How to Gain the Motivation to Achieve All Your Goals

Summer fun is ending and people are beginning to think about the start of the school year. It is a common time of year to set new goals. Goal setting is the easy part though. Many goals are quickly abandoned once people realize what has to be put in to achieve them. It seems insurmountable to be able to achieve goals and overcome challenges. Stopping to think about the ways you optimize your chances of success in achieving your goals is essential.

  • Visualize your achievement. Oftentimes when we begin to think about our goals we are too quick to look at all the steps it will take to achieve them. It is important to keep in the forefront of your mind the reasons you have for your goal. Maybe you want to live a healthier lifestyle or reduce your stress. Think about all the benefits that will bring you. You will have a more carefree life with less pain. If you can not think of reasons why you want to achieve your goal you should reconsider.
  • Set realistic goals with time limits. When you are striving for self-improvement it is easy to feel overwhelmed. This is why you should set goals that you believe you can achieve. It is impossible to fix every habit or change every bad behavior that you have overnight. Adding a time limit to goals when possible is also a smart idea. It will give you a time frame so you will not procrastinate and you can accomplish your goals sooner.
  • Break up your goal into sub-goals. Many times people have a broad goal that they want to accomplish. Something like, I want to eat healthier. There is power in transforming the goal into small steps. For eating healthier that might include looking up information on healthy eating and healthy recipes, planning a shopping list and making a trip to the grocery store. When you break up your goal into sub-goals you will be able to see what you need to do to accomplish the goal but you will also gain a sense of accomplishment with each sub-goal you achieve.
  • Consider your obstacles ahead of time. Everything worth achieving in life is not easy. When you are just starting with your goal things might seem like smooth-sailing. However, inevitably you will run into a problem. It is important to think about what this issue would look like for you. Maybe you have a tendency to put things off or you are anxious about starting something new. Think about the ways you have been able to beat your obstacle before.
  • Document your progress. Feel free to consider your progress with each milestone that you pass. Let yourself share the good news with others, pamper yourself or reward yourself in any way you know how.
  • Decide when to start a new goal. Taking on multiple goals at once can be overwhelming. However, you will get to a point when you have accomplished your original goal. Once this happens you should consider if you want to achieve more in the same domain or start again somewhere new. Once you have progressed in an area it would be easy to add additional goals. Before you do that though, think about if it means more to you to progress with a different goal in a different area.

Keep these tips in mind the next time you plan to start conquering a goal. You will face challenges but you will be able to overcome them. Make sure to keep an eye on our blog to see frequent posts about goal setting and a variety of things you can add to you life to improve your well-being.

Self Image Matters: Getting a Flat Stomach Without Exercising

Most women want to look like a runway model, with a curvy body and flat stomach. Most men want to look like the Marlboro Man, with bulging arms and six-pack abs. How to get a flat stomach without exercise is the kind of workout everyone seeks. It bolsters their self-image, while attracting people to them. The good news is that belly fat can be eliminated with a few common sense moves, although a day in the gym is good for the health and the soul. So sit up straight, tuck in that tummy and read more about getting a flatter belly.

  1. Stand Erect. Experts say that standing with the back straight and the shoulders back takes five pounds off the middle. For those who don’t do this regularly, know that it takes 28 days to form a habit. Standing straight is a simple matter of doing Pilates, which strengthens the core muscles.
  2. Kick Stress to the Curb. Stress stimulates the release of cortisol in the brain, which is the fight-or-flight hormone. Once upon a time, cortisol kept early humans from being eaten by a bear. Today, it just triggers the storing of fat in the fat cells. Practicing mindfulness will help kick stress to the curb.
  3. Snack on Whole Grains and Probiotics. Whole grains stimulate the hormone insulin to use the fat stored in the belly. Probiotics are the “good” bacteria in the intestines that keep the belly from bloating. Yogurt is an excellent source of probiotics, while whole grain crackers, oatmeal and popcorn are good examples of whole grains. Cutting out sodas and juices also help fight bloating. Additionally, avoid salt and high-sodium foods, as these retain water, further accenting a bloated belly.
  4. Don’t Say “Yuck!” to Apple Cider Vinegar. Studies have shown that adding one to two tablespoons of apple cider vinegar to a suitable beverage (water works well) melts belly fat. The active ingredient that gives apple cider vinegar its bite has been shown to reduce weight, BMI, and visceral fat than control groups that used none.
  5. Wear more flattering clothing. How to get a flat stomach without exercise is as simple as noticing certain materials and the patterns thereon. They may help in camouflaging a belly problem. For instance, wearing spandex, Lycra and other stretchy materials just enhance the belly instead of hiding it. Opt for lighter materials like linen and cotton or a light wool. Wrap the waist in a wide leather belt. It’s soft material will give, and the ratio between bosom and hips will be the focus, instead of belly fat. Wearing certain patterns also helps to soften a belly problem, such as wearing a floral top with a solid color pant or skirt.
  6. Snooze Longer. Getting a good night’s restful sleep is key to controlling a belly problem. Studies have shown the direct relationship between lack of quality restful sleep, the hormone cortisol and weight gain. Sluggishly going through a day following lack of restful sleep stimulates cortisol. There is also a relationship between cortisol and abdominal fat. People tend to eat the wrong foods hoping for a burst of energy. The only burst there will be, though, is a burst of abdominal fat. A good night’s sleep will eliminate all that.

