VOLUME 1 SEPTEMBER 2015
FOUND INSIDE SERVICE: SUBSTANTIAL FOR OUR WELL-BEING
MIRACLE DOGS: RESCUE STORIES
HOW CAN A BALANCED DIET POSITIVELY AFFECT YOUR LIFE?
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Contents FEATURES
DEPARTMENTS
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S E RVI C E
PE RSONAL PURPOSE
Everyone must do their part to give people the respect and appreciation for what they do for you and as well as others.
Everyone has a different way of finding purpose and fulfillment in life. We’ve collected some personal stories about how different people have enriched their lives.
By: Lindsay Skladanek & Dan Bratl
By: Sara Petrolis
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Sometimes those that speak to us the most, are the ones with no voices at all. Rescuing animals can be a positive and life changing experience!
Spending an hour or two a week can really help you gain some valuable perspective and boost your life quality. Give back but gain so many valuable things in the process.
By: Bill Vopli & Natasha Hofmekler
By: Naomi Naik
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MIRACLE DOGS
TIPS FOR:
BA L A N C E D DI E T
SWE E T NOT HI NG S
Want some pep in your step? Perhaps a dash of good cheer? (Who doesn’t, right?) Look no further than the grocery store’s shelves!
A place to reflect, express gratitude and go over the happiest parts of your day can help improve your overall attitude and mood!
By: Erika Nicole Kendall
By: Maud Purcell 3
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service Substantial For Our
Well-Being By Lindsay Skladanek & Dan Bratl
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Each and every one of us as human beings has serviced one another in some way, whether it is voluntary or for profit. The true definition of the word
“service” runs parallel with my own understanding of the word. The idea
that service is the same as volunteering is only partially correct. Helping one
another can lead to a healthy reward, whether it is money, gifts or an experience. Many people may misinterpret the whole meaning of
“service”
for
volunteering, but the ones who clearly understand, will realize that servicing one another is an everyday venture.
Generally speaking, the number of acts
in pain to paramedics and an ambulance.
teaching he also coaches volleyball and
of service is infinite. They can range
I was later told that my skull had been
helps the kids gain experiences and
from the smallest favor to the most
fractured in two places and that luckily
skills. He has also done volunteer work,
extreme, such as the saving of a life and
a person called saying that I was in need
but mostly for requirements in school
everything in between. I personally,
of medical attention. All in all,
or work. Both of my relatives have the
have experienced a wide spectrum of
numerous amounts of service acts occur
same understanding of the term
service. Loaning someone a pencil,
everyday by everyone and anyone
“service.” They both felt that they
working for a wage, cleaning trash up
in the world.
benefit from their acts of service,
from local parks, and tasks around home
especially when their students are
are just a few examples of service acts,
Both my mother and cousin have and
interested and excited about the subject.
in which I was helping an individual,
still do work with kids, young and
They have dealt with the youth that may
group or community. I have been
old. Years back, my mother, Kathryn
have been lost and as much as they
serviced in such ways as well as many
Brantl would volunteer to teach
could, they tried to steer them in the
others, but one of the most significant
a CCD (Christian Commission for
right way. Both my cousin and mother
services that I have benefited from was
Development) class at the local church.
have succeeded in helping the youth,
the simple aid of a phone call that
She worked with children planning
but they also believe that the some that
possibly saved my life. The call was to
activities and teaching them about the
were lost would eventually find someone
911 from an anonymous person whom
church and religion. Even though this
out in the world to connect with.
which described the scene of myself,
was voluntary, she said that she felt
lying comatose-like immediately after
good for helping the youth. She defines
Not everyone that performs a service
a painful collision with the sidewalk. I
volunteering as a service, which is only
particularly does it well that is why
had been skateboarding, attempting to
a portion of the definition. My cousin,
specifically in the youth community,
jump down a fairly large gap. When I
Phil Earhart defines the other half by
they may become lost and troubled.
landed I must have slipped and fell
teaching at a high school in Peoria,
Most of time it isn’t the child’s fault
backwards causing me to become
Illinois. He does profit from his service,
they are lost, it is due to other factors
unconscious for an unknown amount
but he believes that history is important
that are difficult to deal with and as my
of time. I finally awoke confused and
and helpful knowledge. Along with
cousin described in an interview, 5
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sometimes there isn’t much of a teacher,
are racist, sexist, or homophobic but it
be, I would hope, a more understanding
adult, etc can do to help unless they
brings about a different complicated
person instead of one consumed by her
really connect with them. Just as in the
idea: money equals happiness. In the
money and ‘power’ over her hired help.
