Tag: Health

The 7 Components Of Wellness

wellness on justruminating men's blog

What are the 7 major components and how can you incorporate them into my life?  Funny you should ask, I was wondering about them myself.  Well, I just so happen to have them right here!  Happy living.

1. Physical

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Physical wellness can refer to any of the aspects that are needed to keep your body in top condition. Consuming a healthy diet and getting an adequate amount of exercise to build cardiovascular health, endurance or flexibility are essential to this goal.

You are responsible for your health care which means treating minor conditions and consulting a professional to manage more serious conditions. On the path to good physical health, you should

  • Monitor warning signs so you understand when your body is not getting the nutrition it needs or establishing an unhealthy state.
  • Keep on top of your physical health which helps to improve determination, self-control and self-esteem.
  • Get a sufficient amount of sleep, avoid harmful substances like tobacco products, get annual physical exams.
  • Know the ideal health numbers for conditions such as weight, cholesterol, blood pressure or blood sugar and develop a regular exercise routine.

2. Intellectual

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Finding a way to engage in creative and stimulating activities that allow you to share your gifts and expand your knowledge is essential to your overall health.

Those that have high intellectual wellness

  • Engage in the exploration and their understanding of new ideas.
  • Cherish stimulation and mental growth.
  • Get involved in cultural and intellectual activities.

This will allow you to find a path to explore your creativity, problem solving skills and ways to learn more about your personal interests and the world around you. Keeping up with current events and finding new ideas to strike your intellectual curiosity will allow you to continue to grow over time.

3. Emotional

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Emotional wellness focuses on ensuring that you are attentive to your feelings, thoughts and behavior. This includes both positive and negative reactions, though overall you should

  • Seek an optimistic approach to life, enjoying life in spite of occasional disappointment
  • Adjust to change and express your emotions appropriately.
  • Express your feelings freely while managing your feelings, allowing yourself to cope with stress in a way that is healthy.

Those working toward a path of emotional wellness will work to

  • Keep a positive attitude.
  • Learn to manage their conditions.
  • Maintain a balance in life by setting their priorities.
  • Seek support for expressing their emotions appropriately.
  • Remain aware of their thoughts and feelings.

4. Spiritual

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Spiritual wellness involves discovering a set of beliefs and values that brings purpose to your life. While different groups and individuals have a variety of beliefs regarding spiritualism but the general search for meaning for our existence is considered essential to creating harmony with yourself and others regardless of the path to spirituality you choose to follow.

It is considered healthier to find your own path to the meaning of life that allows you to be tolerant of the beliefs of others and life a life that is consistent with your beliefs. On the path to healthy a healthy spiritual life, you should

  • Apply your values to your actions and decisions.
  • Make time to relax each day.
  • Accept the views of others.
  • Make time for prayer or meditation.

5. Social

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Social wellness refers to your ability to interact with people, respect yourself and others, develop meaningful relationships and develop quality communication skills. This allows you to establish a support system of family and friends.

Those with high social wellness believe that it is important to

  • Live in harmony with the environment and others.
  • Consider the common welfare of the community over their own.

Those on the path to healthy social wellness will work to

  • Develop interdependent healthy relationships while developing healthy behavior.
  • Create a balance between their community and the environment.

6. Occupational

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The ability to find peace between your leisure time and work time while managing stress from your relationships with coworkers effectively is essential to occupational health. Your work takes up a great deal of your time so it is important to find something that you love to do and gives you a sense of purpose.

To achieve occupational wellness it is important to

  • Feel as though you enjoy your work most days.
  • Feel like you can talk openly with your employer and coworkers.
  • Have a manageable workload.

7. Environmental

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The environment can have a significant impact on our feelings about overall health. For developing environmental wellness, you should

  • Live in harmony with your environment.
  • Take action to protect this environment from harm.
  • Minimize behavior that could impact your environment while protecting yourself from environmental hazards.
  • Realize the effects of your daily habits on the world around you.
  • Live a life that is accountable to your short and long term environmental needs.
  • Bring awareness of the Earth’s limits and resource to others.

Eckhart Tolle: Stillness

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Benefits Of The Glycemic Index

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What Is The Glycemic Index?

