Saturday, 31 January 2015
6 Inspiring Quotes That Can Change Your Life
When I am having a rough day—when I feel tired, sad, doubtful, or stressed—I spend time looking up inspirational quotes.
I’ve memorized several, pulling them out when need be. These quotes are simple but they can help me turn a bad day around.
Short and sweet, here they are…
“When you have a bad day, a really bad day, try and treat the world better than it treated you.” ~Patrick Stump
When I’m traveling around with my own personal dark cloud, I sometimes forget to be kind to others.
I get so wrapped up in my own problems that I forget that I’m only a small part of a much greater world, a world filled with beauty, love, and, light. There is so much to be grateful for.
The best way to get over a bad day is to go out of your way to make others happy. This quote inspires me to smile at those I pass, hug those I love, and do all that I can to make sure that others never feel alone.
“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” ~John Steinbeck
I’m guilty of staying up at night and worrying. I lose track of time, allowing my mind to get away from me.
Whenever this happens, I remember this quote and tell myself, “Everything is going to be okay. It will all work out. Good things take time. If I go to sleep now, I will dream of sweet things and I can deal with it all in the morning.” That always does the trick.
When you give yourself the freedom to rest your body and mind, it not only makes your problems seem less urgent, it gives you the time and space you need to calmly approach the situation.
“Whenever one person stands up and says, ‘Wait a minute, this is wrong,’ it helps other people do the same.” ~Gloria Steinem
I’m known for being quiet, for not jumping at the chance to speak my mind. I’ve always had trouble standing up for myself and for what I believe in.
When these moments of self-doubt rear their ugly heads, I remember that standing up for something can inspire others to raise their voices as well. In other words, my bravery can cause a chain reaction.
We often feel as if we are alone in our thoughts, feelings, and opinions. We’re afraid that our situations are unique and unimportant.
Having the courage to raise your voice can dissipate such fears because it allows you to connect with other people. It gives others the opportunity to exclaim, “Me too! I thought I was the only one!” and eliminate any and all feelings of being alone.
“My mother said to me, ‘If you are a soldier, you will become a general. If you are a monk, you will become the Pope.’ Instead, I was a painter and became Picasso.” ~Pablo Picasso
I’m the type of person that worries way too much about what others think. In fact, I have to resist the urge to rise to others’ expectations instead of my own.
Knowing that Picasso (one of my favorite artists) dared to be different is not only inspiring, it reminds me that all that matters is that I believe in myself. If I have faith in doing what I love, then good things will come in time.
If you take a chance on doing what you love instead of simply following the status quo and always questioning, “What if?” your life will hold more meaning, more happiness, and more love.
“I saw that worrying had come to nothing and gave it up. And took my old body and went out into the morning, and sang.” ~Mary Oliver
Letting go is something that we need to do more often. We need to let go of the people that weigh us down and the worries that keep our minds in a state of constant unease.
I love the idea of simply letting go, feeling free, going out into the morning light, and singing. Just thinking about this lovely combination instantly makes me feel calm.
It’s common to forget that we have the power to create change. We have the power to open our front door and take on the world. The amount of things that we can do is infinite, but first we need to let go of what weighs us down and simply be.
“Success is not final, failure is not fatal: it is the courage to continue that counts.” ~Winston Churchill
And last but not least is my all-time favorite quote. This has gotten me through countless presentations, public speaking engagements, rejections, and downright horrible days.
When I graduated from high school, I was scheduled to speak as the salutatorian of my class. I was terrified of messing up and of what my peers would think of me. For a while I thought about not going at all.
Then I started repeating this quote in my head. It became my mantra for the entire week before graduation. It helped me realize that giving up on myself would be a lot worse than giving in to my fear of failure. I realized that as long as I made my speech, I would not fail.
As long as we give ourselves a fair chance, we will triumph. We will learn from our mistakes, we will gain confidence in the face of self-doubt, and we will be able to smile and state, “I did it!”
A favorite quote can tell a lot about a person. It can also spread inspiration, positivity, and just plain joy.
What’s your favorite quote, and how has it changed your life?
Sunset image via Shutterstock
Friday, 30 January 2015
5 Invigorating Essential Oils + How To Use Them
As a yoga teacher, I love aromatherapy. My favorite way to use essential oils as a yoga teacher is to place a few drops on the top of my feet before class. That way, the warmth of my feet acts like a diffuser for the chosen scent! As I walk around the room teaching and assisting students, the aroma gradually infuses through the room in a subtle and non-offensive way.
