Index:

Warren’s Notes
Optimum Health Tip:
Quote of the Day:
Natural Smoothie Recipes:
What Is Mental Toughness?
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Eliminate Your Go To Excuses for Fitness Failure
Have a Laff!
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Warren’s Notes :

This week our 14-year-old Labrador, Topaz, ran in front of the car and went under the wheels.
It was horrible.
I had him to the vet in 10 minutes.
Ultrasound and Xray showed no internal bleeding and no broken bones.
He had a dislocated hip.

Anyway, like me, Topaz is getting old so this was a real worry.
Luckily, he had no broken bones or internal bleeding, though the Xrays showed he has degenerative bone disease and needed a hip operation to deal with his injury.

It was a tense time.
Happily, a couple of days after his operation he was up and walking again.

Today in the newsletter we are talking about dealing with stress and about mental strength.
It strikes me that dogs, and the episode with Topaz, reflects some of these issues.

Topaz is a happy dog and all he wanted during his trials was to be close to people.
The daily walks I’ve given him in the local bushland for the last 10 years put him in a good physical condition to recover from the surgery.

The attitude of just getting on with life, and getting back on his feet, has underpinned his rapid improvement after the surgery.

I’ve been pondering this in relation to today’s articles on Stress Management and Mental Toughness.

I’ve had both hips replaced, so I relate to Topaz getting active again, but I've been thinking about how we to prepare for the unexpected:
A good start is:
- Good nutrition over a long time.
- Acceptable levels of fitness before there is an issue.
- A positive attitude about the future.
- Mental attitude of just getting on with things.
These are all things which make a big difference when things get hard.

I hope you find the articles below interesting, useful, and thought provoking.

Warm wishes

Warren.

Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!

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Optimal Health Tip:

The first vitamin that helps with stress is vitamin C. Vitamin C has been shown to help lower levels of cortisol, the stress inducing hormone.

There are a number of other benefits that stem from vitamin C, including a better immune system and general body maintenance.

Foods such as red peppers are even more rich in vitamin C, so try to incorporate some of both in your meals.

Another key vitamin is any of the B vitamins. These can be found in a wide range of foods, from fish to beans or vegetables. B vitamins perform a number of important tasks, especially in our brains, helping us stay calm and collected.

Chicken and dairy based products are extremely common and healthy for the most part along with vegetables.

While some may recommend staying away from carbs, especially if you’re trying to be healthy, carbs are necessary in the right amounts.

Complex carbs are preferable, which includes things like oatmeal and pasta. While it’s not a food, tea has also been found to be great at relieving stress, especially the kinds that don’t use caffeine.

Check out our latest optimal health articles here on: Your Health Online Blog

Motivating Quotes:

Natural Health & Beauty Recipes

CHERRY CANTALOUPE SMOOTHIE
1/2 cantaloupe (peeled, seeded, and sliced)
1/2 cups apple or apricot juice
2‐3 pitted cherries
1/4 cups raspberries or blackberries
3‐4 ice cubes
Put all ingredients into blender.
Blend until smoothie consistency is reached!

CHERRY VANILLA SMOOTHIE
1 cup frozen vanilla yogurt
1 cup apple juice
2 cups frozen cherries
Pour liquid ingredients into the blender first. Yogurt is a liquid ingredient.
Add cherries. Put cover on and blend until smooth.

CHOCOLATE BANANA SMOOTHIE
1 frozen banana - peeled
6 ounces light (reduced sugar) fat-free vanilla or cherry frozen yogurt
2 tablespoons Hershey s chocolate syrup
1/2 cups non-fat milk
Put all ingredients into blender.
Blend until smoothie consistency is reached!

What is Mental Toughness?

Mental toughness is an incredibly valuable trait that usually separates the great from the mediocre.

It's the ability to handle stress and pressure, stay motivated and focused, and overcome obstacles.

It's what allows people to keep pushing forward even when things get tough.

In this guide, we're going to look at what it is, why it's so important, and by the end of this guide, you'll be equipped with the tools you need to be mentally strong, even during the toughest times.

Understanding Mental Toughness

What exactly is mental toughness? Is it only for ultra-endurance athletes or those in the army? Nope. Anyone can benefit from this toughness. Why?

Because mental toughness is resilience in the face of adversity.

It's the ability to bounce back when things go wrong. It's having the strength to keep going when things get really hard.

What Makes Someone Mentally Tough?

This is not something that one is born with. Rather, it's developed over time and through specific efforts. Here are some key characteristics that define someone who possesses it:

● Resilience.
Resilient individuals bounce back from failures or adversity quickly. They don't let setbacks discourage them but rather use them as motivation to keep moving forward. When a mentally tough person fails, they pick themselves up again and get right back at it.

● Perseverance.
Mentally tough individuals possess high levels of determination and persistence. They do not give up easily. When circumstances get difficult, they try even harder. Those who are mentally tough have a "never say die" attitude and a desire to continue going forward.

