Mindfulness Tips

“Wherever you go, there you are.”
-Jon Kabat Zinn

Mindfulness has been used successfully to help people reduce pain, lose weight, enhance memory and cognitive function, develop healthier relationships, and perform better in athletic events.

In a study of menopausal women, those who took a mindfulness class reported being less bothered by hot flashes. They had better sleep, lower stress and anxiety levels, and a higher quality of life.

Wow, for being such an easy thing to do, mindfulness packs a powerful punch.  But what is it anyway?

Basically, mindfulness is experiencing the present moment – not worrying about the future, or fretting about the past. Mindfulness is being fully present in the now.

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Yoga Therapy

 For those wounded by civilization, yoga is the most healing salve.” -Terri Guillemets

“Yoga is a great way to heal your physical and emotional ailments,” says Erika Wynn one of a new generation of yoga therapists.

Erika has been deeply affected by yoga and its healing nature. She has taken over 1000 hours of training, including biology, chemistry, anatomy, alignment, and psychology to become not only a certified yoga instructor but a yoga therapist.
Trained therapists can work with groups or one-on-one helping clients overcome physical and emotional problems through yoga. Erika received her training through Centered City Yoga located in Salt Lake City.

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Sleep – Frequently Asked Questions

Sleep

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Sleep, or lack of it, affects us in many ways. Our health, immune system, mental acuity, emotional state, relationships, physical growth, performance, and even our waistline is affected by our quality of sleep. For many of us, this good quality sleep is getting harder to come by. Here are some answers on how to get the best sleep possible.

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To Sanitize or Not to Sanitize

To Sanitize or Not to Sanitize

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Hand sanitizers were originally designed to help those in hospitals and health care settings who work in relatively clean places and frequently wash their hands. Sanitizers do not work well on dirty hands. In fact, the longer it has been since someone has washed their hands, the less effective a hand sanitizer is likely to be.

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The Most Disgusting Ways to Prevent a Cold

The Most Disgusting Ways to Prevent a Cold

Remember the Seinfeld episode where Jerry’s girlfriend things she caught him picking his nose? Well keep reading, there may be some perks to being a “picker” if you do it right.

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Why Diets Don’t Work

(Part 1 of 3)

Our ancestors had to physically work hard for their food. The foods that they ate provided calories, but rarely the surplus of calories that we easily find in our foods today. There were also times of shortage, or famine when food was scarce and they went hungry. Through the ages, the DNA in our cells has remembered that.

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Misleading Fat Labels – When 2% is Really 40% Fat

Misleading Fat Labels – When 2% is Really 40% Fat

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Let’s face it, if you were selling a product that has 2% fat when you measure it one way, but 40% fat if you measure it another, you’d want the packaging to read that there was only 2% fat in your product. That is how it goes in the food industry. But that kind of advertising is misleading to consumers.

If you care about what you eat, and you want to be a savvy consumer, you are going to have to learn not only to READ packages and labels, but how to FIGURE THEM OUT. Don’t let this cause you chronic anxiety! As far as fats go, here is the skinny on figuring out how much of it is actually in your food.

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Boost Metabolism While You Sleep

Remember in biology class when you learned about the parts of the cell and you wondered why you had to know this stuff? Really, when would you ever use this information in real life? Well here it is.

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Coping with Stress? Cheat on Your Diet.

Coping with Stress? Cheat on Your Diet

[quote style=”1″]That which you resist, tends to persist – and gets bigger.[/quote]

Ever noticed that the longer you battle a craving, the stronger it gets? Suddenly, the thought of a satisfying piece of chocolate becomes the uncontrollable urge to eat the whole bag.

A recent study showed this result when they asked three groups of female college students to think about chocolate, avoid thinking about chocolate, or think about whatever they wanted. Guess who ended up eating the most chocolate? Yep, it was the group that tried to avoid thinking about it.1 [frame align=”right”][/frame]

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Don’t Have Enough Belly Fat? Do This

Many people who have problems coping with stress, with chronic anxiety, with college stress, or other stress related issues, turn to foods like sodas to self-medicate. Here’s why that is not a good idea. 

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Relax with this Easy Breathing Technique

Have you ever asked yourself, “How’s my breathing?” It seems like an odd question, but breathing is the foundational component of most relaxation exercises.

 

 

 

 

 

 

 

 

Take a minute to sit in a chair with your back straight. Now put one hand on your chest, and the other one on your stomach. Which hand moves in and out when you breathe? Ideally, you would want the hand on your stomach to be the one moving the most when you breathe.

Fight or flight, or stressful breathing,

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The Science Behind the Power Nap

[frame align=”right”][/frame]Want to take a nap, but don’t feel like you have the time? You are probably like a lot of Americans who find they are lagging in the late afternoon – tired, lethargic, irritable, brain turned to mush – sound familiar?

Before you turn to the vending machines or a nasty energy drink that just postpones the crash, try a short nap instead. These naps are not only free, but quick and extremely effective, even more effective in fact, than

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Breathing Techniques Reduce Test Anxiety and Increase Performance

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Have you ever been disappointed with a test score because you knew you could have done better but were just so nervous you didn’t do your best?
How about on a job interview, or when giving an important presentation?

When we are anxious or nervous our breathing changes from deep diaphragmatic breaths to shallow chest breathing.  This kind of breathing restricts oxygen flow to the cells of the body and may cause drowsiness, irritability and even headaches.

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The Dimensions of Health and Wellness

On the first day of class every semester, I usually ask the students, “What is a healthy person?”

Typically, I get answers like, someone who exercises, eats right, is thin, has good hygiene, gets enough sleep, doesn’t do drugs, has nice skin, is in shape, isn’t sick, is tan, isn’t overweight, someone who has lots of energy.

Did you notice something about all of these responses?

They all have to do with a person’s physical health. That is usually what people think of when they think of health, but there are other aspects to a healthy person. What else is a healthy person?

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All Stress Begins with our Thoughts

All stress begins with a thought. It isn’t what’s happening “out there” that initiates the stress response. It’s how we interpret what’s happening “out there” that causes us to become stressed or not. We call this a perception of a threat. If we think this situation will lead to some kind of pain (emotional, mental, spiritual, or physical), we turn on the stress response automatically to prepare for the potential pain. The potential pain is what we call a “threat.” Prevention of stress, then, is best done by focusing on our thoughts, by changing how we think about those things we think are threatening.
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Understanding Fear and Stress

Every turn you fear is empty air dressed to look like jagged hell.
—Richard Bach

FEAR AND stress are very similar. They oftentimes feel the same. If we truly understand fear and get a clear picture of what is happening when we feel fear, we can oftentimes dispense with the need to fear things at all. We can make the fear disappear!

In class, when we begin our focus on fear, I start with this ominous sounding question: “Why do you think you are here?” I don’t mean to ask the students why they are here in this building on this particular day. I ask them why they feel they are alive and what they are here to do. What is their purpose for living and being? They commonly respond with answers like these:

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What Sleeping has to do with your Waistline

That Freshman Fifteen, may not all be from the cafeteria food. It may be because you haven’t been hitting the snooze button enough. Sleep, or lack of it, not only affects your mind, it can seriously affect your waistline. Here’s how.

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