I find this works much better than letting the oil permeate the room with a candle or essential oil diffuser. This also helps avoid any possible issues of applying oils to students directly, who may have sensitive skin and/or allergies.
But you don't have to be a yoga teacher to use and appreciate aromatherapy.
Here's a breakdown of my five favorite essential oils and a few great ways to use them.
When applying oils to skin, be sure the particular oil you've chosen is safe for topical application. Also, many oils need to be diluted with water or a carrier oil, so always read the labels.
1. Lavender
The calming and soothing qualities of lavender are so well known — it is one of the most widely used essential oils and is easily available at any health food store.
Here are my favorite ways to use lavender:
- As a scent on eye pillows for Restorative Yoga and/or Savasana
- Place a 1-3 drops on cotton ball and place in closet for a natural moth repellent
- Place a drop on the underside of your pillow at night, to help encourage a peaceful sleep
2. Lemon
I'm sure by now you've heard of the whole lemon water craze — drinking warm water with lemon each morning as a way to cleanse the system. But let's face it, whether we're yogis or not we're likely pretty busy, and we don't always have a fresh lemon on hand.
That's where a food-grade essential oil can come in handy! I use lemon essential oil in a pinch, or when I'm traveling and don't have access to a kitchen or fresh lemons. Using 1-2 drops of lemon essential oil in 8-10 ounces of water can be a great substitute for fresh lemon water.
My favorite uses for lemon essential oils:
- As lemon water (make sure it's food grade!)
- Diffuse in the home to freshen and uplift
- Create natural cleaning solutions for the home
- Place 1-3 drops in trash cans and toilets as a natural deodorizer
3. Peppermint
Peppermint is another great all-around oil with many uses. Please note, this oil always needs to be diluted if used topically on skin.
I've fallen in love with peppermint and use it in the following ways:
- Place a single drop in your tea to energize (please make sure it's food grade!)
- Dilute a single drop in a carrier oil and apply to temples to relieve stress
- Dilute a single drop in a carrier oil and apply to belly to ease stomach discomfort
- Open up the bottle, take an inhale, and enjoy a natural pick-me-up
4. Sandalwood
Sandalwood can be a bit pricey, especially if you find a responsibly sourced oil. But, it's so worth it! I buy the tiniest amount I can, because it lasts a long time.
Here are some great ways a yogi can use sandalwood:
- Dilute a single drop in a carrier oil and apply to your neck for an uplifting mood
- Dilute a single drop in carrier oil and apply to nape of neck before teaching, to preserve and "protect" your energy
- Place 1-3 drops into your warm bath
- Natural skincare products
- Natural haircare products
5. Tea Tree or Melaleuca
Tea Tree oil has a nice medicinal scent, which gives you a hint to it's various uses.
Here are just a few of my favorite ways to use it:
- Create natural cleaning solutions for the home
- Natural skincare remedies
- As a yoga mat cleaner
And as a bonus, here is my go-to mat cleaner recipe. It's best to use an aluminum or glass bottle for storage, because a plastic bottle will break-down over time.
- 1 cup distilled water
- 1/3 cup witch hazel
- 12 drops tea tree essential oil
- 6 drops lavender
Photos courtesy of the author
Thursday, 29 January 2015
A 3-Minute Guided Meditation For Courage, With Gabrielle Bernstein.
Gabrielle leads this 3-minute meditation, which is designed to help you break through your inner barriers and blocks, so that you’re more able and open to allow the subtle energies around you to permeate.
The breathing exercises used in this guided meditation will also help you become more aware of how you breathe, and whether or not you’re using its full potential.
Trust us – it’s pretty powerful stuff! Just try it, and see for yourself :-)
Stop Pushing Yourself: 10 Crucial Steps to Avoid Burnout
“I actually think burnout is the wrong description of it. I think it’s ‘burn up.’ Physiologically, that is what you are doing because of the chronic stress being placed on your body.” ~Richard Boyatzis
Some years ago, when my mother told me that a friend of hers had experienced burnout, I didn’t really listen. Actually, I didn’t want to hear about it. I even felt irritated because she felt sorry for people who got burned out.
My opinion was that they were just being ridiculous and exaggerating.
It was an excuse, supported by a medical certificate from some doctor they knew well, so that they could stay home, plant basil in the garden, drink tea, and read good books in front of the fire. They were simply lazy folks who just couldn’t be bothered working.
