Inspirit Magazine July 2013

Mind Body and Soul

InSpirit

Health and Wellness Magazine July 2013

Interview with A Gardener Excercising and Your Mental Health

Bipolar Disorder

The information and reference materials contained in Inspirit Magazine are intended solely for the general information of the reader. It is not to be used for treatment purposes, but rather for discussion with the patient's own physician. The information presented here is not intended to diagnose health problems or to take the place of professional medical care. The information contained herein is neither intended to dictate what constitutes reasonable, appropriate or best care for any given health issue, nor is it intended to be used as a substitute for the independent judgment of a physician for any given health issue. All content, including text, graphics, images and information, contained on or available through this magazine is for general information purposes only.

People who are mentally healthy feel good about themselves and comfortable with others. They are also able to deal with the demands, challenges, and changes in everyday life.

Everyone, regardless of age, race, sex, or economic status, is subject to emotional upset. Feeling down, angry, or anxious can be a response to a variety of things. Feelings like these can come and go quite often. When they are disturbing, interfere with daily life, and/or linger for weeks or months, they may signal a problem that requires professional assistance. In fact, during any one-year period, up to 50 million Americans (about 22%) suffer from a mental disorder that interferes with employment, school, and/or daily life.

Determining whether you need help and how to go about receiving it is not always easy. This is why Minding Your Mental Health was written. It provides information and resources you can use to take greater control of your mental well-being.

Whether you are thinking about seeking help or are already in treatment, this guide will be beneficia

Mental Health Facts

About 27% of the people who seek medical help for physical problems have emotional problems.

The 2 most common reasons people seek mental health treatment are for depression and anxiety.

Between 8 and 14 million Americans suffer from depression each year.

80 to 90% of mental disorders are treatable using medication and other therapies.

About 2% of college students suffer from an eating disorder.

Approximately 10% of Americans have phobias.

About 21% of college students say that sleep difficulties affect their academic performance.

22 million Americans suffer from drug dependence or abuse.

18.6 million Americans need treatment for a serious alcohol problem.

Nearly 25% of the elderly who are thought to be senile actually suffer some form of mental illness that can be treated effectively.

Therapy does not have to take a long time. Almost 50% of the people who enter therapy will complete it in 7 sessions or less.

http://studenthealth.uaa.alaska.edu/YourMentalHealth/SecIa.htm

Definition

Mental Illness

By Mayo Clinic staff Mental illness refers to a wide range of mental health conditions — disorders that affect your mood, thinking and behavior. Examples of mental illness include depression, anxiety disorders, schizophrenia, eating disorders and addictive behaviors.

Many people have mental health concerns from time to time. But a mental health concern becomes a mental illness when ongoing signs and symptoms cause frequent stress and affect your ability to function. A mental illness can make you miserable and can cause problems in your daily life, such as at work or in relationships.

In most cases, mental illness symptoms can be managed with a combination of medications and counseling (psychotherapy).

Symptoms

By Mayo Clinic staff Signs and symptoms of mental illness can vary, depending on the particular disorder, circumstances and other factors. Mental illness symptoms can affect emotions, thoughts and behaviors.

Examples of signs and symptoms include: Feeling sad or down Confused thinking or reduced ability to concentrate Excessive fears or worries Extreme mood changes of highs and lows Withdrawal from friends and activities Significant tiredness, low energy or problems sleeping Detachment from reality (delusions), paranoia or hallucinations

Inability to cope with daily problems or stress Extreme feelings of guilt Alcohol or drug abuse Major changes in eating habits Sex drive changes Excessive anger, hostility or violence Suicidal thinking

Sometimes symptoms of a mental health disorder appear as physical problems, such as abdominal pain, back pain, headache, or other unexplained aches and pains.

Is it mental illness?

In general, signs and symptoms may indicate a mental illness when they make you miserable and interfere with your ability to function in your daily life. You may have trouble coping with stress, anger or other emotions. Or you may find it difficult to handle family, work or school responsibilities, or have serious legal or financial problems.

With some types of mental illness, though, such as schizophrenia or bipolar disorder, you may not realize the extent of your problems — instead, it may be family members or friends who first become aware that you have a mental illness.

Causes

By Mayo Clinic staff Mental illnesses, in general, are thought to be caused by a variety of genetic and environmental factors: Inherited traits. Mental illness is more common in people whose biological (blood) relatives also have a mental illness. Certain genes may increase your risk of developing a mental illness, and your life situation may trigger the actual mental illness.

Environmental exposures before birth. Exposure to viruses, toxins, alcohol or drugs while in the womb can sometimes be linked to mental illness.

Negative life experiences. Situations in your life, such as the loss of a loved one, financial problems and high stress, can play a role in triggering mental illness. So can an upbringing that leads to poor self-esteem or a history of sexual or physical abuse. Life experiences can lead to unhealthy patterns of thinking linked to mental illness, such as pessimism or distorted ways of thinking.

Brain chemistry. Biochemical changes in the brain are thought to affect mood and other aspects of mental health. Naturally occurring brain chemicals called neurotransmitters play a role in some mental illnesses.

In some cases, hormonal imbalances affect mental health. It's thought that inherited traits, life experiences and biological factors can all affect brain chemistry linked to mental illnesses.

Risk factors

By Mayo Clinic staff Certain factors may increase your risk of developing mental health problems, including: Having a biological (blood) relative, such as a parent or sibling, with a mental illness Experiences in the womb — for example, having a mother who was exposed to viruses, toxins, drugs or alcohol during pregnancy Experiencing stressful life situations, such as financial problems, a loved one’s death or a divorce Having a chronic medical condition, such as cancer Experiencing brain damage as a result of a serious injury (traumatic brain injury), such as a violent blow to the head Having traumatic experiences, such as military combat or being assaulted Use of illegal drugs Being abused or neglected as a child Having few friends or few healthy relationships Having a previous mental illness Mental illness is common. About 1 in 4 adults has a mental illness in any given year. About half of U.S. adults will develop a mental illness sometime in their lives. Mental illness can begin at any age, from childhood through later adult years.

Read More http://www.mayoclinic.com/health/mental-illness/DS01104

Exercise for Mental Health In this era of exponential growth of the “metabolic syndrome� and obesity, lifestyle modifications could be a cost-effective way to improve health and quality of life. Lifestyle modifications can assume especially great importance in individuals with serious mental illness. Many of these individuals are at a high risk of chronic diseases associated with sedentary behavior and medication side effects, including diabetes, hyperlipidemia, and cardiovascular disease.The following popper user interface control may not be accessible.

