Change can be difficult. It’s particularly difficult when it’s a habit that you have held onto for a long time. However, change can also be great. When you’re trying to make a change for a healthier lifestyle, there are sure-fire ways to make it easier. Here are five smart tips to make a permanent healthier lifestyle change.

#1 Replace bad habits with good ones

Instead of trying to eliminate behaviors and get rid of bad habits, create new habits. It’s much easier to modify than it is to eliminate. For example, perhaps you drink a lot of soda each day. Trying to eliminate soda from your day may be a difficult task. However, if you replace soda with sparkling water then it becomes much easier.

Identify the habits you need to change and create a new habit to replace them.

#2 Small steps

Trying to make a major lifestyle change is extremely difficult. It can often feel overwhelming. Instead, create smaller changes that support a larger goal. For example, if your goal is to exercise for thirty minutes each day, start small. The first week, make your goal to exercise for ten minutes each day. That’s manageable and you will succeed. The next week, add five minutes to your routine. Continue adding five minutes each week until you’ve reached your goal.

Identify the big changes you want to make to your lifestyle and create smaller goals that support your change. It’s much easier to achieve smaller goals than to make a huge lifestyle change. You’ll have a smoother road to success. And it’ll be easier to sustain your new lifestyle habit.

#3 Reward yourself

Making changes in your life is challenging. Take time to reward yourself for your successes. When you achieve a goal, even the small goals, treat yourself to something nice. Get a massage. Watch your favorite movie. Do something nice for yourself. However, make sure the reward supports your new lifestyle change.

For example, if you’re cutting out sugary snacks you don’t want to reward yourself with a sugary snack. Instead, reward yourself with an afternoon off from work, or a new gadget or pair of shoes.

#4 Make it easy

Some lifestyle changes feel complicated. In fact, many unhealthy habits became habits because they were easy. For example, going to the drive through for lunch is easier than planning ahead and packing a lunch. You’ll have more success if you can make adopting your new habit as easy as possible. For example, you might pack your lunch the night before and do your shopping on the weekend.

#5 Cut yourself some slack

Change can be challenging. Instead of feeling down or giving up when you struggle, give yourself a break. Acknowledge that you messed up. Then turn and face the challenge head on with a positive attitude.

The key to making permanent lifestyle changes is to manage your expectations. Approach your goals with a strategy and a plan. Nothing happens overnight. However, with patience and dedication you can make complete lifestyle changes. Live a longer, stronger and better life!

It’s easy to say you’re going to work out. It’s much more difficult to actually make it happen. Failed workout plans add up and eventually you give up. That New Year’s Resolution, despite your best intentions, is a bust. Here’s how to develop a realistic fitness plan you will stick with.

Step One: Identify fitness routines or programs you might enjoy

One of the biggest reasons people don’t stick with their fitness plan is because they don’t enjoy it. They may actually go so far as to say they hate it. If you hate it then you’re not going to do it. There’s no reason to torture yourself. There are many fun activities that are healthy too. Consider:

• Dance
• Martial arts
• Swimming
• Walking/Hiking
• Cycling
• Yoga

Make a list of the fun activities you enjoy or might enjoy. Look around your community for opportunities to explore or add these activities to your day.

Step Two: Find small bits of time in your schedule to exercise

The best way to make fitness a habit is to approach it realistically. Trying to exercise for an hour each day when you’ve never exercised before may be a bit too much. Instead, try to exercise for ten or fifteen minutes a day. Or if you’ve signed up for a class, then fit that class into your schedule once or twice a week. The other days, exercise for ten or fifteen minutes. Making exercise a daily habit makes it much easier to embrace permanently.

Step Three: Celebrate your success

Sometimes it’s easier to stick with a plan if you have something to celebrate. For example, after a week of successfully working out each day you might reward yourself at the end of the week. Find a reward that’s motivating and still supports your overall fitness goals. For example, you can get a massage at the end of the week. You might purchase a new fitness outfit.

Finally, consider tracking your success. When you can see what you’ve accomplished it can be extremely motivating. You’ll be able to see the progress you’ve made. Track the workouts you’ve accomplished. Track the weight you’ve lost. Consider tracking your feelings about each workout too. For example, was it easy or hard? What level of exertion did you feel? How did you feel the next day or after the workout?

Developing a realistic fitness plan is about managing your expectations. It’s about finding something you enjoy. Track and celebrate your success. Acknowledge that every day may not be perfect or successful but over time you can and will succeed. To your success!

Every time I think about my life, I feel peace and joy. I attract joy and peace into my life through my thoughts, words, and actions.  Others see the joy and peace that I radiate out into the world. They respond by sending joy and peace back to me. Even if things aren’t perfect, I keep my joy.  I remain peaceful and allow stress and tension to roll of of me.  I avoid getting upset over small things.  Problems do not come to stay; they only come to pass. As problems melt away, I feel the strength of my peace.

