Tips to a Happier You in 2012~Stretch Your Way to Happy

28 April, 2012 by 15 Comments

When Marlee was just a toddler, she would stretch endlessly. When I would go to get her up in the mornings, she would stall saying, “Hang on, I’m not finished stretching yet.” And she would stretch to one side, then the other, procrastinating because she didn’t want to get out of bed. 


But she always got up in the best of moods! 


Stretching does so much for our mind and body. When I get up in the morning, I try to take lessons from Marlee and stretch for a minute. I’m immediately energized and awake. At night, if I can’t sleep, I stretch my arms and legs as far as I can, hold the stretch, and then relax every muscle in my body. 
There is something that happens when I do this that feels like peace washing over me…which is why I picked the prescription verse above. 


I’d like to think that I’ve had the peace of God many times in my life, but nothing like I felt when He healed me in 2010 of seizures, depression, and addiction. I was in the car listening to a song by Phillips, Craig, and Dean called Mercy Came Running, being totally thankful for the mercy that God showed me when He chose to heal me, and I literally felt peace wash down over me, starting at the top of my head, running down my hair and face, then over my shoulders—kind of like the green slime kids get poured over them on Nickelodeon, only not so gooey! 😉


When we stretch out our muscles, we release endorphins in our brains that give us a peace of sorts…a sense of well-being and calmness. Maybe not as good as God’s peace washing over you, but he did create the hormones in our brain, so in a sense, it is His peace! 


Here are a few other ways stretching is good for you: 

  • Stretching relieves your body of stress, therefore decreasing your cortisol levels and increasing your serotonin levels.
  • Stretching helps put your muscles in a more relaxed state, therefore helping you sleep better.
  • When you stretch, you are focused on your muscles…contracting and relaxing them with a regulated breathing pattern, which also increases serotonin.
  • Stretching increases blood flow in your body, therefore reducing the stress on any particular system in your body (cardiovascular, respiratory, nervous system).

So the tip to a happier you for today is simple—stretch. If you read Monday’s post, and you have your post-it note up to remind you to say your “trust” prayer, just use it to remind you to stretch too. Again, it only takes a few minutes and what do you have to lose? 

From my heart, 
Celeste
Filed Under: Beating Depression, Brain Functions, How to be Happy, Overcoming Addiction, Physical Wellness, Tips to a Happier You Tagged With: , , , , ,

Tips to a Happier You in 2012~Do what you love

22 April, 2012 by Leave a Comment

I love to take pictures of people. It’s both challenging and rewarding to capture the essence of someone’s personality in a photograph. Sometimes you can see personality characteristics in a photograph that you can’t see in real life. We were created in God’s image, and every single one of is is a masterpiece created by the Master Creator. 


One of the best ways to fight depression—or even just the blues—is to do something that you love. For me, photography is one of my “somethings.” Here are the reasons photography makes me happy: 

  • It is a creative outlet
  • It keeps my mind focused and busy
  • It allows me to interact with people
  • It allows me to do something for someone else
  • It gives me a sense of accomplishment

All of these reasons I enjoy photography actually increase the endorphins and chemicals (serotonin, dopamine, oxytocin) in my brain that increase my mood and sense of well being. Doing something that you love, whether it’s photography, music, gardening, carpentry, etc…have most of the characteristics I listed above. 


So my tip for a happier you today is to do something that you love. Whether you make money or not is irrelevant. Getting paid for doing what you love sometimes makes it more rewarding, and sometimes it makes it less. It’s all the other reasons that make it worth it. 

For me, spring is a great time for photography which is what led me to this tip today. With senior pictures, proms, and mother’s day, my camera has been busy. And I was blessed to get to photograph one a God’s new creations last week too! So I thought I’d share a few of God’s masterpieces with you today as seen through my lens 😉

So go do what you love and be happy! 
From my heart, 

Celeste
Enjoy! 😉

Gotta love the horse in this one! :D

Filed Under: How to be Happy, Life Through the Lens, Tips to a Happier You Tagged With: , , , , , ,

Tips to a Happier You in 2012~The Artificial Sweetener Conspiracy

14 April, 2012 by 1 Comment



Since we’ve been talking about how sugar affects your health, I thought it would be helpful to look into the plethora of sugar substitutes available to us today that are FDA approved. 


My research, most of which I already knew, brought me back to the conclusion I shared in an old blog post, God’s Pharmacy. We just can’t leave well enough alone. God gave us some great stuff when he created the earth! But we insist on manipulating it to suit our desires. 


Here is a great list of the FDA approved artificial sweeteners available to us I found in an article on the Spark People website: 


Acesulfame-Potassium (Acesulfame-K) goes by the brand names Ace-K, Sunett and Sweet One. It is a combination of organic acid and potassium that is often blended with other sugar substitutes.

  • 200 times sweeter than sugar
  • 0 calories per gram
  • Heat stable (can be used in cooking and baking)
  • Produces no glycemic response
  • ADI: 15 mg/kg body weight per day

Aspartame goes by the brand names Equal and NutraSweet. It is composed of two amino acids (proteins), aspartic acid and phenylalanine. Aspartame is one of the most thoroughly tested food additives, according to the FDA. People with the rare heredity disease phenylketonuria (PKU) should not consume aspartame.

