Dr. Cathy Chargualaf CSC, DCH, Ph.D. 

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WELCOME TO THE LIFE ESTEEM BLOG

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

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The Costs and Risks of Resistance to Change

Posted on February 18, 2018 at 10:50 AM

The Costs and Risks of Resistance to Change


If we take the position that resistance to change is unavoidable and complex and choose not to address it directly, we will pay a price in terms of change outcomes and ultimately benefits realization. Resistance has been identified as a top obstacle to successful change in all of Prosci’s best practices benchmarking studies. Study participants identified the following costs of resistance:

  • ...
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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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Organizations do not change, people do.

Posted on January 22, 2018 at 5:55 AM

Organizations do not change, people do.

When your organization undertakes projects or initiatives to improve performance, seize opportunities or address key issues, they often require changes; changes to processes, job roles, organizational structures and types and uses of technology. However, it is actually the employees of your organization who have to ultimately change how they do their jobs. If these individuals are unsuccessful in their personal transitions, if they don’t emb...

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How can I stay motivated about exercising?

Posted on January 6, 2018 at 12:35 PM

How can I stay motivated about exercising?

The longer you stick with an exercise program, the more likely it will become a permanent part of your lifestyle. Unfortunately, 50 percent of all people who start a program drop out within six months. Here are some ways you can stay motivated:

• Set goals. Make them realistic and attainable. Create a plan to achieve them.

• Exercise for yourself, not someone else. For you to be successful,...

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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 and Why to Keep a Training Log

Posted on November 13, 2017 at 12:30 PM

How and Why to Keep a Training Log

 

Some people like to train intensely for peak performance. Others simply enjoy getting out and doing what they can. Either way, a training log can help you get more from your workout.

 

"Think of a training log as a planning tool," says Judith C. Young, Ph.D., executive director of the National Association for Sport and Physical Education in Reston, Va. "It helps you organize and save informatio...

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It's Time to Think Positive

Posted on November 6, 2017 at 9:00 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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Walk Your Way to Better Health

Posted on August 26, 2017 at 3:55 PM

Walk Your Way to Better Health

Compared with other forms of exercise, walking can seem so ... pedestrian.

 

Running is dynamic. In-line skating is flashy. Biking has great accessories. But walking?

 

"Walking is still the most viable exercise option for most people," says Glen Duncan, Ph.D., an exercise researcher at the University of Florida College of Medicine. "You don't have the injury problems that can happen with runni...

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How to Make a Budget and Stick to It

Posted on July 6, 2017 at 1:40 AM

How to Make a Budget and Stick to It

If you want to keep your spending under control, it's essential that you make a budget. A budget allows you to get a handle on the flow of your money -- how much you make and how much you spend. With that information in hand, you can make intelligent choices about what to buy with your hard-earned cash.

 

 

Make a List of Your Expenses

 

The first step in making a reali...

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Taking the Work Out of Your Workout

Posted on June 14, 2017 at 3:40 PM

Taking the Work Out of Your Workout

 

Are you having second thoughts about exercising? Good. Have some third thoughts, fourth thoughts and fifth thoughts as well -- positive thoughts.

 

The way you think about exercise can be the crucial factor in sticking with your fitness program. If you look on it as a disagreeable chore, it becomes one. But if you develop an image as an active, dynamic person, you'll be more likely to stick to...

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Don't Enjoy Exercise? Try Water Sports

Posted on May 6, 2017 at 1:15 PM

Don't Enjoy Exercise?  Try Water Sports

 

Not everyone who spends time in a rowing shell does it to stay in shape. Some find the beauty of nature on the river; others enjoy the break from the daily grind of a fitness regime.

 

But rowing is just one of the many activities you can try when you head for the water. Canoeing, sailing, swimming, windsurfing, fishing, water-skiing, snorkeling, surfing, scuba-diving -- all these wat...

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Making and Keeping Friends: Establishing and Honoring Boundaries

Posted on April 15, 2017 at 4:00 PM

Making and Keeping Friends: Establishing and Honoring Boundaries

Feelings inside of you (intuition) let you know who you do and don't want to be close to. Sometimes you may want to be close to a person but are confused by questions of boundaries. You may ask yourself questions like "Have I called too much this week?" "Have I stayed too long; should I leave now?" "Should I offer to help her with the children or would she be uncomfortable with that?" It's appr...

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Finding Your Hidden Exercise Opportunities

Posted on March 11, 2017 at 4:25 PM

Finding Your Hidden Exercise Opportunities 

 

If you exercise for fitness, good for you. But if you spend the rest of your time behind a desk or lounging in an easy chair, you're missing some important benefits of physical activity.

 

"Your body -- and you -- function best in an active state," says George J. Pfeiffer, president of the Workcare Group in Charlottesville, Va. "The more often you get up and get moving, the better...

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Eat for 4 Your Blood Type

Posted on February 17, 2017 at 3:35 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.

BLOOD TYPE A

Agrarian...

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Mindfulness: An Introduction

Posted on January 19, 2017 at 1:10 PM

What is Mindfulness?

“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.” - Dr. Jon Kabat-Zinn (1991)

Mindfulness is best thought of as a way of being rather than an activity in and of itself. Almost any activity can be carried out with mindful awareness. Originally associated with Buddhist psychology, the term “mindfulness” comes from the Sanskrit word “Smṛ...

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Making and Keeping Friends: Building Skills that Enhance Friendships

Posted on January 7, 2017 at 12:55 AM

Makeing and Keeping Friends: Building Skills that Enhance Friendships

Everyone brings special qualities friendships—qualities that make friendships richer and stronger. The following is a list of some of these qualities:

  • being independent and self-sufficient
  • being positive, upbeat, and warm
  • talking about others in a positive way
  • being honest and dependable
  • doing your share of both the talking and listening...
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Getting Started With Exercise

Posted on January 4, 2017 at 12:15 PM

Getting Started with Exercise

 

Most of us understand that exercise can make us feel stronger, look younger, sleep deeper and live better. Health experts have been drumming that message into us for years.

 

But instead of getting more exercise, we're getting less. The U.S. Surgeon General says that more than 60 percent of American adults don't do the recommended amount of exercise -- and about 25 percent of us don't exercise at al...

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What do Salt And Sugar Food Cravings Mean

Posted on November 18, 2016 at 7:00 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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Friend Are Good for Your Health

Posted on October 6, 2016 at 8:55 PM

Friends Are Good for Your Health

Everybody needs friends, but not everybody knows how to make friends and keep them. Demands from job and family can leave many people with little energy for bringing new people into their lives or for nurturing the relationships they already have. But friends are important to your health.

"Research has shown that people who do not have strong support from friends and family live shorter lives and suffer more from stress...

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Keeping Your Spirit Healthy

Posted on October 6, 2016 at 2:20 PM

Keeping Your Spirit Healthy

People talk about the importance of keeping their lives in balance. But when it comes down to it, few people really know how to achieve it.

"When you're stressed, taking steps to strengthen your personal integrity can bring you back to a sense of balance that restores a sense of inner peace and harmony," says Brian Luke Seaward, Ph.D., author of Quiet Mind, Fearless Heart. "The human spirit is composed of free-flowing energy...

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