Cheryl's journey journal

  Motivation is the driving force that keeps us moving toward our goals, even in the face of challenges. While some people seem naturally motivated, the truth is that motivation is often the result of consistent habits. Highly motivated individuals don’t rely solely on fleeting moments of inspiration; they cultivate specific routines that fuel their drive every day. Here are the daily habits of highly motivated people that you can incorporate into your life to stay on track and achieve your goals.  THEY START THE DAY WITH A PURPOSE  Highly motivated people begin each day with a clear sense of purpose. They set intentions for what they want to achieve, whether it’s completing a task at work, improving a skill, or maintaining a positive mindset. This sense of purpose acts as a guide throughout the day, helping them stay focused and avoid distractions. Action Step: Start your day by writing down your top three priorities. This simple act can give you direction and help you s...

  Procrastination is a common struggle that affects almost everyone at some point. It’s that nagging habit of putting off tasks, often leading to stress, missed deadlines, and unfulfilled goals. However, overcoming procrastination isn’t just about forcing yourself to work; it’s about understanding why it happens and implementing strategies to beat it effectively. Here’s a comprehensive guide to breaking free from procrastination and achieving your goals. UNDERSTANDING PROCRASTINATION: WHY DO WE PROCRASTINATE? Procrastination isn’t just about being lazy; it’s often linked to deeper issues such as fear of failure, perfectionism, and lack of motivation. Common reasons why people procrastinate include: Fear of Failure: The fear of not meeting expectations can paralyze you, making it easier to delay tasks than face potential failure. Perfectionism: The desire to get everything perfect can lead to endless delays because nothing ever seems “good enough” to start or finish. Overwhelm: Larg...

  Today, many people struggle to maintain a healthy relationship with food. Between busy schedules, constant distractions, and the prevalence of processed foods, it can be challenging to make mindful choices about what we eat. However, mindful eating offers a powerful way to reconnect with our bodies and develop a more balanced, positive relationship with food. This guide will explore the principles of mindful eating, its benefits, and practical tips for incorporating mindfulness into your daily eating habits.  WHAT IS MINDFULNESS EATING? Mindful eating is the practice of paying full attention to the experience of eating and drinking, both inside and outside the body. It involves being aware of the food you eat, the sensations in your body, and the thoughts and emotions that arise during the process of eating. Mindful eating is not about following a specific diet or restricting certain foods; instead, it’s about cultivating a deep awareness of your eating habits and making con...

Women's nutritional needs vary throughout different stages of life, from adolescence to pregnancy, and into menopause. Each stage requires specific nutrients to support optimal health. In this comprehensive guide, we will explore the ten most essential nutrients for women’s health, highlighting their importance, sources, and how they benefit the body. *Iron Iron is crucial for women, particularly because of menstruation, which can lead to significant iron loss. Iron is vital for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Adequate iron levels help prevent anemia, which is characterized by fatigue, weakness, and pale skin. BENEFITS: Supports the production of hemoglobin. Helps maintain energy levels and cognitive function. Essential for immune system function. SOURCES: Red meat, poultry, and fish (heme iron, easily absorbed). Lentils, beans, spinach, and fortified cereals (non-heme iron, less easily absorbed). Vitamin C-rich fo...

  In a world that often feels chaotic and overwhelming, finding healthy ways to process our emotions is essential for maintaining mental well-being. One such powerful tool that has stood the test of time is journaling. Writing down our thoughts and feelings can be a simple yet profound practice that helps us navigate life's challenges, gain clarity, and foster self-awareness.  we'll explore the healing power of journaling, its benefits, and how you can start your own journaling practice to support your emotional health. *UNDERSTANDING THE POWER OF JOURNALING Journaling is more than just writing words on a page; it's a way of connecting with yourself on a deeper level. By putting your thoughts into words, you can better understand your emotions, identify patterns in your behavior, and gain insights that might not be apparent in the moment. WHY IT WORKS: Emotional Release: Writing provides a safe space to express feelings that might be difficult to share with others. Whether ...