    • 160-220 times sweeter than sugar

 

  • 4 calories per gram (metabolized as a protein), but because such a small amount is needed to sweeten foods and beverages, the calories provided by aspartame are considered negligible.
  • Not heat stable (cannot be used in cooking or baking)
  • Produces a limited glycemic response
  • ADI: 50 mg/kg body weight per day

 

 

Neotame is one of the newest artificial sweeteners approved for use in packaged foods and beverages.

    • 7,000-13,000 times sweeter than sugar

 

  • 0 calories per gram
  • Heat stable (can be used in cooking and baking)
  • Produces no glycemic response
  • ADI: 18 mg/kg body weight per day
  • Rapidly metabolized and excreted

 

 

Saccharin goes by the brand names Necta Sweet, Sugar Twin and Sweet ‘N Low.

    • 200-700 times sweeter than sugar

 

  • 0 calories per gram
  • Heat stable (can be used in cooking and baking)
  • Produces no glycemic response
  • ADI: 15 mg/kg body weight per day

 

 

Stevia (Rebaudioside A) goes by the names PureVia, Sun Crystals and Truvia. It is a steviol glycoside, one component of the stevia plant that provides sweetness.

    • 250-300 times sweeter than sugar

 

  • 0 calories and 0 carbohydrates per gram
  • ADI: 0-4 mg/kg body weight per day
  • Metabolized by the body into steviol, which is not absorbed in the blood and therefore leaves the body unchanged

 

 

Sucralose goes by the brand name Splenda.

    • 600 times sweeter than sugar

 

  • 0 calories per gram
  • Heat stable (can be used in cooking and baking)
  • Produces no glycemic response
  • ADI: 5mg/kg body weight per day
  • Poorly absorbed and excreted unchanged

 

 

Want to know what they all have in common? They are all synthetic chemicals. 


I could write all day on the dangers of these artificial sweeteners. The lists are unending of the problems they can cause, the studies the have been done to prove their safety (or risks), and the questions they leave unanswered.


Now here’s a fun little list of possible dangers of artificial sweeteners: 

  • Weight gain (I know, quite ironic isn’t it?)
  • Headaches
  • Allergies
  • Depression
  • Anxiety and Panic Attacks
  • Gastro-intestinal disorders
  • Cancer
Pretty scary, right? 



The stevia seems to be the most promising of possibilities for a good natural sweetener, but  the form approved by the FDA sold in the US has been chemically altered. 


So why do we put these chemicals in our bodies? 


I’m going to give you some great articles to read if you’d like to read further, but I’m summing it up. 


In one of the articles I read on the safety of Stevia and the concern for it’s FDA approval, this statement stuck out like a sore thumb: 


In the U.S., we like to go to extremes,” adds toxicologist Ryan Huxtable of the University of Arizona in Tucson. “So a significant number of people here might consume much greater amounts.” (Nutrition Action)



Now read today’s prescription verse. Yes, I know it’s about wine—a little wine that is— but shouldn’t it apply to everything? It’s about moderation and using what God gave us. When it comes to sugar and artificial sweeteners, I’m going with plain old unsweet. If I must have something sweet, a little cane sugar (the most natural form of sugar we can buy) seems to be the safest answer. If the natural form of stevia is easy to buy, I will use it as well. As for all the rest, STAY AWAY! They are nothing but trouble. 


Hope you found this post helpful! 

From my heart,

Celeste



P.S. Here’s the link to my stack of delicious article if you’d like to do some more reading for yourself: The Artificial Sweetener Conspiracy


P.S.S. Don’t forget to read Monday’s post for make-a-change Monday. I have one great tip for you to help you change sugar habits that I didn’t reveal today 😉


Filed Under: Eating to Live, God's Pharmacy, How to be Happy, Making Changes, Tips to a Happier You Tagged With: , , , , , , , , , , ,

Tips to a Happier You in 2012~Rest

7 April, 2012 by Leave a Comment



These next two months will hold many moments for me to stop and reflect. My firstborn is 18 years old today and will be graduating from high school next month. If time were personified she would obviously have wings. I’m really not sure where the last 18 years has gone. 


I look back at clouded memories wishing every moment had been recorded. But they weren’t. 


It’s up to me to hold those memories close to my heart.


It’s up to me to remember the good times, and let the bad memories remain in the past. Because let’s face it—they are not all good memories. 


Which brings me to today’s tip to a happier you: Take time away to rest and create some great memories with those you love. 


This week was spring break, and my family definitely made memories this week we will carry with us forever. With money a little tight right now, we—well, David— ran upon a Living Social deal and rented an RV for the week. Now let me tell you, camping for this girl is the Fairfield Marriott!


We spent three days as a very close-knit family of five. 

  • No television
  • A shower the size of a locker
  • A kitchen table converted to a bed
  • Five suitcases crammed in a pile in the corner
  • Wet towels and washcloths hanging on open cabinet doors

With those circumstances, we spent great family time.

  • We play game after game of cards and UNO on the table/bed before anyone slept on it
  • We didn’t have the distractions of a normal home: No laundry or dishes to be done, no cooking, and no point in straightening up.
  • Lots of outdoor time together hiking and climbing on rocks up the river

We had a great week and actually spent time together as a family, which life has a way of making impossible sometimes. 


The funniest memory of the week, though, was one I wouldn’t have anticipated. In an RV, there’s the dreadful task of emptying out the “black water.” For all you campers, you know what that is. For those of you like me, it’s the poop tank. 