Tab to the next button to revert the control to an accessible version.Destroy user interface control1 An essential component of lifestyle modification is exercise. The importance of exercise is not adequately understood or appreciated by patients and mental health professionals alike. Evidence has suggested that exercise may be an often-neglected intervention in mental health care.The following popper user interface control may not be accessible. Tab to the next button to revert the control to an accessible version.Destroy user interface control2 Aerobic exercises, including jogging, swimming, cycling, walking, gardening, and dancing, have been proved to reduce anxiety and depression.The following popper user interface control may not be accessible. Tab to the next button to revert the control to an accessible version.Destroy user interface control3 These improvements in mood are proposed to be caused by exercise-induced increase in blood circulation to the brain and by an influence on the hypothalamic-pituitary-adrenal (HPA) axis and, thus, on the physiologic reactivity to stress.The following popper user interface control may not be accessible. Tab to the next button to revert the control to an accessible version.Destroy user interface control3 This physiologic influence is probably mediated by the communication of the HPA axis with several regions of the brain, including the limbic system, which controls motivation and mood; the amygdala, which generates fear in response to stress; and the hippocampus, which plays an important part in memory formation as well as in mood and motivation.

Other hypotheses that have been proposed to explain the beneficial effects of physical activity on mental health include distraction, self-efficacy, and social interaction.The following popper user interface control may not be accessible. Tab to the next button to revert the control to an accessible version.Destroy user interface control4 While structured group programs can be effective for individuals with serious mental illness, lifestyle changes that focus on the accumulation and increase of moderate-intensity activity throughout the day may be the most appropriate for most patients.The following popper user interface control may not be accessible. Tab to the next button to revert the control to an accessible version.Destroy user interface control1 Interestingly, adherence to physical activity interventions in psychiatric patients appears to be comparable to that in the general population.

Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving selfesteem and cognitive function.The following popper user interface control may not be accessible. Tab to the next button to revert the control to an accessible version.Destroy user interface control2 Exercise has also been found to alleviate symptoms such as low self-esteem and social withdrawal.The following popper user interface control may not be accessible. Tab to the next button to revert the control to an accessible version.

Destroy user interface control3 Exercise is especially important in patients with schizophrenia since these patients are already vulnerable to obesity and also because of the additional risk of weight gain associated with antipsychotic treatment, especially with the atypical antipsychotics. Patients suffering from schizophrenia who participated in a 3-month physical conditioning program showed improvements in weight control and reported increased fitness levels, exercise tolerance, reduced blood pressure levels, increased perceived energy levels, and increased upper body and hand grip strength levels.The following popper user interface control may not be accessible. Tab to the next button to revert the control to an accessible version.Destroy user interface control5 Thirty minutes of exercise of moderate intensity, such as brisk walking for 3 days a week, is sufficient for these health benefits. Moreover, these 30 minutes need not to be continuous; three 10-minute walks are believed to be as equally useful as one 30-minute walk.

Health benefits from regular exercise that should be emphasized and reinforced by every mental health professional to their patients include the following: Improved sleep Increased interest in sex Better endurance Stress relief Improvement in mood Increased energy and stamina Reduced tiredness that can increase mental alertness Weight reduction Reduced cholesterol and improved cardiovascular fitness Mental health service providers can thus provide effective, evidence-based physical activity interventions for individuals suffering from serious mental illness. Further studies should be done to understand the impact of combining such interventions with traditional mental health treatment including psychopharmacology and psychotherapy. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

Bipolar Disorder Did you know more than 2 million American adults have bipolar disorder?

Bipolar disorder causes dramatic mood swings—from feeling overly “high� and/or irritable to sad and hopeless, and then back again, often with periods of normal mood in between. Severe changes in energy and behavior go along with these episodes. The periods of highs and lows are called episodes of mania and depression. It is often not recognized as an illness, and people may suffer for years before it is properly diagnosed and treated.

The primary symptoms of bipolar disorder are periods of elevated or irritable mood accompanied by dramatic increases in energy, activity, and thinking. The illness has two (bi) strongly contrasting phases (polar): 1) bipolar mania or hypo-mania and 2) depression.

1) Bipolar mania or hypo-mania symptoms include: Euphoria or irritability Increased energy and activity Excessive talk; racing thoughts Inflated self-esteem Unusual energy; less need for sleep Impulsiveness, a reckless pursuit of gratification (shopping sprees, impetuous travel, more and sometimes promiscuous sex, high-risk business investments, fast driving) 2) Bipolar depression/major depression symptoms include: Depressed mood and low self-esteem Low energy levels and apathy Sadness, loneliness, helplessness, guilt Slow speech, fatigue, and poor coordination Insomnia or oversleeping Suicidal thoughts and feelings Poor concentration Lack of interest or pleasure in usual activities

Hypomania and Mania in Bipolar Disorder Bipolar mania, hypomania, and depression are symptoms of bipolar disorder. The dramatic mood episodes of bipolar disorder do not follow a set pattern -- depression does not always follow mania. A person may experience the same mood state several times -- for weeks, months, even years at a time -- before suddenly having the opposite mood. Also, the severity of mood phases can differ from person to person.

Hypomania is a less severe form of mania. Hypomania is a mood that many don’t perceive as a problem. It actually may feel pretty good. You have a greater sense of well-being and productivity. However, for someone with bipolar disorder, hypomania can evolve into mania -- or can switch into serious depression.

The experience of these manic stages has been described this way: Hypomania: At first when I’m high, it’s tremendous ... ideas are fast ... like shooting stars you follow until brighter ones appear... All shyness disappears, the right words and gestures are suddenly there ... uninteresting people, things become intensely interesting. Sensuality is pervasive, the desire to seduce and be seduced is irresistible. Your marrow is infused with unbelievable feelings of ease, power, well-being, omnipotence, euphoria ... you can do anything ... but somewhere this changes.

Mania: The fast ideas start coming too fast and there are far too many ... overwhelming confusion replaces clarity ... you stop keeping up with it … memory goes. Infectious humor ceases to amuse. Your friends become frightened ... everything is now against the grain ... you are irritable, angry, frightened, uncontrollable, and trapped.

