I know things are dark, you might feel unmotivated and having a hard time getting excited about the future. I remember thinking that I wasn't interested in anything & I kind of felt like a bump on a log. Here's a tool that can make a big difference.
Visualization is all the rage right now, but it's actually been around for centuries. Some of the most successful people in history have used it. Thanks to The Secret, it is now a daily word.
For me it started out as a challenge, but actually turned into a fun project. What did I want from the future? At the darkest point in time I felt there was no future, only tension and feeling like no one else. If you are feeling this way, this activity is definitely for you!
Remember the fun of cutting and pasting from Kindergarten? We are going back. Grab those old magazines, a piece of paper, corkboard, or cardstock and get ready.
First step is to look through those old magazines and find images or words of things you wish you had in your life.
* Business person
* Fit/healthy person
* Smiling person
* Happy Family
* A Mate
* Money for financial security
* A home
Now take your time and trim each one out. Glue or tack it to your vision board. You can keep this in a binder, I have mine posted on the wall next to my bed. I like to stare at it sometimes if I am having a hard time sleeping. Final step is to look at it a few minutes a day. When you do I want you to feel gratitude for each item like you already have it. "Thank you for my new job, thank you for my happiness, thank you for my peace, thank you for peaceful sleep.... What ever you have posted. really feel it! Make sure you do this first thing in the morning and before you go to bed. It's amazing! You will start to see new things come into your life.
Now remember, don't listen to anyone else & you don't have to share your healing with anyone. They all seem to have their opinion, but they haven't been through what you have. Only you know what's right for you.
Ok, it's craft time! Get going!!!
I love to hear from you! Feel free to email me anytime if you need me.
All the best,
Amy
Thursday, April 30, 2009
See the Future
Warning: You could get in the best shape of your life!
I had no idea that when I decided I had to make an overhaul in my life for my mental status that my body would go through such changes.
After giving up sodas, candy, cleaning up my diet and working out at least 3 days a week - my energy improved, my mental state was much better & the changes to my body were amazing.
For the first time in my life I was not worried about how the scale read or how snug my pants fit, it was about saving my life - my mental life. I felt so out of control & this was a great way to feel like I was regaining some of it.
I got interested in how food effects how your body works & what exercise is most effective for mental stability. Most books don't cover those.
What worked for me was:
* Lowering my carbs to 70-80 per day & giving up processed foods
* Giving up sugar & limiting caffeine
* Exercising 4-5 days a week (interval & strength training)
* Drinking lots of water
* Adding basic supplements into my diet.
- Make sure if you are making drastic changes to your fitness level, diet & supplements always check with your doctor first!
When I joined the gym they wanted to know what I expected to achieve there - weight loss, muscle? When I told them it was for mental support, well I could have had two heads. He said that was the first time he heard of that.
After jumping in and becoming very committed, remember I am not an active person by nature, I lost 40 pounds in 6 months and was in the best shape mentally as well as physically.
Just just a word of warning, you might see lots of changes on the outside as well as on the inside. But focus on your healing, the looking hot is a bonus!!!
I love to hear from you! Feel free to email me anytime if you need me.
All the best,
Amy
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."Aristotle
Tuesday, April 28, 2009
Radiate while you Workout
At first thought you might giggle at the thought of radiating while working out. It sounds like a silly idea, but I want you to try it.
When I started to really pick up the pace on my exercise plan I found that while working out I started to feel really powerful. I have to admit I have never thought of myself as powerful. Actually I have always been the geeky girl who would trip over my own two feet. If there is a slippery spot on the floor, I was going to fall. So this was a new experience to me.
A few weeks ago I started to imagine that while I was on the treadmill or lifting weights that I was emitting a strong yellow light. I felt it was pouring out of me. It has gotten almost addictive to exercise to feel this strong and in control.
Next time you workout I want for you to focus on how you are healing your body, changing your life and starting to feel better. As the chemicals start flowing you might really start to look forward to those workouts. Try to incorporate interval training it will help relieve some of the stress.
If you are working out in the gym, make sure you have music that inspires you on your mp3. I also don't worry if anyone is looking at me, if they do I just try to imagine that they are inspired about how hard I am working to make myself better.
I hit the gym just about everyday at lunch. Somedays it's more intense than others. I am here & working right along with you. Feel free to email me anytime if you need me.
All the best,
Amy
Quote of the Day
Movement is a medicine for creating change in a person's physical, emotional, and mental states. ~Carol Welch
The Healing Hour
Today I want you to think of another time in your day. This focus is on The Healing Hour.
The Healing Hour is one hour in your day when you do something that shifts your focus on your movement toward healing. The time I schedule this fluctuates everyday. You can make it at the same time or just choose a time that works for that day.
Here are a few ways to spend that time:
· Exercise
· Read a book or reputable website ( motivation, nutrition, stress management, exercise)
· Declutter your home & simplify your life
· Listen to a Podcast or Meditation Music
· Do something for yourself that helps relieve stress
· Practice your Hatching Techniques
· Journal
I know how busy life can be! Sometimes I wonder if I could fit one more thing in. Truth is you need this time & you can't feel guilty at all. It's just about planning your day the best you can before it starts. We all have surprises in our day, but make this time a priority. It's ok if you break this time down throughout your day too. Sometimes it really helps to just "go on break for a few minutes". Just try to make that time uninterrupted if possible.
Today my Healing Time was at the gym during lunch time. I have interval training on the elliptical & strength training with weights today. I will have my MP3 player loaded with my favorite music.
Just put this little thought in your mind & maybe you can find time tomorrow. Don't jam your day full of commitments, right now you need a little space and time to Heal. You are not good to anyone if you are not good to yourself first!