How to get a flat stomach without exercise is everyone’s dream. With a little common sense and the right clothing, foods and drinks, improving your self-image can be accomplished. Use natural products. Bioresonance will put infections out of business for good, and not using antibiotics, either. Frequency is the keyword here, and it will heal the body. I am the proof of that! Come to see me and we’ll get started.

Gratification: the Far-Reaching Benefits of Gratitude

We’ve all heard the old cliche about being grateful for the little things in life. But all too often we are overwhelmed with the Big Things. As we wrestle with the real, practical problems of daily life, gratitude may seem trivial and unimportant.

But the truth is that gratitude is an incredibly important experience, and incorporating it into our daily lives brings a host of practical, real-world benefits. Robert Emmons, Ph.D. is a professor of psychology at UC Davis who has devoted his life to studying the psychology of gratitude. His research shows that grateful people experience benefits in every aspect of their lives.

Physical benefits of gratitude include: • Stronger immune systems • Less bothered by aches and pains • Lower blood pressure • Exercise more and take better care of their health • Sleep longer and feel more refreshed upon waking

Psychological benefits of gratitude include: • Higher levels of positive emotions • More alert, alive, and awake • More joy and pleasure • More optimism and happiness

Social benefits of gratitude include: • More helpful, generous, and compassionate • More forgiving • More outgoing • Feel less lonely and isolated

Emmons points out that practicing gratitude allows us to:

Celebrate the present. Gratitude focuses the thoughts on what we value, right now, in this moment. It doesn’t look to the past or the future, and doesn’t anticipate outcomes.

Block negative emotions. Sincere appreciation is incompatible with envy, regret, or resentment. Gratitude can reduce the frequency and duration of depressive episodes. Gratitude celebrates the positives in life, magnifying their significance and detracting from negative feelings.

Boost self-esteem. Experiencing and expressing gratefulness to the people around us generates positive emotions that reflect back to us. Emmons says that once we recognize how much other people value us, it helps us value ourselves more highly. Gratitude also has been proven to improve self-esteem by reducing social comparisons. If we stop comparing ourselves to others, we are better able to focus on and appreciate what we have and what we have to offer.

With so much to gain, it’s time to start incorporating a practice of gratitude into your daily life. There are many simple and effective ways to become a more grateful person.

Start a gratitude journal. Every day, write down 5 things you are grateful for. Take time to really appreciate each of those things, whether it’s a cozy bed or a healthy body or a hot cup of coffee. Think about sharing this list with a friend or loved one, where each of you write 5 things every day. Sharing your gratitude journal not only reinforces the practice, but it may help inspire new ideas and ensure consistency. And sharing your gratitude with a loved one deepens relationships and intimacy.

Write a letter. Once a week, write a note, letter, card, or email to thank someone. It might be a coworker who supported you that week, or an old boss or teacher who opened doors for you. It might be a friend or family member who helped you out in a rough time, or maybe just gave you a special memory. It might be a service worker who went above and beyond to meet your needs (in that case, include their boss). If the person isn’t with you any more, write it anyway, for the personal exercise in gratitude. But if you can reach them, send it to them. That way your gratitude practice doesn’t just benefit you, but can enrich someone else’s life as well.

Live in the present. Recognize people with gratitude in the moment. Say thank you to the person who holds the elevator, bags your groceries, or delivers your packages. Being grateful in the moment helps incorporate thankfulness into every aspect of your life, and not limit it to certain times.

A daily practice of gratitude makes you a healthier, happier person with a richer life and deeper social connections. And sharing your gratitude spreads positivity to the people around you, brightening moments in their day and making the world a better place. It’s amazing how something so small can have such big implications.

