Tools for Dealing with PMS and Menopause.


Dietary changes are the best place to start. Many women find increasing whole grains may help balance their estrogen levels. You may find getting your 5 fruits and 5 vegetable servings a day and one serving of legumes helps improve hormonal balance and PMS symptoms. Soybeans and soy products contain estrogen like compounds called phytoestrogens that help offset fluctuations in a women’s natural estrogen.

According to Mark Messina, Ph.D. associate Professor at Loma Linda University, an expert on soy, women need 2-3 servings daily of soy foods which provide 60-90 milligrams of phytoestrogens.

Eating sweets only aggravates PMS. Instead of candy bars go to whole wheat bread with honey or jam. Women consuming chocolate, coffee, colas, teas, even caffeine medications throughout the day may also be more likely to experience PMS. Some women can tolerate caffeine and others can’t. You can test it over several months and see how you do.

Instead of eating high sugar and caffeine products, eat more complex carbohydrates, such as sweet potatoes, corn, or whole-grain pastas and breads may be a much better way to go.

Cut back on saturated fats in meats and dairy. They may aggravate PMS symptoms. Research supports adding 1-2 tablespoons of safflower oil a day to salads, baking or cooking. Eat fish instead of meat. Drink more water and consume less salt to reduce swelling and bloating.


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Fun is an Attitude.


Fun is an attitude. You can be at work, exercising, socializing, with kids, with parents, cleaning the house. Fun is the energy you bring to an environment. People can look at the same activity and some will make it a great experience and some will make it a painful experience. How do you approach your day to day, moment to moment living?

The key is to enjoy what you’re doing when you’re doing it, not waiting for something special to happen to have fun.

Let go of people or situations that were holding you down. Let that energy just float away, and love where you are and the lessons you are learning today. Fun is a Choice.

Surround yourself with happy successful people. Minimize time and exposure to draining influences.

If you are not having fun and enjoying your time on the planet, you will have missed the ride of life. Love Life. Love Your Life, it’s the only one you’ve got. Live it moment to moment, it can change on a dime. When things are working well, we take it for granted that they will always be that way. Truly appreciate all the wonderful things in your life. If things aren’t the way you want them to be CHANGE IT. Don’t stay stagnant.

The other key is to schedule fun activities, just the way you would schedule work or personal meetings. Put fun on the calendar. Pick an event, invite the people or go it on your own, and put it on your schedule. Prioritizing fun in your life is just as important as your responsibilities. Make it a priority, to schedule at least one fun activity each week. Lunch with a friend, go out dancing, go to a movie, go for a walk.

Create affirmations: Whatever I am doing .

Time Management|| Organize Your Time


Step Six: Getting Organized with Your Time

Get a Calendaring system and a things to do list system in place

Put your values, goals, action plans, and self contracts in a place so you can check in with them periodically.

Have action steps on your calendar towards reaching your short term, medium term and long term goals.

Minimize time wasting activities

Learn to say no and set boundaries to activities that are time wasters or aren’t truly important to you.

When you have a few minutes daily, review your list of things to do, and set goals for next day.

Set aside time for quiet time.

Find a quiet place and time you can work on task that need your full attention.

Don’t waste time on making decisions that are inconsequential. Just pick a choice and go!

Reward you self for time management activities.

Create Effective Goals


Step Two: Creating Effective Goals

Your Values are your ideals. Your Goals are specific in time and action. Ask yourself the following questions about each of your goals.

Is this goal something I am willing to commit a lot of time and energy to achieving? Just because you would like to travel, doesn’t mean you would be willing to dedicate money and time to accomplishing it.

Is this goal consistent with your highest values? If you want to finish your college education, but spending time with your sick grandmother is your priority right now, you may give yourself more time to accomplish it.

Is this goal achievable? Have you set a specific time to reach your goal? Do you have access to the resources to make it happen?  Have you defined the details so you know when you have reached your goal?

Is this goal written from a positive perspective? I won’t overeat versus I will eat 5 to 6 small meals a day.

Are your goals in balance? Are all of your goals related to work and not including fun or family time? Creating balance in your life is the key to long term happiness and minimizes stress.

Break your goals in to Short Term (one week to one year), Medium Term (one to five years), and Long Term over 5 years.

Manage Your Time Better!


Ready to Start Achieving your Goals and Managing your time better?

Are you constantly running late, rushing, not as productive as you would like to be, having a hard time making decisions, procrastinating, or having difficulty setting and achieving goals?

This is the session for you.

Step One Identify your values and priorities.

Imagine for a moment, you were told you had 6 months to live. Now imagine it is after your funeral, and you are looking back on your life, what things would you have wanted to do and accomplish. What things would you not want to waste another moment on?

Identify your Highest Priorities

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Job Stress Management||Step One


Job Stress Management

The right amount of stress is optimal.  If we don’t have some stress then we get bored. The key is to be stimulated, but not overloaded. We want to consider things that affect our stress like factors outside our control, needing more training, setting realistic expectations, or not getting recognition.

Step 1:

Identify and list your work stressors, how you feel about them and how you respond to them

Example)

I never have enough time to get everything done my boss expects of me daily.

It makes me feel like I’m not as productive as everyone else.

I work through lunch and then I start eating junk food at 3:00pm.

See here the Hungry Heart Story…