Some lessons are learned the hard way. Others, really hard. A last few change you for life.
For me, burnout was life-changing; it turned my aggressive skepticism into factual knowledge. Almost annihilated by the beast of burnout, I’ve recovered, humbled and grateful to be alive.
The other day I sat down and flipped through my journals from the past years. It was overwhelming. I felt so heartbreakingly sad for myself, for what I’ve put myself through.
There was page after page of me worrying about alarming issues and symptoms I was experiencing, for a period of several years. There were lists of points I raised with my doctor, trying to figure out what was wrong with me. He kept saying the same thing over and over, but it was impossible for me to take it in.
He said, “Be careful, Mrs. Torneryd. You have all the symptoms of a textbook burnout.” My answer was always the same: “I cannot get burned out. It can’t happen to me; I’m not that type of person.”
Some of the points from my diary:
- When in bed, I can’t remember if I’ve brushed my teeth.
- I feel panic while driving; other cars are getting too close to me.
- My skin is a mess, and my hair looks dead.
- I’ve experienced three double-sided pneumonias over the past eleven months.
- I have constant ringing in my ears.
- Even when I sleep, I don’t let my head rest on the pillow.
- I wake up around twenty times per night (cramp, sweat, pee).
- I feel pressure over my chest, and I can’t breathe properly.
- My heart is very often offbeat.
- My intestines are destroyed; I look eight months pregnant ten minutes after every meal. I even pooped myself in the super-market—with no premonition.
- My gallstones are stuck in the bile duct, requiring surgery.
I was in a constant state of “I can’t do this anymore,” but there was nothing major I could change for instant relief. It was a combination of circumstances: the aftermath of bad choices, my workload, and my competitive character.
Every part of me—body, mind, and soul—was desperate to stop the life-drenching feeling of having nothing left in me to give or take from. I was wasted, worn-out, and destroyed.
Even so, I just kept going, repeating to myself, “When you’re down and out, there’s always 20 percent of your strength left” (a quote from martial art trainer). And I kept using my remaining strength over and over again.
People talk about “hitting the wall.” I hit that wall about five years ago—full speed, head first.
Since then, I’ve been forcing forward through concrete, screws, electric wires, and bricks. Then it happened: I made it through that thick wall, only to realize that on the other side was nothing but a fathomless, evil black hole. I fell until I crash landed, and then there was nothing left of me.
On the 17th of February 2014, my body collapsed. I had my first full-blown panic attack, immediately followed by a second one.
At first, it felt like my spine muscle cramped. I tried stretching and rubbing against a door post, in vain. I couldn’t breathe properly.
My lungs started pumping frenetically, and I could do nothing to stop it. It felt like I was suffocating. I seriously thought that I was having a heart attack and would die. Eventually, I passed out.
I finally accepted the message my body had been trying to communicate to me for years—I needed to make monumental changes in my situation, then and there, or I would lose my sanity, at the least.
For the first four weeks of my sick leave, I did nothing but sleep. It was not by choice. I simply collapsed—on the sofa, my bed, and even on the floor. I just couldn’t stay awake.
After the sleep marathon came sadness. I felt so incredibly sad, alone, and abandoned. I felt betrayed by society and my employer.
When I didn’t feel any more sadness, I started my healing journey to peace and acceptance and began reading self-help books. Every day I made an effort to rescue myself.
Eventually, a shift took place. Step-by-step, I built myself a ladder, careful not to go back to the wall I’d fallen out of, and I started to see the light at the top of that horrid black hole.
You don’t need to push yourself to this point—not if you follow these steps to avoid an imminent burnout:
1. Accept your limits.
It is not admirable to push yourself when your body and mind beg you to stop.
2. Clarify major energy thieves and avoid them.
Limit your contact with people who drain you, make hurtful comments, and complain. Pay your bills on time. Clean your home so you feel calm there, not stressed and surrounded by chaos. Eat fresh food and spend less time distracting yourself with technology.
3. Value yourself first.
Fear of rejection is also self-rejection; stop worrying about others’ opinions.
4. Get support and perspective.
Trust someone close with your feelings and challenges.
5. Ask for help.
It actually feels quite wonderful to receive.
6. Make choices that are good for you and make you happier, healthier, and stronger.
Get enough sleep to keep cortisol (the stress hormone) levels down, and don’t skip breakfast!
7. Get twenty minutes of sun every day.
This gives your body the Vitamin D it needs to function properly, though you can also get it from a supplement.