Amy
Monday, April 27, 2009
Keep on Moving!
Have you listened to our weekly radio program yet? We are having lots of fun & talking about ways to help you break free. I get so excited to talk to all of you in person.
Of course answering questions on the spot is so much fun, but often I keep thinking about your questions long after I hang up with you.
On yesterday's radio program our new Peep Amber called in to ask "What do you do when you have things to do & you don't feel like it?"
We often don't feel like getting up and doing things because we might be depressed, stressed out or overwhelmed. Simple tasks can often feel like too much.
Best advice I have for you is that we often have to put on our brave face and push through it. The truth is that if we just remind ourselves of the sense of accomplishment we feel when we finish those tasks - it can really release that stress. Have stuff going on around you and you just feel like you can't get it together? Sure we all feel that way. But pushing through, sometimes those tasks are so quick to finish. We can really celebrate the small victory & feel useful. Takes one more thing off the list.
Remember the more you simplfy your life the easier it will become. Don't overbook or over commit. You are healing & working on hatching. We need to focus on our own day & not worry about saving the world.
After our talk yesterday Amber emailed me not long after & told me that she accomplished her tasks right after the show. Way to go!
Look though our site, there are lots of great tips. We are all on the right path to feeling great.I am always here if you need me. Drop me a note anytime!
All the best,
Amy
***Missed The Daily Egg? You can always go back and read past messages. You can also leave a comment about today's message there too!
http://thehatchedegg.blogspot.com/
"Don't dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer." Denis Waitley
Friday, April 24, 2009
A journal can be your best friend!
Have lots of thoughts running through your head everyday? Well of course you do, it's stress, depression & anxiety, right?
Getting rid of the negative self talk is one of the biggest challenges. I remember a time that they dumped in my mind even faster than I could register. I could hardly have a normal thought because these negative was taking over my life.
One way I found to release some of those thoughts was to journal. I carried a journal with me all the time so that when I was overwhelmed with thoughts I could right them out. Really helped get them out of my mind and on to paper. Seemed like I could kind of work the problem out better and it didn't seem so scarry if it was written on paper. It also gave me the chance to go back everyday and review what my scarry thoughts were days or weeks before. Then I could see a pattern that things really didn't go as bad as I thought they would in my head. You know 90% of things we worry about never happen. One more time, repeat after me....90% NEVER happen!!!
If you were to open my purse today you would still find My Healing Journal, My Journal for thoughts, My to-do list to keep me on track. These are the tools that helped with my healing. I will continue to do them, insurance that I will never return to that dark place in my life.
So your mission today is to find a journal to carry with you. Don't forget your pen. :)
It does not have to be anything fancy or expensive. Even a folded piece of paper would work.
Look though our site, there is lots of great tips. We are all on the right path to feeling great.I am always here if you need me. Drop me a note anytime! All the best,
Amy
***Missed The Daily Egg? You can always go back and read past messages. You can also leave a comment about today's message there too!
http://thehatchedegg.blogspot.com/
Thursday, April 23, 2009
Are Your Adrenals Burned Out?
Strong Body, Strong Mind!
We need to have a strong core in order to heal our minds.
It's amazing to me that after all of the test I have had no one mentioned anything about adrenals. Tonight's blog is a little lesson on your adrenal gland. It's amazing how this little gland can impact your stress/anxiety and depression.
The Adrenal Gland
Located on top of each of your kidneys, this round gland is approximately 3-4 inches in diameter. This gland is responsible for secreting the hormones adrenalin, noradrenalin. It produces norephinephrine, cortisol, and cortisone, aldosterone, testosterone, progesterone, pregnenelone, DHEA, and estrogens.
Problems from the Adrenal Gland:
· Cushing's Disease
· Addison's Disease
· Adrenal Burnout
For our group I am focusing on Adrenal Burnout, it is the most relative to our condition. Great news is that Adrenal Burnout can be corrected. Now, you can stop worrying.
Symptoms Include:
· Sunken eyes when severe
· Full Eyebrows
· Hair: Dry, Wispy, Sparse on Forearms and lower legs
· Skin: Dry and Thin
· Fluids: Can't hold onto water
· Headaches/Migraines
· Hot or Cold easily
· Cold Hand/Feet
· Emotional: Hyper-reactive
· Allergies
· Sensitivity to medications
· Anxiety
· Depression
· OCD
· Startles easily
· Insomnia
· Loss of concentration
There is a wonderful chart showing all of these symptoms and more at:http://www.drrind.com/scorecardmatrix.asp
Ways to bring your adrenals backGreat news is that everything on our website is what will help them to recover.
· Eat a balanced diet with low glycemic carbs
· Low/No Sugar· Minimal/No Caffeine
· Exercise Moderate/Interval
· Vitamin Supplements
· Lots of Water
· Relaxation
Look though our site, there is lots of great tips. We are all on the right path to feeling great.
I am always here if you need me. Drop me a note anytime!
All the best,
Amy
***Missed The Daily Egg? You can always go back and read past messages. You can also leave a comment about today's message there too!
http://thehatchedegg.blogspot.com/
"Every day do something that will inch you closer to a better tomorrow." - Doug Firebaugh
Are you Nesting?
Over the last few years I have developed a routine I do every night, no matter what time I go to bed. I have found that knowing what my evening is going to consists of gives me great peace. I also don't get that dreaded worry about panic attacks at night anymore. Every night is the same & last night I was OK.
Amy
"A good laugh and a long sleep are the best cures in the doctor's book." ~Irish Proverb
Take a Look in the Mirror
in the Mirror
When was the last time you really looked in the mirror? After reading this maybe you should go take a look.
Are you slumped over?