The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Foods with a low GI (GI ≤ 55) release glucose into the bloodstream at a slow sustainable rate.  The scientific evidence supporting the health benefits of a healthy low GI diet is overwhelming.

Lowering the GI of your diet will help prevent and manage overweight and obesity, which are the major underlying causes of type 2 diabetes, heart disease and some cancers. For people who have diabetes, low GI diets have been proven to improve blood glucose management and to reduce the risk of complications.

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What Are Carbohydrates and Why Are They Important?

Carbohydrates are one of the most important sources of energy for our bodies and are mainly found in plants (fruits, vegetables, grains & legumes) or in foods made from plant sources.

Carbohydrates take two forms namely starches (such as potatoes, cereals, bread, and pasta) and sugars such as table sugar (sucrose), milk sugar (lactose), and fruit sugar (fructose).  All carbohydrates are eventually broken down by the body into glucose, which is:

– A universal fuel for most organs and tissues in our bodies
– The only fuel source for our brain, red blood cells and a growing fetus, and
– The main source of energy for our muscles during strenuous exercise

Why Do You Need To Worry About Your Blood Glucose/Sugar Levels?

When digested, the starches and sugars in carbohydrates are broken down into millions of glucose molecules which are released into the bloodstream. bloodsugarWhen blood glucose levels rise, your body releases a hormone called insulin, which allows glucose to enter cells where it can be used to provide fuel for our brains, muscles and other vital organs.

Insulin also plays a key role in fat storage: when insulin levels rise, our cells are forced to burn glucose rather than fat.  Unfortunately most of the carbohydrates we eat tend to be highly processed and high GI.

They break down quickly during digestion and cause blood glucose to rise fast and high for a short time. It’s like a roller-coaster ride on your insides – you spike then crash.

Low GI carbohydrates – those that are slowly digested and absorbed – cause a much lower and slower rise in blood glucose and, therefore, insulin levels.

This will help sustain energy levels longer, improving mental and physical performance and helping weight loss and the risk of developing lifestyle related diseases.


What Are The Benefits Of Focusing On A Low Glycemic Index Diet?

A healthy low GI diet will help you to lose body fat by:

gi2Overcoming hunger: Because low GI foods take longer to digest, they make you feel satisfied for longer and trigger natural appetite suppressors.

Fat burning: Reducing insulin levels over the course of the day which makes fat easier to burn and less likely to be stored.

Maintaining your metabolic rate: a low GI diet does not result in the same steep fall in metabolic rate which is the body’s natural response to the large drop in food intake required by most quick-fix diets. You need to keep your engine revs high to lose weight and keep it off.

Below is a chart I have created listing low, middle, and high GI foods.  I adjusted some of the GI values based on data I found across multiple sites. My chart reflects only my recommendations based on my extensive internet research.

Click On The Chart To Enlarge!

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There are other factors you can explore such as the Insulin Index, as well as the Glycemic Load of each food.  However, it can get pretty dizzying studying all the different data.  You cannot go wrong using the Glycemic Index.  It is not a fad, it is scientific nutritional fact.  I can assure you that within a week you will find your energy stabilized, your mood improved, and your appetite under control if you eat according to the chart below.

One thing is for sure, if you follow the basic premises of the chart, you are well on your well to a healthier you!  Either way, you can once again rely upon my OCD put into use in building the chart on your behalf haha!  Used in conjunction with a sensible workout plan, and good sleep habits, I am confident that within two months your body will thank you for focusing on the Glycemic Index!

True Meditation

meditateThere is a lot of interest in forms of ‘meditation’ by people using or espousing the ‘Law of Attraction’ where certain kinds of ‘meditation’ are utilised to help us feel and visualise our desires as a precursor to manifesting them. I myself am a great fan of the Law of Attraction – it is fun, useful and highly rewarding to manifest our heart’s desires. A lot has also been said about the benefits of meditation in bringing us states of calm, confidence, focus, love, etc…

While some or even all these things may be true, I believe using meditation to achieve these personal, ego-based ends is short-selling the practice and yourself, and misses the real ‘prize’.  Certainly as you practice meditation, feelings of calm, love, rapture and bliss will arise, and of course all these things are wonderful.