8. Get low-impact exercise three times per week.
When we exercise, the brain releases the “happy hormone” endorphin.
9. Don’t push yourself too far for the sake of progress.
Strive to improve, but never push yourself if you feel it’s hurting you.
10. Never ignore your intuition.
Listen to your body and do all you can to be kind to yourself.
Obviously, burnout is not some fake thing lazy folks pretend to have so they can stay home from work.
It is a force that can knock you out completely, making it difficult to deal with the simplest of tasks, like taking a shower or cooking a meal; and almost impossible to handle normal things, like leaving your home, shopping for food, and answering phone calls.
I officially apologize for all my previously judgmental thoughts on this area.
You don’t get burned out because you’re too weak. You get burned out because you’ve tried to stay strong for way too long!
Relaxed man image via Shutterstock
Wednesday, 28 January 2015
The Dos & Don'ts Of Surviving Mercury Retrograde
Three or four times a year, Mercury passes the earth in its orbit. As it rounds the bend, Mercury slows down and appears to stop, or station, and spin backward —otherwise known as retrograde. Of course, it really ISN'T moving backward, but much like two trains or cars passing each other, this creates the optical illusion that Mercury, is in this case, going backward.
In astrology, Mercury rules communication, travel, and technology — so all of these areas go haywire for about three weeks, with today (Jan. 21) marking the beginning of the chaos.
To top it off, Mercury retrograde also has what's called a "shadow period" so you may have already felt the retrograde a couple weeks before and after it actually happened.
So how NOT to have a nervous breakdown?
Don't start anything new. Review all your contracts before you sign. Renew your commitments, rather than making new ones. Prepare to repeat yourself often. It's like learning a new dance.
Mercury retrograde can crash electronic equipment! Back up your computer, calendar and cell phone address book. Expect delays if traveling, and pack a book to entertain yourself while you wait for that tardy bus or plane. Get in touch with old friends — and don't be surprised if people from your past track you down.
You might even hear from the most RANDOM exes and childhood classmates during retrogrades. Mercury also rules contracts, so think before you ink. Either wrap up important negotiations before the cycle starts, or wait to sign documents until Mercury goes direct.
If you were born during a Mercury retrograde (like we were), you may actually become sharper, clearer or more productive during this time. You won't be immune to Mercury's global impact (we once had a hard drive systematically erase itself right before our eyes), but you could also thrive in areas where others are flailing (almost every big writing contract and book deal we've gotten was offered during Mercury retrograde).
You might even become more psychic or dialed-in during Mercury's backspin.
Here is a list of dos and don'ts for Mercury retrograde:
DO …
1. Review all contracts and legal documents before signing.
2. Pause and breathe before speaking and repeat yourself if necessary!
3. Read all emails and documents before you send.
4. Insure/track important mail and packages, since Mercury rules the postal system.
5. Get your vehicles (or bikes) tuned up and be sure to pack an emergency roadside kit.
6. Leave early for any travel and appointments, since Mercury can delay flights.
7. Renew your commitments instead of making new ones.
8. Focus on the prefix, re — which means to go backward — and renew, review, revamp, redecorate, et al.
9. Plan reunions with old friends & loved ones, but prepare for possible mishaps!
10. Expect to hear from/run into people from your past at the weirdest moments.
11. Get sentimental. Reconnect with your roots and walk down memory lane.
12. Practice forgiveness. Finish processing what's unresolved so you can let it go.
13. Confirm all dates, plans, meetings and appointments.
14. Think of the retrograde as a quarterly review period, a chance to pause and finish what you've started during that timeframe.
15. Back up your digital data (photos, contact lists and files) before the retrograde or ASAP, if it has already begun.
DON'T …
1. Buy new vehicles, electronic equipment or gadgets (unless they come with a good return/repair policy).
2. Sign contracts without a thorough review. Delay until Mercury turns direct if you can.
3. Fly off the handle or jump to conclusions if someone misunderstands you.
4. Run into the arms/bed of an ex without careful screening (Mercury reunions aren't always meant to last).
5. Shoot the messenger if someone from your past comes around.
6. Put anything sketchy into an email or text (you could hit "Reply All" or send to the wrong person!).
7. Leave late for flights or appointments.
8. Start anything new before finishing what's next on the to-do list.
9. Lead people on, give mixed messages, or believe everything you hear (actions speak louder than words).
10. Spread rumors, rant on social media or share unconfirmed information.
11. Turn in sloppy or unchecked work, cut corners, or dash off hasty communications. Inspect to protect!
The silver lining? Mercury retrograde is a great opportunity to handle unfinished business. Most of us start a million things that we don't complete, never realizing how much psychic clutter this creates. The retrograde is a chance to tie up loose ends and create a clear vision for the future. Take advantage of it, and you'll emerge fresh and ready when Mercury goes direct.