If you have three or more of the mania symptoms below most of the day -- nearly every day -- for one week or longer, you may be having a manic episode of bipolar disorder: Excessive happiness, hopefulness, and excitement Sudden changes from being joyful to being irritable, angry, and hostile Restlessness, increased energy, and less need for sleep Rapid talk, talkativeness Distractibility Racing thoughts High sex drive Tendency to make grand and unattainable plans Tendency to show poor judgment, such as impulsively deciding to quit a job Inflated self-esteem or grandiosity -- unrealistic beliefs in one’s ability, intelligence, and powers; may be delusional Increased reckless behaviors (such as lavish spending sprees, impulsive sexual indiscretions, abuse of alcohol or drugs, or ill-advised business decisions) cont’d on next page

Bipolar Disorder and Depression Symptoms SThe dramatic mood episodes of bipolar disorder do not follow a predictable pattern. Depression does not always follow mania. A person may experience the same mood state several times -- for weeks, months, even years at a time before experiencing a remission or change in mood state. Also, the severity of mood phases can differ from person to person.

The periods of depression can be equally intense. Sadness and anxiety affect every aspect of life -- thoughts, feelings, sleeping, eating, physical health, relationships, and ability to function at work. If depression is not treated, it only grows worse. There may seem to be no way out of this overwhelming mood.

These depressed feelings have been described this way: Depression: I doubt completely my ability to do anything well. It seems as though my mind has slowed down and burned out to the point of being virtually useless... . [I am] haunt[ed] ... with the total, the desperate hopelessness of it all. Others say, "It's only temporary, it will pass, you will get over it," but, of course, they haven't any idea of how I feel, although they are certain they do. If I can't feel, move, think, or care, then what on earth is the point?

An episode of depression involves five or more of these symptoms most of the day -- nearly every day -- for two weeks or longer: Symptoms of depression: Feeling sad or blue Loss of energy Feelings of guilt, hopelessness, or worthlessness Loss of interest or enjoyment from things that were once pleasurable Difficulty concentrating Low energy Feeling physically or mentally sluggish or restless and agitated Increased need for sleep or inability to sleep (insomnia) Change in appetite causing weight loss or gain Thoughts of death or suicide or attempting suicide In addition, people experiencing a major depressive episode may also feel anxious, irritable, and tearful or have trouble making everyday types of decisions.

When a person experiencing a depression has psychosis, there may be delusions of guilt or worthlessness -- perhaps there is an inaccurate belief of being ruined and penniless, or having committed a terrible crime or sin.

If untreated, episodes of depression can recur and may sometimes come closer together and may then be harder to treat. They may switch into mania. But treatment can help to prevent this from happening. With medication and

What should I do before I see the doctor about bipolar disorder?

Before meeting with your doctor to clarify a diagnosis, it’s helpful to write down the symptoms you notice that may reflect depression, hypomania, or mania. Particular attention should focus not just on mood but also changes in sleep, energy, thinking, speech, and behavior. It is also useful to get an in-depth family history from relatives before meeting with your doctor. A family history can be very helpful in supporting a suspected diagnosis and prescribing appropriate treatments.

In addition, consider bringing your spouse (or other family member) or a close friend with you to the doctor’s visit. Oftentimes, a family member or friend may be more aware of a person’s unusual behaviors and be able to describe these in detail to the doctor. Before your visit, think about and record the following: Your mental and physical health concerns Symptoms you’ve noticed Unusual behaviors you’ve had Past illnesses Your family history of mental illness (bipolar disorder, depression, mania, seasonal affective disorder or SAD, or others) Medications you are taking now and in the past (bring all medications to your doctor’s appointment) Natural dietary supplements you are taking (bring your supplements to your doctor’s appointment) Your lifestyle habits (exercise, diet, smoking, alcohol consumption, recreational drug use) Your sleep habits Causes of stress in your life (marriage, work, relationships) Questions you may have about bipolar disorder What tests will the doctor use to make a bipolar diagnosis?

Your doctor may have you fill out a mood questionnaire or checklist to help guide the clinical interview when he or she assesses mood symptoms. In addition, your doctor may order blood and urine tests to rule out other causes of your symptoms. In a toxicology screening, blood, urine, or hair are examined for the presence of drugs. Blood tests also include a check of thyroid stimulating hormone (TSH) level, since depression is sometimes linked to thyroid function.

Can brain scans or imaging tests help with the bipolar diagnosis?

While doctors don’t rely on brain scans or imaging tests for making a bipolar diagnosis, some high tech neuroimaging tests may help doctors make specific neurologic diagnoses that can account for psychiatric symptoms. An MRI or CT scan is therefore sometimes ordered in patients who have had a sudden change in thinking, mood, or behavior to assure that a neurological disease is not the underlying cause.

cont’d on next page

What can I do if I think a loved one has bipolar disorder?

If you suspect that a loved one has bipolar disorder, talk with the person about your concerns. Ask if you can make a doctor’s appointment for the person and offer to accompany the person to the visit. Here are some tips: Alert the doctor that this is a new problem and the doctor will need to allow sufficient time for the exam.

Have your concerns written down on a sheet of paper to make sure you cover all areas.

Be specific as to the problems of bipolar depression, hypomania, or mania.

Give specific details of mood symptoms and behaviors to the doctor.

Describe any severe mood changes, especially anger, depression, and aggressiveness.

Describe personality changes, especially instances of elation, paranoia, illusions, and hallucinations.

Be sure to discuss any use of alcohol or other drugs (like marijuana, cocaine or amphetamines) that the person may be using since they can often cause changes in mood, which may be mistaken for the symptoms of bipolar disorder.

http://www.webmd.com/bipolar-disorder/guide/default.htm

5 health benefits of fresh herbs

Boost flavour and your health by adding fresh herbs to food. Here's how rosemary, parsley, peppermint, oregano and thyme benefit your health

Soothe your colon with peppermint Irritable bowel syndrome (IBS) affects up to 20 percent of Canadians and many more women than men. Last year, scientists at the University of Adelaide in Australia showed how peppermint helps to relieve IBS by activating an anti-pain channel in the colon. It reduced pain-sensing fibres, particularly those activated by eating chili and mustard.

Fight inflammation with oregano Research in the Proceedings of the National Academy of Sciences showed that when mice with inflamed paws were treated with oregano’s active ingredient—beta-caryophyllin (EBCP)—the swelling subsided in 70 percent of cases. E-BCP links to structures in a cell’s membrane, inhibiting the production of substances that signal inflammation.

Get your antioxidants from fresh thyme Sprinkle fresh thyme on salmon or chicken that’s headed for the grill: Among fresh herbs, thyme has the second-highest amount of antioxidants (sage has slightly more), according to its oxygen radical absorbance capacity—a measure of a food’s ability to fight off disease-causing free radicals in our body. Thyme is also a very good source of vitamins A and C, as well as iron and dietary fibre.

