Tuesday, July 31, 2012
Feel The Fear and Do It Anyway
Feel The Fear and Do It Anyway
Author: Susan Jeffers
Book Summary by Denise Davis, WIFS Book Club Facilitator
Feel the Fear and Do It Anyway is designed to help people grab hold of their fears and live their life the way they want to live it – moving them from a place of pain, paralysis and depression to one of power, energy, and enthusiasm.
Our inability to deal with fear (educational or psychological)
We learned that we can reeducate our mind. We can accept fear simply as a fact of life rather than a barrier to success. We can unlearn the thinking that keeps us a prisoner in our own insecurities.
Discovering our fears and the three levels of fear
1) Level One Fears: Fear that permeates many areas of our life (Those that “Happen” – aging, becoming disabled, war, etc. and those that “Require Action” – changing careers, loosing weight, using the telephone, etc.)
2) Level Two Fears: These fears have to do with our “inner state of mind” rather than our exterior situations – rejection, success, failure…
3) Level Three Fears: I can’t handle it! (At the bottom of every one of our fears is simply the fear that we can’t handle whatever life may bring us).
Does Fear ever go away (five truths about fear)
Truth #1 - The fear will never go away as long as you continue to grow.
Truth #2 - The only way to get rid of the fear of doing something is to go out and do it. Do what you fear most and you conquer fear.
Truth #3 - The only way to feel better about yourself is to go out…and do it! Make deposits into our self-confidence bank.
Truth #4 – Not only am I going to experience fear whenever I’m on unfamiliar territory, but so is everyone else.
Truth #5 – Pushing through the fear is less frightening than living with the underlying fear that come from a feeling of helplessness.
Moving from pain to power (our vocabulary)
We learned to start eliminating from our vocabulary words that imply PAIN (I can’t, I should, It’s a problem) and start replacing them with words that give us POWER and choices (I won’t, I could, It’s an opportunity).
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Taking responsibility
We don’t blame others for anything we are being, doing, having, or feeling
We do not beat up on ourselves
We are aware of when we are not taking responsibility so we can change
We are handling the “chatterbox” in our head
We are aware of the payoff that is keeping us stuck
We are setting goals and working towards them
We understand that we have choices in any given situation
“Fear (whatever yours happens to be) is holding you back from experiencing life the way you want to”.
We create our own reality: when we learn to handle our fear, we move from a position of pain to one of power! Myth: negative talk = reality and positive talk = unrealistic – Not true. About 90% of what we worry about ever happens. That means our negative worries only have a bout a 10% chance of being correct! A positive outlook can create a very “realistic” life of joy and satisfaction. Our mind reacts to what we feed it. Stop feeding yourself negative thoughts. Question: how do you feel when you are around negative, depressed, complaining people?
Positive thinking toolbox – tape or CD player, inspirational tapes or CD’s, inspirational books (your own so you can highlight and mark in them), index cards, positive quotes, statements of affirmation (pg. 80 for examples ) If we will commit to a positive thinking program and routine it will change our lives. Our energy will increase. Our fears will begin to diminish, we will feel better physically, and we will silence the negative chatterbox in our head. We will begin to draw more positive people into our lives. We will begin to gain the power we need to handle whatever life throws at us.
When “They” don’t want you to grow…when significant people in your life don’t want you to change or grow – how do we handle that?
• Awareness…are you a member of the moan-and-groan club or crowd? As you become more positive, you will be more aware of the kind of people you are around and whether they exude a negative or positive behavior and speech; you will automatically draw and be drawn to more positive people.
• Seek out strong, motivating, inspiring, supportive people: mentors, friends who are farther along in the journey than you, a good coach, nutritious co-workers, friends, and clients.
• Strive for healthy assertiveness. We lean towards aggressive behavior when we are hanging on to our new behavior for dear life. That’s when we will tend to lash out at those who don’t support us or when our statements become obnoxious and hurtful. We will lean towards passive behavior when we are not quite sure of ourselves and feel the need to defend our behavior.
• Acknowledge others when they are supporting you. Learn to respond to your significant others in a way that is positive and uplifting. Let them know how much you appreciate them, their support, and their willingness to help you grow.
• Be your own best friend. Do not put yourself down. Your new strength will help you break unhealthy ties and establish new, healthier ones.
How to make a no-lose decision – Two models on pgs. 112-115
It is our choice to live in a “no-lose” world. It’s the way we think about outcomes and opportunities. When we handle our fears in a way that allows us to reach our goals our self-esteem is considerably raised. We learn to trust that we will survive, no matter what happens.