novel “Speak,” the main character is a
Declaration of Independence it is
high school student that is completely
written: “In the document, the natural
“I think that Capitalism, wisely
lost, until she meets the art teacher
rights granted by the “Creator” for an
managed, can probably be made more
whom brings the best out of her, while
individual’s “Life, Liberty and the
efficient for attaining economic ends
all the other teachers failed to do so.
pursuit of Happiness” are described by
than any alternative system yet in sight.
While the character in “Speak” had
Jefferson as “self-evident” [source:
But that in itself is in many ways
trouble finding a place where she fit in
Cornell]. Exactly where Thomas
extremely objectionable. Our problem
high school, I had the difficulty of
Jefferson got the words is far from self-
is to work out a social organization
selecting a volunteer setting that I
evident, however (TLC).”
which shall be as efficient as possible
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enjoyed and felt comfortable in. I settled
without offending our notions of a
on the Milwaukee Bike Collective
The only downfall about this pursuit
where I will be performing acts of
for happiness does not always lead to
service such as helping clean and
money as making people happy, and yet
I agree that Capitalism does have its
organize the shop and fixing bikes.
it is something that everyone is told is
downfalls, even though it is supposed
Plenty of the bikes that are at the shop
necessary to even try to be happy. This
to promote individual growth and
are for the youth as well as adults.
also leads to the thinking that if
achievement that by working hard you
someone didn’t go to college they are
become successful. It is unfortunate
not successful, or if they don’t have a
that if you started out rich Capitalism
high paying job their life is not as
may benefit you more than those who
complete or as good as those who did
start from nothing. To make money you
or do. This is very troubling because
must have money. To function as a
servicing the youth,
there are a lot of people who stick their
community it is important that most
the same applies to
noses up at service jobs like waitresses,
people living in a neighborhood agree
fruit pickers, plumbers, and even fast
so that solutions to problems may be
food jobs, and yet they want their
resolved. That and also have the means
services. My aunt always assumes that
to be able to support itself and those
her hired ‘help’ are trying to steal from
living in the neighborhood. The need
her and so she feels she has the right to
for these neighborhoods to be able to
treat them like dirt. “If you’re not rich,
support the public good instead of the
blame yourself.’ The old Calvinist
individual good alone is equally
strain that connects prosperity to divine
important. People need to learn to give
election runs deep. Work hard and stay
back to others and that jobs that people
late and you get to be a banker or doctor;
do for you should be respected as are
In my own personal life, my mother
drop out of high school or start using
the individuals who do them.
came from wealth and when she married
drugs and you’ll end up at McDonald’s.”
my dad she married in her parents
(Esquire) I think that this is unjust,
opinion ‘beneath her’. I find this
had she not started out as wealthy, and
thinking just as distasteful as those who
then married wealthy maybe she would
As my relatives gain
happiness from me. Knowing that you helped a child and made them
happy is a
rewarding experience that I enjoy.
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satisfactory way of life (Judt, 155).”
}
Most Important Lesson ‘Know The Cleaning Lady’ During my second month of college,
All are significant. They deserve your
kindness that you read on the internet,
our professor gave us a pop quiz. I was
attention and care, even if all you do is
it teaches one to be more conscientious
a conscientious student and had breezed
smile and say “hello.”
to the world around you. Everyone must
through the questions, until I read the
do their part to give people the respect
last one: “What is the first name of the
“I’ve never forgotten that
woman who cleans the school?”
lesson. I also learned her
you and as well as others. I will remedy
name was Dorothy.”
my own oversights and make an attempt
Posts such as these have a lasting impact
to those around me. Although it is
on my thinking. I thought really hard
important to help yourself succeed in
about the woman who is kind enough
the long run by helping others around
to say hello to me everyday I see her for
you, you also help yourself become a
the last four years at my school the
better person a more important goal as
Milwaukee Institute of Art & Design
a human being.
