Spirited Woman Blogger Team

Self-Sabotage

Why do you do so well on your new healthy eating plan for a couple of weeks and then eat a whole pan of brownies in one sitting? Exercise every morning for a month and start to feel fantastic, then suddenly stop going to the gym and start to feel tired and moody? Take on a new project at work that you know you could do a great job on - then wait until an hour before it is due to throw it together haphazardly?

Self-sabotaging behavior is when there is no logical or rational explanation for why you can't do the things you want to do even though you know it would benefit you if you did. It's not a lack of desire, skills, or intelligence that holds you back. It seems, for me at least, there's something inside that's stronger than the desire, and I sabotage myself and my efforts to do the things I want to do and have the things I want to have.

This type of behavior is most recognizable by the experience of an internal "tug-of-war" between having a desire to do something and feeling like you can't or just won't do it. Any time you hear yourself saying, "I wanted to do this, but I just didn’t and I don’t know why!" That's the inner conflict of self-sabotaging behavior.

The fascinating thing about self-sabotaging behavior is that it actually takes an enormous amount of energy and mental stress, much more than if you just took the action you wanted or needed to do in the first place. The mental stress of feeling behind or beating yourself up for how a situation in your life could have been better is a lot more work than moving  forward with your original plan of action. So what stops you?

That is a question that I ask myself quite often when I am in the midst of procrastination, avoiding or any type of self-sabotage. For me the answer usually comes down to some type of fear. But it is different for everyone and the circumstances that you are dealing with, whether personal or professional. 

Spirited women have a lot to do in this world, do you ever suffer from self-sabotage? How do you get through it and what lessons have you learned about yourself?

- Maureen Keyte
Click here for more of Maureen's posts.

Best Workout Food for Women On The Go

Energy bars, bottled smoothies and sports drinks are easy to throw in your gym bag, but other types of healthier food can be even better before or after your workout, for energy, stamina and hydration.

Spirited women have busy lives and it is enough of a challenge for you to fit in a workout, let alone prepare something healthy to eat before you do it. But, according to Women’s Health Magazine there are several foods that pack a punch during your fitness routine – and they are just as easy to grab and eat in the car on the way.

Here are some of my favorite choices:

Bananas - Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, potassium plays a supporting role; you need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.

Whole Grain Bagels - Carbs are the optimal workout food. A whole-grain bagel is an ideal pre-sweat-session pick because the fiber causes you to digest it slowly, which will deliver a steady flow of energy over time rather than one big burst.

Berries - USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries are an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.

What Do You Resist?

Have you ever heard the saying “What you resist, persists,” attributed to the Swiss psychiatrist Carl Yung?

I find this principal simple to understand, but very difficult to integrate into my everyday way of being. The concept, as I understand it, is trying to tell you that anything that you don’t want in your life will continue to occur as long as you are putting your attention on it. So, if you are in any type of challenge - financial problems, heartbreak, illness, etc--- the more you dwell on it, talk about it or worry about it, the more it continues to be a part of your life. Even if you are saying to yourself, I don’t want this, I want this to stop, I want this to change – you are still strongly engaging the negative, and therefore creating more of it with your thoughts.

There are probably hundreds of books, seminars and tapes out talking about this idea of keeping your focus positively on the outcome of what you do want or need, feeling as if you already have it. But, how do you do it? If you really are worried or feeling stress over an issue in your life, how can you learn to shift your emotions to good feeling ones?

In my constant quest for self-awareness, most of what I’ve learned says to start with changing your thoughts and then your emotions will change. I think this is true, but it is easier said than done. It is actual “work” to constantly shift your mind and your body when you just don’t have those good feelings inside yourself – yet. The key word being –YET!

As spirited women, you probably already know how to live your life with acceptance and hopeful anticipation of what is coming to you. That doesn’t mean you don’t feel bad at times, but I think the message in Carl Yung’s famous saying is to move through it, be o.k. with where you are now instead of fighting against it and, most importantly, focusing with faith that what you do want is on its way to you.

