritious vegetables. You can think of these as a weight loss tool; however the benefits are much more.

The suggested approach is not to just replace your regular diet with these foods but to supplement it. Try adding a new vegetable everyday to your regular diet.

Look for long-term results and make sure to do some exercise and lifestyle improvements, as diet is just one side of the weight loss coin.

About the Guest Author – Uttoran Sen is a Freelance writer and a self-proclaimed expert on finance; he provides financial advice so that you can get the best credit card.

Image: Grant Cochrane / FreeDigitalPhotos.net

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24 Reasons to Say Good-Bye To Sugar, Cheese, Chocolate and Meat

Evelyn Parham — Wed, 09 May 2012 13:13:27 +0000

Have you ever wondered why chocolate or cheese seem to call your name almost every day? There is a reason why people enjoy chocolate and cheese.

If you find that you can’t get enough of the sugar, chocolate, cheese and meat, you should check out Breaking the Food Seduction by Dr. Neal Barnard.

After reading this book you will understand why it is hard to break your addiction to these foods.

If you want to break the seduction or your habit of eating the above foods here is a little motivation to help reinforce breaking your unhealthy eating habits:

1. Your family and friends will have a healthier you.

2. You’ll slim down.

3. You’ll cut your chances of cancer risk.

4. You’ll reverse heart disease.

5. You might even prevent back pain.

6. You’ll stay young sexually.

7. You can prevent diabetes, or even reverse it.

8. You can reduce your blood pressure.

9. You can say good-by to constipation.

10. You might cut your risk of appendicitis.

11. Bye-bye hemorrhoids.

12. You’ll be safer from food-borne illnesses.

13. You’ll keep stronger bones.

14. You’ll reduce menstrual symptoms.

15. You’ll have more energy.

16. You’ll be healthier in your old age.

17. You’ll be more likely to make it to old age.

18. You’ll find new and interesting tastes.

19. You’ll save money.

20. You’ll save serious money (medical).

21. You’ll help fight world hunger.

22. You’ll be a real environmentalist.

23. You’ll be kind to animals.

24. You’ll be kind to farm workers.

If you are trying to give up the sugar, chocolate, cheese and meat, the above list should motivate you to get the ball rolling.

Breaking the Food Seduction written by Dr. Neal Barnard is a helpful book that will get you started on the path of becoming a healthier you.

Source of Information: Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings – And 7 Steps to End Them Naturally

Image: David Castillo Dominici / FreeDigitalPhotos.net

Green Smoothie Ingredients from Carolyn’s Corner

Evelyn Parham — Fri, 04 May 2012 13:16:50 +0000

Carolyn's Green Smoothie

Have you ever wondered about what you should put in your smoothies? Learn what’s in the ingredients you add to your green smoothies.

Today, Carolyn Akens shares with us her top smoothie ingredients and why they are good for you.

When making a green smoothie you can add bananas, apples, pineapple, ginger, flaxseeds or flaxseed oil, hemp protein powder, various greens (spinach, kale, cabbage, etc.)

Bananas – phosphorus, calcium, potassium, vitamins A, C, E, B6, niacin
Apples – vitamins C, B, B6, beta-carotene, fiber, potassium, phosphorus, calcium
Ginger – calcium, fiber, iron, magnesium, manganese, potassium, protein, selenium, sodium, vitamins C, E, B6
Flaxseeds – high in lignans, omega 3s, fights cholesterol, diabetes, cancer, constipation, inflammation, heart disease
Spinach – fiber, aids in digestion, prevents constipation, helps maintain low blood sugar, flavonoids that fight prostate cancer, anti-inflammatory, age-related macular degeneration (#1 cause of blindess in people over age 55)
Pineapple – bromelain which is an enzyme that helps the body digest protein, calcium, potassium, fiber, vitamin C, rich in manganese, strengthens bones, keeps your skin beautiful, lessens the risk of hypertension
Hemp Protein Powder – good source of iron, calcium, vitamins B, E, fiber, fights cancer, arthritis, omega 3, 6, and 9, chlorophyll, fiber

Green Smoothie Recipe

1 frozen banana
1 apple (or pear, orange, peach, mango, pineapple, etc.)
1 knob fresh ginger
1 Tablespoon ground flax seed or flax seed oil
2 cups dinosaur kale (or spinach, romaine lettuce, celery, cabbage, Italian parsley, etc.)
1 Tablespoon hemp protein powder
20 ounces water

Blend all ingredients until smooth.