The law of gravity is quite an important one to consider when emptying out the poop tank. There is a nice sized brown tube that connects from the RV to the hole in the ground that I suppose is a septic tank of sorts. The more experienced campers had a nice little wire rack that held the tube at the correct angle to drain the poop. We weren’t in the “experienced camper” category. In order to empty the tank, all five of us had to hold the tube off the ground at the correct angle. When it got too heavy in one spot and sagged, we had to get the “wave” motion going with the tube to drain it correctly. Teamwork! There’s nothing quite like feeling the weight of human waste flowing through a tube to create a family bonding moment that will last forever!  

So while we must exercise, eat correctly, clean house, work, and all the other stuff that takes our time, don’t forget to take time to just get away and rest and spend quality time with your family. And if you decide to embark on a camping trip, be sure to call me for tips on the poop tank! 
From my heart,
Celeste


Here’s a few snapshots from our trip…hope you enjoy! 😉


Filed Under: Family Focused, How to be Happy, Life Through the Lens, Tips to a Happier You Tagged With: , , , , ,

Tips to a Happier You in 2012~Music Therapy

17 March, 2012 by 7 Comments
Everyone is affected by music. In one form or another, it’s all around us. 
In the Bible, David wrote the entire book of Psalm dedicated to singing to the Lord. David had a heart for God, but if you read the stories of David in scripture, you also know he was just another sinful human being saved by the grace of God. 
Music has been used for years as therapy for depression, stroke victims, and accident victims—virtually anyone, whose brain has been altered—to aid in their recovery. 
One particular study quoted in a Men’s Health article, “How iTunes Cures Depression” does a good job explaining how music helps our brain without getting too sciency 😉

  • It’s a distraction. “The brain is organized in such a way that thinking about one bad thing recalls another,” Salimpoor says. “Music provides a great intrusion and breaks this cycle. When you’re concentrating on the music you hear, you don’t have the mental resources to focus on other negative thoughts.”
  • It gets you high. Salimpoor authored a study earlier this year published in the journal Nature Neuroscience, which found listening to your favorite songs boosts levels of the hormone dopamine. “Dopamine gets us excited and motivated to do things,” she says. “There are many drugs that target this system, but music provides a natural high.”
  • It makes you feel understood. Just because you’re feeling sad doesn’t mean you should avoid sad songs. In fact, “listening to sad songs can make you feel like someone out there knows exactly how you feel,” Salimpoor says. “And that can help you feel less alone when 
One of my favorite old country songs is “The Song Remembers When” by Trisha Yearwood. Being a country song, you know it’s about some relationship gone wrong, but I love the gist of the song. No matter what you’re doing or where you are, a song can take you back to a specific memory in time. And how true that is! Even this song takes me back to driving into the mountains about 18 years ago on our way to a weekend away in Pigeon Forge, Tennessee. 
I know how horrible my memory is; yet I can hear a song and it will trigger a memory I hadn’t thought of in years. That’s pretty powerful. 
We know David sang to the Lord.
We know science has proven music to have positive effects to our brain. 
We know a song can take you back to a specific memory or event in time. 
So here’s my tip to a happier you for this week: I want you to listen to Christian Music and only Christian music for the next two weeks. Find a local Christian station, or use the free app, “TuneIn Radio,” on your iPhone and listen to my favorite, His Radio, WLFJ (89.3 FM).
Here are a few reasons why Christian music will be beneficial to you:
  1. Once you learn a few songs, you’ll love them.
  2. If you listen to the words, you can’t help but be blessed.
  3.  You end up worshiping every time you drive. 
  4. You’ll find that you and your kids will quickly learn the words and sing along. (You are writing scripture on their hearts.)
  5. You’ll begin thinking on good things, not putting songs in your mind about cheating, drinking, and gambling…subjects of a multitude of today’s pop and country music. (Just today I heard a 15-year-old refer to R&B music as “baby-makin’ music.”)
And the neatest benefit of all about listening to Christian music goes back to my favorite old country song: When “The Song” that you hear “Remembers When,” it will take you back to a time or a memory where there was Jesus. 
From my heart,
Celeste
P.S. For more articles on how music cures depression, check out my Delicious Stack here

 

Filed Under: Beating Depression, Brain Functions, How to be Happy, Making Changes, Tips to a Happier You Tagged With: , , , , , ,