Boost brainpower with rosemary Here’s a great reason to keep a pot of fragrant rosemary in your kitchen: Recently, scientists at the Brain, Performance and Nutrition Research Centre in the U.K. reported that having higher blood levels of one of this herb’s main chemical compounds—absorbed from its aroma—was linked to the speed and accuracy of study participants’ cognitive performance. The higher the level of the compound in the blood, the better the outcome.

Prevent breast cancer with parsley Toss parsley into salads for its high levels of apigenin. A study in Cancer Prevention Research showed that when rats with a certain type of breast cancer were exposed to apigenin, they developed fewer tumours and had delays in tumour formation compared to rats not exposed. Apigenin blocked the creation of new blood vessels required for tumours to grow and multiply. http://www.besthealthmag.ca/eat-well/nutrition/5-health-benefits-of-fresh-herbs?slide=1

Mindfulness Meditation Benefits: 20 Reasons Why It’s Good For Your Mental And Physical Health For starters, let’s define what mindfulness is: A Perspectives on Psychological Science study described it as “the nonjudgmental awareness of experiences in the present moment.”

With that in mind, here are 20 reasons why you might want to consider incorporating mindfulness meditation into your daily life.

1. It lowers stress -- literally. Research published just last month in the journal Health Psychology shows that mindfulness is not only associated with feeling less stressed, it’s also linked with decreased levels of the stress hormone cortisol.

2. It lets us get to know our true selves. Mindfulness can help us see beyond those rose-colored glasses when we need to really objectively analyze ourselves. A study in the journal Psychological Science shows that mindfulness can help us conquer common “blind spots,” which can amplify or diminish our own flaws beyond reality.

3. It can make your grades better. Researchers from the University of California, Santa Barbara, found that college students who were trained in mindfulness performed better on the verbal reasoning section of the GRE, and also experienced improvements in their working memory. “Our results suggest that cultivating mindfulness is an effective and efficient technique for improving cognitive function, with widereaching consequences,” the researchers wrote in the Psychological Science study.

4. It could help our troops. The U.S. Marine Corps is in the process of seeing how mindfulness meditation training can improve troops’ performance and ability to handle -- and recover from -- stress.

5. It could help people with arthritis better handle stress. A 2011 study in the journal Annals of Rheumatic Disease shows that even though mindfulness training may not help to lessen pain for people with rheumatoid arthritis, it could help to lower their stress and fatigue.

6. It changes the brain in a protective way. University of Oregon researchers found that integrative bodymind training -- which is a meditation technique -- can actually result in brain changes that may be protective against mental illness. The meditation practice was linked with increased signaling connections in the brain, something called axonal density, as well as increased protective tissue (myelin) around the axons in the anterior cingulate brain region.

7. It works as the brain’s “volume knob.” Ever wondered why mindfulness meditation can make you feel more focused and zen? It’s because it helps the brain to have better control over processing pain and emotions, specifically through the control of cortical alpha rhythms (which play a role in what senses our minds are attentive to), according to a study in the journal Frontiers in Human Neuroscience.

8. It makes music sound better. Mindfulness meditation improves our focused engagement in music, helping us to truly enjoy and experience what we’re listening to, according to a study in the journal Psychology of Music.

9. It helps us even when we’re not actively practicing it. You don’t have to actually be meditating for it to still benefit your brain’s emotional processing. That’s the finding of a study in the journal Frontiers in Human Neuroscience, which shows that the amygdala brain region’s response to emotional stimuli is changed by meditation, and this effect occurs even when a person isn’t actively meditating.

10. It has four elements that help us in different ways. The health benefits of mindfulness can be boiled down to four elements, according to a Perspectives on Psychological Science study: body awareness, selfawareness, regulation of emotion and regulation of attention.

11. It could help your doctor be better at his/her job. Doctors, listen up: Mindfulness meditation could help you better care for your patients. Research from the University of Rochester Medical Center shows that doctors who are trained in mindfulness meditation are less judgmental, more self-aware and better listeners when it comes to interacting with patients.

12. It makes you a better person. Sure, we love all the things meditation does for us. But it could also benefit people we interact with, by making us more compassionate, according to a study in the journal Psychological Science. Researchers from Northeastern and Harvard universities found that meditation is linked with more virtuous, “do-good” behavior. cont’d on next page

13. It could make going through cancer just a little less stressful. Research from the JeffersonMyrna Brind Center of Integrative Medicine shows that mindfulness coupled with art therapy can successfully decrease stress symptoms among women with breast cancer. And not only that, but imaging tests show that it is actually linked with brain changes related to stress, emotions and reward.

14. It could help the elderly feel less lonely. Loneliness among seniors can be dangerous, in that it's known to raise risks for a number of health conditions. But researchers from the University of California, Los Angeles, found that mindfulness meditation helped to decrease these feelings of loneliness among the elderly, and boost their health by reducing the expression of genes linked with inflammation.

15. It could make your health care bill a little lower. Not only will your health benefit from mindfulness meditation training, but your wallet might, too. Research in the American Journal of Health Promotion shows that practicing Transcendental Meditation is linked with lower yearly doctor costs, compared with people who don't practice the meditation technique.

16. It comes in handy during cold season. Aside from practicing good hygiene, mindfulness meditation and exercise could lessen the nasty effects of colds. Researchers from the University of Wisconsin School of Medicine and Health found that people who engage in the practices miss fewer days of work from acute respiratory infections, and also experience a shortened duration and severity of symptoms.

17. It lowers depression risk among pregnant women. As many as one in five pregnant women will experience depression, but those who are at especially high risk for depression may benefit from some mindfulness yoga. "Research on the impact of mindfulness yoga on pregnant women is limited but encouraging," study researcher Dr. Maria Muzik, M.D., an assistant professor of psychiatry at the University of Michigan, said in a statement. "This study builds the foundation for further research on how yoga may lead to an empowered and positive feeling toward pregnancy."

18. It also lowers depression risk among teens. Teaching teens how to practice mindfulness through school programs could help them experience less stress, anxiety and depression, according to a study from the University of Leuven.

19. It supports your weight-loss goals. Trying to shed a few pounds to get to a healthier weight? Mindfulness could be your best friend, according to a survey of psychologists conducted by Consumer Reports and the American Psychological Association. Mindfulness training was considered an "excellent" or "good" strategy for weight loss by seven out of 10 psychologists in the survey.