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How whole is your “Whole Life”? – Example on page 138-139
Create what you want in each area of your life – set goals & action steps, read it daily, share your grid with someone you trust, find an accountability partner. Keep asking yourself, “How whole is my life?” Continue to create richness for yourself that nothing can ever take away your basic sense of completeness. It is then that you will realize how little you have to fear.
Just nod your head and say “Yes!”
Janet Zuckerman, “Say ‘yes’ to your universe”. Say yes to instead of “no” to the things life brings us that is beyond our control. Saying NO implies we are a victim. Saying YES is our hope. Acknowledge the pain – denying it can be deadly. Saying yes means getting up and acting on your belief that you can create meaning and purpose in whatever life hands you.
Steps to saying YES…
• Create awareness that you have a choice in saying yes or no.
• Nod your head and say yes – physically do this
• Relax your body
• Adopt an attitude of “Let’s see what good will come from this situation.” Look for the value in the experience.
• Be patient with yourself. It takes time to adopt a “yes” approach to life.
• Go with the flow…like a river…we can not push the water up stream. Consciously accept what is happening in your life.
Choosing Love and Trust
If all of your “giving” is about “getting,” think how fearful you will become. When we give from a place of love, rather than from a place of expectation, more usually comes back to us than we could ever have imagined.
• Give Away Thanks
• Give Away Information
• Give Away Praise
• Give Away Time
• Give Away Money
• Give Away Love
Your life is abundant, and you count! You must become what you want to attract. Be the kind of person you would want to surround yourself with.
Filling the Inner Void
The author refers to this as our “Higher Self” (Inner Self, God-self). Our Subconscious Mind chooses its source of information and energy from either our Higher Self (a source of positive thoughts and positive energy) or our Chatterbox (source of negative thoughts and negative energy). It then sends this information to our Subconscious Mind. Our Subconscious Mind listens to the Conscious Mind and carries out the instructions given. (See diagram on pg. 193). If we do not consciously and consistently focus on the spiritual part of ourselves, we will never experience the kind of joy, satisfaction and connectedness we are all seeking. Page 210 list great examples of when we are tuned into our Chatterbox and when we are tuned into our Higher Self.
There is Plenty of Time
“One of the biggest pitfalls as you make your way through life is impatience”. Being impatient is a way of punishing yourself. When you are ready to move forward – you will. Until then, keep taking it in and keep learning. Remember that life is an ongoing process of learning so refuse to beat up on yourself for not having “made it” yet. Commit yourself to pushing through the fear and becoming more than you are at the present moment. Commit to learning how to bring whatever you do in life the loving and powerful energy of your Higher Self. Whatever it takes to get you there, Feel the Fear and Do It Anyway.
Monday, July 30, 2012
20 Painkillers in Your Kitchen
Make muscle pain a memory with ginger
When Danish researchers asked achy people to jazz up their diets with ginger, it eased muscle and joint pain, swelling and stiffness for up to 63 percent of them within two months. Experts credit ginger's potent compounds called gingerols, which prevent the production of pain-triggering hormones. The study-recommended dose: Add at least 1 teaspoon of dried ginger or 2 teaspoons of chopped ginger to meals daily.
Cure a toothache with cloves
Got a toothache and can't get to the dentist? Gently chewing on a clove can ease tooth pain and gum inflammation for two hours straight, say UCLA researchers. Experts point to a natural compound in cloves called eugenol, a powerful, natural anesthetic. Bonus: Sprinkling a ¼ teaspoon of ground cloves on meals daily may also protect your ticker. Scientists say this simple action helps stabilize blood sugar, plus dampen production of artery-clogging cholesterol in as little as three weeks.
Heal heartburn with cider vinegar
Sip 1 tablespoon of apple cider vinegar mixed with 8 ounces of water before every meal, and experts say you could shut down painful bouts of heartburn in as little as 24 hours. "Cider vinegar is rich in malic and tartaric acids, powerful digestive aids that speed the breakdown of fats and proteins so your stomach can empty quickly, before food washes up into the esophagus, triggering heartburn pain," explains Joseph Brasco, M.D., a gastroenterologist at the Center for Colon and Digestive Diseases in Huntsville, AL.