Eyes looking downward?
Sad frown across your face?
Take a good look.
Now stand up straight
Shoulders back
Lift your eyebrows a bit
and place a smile on your face
How's that? Now hold for a count of 5.
Studies show after seeing your own face smiling back at you in the mirror - stress and depression will lessen & last for a few hours. What great medicine.
Here is your challenge for tomorrow. Every time you run to the bathroom, stop and do this mirror challenge. Now I know you are drinking a lot of water so you should be in there at least once an hour. :) Lets see what a difference it makes. As you think about it tomorrow do a posture check while your sitting too. Get those chests off your lap - we need that deep belly breathing going on!
Let me know how it goes. It's amazing the difference you will see the first time. I was shocked how much better I look standing straight up. :)
I am always here if you need me. Drop me a note anytime!
Amy
"Life is like a mirror, we get the best results when we smile at it." -unknown
Rattle your Cage
I know what worked best for me was to get really fed up, really angry. I knew that I was not going to live this way one more day! I was not going to let this define me & I was not going to miss out on all of life's experiences. Life is too short and this is my one shot.
I knew that no one could change my mind. I wanted to get my body in the best shape so my mind could heal & that is exactly what happened. I worked on fueling my body with food, hydrating with good clean water, supporting with supplements, strengthen with exercise, and change my thinking with positive thoughts, gratitude & focus.
I focused on little else. I was completely focused on my healing. I used & still do a visualization chart. I have it posted on my closet door with images from magazines that represented what I wanted to become. I have a large smile, a toned body, happy family, and a stream for peace. Every morning I look at the images before I crawl out of bed and give thanks for each one. During the time that was darkest for me I would say thank you for each one as if I already had it. It focused my mind ahead of where I was. I would no longer wallow in what was wrong but focus on what would become. Every time my mind would shift to the negative I would replace it with stories of what was to become. It is all a mind game.
It's not easy & doesn't change overnight, but the rewards are huge! Make sure you read today's Peep story about Giovanna below. She is starting to put herself first & it is paying off. It starts coming quick when you put the effort in & Rattle Your Cage.
Scream, yell, hit the pillow - be mad that you have to go through this. Then picture yourself strong, happy & FREE! Tomorrow is the first day towards your goal. You will have bad days along the way, but just keep your eyes focused.
By the way, I won $10.00 from playing the lottery. I know it isn't much but the fact that I won means something to me. I guess I am not as unlucky as I thought. Perhaps praying and doing affirmations for prosperity is paying off. At least it helps me to believe that anything can be possible. Faith and hope are important to have if one wants good things to come into one's life.
Giovanna
***Amy Here: I am so proud of her. A few months ago she was really having a hard time. Now she has decided that she didn't want to continue living the way she was. She has made great changes and is receiving big rewards. She put herself on the list! Way to go Giovanna! Sounds like the crackling of Egg Shells to me! :) Make sure you celebrate all the small victories too.
Thanks to Peep Giovanna for today's quote!
"Don't wait for your ship to come in.
Row out to meet it" -unknown
Monday, April 20, 2009
Do you have the Attitude of Gratitude?
When was the last time you said "Thank You"? I know sometimes you feel really crummy and that's the last thing you really want to do. However, that is when you need to say it all the more!
You should start your mornings with a "Thank You" as soon as you wake up. It's the opportunity to start fresh & new. Look at it optimistically. Great things could happen today, you might feel a little bit stronger. What a great reason to celebrate.
Another great way to end your day & shift any negative focus you might have from the day is to journal your gratitude before you turn in for the night. When you start out it can be really simple stuff. "Thank you for today, thank you for my job, thank you for my friends."
30 days of journaling your gratitude has been shown to shift your focus. Make sure this is a habit you implement into your bedtime routine. It's done right before I turn out my light.
Today I am Thankful for you! I hope you are finding a little more peace today than yesterday.
I am always here if you need me. Drop me a note anytime!
Wishing you a peaceful day,
Amy
Saturday, April 18, 2009
Shift your Focus
Think about today. Where was your focus? On your stress, depression or worried about something that hasn't happened yet?
Did you know that what you focus on you are? Focus on being depressed you will be depressed. Focus on how alone you are, you are alone. Just think as you focus on a direction in your car that is the way you drive. Focus on driving into a wall, you drive into a wall.
I bet if you thought long enough about your big toe hurting on you right foot, it would start to hurt.
We are very creative people & what we shift our focus on, that's what our lives become.
What if you shifted your focus on healing?
What if you put all of your energy into it?
What do you think might happen?
This week as you notice that your focus is on how "bad" things are. Just tell yourself "But I am healing!" You can even add "I can't wait to ___________."
F-O-C-U-S - Just like those pictures where you stare at them until the image appears. Stare your new life down until it appears!!!
Wishing you a peaceful day,
Amy
Quote of the Day
"I've come to believe that all my past failure and frustration were actually laying the foundation for the understandings that have created the new level of living I now enjoy. "- Tony Robbins
Watch out for the Opposition!
Have you gotten fired up about making the changes in your life? Have you started to rattle your cage?
Truth is that when we finally make that decision not to take it anymore and we are ready to do almost anything to feel better the opposition comes out of the wood work.
I know that the more excited I got about breaking free the more resistance I got from people around me. People that had no clue what I had been through. People who didn't understand where I wanted to go.
Seemed that everyone had their opinion & they weren't always open to the ideas I had in mind. But something inside told me to stay the course. I stayed focused on feeling better & today I am all better. I am able to handle stress, in the best shape of my life & not dealing with anxiety, panic attacks or depression any longer.
Now every now and then the symptoms will creep in to test me and make sure that I am on track. It's just a great reminder to stay focused.