Tips to a Happier You in 2012~The Muddled Multitasking Mind

10 March, 2012 by 1 Comment


Join me inside my head for a few moments, will you?
I have got to go clean up the kitchen. 
{Walk to kitchen} 
I can’t believe Marlee left her dirty socks in the floor when she took off her shoes.
 {Pick up socks and take them to the laundry room}
Shoot— I can’t believe I forgot to take the clothes out of the washer last night and now the smell horrible! 
If I have to start it again, I might as well go see if there are any more towels and washcloths upstairs.
{Walk upstairs}
This bathroom is a mess. Miranda’s cabinet has got to be cleaned out. 
{Sit down in front of her bathroom cabinet}
Where did she get all this stuff? Oh, here’s her contact lens case.
 {Pulling out stuff, creating a mess on the floor} 
I must make her eye doctor appointment. 
{Walk downstairs to get phone}
I missed a call; let’s see whom it was from.
{Click on my email by accident}
E-mail from Vonda. I have to get this article finished for her.
{Go get computer}
Oh, I haven’t even done my blog post for this weekend! 
At the end of the hour (or two) that it’s taken me to run from task to task, here’s the situation:
•   My kitchen’s a mess
•   The clothes in the washer still stink
•   Miranda’s bathroom is now messier than it was to begin with
•   No eye appointment has been made
•   Have no idea who I missed a call from
•   The article is still unfinished
•   I still have a blog post to do
•   I’m frustrated and overwhelmed! 
Can you relate? 
I always think I can multitask, but I never get any one thing accomplished when I do. 
Look at today’s prescriptions verse. Let steadfastness have its full effect…
steadfast |ˈstedˌfast|
adjective
resolutely or dutifully firm and unwavering 
DERIVATIVES
steadfastly adverb
steadfastness noun
ORIGIN Old English stedefæst [standing firm] (see stead , fast 1 ).
We need to be resolute and unwavering in what we do. Now, I realize “resolute” may be a little extreme for washing the dishes, but obviously multitasking does not work for me. I’ve never been one to do anything half way, good or bad. It’s my personality. I need to handle the everyday chores the same way. 
“To do two things at once is to do neither,” wisely wrote the Roman philosopher Publilius Syrus in the first century B.C. And modern research is proving him right. 
Now for the sciency stuff: 
If you’ve read some of my other tips, you know about cortisol—otherwise known as the “fight or flight” hormone, or stress hormone. 
We juggle different tasks; our brain perceives it as stress, and produces cortisol. An increased level of Cortisol causes a decrease in the level of serotonin, thus causing depression and anxiety. 
In addition, increased cortisol causes: 
•   An increase in blood pressure
•   Chronic fatigue
•   Insomnia
•   Weight gain
•   A drop in immune response leading to viruses and infections
These are awfully negative consequences for doing something we think increases our productivity, when in reality it doesn’t. It takes longer to do two things at once that to focus and get them done one at a time. We can only process one activity at a time, and it takes our brain a few seconds to switch from one activity to another. 
For those of you like me, leading a crazy busy life, an article from WebMD offers the following suggestions:
•   Mix and match. Pair high-cortical involvement tasks — those that involve judgment — with routine, physical tasks that the cerebellum, the brain’s autopilot, can handle. For example, talk to your mom on the phone while folding laundry.
•   Rest your case. If your hectic schedule demands you rise at the crack of dawn, steal an hour from the TV at night. A sleepy brain can’t focus.
•   Wean from screens. Resist email, the Internet, texting — anything that’s not essential to the work you’re doing right now.
•   Ban boredom. Try to do what you love and what matters most. Organize your life around this principle, and you won’t be tempted away from the task at hand.
I have been using The Pomodoro Technique recently. To put it simply, you set a timer for twenty-five minutes and focus on only one activity until the timer goes off. There is much more to it that you can read if you like in the Pomodoro Technique PDF you can download for free here.
Let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.
So for today’s tip, join with me in learning to focus and quit running yourself in circles.
I challenge you to get a simple kitchen timer and focus on one thing at a time in increments of twenty-five minutes. Whether it’s laundry, writing, praying, reading, or cleaning, choose one item. Work on it for twenty-five minutes, take a five minutes break, then reset the timer and start again. Do this consistently for just three or four hours one morning and just see how much you’ve accomplished. 
I bet you’ll be surprised! 
From my heart,
Celeste





Filed Under: Brain Functions, How to be Happy, Making Changes, Tips to a Happier You Tagged With: , , , , , , ,

Make-a-change Monday~Don’t Be a Sloth

5 March, 2012 by Leave a Comment

So let’s review. 


What small changes have you made so far this year? Are you sticking to them? Have you seen any result? 

Here are our “Make-a-Change Monday’s” so far: 


We’ve attempted to work on our physical body, our spiritual relationship with God, our home, and our relationships. It’s hard isn’t it? Even though these are very small changes, we must continue them to make a difference in our lives—to be able to look back at the end of this year and see a difference. 

Today I’m giving us a little break from new changes, and taking time to review how well we’ve done on the changes we’ve attempted thus far. 

My hubby can tell you I love to stay in my pajamas if I don’t have anywhere to be first thing. If my plans are to write, or any other work that requires my computer, it will be lunchtime and I’ll still be in my pj’s! He hates it, and honestly I do too. So why do I still do it? Could it be the “L” word? 

Look at today’s prescription verse. Let’s break it down: 

Do not be slothful…

Here’s what the dictionary has to say:

slothful |ˈslôθfəl; släθ-; ˈslōθ-|
adjective
lazy : fatigue made him slothful. (yep, there’s the “L” word)

fatigue made him slothful: lazy, idle, indolent, inactive, sluggish, apathetic, lethargic, listless, languid, torpid; archaic otiose.

Sometimes I feel like this is how I look in the mornings: 

Do not be slothful in zeal...

Here’s what the dictionary has to say about zeal: 
zeal |zēl|
noun
great energy or enthusiasm in pursuit of a cause or an objective : his zeal for privatization | Laura brought a missionary zeal to her work.
Ross’s zeal for football: passion, ardor, love, fervor, fire, avidity, devotion, enthusiasm, eagerness, keenness, appetite, relish, gusto, vig-or,energy,intensity; fanaticism. ANTONYMS apathy, indifference.
I don’t know about you, but I don’t typically have too much zeal while I’m still in my
pajamas. To feel zealous, I must act. 
Making “to do” lists of the things I want to accomplish does not get anything accomplished! 
Since November, I’ve been running. On day one, I started out running for 2 minutes, then walking for 3 minutes, for a total of 25 minutes. Today, I’m up to 30 minutes without walking. Do I look forward to running? No. I pretty much dread it…until I go put my workout clothes on, put my headphones on, and get outside. Then I’m motivated to accomplish something.
Do not be slothful in zeal, be fervent in spirit…
fervent |ˈfərvənt|
adjective
having or displaying a passionate intensity : a fervent disciple of tax reform.See note at eager .
• archaic hot, burning, or glowing.
a fervent prayer: impassioned, passionate, intense, vehement, ardent,sincere, fervid, heartfelt; enthusiastic, zealous, fanatical, hardcore,wholehearted, avid, eager, keen, committed, dedicated, devout; literaryperfervid. ANTONYMS apathetic.
Passion is the word I like to use for fervent. I had passion for a few things/people growing up, but God was not one of them. It wasn’t until I really got to know God that I loved Him enough to be passionate about Him. I wish I could say I just kept pursuing Him until I got Him, but it was His pursuing me that got my attention. 

