Posted by: frankjwalker | September 22, 2017

First Day Of Autumn

 

The First day of Autumn

Get out your sweaters.

Buy your first pumpkin spiced coffee latte.

Watch the leaves turn color.

Go to a Friday night football game.

Put away your flip flops. Or not?

Enjoy the change in the season.

 

Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428

805-395-1155

fjwalker.walker@gmail.com

walkertherapy.wordpress.com

walkertherapy.org

Frank’s books are available @

http://www.blurb.com/user/store/frankjwalker

Vlog @ Frank Walker LMFT

http//youtube.com/c/FrankWalkerLMFT

 

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Posted by: frankjwalker | September 22, 2017

Mindfulness and Food 1.

 

Mindfulness and Food

Mindfulness and food, there must be an awareness of the food we eat and how we eat it.

  1. Eat your food.

This sounds a little strange but so many times we are juts shoving food in our mouths with very little regard to taste, texture and the pleasure of the food we eat.

Yes, there is an initial response to food but we quickly lose the pleasures of eating because time, place and finishing all take precedence over the pleasure that we should be receiving in eating.

  1. Enjoy your food.

There is a lot of pleasure that can be derived from slowing down and enjoy our time with food. Ok, I know you’re really hungry, maybe even starving but that is no reason to shovel the food in without tasting it or getting pleasure from your food. Slow down and taste your food. Taste the flavors and the differences in what you eat, Become a connoisseur of your food. Even a lowly hot dog can taste really good if you take the time to really taste it.

  1. Chew your food.

This is a no brainer but important. Chew your food long enough to really taste all your meal has to offer. Eating Is more than just filling your stomach. There is actually a digestive process that starts in your mouth. By chewing your food, you are getting the food ready to be digested by your stomach. Acids, enzymes and the process of chewing starts the digestive processes that your body needs to properly digest and use the fuel that you’re giving it through eating.

 

  1. Remove distractions

They have done studies on people eating popcorn during a movie. People will continue to eat while distracted. Little bag of popcorn or big bucket. Distractions fuel the appetite. Turn off the tube and the devices when you eat. Enjoy the food you have before you and concentrate on eating.

  1. Serve like restaurants

Restaurants have it all figured out. They serve in courses. Salad, soup the main course then desert.

Eat the restaurant way when you are home. It will be more satisfying and cut down on the amount you eat.

  1. Portion control

Back to restaurants. They really don’t give you seconds. Unless it’s an all you can eat place. Don’t go there.

Eat what is served and that is it. Walk away. Save some for leftovers.

 

 

Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428

805-395-1155

fjwalker.walker@gmail.com

walkertherapy.wordpress.com

walkertherapy.org

Frank’s books are available @

http://www.blurb.com/user/store/frankjwalker

Vlog @ Frank Walker LMFT

http//youtube.com/c/FrankWalkerLMFT

 

Posted by: frankjwalker | September 21, 2017

Digital Detox

 

Digital Detox

 

Here are some ways you can reduce your dependence on your digital devices.

 

  1. Avoid screens before bedtime

Do not use any screens in the 90 minutes before bed. The blue light from your screens, tiny or large. Computer, TV and phones.

 

  1. Change pre-bedtime habits

Instead, in the 90 minutes before bedtime, try reading a book, meditating or having a bath.

Social media tends to get you worked up and excited.

For sleep you want the opposite feeling.

 

  1. Reduce exposure to blue light in the evening

Some devices have a “night shift mode” — use it.

Avoid any devices that shine blue light into your eyes in the lead up to bedtime.

 

  1. Set the phone to “airplane mode”

…or similar so that it does not disturb you in the evening.

Some devices can be set to automatically go silent during certain hours.

 

  1. Break the habit

Try to break the habit of checking the device in the evening — especially closer to bedtime and for no reason other than boredom.

 

  1. Phone out of easy reach

Put the phone somewhere that makes it difficult to check.

For example, next to your bed or in the bed makes the temptation all the greater.

Across the room is not so tempting.

 

  1. Is Facebook more important than your health?

Have a think about why you are looking at your phone late at night.

Is it really important?

Is it really worth disturbing your sleep over?

Usually it’s not: much better to improve your health by getting more quality sleep.