Do you have experience with resisting and persisting in your life? How do you stop resisting?

- Maureen Keyte
Click here for more of Maureen's posts.

How Do You Handle Disappointment?

As you aspire to life to the fullest, you will undoubtedly face all types of disappointing situations, both large and small. Actually the more you seek to step into a greater life and move ahead in your career, take a chance learning something new, or open your heart to romance…the greater your risk of being disappointed.

In the state of disappointment, your thoughts can become obsessive and overly dramatic. Being in that mental state can prevent you from thinking clearly and logically and cause you to think small in that situation…not looking at the bigger picture in the grand scheme of your life. Sometimes it feels like you have taken twenty steps forward, only to then take ten backwards. But you really are not, you are moving ahead and building qualities such as; patience, resilience and self-knowledge on your journey through life.

The key to handling disappointment, in a Spirited Woman way, is to consciously take your focus from what you think you should have in that moment, and turn it around to a more positive mindset. I’m not saying to ignore your own feelings of sadness with positive affirmation that are simply not true for you. Maybe just something more neutral, for example the thought -- everything happens for a reason.

I have had my share of disappointments in my life and often take notice to the good that eventually comes from them in the long run. Although I was disappointed with a failed marriage, I now see that being single has allowed me to make the most amazing friends that come running at the drop of a hat whenever I need them. I would have never met these women had I remained in “coupledom.” The end of my sales career led me to finding my true passion of writing, a creative outlet that I never had the chance to pursue while working in sales. Opening my heart in the dating world is a book in itself of ups and downs, but it has brought men my way who have shown me how I deserve to be treated. And I will never settle for anything less again.

So, if you are facing disappointment - don’t hide from it or ignore your feelings, but rather find ways to extract value from the experience. And most of all know that it can teach you to learn from your setbacks, accept your life for the blessing that it is, and come out the other side stronger.

- Maureen Keyte
Click here for more of Maureen's posts.

Letting Go

It feels  like only yesterday that I wrote my very first post The Warrior, as a member of The Spirited Woman Blogger Team.

In this post I talked about the yoga pose - the warrior - and how it relates to your everyday life. Practicing this pose teaches you to stand strong keeping focus on the strength within yourself no matter what difficulties may be going on around you.

As I write my final post, I am again taken back to thoughts about the life lessons that can be learned from the art of yoga, in particular, the idea of letting go.

It is sometimes very difficult to get your body into a particular yoga pose. You may not feel you have the flexibility or the strength to take yourself to that level. But, from my experience, using strength or power to force your body into that position does not work. It seems the more force you use – both physical and mental - the more difficult it becomes. What does work, I find, is actually softening your body and letting it go where it needs to. I find that with practice, the more I relax and let go… the further I can move into those more challenging positions.

In yoga, as in life, sometimes in order to move forward you have to let go of something, even if it is not easy to do so. In a sense you need to get out of your head and into your heart and trust the natural flow of life, knowing that you will get where you are meant to be in the right moment.

It is not an easy thing for me to let go of blogging for The Spirited Woman on the fascinating topic of health and well-being. But, I am doing so in order to take care of my own health and well-being at this time. I have enjoyed sharing my insights and interacting and learning from all of you. I am also honored to have had the opportunity to be among a team of such talented and spirited fellow bloggers and our leader Nancy. Thank you for all of your inspiring posts and thank you, especially, to the readers for your touching and informative comments!

- Maureen Keyte
Click here for more of Maureen's posts.

Ask.com Helps Search for the Cure

The internet search engine, Ask.com, has launched a new program in which they will be making charitable donations to Susan G. Komen for the Cure, an organization dedicated to the fight against breast cancer.