Erase earaches with garlic
Painful ear infections drive millions of Americans to doctors' offices every year. To cure one fast, just place two drops of warm garlic oil into your aching ear twice daily for five days. This simple treatment can clear up ear infections faster than prescription meds, say experts at the University of New Mexico School of Medicine. Scientists say garlic's active ingredients (germanium, selenium, and sulfur compounds) are naturally toxic to dozens of different pain-causing bacteria. To whip up your own garlic oil gently simmer three cloves of crushed garlic in a half a cup of extra virgin olive oil for two minutes, strain, then refrigerate for up to two weeks, suggests Teresa Graedon, Ph.D., co-author of the book, Best Choices From The People's Pharmacy. For an optimal experience, warm this mix slightly before using so the liquid will feel soothing in your ear canal.
Chase away joint and headache pain with cherries
Latest studies show that at least one in four women is struggling with arthritis, gout or chronic headaches. If you're one of them, a daily bowl of cherries could ease your ache, without the stomach upset so often triggered by today's painkillers, say researchers at East Lansing 's Michigan State University . Their research reveals that anthocyanins, the compounds that give cherries their brilliant red color, are anti-inflammatories 10 times stronger than ibuprofen and aspirin. "Anthocyanins help shut down the powerful enzymes that kick-start tissue inflammation, so they can prevent, as well as treat, many different kinds of pain," explains Muraleedharan Nair, Ph.D., professor of food science at Michigan State University . His advice: Enjoy 20 cherries (fresh, frozen or dried) daily, then continue until your pain disappears.
Fight tummy troubles with fish
Indigestion, irritable bowel syndrome, inflammatory bowel diseases...if your belly always seems to be in an uproar, try munching 18 ounces of fish weekly to ease your misery. Repeated studies show that the fatty acids in fish, called EPA and DHA, can significantly reduce intestinal inflammation, cramping and belly pain and, in some cases, provide as much relief as corticosteroids and other prescription meds. "EPA and DHA are powerful, natural, side effect-free anti-inflammatories, that can dramatically improve the function of the entire gastrointestinal tract," explains biological chemist Barry Sears, Ph.D., president of the Inflammation Research Foundation in Marblehead , MA . For best results, look for oily fish like salmon, sardines, tuna, mackerel, trout and herring.
Prevent PMS with yogurt
Up to 80 percent of women will struggle with premenstrual syndrome and its uncomfortable symptoms, report Yale researchers. The reason: Their nervous systems are sensitive to the ups and downs in estrogen and progesterone that occur naturally every month. But snacking on 2 cups of yogurt a day can slash these symptoms by 48 percent, say researchers at New York 's Columbia University. "Yogurt is rich in calcium, a mineral that naturally calms the nervous system, preventing painful symptoms even when hormones are in flux," explains Mary Jane Minkin, M.D., a professor of gynecology at Yale University.
Tame chronic pain with turmeric
Studies show turmeric, a popular East Indian spice, is actually three times more effective at easing pain than aspirin, ibuprofen or naproxen, plus it can help relieve chronic pain for 50 percent of people struggling with arthritis and even fibromyalgia, according to Cornell researchers. That's because turmeric's active ingredient, curcumin, naturally shuts down cyclooxygenase 2, an enzyme that churns out a stream of pain-producing hormones, explains nutrition researcher Julian Whitaker, M.D. and author of the book,Reversing Diabetes. The study-recommended dose: Sprinkle 1/4 teaspoon of this spice daily onto any rice, poultry, meat or vegetable dish.
End endometrial pain with oats
The ticket to soothing endometriosis pain could be a daily bowl of oatmeal. Endometriosis occurs when little bits of the uterine lining detach and grow outside of the uterus. Experts say these migrating cells can turn menstruation into a misery, causing so much inflammation that they trigger severe cramping during your period, plus a heavy ache that drags on all month long. Fortunately, scientists say opting for a diet rich in oats can help reduce endometrial pain for up to 60 percent of women within six months. That's because oats don't contain gluten, a trouble-making protein that triggers inflammation in many women, making endometriosis difficult to bear, explains Peter Green, M.D., professor of medicine at Colombia University .
Soothe foot pain with salt
Experts say at least six million Americans develop painful ingrown toenails each year. But regularly soaking ingrown nails in warm salt water baths can cure these painful infections within four days, say scientists at California 's Stanford University . The salt in the mix naturally nixes inflammation, plus it's anti-bacterial, so it quickly destroys the germs that cause swelling and pain. Just mix 1 teaspoon of salt into each cup of water, heat to the warmest temperature that you can comfortably stand, and then soak the affected foot area for 20 minutes twice daily, until your infection subsides.
Prevent digestive upsets with pineapple
Got gas? One cup of fresh pineapple daily can cut painful bloating within 72 hours, say researchers at California 's Stanford University . That's because pineapple is natually packed with proteolytic enzymes, digestive aids that help speed the breakdown of pain-causing proteins in the stomach and small intestine, say USDA researchers.
