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Jan 09
Love0

Contemplative Spaces: The Connection Between Prayer and Mindfulness

By Religion / Spirituality

In the frenetic, fast-paced world we live in, mindfulness has become increasingly important. When we talk about being mindful, we’re talking about the ability to be fully in the present moment, aware of our surroundings; where we are, whom we’re with, and what we’re doing. Mindfulness keeps us grounded, keeping us from overreacting or becoming overwhelmed.

By its nature, prayer helps us become and stay more mindful. By connecting in quiet reflection to something deeply spiritual and meaningful, we’re able to see our life and experiences from a broader perspective.

Increases Focus

Studies have shown that prayer, a type of meditation, helps to increase your focus. Prayer makes you better equipped to quiet your mind and avoid becoming lost in thought. With increased focus, you’re able to control mind wandering and stay in the moment.

Controls Impulses

According to a 2009 study on religion, self-regulation, and self-control by the University of Miami’s Department of Psychology, being a religious follower can promote self-control and self-monitoring.

Additionally, when studying the effects of meditation on the brain, brain-imaging studies have shown that meditation increases frontal cortex activity. The frontal lobe of the brain is responsible for, among other things, emotional expression, problem solving, and judgement.

More Gratitude
Gratitude is a feeling of gratefulness for gifts and blessings. By practicing gratitude, we’re sharpening our attention towards the good in our lives. We see and appreciate everything around us that’s positive.

Prayer helps you maximize gratitude by helping you reform your thoughts, much in the way that mindfulness does. We can surmise that regular prayer for religious followers may help them feel more clear-minded and able to concentrate on what’s positive.

Gratitude is also a feeling that we choose; we can choose to be grateful, or we can choose to be ungrateful. By utilizing prayer to concentrate on blessings or mindfulness to concentrate on the good in our lives, we help keep our mind distracted from negative thoughts. Both techniques help you appreciate the moment in which you’re living.

When your life is busy with work and family, it can feel impossible to make time for either mindfulness meditation or prayer. But even five minutes a day will make a difference over time, as your steady practice of quiet contemplation will help you learn to redirect your thoughts and focus your attention.

If you’re looking for guidance and direction on how to become more mindful through prayer, give our office a call today. One of our specially trained staff will be more than happy to help.

Jan 04
Love0

The Best Foods for Pre- and Post-Workout

By Nutrition

You’ve committed to an exercise routine, but do you find you run out of energy halfway through your workout? Or maybe you feel good during your workout but kind of crash a half-hour later?

Your body requires proper nutrition to perform optimally. With this in mind, here are the best foods to eat before and after your workout.

OPTIMAL PRE-WORKOUT NUTRITION

Eating the right foods before your workout will help to fuel your body so you can perform your best. Here are some of the best foods to eat before your workout.

Carbohydrates

The glucose derived from carbs will help to power your muscles during your workout. Some great carb options for a pre-workout snack are bananas, whole wheat toast, oatmeal, fruit salad, and pasta.

Protein

Eating protein before exercise has been shown to increase muscle protein synthesis. Eating protein before your workout will help your muscles recover and help you to see more gains.

Some good pre-workout protein options include eggs, meats, yogurt, and whey protein drinks. If you opt for the protein shakes, just be sure your protein powder doesn’t contain copious amounts of sugar or unnecessary fillers.

Fat

Glycogen from carbs is what will help fuel your shorter, high-intensity workouts, but to fuel your longer moderate-intensity workouts, you’ll want to make sure you eat some healthy fats before your workout. Some great fat options are eggs, full-fat dairy, avocado, and fatty fish like salmon.

OPTIMAL POST-WORKOUT NUTRITION

You’ve eaten the right foods to power your body through your workout and now you are done, stretched, and showered. That doesn’t mean your work is done. Your post-workout nutrition is just as important as your pre-workout nutrition.

You see, when you were working out, your muscles used up all of your glycogen stores for fuel. Some of the proteins in your muscles also got broken down and damaged by physical activity. Your body naturally wants to rebuild and replenish and so you’ve got to make sure you give it the right tools to do so.