Surely this was some kind of joke. I had seen the cleaning woman several times. She was tall, dark-haired and in her 50s, but how would I know her name? I handed in my paper, leaving the last question blank. Just before class ended, one student asked if the last question would count toward our quiz grade.
and appreciation for what they do for
to be more understanding and helpful
(MIAD) and yet I still have not learned
“Absolutely,” said the professor. “In
her name. From classes such as service
your careers, you will meet many people.
learning and random writings of
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Personal Purpose A weekly exploration of the different ways people find purpose and meaning in life. By: Sara Petrolis
“...The meaning of life differs from man to man, from day to day and from hour to hour. What matters, therefore, is not the meaning of life in general, but rather the specific meaning of a person’s life at a given moment. To put the question in general terms would be comparable to the question posed to a chess champion: ‘Tell me, Master, what is the best move in the world?’ There simply is no such thing as the best or even a good move apart from a particular situation in a game or the particular personality of one’s opponent. The same holds for human existence. One should not search for an abstract meaning of life. Everyone has his own specific vocation or mission in life to carry out a concrete assignment which demands fulfillment. Therein he cannot be replaced, nor can his life be repeated. Thus, everyone’s task is unique as is his specific opportunity to implement it”
-Viktor Frankl
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VIKTOR FRANKL TAUGHT THAT THERE WERE THREE POSSIBLE SOURCES FOR MEANING IN LIFE:
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In work or in doing something significant.
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In experiencing something such as goodness, truth, or beauty in nature or culture, or in experiencing another person through loving them.
3
In going through difficult times with courage and transforming suffering into triumph.
There are many ways individuals find their mission in life and ways to give them meaning. Today we are interviewing Rosemary Turley, a second grade teacher from Naperville, Illinois. She has found multiple different purposes in life that motivate her and help her become a better person, and in turn help her children as well.
WHAT DO YOU THINK OF DR. FRANKL’S IDEAS? I am in total agreement with the statement that the meaning of life differs from person to person and day to day. Naturally and obviously, some days/moments are more mundane and routine than others and some days/moments more pivotal and significant than others. I believe that Dr. Frankl’s three sources of the meaning of life are on target. It is easy to see how one’s work, one’s feeling of being loved or doing the loving, and overcoming obstacles create the essence of one’s life. Achievements, awards, accomplishments are components of a person’s perspective in reflecting on one’s success in life. But, is that how one would summarize the value of their existence? It seems to be that Dr. Frankl doesn’t. His focus is on internal things.
WHAT HAVE YOU DISCOVERED FOR YOURSELF ABOUT THE MEANING OF YOUR INDIVIDUAL LIFE? The “meaning” of my life has changed several times over my lifetime. As a young wife and mother, my life’s meaning and essence was in the nurturing, loving, and significant experiences of motherhood. As my children grew up and I began my career in teaching, I find my “meaning” in life is most often relating to my profession. I feel challenged and invigorated by the responsibility of educating my students. I feel my work is truly important and impacts the future beyond my own mortal years. As I approach retirement from education, I wonder what will bring significance to my life. I relish the “wonder”of this unknown meaning that is to come.
WHICH OF THE THREE MEANINGFUL THINGS HAVE YOU EXPERIENCED AND UNDER WHAT CIRCUMSTANCES? In answering the second question, I believe I have answered this one. Dr. Frankl’s third source of the meaning of life is one that I feel I have not encountered. I have experienced some tragedies and difficulties in my life. I moved through them successfully and appreciate the growth it gave me. However, I don’t believe that any of my trials or tribulations were severe enough for me to have them profoundly affect my personal narrative. They are part of my story, an integral part of my growth, but not my life’s source of meaning.
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As I approach retirement from education, I wonder what will bring significance to my life. I relish the “wonder” of this unknown meaning that is to come.
”
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MIRACLE DOGS
Man’s best friends – big, little, fluffy, speedy, cuddly, playful, silly, and everything in between, we love them all and the people who call them family. These wonderful stories celebrate and honor rescuers and the dogs whose lives they’ve saved.