The Ask.com Search for the Cure program uses home page themes, called skins, which asks internet users a series of questions about their knowledge of breast cancer. There is no cost to the user to participate by answering questions. This sounded complicated to me, so I tried it and found that it is easy to adopt the special homepage theme and it is also really informative to answer the questions and click on the “find out why” section.

From September 13 through December 31, 2009, Ask.com has committed to donate up to $100,000 in conjunction with consumers who participate in the Search for the Cure program. “The Ask.com Search for the Cure program seeks to empower consumers in the fight against breast cancer through an interactive, educational experience that doesn’t cost them a dime or require much time,” said Scott Garell, President of Ask Networks. “Susan G. Komen for the Cure has saved millions of lives by funding breast cancer research and education programs globally, and we are honored to join forces with this extraordinary organization of activists and survivors.”

According to the American Cancer Society, breast cancer is the most common cancer among women in the United States, other than skin cancer. It is also the second leading cause of cancer death in women. Lung cancer is the first. The information on the American Cancer Society’s website also says that breast cancer death rates are going down and the reason for this may be the result of finding the cancer earlier and improved treatments. Right now there are about two and a half million breast cancer survivors in the United States.

Ask.com makes it easy to make for spirited women to make a difference and help Susan G. Komen for the Cure. It also can help you by increasing your own knowledge and awareness of this disease that affects women in all of our communities.  So ask yourself—Why not?

- Maureen Keyte
Click here for more of Maureen's posts.

Are You D-ficient

It’s common knowledge that Vitamin D is important to the health of our teeth and bones, but more studies are being reported about the importance of Vitamin D for your overall health as well.

According to WomentoWomen.com, a website devoted to natural health of women, Vitamin D is vital in keeping certain health problems at bay and essential in maintaining balance in your body’s natural functioning. WomentoWomen.com notes Vitamin D deficiency is becoming widespread and seems to be related to many health concerns including; osteoporosis, depression, heart disease and stroke, cancer, diabetes, parathyroid problems, immune function — even weight loss. Also, researchers are discovering Vitamin D promotes normal cell growth throughout the body, a key factor in maintaining hormonal balance and a healthy immune system. In other words, it helps to regulate the processes that keep your body functioning normally.

For women this is especially important because as we age, our bodies slowly lose the ability to utilize Vitamin D, a process that lowers our calcium absorption rates. This creates a higher risk of osteoporosis, particularly in post-menopausal women. Calcium is an important co-factor to vitamin D, and may lose efficacy if Vitamin D is deficient.

My research showed varying amounts what’s recommended for the daily intake of Vitamin D, in my opinion it is best to check with your doctor or health practitioner to find out how much Vitamin D you need and what are the best ways to get it. Sunlight, diet (milk and dairy products) and supplements are all good sources.

Some tips to help you make sure you are not D-ficient are:

• Take a daily multivitamin or a Vitamin D supplement that is the proper amount recommended by your doctor.

Your Aching Back

If you have ever suffered from back pain, like I have recently, you know it can affect every area of your life. It can make it difficult to concentrate, sleep or enjoy your normal everyday activities. There are many treatments to relieve the symptoms of back pain including chiropractic care, muscle therapy, acupuncture, massage and some types of yoga. But getting to the root cause and eliminating it is the only real way to stay pain free.

Dr. Todd Sinnett, chiropractor and co-author of the book, The Truth About Back Pain writes about  three major areas that he believes are necessary to look at in your life in order to find long-lasting relief from this debilitating and very common problem. Getting to the root of the pain, according to Sinnett, includes diagnosis and understanding of structural, nutritional and emotional components of your health. He writes that only by stepping back to evaluate the whole person and the why of the problem can an effective treatment be found.

He also debunks common misconception about back pain that I found to be very interesting and helpful. The following are some of the myths that he describes about the specifics of back pain suffering:

-If you bend down to lift something up and your back goes out, it is because you bent wrong.