Do not be slothful in zeal, be fervent in spirit, serve the Lord.

serve |serv|
verb
1 perform duties or services for (another person or an organization):
    Malcolm has served the church very faithfully

they served their masters faithfully: work for, be in the service of, be employed by; obey.

Obey. That’s the difficult part of service, especially when it comes to serving God. Who
knows what he will ask? I have learned the hard way that obedience is the only way to go. 


We can only be truly happy when we live a life of obedience to Him. 

Anything we want to accomplish takes change. It doesn’t have to be overwhelming. I’m
amazed at the person I’ve become in the last year, and it’s been all about small changes. Yes,
I still battle with the whole pajama thing, but I’m getting there! 
So I guess it’s time to go get dressed…

From my heart, 

Celeste







Filed Under: How to be Happy, Make-a-change Mondays, Making Changes, Your Relationship with God Tagged With: , , , , , , ,

Tips to a Happier You in 2012~Time to Dance

3 March, 2012 by Leave a Comment
  
I will admit that this Southern Baptist girl hasn’t done much dancing in her time. It’s not that I don’t like dancing; I’ve just never had many opportunities to dance. There was my senior prom, for which my date (now my hubby) and I learned to shag, but beyond that we have never spent too much time in ballrooms.
With the era of X-Box and PlayStation, you no longer need a fancy dress and a ballroom to dance. You can dance right in your living room with your kids, and it’s fun! The simple act of playing “Dance, Dance, Revolution” with your kids covers several of my previous “Tips to a Happier You” from this blog series. Dancing is exercise, of course, so that covers my “Get Moving” tip, and if your family’s dancing ability is like mine, there will be no need for “Laughter Aerobics!”
My kids love to dance. Miranda, in particular, loves any dance that is goofy. She is definitely not a Waltz/Tango kinda girl, but more of the Chicken Dance/Apache type. There is an old sitcom, “Friends” in which a nerdy brother and sister get to appear on Dick Clark’s New Year’s Rockin’ Eve, and they decide the only way to get the camera on them is to do “the routine,” a dance they made up in the middle school. Miranda talked Trevor into learning “the routine” with her. I can’t tell you the hours they have spent laughing and recording themselves doing “the routine.” So this past Christmas, David and I decided we would learn the routine and record it to play for the kids on Christmas morning. I could not believe the fun we had trying to learn that stupid dance and recording it! Not only did we get lots of laughter out of it, but the kids got quite a laugh on Christmas morning as well! 
Dancing has been shown in studies to lower stress and depression. Not everyone likes the “sciency” reasons that dancing helps with depression, so here’s a link to my Delicious stack with articles that give you the sciency stuff if you’re interested. 
And of course, dancing is biblical. Read today’s prescription verse from Ecclesiastes. And how many times does David dance before the Lord? He was definitely a man with a heart for God. 
So this week’s tip to a happier you is to dance. Pull out the Dance Revolution cd for your X-Box and get dancing with your family. You’ll exercise and bond with your kids; you’ll not only boost your mood, but you’ll be doing the same for your whole family! I promise once everyone gets involved, y’all will have a ball! 

Just to get you motivated, Here’s “the routine” from friends: 

With a few bribes for Miranda, I talked her into letting me post her and Trevor’s version of “the routine.” I know they’re my kids, but I loved it. I hope you enjoy it because I have to do her kitchen chores for a week and give her four foot rubs after work! 

Enjoy…

If David wouldn’t divorce me, I’d show you our versions of “the routine.” The laughter alone would be enough to boost anyone’s mood! 
So dance. Be sure to laugh at yourself—it’s a necessity if you’re a Baptist like me and never really learned to dance! And by all means, dance like no one is watching…
From my heart, 

Celeste
Filed Under: Beating Depression, Brain Functions, Family Focused, How to be Happy, Just for Fun, Physical Wellness, Tips to a Happier You Tagged With: , , , , ,

Tips to a Happier You in 2012~Forgiveness

25 February, 2012 by 2 Comments

Today’s tip to a happier you is forgiveness. 


First, forgive me for such a quick post today. I have been invited to speak this weekend, so I’ve been busy preparing (and biting my nails =o/) and haven’t had time to spend much time blogging this week. 


God commands us to forgive over and over again in His word. 


Holding a grudge only hurts the one holding it. It can consume and destroy you from the inside out. 


I am short on time, but know that I love each and every one of you who read my blog, so I am leaving you in very capable hands today with a link to a post by Ann Voskamp at “A Holy Experience”  on forgiveness. Her writing style is unlike any other, and I love her photography! I hope you enjoy it! 