Relax painful muscles with peppermint
Suffering from tight, sore muscles? Stubborn knots can hang around for months if they aren't properly treated, says naturopath Mark Stengler, N.D., author of the book, The Natural Physician's Healing Therapies. His advice: Three times each week, soak in a warm tub scented with 10 drops of peppermint oil. The warm water will relax your muscles, while the peppermint oil will naturally soothe your nerves -- a combo that can ease muscle cramping 25 percent more effectively than over-the-counter painkillers, and cut the frequency of future flare-ups in half, says Stengler.
Give your back some TLC with grapes
Got an achy back? Grapes could be the ticket to a speedy recovery. Recent studies at Ohio State University suggest eating a heaping cup of grapes daily can relax tight blood vessels, significantly improving blood flow to damaged back tissues (and often within three hours of enjoying the first bowl). That's great news because your back's vertebrae and shock-absorbing discs are completely dependent on nearby blood vessels to bring them healing nutrients and oxygen, so improving blood flow is essential for healing damaged back tissue, says Stengler.
Wash away pain injuries with water
Whether it's your feet, your knees or your shoulders that are throbbing, experts at New York 's Manhattan College , say you could kick-start your recovery in one week just by drinking eight 8-ounce glasses of water daily. Why? Experts say water dilutes, and then helps flush out, histamine, a pain-triggering compound produced by injured tissues. "Plus water is a key building block of the cartilage that cushions the ends of your bones, your joints' lubricating fluid, and the soft discs in your spine," adds Susan M. Kleiner, Ph.D., author of the book, The Good Mood Diet. "And when these tissues are well-hydrated, they can move and glide over each other without causing pain." One caveat: Be sure to measure your drinking glasses to find out how large they really are before you start sipping, she says. Today's juice glasses often hold more than 12 ounces, which means five servings could be enough to meet your daily goal.
Heal sinus problems with horseradish
Latest studies show sinusitis is the nation's number one chronic health problem. And this condition doesn't just spur congestion and facial pain, it also makes sufferers six times more likely to feel achy all-over. Horseradish to the rescue! According to German researchers, this eye-watering condiment naturally revs up blood flow to the sinus cavities, helping to open and drain clogged sinuses and heal sinus infections more quickly than decongestant sprays do. The study-recommended dose: One teaspoon twice daily (either on its own, or used as a sandwich or meat topping) until symptoms clear.
Beat bladder infections with blueberries
Eating 1 cup of blueberries daily, whether you opt for them fresh, frozen or in juice form, can cut your risk of a urinary tract infection (UTIs) by 60 percent, according to researchers at New Jersey's Rutgers University. That's because blueberries are loaded with tannins, plant compounds that wrap around problem-causing bacteria in the bladder, so they can't get a toehold and create an infection, explains Amy Howell, Ph.D. a scientist at Rutgers University .
Heal mouth sores with honey
Dab painful canker and cold sores with unpasteurized honey four times daily until these skin woes disappear, and they'll heal 43 percent faster than if you use a prescription cream, say researchers at the Dubai Specialized Medical Center in the United Arab Emirates . Raw honey's natural enzymes zap inflammation, destroy invading viruses and speed the healing of damaged tissues, say the study authors.
Fight breast pain with flax
In one recent study, adding 3 tablespoons of ground flax to their daily diet eased breast soreness for one in three women within 12 weeks. Scientists credit flax's phytoestrogens, natural plant compounds that prevent the estrogen spikes that can trigger breast pain. More good news: You don't have to be a master baker to sneak this healthy seed into your diet. Just sprinkle ground flax on oatmeal, yogurt, applesauce or add it to smoothies and veggie dips.
Cure migraines with coffee
Prone to migraines? Try muscling-up your painkiller with a coffee chaser. Whatever over-the-counter pain med you prefer, researchers at the National Headache Foundation say washing it down with a strong 12- ounce cup of coffee will boost the effectiveness of your medication by 40 percent or more. Experts say caffeine stimulates the stomach lining to absorb painkillers more quickly and more effectively.
Tame leg cramps with tomato juice
At least one in five people regularly struggle with leg cramps. The culprit? Potassium deficiencies, which occur when this mineral is flushed out by diuretics, caffeinated beverages or heavy perspiration during exercise. But sip 10 ounces of potassium-rich tomato juice daily and you'll not only speed your recovery, you'll reduce your risk of painful cramp flare-ups in as little as 10 days, say UCLA researchers.
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