So tune out the negative thoughts, negative voices and smile and thank them for caring. Keep on track & one day soon you will feel as free as a bird.
I am so glad you are part of our community. Thank you for letting me share in your journey.
Wishing you a peaceful day,
Amy
"The greater the obstacle
the more glory in overcoming it." - Molière
Thursday, April 16, 2009
In the Loo...
-Hatch into Health with Patrice McArthy, RN, BSN
Hi Peeps, Patrice here. How's everyone doing on eating clean? Did you know you can get a clue if your diet is deficient by looking in the "loo"? The loo is a water closet, a toilet in Britain. So go on then, you can do it - just have a look at your poo in the loo.
formed, not loose
firm, not too soft
brown, not black or clay colored
tubular shaped, not balls or pellets
S-shaped = yay! (the shape of your colon)
With an odor yes - so bad you choke and blame the dog, no!
No undigested food particles
Not a mucousy appearance
There more than once a dayAnd an important word of caution - if you increase your fiber intake without ALSO increasing your water intake you may become more constipated. Read that again so you won't be suffering and mad with me! :) Keep up the 8-10 glasses of water daily!Oh, and you should be visiting the loo more than once a day. If only once you don't need to worry, just know that going more often is a good thing!
"Most people don't know what a deficient diet looks like, but you can tell from their poop. This is like having a vet in your yard." - Darek Farmer
Warning!! Exercise can be addictive
Studies have shown that people who exercise reguarly for six months or more actually have physical reactions if the exercise pattern is slowed.
I have had more physical issues this last month with increased stress, tense shoulders, aches and pains & just feeling crummy. That's not like me & I was in such great shape this last year. Time to move myself back to the front, no more excuses!
As most of you know I have relied heavily on exercise in my healing. I was not an athelete before my panic started and I don't really consider myself one now. However, I did learn that exercise is so important to my well being. It's a great time for me to escape. Believe it or not I am able to mentally relax while I workout. I now really love it.
The last few months life has been hectic & I seemed to be tied to a desk chair more that usual. I have not been able to make it to the gym hardly at all. I purchased some home DVDs with the thought that I would get up before the family & get my workout in. I hate to admit it but I am not a morning person. I can also talk myself out of anything and that alarm probably has the snooze button worn out by now. The days that I did get up - my computer was calling and my mind was on everything else I needed to do. I admit it - I cannot workout at home. The money for the gym is well spent, it is an investment in my health.
This last weekend I joined a gym that is closer to work and home & I printed the exercise plan that you can download too from our site. I have made my plan to work out 5 days a week.
Have you made an exercise plan? It is so important to your well being. Start slow & make a goal. Walk/Run a 5K, tone up, just feel better - whatever your goal is.
Some of the benefits of exercise are really amazing & we all really need them!
·Exercise will increase Serotonin, Dopamine, Endorphins.
· Research has shown that as little as eight minutes of exercise can reduce anxious feelings & reduce sadness.
· Will increase energy & stimulate the relaxation response in the body.
· Exercise can regulate sleeping patterns and reduce insomnia.
· Researchers at Duke University studied people suffering from depression for 4 months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. Same percentage as those who only used medication.
Join me for a run! I will be back at the gym at lunch tomorrow doing my intervals. Let me know what kind of exercise works for you!
I am always here for you if you need a shoulder to lean on, have questions or someone to celebrate with.
Wishing you a peaceful day,
Amy
"Movement is a medicine for creating change in a person's physical, emotional, and mental states."
~Carol Welch
Feeling a Little Tense?
How was today? Was your stress level low or was it a tough day and the stress was getting a little high? Feeling that tension & looking for a few ways to kick start that relaxation response?
Here are a few tricks I like to do when I am feeling tense.
Deep Belly Breathing
Make sure you are not breathing short shallow breaths or even holding your breath for long periods of time.
Take a deep breath in slowly and picture it filling up your entire torso. Should take about 10 seconds. Hold for a second & slowly release. The release should also be about 10 seconds. Repeat approx. 10 times or until you feel more relaxed.
Shoulder Shrugs
Gently lift your shoulders up to your ears and hold for a count of 5. Gently release. Repeat 3 times or until shoulders are relaxed.
Shoulder Rolls
Gently roll shoulders back and around in a circular motion 5 times & reverse direction for 5 more.
Make sure you are drinking water & eating small meals every 2-3 hours. That will help keep your blood sugar level.
Do you carry a journal with you? I carry a mini journal in my purse so that I can write down thoughts or start my gratitude list if my mind seems worried. Helps to keep the negative thoughts at bay.
I am always here for you if you need a shoulder to lean on, have questions or someone to celebrate with.
Wishing you a peaceful day,
Amy
"Most people never feel secure because they are always worried that they will lose their job, lose the money they already have, lose their spouse, lose their health, and so on. The only true security in life comes from knowing that every single day you are improving yourself in some way, that you are increasing the caliber of who you are and that you are valuable to your company, your friends, and your family."- Anthony Robbins
Clean Eating Check-In
In the month of April we are focusing on cleaning up our diet. You know my favorite phrase - Strong Body, Strong Mind! We have to heal our bodies from all of the stressful abuse & our minds will follow.
The challenge has been to replace one meal each week with a really healthy one. I like the 2/3 - 1/3 rule. 2/3 vegetables/fruit and 1/2 lean protein on your plate. Sometimes I add in a good complex carb (brown rice, whole grain bread). Drink lots of water.
Best rule of thumb at the grocery store is to stick to the outside of the store. Most of the processed foods live in the middle. I just wish coupons were geared to healthy eating.
