Mental Health and Healthy Eating for a PEACE OF MIND

I have to admit that when I have too much sugar in my diet, I feel terrible. When I don’t eat enough carbs, I feel terrible. When my insulin level rises, I can’t think straight and when it is too low, I can’t think straight. I feel grouchy. Whether you are diabetic or not, the body needs balance. A fatty, sugary diet doesn’t help your body or your mind. A diet lacking in nutrition or protein doesn’t help your body, brain, organs or mind.

What we eat doesn’t just affect our physical health: it can also affect our mental health and wellbeing. Eating well – which means having a balanced diet full of vegetables and nutrients – can improve your sense of wellbeing and your mood. -mentalhealth.org/uk

When you stick to a diet of healthy food, you’re setting yourself up for fewer mood fluctuations, an overall happier outlook and an improved ability to focus, Dr. Cora says. Studies have even found that healthy diets can help with symptoms of depression and anxiety. -aetna.com

When I am in a depressive state or dealing with exhaustion, water helps me tremendously. What I take into my physical body helps me tremendously. I am tempted to eat sugary foods and salty foods. More so salty when I am feeling anxious and sweet when I am feeling depressed. These types of foods only bring me a temporary feeling of satisfaction. Below is an explanation from aetna.com

Here’s how it works: Your GI tract is home to billions of bacteria that influence the production of neurotransmitters, chemical substances that constantly carry messages from the gut to the brain. (Dopamine and serotonin are two common examples.)

Eating healthy food promotes the growth of “good” bacteria, which in turn positively affects neurotransmitter production. A steady diet of junk food, on the other hand, can cause inflammation that hampers production. When neurotransmitter production is in good shape, your brain receives these positive messages loud and clear, and your emotions reflect it. But when production goes awry, so might your mood.

Sugar, in particular, is considered a major culprit of inflammation, plus it feeds “bad” bacteria in the GI tract. Ironically, it can also cause a temporary spike in “feel good” neurotransmitters, like dopamine. That isn’t good for you either, says Rachel Brown, co-founder of The Wellness Project, a consultancy that works with corporations to promote good health among employees. The result is a fleeting sugar rush that is followed shortly thereafter by a crash “that’s terrible for your mood,” she says.

When you stick to a diet of healthy food, you’re setting yourself up for fewer mood fluctuations, an overall happier outlook and an improved ability to focus, Dr. Cora says. Studies have even found that healthy diets can help with symptoms of depression and anxiety. Unhealthy diets have been linked to an increased risk of dementia or stroke.

To read more and to be better informed so that you can make better choices, here is the link https://www.aetna.com/health-guide/food-affects-mental-health.html

~Nikki

Mind Body Exercise Connection

As soon as confusion or anger arises your mind becomes cloudy. When you FEEL frustration and disappointment, you have trouble thinking or concentrating. There is no escaping the fact that there is a mind and body connection. Exercise can help you to CLEAR your mind and when you have a CLEAR mind you have clarity. You can think straight. You can gather the correct response and you can receive solutions to your issues. So, literally take a hike!

How does it work?

Part of the reason exercise enhances cognition has to do with blood flow. Research shows that when we exercise, blood pressure and blood flow increase everywhere in the body, including the brain. More blood means more energy and oxygen, which makes our brain perform better. – scientificamerican.com

Exercise can help provide: Sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline. -helpguide.org

Before you “pop off” or go off go for a walk. Do some yoga. Pump some iron. Go for a swim. Jog. Wog (walk and jog combo). Taekwondo. Zumba. Go to kick boxing class. You get the picture ❤

~Nikki

Scriptures for Peace of Mind

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Peace I leave with you; My peace I give to you; not as the world gives do I give to you. Do not let your heart be troubled, nor let it be fearful. John 14:27

And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus. Philippians 4:7

The steadfast of mind You will keep in perfect peace,
Because he trusts in You. Isaiah 26:3

I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world. John 14:2

But blessed is the one who trusts in the Lord, whose confidence is in him. John 16:33

They will be like a tree planted by the water
    that sends out its roots by the stream.
It does not fear when heat comes;
    its leaves are always green.
It has no worries in a year of drought
    and never fails to bear fruit.” Jeremiah 17:8

Now may the Lord of peace himself give you peace at all times and in every way. The Lord be with all of you. 2 Thessalonians 3:16

Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful. Colossians 3:15

The mind governed by the flesh is death, but the mind governed by the Spirit is life and peace. Romans 8:16

 May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit. Romans 15:13

~Nikki

Sunday Morning Coffee Musings: Affirmations for Peace of Mind

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I am enough.

I am surrounded by peace.

Peace within and peace without.

I am safe in my body. I am safe in my home.

I choose calmness.

I release hurt and resentment.

I release stress and anxiety.

Peace and love are all around me.

I welcome miracles into my life.

I welcome joy and happiness into my life.

I welcome solutions into my life.

I set boundaries for peace of mind.

I make healthy choices for my body which helps my peace of mind.

Everything works out for my higher good.

I have a peace that surpasses all understanding.

I bring peace, calmness, and positivity wherever I go.

I attract calm and loving people into my life.

I create a life based on calm and love.

I make choices and decisions based on calm, love, and joy.

I am grateful to Source for showering me with love, peace, calm, and joy.

I am thankful.