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Illustrated by: Emma Pierce
THE KARMIC JOURNEY By: Natasha Hofmekler My Husband and I moved our children and our cat, Weeone, from New York City to California. The first thing Weeone did was to go outside to play in the grass and flowers, and climb trees for the first time. He became adventurous and began to leave our yard to explore our neighborhood. We weren’t too concerned because Weeone always did come back at dusk. One evening he didn’t come home. We desperately searched our neighborhood, put up posters, asked our neighbors if they had seen him, and visited many shelters, with no results. We were all devastated. Two weeks later, on Christmas Eve, Weeone showed up at the back door. His tail was ripped. He was dirty and starving. We surmised he must have survived a coyote attack by the looks of him. We were so happy he was safe; his homecoming was a wonderful Christmas gift. On Christmas Day, we had our families over for a traditional holiday dinner. After we opened presents, my cousin handed me a surprise present. The huge box wiggled as I took it. I was afraid to open it. When she assured me I would love it, I did. Down at the bottom of the box was a tiny kitten. She thought the kitten would help with our loss, as she did not know Weeone had come home the night before. We named him Boots because of his white paws. Boots grew up to be quite handsome and wandered the neighborhood as Weeone did, except he was not climbing trees. He was looking for females. One night, he didn’t come back. Again, we were devastated. We did everything we had done when
Weeone had disappeared. We also went through hundreds of pictures of rescued cats on the internet. A month later, we saw a cat that looked just like Boots. He was a feral cat that was going to be euthanized later that day. We agreed to adopt him. When we finished completing the adoption papers, we decided to take a look at the pit bull section, knowing these dogs have the least chance of being adopted. I saw a skinny American Staffordshire caged with five other pits. She obviously couldn’t fight anymore. We couldn’t leave her in that situation and decided to add her to our family. I named her Lola. My husband walked Lola, and I carried Junior, the feral cat, to our car. Lola was in bad shape. She was shivering, coughing, and her nose was running. When we took her to our veterinarian, he said she had pneumonia and kennel cough. He told us she was lucky we adopted her because she wouldn’t have lived much longer in those conditions. We cared for Lola as if she were a sick child. She slept with us. She was so small for a five-month-old puppy, so we put her in warm sweaters and wrapped her in soft blankets. We gave her food fortified with steamed carrots, celery, and premium whey. Lola recovered and was growing up to be an amazing dog: lean, energetic, fast, and agile. However, we could tell she was lonely; she wanted another dog to play with along with her. We were thinking we should go back to the shelter where we adopted her. In the meantime, we took Lola for her 11
training session at the Canyon View Training Ranch in Malibu, a wonderful five-acre training facility for canines. Manuel, her trainer, told us another trainer brought Lucky, a pit bull mix, to the ranch that morning after she found him at a shelter the evening before Lucky was to be euthanized. She got him out of there and brought him to the ranch to work with him and find him a home. The dog had been abandoned as a puppy and grew up on the mean streets of Los Angeles, barely surviving terrible abuse, starvation, and disease. Lucky appeared to be suffering from PTSD. Manuel said this aggression scared people, so there wasn’t much chance for him to be adopted. He and Lola seemed to get along, so we decided to bring Lucky home on a trial basis. We knew the dog deserved to have a loving home and good life. When our son, Nehemiah, met Lucky, there was a deep connection. They hugged and kissed each other as if they were long lost brothers who had found each other again.
We were so grateful that Manuel brought Lucky to us. Manuel is such a wonderful trainer and good-hearted animal lover we decided to hire him to care for Lucky and Lola full-time. It took a while for Lucky to realize we loved him and wouldn’t hurt him. Now he and Lola run and play in the grass, chasing each other back and forth. After adopting Lucky, we decided to purchase the property next to ours. With more land, we knew we could adopt another dog. One morning, a black-and-white pit bull puppy named Lucy was featured on the news. She needed
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“Lucy is the poster girl of how wonderful pit bulls can be.”
a home and was at Karma Rescue waiting to be adopted. Karma Rescue saves at-risk dogs from high-kill shelters in Los Angeles. When we arrived at the rescue we saw so many wonderful dogs available for adoption. The manager told us that Lucy was a big puppy and would probably grow up to be a very large dog. Most people want smaller dogs, so the fact we showed up to see her was probably destiny. Lucy is the poster girl of how wonderful pit bulls can be. She is a beautiful, gentle giant with a puppy mentality who loves to play with squeaky toys and play tug-of-war with the other dogs (she always wins). If none of them want to play, Lucy finds ways to amuse herself, either by digging in the yard or running around in circles or patrolling the fence hoping to find a squirrel or bird to chase out of the yard. We knew we could do more to help. We were inspired to launch a new line of nutritional products for pets, using high-grade, natural ingredients, the same type with which we nurtured Lola back to good health. We believe good nutrition is the basis of a pet’s health. Our pets are proof of this. Weeone is a healthy twelve-year-old cat who is limber and still climbs trees easily. Junior, at almost eighteen years old, still plays like a kitten and even occasionally tries to catch mice on our property. We became an extended family with two children, three dogs, and two cats - and enough love to go around. We often talk about destiny and how it played a large role in leading us to each of these wonderful animals.
