Self-Empowerment: What does it mean?

It means being the person you want to be
and following the path you want to follow.

Self-empowerment is not about what you do.

Self-empowerment is about who you are.

When you feel helpless in your circumstances, you are not self-empowered. When you are dependent on others to make decisions for you and provide for your every need, you are not self-empowered.

Five Toxic Words NOT to Say

Should – Ought to – Need to - Have to - Must

These five words can be toxic, in that they do not create a sense of self-empowerment; rather they can produce feelings of guilt, resentment, and hopelessness.

Three ways to empower yourself

1. Be aware and pay attention to the words you say. Are you saying any toxic words to yourself or others?

2. When you catch yourself saying a toxic word, mentally throw the word into a fire and let it burn to ashes. Do this every time you hear yourself utter a toxic word.

3. Purposely and with awareness use the words could, choose, and want.

When you are aware that your behavior or circumstances are harmful to you or someone else, using these toxic words may or may not motivate you to change your behavior or circumstances. The goal is to change your behavior by becoming self-empowered and changing your situation from the inside out, not by being forced to by outside influences. When you let others have control over your emotions and actions, you give them your power.

Choose for yourself carefully. For example, if your current situation warrants a major change, telling yourself you should, ought to, need to, have to, or must do this or that, will likely cause you anxiety and produce little change. Instead, after considering all options for your current situation, write down the following:

1. Things you could do;

2. Things you choose to do;

3. Things you want to do, and

4. Things you will do.

By doing this you are becoming more self-empowered and developing the ability to create what you want to create in your life. Sometimes, however, you may want something; but you are not willing to choose the course of action to achieve your desire, but at least you are taking responsibility for your situation. The act of taking personal responsibility for yourself promotes personal growth, which is itself a sense of self-empowerment.

Stress "management" has become a multi-million dollar industry.

Everywhere you go there are books and magazine articles on stress management. There are entire websites dealing with stress.

But let me clarify one thing. I do not like the words "stress management." When I am dealing with excessive stress, the last thing I want is needing to "manage" one more thing. I prefer the terms "easing stress, de-stressing, or stress relief."

Stress is part of everyone's life; some stress is beneficial and some detrimental. What is the most detrimental to our health is stress that builds up and does not get released.

Unrelieved stress can cause depression, anxiety, and chronic diseases. Stress that builds up can complicate chronic diseases such as hypertension, high cholesterol levels, and diabetes, along with other conditions.

Many things can cause stress than can become toxic if we do not balance our lives and reduce stress. From childhood to our elderly years, stress is everywhere. We must never negate the stress that children experience as well as the elderly. And adults of all ages and backgrounds live through stressful events.

What complicates stress is when we feel hopeless to do anything about it. How we view stress, the actions we take to reduce it, and accepting it when it cannot be changed are important things to remember when analyzing our stress levels.

What causes you stress?

• High-stress job

• No job and not enough money

• Difficult relationships

• Illnesses

• Being a full-time caregiver

• Depression or anxiety

• Lack of a support system

• Unhealthy environment (work or home)

• Loneliness

• Too much to do

The list can go on endlessly. The stress you are experiencing will determine specific needed action.

Obviously, if you just lost your home in foreclosure, doing jumping jacks and deep breathing exercises will not solve your house problems. But enjoyable healthy activities and a proper diet may help you deal with the stress better, have a better outlook on life, and actually help you come up with creative ideas to solve your problem. Listen to everything that comes into your mind to see if it offers you ideas and ways to improve your stress levels.

Years ago when I was a single mother going to school, I was so stressed that I couldn't even breathe deeply. As I was learning yoga and deep breathing practices, I would cough every time I tried to take a deep breath. I was mega stressed. I realized that when I was the most stressed, I actually would hold my breath unconsciously. That certainly didn't help matters. With practice, I learned how to relax enough to at least breathe properly.

Check out my Wellness Way coaching program to help you get your stress under control. But beware, we will be talking a lot about what you eat and how proper nutrition can help with stress. Your body will thank you for it.

Energy Healing, What is it?

Energy medicine is identified by the National Center for Complementary and Alternative Medicine (NCCAM) in the United States as one of five natural healing modalities. However, theories and approaches vary among practitioners. More mainstream medical specialists are giving credence to various forms of energy healing. This is a modality that needs to be researched and experienced by individuals in order to make the decision if it is a viable route of healing for them

No ethical energy healer would recommend ignoring medical advice and treatment when it is necessary. Energy healing is most often used as a complementary approach to healing, rather than as an alternative to medical care.