Creating Financial Goals

In a perfect world, money would grow on trees and every financial obligation would be a breeze to overcome. Unfortunately for most, money is something that leaves our hands as quickly as it arrives, which can create stressful moments when unexpected situations arise. With trying financial times these days, how can we stretch our dollars to meet our needs and save for the future? My book, Trading Pain for Purpose, overviews successful strategies you can use to meet your financial goals as well in both short-term and long-term. It is incredibly easy to set yourself up for financial success if the proper planning and strategy is the baseline to your money transactions. By taking a look at these easy and structured steps, you can help save for your future financial goals.

Budget (if you haven’t already) – Before understanding what money you have to meet financial goals, you most importantly need to understand how much money you have to work with. Budget your paycheck and other income vs. rent, car payments and other non-negotiable bills. Determine where you can cut back (do you really need that extended sports package on cable?) and shop around for better offers (cell phone companies are always offering lower competitive rates).

Determine your goals – An obvious step, but what exactly are you aiming for financially? It can be one large goal like saving for a brand-new car, or it can be multiple objectives like paying off student debt while getting a new refrigerator. To start your financial planning, writing out all of your goals is the first step to meeting your needs.

Create a timeline- When do you expect to meet these goals? This doesn’t have to be a specific day, but break up your goals into short term (less than 6 months) vs. long term (1+ years) and be as realistic as possible. Prioritize the most important and time-sensitive goals that can affect you if not dealt with (mostly debt-related).

Establish an amount – How much do you need to meet these financial goals? Create a higher amount of savings for your short term goals, and a smaller amount for long-term if possible at the time.  If paying off debt, take note to pay off the principal amount and not just interest. Many banks offer monthly auto-transfers to other accounts, which can be easier to manage for some.

Re-work your budget – Does this plan make practical sense? Add in another column to your budget to include financial goals. If you see your savings as an obligation, your future self will be thankful! Ensure that all costs are covered and that some extra money is available for emergencies. That extra cash can be spent on unnecessary items, or could build your future.

Be sure to monitor and re-visit your financial plan from time to time, as life can throw curve balls and change financial needs. As goals are met, there will be room to create newer and bigger ones. These simple steps will create a basic plan for meeting financial goals, and will allow you to work your dreams into a wonderful reality.

The Proven Power of Visualization

Have you ever had an imaginary argument with a friend or colleague? Often a reflection of an actual event, our brain will replay a scenario where we say what we wish we could have said – or we visualize what we will say next time. I find sometimes these imaginary conversations can get me so worked up, and I forget how long I’ve been in the shower or how I managed to not lose a finger while chopping a vegetable. Our brains are much more powerful than we know! The fact that adrenaline can build so much over a non-existent event proves so.

What if we could take the same concept of thought process and direct it towards something healthy? The power of visualization is a proven factor in achieving any goal – in relationships, in work and in health.

My book, Trading Pain for Purpose, takes a good look at the link between the power of visualization and obtaining your goals. For an overview, we will go over some cold hard facts on the effectiveness of the power of visualization.

Mental studies have revealed that mental imagery stimulates brain processes, such as perception, muscle memory and motor control. In laymen’s terms, this means your brain reacts to thinking about a task, just as if you were actually doing it. This phenomenon pays off for many, such as:

Athletes: Michael Jordan always visualized goals before playing out the same movement thanks to muscle memory activation. Many athletic teams stress mental imagery before facing competition to “warm up” muscles and activate the brain.

Gaming Champions: The reason chess players take a long time per turn? Visualization of the next move. Their brains exhaust every possible move until finding the one that works.

Public Speakers: Visualization of delivering a speech or heading up a business meeting can actually boost confidence, while assisting with reciting at the same time.

The power of visualization is directly related to one’s success. A huge difference between currently successful people and those striving for it lies in how to dream; successful people live life based on where they want to be, not based on current poor circumstances. If your goal is to climb the corporate ladder, let the visualized confidence and affirmation become proactive today as a part-time receptionist.

So how do we proactively use visualization to achieve goals?

-Continuity: practice makes perfect. Spend a few minutes a day to visualize your goals and where you want to be, and keep holding onto that dream each day.

-Associate affirmations with your goal to establish a positive belief system. Reminding yourself that you are powerful and intelligent can help you get to where you want in your career faster.

-Lastly, recognize the steps needed to get to where you want to be. Remaining stagnant never helps anyone, you need to create movement.

