Many people encounter stress, due to lack of scheduling their daily tasks. Some wait, until the very last minute, before doing anything. Scheduling, my tasks a day ahead, make them easier for me, the next day.
Before I started scheduling, my tasks were overwhelming! Trying to get too many things accomplished – caused difficulty in sleeping. This brought on sleep apnea attacks. Working outside of the home, being a parent, and spouse – and having to attend events, can be very stressful! And increasingly stressful, if you are a student or a career parent.
I can relate to all of the above.
Never schedule more than you know, you can do. Start with a few tasks for each day. Make a six-day schedule. Make a shopping list. Plan the shopping list, on the day, that is not your shopping day. This allows to carefully list all of the things you will need, until you need to visit the store again. Never wait until you run out of food, before you go shopping. When I shop, I buy enough food to last for two weeks. But, I will visit the store two days, before I run out of food.
*Laundry should never be done while other tasks are being performed.
*Plan your menu for the next day, and don’t alter your plan.
1.Start shopping several days ahead of the holiday:
2.House cleaning and shopping, shouldn’t be done on the same day
3.purchase foods that you know your family will eat
4.Shop when you aren’t rushed for time
5.Shopping for food and gifts for the holidays, aren’t stressful when done on
6. Shop for gifts on the days you have more time to spend in the store.
7. Pick a time of the day or night, that you feel the stores in your community
are less crowded.
Allowing Time for Yourself:
This is very difficult to do. But when it is done, it relieves tension, that causes stress.
Before going to bed, take time to unwind. Find something that helps you to relax. Never schedule any tasks for all 7 days of the week. Use one day to have some freedom.
I found that sitting on the floor and stretching, along with taking deep breaths and some other forms, of exercises – I came up with, help me to relax, and sleep more comfortably. Since these exercises, have greatly helped me, I want to share them with others.
Illustrations, and information, for exercising – and stress related illnesses, are listed in the book below:
Chapter 8: Exercises to Relieve Tension and Tone Muscles
Chapter 14: How to Deal with Stress
Protein is one of a class of complex nitrogenous compounds which occurs naturally in plants and animals, and gives amino acids when hydrolyzed. Because of the amino acid, they contain, proteins are essential to growth and tissue repair.
Proteins are a source of heat and energy to the body. They are essential for growth, the building of new tissue, the repair of injured or broken-down tissue, and the repair of the protoplasm of every cell. They are oxidized in the body, thus liberating heat.
Amino Acids are the building blocks of which proteins are constructed, and the end products of protein digestion or hydrolysis. Unused amino acids are converted into urea, the chief nitrogenous constituent of urine and the final product of protein metabolism in the body.
Corn is used frequently in our diets. It contains macronutrients, micronutrients, water, fiber, and other substances contained in a food; corn contains 74% of water. 20% of Macronutrients (carbohydrates, fats, and proteins) 0.1% or less of Micronutrients (vitamins and minerals) 5% Dietary fiber. Water and macronutrients form the largest part of most foods. While micronutrients are present in much smaller amounts. Fiber is present in varying degrees in those foods of plant origins.
Meat products are protein food sources.
Lamb, Chicken, Turkey, Fish, Sardines, Tuna, Macerel
Seeds products are protein food sources.
Sesame, Sunflower, Pumpkin, Soy bean, Quine, Guava
Nuts are products containing sources of protein.
Pecan, Walnut, Safflower, Peanut, Hazel, Cashew, Brazil, Pistachio, Pinon, Coconut, Almond
Fruits are Products containing sources of protein.
Apples, Eggplants, Oranges, Olives, Tomatoes, Dates, Guavas, Mangoes, Bananas, Papaya, Grapes, Plums, Raisins, Nectarines, Grapefruit, Zucchini, Tangerines, Strawberries, Persimmons, Raspberries, Peaches, Blueberries, Cherries, Lime, Watermelon, Squash, Pineapple, Kumquats
Vegetables are products containing source of protein.
Cabbage, Mustard, Peas, Dandelion, Beets, Spinach, Greens, Celery, Turnip, Broccoli, Collard
Section 2 of the Vegetable products.
Asparagus, Radishes, Cauliflower, Romaine lettuce, Turnips, Watercress, Artichokes, Green beans, Rutabagas, Green onions, Brussel sprouts, Garlic, Chard, Split peas, Bean sprouts, Peppers, Carrots, Dry beans, Cantaloupe, Dry peas, Sweet potatoes, Cucumbers, Parsley, White potatoes
Other Sources of Protein
Milk, Eggs, Cheese
What is Yoga?
It is a Hindu spiritual discipline which includes the relaxation of the mind and body. Yoga is a good way to experience the spirituality of the mind, body and spirit. In Yoga the mind, body and spirit are fused to be one. It helps you to maintain a distance between various day to day tensions, struggles, sickness, etc. It helps you to relax after a tiresome day.
Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, and balance.
Before You Start: Staying Safe While Practicing Yoga
Even though for most healthy people yoga is a safe non-aerobic form of exercise, it is not without its risks. According to the American Academy of Orthopaedic Surgeons, the yoga injuries most commonly treated in emergency rooms involve overstretching and strain from repetition to the:
Also, certain poses can increase your risk of injury if you have conditions such as:
- severe osteoporosis
- high or low blood pressure
- ear problems
- problems with your spine
- pregnancy (including risks to your unborn child)
If you are pregnant or have a pre-existing health condition: Consult your health care provider before starting a yoga program. Your health care provider can help you know how to judge what type and level of yoga exercise is safe for you.
Yoga for Exercise at Home
Yoga classes are best for beginners because you can get feedback on your poses and ask questions. If you want to try doing yoga at home, there are videos available that offer fitness-based yoga. Here are a few that I’ve reviewed:
- P90X Yoga: You have to purchase the whole P90X system to get the yoga workout, but it offers a nice at-home routine.
- Yoga For Beginners: Body + Soul: Pilates for Yoga offers an introduction to this ancient form of spiritual and physical exercise. The disc contains a variety of starting poses designed to lead the viewer slowly and easily into this discipline.
- Jillian Michaels: Yoga Meltdown Jillian Michaels, winning trainer on NBC’s “The Biggest Loser,” introduces a new yoga workout unlike any other. Combining hard-core yoga power poses with her dynamic training techniques, Jillian will get you real weight-loss results fast. YOGA MELTDOWN includes two complete 30-minute workouts that include a warm-up and cooldown. Begin with the Level 1 workout which focuses on quickly flowing yoga sequences to burn mega calories. Then progress to Level 2 which adds twists and balance poses for an even greater burn.
- Yoga Pregnancy: Pre and Post Natal Workouts: Pregnancy and Mothering are some of the most challenging and fulfilling times in a woman’s life. An appropriate yoga practice can help us stay healthy, happy and calm, both as we prepare for and recover from our babies arrival. The 30-minute pre-natal sequence is designed specifically to help moms-to-be develop the strength, flexibility and mental focus that will help them not only in the delivery process but also in facing the new challenges of mothering.
What is Sleep Apnea:
Sleep apnea is a serious sleep disorder that occurs when a person’s breathing is interrupted during sleep. People with untreated sleep apnea stop breathing repeatedly during their sleep, sometimes hundreds of times. Which restrict the brain, and your body from getting enough oxygen.
Sleep apnea occurs when your breathing is disrupted during sleep. These interruptions last 10 to 30 seconds, and may occur hundreds of times throughout sleeping. A person with sleep apnea may experience loud snoring, brief pauses in breathing, and intermittent gasping. During apnea events, the oxygen level of the blood drops, the heart rate increases, and sleep becomes disrupted as the affected person wakes up to resume breathing. This can have significant consequences on one’s health.
The most common type of Sleep Apnea:
The most common type of sleep apnea is obstructive sleep apnea or OSA. It happens when your tongue, tonsils, or other tissues in the back of the throat block the airway. When you try to breathe in, the air can’t get through. Central sleep apnea is less common than OSA. Central sleep apnea means the brain doesn’t always signal the body to breathe when it should.
Symptoms of Sleep Apnea
Aside from the pauses in breathing which are typical of the disorder, there are many other common symptoms in sleep apnea. These symptoms may include:
- Loud, chronic snoring
- Choking or gasping during sleep
- Excessive daytime sleepiness
- Morning headache
- Memory or learning problems
- Feeling irritable
- Poor concentration
- Changes in mood, including depression
- Poor concentration
- Dry throat or mouth upon awakening
Causes of Sleep Apnea
There are a few common causes of sleep apnea and situations that can make it worse, including:
- Being overweight or obese (including a large neck size)
- Abnormal upper airway anatomy (including deviated septum)
- Using medications, drugs, or alcohol
- Sleeping on back
- REM or dreaming sleep
Sleep apnea is a relatively common disorder that involves pauses in breathing that occur during sleep. There are various sub-types of sleep apnea, and it may be more common in specific populations. The symptoms that result often include excessive daytime sleepiness, but there can also be serious — and even deadly — consequences. There are several conditions that may cause sleep apnea or make it worse. Diagnosis typically relies on a careful history and physical examination by a physician and a sleep study such as a polysomnogram. Treatment may be accomplished with the use of continuous positive airway pressure (CPAP) or other alternative therapies such as dental devices or even surgery. There may be certain accommodations that must be arranged in order to maximize therapy compliance. Fortunately sleep apnea can often be successfully treated with favorable results.