My First Experience with Healing

When I was about 27 years old and a mother of six young children, I had a kitchen fire that severely burned my foot. I was in the hospital for about ten days with a dangerous infection. I spent several months in pain with an itchy ugly thick scar covering the entire top of my right foot. A friend told me about her sister who was learning foot reflexology. I had never heard of foot reflexology, but as she was just learning it, she agreed to come to my home for a very small fee to practice on my feet.

She had to be extremely careful with my right foot since the top was still very tender and covered with a scar that was about an inch thick. After massaging my feet using the traditional Chinese technique for foot reflexology, she put her hands around my feet (without touching them) and proceeded to do something I had never experienced. She just held her hands circled around each foot. The foot with the recovering burn on it began to feel like someone was pulling on it, even though she was not touching it at all. The pulling feeling was so strong that my foot actually arched and pointed, reaching towards her. After finishing the session, I looked at my foot. I could hardly believe what I saw. I looked at her, looked at my foot again, and then said, "Do you see what I see?" She said, "Yes, I don't know what to think." Remember, she was a student and just learning about this herself. To simply explain what I saw, the thick ugly scar tissue was thin. The scar was still a bit discolored, but the thickness had actually disappeared right before my eyes.

Now being the scientific thinker that I am, I did not believe anything magical had happened. Whatever she had done,  divine energy, or God had done through her, had simply made the liquid in the scar dissipate back into my system. The amazing thing was that it never became thick again. The only time you can tell that my foot was burned is if I have been barefoot in the sun and I get a tan. The scarred part of the skin does not tan.

That was only the beginning of my learning about natural healing. I personally have had some amazing unexpected experiences. However, I am not claiming that it works for all situations and for all people.

On a very personal note, I attribute all healing to divine power, and my personal goal is to merely be a helper to assist in the healing process.

In regards to physical activity, find your passion and start, small if you need to. Even jumping jax and dancing alone in the living room is a good place to start, along with the go-to jumping rope. Continue this if that is your style. However, many people need others to help keep them motivated. Probably many of us do, and that is okay.

Find your passion and get started!

Do something every day, regardless of how small or insignificant it may seem.

Fitness activities need to be enjoyable and stimulating, even while pushing yourself enough to gain health benefits. Both aerobic-type activities (dancing, walking fast, sports, etc.) and strength-building activities are needed. Weight-bearing activities not only improve muscle mass but increase bone density, especially needed in post-menopausal women.

Remember! Sedentary lifestyles lead to excess weight and chronic diseases. Physical activity is necessary for individuals of all ages, from children to the elderly.

Whether you join an exercise class, hire a private trainer, exercise with a DVD, walk with a friend, or dance alone at home to your music, anything is better than nothing. Getting started today if you do not already have a regular exercise program is vital to your long-term health and wellness.

Fitness and Physical Activity

There are probably few people who would argue against the importance of fitness and physical activity in regards to our overall health and well-being.

Research repeatedly shows the importance of living a physically active lifestyle in reducing stress, maintaining proper weight, and preventing and reducing chronic diseases.

What do you think about when you think about exercise?

• Enthusiasm

• Dread

• Work out at the gym

• Running a 5K

• Walking around the neighborhood

• Playing sports

• Aerobics class

One thing is certain, not every type of exercise is right for every personality type. There are people who love to exercise and people who do not. Part of the problem is when people who think they do not like to exercise concentrate on the types of exercise they do not like. They then simply assume they do not enjoy exercising.

Many years ago, I saw myself as a person who simply did not like to exercise. I really did not like it. The truth was, I did not like the types of exercises that many others thrive on. After taking a little quiz I found in a magazine about fitness (many years ago) what I discovered was that I simply did not like to exercise in a loud group, such as in an aerobics class. Others loved it. I did not. I tried running. That seemed to be the in-thing at the time. I fell and broke my foot, cracked 2 ribs, and sprained my ankle. So much for my running days. I was frustrated.

I discovered; that I like to walk quickly either by myself or with a partner. I like weight training; I like ballroom dancing (probably because I am dancing with one person at a time). I like hiking in the mountains; I do not like aerobic classes. In short, I like nature and I like to be alone, with a partner, or with a small group of individuals.

Other people thrive on loud music, large crowds, and competition. There is no right or wrong thing to like best. I encourage clients to discover their exercise personalities. A person is much more likely to succeed with a fitness program if they select activities they enjoy, not ones they are supposed to enjoy.