For a better perspective on the proven power of visualization and achieving goals, take a look at my book titled Trading Pain for Purpose. Before you know it, the power of visualization will become prominent in your life and will direct you to a life of success – all starting with your mind.

The Art of Creating Fitness Goals

“The greatest danger for most of us isn’t that our aim is too high and miss it, but that it is too low and we reach it” – Michelangelo

At several points in our lives, we run into obstacles that challenge us to revaluate different portions of our lives. This need for a plan can surface in our work lives, relationships, and in our journey to find balance in health and wellness. Many of us have visited this epiphany time and time again, where we realize our health has been slowly put on the back burner when other “more important” issues arise. So how does one create achievable, realistic fitness goals that will hold true in the long run? In my book Trading Pain for Purpose, I explore the full scope in taking charge of your goals including your health goals. For a taste of my book, we will look into creating practical fitness goals.

  1. Establish what you want: Yes, we all want to be amazingly fit with a next-to-nothing body fat percentage. But before trying to tackle a million goals at once, I find it extremely effective to tackle one task at a time. Are you looking to tone muscles? Are you training for a 5k marathon? Are your energy levels plummeting due to lack of movement? Finding out what you really want with your fitness plan creates foundation to your future goals.
  2. Challenge yourself, but be practical: I believe the biggest reason people quit their journey to fitness is due to unrealistic goals. Mostly, this is because your timeline does not match the goal in a realistic, healthy way – dropping 10lbs a week won’t happen for most. Unrealistic expectations can be birthed at the very beginning of creating fitness goals, where setting aside 2 hours a day at the gym seems practical at the time but impossible a few weeks later. Challenge yourself, but keep in mind what is practical and what is influenced by adrenaline.
  3. Keep track of the good and dirty: This is incredibly important in being transparent with yourself during your journey. If too many sweets near bedtime is the problem, keeping a food diary is imperative. For marathon training, a stopwatch is your best friend. I want to mention that keeping track does not exclude moments of weakness! If mess-ups aren’t tracked, it is hard to gage what needs to be worked on.
  4. Renew your vows along the way: Newsflash – at one point, you will find every excuse to quit.  In fact, you may very well drift back into bad eating habits or ignore the gym for a week. Instead of accepting defeat and sabotaging your fitness goals in their entirety, simply recommit. I have had bad days, like everyone, but the difference is in acknowledging the bad day and carrying on versus calling it quits completely.

These four steps will create a healthy foundation in your journey to wellness. I hope that you found this helpful.

Overcoming All Odds: Beating the Obstacles Blocking Achievement

Obstacles come in all shapes and sizes, and can surface in every aspect of life. All of us are fighting a different battle of some kind that is trying to keep us from achieving goals and gaining success. Some are smaller and fixable (communication breakdown with a colleague or a highway closure on the way to work), and some seem impossible to overcome (physical limitations from an accident or rejection from several job interviews). Fortunately, whenever we are struggling with our own demons, we can always look to others who have beat all odds to achievement as a shining example of hope. Sometimes looking at another’s struggles can shed perspective on our current situations, and reassure us that anything is possible.

One of my favorite examples of someone beating all odds is none other than Albert Einstein. Einstein was a globally recognized American scientist who wrote the most profound and complicated scientific theories known to man, and changed the face of science forevermore. Even though he passed away in 1955, Einstein’s theory of relativity is still one of the two pillars of modern physics.

The best part of Einstein’s story is not quite in his successes, but the hurdles he had to conquer to achieve goals. Ironically, family and school professors thought Albert was a stupid and effortless child. Not speaking until the age of 4, Albert’s parents thought he has mentally slow. In school, Albert did not often speak or make effort in his homework, forcing teachers to believe he was lazy and would amount to nothing.

Einstein’s hurdles in education did not end in childhood – he failed an entrance exam into a Swiss polytechnics school the first time around and was accepted only because of an “acceptable” understanding of math and science. After graduation, Einstein searched fervently for a teaching career and did not land a job for two whole years.

Remove self doubt – you CAN do it!

The most amazing testament of Albert Einstein’s story is that for over 20 years he was a misunderstood individual who was deemed as unintelligent, when in reality he was working through equations and theories in his mind since an early age. Einstein later judged the teaching system as it did not allow for creative thinking.

If Albert Einstein had quit and believed he was useless, we would not have Quantum Physics and the Theory of Relativity today. Einstein’s theories changed the world, and fortunately he was alive to experience the fruits of his success in his latter years. His story is a beacon of light for those of us currently facing trials in achieving goals.