As the cliche goes: what you resist, persists. So the more you can embrace chaos or a lack of control, the better you'll survive this cycle.
This post was adapted from AstroStyle.com.
Photo Credit: Stocksy
Stop Trying to Fix Yourself and Start Enjoying Your Life
“You think that the goal is to be over there, and we say the goal is the journey over there; the goal is the fun you have along the way on your way to over there.” ~Abraham
I have a clear memory of my mother looking at my bookshelves several years ago and commenting, “You’re always reading all these self-help books, and where has it gotten you?”
I responded with a quip about how I’ll always be working to align my personality with my soul, to which she scoffed and said, “When will you grow up and realize you have a great life, a great job, and great friends—and just enjoy it?!”
Of course, all I heard was “When are you going to grow up.” Her point, however, was a wise one: Just enjoy your life. She made a similar comment a couple of years later.
I had just been told the place I was living was going to be turned into an art studio for my landlady. Thankfully, she gave me two months notice to find a new place. But man, I loved my cinder block house on the river and was crushed by the news.
I called my mom in tears. I complained about how I’d never find someplace else so wonderful and how unhappy things were with my job. I talked about wanting to just sell everything I owned and take a walkabout.
Mom didn’t say a lot at the time. However, when I got up the next morning I had a long email from her. My favorite paragraph is this one:
Shannon, you should stop buying all that self-help crap and going off to retreats to find yourself. You are not perfect, never will be, and no one in the world is either. You make mistakes; we all do. Just live with it. You are a warm, intelligent woman—just live the best honest life you can.
All of my self-help books and years of spiritual study, and my mom nailed it in one simple paragraph. Granted, her delivery could use some work, but the essence of what she wrote was right on. Again.
I will, of course, continue to read personal development books and go on personal retreats. However, I no longer do those things because I think something was wrong with me. Now, I do them because I love myself.
However, I think the best message here is to just live the best honest life we can and let that be enough.
For the majority of my life, I’ve spent massive amounts of time beating up on myself. My inner critic is a loud and obnoxious voice that has seemed unstoppable. My biggest judgment of myself has been how I tend to “slumber” and “awaken” in my consciousness.
For example, when I was on a personal retreat in the mountains this summer, I was really feeling inspired, in the flow, and motivated to become a successful writer and speaker. I was excited about this new life I am creating and about feeling fully conscious again. I was sure I was going to maintain my awareness.
Then I came down off the mountain. Once back to the routine of my everyday life, I easily slipped back into distraction. I stopped meditating every day. I played computer games instead of writing. I vegged out to my favorite show on Netflix.
Once again, my inner critic rose up and I started to get really down on myself. It’s ironic that what inspired me to get out of my funk was my own voice recording from when I had been on retreat. Listening to it, I was reminded that slumbering and awakening are just a part of life.
I heard myself say, “When we do stumble, when we do fall, when we are capsized, we learn to have compassion and simply laugh at our humanness.”
I’ve realized it’s so easy for me to get caught up in this idea that I need to be perfect. If I only drink enough green smoothies, go to yoga class, and chant an hour each day, then I can be happy. However, the minute I skip some part of this self-imposed regimen, I beat myself up and feel like a total failure.
Life is about slumbering and awakening. It’s about falling off the wagon, the exercise routine, the diet, the spiritual practice. Anyone who appears to always be perfectly aligned is most likely not being fully authentic. We are human, and this is what being human means.
My dear mother, at age eighty-three, has got this message without having read or studied any of the numerous discourses on this subject. She just enjoys her life.
At the end of the day, what is most important is how we answer the question: Were we kind to one another? And, equally important, were we kind to ourselves?
People jumping image via Shutterstock
Tuesday, 27 January 2015
The 7 Deadly Truths Of Sugar
If you're contemplating a sugar cleanse, you'll find that psychological preparedness is vital to your success. Part of that preparedness involves coming up with a plan that you can stick to. After doing as much research as I could for my own sugar detox, I ultimately came up with a list of 10 simple steps to help kick my sugar habit. It has worked extremely well and I was eager to kick off another sugar cleanse this winter.
