A healthy breakfasts... less chronic disease!

My Refocus Workshop Journal


Daily Quote: You cannot depend on your eyes when your imagination is out of focus. ~ Mark Twain

Body: Walking Day! Don't skip breakfast. Try to keep it balanced with some protein, a healthy carb, and a small amount of fat. Studies have even linked healthy breakfasts with less chronic disease, increased longevity and better health. Starting your day with a good breakfast boosts your energy, increases your attention span, and heightens your sense of well-being. You’ll be in better control of your emotions. A good breakfast is one that provides at least one third of the day’s calories. 

Mind: Record in your journal a happy event from your childhood, in as much detail as you can.

Spirit: Let go of pride. Many of us think of pride as self-centeredness, bragging, arrogance, and these are some elements of pride. Timeless wisdom tells us that pride is competitive. We pit our will against God’s. The proud cannot accept that there is a power greater than themselves. Let go of pride and consider bringing God back into your life.

Emotional: Barbara L. Frederickson, PhD, author of "Positivity" found that for every negative event or thought we have, there needs to be a minimum of 2.9 positive events to get ourselves back on the road to feeling good. Summed up simply, negative thoughts lead to a negative state of mind. Positive thoughts equal feeling positive.

Day Fact: You get tochoose to do whatever you like, but you don’t get​​​​ to choose the consequences.

DWP Quote: Humor is above insult.

Make a gratitude list.

My Refocus Workshop Journal


Daily Quote: Be not afraid of growing slowly; be afraid only of standing still. ~ Chinese Proverb

Body: Nix the late-night eating. If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

Mind: Eat your meals and brush your teeth with your opposite hand today

Spirit: Memorize a bible or spiritual verse. This can be as easy or hard as you like e.g. “Jesus wept”

Emotional: List 10 things for which you are grateful. By creating a gratitude list each and every day, you shift your perspective. New research shows that practicing gratitude may be the fastest single pathway to happiness, health, long life, and prosperity. In a remarkable study performed by Dr. Emmons, people who kept a gratitude journal for just 3 weeks measured 25% higher on life satisfaction after wards.

Here are 5 proven methods:

1. Keep a gratitude Journal.

2. Write a letter of appreciation.

3. Make a gratitude visit. You can express your gratitude in person even more powerfully than in a letter.

4. Make a gratitude list. This can often be a quick pick-me-up.

5. Take a gratitude walk. Many people find the movement and variety of a walk help the brain and heart to work better.

Day Fact: About 284 million people are visually impaired worldwide: 39 million are blind and 245 have low vision.

DWP Quote: "Put sanity over vanity"

Take a whole 60 seconds to eat a raisin or nut...

My Refocus Workshop Journal


Daily Quote: Do not dwell in the past; do not dream of the future, concentrate the mind on the present moment. Buddha

Body: Recent research shows that watching less TV will help you become more productive and burn more calories as a bonus. Researchers at the University of Vermont found that when study participants cut their TV time in half, they burned an extra 120 calories per day simply because they spent less time sitting idle on the couch (not necessarily because they used the extra time to exercise).

Mind: Listen to a few minutes of the morning news on the radio or TV. During the day, write down the main points of the news that you remember. Do the same in the evening.

Spirit: Take a whole 60 seconds to eat a raisin or nut. Feel it, smell it, taste it slowly chew it very slowly. Concentrate on the sensation in your mouth. Take note of your thoughts after the experience

Emotional: Plan for problems; don't expect everything in your life to go smoothly. Some things will happen to you. Some problems blindside us, but others are more predictable. Don’t fret but be prepared.

Day Fact: Depression is ranked as the leading cause of disability worldwide.

DWP Quote: The three “L’s”... Learn to Listen to the Lord.