When it comes to losing weight, people often gravitate toward the convenience of treadmills. After all, they’re easy to use, allow you to control your speed, and don’t require dealing with unpredictable weather conditions. However, as more research highlights the benefits of outdoor exercise, many fitness enthusiasts and health experts are beginning to advocate for outdoor workouts as a superior option for weight loss. Here's why working outdoors might be your best bet for shedding those extra pounds. *Burns More Calories: One of the most significant advantages of exercising outdoors is the variety of terrain and natural obstacles. When you're walking or jogging outside, you're not just moving on a flat, predictable surface. Hills, uneven paths, wind resistance, and different surfaces like grass, sand, or gravel all make your body work harder. This added resistance and variability can help you burn more calories than you would on a treadmill, where the terrain is always fla...

Hi, I'm  Cheryl, a lady who is passionate about psychology, mindfulness, health and wellness, Today, I found something really interesting I would love to share and explore. Let's dive in. When building relationships, whether with friends, romantic partners, or colleagues, it's natural to want to be open and share aspects of your life. However, certain things are better kept to yourself. Disclosing too much too soon, or sharing sensitive information with the wrong person, can lead to misunderstandings, breaches of trust, or even manipulation. Here’s a guide on what you should think twice about before revealing to someone else. *  YOUR DEEPEST INSECURITIES  While it's healthy to talk about your insecurities with someone you trust deeply, disclosing them too early or to someone who hasn't earned your trust can make you vulnerable. Not everyone has your best interests at heart, and some might exploit your insecurities to manipulate or hurt you. *  DETAILS OF PAST RELATI...

 Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder affecting women of reproductive age. Managing PCOS often involves making dietary adjustments, and protein is a crucial component of this dietary strategy. Protein plays a significant role in managing weight, balancing hormones, and maintaining energy levels, all of which are vital for women with PCOS. This blog will explore how much protein women with PCOS need daily, using eggs as a case study. THE IMPORTANCE OF PROTEIN IN MANAGING PCOS: Protein is essential for various bodily functions, including tissue repair, enzyme production, and hormone synthesis. For women with PCOS, protein intake can help regulate blood sugar levels, improve satiety, and support muscle mass, all of which contribute to better overall health and weight management. HOW MUCH PROTEIN DO PCOS WOMEN NEED? The amount of protein needed daily can vary depending on several factors, including age, activity level, and overall health. However, a general gu...

Managing PCOS often requires a holistic approach, combining lifestyle changes with medical treatment. While diet and exercise are crucial, certain supplements can also play a significant role in managing the symptoms of PCOS. Here are some of the best supplements that have been shown to help women with PCOS. * INOSITOL Inositol is a type of sugar that influences the body’s insulin and hormone levels. It has been shown to improve insulin sensitivity, reduce testosterone levels, and regulate menstrual cycles in women with PCOS. Myo-inositol and D-chiro-inositol are the two most commonly used forms of inositol. Studies suggest that taking a combination of these two forms may be more effective in managing PCOS symptoms. A typical dosage is 2,000 mg of myo-inositol combined with 50 mg of D-chiro-inositol per day. *OMEGA 3 FATTY ACID Omega-3 fatty acids, commonly found in fish oil, are known for their anti-inflammatory properties. Women with PCOS often have chronic inflammation, which can ex...

 Particularly in diet and exercise, One area that deserves attention is the consumption of alcohol and its impact on PCOS. *HOW ALCOHOL AFFECTS HORMONES AND INSULIN SENSITIVITY  PCOS is often characterized by insulin resistance, where the body’s cells don't respond effectively to insulin, leading to higher levels of insulin in the bloodstream. This condition can increase the risk of developing type 2 diabetes. Alcohol can exacerbate insulin resistance, making it harder to manage PCOS symptoms. It can also disrupt hormone levels, which is particularly concerning for women with PCOS who already have imbalanced hormone levels. When you drink alcohol, your liver prioritizes metabolizing it over other functions, including regulating blood sugar levels. This can lead to fluctuations in blood sugar, which can be particularly problematic for women with PCOS, as stable blood sugar levels are crucial in managing the condition. *THE LINK BETWEEN ALCOHOL, WEIGHT GAIN AND PCOS. Weight mana...

                           While various lifestyle changes and treatments can help manage PCOS, one often overlooked factor is the importance of proper hydration. Water, a fundamental element of life, plays a crucial role in managing PCOS symptoms and promoting overall well-being. THE IMPORTANCE OF STAYING HYDRATED WITH PCOS Staying hydrated is vital for everyone, but it’s particularly important for women with PCOS. Proper hydration helps regulate bodily functions, maintain a healthy metabolism, and balance hormones—all essential for managing PCOS. When you’re dehydrated, your body struggles to function efficiently, which can exacerbate PCOS symptoms like fatigue, headaches, and digestive issues. Water also supports kidney function, helping to flush out toxins and excess salts from the body. This is especially important for women with PCOS, as they are more prone to developing insulin resistance and weight gain, both ...