MIGHTY WONDER DOG By: Bill Volpi My dad, Chuck, and my mom, Bernice, are in their eighties and my mom is legally blind. For years, their longtime companion was a black Lab named Abby. After Abby passed away from cancer, they both mentioned how empty their home felt. When I visited, I could also see the emptiness in their eyes as if they had lost their best friend. A few months later, I asked if they were ready to bring some life back into their home. They looked at each other as if they had won the Mega Millions jackpot. They didn’t even have to answer. The search for their new best friend began that day. Just as they had rescues Abby from a local pound, my parents wanted to do the same for another dog. I drove them to the local ASPCA facility with high hopes of finding the right dog for them. My parents wanted a mature dog and one who was house-trained and friendly. As the attendant walked us slowly down the rows of cages, every dog ran to the front, barking or whining or trying to lick our hands. As we approached the end of the last row, I saw one dog who did not act like any of the others. This dog stood with its face pointed toward the wall. I couldn’t get a clear look at its face and bent down to see
if I could get a better view. I quietly said, “Hello,” and the dog turned around quickly, unafraid. He ran to where I was kneeling and licked my hand as I put it inside the cage. The look from his eyes traveled right to my heart and I knew he was the one. The attendant explained Marvin was about a year old and was part pit bull and, therefore, potential owners were normally interviewed to ensure they weren’t going to use the dog for fighting. The attendant smiled as he looked at my parents and knew their intention was to love the dog and give it a good home, so the decision was made to waive the strict interviewing process and let us take him home that day. My parents were so thrilled as Marvin took his seat in the back with my dad as we drove home as if he had done it before. Since that moment, the bond between the two of them has only gotten stronger. My dad always took Marvin out for a morning drive and afterward, my mom prepared and joined them on the porch for breakfast Marvin’s temperament is perfect for an elderly couple. He always sat patiently as my mom carefully prepared his favorite meals Marvin calmly waited for my dad to sit before taking his place next to my dad’s chair on a specially made blanket. Although my parents weren’t able to walk Marvin, he didn’t seem to mind. He followed them around the house 13
and sat when they did. He loved when my mom gently rubbed his back; he loved when my dad roughhoused with him and threw the stick in their yard for a rousing game of fetch. One summer afternoon, my dad was doing some repairs on the driveway. Marvin was at his side as usual. As he bent down to pick up a tool, my dad slipped on the gravel and hit his head. He tried hard to get up, but just didn’t have the strength. Marvin ran back and forth as if to encourage my dad to get up. When that tactic didn’t work, Marvin ran quickly into the house and barked frantically which was not normal. My mom knew something was wrong because my dad was not with Marvin. When she looked outside the kitchen window and saw my dad, hurt and bleeding on the ground, she instantly called 911. By the time the ambulance arrived, Marvin was again by my dad’s side, licking the blood from his face and head. Marvin sat quietly next to my dad as the paramedics took his vitals. When it was determined Dad needed more help,
“Marvin’s temperament is perfect for an elderly couple.”
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Mom and Marvin rode in the ambulance to the hospital, where I met them. A few months later, my mom felt ill and got up during the middle of the night to get the medicine she kept in the kitchen. It was dark and, because she has a hard time seeing anyway, she lost her footing and fell in the hallway before she made it to the kitchen. She was disoriented and frightened. Her first call for help went unanswered. With her second cry, Marvin awakened instantly. He ran to her and somehow knew what must be done. He quickly turned around and charged back into my parents’ bedroom, barking and jumping on the bed, which he was never allowed to do. He woke my dad from a sound sleep and wouldn’t stop barking until my dad got out of bed. At first my dad scolded him for waking him up, but when Marvin wouldn’t stop barking, my dad realized my mom wasn’t in the bed. Marvin then led my dad to where my mom had fallen.