I realized however, that something changed in me. In the wake of breakthrough documentaries like Fed Up, articles in The New York Times propounding the toxicity of sugar, Dr. Robert Lustig's impassioned viral video on the chronic toxicity of fructose, and the growing body of peer-reviewed articles pointing towards sugar's effects on our expanding waistlines and chronic diseases, I have begun to feel even more empowered to kick sugar to the curb.
As I dig deeper into the research, however, I find myself more and more confused with the amount of conflicting information out there. One false marketing claim — like "agave nectar is healthy", for instance — can inadvertently spur a deluge of agave-based recipes and unwarranted health claims, even from people who should know better like Dr. Weill and Dr. Oz, (both of whom have in the past few years, recanted their love for the sugary nectar). As such, I wanted to share my findings with MBG's esteemed readers, because I know you will want to know this information as much as I do.
I call these the Seven Deadly Truths of Sugar:
1. By nature, sugar is duplicitous.
Let's first define sugar. Typically when we talk about "sugar," we are referring to table sugar, primarily derived from sugarcane or beets. Table sugar is also called sucrose. Sucrose is made up of 50% glucose and 50% fructose. Glucose and fructose are important to differentiate because the two get processed very differently in the body, which as you'll find out, has seriously different ramifications on our health.
2. Fructose = Fat.
Glucose is the sugar that gets processed in our guts during digestion and can ultimately be used by every cell in our body. Fructose, the sister carbohydrate in sucrose, bypasses the gut completely and goes straight to our livers. Some of it gets stored as glycogen, but some of it also gets turned into triglycerides, which is a fancy term for fat. Yes, fructose = fat. This wouldn't be a big deal, but food these days is loaded with sugars—including fructose, which in its purest form, happens to be 70% sweeter than table sugar, making it more addictive. According to a 2012 Mercola article, we should be consuming no more that 25 grams or 5 teaspoons of fructose per day. If someone is overweight or at risk for any of the diseases mentioned above, then they should curtail their intake to 10-15 grams or 2-3 teaspoons of fructose per day. However, we are on average consuming three times that amount on a daily basis!
3. Sugar is addictive.
Sugar alters our biochemical pathways in our brain and tampers with our dopamine receptors. In order for us to get the next dopamine spike, however, we need a greater dose of sugar. That's why out of the 600,000 food products in America today, 80% are laced with some form of sugar, and more specifically fructose, because it's cheap and keeps us addicted.
4. Fructose is a chronic liver toxin.
Eating too much food with fructose is now correlated to a number of chronic diseases. This includes, slower metabolism, higher cholesterol, heart disease, fatty-liver disease or cirrhosis, hypertension, obesity, hepatic insulin resistance and even gout due to the overproduction of uric acid in the body. Fructose also can cause leptin resistance, which is the hormone that tells your body whether you are hungry or full. If you break that switch, then chances are you're going to be on a one way road to fat town.
5. Stripping fiber from food leads to increased sugar to our system.
Normally plants with fructose are equipped with fiber. Fiber, something we're not consuming enough of, acts as a safeguard. It not only fills us up and slows digestion, but it also helps slow down the absorption of fructose into our bodies. However, nowadays with juicing and smoothie crazes (which destroy fiber), the stripping of fiber from foods (think white rice, puffed wheat and white bread), and the breeding of fruits for more sweetness and longer shelf life) we're ruining our chances for healthier bodies.
6. "Natural" sugar is misleading.
Fructose may be naturally occurring, meaning that it is present in whole fruits, vegetables, nuts and seeds — but that doesn't mean that it's good for you. (Just ask Socrates who was sentenced to death by drinking hemlock.) When we futilely discuss about which sugar is better than another, we rarely ever look at fructose levels. Here's a short list of nine "natural" sweeteners to give you an idea of what percentage of fructose is commonly found in each; variations in levels are often due to different brands and how sugar is processed:
- Agave nectar = 56-97%
- High fructose corn syrup = 42-90%
- Tapioca syrup = 55%
- Table sugar / cane sugar / beet sugar = 50%
- Honey = 38-50%
- Coconut sugar = 38-48.5%
- Yacon syrup = 35%
- Maple syrup = 30%-45%
- Molasses = 23%
7. Just because sugar has a low glycemic index (GI), it doesn't mean it's good for you.
The GI is misleading for a couple reasons. The scale was created to see how high your blood glucose rises after ingesting 50 grams of carbs of a specific food. Firstly, fifty grams of carbs is quite a lot. A common example I see thrown around is carrots. They are high on the GI, but to get 50 grams of carbs from carrots, you have to eat 1.3 lb! You have to look at glycemic load, which tells you how much food you need to eat to obtain those 50 grams of carbohydrates. But as you have just found out, sugar is oftentimes more than just glucose. In most cases, it also consists of fructose. So GI and glycemic load aren't useful tools for measuring fructose levels in the body. That's why calories of sugar, to a certain extent, don't matter. All sugars weren't created equally; they are metabolized very differently in the body, each having their own ramifications if eaten too liberally.