20. It helps you sleep better. We saved the best for last! A University of Utah study found that mindfulness training can not only help us better control our emotions and moods, but it can also help us sleep better at night. “People who reported higher levels of mindfulness described better control over their emotions and behaviors during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress," study researcher Holly Rau said in a statement.

It Can Be Better Than Sleeping In a 2006 study, college students were asked to either sleep, meditate or watch TV. They were then tested on their alertness by being asked to hit a button every time a light flashed on a screen. The meditators did better than the nappers and TV watchers -- by a whole 10 percent.

It’s Better Than Blood Pressure Medication In 2008, Dr. Randy Zusman, a doctor at the Massachusetts General Hospital, asked patients suffering from high blood pressure to try a meditation-based relaxation program for three months. These were patients whose blood pressure had not been controlled with medication.

After meditating regularly for three months, 40 of the 60 patients showed significant drops in blood pressure levels and were able to reduce some of their medication. The reason? Relaxation results in the formation of nitric oxide which opens up your blood vessels.

Free guided meditations http://marc.ucla.edu/body.cfm?id=22 http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.html

http://www.samhsa.gov/

It’s Okay to Ask for Help Many people are reluctant to use mental health services because of the “stigma” of having an “emotional” problem. Society has a tendency to view mental health issues differently from medical ones.

When someone breaks a leg, has chest pains, or needs to get a prescription, they’ll see a doctor. However, when they experience depression, excessive fears, or a problem with alcohol, they may be embarrassed to seek help. Many people view these conditions as “weaknesses” they should handle themselves. Unfortunately, this view prevents them from getting professional assistance that may alleviate their problems.

To recognize an emotional problem and receive help is not at all a sign of weakness. Rather, these positive actions are characteristics of strong individuals. Also, participating in your company’s Employee Assistance Program (EAP) or seeing a therapist at a mental health clinic or student counseling center is completely confidential. No information will be released without your permission except in situations involving child or elder abuse, or suicidal or homicidal intent.

http://studenthealth.uaa.alaska.edu/YourMentalHealth/SecIb.htm

TAKING BACK CONTROL OF YOUR MIND Negative thinking doesn’t go away on its own. You must take charge of your mind if you want to change the way you think and feel.

If you want to get better and stay better, you need to go all the way in the treatment of your problem. Recognizing and rejecting your cognitive distortions isn’t enough. You must advance to the next level and develop a whole new way of thinking and feeling.

Although it’s important to recognize and reject your twisted and distorted thoughts, it’s even more important to learn how to transform your life by putting positive thoughts into your mind. You need to have a positive operating system up and running all the time, and you need power.

After you have the insight and knowledge to deal with your problem, you need power to make the trip to a positive destination.

The most powerful force in the universe is God’s love, and the most positive force in the universe is also God’s love. It has more than enough power to take you from where you are to where you want to be. You are not alone in this battle. God is on your side, and will give you the power to have a consistently positive mind. God’s love not only points you in the right direction; it also gives you the power to make the trip.

You decide whether negative thinking and depression will control your life. You can make your life as positive as you want it to be. If you want to have a mind free from depression, nobody can stop you.

Excerpt from : Zero Tolerance To Negative Thinking : Good-by Depression - Hello Positive Mind

MsDebbieMac8

David J Abbott M.D.

Interview With A Gardener MrsChancesKaVaciea

When you sit and talk with Focusedonu and get his take on gardening it’s like opening a book for the first time and not being able to put it down. Focusedonu says he has “been playing in dirt” since he was a child. Working in the garden with his dad, he says “it was not an option.”

When asked if he considered himself a serious gardener he replied “I’m serious about getting it right”, and as we continued to talk I could tell that he was very serious about it.

One of the first lessons he learned was, what would grow where and under what conditions. Focusedonu talked about growing vegetables in the south and how many people don’t pay attention to the fact that you can garden in the woods in the winter months because the leaves drop therefore allowing for the sunlight to reach the plants. He mentioned how he did just that and grew Kale, collard greens, mustard greens, turnips and beets all winter long in the woods. Because of this fact he allows no excuse for southerners not to garden year round.

I asked Focusedonu how gardening made him feel and a whole new light began to shine. “ If you’ve got a problem take it to the garden and leave it, let the energy of it feed your plants. Gardening gives you the order of life. If you plant it, water it, pull out the weeds and cultivate the dirt, the garden will grow and yield. This is the same as life, If a tree branch breaks, you dont pull up the tree but you try to save the rest. Make it stronger in spite of the branch that broke. When you look at the tree again after time do you think about the broken branch or the standing tree? Does it still give shade? Gardening is forward thinking, seeing the end results and working towards it, eventually getting the reward.

When you garden there is no delay, no warehouse, no going to the grocery store, packing the bag, taking it home, putting it in the fridge and eventually putting it on the table. When you garden the food comes from the garden straight to your table.

Focusedonu says that in order to do it (gardening) right there are rules. But before you even dig a hole there are things you need to understand. You should understand the Nutritional facts of the food you grow and eat.

Today millions of people around the world puzzled to understand the right nutrition for them. Even though there is abundance of cheap, healthy food items available for us, somehow the link between good food and health has been missing. Partly, this is because of the lack of clear information regarding, what to eat? Moreover, how you eat?

Link: http://www.nutrition-and-you.com/index.html Now when it comes to gardening as described by Focusedonu, “The thinking process is the key. How you go into it: Think this, when you grow the first year you creep, the second year you leap and the third year you soar. You can only get better.” He suggest that you use the internet and says the best sites are on youtube.

Find a spot that gets lots of sun, morning sun works best but afternoon sun will work as well and 8 hours of sun will give you the best results. See the following video for more on starting a garden: http://www.youtube.com/watch?v=Wv1KLDPf8YY

I asked, how do you think gardening can affect a persons life or health. He replied, “Look at the body, learn what you need to be healthy, what nutrients, then grow them. The law of life is the quicker you can get it from the ground to you, the better. Also remember that you can start anytime, anywhere, small or large, just start and God will order your steps to success. When you eat your first batch of Kale, you are hooked. Whether you grow tomato, cucumber, beet, watermelon, radish, spring lettuce, beans, eggplant, peppers (green, red or yellow) or collards anybody can, just know the rules.”

cont’d on next page

Visit one of the farms that lets you pick and bag your own vegetables snd fruits for a modest price or a farmers market that let local farmers come to sell their goods. Then come home and open up the cooking link to cook them. http://www.localharvest.org/ The World’s Healthiest Foods Kitchen: http://www.whfoods.com/whfoodskitchen.php

Focusedonu’s Real Life Garden

Lots Of Sun

Water

Cultivate

Mental Health In The Black Community And Our Attitudes Excerpt from a speech given by MinnesotaCoco at KaVaciea Enterprises Women’s Conference

At the beginning of the 21st Century African American women find themselves achieving new heights and reaching new milestones. Education and hard work has enabled them to achieve successful careers and respect in mainstream society.