I strongly believe that any complicated trial we face means success is just around the corner. For more inspiration of overcoming obstacles and achieving goals in your life, take a look at my book titled Trading Pain for Purpose.

Sleep Benefits for the Mind, Body and Spirit

Decades ago, people got more sleep and had fewer health problems. The sleep problem in America has been described as an epidemic by some experts, and it is hard to disagree. In 1900, the average adult slept about nine hours per day, this is mostly because light after dark was scarce and TV was nonexistent. Now fast forward, to when light and electricity are ubiquitous and we have over 1,000 channels with 24 hour-a-day programming. More than 70 percent of Americans are not meeting the average recommended 8 hours of sleep they need. The average American gets about seven hours of sleep per night, much less than the recommended eight hours, which can lead to all sorts of health and psychological problems. Let’s look at the effects on the mind, body and soul.

 

Sleep Deprivation Effects on the Mind

Lack of sleep and different sleep disorders can cause depression and make depression worse. According to a 2005 Sleep in America poll, people who were clinically diagnosed with depression or anxiety were more likely to sleep less than six hours a night. Sleepiness also makes you forgetful and affects the ability to learn new things, and remember things you have already learned or saw.

 

Sleep Deprivation Effects on the Body

Chronic sleep loss can lead to many physical problems and diseases. Some of these are cosmetic, some are health related, and none of them are good:

  • Obesity/weight gain
  • High blood pressure
  • Heart disease
  • Heart attacks
  • Heart failure
  • Irregular heartbeat
  • Stroke
  • Diabetes
  • Loose, saggy skin

In addition, at night, Melatonin hormones are produced. They are believed to fight off cancer. It may seem like some research is anecdotal, and there could be other factors that lead to higher cancer rates for people who get less sleep – but consider this: blind women get more sleep than women with sight, and blind women have HALF as many cases of breast cancer. That is pretty telling in itself, and should make you want to take steps to get exposed to less light at night, and to go to bed earlier.

 

Sleep Deprivation Effects on the Soul

Anyone who has went a few days on limited sleep (or even one night) can tell you they are not feeling 100% and are feeling run down. Now imagine that you are not getting enough sleep, every night, for months or years. You will not notice as big of a difference as you would, say notice with getting a lot less sleep one night. This difference would be almost in-perceivable, and this sluggishness may just become a “normal” for you. It can be really draining for the spirit and soul to be mentally and physically tired all the time, even if it is just a little bit.

So, take some time for yourself. If you are getting less than eight hours of sleep a night, go to bed an hour earlier every day for a week; you will feel better and be doing yourself a world of good, for your mind, body and soul.

To your health!

WENDYSIGNATURE

Are You Spending Your Time Wisely?

Time is one of the most valuable commodities you have. You can make more money, but you cannot make more time. Don’t waste the time you have on this earth. Your time is precious, your time is valuable.  We are not always going to be here. Today is a gift. Are you living it with purpose, passion and pursuing your goals? Or are you distracted, wasting time? Working at a job you do not like? The Scriptures say to redeem the time that we have.

Paul says in Ephesians 5:15-17:
Make the most of every opportunity. Don’t be vague and thoughtless, but live accurately and purposefully.

Time is flying by, it stops for no one. Before you know it months can pass and you can have made no progress whatsoever. It is important to set goals to reach by the end of the month, to reach by the end of the year, and goals to reach within the next five years. Don’t go another two or three years in the exact situation you are in now. When it comes to life, you do not get a do over. You cannot relive parts of your life. You do not get to relive your teens, twenties, thirties or forties.

Time is just like money. You are either investing it or you are wasting it. Be an ‘on purpose’ person. Do not just wait to see what happens in your life, make progress and steps toward your end goals. Don’t be a victim, be a victor. Do not allow yourself to be a victim of your circumstances, past missteps or accidental wastes of time, be a victor through God. We all go through valleys, but the valleys can lead you to higher ground if you continue to move up and move forward.

Here are some of the biggest time wasters:

  • Spending hours a day watching TV
  • Playing video games
  • Spending hours on Facebook
  • Talking on the phone for hours

God has given you a present: it is called today. What are you going to do with it? Scripture talks about living well spent lives. When you go to bed at night ask yourself if your day was time well spent. If not, think about how you will better spend time the next day and weeks. Stay focused, it is easy to get distracted with all of the different things we have in the world, it is up to you to make the decision to not let yourself be distracted. You look up at the clock and the day is gone, or the year is gone, or 10 years have gone by.