Joy is important to me.  Each day, I choose joy and peace instead of stress and worry.  I fear nothing and have no worries.  I know everything is taken care of. Things work out the way they should, and I can allow change into my life without fear. I hold onto my joy. I keep peace and joy in my heart and mind at all times.  It is easy for me to stay peaceful because I have everything I need to retain joy.

Peace and joy are precious gifts that I appreciate each day.  They are far more important to me than materials things.  Peace and joy can be givien away and still retained by the giver.  They’re wondrous things to keep close to my heart.

Today, I appreciate the joy and peace my life has to offer.

Self-Reflection Questions:

1. How can I feel more at peace?
2. How can I bring more joy into my life on a daily basis?
3. How can I give my peace and joy away to others?

Holidays provide opportunity for celebration, gift-giving, reflection, tradition, relationship and spiritual renewal, and relaxation. However, they often bring about family tension, crowded schedules, remembrances of lost loved ones, and/or additional tasks and expectations. By determining your goals for the holidays and by staying in control of your overall plan, you can help to ward off excessive stress and have a more enjoyable time all around.

The first and most important step to a less stressful holiday is to determine the purpose of the holiday? Is it a time to get reconnected, rejuvenated, or for spiritual reflection? Once you have decided this you will be better equipped to make decisions on how to handle your holiday plans.

Delayna’s Top 10 Tips To A StressLess Holiday:

1. Get back to basics and simplify. Are you spending all day cleaning up from the

holiday feast – use paper plates.

2. Avoid ‘holiday perfectionism’. Thinking, saying, or planning for the best holiday ever can lead to certain disappointment.

3. Stop and be in the moment. Have you noticed the wondrous sights, sounds, and

smells around you or have you been too caught up in the to-do’s to notice?

4. Acknowledge your feelings. Take into account the losses that you have experienced, but remember to keep your perspective and to talk positively to yourself about the past challenges that you have overcome.

5. Ask for help. Remember your ultimate goal for the holiday and get support and

assistance from those around you.

6. Set realistic expectations. Things aren’t going to go perfectly and that’s ok. You can’t control every outcome, but you can prepare yourself mentally by visualizing your calm, positive response to negative events.

7. Get moving. It’s not the chores, shopping, and Uncle Stanley’s visit that’s stressing you out – it’s your anticipation of them! Act now by creating a to-do list, and tackle one or two items per week through the holidays.

8. Avoid the shotgun approach. You’ll accomplish more by tackling one thing at time and giving it your full attention.

9. Budget your holiday expenditures. Set per person limits on gift giving and stick to them. Don’t overlook special outlays for travel, decorations, food and entertainment.

10. Don’t lose the meaning. If consumerism has you down, check out for awhile with inspirational literature and reconnect with what makes the holidays special and important. Participate in reaffirming activities. Spend time at church and in your community with like-minded people.

Giving to others has benefits from improving my self-image to creating a better world. I feel good about myself when I give to others because I see an admirable, loving side of myself.

I grow by giving. Selflessness is birthed within me each time I give, performing a remarkable transformation on my overall being. Giving makes me rich with happiness.

My giving sets an example for my children, family and friends to do the same. When I give, I start a ripple effect that expands from those closest to me and reaches people I do not even know. Giving makes me rich in love and grace.

A single act of giving can change the lives of more people than I would ever know. Each time I give, I bring my world one step closer to complete harmony. Giving makes me rich in peace.

The more I give away, the more I have. I am like a cup that automatically fills up again every time I pour some out. When I share my blessings, I receive more blessings in return. Giving makes me rich in the things that matter most.

Giving to others has a powerful effect on my life. My mood is positively affected each time I give. When I see the expression on others’ faces and try to imagine what they are going through, I am rich with gratitude.

Today, I am rich in every area of my life because I choose to share my blessings with others.

Self-Reflection Questions:

1. Why is it important to give?

2. Who should I give to?

3. When was the last time I shared my blessings with others?

Basic Nutrition Nuggets

1. How a healthy diet affects you: The food you eat is what fuels your body and allows you to function properly. It is important to eat a healthy diet so that you can stay fit and active. Fruits vegetables and whole grain products are part of a healthy diet. Drinking water is another factor in a healthy diet.

2. The importance of diet for our kids: Our kids need nutritious food in order to remain active and healthy. Poor eating habits begin at an early age and we need to train our kids to eat in a responsible manner. Good eating habits will prevent obesity in our children and keep them mentally and physically in good health.

