Dr. Cathy Chargualaf CSC, DCH, Ph.D. 

Life Esteem

Health & Lifestyle Coaching
Spiritual & Intuitive Life Coaching




Life Esteem Living Blog focuses on health and lifestyle topics to help you make better decisions and learn how your choices will improve your life. We take a holistic approach to address the whole person's mind, body, and spirit.

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Basic Meditation: Meditation on the Breath

Posted on August 26, 2016 at 1:00 PM

Meditation on the Breath

Sit in a chair with the spine straight and supported and the feet flat on the floor. Or, you may lie down flat on your back.


Do a simple check-in of your emotional state, your thoughts, and what you are feeling in your body.

Just notice what is happening, without judgment or expectation.



Let your body begin to relax, consciously releasing tension.


Begin to...

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Finding the Motivation to Exercise

Posted on August 18, 2016 at 4:25 PM

Finding the motivation to exercise is really about how motivated you are about taking care of yourself. Ask yourself, “Do I take good care of myself?”, “Do I desire to feel good?” Yes!!! When we focus on our own self-care we make a commitment to sustaining our wellbeing. Exercise is just one way to take care of yourself.

Exercise does not have to be hard. You can start out slow and steady. When I made the decision to be good to myself, I decid...

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Spirituality - the source of ultimate meaning

Posted on August 16, 2016 at 4:05 PM

Spirituality is a sense of connection with the source of ultimate meaning. Frequently, spirituality includes connection with oneself, with others, with nature, or with a higher power. This connection helps an individual make sense of his or her life.

For many people, spirituality is truly a quest for meaning and wholeness. Research has revealed a relationship between spirituality and health. To treat the whole person—body, mind, emotions, and spirit—and to guide...

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Chewing: To achieve maximum absorption of all your vitamins and minerals

Posted on July 5, 2016 at 6:20 PM


Digestion initially begins in the mouth. As you start to chew your food, digestive enzymes found in saliva begin to break it down, preparing for nutrient absorption. It’s important to chew your food thoroughly to achieve maximum absorption of all your vitamins and minerals.



• To get into the habit of chewing foods thoroughly, try counting the chews in each bite, aiming for 30 to 50 times before swallowing.

• T...

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Tips To Curb Sugar Cravings

Posted on June 22, 2016 at 2:55 PM

20 Tips To Curb Sugar Cravings

1. Eat Regularly - Eat three meals and two snacks or five small meals a day. For many people, if they don't eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks.

2. Choose Whole Foods - The closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits...

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Posted on June 4, 2016 at 2:00 PM



 Artichoke

 Arugula

 Asparagus

 Avocados

 Beets/Beet Greens

 Bell Peppers

 Bok Choy

 Broccoli

 Brussels Sprouts

 Cabbage

 Carrots

 Celery

 Collards

 Cucumbers

 Eggplant

 Garlic

 Gree...

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What do Salt And Sugar Food Cravings Mean

Posted on May 18, 2016 at 8:00 PM

What do Salt And Sugar Food Cravings Mean

When it comes to food cravings, you're either the type to crave something sweet after dinner or a salty snack mid-day. For some of us, it's both.

One reason people get sugar cravings, for example, is due to levels of a neurotransmitter called serotonin, says registered dietitian Nicole Osinga of Oshawa, Ontario

"Sugars, like other simple carbohydrates, signal the body to release serotonin, which boosts y...

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Living a Life in Balance

Posted on May 6, 2016 at 8:20 PM

Living a Life in Balance

Do you feel like your life is too complicated? Are you often torn between your work and home responsibilities?

"If so, you're not alone, and you don't have to despair," says Odette Pollar, president of Smart Ways to Work, a personal productivity firm in Oakland, Calif., and author of Take Back Your Life. "You can gain peace and relief by making a conscious effort to reduce the complexities in your life and achieve balance."

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Eat for 4 Your Blood Type

Posted on May 6, 2016 at 4:15 PM

Eat for 4 Your Blood Type

Blood Type is a way of individualized the way you eating. Keep in mind the blood reorganizes itself by it environment. Our ancestors had unique biological blueprints that complemented their environments. Genetic characteristics of our ancestors live in our blood today.


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The 5 R's of Mindfulness

Posted on May 6, 2016 at 2:35 PM

The 5 R's of Mindfulness: Incorporating mindfulness into everyday life

Studies show the practice of mindfulness can improve your health and grow your brain!

Karen Pace, Michigan State University Extension, June 23, 2014


Use the Five R’s of Mindfulness to remember and practice mindfulness in your everyday life.

Research shows the benefits of social and emotional learning for both youth and adults. According to...

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