But as you simply sit, being here and now, breathing gently and allowing thoughts and feelings to arise and pass away, you will also become aware of many negative things – painful experiences from your past, fear, anger, jealousy, guilt – all the unwanted stuff you’ve pushed into the dark recesses of your mind are illuminated in excruciating detail. No-one really wants to experience these things. No-one want to sit and face these things over and over again, with no escape, nowhere to run to and no distractions. Why would anyone freely dedicate themselves to such a practice?

The wonderful thing is that by merely letting these things come up in your awareness without becoming attached to them, simply allowing them to be there without judgement, without grasping them or trying to push them away you find that they will naturally dissipate. For all things that arise naturally pass away (only our habitual thought-patterns keep us locked in to these unpleasant states). It is then that joy and bliss arise, which in themselves are wonderful ‘rewards’ but we must be careful not to become too attached to these feelings either. While there is nothing wrong with enjoying these beautiful states, like all things that arise, they will also pass away, and attachment to them amounts to what Chogyam Trungpa called the ‘Golden Chain of spirituality’.

We can become so fixated on being in these states that when change happens (and change does happen – that is the only constant n this Universe!) we become upset, distressed, depressed, confused… and before we know it we’re right back where we began!  The beauty of true meditation is that as we go through these cycles again and again, we start to see the futility of identifying with ANY state, ‘positive’ or ‘negative’. All ‘things’ (objects, feelings, thoughts, sounds, ideas) are seen to be unreal in the sense that they have no enduring form.

So as we continue to practice, we stop identifying with ANYTHING transitory, and ultimately this is seen to include anything we imagine to be ‘ourself’. This idea can be terrifying to the ‘ego’, which has spent lifetimes building up layers of illusion to convince everyone that you’re a ‘somebody’ but when we pass beyond it, we see with the ‘eye of God’ – we know directly that for from being a mere ‘someone’ or ‘something’ we are everything, the whole Universe, beyond birth and death, containing but not limited to joy, pain, love, light, suffering and bliss.

And this realisation blows away any such idea as personal gain or ‘personal fulfilment’ whatever that might be!  And so by all means, follow your dreams, have fun creating a beautiful, exciting, prosperous, love-ful life. If this makes you happy and keeps you content, if it works for you, stick with it – it’s a wonderful way to live.

Just bear in the back of your mind, if ever you become tired or dissatisfied or bored with it all, if ever you come to a point where you just can’t shake taht feeling that there’s something more, something you’re missing… there is – your own divinity!

For more info, videos, ebooks and downloads on meditation and the Law of Attraction visit WellbeingOnline.weebly.com You can follow the author of this article at Twitter.com/Elfspear

Article Source:  New Age Articles

Meditation 101

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Meditation does not have to be a complicated, frustrating experience if you learn to apply some fundamental concepts to your daily efforts.  The purpose of this article is to provide you with key skills which we hope will not only benefit seasoned practitioners, but also those of you just journeying forth in your paths to enlightenment!

Create A Space

Create a special space for your  meditation practice. It can be either a room or corner, and use it only for  your meditation or contemplation.  Put  there only those things that help you meditate and keep the space clean and  clear. Always enter your meditation space with respect and become refreshed by  its peace and beauty. You should not be in a situation where your mind could be  easily provoked into anger or other emotions. When you create the right  environment, it’s easier to practice and you’ll receive greater benefit from  your time invested.

Meditation Posture

The mind and body are connected,  and the energy flows better when the body is erect (spine not stooped); when  the body is bent, the flow is changed and that directly affects your thought  process.

A comfortable but alert sitting  position is essential for regular meditation practice. Meditation chairs are  designed to help people with limited flexibility of their back. You should sit  upright with the feet touching the ground. The meditation chair provides more  comfort than sitting on the floor or on a regular chair. Good meditation chairs  should have a slight forward-leaning angle to prevent you from bending during  meditation. They should not tilt more than a few inches; a steeply angled  meditation chair causes overarching.

If you are looking not to spend too  much, a meditation cushion may be a good choice. Meditation cushions are easily  portable. Meditation cushions have a wedge profile that tilts your pelvis  slightly forward, helping you maintain the proper spinal alignment. The Zafu  makes sitting meditation easier on the knees, ankles and back. Other pillows  also raise you off of the floor while supporting an aligned posture.

