Phenomenal Reasons Yoga Enhances Health

There is a growing body of evidence to validate yoga's health benefits. According to a 2017 national survey one in seven U.S. adults have started to do yoga in the past 12 months, and the numbers are rising. 

This low impact fitness/lifestyle practice has been adopted by two billion people around the world, because "it works!" 

An all-inclusive yoga program detoxes and conditions mind, body, and spirit. It combines strength training, stretching, balance,and toning poses called asanas, with breathing exercises, meditation, and relaxation. 

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Phenomenal Reasons Yoga Enhances Health

increases flexibility and tones body

creates muscle strength 
improves respiration, energy, and vitality
helps balance metabolism and hormones
nurtures mindfulness

raises body awareness

contributes to cardio and circulatory health

improves coordination and athletic performance

helps improve balance and protect against injury

reduces muscle tension, body aches and strain

reduces inflammation

relieves stress

improves power of concentration with calming effect

may help alleviate anxiety, depression, and insomnia 



boosts self-compassion

helps promote healthier eating habits

 supports weight reduction goals

provides motivation to exercise more regularly

encourages substantial longevity benefits

enhances overall wellness and life satisfaction

Those who maintain an ongoing yoga practice, notice it improves their physical condition. It also helps them release stress and psychological challenges more effectively than before they started doing yoga. 

Note: It's advisable and user friendly to take several classes in a yoga studio with a certified yoga teacher, before embarking on a home practice. 

Proper body alignment is an important element of a safe, succesful plan. 

This post is intended for informational purposes. See a health care professional for medical attention. Before starting a new physical activity, check with your health care provider.

Do you do yoga, and how does it help you? Please share in the comments section below. 

If you haven't tried yoga yet, will you consider it? Please share your answer below.

I encourage you to take steps to learn how to do yoga. It's been a valuable part of my self-care routine for close to forty years.

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Create Positive Energy and Health with Affirmations

It's a new year and new decade, and this post will show how to use positive energy of affirmations to enhance your sense of health and well-being. 

Take a few days to look at the big picture. 

Self-appraise the stress and satisfaction levels you experienced in the past year.

Then evaluate and record details about the gap between your current energy level and health, and hoped-for future health.

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One simple way for us to be kind to ourselves as we change self-critical messages about past health habits or sloppy or inconsistent self-care routines is to apply self-compassion. 

Let's use a caring mindset to consider the information and affirmations below. 

Following is a definition of what an affirmation is, research about why affirmations work, and original affirmations. 

Affirmations are positive statements that are recited and repeated aloud to confirm and reinforce that something is already true and bountiful in our lives.

Research from a study published in "Journal of Personality and Social Psychology," indicates temporal landmarks, including a new year, new decade, or birthday, are powerful markers of time. These reference points are perceived by most of us as opportune times to experience the "fresh start effect."

Science backs this up. Study participants who used a temporal landmark to motivate them, had a positive energetic response, and gained momentum to follow through with their future-oriented wellness goals.

Affirmations recited at a temporal landmark are energetic powerhouses. 

Affirmation recitation helps shift thinking, creates "feel good vibes," and helps us see challenges are opportunities to grow.

A study published in "Social Cognitive and Affective Neuroscience" details how affirmations help convert negative thoughts to more positive ones.

Now on to my original affirmations

I release events, conflicts, stress, and worries from the past easily and effortlessly. 

I am an Optimist and my Self-confidence Attracts Abundance.

Exercise, Nourishing Food, and a Self-compassionate Attitude Keeps my Body, Mind, and Spirit Strong, Flexible, and Energized.   

I radiate health, happiness, harmony, and thrive.

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For in-depth affirmation adventures, pick up a copy of Colors of Joy: AWoman's Guide for Self-Discovery, Balance, and Bliss. 

This 12 week guided journal program helps its readers combine color themed activities, affirmations, journal writing and reflection, with tips for self-care.