I will admit I didn't do so well this weekend. With Easter - those Cadbury Eggs were calling my name. Today I feel sluggish & just out of sorts. Back to clean up my diet tomorrow, no biggie - just jumping back in.
Tonight I fixed a favorite side dish in my house, broiled tomatoes with cheese. They are yummy and easy! Who said healthy eating takes more work? You just have to be creative.
Broiled Tomatoes:
4-5 Roma tomatoes sliced in thin circles (not too thin or they fall apart.
8-10 Fresh Basil Leaves, chopped
Mozzarella Cheese, Shredded
Garlic Salt & Pepper
Place sliced tomatoes on a baking dish and sprinkle with garlic salt and pepper. I like to broil them for just a minute to soften them up. Add chopped basil and top with mozzarella cheese. Broil under high heat until cheese is melted. Serve immediately.
With the holiday behind us, it's time to kick the candy to the curb and get focused again. Don't worry I am right here with you! Just one meal this week, you can do that! You will start feeling so much better the more you change the way you eat. Remember this is an entire body transformation! You are going to be so excited about how great you feel!
I am always here for you if you need a shoulder to lean on, have questions or someone to celebrate with.
Wishing you a peaceful day,
Amy
"The wise man should consider that health is the greatest of human blessings. Let food be your medicine." - Hippocrates
Sunday, April 12, 2009
Spring is in the Air!
Spring is in the Air!
Tonight our Peep Giovanna sent a holiday note to me. A line in her message was "I hope that this spring time will be a time of renewal, regeneration and rebirth and great new beginnings for all."
That got me thinking. It's so true! Like the little eggs hatching so are we! Spring is a wonderful time, and what a better way to be excited about the season. It's time to spring into action and feel the optimism of a new journey. It's time to worry only about today and be excited about tomorrow.
I know maybe your not feeling up to it yet. My favorite saying is "Fake it until you make it!" Sometimes you just have to put that silly grin on when you feel miserable on the inside and it just might transform you over time.
As you might have heard I have a little boy & we started a trick a year ago when he throws a fit. I simply reach in my pocket and give him a smile. It is so funny & I get lots of strange looks, but it works everytime. My pocket is full of these invisible smiles and it changes his mood instantly. He may still have those big tears in his eyes, but his unhappy face now has a silly grin. Sometimes if he's not in the mood I leave the smile on the table for when he's ready. he loves to show me when he has put that smile on. He now carries a smile for me when I need one too. Do you need to carry a "smile" in your pocket. It's a funny thought to put these smiles on when you are really blue.
I was so excited this weekemd to see that another Peep John on our Spark Team posted on that forum that he is "hatching". This is all so exciting. I think I am more excited for you than anyone.
Start your New Beginning today! I am walking with you. I follow these same steps myself everyday, keeps me growing and happy.
I am always here for you if you need a shoulder to lean on or someone to celebrate with.
Wishing you a peaceful day,
Amy
"If we had no winter, the spring would not be so pleasant; if we did not sometimes taste of adversity, prosperity would not be so welcome. " ~Anne Bradstreet
Steps to Freedom: Finding the Determination
Steps to Freedom:
Finding the
Determination
We are currently looking at the Steps to Freedom. Don't get overwhelmed. Follow The Daily Healing Journal and it will all be done for you.
The first few steps are all about healing your body. If your body is not strong, how can you expect your mind to be? It all works together. Remember this is all about getting you in the best shape physically & mentally. The more you put in, the more you get out.
I know how hard it is to feel crummy, scared. You must be exhausted and frustrated. Worried you might not ever feel better.
Well, have faith. I felt that way too! I cried myself to sleep many nights. Afraid that I couldn't take another day or another attack, but I did.
One day something changed in my mind and I realized that I didn't want to live that way & I didn't want to be that person anymore. I was the girl with anxiety issues, I was tired of wearing that label. That was the day my life changed.
Have you found that fire within you yet? Are you sick and tired? Think of how your life could be if you weren't labeled as the one with Anxiety. Get mad! Get Fed-Up! Time to do this for yourself. As much as I would love to carry you on this journey, this is one you have to do! I am here for you all the way, good days and bad. Start today & your on your way, get really fired up! Make everyone around you think you have gone nuts. If you have a bad day, no worries just keep going. This is the start of a new way to live. The more you put in, the more you get out.
If you have any questions or need support I am an email away. Don't forget our radio show is on tomorrow - call in I would love to hear from you!
--------------------------------------------------------------------Have you printed out the sheets for the daily healing journal? Find a great binder, one from the Garage is fine. Dust it off & let's get started. I am right here with you! Don't worry.
1st page of your Binder should be The Contract for Freedom. Have you signed one yet? You can find that one here.
Here is the link for the Healing Journal. Don't want to waste ink & paper? We have them bundled up for you in the Egg Shop & they are ready to ship to you today. Each book contains 31 sheets for the month.
Make sure to read Your Daily Egg each night this week as we look at the Steps to Freedom.
Keep me posted on how you are feeling or if you have any questions. I love hearing from you!
Wishing you a peaceful day,
Amy
"Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe."- Gail Devers
Steps to Freedom: What's in Your Survival Kit?
Steps to Freedom:
What's in Your
Survival Kit?
We are currently looking at the Steps to Freedom. Don't get overwhelmed. Follow The Daily Healing Journal and it will all be done for you.
The first few steps are all about healing your body. If your body is not strong, how can you expect your mind to be? It all works together. Remember this is all about getting you in the best shape physically & mentally. The more you put in, the more you get out.
What can stop those wrapped up feelings? Do you have things that make you feel a little relaxed, maybe can even get you to laugh?
When I am starting to feel pretty crummy or maybe even feel that Panic Monster creeping around, there are a few things that really make me feel better.