If you are interested in following my sugar detox journey, sign up over at sugardetox.me.
Photo Credit: Stocksy
How to Make a Vision Board
One of my most popular past blog posts is Vision Boards: A Quick Story. I wrote it months before the DVD The Secret was released. Then John Assaraf’s story of manifesting his giant mansion by using vision boards (in The Secret) popularized the concept. Many of us, however, have been doing them for years. (I’ve been using them at my women’s retreats for about 5 years now.) And the value of a vision board goes way beyond just mansions and gold watches! In this post, I’ll cover how to make a vision board for future success.
Before you learn how to make a vision board read “What is a vision board“.
A vision board (also called a Treasure Map or a Visual Explorer or Creativity Collage) is typically a poster board on which you paste or collage images that you’ve torn out from various magazines. It’s simple. Really. If you don’t believe me, check out my free ebook “The Complete Guide to Vision Boards“.
The idea behind this is that when you surround yourself with images of who you want to become, what you want to have, where you want to live, or where you want to vacation, your life changes to match those images and those desires.
For instance, before I ever started performing music and I had no idea how I’d ever get a gig, write enough songs, or assemble a press kit, I drew a picture of myself in a bar with people watching me perform (I’m a terrible visual artist, so I actually had to label the people “people!”). And though it wasn’t the only factor in making it happen, I had a calendar full of bar and coffeehouse gigs by the next year.
My drawing was a kind of a vision board. Vision boards do the same thing as my drawing did. They add clarity to your desires, and feeling to your visions. For instance, at the time I did my drawing, I knew I wanted to play in bars and coffeehouses. (I have since left the that circuit, and I’m performing in theatres and at conferences. But in my early twenties, I wanted to play in bars and coffeehouses. I was pretty clear about that!) Knowing how to make a vision board that will help you achieve your dreams takes a little time and thought. For me, taking the time to draw it out, even poorly, made it indelible in my mind. In The Complete Guide to Vision Boards, I cover all of this.
There are several methods for how to make a vision board. I’ve written about each one below. You can choose which one works best for you, depending on where you find yourself on this path of creating your life.
To get started with how to make a vision board, you’ll need these supplies:
– Poster board. (Target sells a really nice matte finish board. I highly recommend it.)
– A big stack of different magazines. (You can get them at libraries, hair salons, dentist offices, the YMCA.) Make sure you find lots of different types. If you limit your options, you’ll lose interest after a while. When I facilitate my women’s retreats, I always make sure we have plenty of Oprah, Real Simple, Natural Home, Yoga Journal, Dwell, Ode, Parenting, Money, Utne, and an assortment of nature magazines.
– Glue. Not Elmers. (It makes the pages ripple.) I like using Yes! Glue
or Rubber cement. Glue sticks are my second choice because they don’t last.
or Rubber cement. Glue sticks are my second choice because they don’t last.Before you begin your vision board:
No matter which method you’re choosing, how to make a vision board that is right for you should be started with a little ritual. Sit quietly and set the intent. With lots of kindness and openness, ask yourself what it is you want. Maybe one word will be the answer. Maybe images will come into your head. Just take a moment to be with that. This process makes it a deeper experience. It gives a chance for your ego to step aside just a little, so that you can more clearly create your vision.
Put on soft music. My favorite music for activities like this is Anugama Shamanic Dream I and Shamanic Dream II. I love these CD’s for massage or any activity where you want to keep your mind quiet.
and Shamanic Dream II. I love these CD’s for massage or any activity where you want to keep your mind quiet.How to make a vision board in 5 steps:
Step 1: Go through your magazines and tear the images from them. No gluing yet! Just let yourself have lots of fun looking through magazines and pulling out pictures or words or headlines that strike your fancy. Have fun with it. Make a big pile of images and phrases and words.
