Monday, September 30, 2013

Calories...The Good, Bad and Ugly

When we take in more calories than we burn, we gain weight.  But what is a calorie anyway?  A calorie is simply a measurement of energy contained in the food we eat.  We all need energy (or fuel) to function everyday, and we get that from food.  Our bodies use this fuel and burn it to produce the

Mindful Eating

                               Never order food in excess of your body weight. 

                                                   ~~Erma Bombeck

The Holiday Season (and all the tempting food that comes with it) will be here before we know it.  To head off possible gluttonous feasting and the guilt and regret that follows, my next 6 posts will be from a course I taught on weight control strategies. 

Wednesday, September 25, 2013

Sing A Song of Joy

                     Everything is blooming most recklessly. If it were voices instead of colors,    
                        there would be an unbelievable shrieking into the heart of the night.

                                              ~Rainer Maria Rilke     German Poet (1875-1926) 

So many experiences can lead us to that exquisite feeling we call joy – a smile from a stranger, a hug from a loved one, a personal goal that’s been accomplished. I find joy in the antics of my dogs, Hannah and Roscoe, as they roll around in the grass with total delight.  If dogs had lips, I know they would be smiling.  

I find joy in the songs of the birds in the pre-dawn hours as I stumble around half awake, and in the fragrance of a crisp Fall morning. There’s something especially joyous for me when I’m running and I witness the sun – this huge orange flaming ball -- in all of it’s fiery splendor rising on the horizon.

I believe joy is all around us if we just look for it. But too often, we’re preoccupied with other things, and we let these opportunities for small joys pass us by. Instead of taking delight in the birds singing at 4:00 a.m., we might slam the window shut and curse them for being so noisy. Instead of reveling in the coolness of the morning, we might focus on the ever shorter days and the coming of cold weather.

We all want to be happy – to feel joyful. Yet we often overlook the simple pleasures that are right in front of us...things that are part of our everyday world. When we start to take the time to notice, appreciate and celebrate these everyday pleasures, we will reap the rewards of joy.

Joy is all around us if we just open our eyes and look for it.

~~Weekly Challenge~~

Start a "Joy Journal".  Every day, take a few moments to think about the small joys that surround you.  Record them in your Joy Journal.  During those times when you're feeling a little down, open your Journal and read.  It's guaranteed to brighten your day.



Monday, September 23, 2013


Surround Yourself With Happy Faces

A lifetime ago, when I was a secretary at General Motors, the Sales Department was big on acronyms and motivational messages to the dealer body.  My guess is they are still big on both.  One motivational acronym that has stuck in my mind all these years is PMA...Positive Mental Attitude.

I'm a "glass-half-full" kind of person, and here are my best tips for cultivating and maintaining PMA:

Expect Good Things
Often our expectations turn into self-fulfilling prophecies.  Loretta LaRoche says that if we expect the worst and get the worst, we suffer twice.  But if we expect the best and get the worst, we only suffer once.  I see the wisdom in this logic.  It's better to be happy and then disappointed than to only be disappointed.

Hold On To Happy Thoughts
The name of this blog is "It's All In Your Head".   Do I really need to say more?

Add Positive People To Your Life
It's human nature to be chameleon-like and change ourselves to mirror the people in our life.  Choose friends who are negative and hateful, and that's who you become in their presence.  But, choose friends who are supportive and positive, and see what happens.  It's magical.

Look For The Good
Bad things happen to everyone.  It's not the situation, but what you do with it that matters.  Look for the kernel of truth or the lesson you must learn in every bad situation you encounter.  Remember...the broken places make you stronger.

Picture Yourself A Winner
When you look in the mirror, see a huge sign behind you that says "Winner" with an arrow pointing at you.  Don't wait until you see it before you believe it.  When you believe it, it will appear.

And remember, it truly is All In Your Head.


Cindy Kozak

Friday, September 20, 2013

10 Steps to Success

I'm not a believer in the word "try" because I think people often use it as an excuse.  "I'm trying to..." quite often means "I didn't get it right the first time. What else do you want from me?"  But I believe that those people who are successful try until they get it right. 

