Dr. Cathy Chargualaf CSC, DCH, Ph.D. 

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Managing Stress with Exercise

Posted on September 6, 2018 at 10:00 AM

Managing Stress with Exercise

Stress can make you feel drained, anxious, even depressed. And while there are several ways to manage runaway stress, none is as enjoyable and effective as a regular exercise routine.


"Numerous studies have shown exercise provides excellent stress-relieving benefits," says Cedric Bryant, chief exercise physiologist for the American Council on Exercise (ACE). "And let's face it, we all could do with less stress...

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Basic Meditation: Meditation on the Breath

Posted on April 26, 2018 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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Looking at Happiness as a Choice

Posted on February 5, 2018 at 8:25 PM

Looking at Happiness as a Choice

Are you a person who can act on tough questions? Questions like: What am I grateful for? What choices do I have? What actions can I take to improve my life? What are my primary strengths? How can I live a more balanced life?

People who can act on these questions likely also describe themselves as happy.

“Happiness is neither a mood nor an emotion. Mood is a biochemical condition, and emotions are transitory ...

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It's Time to Think Positive

Posted on January 5, 2018 at 8:20 AM

It's Time to Think Positive

Picture a rose bush in full bloom. What did you notice first: the roses or the thorns? A rose bush has plenty of both. But if you focused on the roses and overlooked the thorns, you were thinking positive.

There is a lesson here.

Thinking positive is a choice. It's a decision to appreciate the roses in your life (loved ones, favorite activities, and relaxing moments) while letting go of the thorns (stresses, disappoint...

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How to Develop a Can-do Personality

Posted on July 10, 2016 at 7:00 AM

How to Develop a Can-do Personality

Some people handle tough jobs without breaking a sweat. Others seem to give up before they even get going.

What's the difference between a can-do and a won't-try person?

"It's usually a matter of bravery," says Paul Hauck, Ph.D., a psychologist in Rock Island, Ill. "Can-do people aren't any smarter than anyone else. They have learned not to let fear carry them away from success."

The most common roadblock...

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Habits to Help You Look Good and Feel Terrific

Posted on May 6, 2016 at 2:15 AM

Habits to Help You Look Good and Feel Terrific

You can help reduce the effects of aging by following this simple advice: Take care of yourself. Habits that keep your body functioning at its best are the same things that promote an active, confidant bearing, according to the American Academy of Family Physicians (AAFP).

 

Here are some ideas to help add healthful behaviors and attitudes to your life.

 

 

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The Secret to Happiness

Posted on May 5, 2016 at 9:20 PM

The Secret to Happiness

It's in the Declaration of Independence: the right to the pursuit of happiness. We feel we deserve to be happy, and we strive for it in our lives. But what does being happy really mean, and how can we do it?

 

Happiness "is the overall sense of being satisfied with your life as a whole," says psychologist Ken M. Sheldon, Ph.D., associate professor at the University of Missouri-Columbia.

 

Dr...

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Secrets to Finding Happiness

Posted on May 5, 2016 at 3:00 PM

Secrets to Finding Happiness

Contrary to the belief that happiness is hard to explain, or that it depends on having great wealth, researchers have identified the core factors in a happy life. The primary components are number of friends, closeness of friends, closeness of family, and relationships with coworkers and neighbors. Together, these features explain about 70 percent of personal happiness.

 

"Studies also have shown that o...

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A Prescription for Lasting Happiness

Posted on May 5, 2016 at 3:00 PM

A Prescription for Lasting Happiness

Many people believe happiness is a feeling of pleasure based on some external happenings -- the raise you wanted, a fabulous meal.

"But true happiness isn't contingent on circumstances; it's a sense of contentment that exists independently of the good or ill fortune that might find you," says M.J. Ryan, author of 365 Health and Happiness Boosters.

According to Ms. Ryan, you can be happier no matter who you are...

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Happy Habits

Posted on May 4, 2016 at 3:00 PM

Happy Habits 

Everyone gets the blues occasionally, but people who can detach themselves from a bad mood may have discovered the secret to happiness.

"The secret to having a happy life isn't to be constantly laughing, but to be able to bounce back from a bout with unhappiness, to use little tricks -- some happy habits -- to jump-start your mind and revitalize your energy," says Bix Bender, author of "7 Habits of Highly Happy People....

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Mastering the Principles of Positive Thinking

Posted on May 3, 2016 at 11:30 AM

Mastering the Principles of Positive Thinking

You can learn to think positively, and doing so can lead to greater self-confidence, more respect for others and achievement of your goals.

The late Dr. Norman Vincent Peale's best-selling classic, "The Power of Positive Thinking," has inspired millions of people in more ...

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What is a Health & Lifestyle Coach

Posted on April 30, 2016 at 3:00 PM

WHAT IS A HEALTH & LIFESTYLE COACHING?


A Health & Lifestyle Coach is a supportive mentor and wellness authority who works with you to help you feel your best through food and lifestyle changes. Instead of prescribing a diet or a lifestyle, Dr. Chargualaf will tailor your individualized wellness programs to meet your needs.

Health and Lifestyle Coaching focuses on health and lifestyle choices, helping you make better decisions and learning how you...

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Spirituality - the source of ultimate meaning

Posted on April 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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Ways to Enhance Your Self-Esteem

Posted on March 6, 2016 at 1:20 PM

Ways to Enhance Your Self-Esteem

Feeling good about yourself is an essential element to living a healthy, happy life. Unfortunately, we are often our own worst enemy. Whether we are insecure about certain parts of our lives or we set unrealistic expectations for ourselves, how we feel about who we are and how we live our lives can greatly impact our quality of life. The good news is self-esteem is something you can work on and change for the better. Read on...

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