From my heart,

Celeste
Filed Under: Beating Depression, Freedom in Christ, How to be Happy, Making Changes, Real Relationships, Tips to a Happier You Tagged With: ,

Tips to a Happier You in 2012~Acts of Kindness & Altruism

4 February, 2012 by 2 Comments


Strength is for service, not status. Each one of us needs to look after the good of the people around us, asking ourselves, “How can I help?”
 (Romans 15:1-2 Msg)

The definition of altruism in the New American Oxford Dictionary reads as follows: 

altruism |ˈaltroōˌizəm|
noun
the belief in or practice of disinterested and selfless concern for the well-being of others 


One of the foundational truths repeated time and time again throughout the Bible is that we should practice altruism:
You shall love your neighbor
as yourself.
(Mark 12:31 ESV)

So whatever you wish that others would do to you, do also to them, for this is the Law of the Prophets.
(Matthew 7:12 ESV)

We are to care for and have compassion for our fellow man.

Much scientific research has been done on the effects of altruism, and it has been proven time and time again it benefits both the giver and the receiver. Acts of kindness and altruism have shown to actually increase serotonin production in both parties involved.

When we are depressed, we tend to maintain the “poor, pitiful me” status. You can only remain miserable by continuing to look inward. When we begin to help someone else, we take our focus off ourselves and begin looking outward.

In doing some research on altruism, I did find a few studies that support findings that altruism can contribute to depression. The giver can get wrapped up in the problems of the receiver and become depressed. I do understand that way of thinking, and that’s where our faith must come into play. There will always be sad situations that are ultimately out of our control. But that’s where God comes in. We are only commanded to help others, not to solve all of their problems. God has a plan and as Christians, we must trust him to carry out that plan. We are only to carry out the part of that plan as he presents it to us.


And we know that for those who love God all things work together for good, for those who are called according to his purpose.
(Romans 8:28 ESV)
In him we have obtained an inheritance, having been predestined according to the purpose of him who works all things according to the counsel of his will,
(Ephesians 1:11 ESV)
But Jesus looked at them and said, “With man this is impossible, but with God all things are possible.”
(Matthew 19:26 ESV)
Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.
(Proverbs 19:21 ESV)
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.
(Jeremiah 29:11 ESV)

Serving others is always an adventure. To begin an act of service is to open yourself up to blessings you never know existed.

And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’(Matthew 25:40 ESV)



Matthew 6:19-21 tells us not to collect treasures here on earth, but to lay up our treasures in Heaven. Have you ever wondered what that really means? Every single person on the earth has eternal significance—they all have souls worth saving—and will be our treasures in Heaven. 

I challenge you this week to look outward into the world around you and see what you can do for someone else.

From my heart,

Celeste


Filed Under: Beating Depression, Brain Functions, How to be Happy, Tips to a Happier You Tagged With: , , , , , , , , , , , , ,

Tips to a Happier You in 2012~Get Moving!

21 January, 2012 by 2 Comments

When God created man, He sent them out to work in the garden. He didn’t tell them to sit down at the computer and play Farmville on Facebook. 
We were created in His image. 
He created the intricately detailed system of nerves, glands, neurons, and neurotransmitters in our brain that controls our emotions. 
All that He created was good. 
But our world has changed.  
As I mentioned in a recent post on the benefits of being outdoors, (click here to read: “Do you have nature deficit disorder?”) our world has become more and more industrialized, and our jobs don’t consist of the hard labor they once did. 
Our bodies were made to move. Our brains crave movement to keep everything up there in balance. Exercise must be a priority in our lives to keep the chemicals in our brain working properly. 
Here comes the “sciency” part: 
Remember that cortisol is the “fight or flight” hormone? It’s the one released when we are in any type of stressful situation, emotional or physical. When we exercise, we put our bodies under stress, and cortisol is released. 

But wait, cortisol is bad isn’t it? 
Cortisol is necessary for those emergency situations when we must react quickly–the “fight or flight” situations. But we don’t want cortisol hanging around all the time. Exercise is always difficult when we start. We put our bodies under stress that we aren’t used to and our body reacts by releasing cortisol. As we increase the intensity and duration of exercise, our endurance gets better and our bodies don’t perceive stress nearly as quickly, so not as much cortisol will be released. The more we increase our endurance, the better our bodies respond to stress. And when cortisol is low, serotonin–our happy hormone–is high. 
As an added bonus, when we exercise, endorphins are released into our brains. The word “endorphin” comes from “endogenous + morphine.” Endorphins have always been known as the “feel good” substance in our brains. Here is an excerpt from an article on endorphins that explains them well:

“Although more research needs to be done, endorphins are believed to produce four key effects on the bodymind: they enhance the immune system, they relieve pain, they reduce stress, and postpone the aging process. Scientists also have found that beta-endorphins can activate human NK (Natural Killer) cells and boost the immune system against diseases and kill cancer cells. In contrast to short-intensity workouts like sprinting or weightlifting, prolonged, continuous exercise like running, long-distance swimming, aerobics, cycling or cross-country skiing appears to contribute to an increased production and release of endorphins. This results in a sense of euphoria that has been popularly labeled the “runner’s high.” (To view the article in it’s entirety, click here:  “What are Endorphins?”)*

I’ve included a chart here that I found on the University of California Santa Cruz website on how cortisol and endorphins play a part in managing stress that explains it well if you’re interested: Managing Stress
I know it’s all very complex and confusing to us, but not to God. He made us in His image…perfection. Whether you care about the “sciency” stuff or not, I know you care about how you feel. We need to live the best lives we can with what God gave us. I started running a few months ago myself, and I’m up to three miles. I promise you if I can do it, you can too! 