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As my dad gently helped my mom to her feet, Marvin stood behind them, waiting quietly to see if any other assistance was needed. My dad called 911 and the paramedics, who were the same team that had treated my dad earlier that summer, were surprised to learn Marvin had alerted my dad just as he had alerted my mom. One of them assessed my mom’s injuries, while the other determined that they could treat her safely at home. As they finished treating my mom’s injuries, one mentioned what a wonderful dog my parents had and the other interjected how lucky Marvin was that they rescued him.
My dad smiled and countered with, “No, we’re the lucky ones. We probably wouldn’t still be alive if it wasn’t for Marvin.” A few years have passed and my mom has Alzheimer’s, and she now resides in a rest home in King of Prussia, Pennsylvania, not far from our family home where my dad and Marvin still live together. My dad uses a walker today, and Marvin is still never far from his side to make sure he doesn’t fall. I travel from Brooklyn, New York, each weekend so that we can all visit Mom. Marvin is a big hit with the residents, the nurses, the doctors, and other staff. Marvin not only brought life back into my parents’ home, he also saved their lives and continues to bring life into the rest home. He truly is Marvin, the wonder dog! Each year, millions of dogs and cats are killed in our nation's shelters. But it doesn't have to be that way. An estimated 17 million people will add a new pet to their families this year. If more of them would choose to adopt a pet, instead of buying one, we could reduce the number of animals killed in shelters significantly. If you are planning on adding a pet to your family, please consider the option of adoption. These dogs have plenty of love to give and may end up saving you just as much as you are saving them. Check out your local animal shelter today. If you can't adopt but still would like to help, animal shelters benefit greatly from local volunteers! You can help keep the animals stay clean, fed, happy, and healthy, so they can find their forever home.
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Your Morning TIPS FOR:
Science has proven time and time again, that your morning routine sets the rhythm for the rest of your day. So how can we amplify our motivation and energy in the morning? How can we change the behaviors we associate with 6:00am? Here are some simple tips that will make your mornings easier and have you feeling better. By: Naomi Naik
GET A GOOD NIGHTS SLEEP The best way to feel awake is to get a good nights sleep. Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.
TAKE A COLD SHOWER Or make the last few minutes cold. You will feel alert and your skin will feel great. The deep breathing in response to our body’s shock helps us keep warm, as it’s increases our overall oxygen intake. Thus, our heart rate will also increase, releasing a rush of blood through our entire body. This gives us a natural dose of energy for the day.
STIMULATE YOUR BRAIN Do the crossword, play sudoku, or write in a journal. Studies show that journaling has tons of benefits for your mental health. It’s a good release, and can help you achieve your goals much faster! Take 5 minutes just to journal.
GOOD DAY SUNSHINE Exposure to morning light, whether it’s pure sunlight or bright indoor lighting. It will alert your body’s internal clock to wake up 16
EXERCISE Do five minutes of exercise in the morning. It will increase your energy and stimulate your mind to elevate mental performance thought the day. When you exercise, the effort helps to deliver oxygen and nutrients to muscles, organs and other tissues. And that means your whole cardiovascular system will work more efficiently, upping your energy, according to the Mayo Clinic.
EAT A HEARTY BREAKFAST Breakfast is the most important meal of the day, Pile on the protein and re-energize yourself with a meal consisting of a protein, a fruit or veggie, and a whole grain (Think: Greek yogurt topped with fresh blueberries topped with granola and chia seeds). And if you’re a walking zombie without your morning caffeine fix, adding a spill of milk or fortified soymilk i.e. lattes and café au laits will help spike your beverage with calcium and protein. Studies show that eating a healthy breakfast can help give you: • A more nutritionally complete diet, higher in nutrients, vitamins and minerals • Improved concentration and performance in the classroom or the boardroom
• More strength and endurance to engage in physical activity
DRINK FRESHLY SQUEEZED JUICE Not OJ in a carton, real fruit you cut up before juicing. Fresh juices are a perfect food supplement. Orange juice is widely considered one of the healthiest beverages because of its wide range of health benefits, which include its ability to boost immune system function, reduce signs of aging, protect against cancer, boost cellular repair and metabolism, detoxify the body, improve circulation, improves blood pressure, reduces inflammation, and lowers cholesterol levels. Live enzymes = more energy
• Lower cholesterol levels Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fiber. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.