 

  1. Curb usage in general.

Try to cut down on non-essential phone usage at all times.

That will make it easier to cut down in the evening as well.

 

  1. How much are you using the phone?

Use apps that tell you how long you have been using the phone.

Two examples are ‘RealizD’ and ‘Moment’.

 

The survey was conducted for the Headmasters’ and Headmistresses’ Conference by Digital Awareness UK.

Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428

805-395-1155

fjwalker.walker@gmail.com

walkertherapy.wordpress.com

walkertherapy.org

Frank’s books are available @

http://www.blurb.com/user/store/frankjwalker

Vlog @ Frank Walker LMFT

http//youtube.com/c/FrankWalkerLMFT

 

 

Posted by: frankjwalker | September 20, 2017

Basic Life Skills 4

Basic Life skills kids should have by the time they get out of High School.

1.Shop

Shopping is about finances. It is about wants versus needs. It is about quality and workmanship. Sales, coupons and deals. All of this needs to be taught by parents so your child makes good choices and isn’t taken advantage of.

The latest style is not necessarily the best deal or choice. Your child needs to see the bigger picture.

  1. Plan an outing.

Your child needs to know the how, when and why of things. They need to know how to plan an event and all that goes in to the planning. The beginning, middle and end of things. That includes invitations, menus, hosting and of course cleaning up.

Putting together a party, picnic or special dinner are all possibilities and things they will have to do as adults and you need to introduce them to all that they entail.

 

  1. Take public transportation.

In most big cities, this is a must. Even if your kids are raised in small town they need to know how public transportation works. Buses, taxis, and now Uber are all possibilities for training up your child.

 

Please understand that this is just a small list and depending on where and how you live there can be many more skills to add to the list.

Also understand that this list is gender neutral and all children girls and boys need to have these skills.

Resource: Parenting.com Ellen Strum Niz

Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428

805-395-1155

fjwalker.walker@gmail.com

walkertherapy.wordpress.com

walkertherapy.org

Frank’s books are available @

http://www.blurb.com/user/store/frankjwalker

Vlog @ Frank Walker LMFT

http//youtube.com/c/FrankWalkerLMFT

Posted by: frankjwalker | September 19, 2017

Do More Good

Posted by: frankjwalker | September 19, 2017

Basic Life Skills 3

Basic Life skills kids should have by the time they get out of High School.

 

  1. Pack

Kids need to know how to pack up their own cloths and belongings.

This includes knowing what is needed and not needed for travel, how to fold and store items and how to put things away when done.

  1. Order at a restaurant.

Kids need to know how to act in a public place. How to be polite, read a menu and make a proper order. Children need also to know how much things cost and the price that must be paid for those items. Including time at work and possible sacrifices that might be made in exchange for any purchases. There are decisions that are made with all purchases and kids need to know the value of one thing over another.

  1. Talk to a stranger.

Talking to strangers is a human relations skill that everyone needs. Your child will have to interview for jobs and generally meet people in everyday life that involves talking and caring out conversations.

This involves manners, pleasantries and a certain amount of skill in carrying out a conversation.

Train your children to be good conversationalists. Talk with them often, ask questions that need more than one word answers. Talk at the dinner table. Engage your kids in discussions where they need to have their own opinions. Help them to form their own opinions and share yours with them. But let them have the freedom of choice to express themselves.

Please understand that this is just a small list and depending on where and how you live there can be many more skills to add to the list.

Also understand that this list is gender neutral and all children girls and boys need to have these skills.

Resource: Parenting.com Ellen Strum Niz

Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428

805-395-1155

fjwalker.walker@gmail.com

walkertherapy.wordpress.com

walkertherapy.org

Frank’s books are available @

http://www.blurb.com/user/store/frankjwalker

Vlog @ Frank Walker LMFT

http//youtube.com/c/FrankWalkerLMFT

Posted by: frankjwalker | September 18, 2017

Basic Life Skills 2

 

Basic Life skills kids should have by the time they get out of High School.

  1. Pump gas

If they know how to drive they need to know how to take care in the basic ways. Including pumping gas, checking the tire pressure, checking fluid levels and changing a flat tire.

These are skills that could help avoid problems on the road that could lead to dangerous situations.