So get moving!


From my heart,


Celeste



*www.roadtohealth.com by Bonnie O’Sullivan and Dale Maxwell “What are Endorphins?”




Filed Under: Beating Depression, Brain Functions, How to be Happy, Making Changes, Physical Wellness, Tips to a Happier You Tagged With: , , , , , , ,

Tips for a Happier you in 2012~Do you have nature deficit disorder?

16 January, 2012 by 1 Comment

Since yesterday’s post was rather lengthy and also gave you tips to a happier you, I’ll make today’s tip simple and easy. 
Go outside! Just as in today’s prescription verse, there are many references in scripture to the calming power of nature–God’s creation. 
The Lord is my shepherd, I shall not want. He makes me lie down in green pastures. He leads me beside the still waters. He restores my soul. He leads me in the paths of righteousness for his name’s sake.
 Psalm 23:1-3 (ESV)
But ask the beasts, and they will teach you; the birds of the heavens, and they will tell you; or the bushes of the earth, and they will teach you; and the fish of the sea will declare to you. Who among all these does not know that the hand of the Lord has done this? In his hand is the life of every living thing and the breath of all mankind. Job 12:7-10 (ESV)
And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? 
Matthew 6:28-30 (ESV)
I have found that when I am indoors working all day, just a few minutes walking outside will help me feel refreshed and will lift my mood. If I get a headache from looking at a computer screen too long, I can walk outside, take a breath of fresh air, and it will disappear. 
There haven’t been any specific studies that I could find linking Vitamin D (which our bodies produce when we are exposed to sunlight) to depression. There are, however, many implications that Vitamin D may be related to depression when we consider Seasonal Affective Disorder (SAD). SAD is a depressive disorder that occurs often during cold, winter months that occurs because people don’t get enough sunlight and exposure to UVB rays. 
An article I read recently on MSN suggests one of the reasons Americans in history were not so affected by depression: 
“What it means: “For 300,000 generations, humans were hunter-gatherers and farmers,” says Pretty. “Yet for the last six to eight generations, we have been living in an increasingly industrialized world. The disconnection from nature is deeply felt.” Which is why a mere five minutes of nature can have such a profound impact, he says. “That small amount of time makes more sense when you see it in the context of where people are coming from—stepping outside from a stressful day, for example,” he says. In many cases, the effect can be almost immediate; your mood lifts as if by magic.” Here’s the link to read more: MSN article: Five Minutes Outside Can Boost Your Mood
Also, the number of people on antidepressants in the United States is staggering. One out of every ten Americans over the age of 12 years old is taking and antidepressant. What are we doing wrong that Americans are searching out prescriptions for depression? I recently read an international article alluding to the fact that other countries look at Americans as a bunch of psychos because of all of the psychotropic drugs that we take. Now that can make me SAD. Here is the link to the article if you’d like to see more statistics: CDC Statistics on Antidepressant Use
God gave us instruction in His word, and now without realizing it, scientists are proving that following these instructions are exactly what we need! 

From my heart,


Celeste
Filed Under: Beating Depression, Brain Functions, How to be Happy, Making Changes, Physical Wellness, Tips to a Happier You Tagged With: , , , , , , , ,

Are you on OVERLOAD?

16 January, 2012 by Leave a Comment



As usual, our pastor, Perry, was speaking directly to me this morning…in more ways than one.


I am, as we all are, on overload. I was strangely thankful that I didn’t get to sit beside David this morning in our service because my side would be bruised from all of the elbowing. My toes, however, are flat from Perry stepping all over them.

But as I listened to Perry preach this morning, I was amazed that every point he made from a biblical perspective directly corresponds to the blog series I’ve been posting on “Tips to a Happier You in 2012.”  I’ve attached a link to his sermon here so you can watch it if you’d like, but I’m going to give you the main points he made, and then show you how it’s not only destructive to us spiritually, but also emotionally and physically.


Perry’s sermon on OVERLOAD


Overload = Demands exceed Resources

Solution: Margin

Margin = Space between our Load and our Limits

Here are areas where we all need margin: 

1. Emotional Life 

I have no peace! I have no quiet! I have no rest! And trouble keeps coming! Job 3:26 (GW)

How many of us always feel stressed out or at a high level of frustration? Everything is okay as long as our day goes according to plan, but if one thing goes wrong, we lose it. There are so many things that play with our emotions, but we shouldn’t let them. We must determine the things, activities, and people in our life that are the most important and give our emotional energy to them. There are many conditions in life that we can control, and many that we cannot control. Those that we can control may deserve some of our emotional energy, but those we cannot control, we need to give over to God. We all know what the Bible says about worry; so don’t waste your emotional energy there. 

Now, what happens physically when we are stressed emotionally? Our cortisol level increases (the hormone that sends our body into “fight or flight” mode) and our serotonin level decreases (the hormone that keeps us happy…the Prozac hormone). So, being overloaded emotionally contributes to depression, anxiety, and insomnia. 

Increased cortisol = frustration, stress, and insomnia
and
Increased cortisol = decreased serotonin = depression

2. Physical Energy

Be merciful to me, LORD, for I am in trouble; my eyes are tired from so much crying; I am completely worn out. Psalm 31:9 (GNT)

It sounds crazy, I know, but exercise will give you more energy. Have you ever lain around in your pajamas til noon and then you’re exhausted all day? I’ve done it enough for everyone. No matter how bad I sleep or how tired I feel when I wake up, I always have more energy if I get up in the morning and get out of the house. 