It's really funny what simple things can really flip the switch, but it is very different for everyone. What do you love to do? What brings back great memories? Maybe gives you that cozy feeling?
The things that help me are:
· Lavender Lotion
· Funny shows on TV. I like Seinfeld, Frasier, and reruns of Love Boat & Dallas :)
· Taking a walk in the park
· Playing those online video games
· Having my favorite dinner - Mexican!
· Calling one of my supportive friends
· A spa style bath
· Surprisingly - getting organized and cleaning out clutter helps get my mind off of how my body feels and keeps me focused on the task.
· Listening to my favorite music on my MP3
· Having a pot of Green Tea & reading a good book (sometimes it is hard to relax with this one if I am wound up)
Your mission today is to find a page in your journal and make a list of things you can do when you are having a rough day. Remember this is about changing your life pattern. It won't change overnight, but you will begin to see a big difference before long. Have Faith!
--------------------------------------------------------------------Have you printed out the sheets for the daily healing journal? Find a great binder, one from the Garage is fine. Dust it off & let's get started. I am right here with you! Don't worry.
1st page of your Binder should be The Contract for Freedom. Have you signed one yet? You can find that one here.
Here is the link for the Healing Journal. Don't want to waste ink & paper? We have them bundled up for you in the Egg Shop & they are ready to ship to you today. Each book contains 31 sheets for the month.
Make sure to read Your Daily Egg each night this week as we look at the Steps to Freedom.
Keep me posted on how you are feeling or if you have any questions. I love hearing from you!
Wishing you a peaceful day,
Amy
"It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change."-Charles Darwin
Steps to Freedom:Simplify
Steps to Freedom:
Simplify
This week we are looking at the Steps to Freedom. Don't get overwhelmed. Follow The Daily Healing Journal and it will all be done for you.
The first few steps are all about healing your body. If your body is not strong, how can you expect your mind to be? It all works together. Remember this is all about getting you in the best shape physically & mentally. The more you put in, the more you get out.
Get it Together
Think about your day. Do you spend lots of time looking for keys, your phone, or anything else? How could you simplify your life to make it run smoother & less stressful?
I have found that routines are really a blessing to my day. I start with a list in the morning with the things that are not normally in my day. I have placed my bills on mostly auto-pilot & use cash for other expenses. Living on a budget means no surprises! Plan meals the weekend before so I don't have to drive-thru for dinner.
Now you don't want your life to be so organized that the excitement and spontaneity is gone. Just less stressful. Less stress means you can focus on your healing.
Looking for some help getting it together?
Check out these great sites:
For Routines: www.flylady.com
For Dinner Ideas: www.savingdinner.com
How to Handle Money: www.daveramsey.com
I love to have my life on Auto-Pilot!
--------------------------------------------------------------------Have you printed out the sheets for the daily healing journal? Find a great binder, one from the Garage is fine. Dust it off & let's get started. I am right here with you! Don't worry.
1st page of your Binder should be The Contract for Freedom. Have you signed one yet? You can find that one here.
Here is the link for the Healing Journal. Don't want to waste ink & paper? We have them bundled up for you in the Egg Shop & they are ready to ship to you today. Each book contains 31 sheets for the month.
Make sure to read Your Daily Egg each night this week as we look at the Steps to Freedom.
Keep me posted on how you are feeling or if you have any questions. I love hearing from you!
Wishing you a peaceful day,
Amy
Steps to Freedom: Find time to take a break!
Last week we talked about Drinking Water - Eating Clean - Taking Supplements -Exercising. So how are you doing with those? Just try to replace one meal a week with a healthy version, up your exercise to at least 3 days a week, drink more water & take those vitamins! In a couple of weeks you will really feel a difference.
Find time to take a break!
This week we are looking at the Steps to Freedom. Don't get overwhelmed. Follow The Daily Healing Journal and it will all be done for you.
The first few steps are all about healing your body. If your body is not strong, how can you expect your mind to be? It all works together. Remember this is all about getting you in the best shape physically & mentally. The more you put in, the more you get out.
Time Out
Life is so hectic! Most of us are on the run from the time we wake up until we close our eyes. It's no wonder that panic often finds us in the night.
When was the last time you planned your day & added quiet down time for yourself?
My family knows that everynight at 9pm that's my time. I can watch a favorite show, soak in the tub, call a friend, write a letter, or veg! I look forward to that time everyday, it's me time. I no longer feel guilty, because it makes me a better person for my family.
Today I needed a break and I headed for the park. I took a brisk walk and was able to quiet my mind, work on my breathing & just listen. It was amazing how I was able to take in more around me because I was there for the sole purpose to relax. I left everyone behind. I left my music and phone at home - just unplugged for a while. I wasn't there an hour but it left me recharged and ready to face the rest of my day.
Look at your calendar, what opportunities do you have to take a break? Look for small windows too when you could slip away. It will do you a world of good.
Think I will be at the park tomorrow too. Maybe I can send you some pictures & you'll feel like you went along with me.
--------------------------------------------------------------------Have you printed out the sheets for the daily healing journal? Find a great binder, one from the Garage is fine. Dust it off & let's get started. I am right here with you! Don't worry.
1st page of your Binder should be The Contract for Freedom. Have you signed one yet? You can find that one here.
Here is the link for the Healing Journal. Don't want to waste ink & paper? We have them bundled up for you in the Egg Shop & they are ready to ship to you today. Each book contains 31 sheets for the month.
Make sure to read Your Daily Egg each night this week as we look at the Steps to Freedom.
Keep me posted on how you are feeling or if you have any questions. I love hearing from you!