Colors of Joy is affordable, provides hours of entertainment and discovery, and is a healthful way to be good to yourself this year. In fact, it makes an eye-catching thinking of you gift for all the women you care about.

 It's Easy to Order Colors of Joy Now 

I encourage you to write your own affirmations. Then, recite them aloud to keep the momentum going.

Please comment below and re-share on social media. 

Thanks for visiting and please come back again. I post on the 1st and the 15th of each month. 

Wishing you a Healthy, Happy, and Harmonious New Year!



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Happy Holidays Dear Colors 4 Health Blog Readers

I wish you love, health, abundance, and serenity in the New Year.

Be well and live mindfully.

One way to be more mindful is to Start with Mindful Eating.

Next, use ideas in this post to recognize you are enough and it's wise and healthy to be your own best friend. 




Warm Wishes for the Best Year EVER.

Please comment below and reshare on social media. I appreciate the visit, and hope you'll come back soon. 

Visit Colors 4 Health in the New Year. My blog will offer epic lifestyle tips and  show you awesome ways to  use colors to your advantage in 2020. 

Here's one example from a blog post about rainbow colors now.

Here's my parting gift... a link to a youtube video recording of Celine Dion & Josh Groban Singing "The Prayer."

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5 Tips to Recharge on Your Lunch Break

Updated 1/14/20

Want lifestyle tips to help you use your lunch break to relieve stress, create peace of mind, and renew enthusiasm? Good news. Each activity suggested can easily be completed in a half hour or less.

Even though you may have had a hectic morning, these self-care and time management tips can help recharge your batteries and promote a greater sense of well-being.

5 Tips to Recharge on Your Lunch Break

1. Journal for clarity. 

To stay on course with daily or weekly personal or career goals, take a few moments to jot down ideas, thoughts, and feelings about the day so far. 

Journal writing helps you acknowledge where you're at, note progress, and point to areas where you still need work.

Journal writing is a spiritual practice as well. It can help you find more self-compassion and gratitude for blessings in your life. 

Unsure about how to start? Reserve time on a break to journal in Colors of Joy: A Woman's Guide for Self-Discovery, Balance, and Bliss. 

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Journal owners say writing in Colors of Joy enables them to express their cares, prioritize time, and learn more about their inner thoughts and feelings in a safe, private place. 

This is what one journal owner wrote:

The cover of Colors of Joy promises an uplifted feeling of freedom and stress reduction. And author Nancy Andres delivers on the promise with affirmations, tools, and exercises that can fill your world with vibrant colors and positive energy! Colors of Joy is a handy book to take with you to read during break times or just keep at your bedside and take a look each morning to match your mood with a color. This is a fun read while you get ready and set to have a wonderful colorful day!

Read more reviews here.

Once you've tried this, proceed to tip 2

2. Detach from electronic devices.

You may be one of the millions of people who suffer from "text neck." Down time is a good time to see ideas to help lessen aches caused by electronic devices. A simple thing to do for a stiff neck is to get on your yoga mat. Then, do yoga poses including the child's pose. 

A study from the American Psychological Association shows people who are constant checkers of cell phones, email, and social media have considerably higher stress levels than those who take breaks to unplug. Be good to yourself and just do it.

3. Move outdoors and glory in nature.

Give yourself permission to put your career or personal cares and concerns on the shelf for a few minutes. Get outdoors to absorb the feel good vibes of a natural setting and sunlight. 

Many studies indicate being in nature can help reduce the following:  stress, seasonal affective disorder (SAD), inflammation, and improve short term memory. 

4. Eat Lunch Mindfully.

How to stay on track? Read Key Reasons to Eat Mindfully with Tips to Succeed. 

Practice being fully conscious and present while eating. Mindful eating helps you make better food choices, digest your food fully, and slow down enough to know and enjoy what you're eating.

5. Stand, Stretch, and Move.

Do you sit at a computer or desk for a long stretch of time? It's key to good health to shake out the kinks in mind and body by exercising. A Mayo Clinic post written by Edward R. Laskowski MD describes why The impact of movement — even leisurely movement — can be profound.   