Carolyn Akens, holistic health coach, personal chef, and raw food educator, is known for her ability to coach women and families on reclaiming their health by eating whole foods. Carolyn also trains and coaches Raw Chefs and Raw Instructors and teaches raw classes and workshops. Visit www.CarolynAkens.com for your FR*EE gifts…How to Become a Skinny Mother or Grandmother, Raw Recipes, and Healing Foods!

Calcium: One of Most Important Minerals

Evelyn Parham — Wed, 02 May 2012 15:55:20 +0000

The most popular question that a vegan gets asked is, “Where do you get your protein?” But there is another popular question that falls in second and that is, “How will you get your calcium if you do not drink milk?” There are many ways to get calcium without drinking milk. Today you will learn about Calcium, the macromineral.

What is a Macromineral?

A macromineral or a bulk mineral includes calcium, magnesium, sodium, potassium, and phosphorous. The body needs macrominerals in larger amounts and we can get most of these minerals from what we eat.

The Importance of Calcium

Now that you know that calcium is a macromineral, here is what calcium does for the body:

Calcium,

is beneficial in the formation of strong bones and teeth
helps maintain a regular heartbeat
maintains nerve impulses
is needed for muscle growth
helps prevent muscle cramp
is essential in blood clotting
helps prevent cancer of the colon
helps lower blood blood pressure
prevents bone loss, especially osteoporosis
provides energy and is in the structures of RNA and DNA
improves the activation of several enzymes

Symptoms of Calcium Deficiency

Muscle cramps
Nervousness
Heart palpitations
Brittle nails
Eczema
Hypertension
Aching Joints
Increased cholesterol levels
Rheumatoid arthritis
Tooth decay
Insomnia
Rickets
Numbness in the arm and leg

Sources of Calcium

Green leafy vegetables
Almonds
Asparagus
Blackstrap molasses
Brewer’s Yeast
Broccoli
Cabbage
Carob
Collard greens
Dandelion greens
Filberts
Dulse
Kale
Kelp
Mustard greens
Oats
Parsley
Seeds
Tofu
Turnip greens
Prunes
Hijiki *

*Hijiki is a sea vegetable that has the highest source of calcium known to man.

Source of Information: Vitamins and Minerals from A to Z by Jewel Pookrum

Image: Stuart Miles / FreeDigitalPhotos.net

The 4 Pillars of Great Health

Evelyn Parham — Mon, 30 Apr 2012 12:47:21 +0000

Everyone wants to have good health. But to have good health you must do some things regularly to make sure your health is on point. You cannot take your health for granted and you have to take care of yourself. If you don’t take care of yourself now, you’ll pay later.

I stopped by Vitamin Shoppe, to buy a few things. The man who checked me out put a newsletter and magazine in my bag. I love reading, especially about health topics. Today I want to share with you some information that I know you will find helpful.

Information from The Herbal Pharmacist: A guide to Optimal Wellness Newsletter published by David J. Foreman, RPh., N.D. and below is Dr. Foreman’s list of 4 Pillars of Great Health:

Supplementation

How you incorporate vitamins, supplements and other “natural” remedies into your daily health regimen. Supplementation can also refer to themes when your body requires certain remedies for specific health concerns.

Diet

The foods and beverages you choose to fortify your body each day. Diet also incorporates individual eating habits.

Exercise

What you do to physically challenge your body beyond your required daily activities

Mental Health

How you feel about yourself, your relationships, your work and surroundings. Mental Health includes, spirituality, self-esteem, stress management, and self-fulfillment.

Discussion: What are you doing for great health? Do share!

Image: Ambro / FreeDigitalPhotos.net

Support Your Local Farmers

Evelyn Parham — Wed, 25 Apr 2012 15:34:32 +0000

I have lived in my area for ten years and I recently learned that there is a farm in my area. The farm is local, so local that it is almost in my back yard. I discovered it when I saw a sign that said “Pick Your Own Strawberries.” My little twin and I love strawberries and we will pick some very soon.

Lone Oak Farms Location

The name of the farm is Lone Oak Farms . If you are from Georgia and are in the area, check it out. The Lone Oak Farm is located on 7633 Forrest Road, Grantville, Georgia 30220. Right now they have strawberries and onions that are ready for picking.

The Lone Oak Farm is open 7 days a week, 8 AM -6 PM; late March through October. Soon they will have tomatoes, squash, zucchini, corn, beans, and much more. Blueberries will be ready in July. You can pick your own or buy already picked produce.

Growing Practices

Lone Oak Farm uses natural growing practices. Some produce is sustainably grown and some produce is grown using integrated pest management.