● Grit.
Grit means that you are determined to absorb "punishment" and not stop. Think of an American football player who gets hit but keeps going for more yards. They have grit. In the same way, mentally tough people can absorb a lot of difficulty without slowing down.

● Emotional Control.
These individuals can effectively regulate their emotions. They don't let their feelings dictate their actions and they’re able to stay calm and composed under pressure. When things don't go their way, they don't fly off the handle. They are in control.

The Benefits of Being Mentally Tough

Benefits that will follow you throughout your entire life and help you succeed where others might fail.

Some of the specific benefits include:

Success in Personal and Professional Life

Those who are mentally tough usually see success both in their personal and professional lives. Why? Because they don't give up until they get what they want.

They are determined to achieve their goals, no matter how difficult they may be. This translates to success in their relationships, careers, and other areas of life.

Strong Leadership Skills

Mentally tough individuals make great leaders. They're resilient, confident, and able to handle pressure and setbacks effectively.

When others might crumble under pressure, mentally tough people rise to the occasion.

Others look to them for leadership, especially during crises.

Improved Mental Health

Having a strong mindset can also benefit your mental health. Mentally tough individuals are better equipped to deal with stress, anxiety, and other challenges that life may throw at them.

They're more likely to bounce back from difficult situations. This resilience can help reduce the risk of mental health issues such as depression and anxiety.

Stronger Relationships

Want to develop better, stronger relationships with others? Seek to improve your mental toughness.

When you're mentally tough, you stick with people, even when there's a strain on a relationship.

You're able to communicate effectively, set boundaries, and handle conflicts in a healthy way.

Increased Productivity

Mentally tough individuals are known for their ability to focus and stay motivated. They don't let distractions or setbacks steer them off track.

As a result, they're able to accomplish tasks efficiently and effectively. Simply put, they get stuff done. They always keep plowing ahead.

Better Decision-Making Skills

Being mentally tough also means having strong critical thinking skills. When you're mentally tough, you can weigh the pros and cons.

You can analyze situations objectively and make decisions without being swayed by emotions.

This really improves your problem-solving skills and helps you make better decisions.

The Foundations of Mental Toughness

Mental toughness is not something you can achieve overnight. It takes time and effort to develop. So, what are the foundations of mental toughness?

Developing Self-Awareness

The first step to becoming mentally tough is developing self-awareness. This means understanding your thoughts, emotions, and behaviors.

It also involves recognizing your strengths, weaknesses, and triggers.

Self-awareness also involves identifying your limiting beliefs. Limiting beliefs are those ideas that hold you back and keep you from moving forward when things get tough.

For example, if you believe you're not good enough, it may stop you from taking risks and trying new things.

By identifying your limiting beliefs, you can work on changing them and becoming mentally stronger.

Another aspect of self-awareness is understanding your values and goals. When you know what's important to you, it becomes easier to stay focused and motivated. You can also use your values as a guide when making decisions.

So how can you grow in self-awareness? Some simple ways include:

● Practice prayer. Take a few minutes each day to sit in silence and observe your thoughts and emotions. Learn to pray through your emotions as a way of taking control of them.

● Keep a journal. Writing down your thoughts and feelings can help you better understand yourself. It can serve as a form of "self-therapy" in which you get everything out on the page and then work through those things in writing.

● Seek feedback from others. Ask for honest feedback from people you trust. They may see things about you that you haven't noticed before.

● Engage in self-reflection. Regularly set aside time to reflect on your actions. Ask yourself what you did well, what you could improve on, and how you can continue to grow.

● Challenge your beliefs. When faced with a difficult situation or negative thought, question the validity of your beliefs. Are they based on fact or just fear? Challenging them can help break down limiting beliefs and build mental toughness.

Building Emotional Intelligence

Another foundation of mental toughness is emotional intelligence. Emotional intelligence involves being able to control your reactions under pressure.

When you're emotionally intelligent, you can recognize and manage your stress. Rather than responding negatively, you can stay calm and make rational decisions.

Emotional intelligence also involves being empathetic towards others. This means understanding and considering other people's feelings, perspectives, and needs.

By practicing empathy, you can build better relationships and handle conflicts more effectively.

Emotional intelligence allows you to handle difficult situations with more composure and empathy. This can be particularly helpful in high-stress environments, whether at work or in personal relationships.

How do you grow in emotional intelligence?

Here are a few strategies:

● Practice self-awareness.

Pay attention to your emotions and reactions in different situations. This can help you understand how you respond under stress and identify triggers that may cause negative reactions.

● Develop empathy.

Take the time to listen to others and try to understand their perspectives. Put yourself in their shoes and consider how they may be feeling.

● Communicate clearly.

Effective communication involves not just speaking but also listening actively, being assertive, and expressing your thoughts and feelings clearly.

● Control your emotions.

Being able to regulate your emotions helps you stay calm under pressure. Practice deep breathing or other relaxation techniques when feeling overwhelmed.

● Learn from mistakes.