  1. Pitch in- know how to contribute

There is point that children need to understand that it’s not all about them. They have an important part in how the family unit functions. Chores should be part of your child’s life from an early age and responsibilities should increase as they grow.

More important than even that is training your child to see when and where help is needed and how and when to chip in.

  1. Advocate for themselves

Your children need to know how to speak up and share their thoughts and beliefs. They need to be able to defend themselves when challenged. They need to be able to understand how to speak clearly and honestly about what they believe.

This involves honesty, integrity and courage when speaking up for themselves and others.

This training starts from a very young age and is modeled by both parents. Nurture good communication skills in your children.

Please understand that this is just a small list and depending on where and how you live there can be many more skills to add to the list.

Also understand that this list is gender neutral and all children girls and boys need to have these skills.

 

 

Resource: Parenting.com Ellen Strum Niz

Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428

805-395-1155

fjwalker.walker@gmail.com

walkertherapy.wordpress.com

walkertherapy.org

Frank’s books are available @

http://www.blurb.com/user/store/frankjwalker

Vlog @ Frank Walker LMFT

http//youtube.com/c/FrankWalkerLMFT

 

Posted by: frankjwalker | September 16, 2017

Our Food Habits

Forty-five percent of Millennials and 24 percent of Boomers have adopted a special diet (e.g., gluten-free or vegan).

One-third of all Millennials’ eating involve global cuisine; 56 percent of Millennials want something healthy for their next snack

(Hartman, 2013).

Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428

805-395-1155

fjwalker.walker@gmail.com

walkertherapy.wordpress.com

walkertherapy.org

Frank’s books are available @

http://www.blurb.com/user/store/frankjwalker

Vlog @ Frank Walker LMFT

http//youtube.com/c/FrankWalkerLMFT

Posted by: frankjwalker | September 15, 2017

Basic Life Skills 1

 

Basic Life skills kids should have by the time they get out of High School.

  1. Make a meal

That includes planning, preparing. Serving and cleaning up afterward. This is such a basic skill that your kids need and should know about long before teen years. This should also include casual dining and even more formal dining. Your kids need to know which fork to use.

  1. Wake themselves up on time

There is a certain point when the kids should be responsible for getting up on their own for school and appointments. They should also suffer the consequences for not getting there on time.

They should also be able to be ready for other activities and appointments.

  1. Do laundry

Cleaning clothes should be a standard skill that all kids need to know. They need to understand the cleaning process and how to fold and put away their clothes. Included in this is making the bed and putting away clothes in an acceptable manner.

Please understand that this is just a small list and depending on where and how you live there can be many more skills to add to the list.

Also understand that this list is gender neutral and all children girls and boys need to have these skills.

 

 

Resource: Parenting.com Ellen Strum Niz

Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428

805-395-1155

fjwalker.walker@gmail.com

walkertherapy.wordpress.com

walkertherapy.org

Frank’s books are available @

http://www.blurb.com/user/store/frankjwalker

Vlog @ Frank Walker LMFT

http//youtube.com/c/FrankWalkerLMFT

 

Posted by: frankjwalker | September 14, 2017

Arguments Couples Have

 

6 Arguments All Couples Have Before They Divorce

Below, marriage therapists share arguments couples on the verge of divorce usually get into before calling it quits — plus, their best advice for avoiding those fights.

  1. “We aren’t communicating anymore.” 

 

We couldn’t get through a list like this without addressing the age-old couples’ fight over communication. Psychologist Nicole Martinez confirmed that this is the number one problem couples who come into her office report.

“The couple stops being transparent, starts making assumptions and starts hiding things, which ultimately leads to anger and mistrust,” she said. “When communication breaks down, and each person thinks it is beyond repair, they will often believe that divorce is the only option.”

If the couple has any desire to salvage their relationship, Martinez tells them they need to feel safe to be open and honest about their feelings.

“When you’re this close to divorce, it’s a make or break factor in the relationship,” she said.

Source  HuffPost:

 

Frank J Walker LMFT

1617 Main Street

Cambria, Ca. 93428

805-395-1155

fjwalker.walker@gmail.com

walkertherapy.wordpress.com

walkertherapy.org

Frank’s books are available @

http://www.blurb.com/user/store/frankjwalker

Vlog @ Frank Walker LMFT

http//youtube.com/c/FrankWalkerLMFT

 

 

 

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