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Want some pep in your step? Perhaps a dash of good cheer? (Who doesn’t, right?). Look no further than the grocery store’s shelves. Foods rich in vitamins, minerals, and fatty acids are not only super healthy, but can also increase happiness, lessen symptoms of depression, and quell anxiety By: Carolyn Robbins & Fossette Allane
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H
ealthy eating is one tenant
vulnerable to nutrition-related
breakfast
of a well-balanced life.
depression. Eating nutritious meals
can lead
Healthy eating means
regularly gives you the energy you
to poor
getting enough of every important
need to live and complete the daily
functioning at
nutrient; choosing a variety of foods
tasks necessary for a happy, balanced
school. When
from every food group; and avoiding
life. Without enough energy, you may
you lack adequate
excessive fat, sugar, salt and alcohol.
not be able to accomplish what you
nutrition, you may
Your physical, mental and social
need to do, which can negatively
find it more difficult to
health are connected to your diet and
impact your mental health.
focus on learning new
to one another. Improving one
information. You may feel
element can have a positive impact on
restless or distracted or
mental and social health while you
Social Health
are improving your diet strengthens
Eating healthy food can lead to
the others. Working on your physical,
your efforts in every area, leading to an improved overall sense of well-being.
Physical Health
weight loss, increased energy and
develop a headache, all of which can impair intellectual performance.
feeling good positively impacts your
Feeling Good
self confidence. Higher self-esteem
How Can a Balanced Diet Positively
can make you more confident socially,
Affect Your Life? A healthy lifestyle
strengthening your desire to forge
can increase happiness.
improved mental health. Looking and
new friendships and romantic
Healthy food provides your body’s
connections. Additionally, eating
In addition to a positive body image,
cells with the nutrients they need to
well can be a social activity. Sitting
a balanced diet may help prevent
perform their functions correctly.
down for healthy, home-cooked meals
mental illness. According to the
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Intellectual Health
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Turn to the next page to find out how food can help fight stress!
I 10 I You already know that emotional eating won’t make your problems magically disappear, but it can also do a number on your waistline—if you load on unhealthy food, that is. Here are 11 foods you can nosh on when you’re feeling down from Columbia University psychiatrist Drew Ramsey, M.D., author of The Happiness Diet and Fifty Shades of Kale. Just be sure to keep your portion sizes in check so you don’t consume too many calories. By Aviva Patz
Oatmeal with Cinnamon and Honey A hot, hearty bowl of oats delivers that yummy carb-y experience and bumps up your feel-good hormone serotonin. And because it’s also packed with slow-to-digest fiber, it won’t cause an inconsistent spike in blood sugar levels like some other foods do. Add cinnamon (shown to ease frustration) and a teaspoon of honey (satisfies a sweet tooth and boosts immunity). Opt for the cleanest oatmeal option you can buy.
Kale Chips Homemade kale chips have just a few ingredients: olive oil, kale, and maybe some salt. A recent study found that people who ate olive oil daily felt more satisfied and enjoyed a bigger boost of serotonin than those eating other types of fat. As for kale, research from the Harvard School of Public Health found that people whose blood contained high levels of carotenoids (an antioxidant) were significantly more optimistic.
Smoothies Get your caffeine fix by blending java with soymilk (the folate it contains may boost serotonin levels), unsweetened cocoa powder (cue the dopamine, as with coffee), and a ripe banana (potassium lowers blood pressure).
Dark ChocolateCovered Almonds The “chocolate cure” is real: A 2009 study by Swiss researchers suggests that eating dark chocolate reduces levels of stress hormones. It also lowers blood pressure nearly as well as drugs, per earlier studies. Meanwhile, almonds are rich in energy-boosting protein and goodfor-you monounsaturated fat, which another study linked to lower rates of depression.
Yogurt with Berries Find the creaminess you desire in plain low-fat Greek yogurt. It’s a great source of energizing protein and calcium, which your body needs to release feel-good neurotransmitters. Add fresh berries for sweetness and a mega-dose of stress-busting antioxidants and immunityboosting vitamin C.
Sweet Potatoes Nuts and Seeds Grab a combo of pistachios, cashews, almonds, walnuts, and pumpkin seeds for a powerhouse package of fiber, antioxidants, and unsaturated fatty acids, all of which lower blood pressure. In one study, pistachios blunted the effects of anxiety in people taking a math test. Omega-3 essential fatty acids in walnuts have been linked to reduced rates of depression, the selenium in cashews and almonds has been shown to elevate mood, and tryptophan in pumpkin seeds may help the brain make serotonin. Just stick to one handful.