Support Your Local Farmers

I cannot wait to buy my produce from this farm, because I have yet to start my garden. It is a great way to support a local business in my community.

I am not too concerned about the produce being organic or non-organic. The produce does not travel thousands of miles to get to my kitchen. I would take produce that travels only 10 miles any day.

Through my experience as a gardener and local buyer of produce, these fruits and vegetables always have the best taste. There’s nothing better than fresh produce from a local farm.

Buying local helps reduce the carbon footprint and you also help support local businesses in your area. If you have local farmers in your area, please support them!

Buy local!

Get Back in the Game and Keep Playing (don’t quit)

Evelyn Parham — Mon, 23 Apr 2012 16:06:39 +0000

This is a short message to anyone who is having issues with slipping back in to bad eating habits, myself included.

Sometimes things that are going on around us and things that we have no control over can have a definite effect on what we choose to eat.

There are so many contributing factors to why we can’t seem to let certain foods go or why we slip back into our old ways when we know better.

I had some relatives visit me this weekend and when we went for dinner, I pretty much ate like they ate. My uncle loves to eat and I try to hang with him, but I just can’t.

I knew better, but, I slipped anyway. It doesn’t help when you have your relatives saying you need to eat, stop depriving yourself, and here’s the big one, you need to add a little weight.

The funny thing is that I think I do need to add some weight, but not too much. I know that all I have to do is increase my food intake.

I am not beating myself up for it. I will not stop playing in the game, instead, I will get back in the game and keep playing.

I may have to take timeout to regroup to get back on track, but I am in it to win it, and I will not quit.

Take Time-Out to Regroup

If you are off your game, don’t stop playing and don’t let a few set-backs break you. Instead devise your game plan and get back in the game. You may have to play the game a little differently, but no matter what, you must keep playing.

You may ask, “How do I regroup?” Here are some ways you can regroup and get back in the game:

Pray for guidance and direction.
Gradually get back in the game and don’t do things so fast. Take your time.
Revisit those books and documentaries that inspired and helped you make changes.
Realize that you are you and that you can’t do everything that everybody else does. You must play your game the way that is best for you.
Regroup and start again when you are ready.

Words of Inspiration

Failure is only the opportunity to begin again, this time more wisely. – Anonymous

What counts is not necessarily the size of the dog in the fight – it’s the size of the fight in the dog. – Dwight D. Eisenhower

Defeat is not defeat unless accepted as a reality-in your own mind. – Bruce Lee

When you get to the end of your rope, tie a knot and hang on. – Franklin D. Roosevelt

Never, never, never give up. – Winston Churchill

Now, let’s play ball!!

Image: photostock / FreeDigitalPhotos.net

Add Something to the Discussion (or don’t say nothing at all)

Evelyn Parham — Fri, 20 Apr 2012 14:33:41 +0000

I am getting tired of trying to figure out if someone is a human spammer of just a person who does not know the etiquette of commenting on blogs. I can usually tell if someone is a human spammer.

I have other bloggers who visit because they found my site on bloggers.com and many times the person visits and just wants to leave a comment. It is their way of letting me know they stopped by and I am okay with that.

And then here comes the human spammer. The human spammer adds nothing to the discussion he/she usually repeats what you say in the post and hardly ever uses their real name.

HCG Pellets, Online Drugstore and Baby Gift are not real proper names. The human spammer sometimes uses a real proper name, but you can tell when the comment is bogus.

Most bloggers frown on this, unless they want to have comments on their blog. I am one of those bloggers who frown on this. If you commented on a post and don’t see your comment show up, then your comment probably got sent to spam or the trash. Sorry!

Add to the Discussion

When you land on a blog and decide to leave a comment, add value to the discussion. Here’s a good example of someone one who is a master at adding value. Kymberly from Fun and Fit, commented on my post about junk food and she told us that “health food activates the brain.”

She shared a link about exercising our right to a better brain related to my post. I visited Kymberly’s site to check out the post and left a comment. Do you know I was not the only person who visited the site and left a comment?

Tamara from FitKnitChick, who also commented on the post, went over to Fun and Fit to check out the post. Kymberly added value to the discussion here on Become a Healthier You and I am sure that Tamara and I were not the only ones who visited to read that post. I know we both left comments.

I should add that Tamara added value and of course I stopped by Tamara’s site too.

When you add to the discussion, others will think to themselves, “Hmmm this person sounds interesting, let my pay them a visit and check out their site.” Comment Luv is good, but if you don’t have something to add to the discussion, no one will click your link, just plain and simple. I don’t care how many times you say, “Nice post or thank you for this information.”