When using a meditation cushion  find a comfortable position with legs crossed and hands resting palm-down on  your thighs. The hips are neither rotated forward too much, which creates  tension, nor tilted back so you start slouching. You have to find a feeling of  stability and strength.

The Buddhist meditation bench is a  small short bench that lifts you off the floor while helping you maintain a  straight-backed posture when sitting. The sloped seat encourages and promotes  good posture.

For sitting meditation the seat is  a matter of style and preference, the basic principle is to keep an upright,  erect posture with your shoulders and hips level. During meditation, you have  to be awake even though you are calm. If you find yourself falling asleep,  check your posture.

Before You Begin

You will find it helpful to do some  Yoga, t’ai chi, or other mindful stretching and gentle exercise. This will help  you to build energy and focus your attention before quiet sitting meditation.  Sometimes, if you find that your mind is too agitated to start, try walking  meditation or mindful walking.

Release Phenomena

As you begin to relax, it is common  to experience release phenomena, which may include various physical sensations.  These sensations range from quivering as if you are falling asleep, gurgling in  the stomach, to mental images and inner sounds. This shows that your practice  has started dissolving accumulated and rooted physical, mental and emotional  patterns. The best way to deal with them is simply let them take place without  distracting your attention.

As you practice, you will become  aware of subtle physical, mental and emotional changes. Eventually, your source  of stored stress will be exhausted, and you will feel lighter, clearer and  better equipped to deal with the challenges of modern life.

Relaxation And Awareness

The majority of us experience  relaxation as a dreamlike state that lacks awareness, and when we are alert, we  are tense and mentally agitated. Both of those conditions are far from the  alert but relaxed state of meditation.

At the beginning, most of the  practice may be spent returning the mind from distraction or sleepiness and  finding this balance of relaxed alertness. Eventually, you will be able to  become deeply relaxed and lucid during your meditation, and in your daily life  you will find that your understanding of the way things are will become more  clear and unconditioned.

Meditation Inspirations

By practicing meditation, we can  realize our full potential. This is why we should work with our minds. The  long-term result of meditation is a much more joyful, intense and complete  state of being.

Life is impermanent, and we don’t  know how much time we have to realize our true self. What we experience today  is mostly the result of our choices in the past; what we do and think today  will become our future. Remember, that not only what you do but how and why you  do something matters. 

Meditation Phases

You start your meditation with  steadying your attention by practicing concentration for a few moments. Then  you apply your mind to the meditation method you choose. During your session,  observe the quality of the focus of your attention. Watch when your attention  fades. If you find that it is too difficult to maintain your focus because of  distraction or dullness, find balance again in concentration meditation by  watching your breath, then return to your main meditation.

Complementary practice

Meditation practice can help you  develop many dormant qualities. You can use the period of your meditation to  develop clarity, understanding, kindness and vitality within, and then try to  bring these qualities into your daily life.

Throughout the day, recall your  feelings. When you begin to rush, pause within yourself, center and move  towards the sense of balance you experienced in your meditation. Brief periods  of meditation are opportunities for you to get in touch with qualities that  will guide your busiest, most stressful activities.

With time, you will find that any  activity can be an opportunity to train your mind and practice concentration,  awareness, patience and understanding.

Daily Meditation

Intention: Before you begin, make  your intention clear to your conscious and subconscious mind and offer a short  prayer or a call for inspiration. Call upon the sources of inspiration in your  life. Remember, you don’t practice “alone;” recall those who share your life.  Practice to help bring wholeness in the world.

Concentration: Use concentration  meditation (we will be including this in a future post!) to focus, use mindful breathing.

Meditation: Continue with a longer  period of quiet meditation using the technique of your choice.

Dedication: End the session with a  brief dedication, using the accumulated potency of your meditation and sending  it with your heart to all beings.

Application: After you finish your formal meditation  practice, make a smooth transition to your daily life with the intention to  carry mindful presence into your normal activities. During the day, pause from  time to time to renew your connection to mindful presence, continue to fill  your life with insight, creativity and compassion that arise from your formal  meditation practice.