Despite this good news, Black women still find themselves lagging behind Whites and other women in health and mental health issues.

For example, the depression rate among African American women is estimated to be almost 50% higher than that of Caucasian women.

The rates of mental health problems are higher than average for Black women because of psychological factors that result directly from their experience as Black Americans.

These experiences include racism, cultural alienation, violence and sexual exploitation.

Despite the fact that our community may have higher than average mental health problems, there is a stigma on seeking mental help.

We don’t want people to think we are crazy. However, we have men, women and children suffering in silence and alone.

Allow me to share some facts with you from the NAMI(National Alliance on Mental Illness)about Mental Health in the African American/Black Community : African Americans in the United States are less likely to receive accurate diagnoses than their Caucasian counterparts. Schizophrenia, for instance has been shown to be over diagnosed in the African American population. Culture biases against mental health professionals and health care professionals in general prevent many African Americans from accessing care due to prior experiences with historical misdiagnoses, inadequate treatment and a lack of cultural understanding; only 2 percent of psychiatrists, 2 percent of psychologists and 4 percent of social workers in the United States are African American.

African Americans tend to rely on family, religious and social communities for emotional support rather than turning to health care professionals, even though this may at times be necessary. The health care providers they seek may not be aware of this important aspect of person life. Mental illness is frequently stigmatized and misunderstood in the African American community. African Americans are much more likely to seek help though their primary care doctors as opposed to accessing specialty care. Experiences of mental illness vary across cultures, and there is a need for improved cultural awareness and competence in the health care and mental health workforce.

Somatization—the manifestation of physical illnesses related to mental health occurs at a rate of 15 percent among African Americans and only 9 percent among Caucasian Americans.

Nearly half of all prisoners in the United States are African American. Prison inmates are at a higher risk of developing a mental illness.

Children in foster care and the child welfare system are more likely to develop mental illnesses.

African American children comprise 45 percent of the public foster care population.

Exposure to violence increases the risk of developing a mental illness; over 25 percent of African American children exposed to violence meet criteria for posttraumatic stress disorder.

BUT THE GOOD NEWS IS!!!!!

With the implementation of various programs and innovations, African Americans’ patronization rates for mental health services may be improved.

Programs in African American communities sponsored by respected institutions, such as churches and local community groups can increase awareness of mental health issues and resources and decrease the related stigma. Encouragement in the community to join mental health related professionscan increase the number of African American mental health care providers and increase social sensitivity among the provider community.

Overall sensitivity to African American cultural differences, such as differences in medication metabolization rates, unique views of mental illness and propensity towards experiencing certain mental illnesses, can improve African Americans’ treatment experiences and increase utilization of mental health care services.

I’ll provide you with a link to NAMI at the end so you may look at other items listed.

I’m sure many of you have experienced one or more of these factors that have an impact on our acceptance of mental health issues in our community. I too, like the statistics state, do not share often my experiences that may result in me needing or seeking mental help.

I’ve been a victim of a violent crime. I’ve been diagnosed with PTS(Post-Tramatic Stress).

I’ve had 2(two) people that I loved commit sucicide. I too sought out my church and Pastor.

BUT, fortunately for me, I was encouraged to seek mental help for my mental health. I must say, one of the best things I did for myself, was to visit a Psychologist. Someone trained to be non-bias and offer professional help for me. I was able to express my feelings without being judged and I learned coping skills that I find valuable to this day.

I often turn to my Sisters or besties.

Sisterhood!********* The state or kinship of being sisters. Your best friends.

These people are important to us, and you are important to them.

When we are going thru our crisis of life, many of us turn to our Sisters, our besties.

Sometimes we just need that ear to listen, that comforting voice that tells us, it will be alright. We need that Sister or Besties that will pray with us, read a scripture with us, give us an encouraging word, or just sit and be quiet with you. These acts that we share with our Sisters/Besties, are important to our mental well being.

Having a support system is important to our mental well being.

It’s so important to have that person to talk to, that will not judge you, but allow you to freely express yourself.

That woman to encourage us, to be there for a Sister. You never know how your time will make a difference to someone and how valued it will be to your Sister. I encourage everyone, that is dealing with a mental illness or a situation that is becoming overwhelming, to seek professional help. You’re not crazy for doing so. Mental health is part of our overall health.

If you know of someone dealing with a mental illness or overwhelming situation, encourage them to seek help.

Offer to assist in the best way you can.

Maybe it’s a ride to their appointment, or bus or cab fare to their appointment.

MAYBE IT’S YOUR PRESENCE! IN SHOWING YOUR SISTER YOU CARE.

Contributing websites

http://www.nami.org/Template.cfm?Section=Fact_Sheets1&Template=/ContentManagement/ContentDisplay.cfm&ContentID=53812 http://www.thenationalcouncil.org/

Tiffany Dawson's Story

Real Lif

Hi everyone, my name is Tiffany Dawson. I was diagnosed bipolar at a young age. At the time I had no knowledge of mental illness and it was one of the scariest things I have ever dealt with. You see, when I was 15, I became severely depressed and started cutting myself to ease the pain. I pushed away my friends, family, teachers, siblings, everyone. Eventually I found myself spending as much time as I could alone, hating myself and the world around me.

I would cut often and I think it would be safe to say I was addicted. I started chatting with strangers online (my new "friends") at a young age, and at times found myself in some scary situations. Things progressively got worse as I grew older. I was moving through high school and I started doing drugs and I did find some friends but they weren't the kind that my mother approved of, although my mother and I were not on very good terms throughout this as it was. I had left her and my father both exhausted mentally and emotionally and I think it's safe to say now that they honestly had no idea what to do with me.

I will never forget the moment that my mother collapsed and ended up being admitted to the hospital due to stress-related chest pains and such. I knew it was my fault and I felt guiltier than I ever have. Unfortunately, I was nowhere near recovery and all it did was cause me to retreat back into my own little world, full of solitude and razor blades. I saw many doctors and experienced a couple of hospitalizations and various medications and throughout this time was when I was officially diagnosed: bipolar. At that point I was not interested whatsoever in treatment and failed to stick with anything that may have helped me.