Nobody is perfect, and part of emotional intelligence is being able to learn from mistakes and use them as opportunities for growth..... continue reading

Click here to read the rest of our brand new online health guide for >> What is Mental Toughness?

We hope you found this information helpful to you and that you will put the content to good use for improving your health and well being.

Learn more about improving your general health by getting better Nutrition Guide: Fight Disease with Food

We also have a free report that you can download when you are there about this subject!

We wish you well in your search for healthy diet solutions and your movement towards better health in all areas.

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Eliminate Your Go To Excuses for Fitness Failure

Do you ever claim, “I don’t have time?” If so, you’re not alone. It’s one of the most popular excuses. But everyone has time. Exercise can be done in small spurts and can be something as simple as walking. Or, you can wake up a few minutes earlier each day to get a workout in.

Even with cooking, if you spend a little time one night a week doing some food prep, you’ll be able to eat healthy all week without having to worry each and every day about preparing delicious, healthy meals.

Maybe you’re the kind who says, “I’m too tired.” If so, what can you do to fix that? Try working out first thing in the morning when you’re fully refreshed, rather than waiting until the end of an exhausting day. Get your sleep schedule on track, too.

You might hear yourself complaining that, “It’s too hard.” If so, you have a couple of choices. It could be that you just don’t like the feeling of pushing your limits. But that’s how you grow. You could also be overdoing it. If that’s the case, lighten your fitness routine or diet regimen a bit and set smaller, baby step goals.

You might repeatedly fall off the wagon and say, “I already blew it. I’ll start back Monday.” This is another very common problem but if it’s a cycle for you, then stop allowing yourself to have a redo on Monday mornings. Instead, start over with the very next meal or next day if it’s about exercise.

Some people use the excuse of Mother Nature, saying, “It’s raining, or cold or too hot.” There are clothes that help with that. There are also indoor areas where you can work out and set the temperature to anything you wish!

Some people give up easily and say, “I’m too stressed.” What they’re ignoring is that proper nutrition and exercise both contribute to stress relief. So using food for stress relief, or avoiding exercise, might feel good for a few minutes, but it’s going to result in guilt and added stress after awhile.

Maybe you don’t like working out because you think, “It’s boring.” And sometimes, that’s true! If so, switch things up! Choose different foods for your meals, or engage in some activity that’s both fun and a workout.

Learn more here Nutrition Based Prevention & Cures to Fight Disease with Food Guide and in our online A-Z Health Guide

Just enter WT (in capitals) to open the page.

Have a Laff!

1. Two vultures board an airplane, each carrying two dead raccoons. The stewardess looks at them and says, "I'm sorry, gentlemen, only one carrion allowed per passenger."

2. Did you hear that NASA recently put a bunch of Holsteins into low earth orbit? They called it the herd shot 'round the world.

3. Two boll weevils grew up in South Carolina. One went to Hollywood and became a famous actor. The other stayed behind in the cotton fields and never amounted to much. The second one, naturally, became known as the lesser of two weevils.

4. Two Eskimos sitting in a kayak were chilly, but when they lit a fire in the craft, it sank proving once again that you can't have your kayak and heat it, too.

5. A three legged dog walks into a saloon in the Old West. He slides up to the bar and announces: "I'm looking for the man who shot my paw."

6. Did you hear about the Buddhist who refused Novocain during a root canal? He wanted to transcend dental medication.

7. A group of chess enthusiasts checked into a hotel and were standing in the lobby discussing their recent tournament victories. After about an hour, the manager came out of the office and asked them to disperse. "But why?" they asked, as they moved off. "Because," he said, "I can't stand chess nuts boasting in an open foyer."

8. A woman has twins, and gives them up for adoption. One of them goes to a family in Egypt and is named "Amal." The other goes to a family in Spain; they name him "Juan." Years later, Juan sends a picture of himself to his birth mother. Upon receiving the picture, she tells her husband that she wishes she also had a picture of Amal. Her husband responds, "They're twins! If you've seen Juan, you've seen Amal."

9. These friars were behind on their belfry payments, so they opened up a small florist shop to raise funds. Since everyone liked to buy flowers from the men of God, a rival florist across town thought the competition was unfair. He asked the good fathers to close down, but they would not. He went back and begged the friars to close. They ignored him. So, the rival florist hired Hugh MacTaggart, the roughest and most vicious thug in town to "persuade" them to close. Hugh beat up the friars and trashed their store, saying he'd be back if they didn't close up shop. Terrified, they did so, thereby proving that: Hugh, and only Hugh, can prevent florist friars.

10. And finally, There was a man who sent ten different puns to friends, in the hope that at least one of the puns would make them laugh. Unfortunately, no pun in ten did.

Let's end today with a fowl joke, shall we?

Q. Why are chickens considered good employees?
A. Because they work around the cluck.

You didn't care much for that one? Well, how about this...

There once was a lady, Ilene,
Who lived on distilled kerosene,
But she started absorbin'
A new hydrocarbon
and since then she'd never benzene.

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Your Editor,
Warren Tattersall
www.TheHealthSuccessSite.com



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