Very rarely will your back go out after you've made a simple movement, such as bending. If you suffer sudden back pain as a result of bending, it is more likely that you have been doing something that has damaged your back little by little. Bending was simply the final indignity, and your back responded with, No more!

-The location of the back pain determines the problem.

The fact is, you may be experiencing pain in one part of the body but the problem often does not originate from the same spot. For example, an imbalance in your feet can cause your lower back to hurt.

-Extra weight can be the primary cause of back pain.

While extra weight is not good for your body overall, your spine is not going to give out because of a few extra pounds. Being overweight is only one piece of the back pain puzzle - it is by no means the determining factor.

Does Alcohol Affect Women Differently than Men?

Yes, according to The National Institute on Alcohol Abuse and Alcoholism (NIAAA). The institute reports that even in small amounts, alcohol affects women differently than men. In some ways, drinking is much more risky for women than it is for men.

Women absorb and metabolize alcohol differently than men. In general, women have less body water than men of similar body weight, so that women achieve higher concentrations of alcohol in the blood after drinking equivalent amounts of alcohol. In addition, women appear to eliminate alcohol from the blood faster than men. This finding may be explained by women's higher liver volume per unit lean body mass because alcohol is metabolized almost entirely in the liver.

Alcohol passes through the digestive tract and is dispersed in the water in the body. The more water available, the more diluted the alcohol. As a rule, men weigh more than women, and, pound for pound, women have less water in their bodies than men. Therefore, a woman’s brain and other organs are exposed to more alcohol and to more of the toxic byproducts that result when the body breaks down and eliminates alcohol.

How Much Is Too Much?

Although every woman is different, it is important to know how much is too much and how alcohol can affect you.

Sixty percent of U.S. women have at least one drink a year, according to the NIAAA. Also noted, among women who drink, 13 percent have more than seven drinks per week. For women, this level of drinking is above the recommended limits published in the Dietary Guidelines for Americans.

Spirited Women - You Are Sweet Enough!

Americans are swallowing 22 teaspoons of sugar each day, and it's time to cut way back, according to the American Heart Association. 

The association states that by comparison, most women should be getting no more than 6 teaspoons a day, or 100 calories, of added sugar. This additional sugar is found in the sweeteners and syrups that are added to foods during processing, preparation or at the table. The guidelines do not apply to naturally occurring sugars like those found in fruit, vegetables or dairy products.

What’s the biggest culprit of added sugar? Soft drinks by far, with about 8 teaspoons of added sugar, a regular 12-ounce soft drink will put most women over the recommended daily limit. Other popular treats to watch out for are candy, cakes, cookies and pies.

Rachel K. Johnson, lead author of a recent article published in the American Heart Association journal, Circulation, stated it was time to give specific advice on how much added sugar Americans should be getting, not just advising moderation. "Take a good hard look at your diet," said Johnson, professor of nutrition at the University of Vermont in Burlington. "Figure out where the sources of added sugars are and think about how to cut back on that." She said about 8 ounces of fruit-flavored yogurt has about 6 teaspoons of added sugar; 8 ounces of low-fat chocolate milk has about 4 teaspoons; a cup of frosted whole grain cereal has about 3 teaspoons.

Calculating one's sugar intake can be tricky as the government doesn't require labels to differentiate added sugars from naturally occurring sugars, said Johnson. But she points out that the biggest sources, like regular soft drinks and sweets, are pretty obvious.

Johnson admits that sugar does play an important role in enhancing the taste of food and people’s energy levels, "If you feel like, I just can't live with this low amount of sugar in my diet, then what you need to do is up your energy needs."

To check for added sugar in the foods you are eating, look for a variety of ingredients including sugar, corn syrup, fructose, dextrose, molasses or evaporated cane juice on the label. And, if you think you need to cut some added sugar from your diet, try replacing with natural sugars—like the ones found in fruits or dairy products.

- Maureen Keyte
Click here for more of Maureen's posts.