God put you here for a purpose. You are not just a person here on earth taking up space. You have seeds of greatness in you, you have the power to do great things and the power to make a difference in people’s lives – to be a to good things not only for yourself, but also to be a blessing to others. This is what I feel called to do. This is why I write reach out through blogs and on social media to help people. I hope I am making a difference in your life.

On a regular basis, reevaluate what you are doing. Get rid of distractions, prune things in your life that are a waste of time and move forward.

Do not let people waste your time, do not waste your valuable time trying to convince people to like you or to agree with you. When you realize your days are numbered, you move with a purpose. You don’t let people take your happiness. On a regular basis, reevaluate your friendships, if they are not healthy or a waste of time, prune them off. If people are critical of you, bring you down or are naysayers, prune them off. Are they building you up or are they tearing you down. Do not make a big announcement to the person that you will be spending less time with them, just call them less, return less of their calls and make a point to make new friends, better and more positive friends.

You may hesitant, thinking to yourself, “If I let them go I will be lonely”. You may be lonely for a little while, but remember, you never give up something for God, without him giving you something back greater in return. God will not only give you new friends, he will give you better time. If you have friends that help you become sharper and are positive, great! If not or you need more, find them at networking events – many great, positive and forward thinking people are at professional networking events!

Quit making excuses. Don’t waste any more days. Live with a purpose. Even if you move at a snail’s pace TOWARD your goals, you are still making more progress than if you were on a treadmill, going nowhere. Even crawling is making progress, but do not crawl – RUN! Run towards your goals and progress. Invest your time, redeem your time, and do not waste it.

WENDYSIGNATURE

Overcoming Seasonal Affective Disorder

If you are feeling down right now, it may not be because you are unhappy with your life. Every year thousands of Americans (and people from around the world) suffer from the winter blues, because of lower levels of sunlight during the Fall and Winter months. This real condition known as Seasonal Affective Disorder is also known as SAD. What a great name right? Overcast days greatly reduce the amount of light that hits your body and eyes. Lux is a measurement of illuminance according to international standards. A bright, sunny day will expose you to 50,000 lux  or more, while an overcast day can omit as low 1,000 to 2,000 Lux! The clouds and bad weather are not the only reason for lower levels of sunlight exposure, the days are much shorter, in some cases less than 9 hours a day of daylight is possible. All of this adds up to much lower levels of sunlight over extended periods of sunlight. Talk about depressing!

You may be asking “why is sunlight important?” Sunlight stimulates the retina’s cells, which in turn stimulates cells in the hypothalamus. This part of the brain controls your circadian rhythm which is your internal clock. The less stimulation that your hypothalamus gets the less likely you are to have a normal night’s sleep, either from difficulty falling asleep or tossing and turning throughout the night. Here are some of the most common symptoms of SAD:

  •     Irritability
  •     Tiredness or low energy
  •     Heavy feeling in limbs
  •     Sleeplessness, insomnia or oversleeping
  •     Appetite changes (craving for foods high in sugar)
  •     Weight gain

Natural Remedies
Now don’t run off to the doctor and ask for a magic pill to fix SAD which may cause even more problems. There are several natural remedies that I want to share with you that will work better than any pill can. The first thing you can do is get as much natural light as possible, especially from the hours of 6:30 Am to 8:30 AM. You can sit or walk outside or sit by a brightly lit window. It is best to do this daily or as close to daily as possible.

You could also eat more complex carbohydrates (natural) such as fruit, vegetables and healthy cereal, and limit eating extra simple sugar carbohydrates (unnatural) such as candy, soda or chocolate. You may crave them, but this is just a quick fix and will make you less able to overcome SAD in the long run, by throwing your body even further out of whack. The best thing to do is to eat healthy all the time, even when it seems like a quick fix will give you energy, you will end up paying for it in the long run.

It is also advisable to limit consumption of both caffeine and alcohol. You can have some but it is not good to make it a habit to have a few cups of coffee a day or a few alcoholic drinks in the evening to fall asleep. Your body will become more and more dependent on caffeine and alcohol may help you fall asleep but it really affects your sleep patterns in a very bad way.

Lastly, if you want to help eliminate SAD get outdoors during the day and exercise, whether it is walking, jogging or running any time spent outdoors will greatly help. Not only does getting your body moving help, but even over cast days will still expose you to more natural sunlight than you will get indoors. Natural sunlight has proven to be more effective than regular daylight especially in the morning. So get outdoors and soak up any sun you can.

I hope you found this information helpful.

To your health!

WENDYSIGNATURE