I found a poster with the following words of wisdom in an office at work.  There was no author, so I don't know who gets the credit, but the poster did make me smile, and it might motivate someone to try one more time.


  1. Try
  2. Try again.
  3. Try once more.
  4. Try a little differently.
  5. Try again tomorrow.
  6. Try and ask for help.
  7. Try to find someone who's done it.
  8. Try to determine what is not working.
  9. Try to determine what is working.
  10. Just keep trying.

~~Weekly Challenge~~

If there is something you have given up on, I suggest making your own poster with these 10 Steps and hanging it in a prominent location where you can see it daily.  It might inspire you all the way to success.

P.S.  If you know who wrote these 10 Steps to Success, please shoot me an email so I may give credit where credit is due.



Wednesday, September 18, 2013

I Am Not A Goose

Humans are remarkable.  We have the gift of choice, which allows us to change the course of our lives.  Heading in one direction, we can stop and turn on a dime.  If we don't like what we're doing, we can do something else.  All other creatures are driven by instinct.  Take geese.  They fly south in the winter.  If one goose suggests that maybe flying west to California might be a good idea, the other

Monday, September 16, 2013

The Unholy Trio

As with any good book, I flipped to the last chapter and began reading. The subject was fear, and the "Unholy Trio" comprises indecision, doubt and fear. The book is "Think & Grow Rich" by Napoleon Hill, which is one of the best motivational books I've ever read.

The Unholy Trio is alive and active in most of us. Indecision is the first inkling you have that you

Friday, September 13, 2013

Career Turbulance

                                  If you won't care for yourself, who will?  Self-care matters.

If you lose your job, it's likely to be a shock -- even if it's something you saw coming. Too often, we use our job title to define who we are. When we lose that job, does that mean that we "aren't"? Of

Wednesday, September 11, 2013

Building Muscles

                                  You must do the thing you think you cannot do.

                                                               ~~Eleanor Roosevelt

You were born with only two natural fears – the fear of falling and the fear of loud noises. Every other fear you have has been learned. Governments,

Monday, September 9, 2013

Life Fences


                           We teach others how to treat us by everything we say and do. 
                     If you don't like how others treat you, you are the one who must change.

Do other people in your life take advantage of you, tease you, or treat you in ways that you find unacceptable?  It's been said that fences make good neighbors. Perhaps you need to build your own

Wednesday, September 4, 2013

Calm Your Spirit


                              Give yourself permission to enjoy your life. Stop and smell the roses.

Your spirit is calm when you believe in yourself – when you love yourself and know that you are following your path. A calm spirit means that you’re at peace with yourself – and you’re at peace

Monday, September 2, 2013

Help is Just a Hotline Away

As a counselor, I have access to referral sites where I can direct others in times of crisis.  However, none are as powerful as these "Holy Hotlines" I found posted on Facebook.  I included the verses to make this list more complete.

Worry Hotline:
1 Peter 5:7   Give all your worries and cares to God, for He cares about you.

Fear Hotline:
Isaiah 41:10   So do not fear, for I am with you; do not be dismayed for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

Temptation Hotline:
1 Corinthians 10:13   The temptations in your life are no different from what others experience. And God is faithful. He will not allow the temptation to be more than you can stand. When you are tempted, He will show you a way out so that you can endure.

Doubt Hotline:
Romans 10:7   Consequently, faith comes from hearing the message, and the message is heard through the word about Christ.

Suicide Hotline:
John 10:10  The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.

Sickness Hotline:
Isaiah 53:5   But He was wounded for our transgressions, He was bruised for our iniquities: the chastisement of our peace was upon Him; and with His stripes we are healed.

Depression Hotline:
Psalms 34:18   The Lord is close to the brokenhearted and saves those crushed in spirit.

Loneliness Hotline:
Deuteronomy 31:8  The Lord Himself goes before you and will be with you; He will never leave your nor forsake you. Do not be afraid; do not be discouraged.

If none of the traditional "self-help" books seem help, you can always turn to the ultimate self-help book.  It's been around for a long time for a reason.  It works.