Promise yourself today, that when you comment on a blog you will add value to the discussion. Doing this will not only add a comment to that site, but value as well. As a result you get new people visiting to your site, who might become regular readers of your blog.

Final Words

There is a saying that if you don’t have anything good to say, then don’t say nothing at all. Well, in the case of blogging, if you do not add value to the discussion (good or bad), then you should not say anything.

Remember this the next time you leave a comment on a someone’s blog. Think of it this way, you are presenting your best self (you never get a second chance to make a first impression) when you comment on a blog and by doing so, those who see your comment will want to check out who you are, because you added something of value to the discussion.

If you don’t have much to say, then don’t leave a comment. Don’t leave a comment just because you want a DoFollow link, that’s just not cool!

What do you think about this topic? Speak on it!

Image: David Castillo Dominici / FreeDigitalPhotos.net

6 Reasons Why You Should Stop Eating Junk

Evelyn Parham — Wed, 18 Apr 2012 16:01:53 +0000

I have a blogging friend, Mr. Mitch over at I’m Just Sharing, who decided to eat vegetarian for one week. I am happy that he is doing this because Mitch has told me many times, “I don’t like vegetables and that’s just the way it is.”

I say to Mitch and to anyone who does not like eating vegetables, “The best medicine is food and these foods will not tickle our taste buds, they tickle our over all health, which is better than anything you could ever imagine.”

One day Mitch shared a link with me on Twitter. The link was to the documentary Forks Over Knives. I received a few more tweets from Mitch about eating vegetarian and that he would try eating vegetarian for a week. Mitch wants to see if he feels better after a a vegetarian diet.

Well, my friend, I don’t know if you will feel better after just one week, but I hope you do and that it will motivate you to eat more plant-based foods. I do know that if you make little changes over time, those little changes add up to bigger changes with big results and I know you will feel better doing that.

I am happy that Mitch decided to eat healthier than he usually does. He has shared on his blog that he is diabetic and I hope that he does feel better and that he continues eating more plant-based foods.

Today, I will give you some reasons you should consider giving up eating junk. But before I share with you those reasons, here’s something I want you to always keep in mind.

Healthy in, healthy out: Junk in, junk out. This means that if you put healthy food in your body, you will feel better, inside and it radiates to the outside. But if you put junk food in your body, you will feel like junk inside and that too radiates to the outside.

Okay, here are some reasons why you should consider giving up the junk:

1. It is devitalized. Devitalized means that there is nothing vital or living in the food that is beneficial for your body. Junk food doesn’t have much in it to keep your body running like a well oiled engine. Over time eating junk food will cause you to sputter and fizzle out. You will be wondering why you don’t have energy and why you don’t feel good. Eat more whole and fresh foods that have little processing, the foods that give you vitality or life.

2. It has a lot of stuff. I say a lot of stuff, because much of what is in the ingredient list is stuff. I can hardly pronounce the stuff and I studied organic chemistry and biochemistry in college. Make a pact with yourself to read the ingredient labels on all the food you buy and if you see stuff that you cannot pronounce, then you should not eat it.

3. It is high in sugar. On your next trip to the market, read the ingredient labels. When you read those labels you will see and notice that almost everything has sugar in it. I have to warn you that you probably will not see sugar listed. You will probably see words that you do not know that are disguised as sugar (there’s the stuff again). Learn what those words are.

4. It can make you sick. Eating a little junk food every now and then will probably not make you sick. It’s when you eat junk food over a long period and that is mostly all you ea that makes you sick. There are many people who eat like this and look pretty good, but as they get older it begins telling on them.

5. It can make you look older than you really are. I’m sure some of you have probably heard about Annette Larkin, the 70-year-old woman who looks like she is 40. Well, she looks younger because of what she eats. I have met a few other people who have blown me away, because they do not look their age. It is all because of what they choose to feed their bodies. Talk about aging gracefully, these people are doing it. Seeing people like this helps me keep on keeping on, even when when I stumble.

6. It is cheaper. Think of it like this, the less junk you eat the better you feel. Yes, the junk may be cheaper, but in the long run it can end up costing you, your most valuable asset, your health.

There are so many reasons why you should consider cutting out the junk food, I only touched the surface. The next time you are in the market, read the label and ask yourself, “Do I need to put this in my body and will it help my body?” If you answer no, then don’t waste your money.

Got anything to share? Speak on it below in the comment section!

Image: Grant Cochrane / FreeDigitalPhotos.net