Tag: tips

When You Hit Your Low

In life we ALL go through the lows…

Sometimes is just plain luck, or sometimes its the wrong choices.
Regardless of what happened…know that when you’ve hit bottom, all you can do is go up.

Here are some beginner steps to help you through your getting up moments.

1. Phone a friend or relative you know. Someone that had had empathy and compassion towards you for most or all of your life. WHY? because a person who is able to give you empathy and compassion will be able to guide you towards where you can begin to grow and get up. Now warning, not everyone you reach out for will be there for you. AND THAT IS OK. That doesn’t mean they don’t want to, some people just can’t at that moment.

2. Make a plan of where you what you want to do next week. Yes, next week. Not next month, but next week.

3. Go through your records and make sure you are stable. If you are not, make a plan to get stable.

4. Pray. Or meditate. Or do what you do to relax, and give you strength.

5. Call up a friend who will talk to you and understand your dilemma.

6. Take a shower, get ready and go for a brisk walk.

7. Eat food.

8. Take a nap. then get up and do things that will get you physically moving.

9. Have a partner? Have sex! Having sex, making love protected please because you don’t want to bring a kid into this worlds with all your issues.

10. Know and trust that you will be ok.

Hope this gives you some hope. You are not the only one that goes through the lows. EVERYONE goes through the lows. Some don’t show it online, and some people only put happy online. But rest assure that you are not the only one who goes through the lows.

Hope this helped!

 

If you are in crisis and you want to do harm to yourself, please call 911. Or call the National Helpline:

What is SAMHSA’s National Helpline?

SAMHSA’s National Helpline (also known as the Treatment Referral Routing Service) is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental health and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.

Call 1-800-662-HELP (4357) or visit the online treatment locators.

3 Simple Ways to Eat for Wellness

by Christy Wilson, RD

IN OUR WORLD OF FAST COMPUTERS,

fast acting medications and fast food, eating well has less to do with speed and more to do with taking time to be mindful about you’re choosing to eat.

Although health claims like “fat free”, “low calorie” and “sugar free” may seem like a short cut to choosing healthy foods at the grocery store, foods that come without labels that make the best foundation for a healthy diet.

  1. PLANT OVER ANIMAL. One of the simplest ways to eat a healthy balance of foods is to take a divide-and-conquer approach with your plate. The 2010 Dietary Guidelines for Americans came with a model of a plate (ChooseMyPlate.gov ) divided into four sections (plus an outlying section for dairy). The most important message is filling half the plate with fruits and vegetables compared with less than a quarter of the plate with meats or other animal protein. With less meat, your meal is guaranteed to have more heart healthy fiber, less cholesterol (plants don’t have any) and saturated fat (found mostly in meats). High-meat diets (especially processed meats like lunch meats and hot dogs) are associated with higher rates of cancer and heart disease.
  2. LIMIT LIQUID CALORIES. At 140 calories or more per serving, sodas, juices, sweetened teas and coffee drinks deliver pure liquid sugar that isn’t as filling as solid food. Are sugar-free alternatives better? Not according to recent studies that link some artificial sweeteners (like NutraSweet) to weight gain. The heightened sweetness of sugar substitutes can pacify a sweet tooth without squashing the temptation to eat foods like cake, cookies and pie. Cut your sugar craving by drinking mostly water and add slices of orange or lemon for added flavor.
  3. GO WITH WHOLE GRAINS. Eating whole grains like wheat, bran, oats and barley are excellent ways to boost your fiber intake that can keep you feeling full longer and reduce your risk of heart disease, stroke and cancer. When shopping for foods like bread, tortillas, pasta and cereal, make sure the first ingredient on the label reads “whole grain.” Anything else indicates you’re getting a refined, processed version of the grain. Whole grains like oatmeal, whole-wheat pastas and brown rice are also a naturally a good source of B-vitamins, magnesium and vitamin E.

Christy Wilson is a Registered Dietitian, a freelance health writer and speaker. Check out her web site and blog, www.christywilsonnutrition.com and follow her healthy eating tips on Twitter @christyschomp. She currently resides in Tucson, AZ with her husband and two young children.