3. Eating at regular times: it is important to eat little and often to speed up your metabolism and keep yourself in good overall health. A small meal puts less strain on your digestive system and will stimulate it to work faster and more effectively. When you eat at regular times your whole system will work more efficiently.

4. Battling obesity-simple tips to take control of your eating habits: when you are trying to reduce weight it is important to eliminate junk foods like chips, candy and soda. These foods have “empty calories,” that really do not help your body much but are easily turned into fat cells. Junk foods are addictive, the more you eat the more you want to eat.

5. Using sugar substitutes: Many people use sugar substitutes as a means of maintaining their weight. Sugar substitutes have zero calories and as such will not make you build up fat cells and put on weight. Diabetics use artificial sweeteners to replace sugar and keep blood sugar levels in control. One of the most popular sugar substitutes is Splendor.

6. Exercise and nutrition: In order to maintain good health it is important to not only eat properly but exercise as well. You can do natural exercises like walking skipping, bicycling, swimming or skipping. You can also do exercises at the gym or with your own home gym equipment. Always remember to exercise regularly to stay fit and in good health.

7. Natural diet: A healthy part of your diet is eating natural foods. A natural diet is one that has increased fiber and less refined foods. Examples of natural foods are whole grains fruits and vegetables. A natural diet is better for your digestive system and allows your whole body to perform better. When you increase your fruit and vegetable intake you will also get more vitamins, minerals and valuable antitoxins.

What causes diabetes? There is no question that there are several risk factors for type 2 diabetes that you need to be aware of. For one thing, if there is any history in your family of diabetes, you need to be on high alert from a much younger age. In other words, let your doctor know so you can get screened early and often, especially if a parent or sibling is diagnosed with Diabetes.

Obesity is another big risk factor for type 2 diabetes. In fact, a BMI of 27 or higher puts you at greater risk of developing the disease. Age is also another important consideration. If you’re over 45 years old, you are at higher risk of developing type 2 diabetes. Remember, though, that this disease can strike people who are younger also.

Ethnicity also plays a big role in the development of type 2 diabetes. African Americans, Pacific Islanders, Asian-Americans, Hispanic Americans and Native Americans are all at higher risk of developing this condition.

In addition to these risk factors, people with high blood pressure, high cholesterol or high triglycerides are also at higher risk. People who have low levels of HDL, the good kind of cholesterol, also have higher odds of getting type 2 diabetes.

Additional risk factors for this disease is lack of physical activity, previous history of abnormal blood sugar levels, history of gestational diabetes, history of delivering a baby weighing more than 9 pounds and polycystic ovary syndrome.

Please review these risk factors and assess your risk for developing Diabetes. Take action to lower your risk and work with your Health Care Practitioner to develop a plan.

For more information visit: www.diabetes.org

November is the month of Nutritional Wellness.  And we all know that in order to take care of the Total Woman you must not only be well, spiritually, physically, and emotional but you need to feed your body the right nutrients.  Too many times we as women go on these fad diets to fit into a dress by a certain date.  But then after we achieve that goal (if we even achieve at all) we find ourselves back to that initial weight or maybe even more.  The reason for this is because we must look at “dieting” as an over all lifestyle change.  And in order to do this you must be aware of the basic nutrition needed for your body.  Below you will discover some information regarding your basic nutrition needs to get you started

Basic nutrition is made up of different food groups. There are 5 categories, grains, fruits, vegetables, meats, and dairy. They provide us with 5 essential nutrients. It is very important to your health to eat a good balance of these foods. Sometimes this balance is called the food pyramid. This pyramid gives us a rough idea of how many servings of each food we should be eating per day.

Essential nutrients:

Protein: This is used to build healthy muscle and also to repair muscle. We get this from; fish, milk eggs, cheese, yogurt, meats, pulses and nuts. These are the basic meats (pulses and nuts can be substituted for meats} and dairy foods. You can also get protein from Soy (soy bean).

Carbohydrates: are found in all cereals, like bread and rice. They are also found in some starchy vegetables like potatoes and corn.

Fats and oils: can be found in dairy products like butter milk and cream. They are also present in meats and of course fried foods and those foods that have oil and fat (like butter) added to them. This group is a little tricky as there are good fats and bad fats present in foods that we should be aware of. It is important to cut out trans fats if possible and be careful not to eat too much cholesterol and saturated fat. Omega 3 and 6 are found in fish oils and are good for you in moderate amounts.

Vitamins and minerals: These are found in many foods but mostly in fruits and vegetables. They can also be found in the water you drink. They are very important as they help every part of the body to function correctly.

Fiber: is found in whole grains and pulses, fruits and vegetables. Although much of fiber is not digestible it forms bulk in our foods and makes our digestive system work better. It also gives us a full feeling and means that we eat less and do not get hungry as often.