They’re sweet, delicious, and packed with nutrients—including optimismboosting carotenoids and fiber (it’s also low on the Glycemic Index). “You’ll get the carby, sweet sensation without the blood-sugar spike,” says Ramsey.
Wine Alcohol is a central nervous system depressant, so it will lower your blood pressure and take the edge off your tension. With vino, you’ll also get some healthful flavonoids and antioxidants. Just sip slowly, stick to one glass, and enjoy the conversation.
Guacamole with Carrots Creamy avocado is high in monounsaturated fat and potassium, which lowers blood pressure, according to the National Heart, Lung, and Blood Institute. Monounsaturated fat also helps keep receptors in the brain sensitive to serotonin. With raw carrots, the simple act of crunching is a satisfying stress stopper.
Green Tea A 2011 study linked L-theanine—the amino acid in green tea—with feeling cooler under pressure. The green stuff also comes with a jolt of caffeine, so you’ll enjoy a focused calm. It also revs your memory. A drink with 250 mg of green tea extract increased the brain connections that process and store information. For the biggest benefit, go BIY (brew-ityourself). Bottled tea contains significanly fewer health-bolstering polyphenols than the home-steeped stuff, plus added sugar your body won’t thank you for.
Sweet Nothings Journaling (or keeping letters or diaries) is an ancient tradition, one that dates back to at least 10th century Japan. Successful people throughout history have kept journals. Presidents have maintained them for posterity; other famous figures for their own purposes. Oscar Wilde, 19th century playwright, said: “I never travel without my diary. One should always have something sensational to read on the train.” By Maud Purcell
Contrary to popular belief, our forefathers (and mothers) did know a thing or two. There is increasing evidence to support the notion that journaling has a positive impact on physical well-being. University of Texas at Austin psychologist and researcher James Pennebaker contends that regular journaling strengthens immune cells, called T-lymphocytes. Other research indicates that journaling decreases the symptoms of asthma and rheumatoid arthritis. Pennebaker believes that writing about stressful events helps you come to terms with them, thus reducing the impact of these stressors on your physical health. Scientific evidence supports that journaling provides other unexpected benefits. The act of writing accesses your left brain, which is analytical and rational. While your left brain is occupied, your right brain is free to create, intuit and feel. In sum, writing removes mental blocks and allows you to use all of your brainpower to better understand yourself, others and the world around you. Begin journaling and begin experiencing these benefits:
CLARIFY YOUR THOUGHTS AND FEELINGS Do you ever seem all jumbled up inside, unsure of what you want or feel? Taking a few minutes to jot down your thoughts and emotions (no editing!) will quickly get you in touch with your internal world.
KNOW YOURSELF BETTER By writing routinely you will get to know what makes you feel happy and confident. You will also become clear about situations and people who are toxic for you — important information for your emotional well-being. 22
REDUCE STRESS Writing about anger, sadness and other painful emotions helps to release the intensity of these feelings. By doing so you will feel calmer and better able to stay in the present.
SOLVE PROBLEMS MORE EFFECTIVELY Typically we problem solve from a left-brained, analytical perspective. But sometimes the answer can only be found by engaging right-brained creativity and intuition. Writing unlocks these other capabilities, and affords the opportunity for unexpected solutions to seemingly unsolvable problems.
RESOLVE DISAGREEMENTS WITH OTHERS Writing about misunderstandings rather than stewing over them will help you to understand another’s point of view. And you just may come up with a sensible resolution to the conflict. In addition to all of these wonderful benefits, keeping a journal allows you to track patterns, trends and improvement and growth over time. When current circumstances appear insurmountable, you will be able to look back on previous dilemmas that you have since resolved.
Three Good Things
Regular writing opens the door to those opportunities every time you sit down. Similarly, just writing down positive things that happened to you or tracking your mood can help you identify good patterns in your life that are repeatable that you should make time for窶馬ot to mention things that make you feel bad or throw you off your game that should be eliminated.
GOOD THINGS THAT HAPPENED TODAY
GREATEST COMFORTS 1.
1. 2. 2. 3. 3. CURRENT GOALS THINGS TO LOOK FORWARD TO
1.
1. 2. 2. 3. 3. FUTURE GOALS THINGS TO BE GRATEFUL FOR
1.
1. 2. 2. 3. 3. 23
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