And guess what those tools are? They are the very same MACRO nutrients you gave your body before your workout: carbs, protein, and healthy fats. Here are a few more ideas of foods to try under each category:

Carbs

  • Sweet potatoes
  • Quinoa
  • Rice cakes
  • Potatoes
  • Dark, leafy green vegetables

Protein

  • Cottage cheese
  • Chicken
  • Protein bar
  • Tuna

Fats

  • A salad with olive oil
  • Nut butter
  • Trail mix (dried fruits and nuts)

The bottom line is, if you give your body the proper nutrition, it will work and work hard for you, so you can reach your fitness goals! So be sure to eat the right foods before and after each workout.

 

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Dec 31
Love0

How Counseling Can Help You Reach Your Goals in the New Year

By General

If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to depression.

That’s because reaching goals is empowering and helps us feel we are in charge of our life. When we don’t reach goals, we feel powerless and even hopeless that our lives can change for the better!

How Counseling Can Help

Just as you must follow a recipe to the proverbial “T” to end up with something edible, there is a formula that must be followed to the “T” to set reachable goals. This formula is often used in Cognitive Behavioral Therapy (CBT) to help individuals set and reach goals that will help them change behaviors and better their lives.

Goal setting has actually been shown to be a useful tool for those suffering from depression according to a study published in the journal PLOS ONE. The study found that individuals suffering from depression had more trouble setting goals and were far less likely to believe they could reach them.

The study found that those who were depressed had more difficulties setting goals and they were also less likely to believe they would achieve those goals. The participants also tended to set avoidance goals rather than approach goals.

An avoidance goal is one you set to avoid a negative outcome. “I want to lose weight so I don’t develop type 2 diabetes.” An approach goal, on the other hand, is one that you set to ensure a positive outcome. “I want to lose weight to have more energy!”

The study shows that counseling can help people with depression set and achieve realistic and achievable goals as well as help them stay on track mentally in pursuit of that goal.

The goal-setting formula used by most CBT therapists is as follows:

  • Identify your goal.
  • Choose a starting point.
  • Identify the steps required to achieve the goal.
  • Take that first step and get started.

A therapist can help you with each one of these steps. From ensuring you select realistic goals that are approach goals, to helping you identify where you are in relation to your goal, breaking down the goal into smaller, actionable steps, and helping you take that very first one, a counselor or coach will be in your corner, helping you every step of the way.

Make 2021 the year you reach those goals that will help you live your best life. If you’d like some help getting there, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

 

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Dec 28
Love0

What is Positive Parenting?

By Parenting

“Because I said so!!”

How many times did your parents say this phrase to you? How often were you spanked as a child? How much yelling was there in your house growing up?

It’s safe to say that parenting styles have changed over the years. While spanking may have been deemed okay years ago, most parents agree now that hitting a child is not okay, for any reason. Shame and yelling are also, thankfully, out of fashion.

Many of today’s parents are trying to use positive parenting techniques instead.

What is Positive Parenting?

Positive parenting refers to a parenting style that relies on warmth, nurturing, and mindfulness. This type of parenting reinforces good behavior and avoids using harsh forms of discipline.

Positive parenting has been shown to facilitate numerous favorable outcomes. It has been linked to better grades in school, better behavior, more positive self-concepts, less substance abuse, and better overall mental health.

Strategies for Positive Parenting

Positive Parenting has three main components:

1. Regulate Your Own Emotions

How often have you had a bad day at work and yelled at your kids when you got home? It is very common for parents, either consciously or unconsciously, to take their bad emotions out on their children.

To parent positively means you have got to get a hold of your own emotions so you only interact with your child in a kind, loving, and honest manner.

2. Focus on Strengthening the Parent-Child Connection

It can be easier said than done, but each interaction with your child must strengthen the connection between you both. When a parent-child connection is strong, the child will feel safe and be able to trust.

3. Love Your Child Unconditionally

Many punishment techniques throughout the years rely on a parent “withdrawing” their love. This conditional love can cause great emotional and psychological harm to your child. Instead, focus on being a coach and mentor to your child, offering them loving guidance and reassurance to help them manage their emotions and behaviors.

It can also be very helpful to get some help from a family therapist who can help guide you in becoming the loving and compassionate parent you want to be.

If you would like to explore counseling options, please be in touch with me. I’d be happy to discuss how I may be able to help.

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