From time to time we all struggle with getting the right nutrients for our body.  Due to time, or lack of.  What are you day to day struggles when it comes to your nutritional health? Share with me below, or visit us on facebook.

Try to eat a good balance of these foods, so that you can get all the nutrition your body needs and maintain your health.

As you may have noticed this month newsletters have been all about Breast Cancer tips, and health.  It’s very important to be aware of symptoms, signs and possible causes of breast cancer.  But it’s equally important not to have the right information about breast cancer and not surround our mind and thoughts with information that could be untrue.  So to help you with that, I would like to discuss a few of the myths out there regarding breast cancer and hopefully provide you with some relief and/or good solid information so that you can be in control.  When you have the correct knowledge, you’ll have the power you need to take control of your health.

Myth #1:  If I have a lump in my breast, I must have cancer.  This myth is absolutely not true.  In fact, most lumps are not cancer.  Only about two out of every 10 lumps turns out to be cancerous.  The remaining 80% turn out to be benign masses.  Benign means noncancerous.

Myth #2:  Getting a mammogram can actually cause cancer to develop.  If you’re experiencing cancer symptoms or if you’re over the age of 40, you should have mammograms.  While this does expose you to radiation from the screening, it’s not enough to cause symptoms and cancer to progress.

In fact, the mammogram is one of the best tests than can be used to determine whether or not you have a growth in your breasts.  And if symptoms and cancer are detected early, you’ll have a better chance of full recovery and remission.

Myth #4: A mammogram will hurt.  Another common myth is that the mammogram is a painful test.  This comes from the idea that the machine squeezes the breast tissue.  While the machine does press the breast as flat as possible, most people only experience mild discomfort.

Myth #5: Men can’t get breast cancer.  While men are not as likely to get breast cancer as women, it’s still a possibility.  Men have the same type of breast tissue in their chest as women and given the right genetics and environmental facts, men can develop breast cancer.

Myth #6: If your mom had breast cancer, you’ll definitely have it.  While a family history of breast cancer can make it more likely for you to have it, it’s not a certainty.  Make sure to have regular screenings for early detection, but you don’t need to live in fear about cancer.

Myth #7:  Antiperspirant, deodorants, and underwire bras can cause cancer.  This is another common myth that spread through the internet.  There’s been no research linking breast cancer to any of these products.  Rather it’s about genetics and lifestyle choices.

Myth #8: There’s nothing I can do to prevent breast cancer.  Living a healthy lifestyle can actually help decrease your risk of breast cancer.    Getting regular exercise, eating a healthy diet, avoiding too much alcohol, and avoiding tobacco products can help prevent symptoms and cancer.

If you have any additional questions please feel free to post them below or email me at assistant@4healthysouls.com.

Are you noticing changes in your breast tissue that might be cancer symptoms? Many women experience signs and symptoms of cancer in their breasts. However, this doesn’t necessarily mean you have cancer. Signs and symptoms are simply things that occur that could be an indicator of something more serious being wrong. However, symptoms alone aren’t enough to reach a diagnosis of breast cancer.

Many women notice changes in their breast tissue such as lumpiness, dimpling of the skin, and tenderness. Discharge from the nipples or changes in the color and texture of the skin of the nipple and/or areola can also indicate breast cancer.  However, almost all lumps that are found in breast tissue are found to be benign. Benign means that you have a lump that isn’t cancerous and won’t spread to other tissues. Approximately eight out of ten lumps that women find are actually benign.  For the 20% of tumors that do turn out to be cancer, it’s critical that you get early treatment for the best prognosis. With early treatment many breast cancers can be cured and you can stop them from spreading to other parts of the body.

If you’re experiencing breast cancer symptoms, it’s critical that you seek health care immediately. You’ll want to make the first available appointment with your doctor. You can see a general practitioner or a gynecologist. They will be your first stop in early detection.  Your healthcare provider will perform an examination. If he or she agrees that your symptoms are suspect, you may be asked to take more tests. Your doctor will probably prescribe a mammogram to look for thickening of the tissue or for lumps.  You may also be asked to get a sonogram. This is a test that helps to determine the size, shape, and makeup of the lump. A sonogram can frequently tell whether the lump is fluid-filled or a solid mass.

If you have a positive mammogram or sonogram, you’ll need to have a biopsy. This test will help to determine what type of cells is making up the mass. You may also need a CT scan to look for details of the mass.  In addition, you may need a biopsy of your lymph nodes to help detect whether or not cancer has spread from the breast tissue. With all of this information, your healthcare provider will be able to determine if your cancer symptoms really are indicating cancer or you have another condition.