Wishing you a peaceful day,
Amy
Monday, April 6, 2009
Steps to Freedom: Time to Send Those What-Ifs Packing!
This week we are looking at the Steps to Freedom. Don't get overwhelmed. Follow The Daily Healing Journal and it will all be done for you.
The first few steps are all about healing your body. If your body is not strong, how can you expect your mind to be? It all works together. Remember this is all about getting you in the best shape physically & mentally. The more you put in, the more you get out.
What-Ifs
Let me tell you that it takes some work but you can actually enjoy music and just "be". I would forget everything & I couldn't focus at all. That's not the case anymore.
I choose a phrase that would terminate those thoughts and teach my mind to be still. My phrase was "I am no longer afraid, you have no power here." Then I would imagine a big hand pushing those thoughts out the other side. Now at first it was a constant battle. I would also write out the thought on a piece of paper and then answer why it was not relative. Almost like my own mini-therapy. Just make sure you don't do this in the evening or it might wrap you in knots thinking about all of those negative thoughts. Before long that list will get smaller and smaller everyday.
May sound a little kooky, but it worked. I am able to sit now with a quiet mind with out thinking those nasty thoughts.
What if I have an illness
What if I loose control
What if I can't handle bad news
What if something happens to my family
What if I loose my job
What if I don't have enough money
What if someone hurts me.....
The list could go on forever, they got really weird and strange at times too. It didn't matter what it was, if I could worry about something - I would for a long time until I was wrapped in a knot.
Make sure you are not watching the news, listening to sad stories, watching negative TV, or visiting Medical Websites. This only gives you something to worry about.
Time to take control & send the What-Ifs Packing!
--------------------------------------------------------------------Have you printed out the sheets for the daily healing journal? Find a great binder, one from the Garage is fine. Dust it off & let's get started. I am right here with you! Don't worry.
1st page of your Binder should be The Contract for Freedom. Have you signed one yet? You can find that one here.
Here is the link for the Healing Journal. Don't want to waste ink & paper? We have them bundled up for you in the Egg Shop & they are ready to ship to you today. Each book contains 31 sheets for the month.
Make sure to read Your Daily Egg each night this week as we look at the Steps to Freedom.
Keep me posted on how you are feeling or if you have any questions. I love hearing from you!
Wishing you a peaceful day,
Amy
Quote of the Day
"Only when we are no longer afraid do we begin to live." -Dorothy Thompson
Friday, April 3, 2009
Steps to Freedom Week: Supplements
Our Eggstraordinary R.N. Nutritionist
-Hatch into Health with Patrice McArthy, RN, BSN
Can your health be improved by taking an effective multivitamin formulation?
Vitamins and minerals are essential for the optimal functioning of our bodies. They are necessary for the growth and repair of tissues and play an important role in the prevention of chronic, degenerative diseases and disease of aging like cancer, diabetes, cardiovascular diseases, arthritis, osteoporosis and more. They act as cofactors to stimulate biochemical processes like energy production, brain function, detoxification, fat metabolism, immune function and the list goes on.
Does Everyone Need to take a Multivitamin?
Well not if you live on an organic farm with soil that hasn't been stripped of it's nutrients and minerals. Not if you get the recommended 5-10 servings of fruits and vegetables per day while eating clean, lean protein that is free of antibiotics, hormones, herbicides and pesticides. And not if you aren't over-stressed. And not if you're able to avoid processed, refined, and genetically modified "food-like" products in the typical "Standard American Diet" (S.A.D. for short). And not if you are living in a bubble that protects you from the toxic substances we eat, breathe and live amongst in our daily lives. So the short answer is yes! We can all benefit from taking vitamins and the AMA agrees, and I quote: "it appears prudent for all adults to take a vitamin supplement." (Journal of the American Medical Association: 2002).
Poor eating habits, consuming caffeine, nicotine, or alcohol, chronic stress, environmental toxins, prescription medications, illness, aging, and even exercise all increase our bodies' need for vitamins and minerals. Even further nutrient loss occurs in the transport, storing, cooking, freezing, hydrogenation and pasteurization of foods in the average diet. And the "RDI" or Recommended Daily Intake" is only a guideline for preventing deficiency disorders such as Rickets or Scurvy - it does not suggest therapeutic amounts for disease prevention and optimum function.So - taking a high quality vitamin, mineral, antioxidant and fish oil formulation is about the cheapest form of health insurance you can get! You will get sick less often and could even prevent or prolong the development of diseases in your future. So why wouldn't you want to do something so simple to improve your health and the quality of your life?
You can read more from Patrice in our "Hatch into Health" section or at http://rs6.net/tn.jsp?t=geylh9cab.0.0.kmyfvncab.0&ts=S0393&p=http%3A%2F%2Fwww.hatchintohealth.com%2F&id=preview
Have a health question you need guidance on? Ask Patrice!
Amy's Egg Note
Steps to Freedom Week:
Supplements
This week we are looking at the Steps to Freedom. Don't get overwhelmed. Follow The Daily Healing Journal and it will all be done for you.
The first few steps are all about healing your body. If your body is not strong, how can you expect your mind to be? It all works together. Remember this is all about getting you in the best shape physically & mentally. The more you put in, the more you get out.
As most of you know I think a lot of supplements. Now I once was the person that thought they were a waste of money and they just ended up in the toilet. Truth is we really, really need them now more than ever.
Our food is processed, sterilized & injected to last on the shelf for such long periods of time that we are missing most of the valuable nutrients that we need. It just amazes me that the doctors that I tried to work with never mentioned supplements, or healing my entire body. Think - if you are having all of these symptoms from lack of certain nutrients. It's a possibility.