Mindfulness can be a bit tricky to understand and even trickier to practice for many of us. By definition, mindfulness is the act of living in the moment and accepting it without judgment. Mindfulness is all about "being" rather than "doing."

It is easier to explain with examples such as taking a mindful walk, eating a mindful meal, or even mindfully rocking a child. When taking a mindful walk, you would actually feel yourself breathe, feel the physical and emotional sensations of your body, and notice the surrounding environment (e.g., the different shades of green in the trees or the smell of freshly cut grass or the spring blossoms).

I can remember living on a farm as a child. During the summers I would often spend my time in the woods or the meadows feeling as though I was simply part of nature. I remember my delight in picking bluebells in the "upper woods" and playing house in the "lower woods." Even to this day, when I am on a quiet nature walk, away from cars, phones, and computers, I feel as though I simply belong there.

However, much of my life is typical - running here and there, or working on the computer for hours on end, not even noticing what is going on around me. Or worse, I am noticing everything that is going on and it is so overwhelming that I have to work to tune it out. The goal of mindfulness is to be alert yet relaxed, while focusing on what we are doing, or rather being.

Some explain this feeling as being in the "flow." This means experiencing something in such a positive enjoyable way that distractions go unnoticed. We are so used to having to multitask, that being mindful and being in the flow, is sometimes hard to even imagine.

The following are some ideas to help start practicing mindfulness, these will improve your ability to be aware of your experiences and your feelings.

• Be aware of smells, sights, and sounds around you without judgment.

• Notice how your body feels at different times of the day or after specific activities.

• Notice your emotional feelings. Do you feel calm, nervous or anxious, angry, or pleasantly content? What is happening in your environment?

• When you eat, pay attention to what, when, and why you are eating. Is it because you are really hungry, or are you bored or upset? Or is it simply out of habit (eating while you watch television)

Being mindful (paying attention) can actually help you understand yourself and help in making decisions. An example might be feeling irritated for no apparent reason, but when you pay attention, you notice that you can hear two television sets on in the background, sirens blaring in the distance, and maybe an offensive smell coming from somewhere. The opposite is also important, noticing and paying attention to what actually feels good enhances your state of happiness and sense of peace.

While working with Karen's Wellness Way coaching program, you will be encouraged to pay attention and note what you actually did and felt during the day. This can give you a better understanding of why you do what you do, as well as promote a sense of well-being.

What Color is Your Food?

Do you really pay attention to whether or not you eat colorful and healthy food? Sometimes we stress eat and then consume foods that not only break down healthy cells in our bodies but cause us to gain weight that we do not want or need. Some "foods" that are available or no healthier than cardboard. The next time you reach for a snack or quick lunch pay attention to what you are actually eating. Has it been processed so thoroughly that there are no nutrients left? Choosing colorful foods (no dyes) will put you on the right path to eating healthier.

The more colorful the food, the higher the nutrients.

The nutrients in colorful foods are called phytochemicals or phytonutrients. A plate of colorful foods (natural, not artificial coloring) will provide your body with needed antioxidants that help to prevent cell damage.

Blueberries, raspberries, and whole-grain cereal provide valuable nutrients any time of the day, not just for breakfast.

Dark green and colorful vegetables are filled with nutritious anti-oxidants. Before you take that first bite, decide why you are eating and decide if what you are eating is actually good for you.

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

What causes high blood sugar levels, and why is it harmful? The body needs and uses the nutrients in foods to nourish body organs. Without proper nutrients, body cells die. The pancreas releases the hormone insulin that allows the glucose from digested food to enter and nourish the body cells. When large amounts of sugar or simple carbohydrates inundate the body, the pancreas pumps out increased insulin. Eventually, the pancreas cannot produce enough insulin, or the body becomes resistant to the insulin. When insulin is ineffective, too much sugar remains in the blood and does not nourish the cells. When the blood sugar is higher than normal but not high enough to be diabetes, it is prediabetes.

Approximately 96 million American adults (one in three adults) have prediabetes, and most don't even know it. Without intervention, they are at increased risk for Type 2 Diabetes, heart disease, and stroke. A simple blood test by your healthcare provider will diagnose prediabetes. Reducing blood sugar levels back to normal is possible and much preferred than the alternative.

STEP 1: Know your blood sugar levels

A glucometer is a simple blood glucose monitor. Purchase a glucometer at a pharmacy or online. It is easy to use and is necessary when tracking one's blood sugar levels. When fasting for at least eight hours or more, a healthy blood sugar level would be less than 100. Two hours after eating, a healthy range would be less than 140. Tracking one's blood sugar level is only the first step in lowering it.