I express deep gratitude for all that I have survived as I now thrive into greatness.

I choose to heal so that I may experience peace.

I choose to forgive that I may experience peace.

I am enough. Right here and right now.

I choose peace.

~Nikki

Prayer for Peace of Mind

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We ask YOU to give us peace that surrounds our minds, body, spirit, and soul. Heal and remove anything causing stress, sorrow, and grief. And what you do not remove, give us the strength to remove. Give us the strength to grow and to go through our trials and tribulations for we know that joy is on the other side. Joy is not what we feel but what we know and we know that knowledge is on the other side. Knowledge to help us understand and wisdom to help us grow. Give us the courage we need to set boundaries, enforce them, and to dole out the necessary consequences. Give us the fortitude to protect our peace of mind. Guide our path through life and make our opponents to be at peace with us.

Let the peace you willed to us reign in our hearts and minds no matter what approaches the hedge around our lives. May peace reign on our jobs, in our homes, in our families, and in our relationships. May peace reign within us. Peace goes before us and peace is always beside us. Peace, be still. We be still and we know that you are our protector and our guide.

So be it unto you as I have said.

~Nikki

Protect Your Peace of Mind

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How do you protect your peace of mind?
🌼Prayer
🌼Affirmations
🌼Meditation
🌼Scriptures
🌼Exercise & Making Healthy Food Choices
🌼Boundaries
🌼Therapy
🌼Journal
🌼Disconnect from social media
🌼Alone time
🌼Let go
🌼Heal
🌼Pinpoint the SOURCE of your Disturbance and deal DIRECTLY with it

~Nikki

Sunday Morning Coffee Musings: What Are You Teaching Me?

In a week where family has seemingly, unprecedently, worked my last nerve, I didn’t have to wonder what was wrong with them. I wondered “What are they trying to teach me? What am I supposed to learn from this behavior other than to NOT exhibit this type of behavior? What is this saying about me? What do you want me to do about these conflicts and conflicts of interests?”

And not to mention, I spilled tea (talked too much) to someone I KNOW my spirit was saying, “No. Not this one. This one doesn’t understand where you are coming from. This one is a narcist. No, not this one.” BUT…I just had to vent to someone that would listen.

Here’s my take on WHAT ARE YOU TEACHING ME?

  1. Listen to your spirit. If you vent to a person that doesn’t KNOW you, UNDERSTAND your heart, your ways, you will get NOTHING from it. You may get judgement. You will be misunderstood. It’s like apples venting to lemons. You get nothing.
  2. Be honest! But express it with modesty. Be gentle with those that admire you and respect you.
  3. Be fair and reject unfairness towards you BOLDLY. Be bold with those that HAD THE NERVE to try to get “over” on you. BOLD REJECTION. A BOLD NO THANK YOU.
  4. Remember who you are dealing with and deal with them accordingly. Were you expecting someone different? Why? They have NOT indicated to you (by actions) they have changed just because you have changed. You are growing and there are some around you that are NOT. They are stagnant. Everyone is NOT growing and they CHOOSE not to grow. The view of those that do not change stays the same. The view of those that grow changes.
  5. THESE THINGS HAVE HAPPENED FOR YOUR RESET. It hurts to not feel like family. It hurts to feel unappreciated. It’s lonely to be the one that tries to be fair and only to be treated unfairly and unjustly. It’s hard being an outsider with folks you are all inclusive with. Well, it’s time for a RESET. You can’t move forward with all of those things tugging at your garments. You can’t move forward with a chain around your ankle. Dragging these things around as you try to reach your destiny. RESET. I pray God RESETS your MINDSET. REARRANGES your THINKING about how people and how you allow people to treat you and affect your emotions. I pray you SEE them from the advantage point of GROWTH on your part.

“The view of those that do not change stays the same. The view of those that grow changes. You will not see eye to eye until their eyes are opened.” -Nicole Jackson

How To Get Ideas to Flow to You

And because they made decisions, ideas flowed to them. Solutions came to them. Creativity flowed from them. All of this came to them, from Source and sources (like angels, dreams, people, ancestors, etc.) to help them achieve their goals. They are assisted in the manifestation of their dreams and visions and desires BECAUSE THEY MADE A CHOICE.

They are willing to be temporarily uncomfortable to achieve their goals. (Are you willing to be uncomfortable to achieve your goals?). Then make decisions about your life! And refrain from indecision. You belong in the ranks of those that make decisions and those that have learned to make right decisions.

~Nikki

Reference: The Power of Right Decision Making by Charles Raymond Barker

They Decided NOT to Settle

Do you know why other people succeed? And we are not talking about celebrity or wealth unless you want that included and there is nothing wrong with that. Just understand the responsibilities that come with whatever you desire. But some are thriving and successful because they made decisions. They decided not to settle. They decided they wanted better health, more wealth, a different career, a good relationship. They decided not to limit themselves.

You are infinite, you have no limits. You need to emerge from complacency and dare to sail uncharted waters! You need to arise, and GO FOR IT. You need to decide to be YOUR AUTHENTIC SELF and YOUR INFINITE SELF.  Someone decided to study, to seek the answers, to read books outside of their religious books. I am just saying wisdom is not limited to your degrees or lack thereof or your religion or denouncing of a religion at all.

~Nikki

Reference: The Power of Decision Making by Charles Raymond Barker