I have recently begun to set my watch to ring at 20 minute intervals, while I am working. When the bell rings, I remember it's time to walk around, hydrate, or do a few yoga poses or qigong exercises.

What self-care practices help you reduce stress and which physical or spiritual activities do you include in your busiest day? How have you managed that? Please share. 

What things do you still need to work on to allow yourself time to recharge during your lunch break? 

Please comment, without putting links in comments. If you share a link I won't be able to publish it that way.

Like what you see? Please share the love on social media. 

I appreciate your visit and wish you a joyful, productive day! 

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Journal Prompts to Ease Stress of Holiday Season

Coping with increased traffic, shopping in crowded stores, being bombarded with repetitive holiday music, and worrying about finding time for extra cooking, baking, cleaning, decorating, and entertaining can lead to a headache, tight shoulders, stomach upset, and STRESS. 

We may add to our discomfort by trying to please everyone. Maybe we project the worst case scenario of squabbles between family members, instead of focusing on the good times we can experience with those we enjoy. 

Some feel pressure of selecting meaningful gifts without going over budget. Others dip into savings or buy on credit and feel nervous about the payback.

If any things mentioned above affect you... it can result in jarred nerves. It shows up in deflated energy, physical symptoms, or emotional, spiritual, or monetary debt. 

As for me, I'm among the millions of people whose first reaction about facing the upcoming holiday season is anxiety, and even dread.

This year is the first year after my son's death. I am grieving and have a heavy heart. I wonder whether I'll have a difficult time getting through Thanksgiving, Hanukkah, and New Year's. My son's birthday and his death date, both fall in this period as well.

I also mourn other losses and negative memories about people, incidents, and times from years gone by.

This post is intended to aid all those who want to make the season less stressful, yet still be able to honor our feelings.

It's not too late for us to reduce or eliminate tension and a gloomy mood. With some foresight and planning, this season can leave us up not down. 

Journal Prompts to Ease Stress of Holiday Season

Journal Prompt 1

Take stock of your feelings about each holiday by listing what you stress about. Then write down your emotional reaction to each. Number feelings according to the intensity; one being least intense and 10 greatest. Don't try to fix your anger, hurt, ambivalence, sadness, pain, jealousy, happiness, or other emotions. The purpose of this exercise is to acknowledge and record how you feel in this moment.


Journal Prompt 2

Jot down a holiday to-do list ASAP. The earlier you start, the better your chances of figuring out a plan that works for you. 

In fact, results of a study that appears online at the American Psychological Association shows that those who wrote out their to-do list right before bedtime, had an easier time falling asleep. 

Itemizing things helps you decide what needs to be done and in what order, and clears out the cobwebs in your mind as well. 

Are there things on the list that can be relegated to others or eliminated? Try to have a minimalist attitude around the holidays. Streamline activities and expectations of yourself and others. This is one of the best ways to prevent disappointments, resentments and burnout.

Then use colored pencils, crayons, or pens and circle each event or project on your to-do list in a color that indicates the intensity or strength of its importance to you. Take steps to advance the one that's most important to you. When you do what you can to complete this task, cross it off your list.

Look at those things still on your list again. Are some things there, because others want you to do it? If you are resistant to doing it, why not make this the year you let go of others' expectations of you?

Use the time to read, rest, and relax. Make your motto "fuss less." Instead of preparing and serving a big family dinner, (unless you love this part of the holiday) have a potluck or let someone else host. 

If you can't think of a way to simplify, use the color indigo to help you access your intuition, and use it to pick the solution that you sense is best for you.

Journal Prompt 3

Color research indicates certain colors influence mood, behavior, and stress level. When you learn to tune into your needs and consciously select an appropriate hue for the effect you desire, you feel more comfortable in your own skin and surroundings.  

Today write about those colors that soothe, comfort, inspire, or help you nurture yourself. Learn more about how to wear your colors and feel great about yourself.