Miraculously, I graduated high school, but all that did was give me more time and the next thing I know, I'm scrounging up every dime I could to get down to Detroit as often as possible to buy drugs and go to raves in abandoned warehouses with people I hardly knew. There are times that I still look back on these things and I still have a hard time believing that I persevered through everything that I did. If I were to sit here and discuss with you every little thing that I went through before I started my path to recovery, I would probably take up way too much of your time.

fe Story For me, personally, I was in the "Life is Limited" stage of change for a very long time. When I say a long time, I literally mean years. I knew that something was "wrong" with me, so to speak, but I had no interest in changing any of it. I'm not sure if I felt that it was hopeless, or if I just found comfort in the solitude and sadness. I was afraid of losing what small amount of control that I thought I had, and I think my mind frame was sort of like "People already think I am 'crazy.' What's the point in changing?" I think there were times that I knew that something had to be done, but I still really didn't see the point and I think I was so afraid to even try.

Instead, I was stuck wondering why no one understood me and why everyone was always "against" me.

In a way, no one did understand. To anyone I came into contact with for a long time, cutting = suicidal. I think that now people may be a little more educated on the subject, but at that time and the small area I lived in, I had an extremely hard time convincing people otherwise.

How do you tell and then convince someone that dragging a razor blade across your skin is your form of self-medication? I remember one time, I cut myself really bad. I was scared, my mind was completely frazzled and I was alone. I decided to go to the local hospital. I did my best to convey that I needed help as I was bleeding all over their floor and hyperventilating to the point of passing out. They put me in a room, and once my breathing was under control, they said the doctor would be in to look at my cuts.

The doctor came in and looked, and he was obviously not pleased with what he saw. The next thing I know, there is a social worker in my room and I am being threatened with the police if I did not participate in this "suicide evaluation." Who said anything about suicide? Almost instantly I went from being scared and upset to defiant and pissed off, doing my best to defend myself. Long story short, I lost and complied to answer that social worker's ridiculous questions, just so she could tell the doctor that no, this girl is not suicidal.

cont’d on next page

Hmmm. That situation shook me up a little, and made me quite angry. I was finally ready to make some changes. After that I located assistance on my own. I got started on some medication and did my own research on my illness. Once I had the knowledge about what I was dealing with, I was able to teach myself coping skills to quit cutting and eventually, I was able to stop recreational drug use when I became pregnant with my daughter.

It sounds simple writing it down, but it took me about 5 years to reach a stage in my recovery where I was comfortable maintaining. My story may not have much shock value but I can hardly put into words some of the emotional trauma I went through. My mind was almost as if it was not my own at times, and I hope to never experience the bouts of hopelessness I felt ever again. There were times I felt suicidal, I had no friends, and I hated myself passionately. It was a long, rough road and I am lucky that some things I participated in did not have worse outcomes.

I am proud to report that I am now a Peer Support Specialist at St. Clair County Community Mental Health working with our division of Mental Health Court, I have a beautiful daughter, I am a college student, and I live a very fulfilling life. I still struggle with my illness every day and I will be on medication for the rest of my life, but I am thankful to be here and to be able to say that recovery IS possible and here I am, living proof. I am also extremely grateful to be able to share my knowledge and experiences with others in hopes that it could help someone on their own path to recovery and that I am in a position where I am able to offer support to those that need it.

http://promoteacceptance.samhsa.gov/publications/mystory/story_tdawson.aspx

The Reci

Spiced Chicken Thighs

Amount per serving Calories: 335 Calories from fat: 31% Fat: 11.7g Saturated fat: 3.3g Monounsaturated fat: 4.4g Polyunsaturated fat: 2.7g Protein: 32.6g Carbohydrate: 22.5g Fiber: 1.5g Cholesterol: 100mg Iron: 2.2mg Sodium: 425mg Calcium: 111mg

INGREDIENTS

PREPARATION

1 cup uncooked couscous 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon ground turmeric 1/4 teaspoon ground ginger 1/4 teaspoon ground red pepper 1/2 teaspoon salt, divided 8 skinless, boneless chicken thighs (about 1 1/2 pounds) $ Cooking spray 1/4 cup chopped fresh cilantro 1 teaspoon bottled minced garlic 1 (6-ounce) carton plain fat-free yogurt Cilantro sprigs (optional)

Cook couscous according to package directions, omitting salt and fat.

Combine cumin and next 4 ingredients (through pepper) in a bowl; stir in 1/4 teaspoon salt. Sprinkle spice mixture over chicken.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray.

Add chicken to pan; cook 6 minutes on each side or until done.

Combine remaining 1/4 teaspoon salt, chopped cilantro, garlic, and yogurt in a bowl, stirring well. Serve with chicken and couscous. Garnish with cilantro sprigs, if desired.

ipe Box

Seven-Layer Salad

Ingredients

Preparation

8 cups shredded romaine lettuce 1 cup frozen peas, thawed 1 medium yellow bell pepper, diced 1 cup halved grape tomatoes , or quartered cherry tomatoes 1 cup sliced celery 1/2 cup sliced scallions 3/4 cup nonfat plain yogurt 3/4 cup low-fat mayonnaise 2 teaspoons cider vinegar 1-2 teaspoons sugar 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1/2 cup shredded reduced-fat Cheddar cheese 1/2 cup thinly sliced fresh basil 3 strips cooked bacon, crumbled

Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.

Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one).

Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Per serving: 84 calories; 4 g fat ( 1 g sat , 0 g mono ); 7 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 5 g protein; 2 g fiber; 355 mg sodium; 234 mg potassium.

Preparation

INGREDIENTS 2 cloves garlic, minced 1 teaspoon kosher salt, divided 1 tablespoon extra-virgin olive oil 1 whole wild salmon fillet (also called a “side of salmon,” about 1 1/2 pounds; see Tips) 1/3 cup plus 1/4 cup thinly sliced fresh basil, divided 2 medium tomatoes, thinly sliced 1/4 teaspoon freshly ground pepper

Grilled Salmon with Tomatoes & Basil

Per serving: 248 calories; 10 g fat ( 2 g sat , 5 g mono ); 80 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 35 g protein; 1 g fiber; 367 mg sodium; 799 mg potassium.

Preheat grill to medium.