Step 2: Go through the images and begin to lay your favorites on the board. Eliminate any images that no longer feel right. This step is where your intuition comes in. As you lay the pictures on the board, you’ll get a sense how the board should be laid out. For instance, you might assign a theme to each corner of the board. Health, Job, Spirituality, Relationships, for instance. Or it may just be that the images want to go all over the place. Or you might want to fold the board into a book that tells a story. At my retreats, I’ve seen women come up with wildly creative ways to present a vision board.
Step 3: Glue everything onto the board. Add writing if you want. You can paint on it, or write words with markers.
Step 4: (optional, but powerful) Leave space in the very center of the vision board for a fantastic photo of yourself where you look radiant and happy. Paste yourself in the center of your board.
Step 5: Hang your vision board in a place where you will see it often.
Three Types of Vision Boards:
1 - The “I Know Exactly What I Want” Vision Board
Do this vision board if:
– You’re very clear about your desires.
– You want to change your environment or surroundings.
– There is a specific thing you want to manifest in your life. (i.e. a new home, or starting a business.)
– You want to change your environment or surroundings.
– There is a specific thing you want to manifest in your life. (i.e. a new home, or starting a business.)
How to make a vision board if you know what you want:
With your clear desire in mind, set out looking for the exact pictures which portray your vision. If you want a house by the water, then get out the Dwell magazine and start there. If you want to start your own business, find images that capture that idea for you. If you want to learn guitar, then find that picture. I remember at the last retreat, one woman yelled out, “If anyone finds a picture of a little girl with red hair who looks happy, give it to me!” And someone else yelled out, “I’m looking for a Cadillac!” Pretty soon, a lively trading session began. Following the five steps above, create your vision board out of these images.
2 – The “Opening and Allowing” Vision Board
Do this vision board if:
– You’re not sure what exactly you want
– You’ve been in a period of depression or grief
– You have a vision of what you want, but are uncertain about it in some way.
– You know you want change but don’t know how it’s possible.
– You’ve been in a period of depression or grief
– You have a vision of what you want, but are uncertain about it in some way.
– You know you want change but don’t know how it’s possible.
How to make a vision board if you’re not quite sure what you want:
Go through each magazine. Tear out images that delight you. Don’t ask why. Just keep going through the magazines. If it’s a picture of a teddy bear that makes you smile, then pull it out. If it’s a cottage in a misty countryside, then rip it out. Just have fun and be open to whatever calls to you. Then, as you go through Step 2 above, hold that same openness, but ask yourself what this picture might mean. What is it telling you about you? Does it mean you need to take more naps? Does it mean you want to get a dog, or stop hanging out with a particular person who drains you? Most likely you’ll know the answer. If you don’t, but you still love the image, then put it on your vision board anyway. It will have an answer for you soon enough. Some women at my retreats had NO idea what their board was about, and it wasn’t until two months later that they understood. The Opening and Allowing Vision Board can be a powerful guide for you. I like it better than the first model because sometimes our egos think they know what we want, and lots of times those desires aren’t in alignment with who we really are. This goes deeper than just getting what you want. It can speak to you and teach you a little bit about yourself and your passion.
3 – The “Theme” Vision Board
Do this vision board if:
– It’s your birthday or New Years Eve or some significant event that starts a new cycle.
– If you are working with one particular area of your life. For instance, Work & Career.
– If you are working with one particular area of your life. For instance, Work & Career.
How to make a vision board for a theme:
The only difference between this vision board and the others is that this one has clear parameters and intent. Before you begin the vision board, take a moment to hold the intent and the theme in mind. When you choose pictures, they will be in alignment with the theme. You can do the Theme Vision Board on smaller pages, like a page in your journal.
Some things to remember about vision boards:
– You can use a combination of all three types of vision boards as you create. Sometimes you might start out doing one kind, and then your intuition takes over and shifts into a whole different mode. That’s called creativity. It doesn’t matter how you make a vision board. once the creativity is there, just roll with it.
– Your vision board might change as you are making it. I was just talking with a friend of mine who said that she had been making a vision board for the new year. The theme was all about what she wanted in this year. Then, as she pulled pictures and began to lay them out, the theme changed into a simpler one about her everyday life and the moments in each day. It surprised and delighted her to experience that evolution. You might find that you have little epiphanies from making a vision board.
Make a Vision Journal
Another option is to use these same principles in a big sketch book. Get a large sketch book and keep an on-going vision journal. This is especially effective if you’re going through many transitions in your life.
I welcome anyone who has created a vision board to write your own experience in the comments…
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