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Olson Chiropractic
S.E.N.S.E
Spiritual, Energetic, Nutritional, Structural & Emotional Wellness
Newsletter – January 2004
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EATING
9 A DAY
If you thought eating five servings a day of fruits and vegetables
was tough, The National Cancer Institute is now suggesting men increase
their consumption to nine servings a day and women to seven a day.
Five a day, their original campaign was only the bare minimum. People
who eat 1 or less serving of vegetables a day are at a higher risk
for cancer than those who eat at least two or three servings. Increased
intake of fruits and vegetables lowers a person’s risk for
heart disease, heart attack, and can lower blood pressure.
A serving is smaller than you think. A six-ounce glass of fruit
or vegetable juice or a medium piece of fruit is a serving. One
cup of salad greens and a half-cup of chopped fruits and
vegetables make a serving. For dried fruit, 1/4 cup is a serving.
The
“O” Zone— What makes a life worth living?
What a great question. Some people love living in cities, some like
to live in the country, some by the ocean, and others in the mountains.
Some like thick crust pizza and others like thin. The reality is,
joy and peace in life are not made by circumstances. Quality of
life is based solely on principles. What are they? I want to pick
one basic topic—unyielding self-honesty. It is a vital aspect
of self-love and happiness. An important aspect of self-honesty
is to see ourselves as who we are. Who are we? What potential do
we bear? What possibility do we have? How powerful are you? Are
you more powerful than a virus, than a bacteria? Are you so powerful
you can choose not to be angry? Are you powerful enough to be kind
in any situation? The answer to all of these questions is yes! So
how do you do this?
1. Commitment: The first step is to choose change.
2. Self-Love: Believe you can do it. Have faith
in yourself.
3. Study: Learn new ideas and behaviors and pattern
to facilitate this behavior.
4. Goals: Visualize the new possibility and write
it down.
5. Ingredients: What has to happen for you to accomplish
this goal. Each day, hour, and minute there are certain things you
need to do to obtain this goal. List the ingredients.
6. Affirmation: Create a statement affirming this
accomplished goal. Repeat it daily out loud.
7. Persistence: You can fall down, but failure
only occurs when you don’t get back up.
Remember, life comes from you, not to you. If you don’t create
it, it doesn’t happen. You will create a life. You can choose
to do it by intention or default. What makes life worth living is
to live out of passion and intention. Now go do it!
Thoughts
to Ponder
“It's no measure of health to be well adjusted to a profoundly
sick society.”
~Krishnamurti
“If you don't like something, change it, if you can't change
it, change your attitude.”
~ Maya Angelou
“Day by day, what you choose, what you think and what you
do is who you become.”
~ Heraclitus
“An apple a day keeps the doctor away.”
We all know this old Welsh proverb. First published in 1866, the
adage—although simple—says a lot about the importance
of healthy eating habits for enriched vitality in our lives. At
the same time, it speaks to the importance of creating constructive
rituals each day. All of us have rituals we go through daily, or
on a regular basis. We all have a need for a certain level of certainty,
and one of the ways we achieve that is to create rituals that comfort
and sustain us. Whether it’s brushing our teeth or jogging
three miles each morning, rituals are powerful determinants of our
level of success. Yet, many people never give much conscious thought
to their rituals and, as a result, have damaging rituals conditioned
into their lives.
One of the most powerful ways to enact change in your life is to
create better rituals, ones that will serve you and allow you to
live the life you want. Look at what something as simple as an apple
a day can do. A recent study reports that eating three or more apples
a week was protective against the development of asthma and its
symptoms. But one level of ritual we tend to miss comes from our
emotions. Do you experience emotions that aren’t serving you
on a regular basis—such as anger, frustration, and depression?
Experiencing these emotions is part of a ritual as well. In order
to change the quality of your life, you have to change your emotional
rituals.
Here’s an exercise:
Write down 5 negative emotions you experience on a regular basis.
Write beside each one what you have to do to feel that emotion.
Remember, frustration doesn’t happen to you; you create it.
If you create it, you can take it away. You just need to figure
out how you create these emotions. Be specific—what do you
focus on, what do you do with your body, and what are the habits
that you’ve created that allow you to feel these emotions.
Do the same for the positive emotions you often experience. You’ve
been practicing these rituals for a long time without even knowing
it, so don’t expect everything to change at once; but you
will start to notice what your rituals are and catch yourself in
the act.
When you say things such as “I’m depressed” condition
yourself to say, “Right now, I’m running my depression
ritual.” It changes your whole focus. Once you know how you
get yourself into these states, you can begin to scramble the patterns—and
replace them with new, empowering patterns and rituals. If you notice
that your fists always clench when you get angry, next time stretch
out your hands and rub them together; you will find it is much more
difficult to get angry when you interrupt your old ritual.
Emotions are the driving force behind all human action. Changing
your rituals will help change your life. It changes the emotions
you experience on a regular basis. Replacing dis-empowering emotions
with empowering ones gives you more resources to create a life that
serves you and gives you ultimate joy.
An
apple a day Recipe–Apple Crisp
Put 6 medium apples, sliced thin in an 8”x8”x2”
glass baking dish; sprinkle with 1/2 t cinnamon, 1/2 t coriander,
raisins (optional), 1/4 c honey. Sprinkle with topping and bake
at 350º for 35-40 minutes until apples are soft.
Topping: 1 1/4 cups rolled oats, 3/4 c whole wheat flour, 1/4 c
walnut pieces, 1/4 c almonds,
1/4 c sesame, 1/4 c cashews, 1/3 c honey, 1/4 c safflower oil, 1
t water.
Congratulations—to
Sandie, our big winner of the Arbonne Aromatherapy basket for our
Taste and Win! drawing. Also congratulations to Judy and Mark who
won two boxes of their favorite tea. Thanks to everyone that participated
in the drawing. Happy steeping.
Dr.
A Rand Olson
Mon. 8:00 -12:00 & 2:00 - 6:00 / Tues. 2:00- 7:00 / Wed. 8:00
– 12:00 & 2:00 - 6:00 /
Fri. 7:00 -12:00 & 1:00 - 5:00
Big Bend & 141 – Next to Schnucks Shopping Center –
Phone 636-225-2121
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