Mash minced garlic and 3/4 teaspoon salt on a cutting board with the side of a chef’s knife or a spoon until a paste forms. Transfer to a small bowl and stir in oil.

Check the salmon for pin bones and remove if necessary (see Tips). Measure out a piece of heavy-duty foil (or use a double layer of regular foil) large enough for the salmon fillet. Coat the foil with cooking spray. Place the salmon skin-side down on the foil and spread the garlic mixture all over it. Sprinkle with 1/3 cup basil. Overlap tomato slices on top and sprinkle with the remaining 1/4 teaspoon salt and pepper.

Transfer the salmon on the foil to the grill. Grill until the fish flakes easily, 10 to 12 minutes. Use two large spatulas to slide the salmon from the foil to a serving platter. Serve the salmon sprinkled with the remaining 1/4 cup basil.

Easy Salmon Cakes

Per serving: 324 calories; 10 g fat ( 1 g sat , 3 g mono ); 129 mg cholesterol; 21 g carbohydrates; 31 g protein; 7 g fiber; 585 mg sodium; 97 mg potassium.

Ingredients

Preparation

3 teaspoons extra-virgin olive oil, divided 1 small onion, finely chopped 1 stalk celery, finely diced 2 tablespoons chopped fresh parsley 15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon 1 large egg, lightly beaten 1 1/2 teaspoons Dijon mustard 1 3/4 cups fresh wholewheat breadcrumbs, (see Tip) 1/2 teaspoon freshly ground pepper Creamy Dill Sauce, (recipe follows) 1 lemon, cut into wedges

Preheat oven to 450째F. Coat a baking sheet with cooking spray.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.

Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin.

Add egg and mustard; mix well.

Add the onion mixture, breadcrumbs and pepper; mix well.

Shape the mixture into 8 patties, about 2 1/2 inches wide.

Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.

Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes.

Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Mini Ice Cream Sandwiches Ingredients Makes: 1 serving

Directions

Active Time: 5 minutes

Top 2 cookies with 1 tablespoon sorbet (or frozen yogurt). Top with 2 more cookies. Freeze sandwiches for at least 30 minutes to firm up.

Total Time: 35 minute 4 small vanillasnap cookies 2 tablespoons fruit sorbet, or frozen yogurt

Nutritional Information (per serving) Per serving: 127 calories; 3 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 24 g carbohydrates; 2 g protein; 2 g fiber; 94 mg sodium; 25 mg potassium.

Healthy Makeover: Brownies DIRECTIONS

INGREDIENTS 1 teaspoon(s) instant coffee powder or granules 2 teaspoon(s) vanilla extract 1/2 cup(s) all-purpose flour 1/2 cup(s) unsweetened cocoa 1/4 teaspoon(s) baking powder 1/4 teaspoon(s) salt 1 cup(s) sugar 1/4 cup(s) trans-fat free vegetable oil spread (60%

NUTRITIONAL INFORMATION 1 serving Calories 95 Total Fat 3g Saturated Fat 1g Cholesterol 0 Sodium 75mg Total Carbohydrate 17g Dietary Fiber 1

Preheat oven to 350 degrees F. Grease 8” by 8” metal baking pan.

In cup, dissolve coffee in vanilla extract.

On waxed paper, combine flour, cocoa, baking powder, and salt.

In medium bowl, whisk sugar, vegetable oil spread, egg whites, and coffee mixture until well mixed; then blend in flour mixture.

Spread in prepared pan.

Bake 22 to 24 minutes or until toothpick inserted in brownies 2 inches from edge comes out almost clean. Cool in pan on wire rack, about 2 hours.

When cool, cut brownies into 4 strips, then cut each strip crosswise into 4 squares. If brownies are difficult to cut, dip knife in hot water; wipe dry, and cut. Repeat dipping and drying as necessary.

GOD FACTS

God has no dark side. God is good, and He is good all the time.

God is love and works by love, and by nothing else than love. The power and presence of God in the world is love. Every time I see love, I see the hand of God at work.

God loves and accepts me the way that I am, but He loves me too much to let me stay that way.

He loves me from the top of my head to the tip of my toes, and it doesn’t get any better than that.

There is no limit to how good my life can become when I open my heart and mind to the power of his love.

God looks at me through a Father’s eyes of love, and He wants to relate to me in a personal way.

God wants me to call him Father.

God honors excellence.

God honors a willing heart.

God honors praise.

God honors a grateful heart.

God pays attention to and cares about little things. The Bible says that the hairs of my head are numbered, and that God even watches over the sparrows. If you wonder if there’s anybody out there, and if anybody cares, the answer is a resounding YES. God created you, He loves you, and He cares about you.

God uses little things to make us big. Little things contain the seeds of greatness. He who is faithful in small things will become ruler over many.

God wants to show us his favor in the same way that a father shows favor to his own children.

Jesus said, “How much more will your Heavenly Father give good things to those who ask him?”

God wants to set the captives/prisoners free.

God wants to relieve oppression.

God wants to help you recover what was lost.

God wants to rain abundance and blessings down in your life.

God has a dream for your life that is better than anything you can imagine. You need to get in agreement with him so that dream can come true.

click

I always feel tremendously privileged to give God thanks for his ever-constant blessings. In the past, present, and I’m sure for the future the Lord continues to guide and teach me what’s essential to continue in the path of right.

It’s not always easy, but well worth the time to pursue and live in principles of righteousness to better myself, and be as much a benefit as I possibly can for family, friends and all those I come in contact with.

There truly is no better creativity than to know that the hand of the Creator is leading and molding our steps for greater Life, in all things I realize that God’s Got This.

Booky3

As a young boy, my father gave me and my brothers what would prove to be the best advice a boy could ever receive. He said, watch your mother son's and learn how to keep your home.

I didn't understand but over the years I would watch.

Mothers “Happiness” was key to a happy home. We would often hea,r stand up straight, lift your head up high, wash your ears, lol, words of encouragement and reprove. We as men don’t often realize the value of mother. She is our first nurturer, teacher, confidant, motivator, and approver. It doesn’t matter where we find her, in our sisters, aunts, cousins, daughters, or grandmothers, she is the measure by which our entire world exist. How do we treat Mother as men, "Honor thy mother and thy father that your days may be long".

We often don’t learn that information until she is gone from us. Don’t frat my brother's, gentlemen, real men, whatever your title is, we can still pay Honor and give "Ode" to Mother through every woman that enters our sphere. Because, God’s Got This!

"Ode To My Mother" RIP Mom I Love You! EmperorBlackKnight

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