Now don't get me wrong - I want you happy & healthy. Make sure you always check with your Dr. before starting on any new supplement plan. I will tell you when I started eating clean, drinking mostly water, exercising 6 days a week & adding supplements my life really turned around. I was healing my body, then I was strong enough to start working on my mind.
I know it sounds overwhelming and hard, but the rewards are huge. If you fall down one day, just start over tomorrow. You are stronger than you think you are.
Have you printed out the sheets for the daily healing journal? Find a great binder, one from the Garage is fine. Dust it off & let's get started. I am right here with you! Don't worry.
1st page of your Binder should be The Contract for Freedom. Have you signed one yet? You can find that one here.
Here is the link for the Healing Journal. Don't want to waste ink & paper? We have them bundled up for you in the Egg Shop & they are ready to ship to you today. Each book contains 31 sheets for the month.
Make sure to read Your Daily Egg each night this week as we look at the Steps to Freedom.
Keep me posted on how you are feeling or if you have any questions. I love hearing from you!
Wishing you a peaceful day,
Amy
Steps to Freedom Week: Exercise can make a Big Difference!
This week we are looking at the Steps to Freedom. Don't get overwhelmed. Follow The Daily Healing Journal and it will all be done for you.
The first few steps are all about healing your body. If your body is not strong, how can you expect your mind to be? It all works together. Remember this is all about getting you in the best shape physically & mentally. The more you put in, the more you get out.
Exercise
Have you added exercise to your daily plan. It is so important! I wasn't very active before I decided to change my life, but it made a huge difference in my healing.
People used to laugh at me when I told them I was working out for my mind, not to squeeze into smaller pants. Truth is that along the way I lost 40 lbs. in 8 months - great bonus! And it really changed the way I felt.
Here are some interesting facts about exercisebenefits for mental health:·
•Exercise will increase Serotonin, Dopamine, Endorphins.
• Research has shown that as little as eight minutes of exercise can reduce anxious feelings & reduce sadness.
• Will increase energy & stimulate the relaxation response in the body.
• Exercise can regulate sleeping patterns and reduce insomnia.
• Researchers at Duke University studied people suffering from depression for 4 months and found that 60% of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. Same percentage as those who only used medication.
It's amazing how proud of yourself you will feel as you start to realize you are a lot stronger than you ever thought you were. Getting active will also help relieve muscle tension & help burn away those stressful, anxious feelings. The affects will last for hours after.
Make sure you commit to at least 4 days a week. Really stir up a sweat. We want to get those chemicals flowing in the right direction. If you need a plan, Jonathan Roche at No Excuses Workouts has a great Free plan to get you started. His regular plan is very reasonable & great too.
Dust off those sneakers and make a plan. Can you commit to 4 days a week? Fitness time is a great place to practice your focus & living in the moment. It will quiet those loud voices in your head. I have created a workout schedule called "My Workout Log" to help you make a plan. If we have it written on our schedule in pen - we will get it done. Make your health your hobby! Make exercise a must in your daily routine. Find fun & different ways to exercise. Mix it up!
Have you printed out the sheets for the daily healing journal? Find a great binder, one from the Garage is fine. Dust it off & let's get started. I am right here with you! Don't worry.
1st page of your Binder should be The Contract for Freedom. Have you signed one yet? You can find that one here.
Here is the link for the Healing Journal. Don't want to waste ink & paper? We have them bundled up for you in the Egg Shop & they are ready to ship to you today. Each book contains 31 sheets for the month.
Make sure to read Your Daily Egg each night this week as we look at the Steps to Freedom.
Keep me posted on how you are feeling or if you have any questions. I love hearing from you!
Wishing you a peaceful day,
Amy
Wednesday, April 1, 2009
Steps to Freedom Week: Are you Eating Min-Meals?
This week we are looking at the Steps to Freedom. Don't get overwhelmed. Follow The Daily Healing Journal and it will all be done for you.
The first few steps are all about healing your body. If your body is not strong, how can you expect your mind to be? It all works together. Remember this is all about getting you in the best shape physically & mentally. The more you put in, the more you get out.
Mini-Meals
Are you eating small meals throughout the day? I have found that if you eat approx. every 2-3 hours it seems to keep me feeling great.
Make sure that these mini-meals are planned out & healthy. Handful of almonds, slice of cheese, slices of turkey breast, small salad. Then Breakfast, lunch & dinner can be a little larger. I still like to eat on the small side at these meals too. I use a salad plate to help me regulate how much I eat.
Some of the benefits of eating small meals are:
· Speeds up metabolism
· Regulates blood sugar/insulin
· Curbs cravings & prevents binge eating
Just make sure you're not filling up on processed food, flour goods & sugary treats.
My meal schedule is 6-9-12-3-7. The Yahoo reminders can help keep you on track too. make sure you are signed up for this support tool.
When we feel nervous or anxious sometimes the last thing we want to do is eat. When in reality it helps to calm our body & fuel our brains.
Follow The Daily Healing Journal. It will keep you on track.Make sure you have printed out the sheets for the daily healing journal. Enough for a few days to start. Find a great binder, one from the Garage is fine. Dust it off & let's get started. I am right here with you! Don't worry.
1st page of your Binder should be The Contract for Freedom. Have you signed one yet? You can find that one here.
Here is the link for the Healing Journal. Don't want to waste ink & paper? We have them bundled up for you in the Egg Shop & they are ready to ship to you today. Each book contains 31 sheets for the month.
Make sure to read Your Daily Egg each night this week as we look at the Steps to Freedom.
Keep me posted on how you are feeling or if you have any questions. I love hearing from you!
Wishing you a peaceful day,
Amy
"People are just about as happy as they make up their minds to be." ~ Abraham Lincoln