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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Tips To Curb Sugar Cravings

Posted on August 22, 2016 at 6:55 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 and veget...

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

Posted on July 5, 2016 at 6:20 PM

CHEWING

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.

 

HOW TO CHEW PROPERLY

• 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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Mindfulness Matters: Can Living in the Moment Improve Your Health?

Posted on July 2, 2016 at 7:30 PM

Mindfulness Matters: Can Living in the Moment Improve Your Health?

At some point in your life, someone probably told you: "Enjoy every moment. Life is short." Maybe you've smiled and rolled your eyes at this well-intentioned relative or co-worker. But the fact is, there's something to it. Trying to enjoy each moment may actually be good for your health.

The idea is called mindfulness. This ancient practice is about being completely aware of what's hap...

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HEALTHY FOOD SHOPPING LIST

Posted on June 4, 2016 at 2:00 PM

HEALTHY FOOD SHOPPING LIST


VEGETABLES

 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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Setting Priorities to Attain Big Goals

Posted on May 6, 2016 at 9:00 AM

Setting Priorities to Attain Big Goals

Once you set a big goal, your next step is to outline each step along the way that will incrementally get you closer to achieving that goal. This process is known as prioritizing. When you use prioritization to help you achieve a big goal, the work needed to get to that goal wo...

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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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10 Ways to Make New Friends

Posted on May 6, 2016 at 1:55 AM

10 Ways to Make New Friends

1. Figure out who you want to be friends with and why you like these people.

2. Get involved with activities such as sports, religious groups, or other things that interest you.

3. Introduce yourself and remember names.

4. Work on good conversation skills so that you get better at both listening and talking.

5. Be sensitive to other people.

6. Take compliments politely without seeming full of you...

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How Much Exercise Is Enough?

Posted on May 6, 2016 at 1:05 AM

How Much Exercise is Enough?

The Institute of Medicine's new stand on physical activity succeeded in one sense -- it sure raised a few heart rates.

 

The private advisory group's call for 60 minutes of physical activity each day seemed to double the Surgeon General's guideline of 30 minutes of exercise most days. The new advice was meant to get people moving, but some experts were moved to gripe.

 

"The concern is ...

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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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Gluten-Free Banana Bread Recipe

Posted on April 30, 2016 at 11:55 AM

 Gluten-Free Banana Bread Recipe

Ingredients:

1 serving cooking spray

2 cups almond flour

1 tablespoon ground cinnamon

1 teaspoon baking soda

2 eggs (Marketside Large Organic Cage Free Brown Eggs, 12 count)

1/2 cup water

1 teaspoon almond extract

1/4 cup agave syrup

2 ripe bananas, mashed

1/2 teas...

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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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How to Set and Achieve Professional Goals

Posted on April 6, 2016 at 7:00 AM

How to Set and Achieve Professional Goals

If you want to accomplish something instead of drifting aimlessly, you have to set goals. Nowhere is this more relevant than in today's workplace.

"Setting professional goals is a game plan for yourself and your company," says Frank Arnold, dean and associate professor of management at Saint Leo College in Saint Leo, FL. "Knowing precisely where you're going and what you want to achieve puts you in the driver's...

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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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