When considering the best protein powder for African women with Polycystic Ovary Syndrome (PCOS), it's important to focus on options that are low in carbohydrates, free of added sugars, and high in quality protein. Here are some recommended types of protein powders: *WHEY PROTEIN ISOLATE: Benefits: High in protein and low in carbs and fat, which is ideal for managing weight and blood sugar levels. Considerations: Choose unflavored or naturally flavored options to avoid added sugars or artificial sweeteners. Recommendation: Opt for brands that are grass-fed or organic for higher quality. *PEA PROTEIN: Benefits: A plant-based protein that is hypoallergenic and has a good amino acid profile, making it a great alternative to whey. Considerations: Look for unsweetened versions to avoid unnecessary carbs and sugars. Recommendation: Ideal for those with lactose intolerance or dairy allergies. *COLLAGEN PROTEIN  Benefits: Supports skin, hair, nails, and joint health, which can be beneficia...

For African women with PCOS, dietary choices play a crucial role in managing symptoms and improving overall health. One key aspect of this diet is the type and quality of protein consumed. *LEAN ANIMAL PROTEIN Incorporating lean animal proteins into your diet is essential for managing PCOS. Lean meats such as chicken, turkey, and fish are excellent sources of protein without the added fats that can exacerbate weight gain and insulin resistance. For African women, traditional sources like nyama choma (grilled meat) can be beneficial when prepared healthily. Opt for grilling, baking, or broiling instead of frying, and avoid fatty cuts of meat. Fish, particularly fatty fish like salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which have anti-inflammatory properties and can help regulate insulin levels. *PLANT BASED PROTEIN  Plant-based proteins are also vital for women with PCOS, as they provide necessary nutrients while being low in unhealthy fats. Beans, lentils, ch...

  Today, maintaining good health is essential to lead a fulfilling and productive life. One of the most effective ways to ensure good health is through regular health screenings. These screenings are vital for early detection of diseases, monitoring ongoing health conditions, and promoting a proactive approach to healthcare. Let's look at some reasons why regular health screening is important. *Early Detection of Diseases One of the primary benefits of regular health screenings is the early detection of diseases. Many serious health conditions, such as cancer, diabetes, and heart disease, often develop silently without noticeable symptoms in their early stages. Regular screenings can identify these conditions before they progress, allowing for timely intervention and treatment. For instance, mammograms can detect breast cancer early, while colonoscopies can identify precancerous polyps, significantly improving the chances of successful treatment and recovery. *Monitoring Existing H...

In recent years, meditation has surged in popularity as more people discover its profound benefits for mental health. What was once considered a niche practice has now entered the mainstream, backed by extensive scientific research. We'll explore the science behind meditation and its numerous mental health benefits, along with practical tips on how to incorporate meditation into your daily routine. WHAT IS MEDITATION? Meditation is a practice that involves focusing the mind and eliminating distractions to achieve a state of heightened awareness and inner calm. While there are many forms of meditation, they all share common goals: reducing stress, enhancing self-awareness, and promoting mental clarity. TYPES OF MEDITATION: *Mindfulness Meditation: Focuses on being present in the moment, observing thoughts and feelings without judgment. **Transcendental Meditation: Involves the use of a mantra to transcend ordinary thinking and reach a state of pure awareness. ***Guided Meditation: L...

INTRODUCTION: Sexual intimacy plays a crucial role in romantic relationships, contributing to both physical and emotional bonding. However, when sexual activity diminishes or ceases altogether, it can have significant emotional repercussions. Understanding the emotional impact of a sexless relationship can help couples address and navigate these challenges. THE ROLE OF SEXUAL INTIMACY IN EMOTIONAL  Sexual intimacy fosters emotional closeness between partners. It involves physical touch, which releases oxytocin, often called the "love hormone." This hormone strengthens bonds and enhances feelings of trust and affection. Without sexual intimacy, couples may miss out on these essential emotional benefits, leading to a sense of detachment. *Emotional Distance One of the primary emotional impacts of a sexless relationship is the development of emotional distance. Couples may start to feel disconnected, like they are living parallel lives rather than sharing a deep, emotional bond....