Journal Prompt 4

What traditional holiday project are you reluctant to start, because you don’t have it within you to do it? Give yourself permission to switch course. 

Do something that's easy or brings you pleasure or serenity. Write about the feelings that come up when you think of giving yourself a break.

If you need ideas for colorful, fun activities see this or this.

Journal Prompt 5

Just because you've done certain things for the holiday every year, doesn't mean you're obligated to continue on the same path. 

Jot down ideas to create a new tradition or ritual that helps you focus on the beauty, joy, and important aspects of the holiday you wouldn't want to miss. This is a simple way to nix outmoded thinking and do something that pleases you.

Journal Prompt 6

At times, do you feel all you want to do is isolate and hibernate until the New Year? Write 2 or 3 healthy ways you use to restore your spirit. Then read Stress, depression and the holidays: Tips for Coping from the Mayo Clinic.

Journal Prompt 7

Many people tend to let self-care slip during hectic times. It's more effective to be consistent with health and wellness routines. Include eating healthful food, getting adequate sleep and exercise, and balancing work and play.  More stress management tips here.

Make a list of at least 5 self-care activities you use to maintain balance. Check them off each day until Jan. 1, 2020. 

Be self-compassionate. Prevent overwhelm by practicing self-care. More ideas here and here.

Journal Prompt 8

Instead of writing in a journal today, use this time to reach out to a friend to schedule a walk or run, yoga class, bike ride, swim, or trip to the gym. Mark the date on your calendar and follow through. See Low Cost Colorful Ways to Create an Exercise Habit for 25 colorful ideas to reduce stress by putting more companion linked physical activity into daily living. 

Studies show when we combine exercise with a social connection, it reduces loneliness and improves fitness. For more read In a bad mood? Exercise can help. Here’s the best way to do it.

💗

When I feel vulnerable or stressed as I do now, I refrain from comparing myself or my circumstance to anyone else's. 

I take a few moments to journal in Colors of Joy: A Woman's

 Guide for Self-Discovery, Balance, and Bliss.  Journal writing helps me vent my emotions, get out frustrations, and is a  dedicated place to express happy moments and simple joys in daily living. 

Do you yearn to reduce stress and thrive during the holiday season and beyond? A simple way to do it is to pick up your copy of Colors of Joy: A Woman's Guide for Self-Discovery, Balance, and Bliss.

Learn more here

Each color-themed journal writing activity can be done at your own pace. Let Colors of Joy's affirmations, visualizations, and reflective exercises heal you, support you, and make you feel vitally alive.

This is what one journal owner wrote about Colors of Joy...

"I loved Nancy Andres' deceptively simple but very practical guide to achieving a healthy body, mind and spirit. Most people have a hard time committing to personal growth, but the prompts she provides make it that much easier. Her book is in effect a 12 week course that uses color therapy, affirmations, and journaling to reach the goal. Each section offers techniques to grow into an authentic self able to adapt to change, savor the moment, let go of the past, and embrace the love and joy so abundant in the universe."

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Avoid the stress of running here and there in search of colorful gifts for the women you care about. Shop online to pick up copies of this helpful interactive journal.

Additional ways to brighten the holiday season...

Run errands, bring in a meal, or have a cup of tea with a shut-in neighbor, relative, or friend.

Send a note or card to someone you need to forgive. This may help you lighten your baggage from the old year and not bring it into the new one.

Affirm that part of you that needs to be reminded to count your blessings. Discover tips to help you create a gratitude journal here. 

The law of attraction works. Any time we focus on goodness in our lives it multiplies. 

Please comment in the space provided. 

Which journal prompts sound like they would help you?

What colors remind you to relax and kick back? 

What exciting, spiritual, or fun things do you enjoy about the holidays? What colors symbolize that for you?

How do you pace yourself so you can do more of what makes you feel joy?

Happy Holidays Dear Readers. I'm grateful for you!

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