Natural Way to Polish Silver? Yes!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Are you looking for a natural way to
polish silver? Rub silver with half
a raw potato dipped in baking soda.

Health is Freedom!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"In health there is freedom.
Health is the first of all
liberties." Henri Frederic Amiel

Beat the Blues-----Dance!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Dancing is not only great exercise
it can help beat the blues. Dancing
allows for physical self-expression
and fun.

Brush Your Teeth At Least 2 Minutes, Twice a Day!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For optimal oral hygiene, brush your teeth at least twice daily for at least 2 minutes.

Are You Flossing Daily?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Flossing thoroughly once daily is your best defense against the buildup of plaque, which can harbor bacteria that cause cavities and gum disease.

Are You Flossing Daily?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Flossing thoroughly once daily is your best defense against the buildup of plaque, which can harbor bacteria that cause cavities and gum disease.

Traveling This Christmas? Reduce Back Strain With This Idea!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To reduce back muscle strain when driving for long periods, place a small pillow or rolled towel behind the small of your back and move your seat forward until your knees are slightly bent.

Depression? Some Tips to Help You!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you are experiencing mild depression, try focusing on something new. Learning a new skill such as painting, sewing, sculpting, knitting, cooking or anything new can help ease mild depression.

Be Open With Your Health Care Professional

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

It is important to be open and honest with your health care professional to ensure they properly diagnose and treat you. Talk with you health care professional about anything that may influence your diagnosis including your emotional health. Don't let embarrassment stop you from receiving proper treatment.

High Blood Pressure Relief!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Owning a pet has been shown to have many health benefits. Studies have shown that petting a dog or cat can lower your blood pressure and caring for them can extend people's lives after a heart attack.

Lots of Telephone Use?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you talk frequently on the telephone, consider using a headset. This will help prevent neck and shoulder strain.

Sitting for Long Periods? Here's Help!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you sit for more than one hour at a time, select an adjustable chair. Ensure the backrest cradles the inside slope of your back and supports your arms and legs.

Total Wellness?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"The concept of total wellness recognizes that our every thought, word and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually." Greg Anderson

Simple Tips to Stay Motivated to Exercise!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A few simple tips to stay motivated
to exercise are: track your progress,
find a work-out buddy, schedule some
exercise classes and find activities
you will really enjoy.

Got Shoes?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you exercise daily, invest in
two pairs of different athletic
shoes. Alternate the shoes every
other day. Over time, this slight
change can prevent injuries.

Got Bags?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To temporarily reduce bags and dark
circles under your eyes, lie down and
place a thin slice of raw potato over
each eye for about 15 minutes. Then
gently rinse any potato residue away.

Work on the Computer? Take Breaks!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you work on the computer most
of the day, take frequent breaks
to prevent eyestrain. Cover your
eyes with the palm of your hands
for a few minutes to rest your
eyes throughout the day.

Avoid Eye Strain While At Your Computer!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To prevent eyestrain, place the computer monitor below eye level and tilt slightly upward.

Break More....Work More....Tire Less!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For a quick energy booster, schedule some quiet time during your workday to unwind and rejuvenate. People who have regular breaks in their schedule tire less easily.

Be Here....Right Now!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"The ability to be in the present moment is a major component of mental wellness."
Abraham Maslow

Warm Up!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To avoid muscle injury during and after your workout, spend at least 5 minutes warming up your muscles before and 5 minutes cooling down after exercise.

Easy Foot Exercise!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

An easy foot exercise to increase flexibility and strength is anytime you are standing, rise up on your tiptoes 20 to 30 times.

Achieve Your Goals!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

In order to achieve health and fitness goals, write them down. Read your goals daily and set small baby steps to achieve them.

Just DON'T eat it!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To avoid food poisoning, inspect your
food, if it looks or smells bad or you
are not sure how old it is, get rid of
it. Don't taste-test food that you
suspect may have gone bad.

Repeat, Repeat, Repeat!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

One of the best ways to develop healthy habits is through conscious effort and repetition. It takes repeated effort and activity to ingrain new habits into your daily routine.

Protect Your Brain With This Herb!

In several studies, Tumeric and curcumon have been shown to protect the brain against Alzheimer's. You can find these two herbs in ReginiFREE from Univera. I am a distributor for Univera so just email me for more info.

More Knee Pain Remedies

Univera has a product called ReginiCARE which is a powerful combination of therapeutic ingredietns specifically formulated to restore total joint health, not just eliminate pain.
Call me at 253 241-5151 for more information.

Knee Pain?

People with knee pain reported less pain after eating soy products every day for 3 months. Soy has lots of isoflavones, which are anti-inflammatory. Some items to eat: soy protein drinks, edamame (baby soybeans), soy burgers, etc.

Gluten Free Diet Detrimental?

