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GOLDEN NUGGETS SUMMER 2014 Don’t Forget to Breathe

Count to 10

& Live a Self-Disciplined Life

I work with many people who have come to me after years of struggling with habits which have limited their quality of life and stolen the freedom that they crave. Overspending, food addictions, lack of physical exercise, excessive worry, controlling behaviors are just a few examples. It is well known that when you take away a “bad habit” you need to replace it with a good habit. And, this transition takes time, selfawareness, accountability, and purposed intent. What are good habits that can replace the bad? Here are a few examples that my clients have shared. •

Replace the large plate that you eat on with a smaller 6” plate.

Eat only half of

your portion. This saves both time and money on food, and limits your portion size. •

Get up at 6 AM instead of 7 AM and go for a morning walk.

Use this time to pray about

your day. This helps with anxiety, metabolism and focused thinking. •

Make a list, and keep a list.

Sort and organize.

Allow other people to keep their agenda, not you.

Be present. Yes, be present.

Celebrate successes, even if they are small.

The best place to “vent your frustrations” is at the gym.

Drive out of town….Sometimes just a change of location can do wonders for the mind and

Many people think they have to remember everything in their head. We have phones and iPods and simple flip pocket sized notebooks on which we can organize the day before it begins and cross things off our list as we accomplish those things. It also helps at the end of the day to leave the agenda items at work, or on the kitchen counter, rather than bring those thoughts to the family fun time, or time of relaxation. Our minds need time to rest. Don’t try to do everything at once. Most productive people know how to plan and organize their day, week, month and year. Even if plans change, they have a plan to change. Often we spend significant amounts of time worrying about what other people will do when we have very little impact on their decisions. Choose to focus on your own self-improvement. Focus on what you are doing now, not what happened yesterday or will happen tomorrow. (This is why you have a list.) Enjoy what is before you to do. Keep a nickel jar at home for the family or at work for the staff. Every time someone has a success, drop a nickel in the jar. At the end of the week, count your successes! Also, use high-fives or “tah- dah” phrases which are simple and immediate affirmations for you or others. Learn to end a stressful time with exercise. Go on a bike ride, lift weights, shoot some baskets, hit a baseball, weed your garden, but do something physical before you join your family. soul. I enjoy Mount Gretna, or kayaking on the river, or driving to the beach. Just leaving the location that is familiar and going to someplace novel and relaxing is therapy. Keep it simple and keep it inexpensive.


Plan and Organize

Many family conflicts are due to communication and budget. Simple budget techniques can solve long term stresses. One tip many couples like is the “we budget” and the “me budget”. Couples look at the bills and family needs and make a budget. They also include money set aside as “fun money” that each person can spend as they choose, without having to consult with their spouse. This allows for some fun surprises and also prevents arguments over what is a perceived “need” or “want”. A Self-Disciplined Life is the theme of this issue. Once we learn a routine in life that builds in healthy life habits, it then gives us time to do other things we want to do. Students at a university were always jealous of Chen who seemed to have free time in the afternoons when they were studying. Finally one student asked Chen the secret to his success.

He told them that he was up every morning at 6 am and did his studying after his morning workout. Between classes, he would do the assignments if he had a free thirty minutes. He also had a study schedule and had organized when projects were due for the semester. This planning and scheduling and early morning routine allowed him to also have scheduled “free time” each day. Most successful executives and parents practice this same philosophy.

Words Count-Talk Less, Listen More. A wise business woman said to never criticize, always be positive, tell the truth and “save face”.

Finally, don’t forget to LAUGH!

Morgan Griffin in his article “Give Your Body a Boost—With Laughter” on WebMD states that research indicates laughter has a positive impacts on the blood flow, immune response, blood sugar levels and the ability to sleep. Feel free to read his article on

“For God gave us a spirit not of fear but of power and love and self-control.” 2 Timothy 1:7 Check it Out…

Family Life has developed Passport2Purity® (P2P) to assist you in building heart-toheart communication with your preteen while laying a foundation of purity that will prepare them for the turbulent years ahead. Through the shared listening experience, object lessons and guided conversations of a P2P weekend getaway, you can set your son or daughter on a journey of moral integrity—and strengthen the bond between you. The topic of session 1: Challenges, Traps, and Choices in Adolescence. To learn more go to:

I love  to  listen  to  talk  radio  when  I  am  traveling  or  working  on  paperwork.    In  particular,  I   find  the  topic  series  presented  by  Dr.  David  Jeremiah  informative,  theologically  sound,   and  practical  in  application.  

What to  Do  when  you  are  in  a  Hurry  and  God  Isn’t      Turning  Point  Radio  Broadcast  -­‐  June  2,  2014   The virtue of patience isn't just about waiting. It's about endurance. Dr. David Jeremiah shares from the book of James on the value of building endurance -- to see us through times of trial, seasons of change, and the difficulties of life.

Flower Power Did you know that flowers promote a smile and sense of well-being which may decrease the length of your illness or recovery?

Did you know….. “Lonicera Flower (Jin Yin Hua) has been used in Asian cultures for colds, flu and sore throats. Recently, it was one of the four herbs in a formula to combat the swine flu and has proven its antibiotic properties successfully through years of research. The price of lonicera flower extract has quadrupled in the last year possibly due to its popularity for treating a variety of infections when combined with other herbs. Large corporations have submitted patent extracts including this flower in their anti-viral formulas which is also a likely factor in price increases”

A Picture is Worth a Thousand Words I was inspired to include this concept by a relative who expresses their pain, joy and contemplativeness through her use of photograph.



True Pleasure…..view this utube video and see if it inspires you. Mitchell Marcus, Special Needs Teen, Scores Basket In Final Game After Opposing Team Gives Up Ball (VIDEO) The Huffington Post | By Cavan Sieczkowski 02/26/2013 3:29 pm EST | Updated: 02/26/2013 10:51 pm EST­‐marcus-­‐special-­‐needs-­‐teen-­‐basketball-­‐game_n_2766354.html                  


"Dwell in Possibility"