bright spotting - 90 seconds to reset the baseline

You can feel the power of the strengths perspective if you're trying to drop a bad habit like smoking or eating entire pots of fondue cheese. Right now, think of times when you've indulged this habit. Berate yourself for being weak and wrong. Notice: In that mind-set, do you feel less like repeating your bad habit, or more? Now focus on bright spots—times when you did something right. You resisted a craving, ate well, worked out, whatever. List five of these bright spots, no matter how small:

1.___________________
2.___________________
3.___________________
4.___________________
5.___________________

While focusing on your successes, do you feel more or less able to resist your bad habit? If you don't feel more empowered, list five more bright spots. Your negativity bias will fight back .... but if you stubbornly persist until you begin to feel gladness, you'll get stronger.

...
  Jill Bolte Taylor, PhD, a neuroscientist who rebuilt her brain after suffering a stroke describes approaching emotional suffering with the so-called 90-second rule.

Physiologically, Taylor says, it takes only 90 seconds of feeling the emotion caused by a negative event before the body finishes processing its stress hormones and returns to its baseline setting. "Unless you rerun that loop by rethinking the thoughts that restimulate the emotion that restimulates the physiological response," Taylor has explained, "the uncomfortable feelings will go away."

from the 90 second article on line

raise good (hdl) cholesterol

walnuts, almonds, peanuts, pistachios, pecans, peanuts, and hazelnuts
watty fish like salmon, mackerel, albacore tuna, and halibut
olive oil
avocados
oatmeal

list found on sparkpeople.com

parts negotiation

Identify the parts of yourself involved in an issue, determine what they want -really want - and find a way to provide that.

one minute things to do

A list of practices that could literally add years to your life, and each one can be done in 60 seconds or less.

Get up every hour. Take a minute-long walk at least once an hour. Every step counts toward the 10,000 you should be taking every day.
Eat an egg.
Take chromium.
Don't forget to floss.
Check your pulse. If your heart rate is high, consider adding more omega-3 fatty acids to your diet.
Do self-massage. Stress damages every organ in your body. For quick relief, press your thumbs against the sides of your nose just below your browbone; then walk your index and middle fingers across your brows and finish by lightly rubbing your temples. Massage prompts a drop in cortisol and adrenaline and a surge in feel-good endorphins.

Read more: http://www.oprah.com/health/Live-Longer-How-to-Add-Years-to-Your-Life#ixzz1SBJVf3Kf

kegels 10-20 (3-5sec), 3-4 times a day

Hi Katherine and thanks for your question. The type of incontinence that hysterectomy increases the likelihood of developing is called stress incontinence. Stress incontinence is a leaking of urine that happens when you lift things, exercise, cough, sneeze, or laugh. It is caused by pelvic muscles that are too relaxed. It is a common problem for women.

The pelvic muscles may have been stretched or torn during child-bearing or by pelvic surgery. The good news is that there are exercises (Kegel exercises) you can do to strengthen your pelvic muscles to help prevent stress incontinence.

You can feel the muscles that need to be exercised by squeezing the muscles in your genital area. You might find that it helps to pretend you are contracting the pelvic muscles to stop a flow of urine or stop from passing gas.

Squeeze your pelvic muscles and hold the contraction for 3 to 5 seconds. Do this 10 to 20 times. Let the muscles relax completely between contractions. Do these sets of contractions 3 to 4 times a day. You won?t get as much help from the exercises if you do them less often than this. 

You can do Kegel exercises anywhere: while sitting at a desk, waiting for a bus, washing dishes, driving a car, waiting in line, or watching television. No one will know you are doing them.Don?t do these exercises while you are urinating or having a bowel movement.

If you have a bladder control problem from weakened pelvic muscles and start regularly doing the Kegels, you may have less leakage of urine in just a few weeks. However, you may not notice a lot of improvement until after 3 to 6 months of daily exercises. You should keep doing Kegels every day to keep the pelvic muscles strong even if you do not feel a difference.

For more information about prevention and treatment of stress incontinence please see the following website: http://www.mayoclinic.com/print/bladder-control-problem/WO00122/METHOD=print Thank you for using our Blue Health Connection "Ask our Nurses" service.

notes on notes

I find writing blurts brings up stuff that sometimes doesn't feel too safe.

I'm still better off than I was... free of a stuck place... ready in concept to do gratitude ... and on. I also wanted to note that in addition to stepping away from something toxic.

I've noticed some changes - less medication by a tiny bit, better nutrition, figured out how to use the right amount of supplements... generally more exercise (today - not so much) ... I also am doing better with sleep conditions - but... still challenged about using food when I'm anxious... which I am.

And oh.... the other note was ... I had been beating on myself for not being sensitive - I was wrong about that. I am sensitive... it's just that I was looking for a different message than I was getting. I was getting the communication - just not the message I wanted.

So the next question - how do I expand my circle?

Coaching note for the day

(Re)learned from the assignments - I have a huge amount of resentment stuffed down there. There's shame and embarrassment too. My ex bf  used to say “Shit on shame.” I find that ironically shaming. I want and need someone on my side. I'm always afraid of falling short of being good enough to be loved.

My raison d 'etre is to love, be loved, and operate from a loving heart.  That is good enough.