American Academy of Sleep Medicine. “International classification of sleep disorders: Diagnostic and coding manual.” 2nd ed. 2005.
Collop, N. “The effect of obstructive sleep apnea on chronic medical disorders.” Cleveland Clinic Journal of Medicine. 2007 74:1.
Durmer, J et al. ”Pediatric Sleep Medicine.” American Academy of Neurology Continuum. 2007; 153-200.
Epstein, LJ et al. ”Clinical guideline for the evaluation, management, and long-term care of obstructive sleep apnea in adults.” J Clin Sleep Med. 2009; 5:263.
Jennum, P et al. ”Epidemiology of sleep apnoea/hypopnoea syndrome and sleep-disordered breathing.”Eur Respir J. 2009; 33:907.
“My holy of holies is the human body; health, intelligence, talent, inspiration, love, and absolute freedom-freedom from violence and falsehood, no matter how the last two manifest themselves.” Anton Chekhov
When we view the statement above and the thoughts of the Apostle Paul on the human body, we can agree that exercise alone, is not enough to qualify for complete fulfillment of a healthy body; that would include the mind and soul within each individual.
The Apostle Paul clearly believed that there are benefits for the body through exercising, but more is needed to fully benefit the whole person. Paul stated “For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.” 1Timothy 4:8 (King James Version)
Spirituality plays an Important Role in Good Health
“Look to your health; and if you have it, praise God, and value it next to a good conscience; for health is the second blessing that we mortals are capable of; a blessing that money cannot buy.”_Izaak Walton
Health is something that is very valuable and should never be taken for granted. We should do all that is possible to take good care of our health. And encourage others to do the same. Prayers are always needed for God’s intervention, being that he is the one who designed our body.
In order for a person to be complete and to have a healthy body, a healthy diet, and a healthy mind is needed, along with a good exercising program. When a person only exercise, eat unhealthy foods, and have no spiritual consciousness they will tire quicker, and their stress level will be higher.
Be blessed in health and happiness,
__Ellen J. Barrier
Strive for a Better Future and To Become a Better Person
__ Ellen J. Barrier
Avoid living in the past. Accept God’s forgiveness for your wrongdoings, and strive for a better future, and to become a better person. Otherwise, you will become a prisoner locked behind the corridors of your past.
You Must Release the Past from Your Mind
“But this one thing I do, forgetting those things which are behind, and reaching forth to those things which are before, I press toward the mark for the high calling of God in Christ Jesus.” Apostle Paul
Living in the Past by Choice
For the individual who are able to make choices, but due to anger and grudges, refuses to let go of the past, he or she made the choice to become a prisoner of their past. Such individuals are mean spirited people. Living in their past, only makes them bitter, unkind and unhappy, because they refuge to forget what someone may have said or done to them, that they didn’t like, and they aren’t about to forget, and in their mind, they are never going to forgive.
The Helpless Prisoner
Some people are afraid to move on. Therefore, they are living in the past. There are different reasons for which people are imprisoned in their past. Fear and unhappiness can hold a person as a prisoner. They prevent that person from making changes in their lives. They aren’t able to set goals because of the fear and unhappiness they are shackled to. They can’t release themselves from their prison.
The cause of fear and unhappiness is oftentimes due to a bad relationship or abuse that such an individual experienced. Therefore, they would need someone to help them by working patiently with them. Otherwise, they will remain a prisoner in their past (psychologically). This is a helpless prisoner.
Source for quote: Philippians 3:13-14 King James Version Bible
The two eating disorders I will address are Anorexia and Bulimia Nervosa.
Anorexia means loss of appetite.
These are very serious health problems. Those who suffer from them also have a psychological illness. In Latin, “Nervosa” means nervous. The body’s Nervous System is attacked by these eating disorders.
Anorexia Nervosa is a condition in which its victims starves themselves. This disorder has taken the lives of many females. Its victims are teenage girls and young adult females, although some young males are said to suffer from this disease as well.
This condition is a psychological illness which causes the victim to believe they are overweight, when in reality they are very thin. Those who suffer from Anorexia Nervosa induces starvation due to fear that they will become ‘fat’ if they lose control over their diet, and possibly their life.
Anorexia Nervosa has taken the lives of thousands of females. This disorder can easily affect those who are obsessed with having a thin body. Many who suffers from this condition reportedly, have been hospitalized several times. Some have died by suicide or by starvation, although they were treated in a hospital.
The Affects of Anorexia Nervosa:
Bulimia is a condition that causes its victims to repeatedly overeat. The person suffering from Bulimia eats within a short period of time following each meal. And uses methods to dispose of the food through the use of laxatives, diuretics or by forcing themselves to regurgitate undigested food. This individual psychologically see themselves being overweight, when in fact they are underweight.
__Ellen J. Barrier