STEP 2: Foods to eat and not eat

Learning what foods to eat and not eat is the next step. Read labels on all foods that have them. When "sugar" is listed, or one of its many names (such as corn syrup), it might be one to put back on the shelf. Learn the glycemic index (GI) of different foods. The higher the glycemic index, the faster it will raise your blood sugar level. The American Diabetes Association rates the glycemic index scores as "low" for 55 or below, "moderate" for 56 to 69, and "high" for 70 and higher. A simple internet search for the glycemic index of white bread is 71, while the glycemic index of 100% whole grain bread is 51. Become familiar with the GI of various foods. Simple carbohydrates, such as sugary desserts, soft drinks, and processed foods will spike blood sugar levels faster than high fiber complex carbohydrates.

STEP 3: Herbal Remedies

Along with monitoring one's blood sugar levels and eating the proper types and amounts of food, many people have found numerous herbal and natural remedies helpful. This is not a complete list, but a few include cinnamon, fenugreek tea and seeds, marshmallow root tea, aloe vera, ginseng, prickly pear cactus, ginkgo, and garlic.

For those already taking diabetes medication or pregnant or nursing women, consult your healthcare provider before adding herbal remedies.

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

Spiritual Wellness refers to developing and experiencing morals, values, and purpose in life. As with the other areas of wellness, spiritual growth affects total wellness. The synergy of all aspects of wellness creates balance or imbalance in life.

There are multiple paths when developing spiritual health and identity. Spiritual wellness has less to do with a specific religion and more to do with experiencing a connection or relationship with a power greater than the conscious mind.

Spirituality is important. It is personal and will be experienced diversely by most everyone. Many people will develop spiritual wellness through religion or religious beliefs. Others will experience the spiritual process through meditation or thoughtfulness on who they are and what is happening in life.

Society often presents many challenges when focusing on developing spiritual awareness. Learning to view these challenges through a spiritual perspective can bring understanding to a chaotic life. That understanding can create motivation to improve life or bring peace to accept it.

Seeking to understand the connection among all earth's living - be they human, animals, or nature -   can bring a sense of spiritual wonder to life. Accepting that there is a reason for the "why" of life, even when it is not fully understood, brings both fascination and personal peace.

For some, being among like-minded people - a church or one's "tribe" - will bring a sense of purpose and fulfillment. Others may find their spiritual path a private and authentic way of life. Whatever avenue is chosen to achieve spiritual wellness, there are commonalities. A sense of purpose, developing and understanding personal values, and connecting to one's belief in God, a higher power, or a universal greater knowledge promotes spiritual growth and well-being.

By Karen Best Wright

Published in Albemarle Tradewinds

AlbemarleTradewinds.com

Environmental Wellness ranges from one's personal space to the all-encompassing physical world. Our earth's resources and environment are crucial. However, this article refers to personal environmental wellness, one’s home, neighborhood, and work environments. As with the other areas of wellness, one's personal environment affects all areas of health and wellness. The synergy of all aspects of wellness creates balance or imbalance in life.

When evaluating the home environment, there are several things to consider. The first is basic safety. One end of the spectrum is a dirty home, infested with insects, cluttered floors, and in need of vital repairs, causing a dangerous impact on health and wellness. The other end of this spectrum is a clean and orderly house that is maintained, creating a sense of peace and safety. The home environment directly impacts a person's physical and emotional well-being.

The neighborhood environment is crucial when it comes to safety issues. Is it safe to walk the neighborhood, especially at night? Is there a feeling of peace and beauty or anxiety and apprehension? Creating safe neighborhood environments usually requires the help of more than just the residents living on a specific street. It may require the support of an entire community. However, even individual residents can take a trash bag on a walk and pick up clutter, improving the safety and appearance of their little piece of the world.

The work environment is significant when a person spends a sizable amount of time each day at work. OSHA rules are put in place to prevent physical hazards in the workplace. However, even within those rules, there may be challenges. While one person might thrive in a busy and noisy work environment, another will not. Along with the physical safety of the workplace, the emotional and social environment also impacts employees. Are supervisors or other employees kind and supportive to each other or difficult and rude? An adverse work environment is stressful and can set a person up for a life feeling out of balance.

When evaluating your environmental wellness, remember to consider what you have total control over and when you need the collaboration of a team. A team effort creates a positive approach to a healthy personal environment, whether family members, neighbors, or co-workers. Living in a healthy personal environment benefits all areas of life.