Exhaustion can seem like a viscous cycle. When you’re tired and sleep in, thinking that will help, you are just useless all day. Then, when you try to go to bed, you can’t sleep, because you didn’t do anything all day! I will explain further in an upcoming blog post, but in a nutshell, here’s why exercise is important: When you begin exercising, your body releases cortisol (the “fight or flight” hormone) because it perceives the exercise as stress. As you build up your endurance, it takes a much greater intensity of exercise (stress) to release the cortisol. 

Decreased cortisol = less stress = better sleep = increased serotonin = happy

3. Time

I had no time to care for myself. Song of Solomon 1:6 (GNT)

We must prioritize our time. When Perry asked the question, “What do you need more of?” The first answer shouted out was “time.” The amount of hours in a day is one thing that no one can change. Instead of get more time, we must spend our time wisely. We have to decide what is important to us and spend our time there. I can’t comment on time without bringing in the whole social media thing, but believe me; I’m stepping on my own toes there! 

Doing things with our time that brings us pleasure has been proven to increase serotonin levels. Playing music or knitting…doing things with our hands and repetitive actions with our brains…increases serotonin levels. Completing something gives us a sense of accomplishment which also increases…you guessed it…our serotonin levels. 


4. Finances

He who loves money shall never have enough. The foolishness of thinking that wealth brings happiness! The more you have, the more you spend, right up to the limits of your income. So what is the advantage of wealth–except perhaps to watch it as it runs through your fingers! Ecclesiastes 5:10 (TLB)

Wealth does not bring happiness. I can personally attest to that one. When I was so sick and depressed, our business was doing great and we even built a dream house. But happiness did not truly come until God showed me His infinite mercy and grace, and I realized that He is in control. 

Physically, money can affect your brain in several ways, though somewhat indirectly. When we strive so hard to make lots of money, we are usually stressed, and we end up buying more stuff to take care of.

stress = increased cortisol = decreased serotonin = depression

In another respect, however, we can use money to our advantage…by giving it away. It has been proven that doing things for other people has a direct effect our brains by increasing our serotonin level. 


Overload is not a good thing. God gives us much instruction and warning in His word that shows us exactly that. We must create wider margins so we are not in danger of overload, and therefore are not a step away from endangering ourselves to depression, anxiety, and insomnia. 

I hope you are enjoying my blog series “Tips to a Happier You in 2012.” If you are, be sure and sign up to have your prescriptions delivered to your inbox so you don’t miss any!
From my heart,
Celeste

 

Filed Under: Handling Stress, How to be Happy, Living with Purpose, Making Changes, Simplify Your Life Tagged With: , , , , , , , , , , , , ,

Understanding the “Why” Behind Depression

12 January, 2012 by 2 Comments


     During the process of writing my “Tips to a Happier You” series, I’ve thought about how I felt in the midst of my depression. Would I have been receptive to small, practical tips to help my depression? I can tell you the answer is no. There are just some lessons we have to learn the hard way. If I could have put some of these things into practice, I’m sure I would not have had to endure the hell I went through…oh if I’d only listened to some of the instruction given to me! But honestly, I let myself fall into the “I need it NOW” trap.
 
I let myself get wrapped up in the desire for immediate gratification. I wanted a magic pill to solve all of my problems. And let me tell you, there are drug companies that advertise their drugs on television and promise to do just that. Just like any advertising, they tell you all the benefits and none of the risks. They tell you how good the drug is going to make you feel, but they neglect to tell you all of the risks associated with taking it. Sure they mention some of the more common side effects, but only after they have you totally hooked on the awesomeness of their miracle drug. And when they do list any side effects, it comes through your television  mimicking the voice of the teacher in Charlie Brown, and it’s in the last three seconds of the commercial. 
     Okay, now that I’ve bashed antidepressants, let me say this: There is a real need for antidepressants, and they are appropriate under the right circumstances.
I just don’t believe they need to be the first choice treatment. 
Often when someone is placed on an antidepressant, it is situational. They have become depressed as a result of some event in their life. Sadness is a natural first response to any type of trauma we might experience. We become self-absorbed. We tend to think “poor me.” The next step we take is critical, and is dependent on the condition of our brain. The person 
who will end up depressed doesn’t have the ability to think, “What do I do from here?” 
     Here’s why (sorry, I’m about to get a little “sciency” on you): We have a part of our brain called the pre-frontal cortex. It is the part of our brain that reacts to trauma. If there is enough serotonin in our brain to activate the pre-frontal cortex, we will be sad, but will be able to recover from the trauma and look forward. If our brain is low on serotonin, our pre-frontal cortex is essentially dead and that’s when we can’t see the light at the end of the tunnel. It’s a physical abnormality, and it’s why people cannot typically “will” themselves out of depression. 
     Whether you are on an antidepressant or not, the tips I am giving here can be incorporated into your lifestyle. All of these tips are small, practical habits you can incorporate into your life and will benefit you whether you’re on an antidepressant or not. Once you have a few in place and are feeling better, you very well might be able to slowly come off of the antidepressant. You certainly don’t have incorporate all of these tips, just whichever ones strike your fancy! 

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Filed Under: Beating Depression, How to be Happy, Making Changes, Managing Prescription Drugs Tagged With: , , , , , , , , ,