The gluten free diet has become extremely popular, even with people who don't have celiac disease. But, adopting diet when you don't have celiac can be harmful!
In a new study from Spain, healthy adults who ate a gluten free diet for a month had a dramatic drop in protective gut backteria and immunity-boosting chemicals.

Be Proactive in Your Health and Wellness Care!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Be proactive and involved in your health and wellness care. When going for a check-up with your doctor, ask questions if you aren't sure about your medication, procedures, diagnostic tests or plan of care.

Thanksgiving Day

On this day of traditional overeating, be mindful of what you put into your body. A moment on the lips, a lifetime on the hips!

Keep Herbs Fresh!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To keep herbs fresh,store them in a
glass or vase filled with water and
place them in the refrigerator. Cover
the herbs loosely with a plastic bag
and change the water regularly. The
fresh herbs should last 7 to 10 days
in the refrigerator.

Improve the Flavor of Your Foods!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A nutritious and natural way to enhance the flavor to your favorite food dish is to add fresh herbs in the last 30 minutes of cooking.

Gratitude Journals! Great for Your Health!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Robert Emmons, a psychologist at the University of California at Davis, found that people who keep gratitude journals improve physical health, raise energy levels and report fewer physical symptoms than those who didn't.

Walk Longer? Here's How!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Researchers at University of Michigan found that walkers are more likely to walk longer if they are walking in natural settings near woods, water or plants.

Protect Your Hearing!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Wear earplugs to protect your hearing when using leaf blowers, chain saws, lawn mowers or other noisy equipment.

Loud Noises? Impaired Hearing!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Prolonged loud noise can result in permanent hearing loss. If you can't understand someone speaking to you from less than 3 feet away, than your headphones may be too loud and may be damaging your hearing.

Loud Noises? Impaired Hearing!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Prolonged loud noise can result in permanent hearing loss. If you can't understand someone speaking to you from less than 3 feet away, than your headphones may be too loud and may be damaging your hearing.

Safe Disposal of Paints!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Oil-based paint, paint remover, paint
brush cleaner, paint and varnish stripper, varnish, shellac and polyurethane are highly flammable and can be poisonous. Contact your local health department or waste disposal company to find out how you can properly dispose of these items. Don't place them in the garbage for regular pick-up.

Can You Be Seen In The Dark?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you jog, cycle or walk in the dark, make sure you wear some reflective gear such as a reflective vest, band, cap or jacket. This will make you more visible to motorists.

Take a Deep Breath!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Often we are tense without realizing it.
Check in with yourself to see if you are holding tension anywhere in your body.
Make a conscious effort to breathe deeply and release any tension you may be carrying in your body.

Easy Fragrant Potpourri!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Create your own natural fragrant potpourri.
Place 4 cups of dried flower petals in a brown paper bag. Add 1 tablespoon each of orange peels, ground cloves, allspice, cinnamon, rosemary, and crushed bay leaves. Add 3 tablespoons of powdered orrisroot and several drops of your favorite essential oils. Tie up the bag and shake it every few days for three weeks.

What's Your Emotional Diet?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"Our mental and emotional diets determine our overall energy levels, health, and well-being to a far greater extent than most people realize.
Every thought and feeling, no matter how big or small, impacts our inner energy reserves." Doc Childre and Howard Martin, The HeartMath Solution

Need a Massage? Try Laughing!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Laughter provides an internal massage for the intestines, liver, spleen, kidneys and adrenal glands.

Keep Your Gums Healthy, Keep Your Heart Healthy!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Studies for the American Academy of Peridontology have found that when gums are infected, periodontal bacteria can enter the bloodstream and may contribute to the development of heart disease. Regular flossing can help reduce your risk of developing gum disease.

Quick Energy Booster!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For a quick energy booster, stand up and stretch, do a few yoga poses, or walk around approximately once an hour during the day. The human body is not meant to sit for hours on end.

Keep Your Follow Through With A Buddy!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To increase your success with physical activity, find a workout buddy. You are more likely to follow through and do your physical activity if someone is waiting for you.

Exercise Can Be FUN? ! !

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To keep exercise fun and prevent a training plateau, mix up your exercise routines. Try new activities you have never done before such as an adult ballet, dance or spin class; tennis; rollerblading; swimming; sports or gymnastics.

Strength Training Tips

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Strength training can be very beneficial.

But, if you have never done strength training, consider hiring a personal trainer for a few sessions to teach you the proper technique to prevent injury and maximize your results.

Berries and Alzheimer's

A new study finds berries, concord grape juice and walnuts helpful in enhancing cognitive and motor funcitons as we grow older.

Ageless Xtra has berries and beneficial herbs to help maintain focus, help manage stress, give natural, non caffeine energy, and promote joint comfort. It also has cranberries for a non-animal type of Omega-3's. Yea!

Omega 3's & Alzheimer's

Omega 3's are important for a healthy brain. Get your Omega 3's from Univera's MetaPower and other Univera products! "Given that the brain is 60% fat and given the wealth of research on the value of omega-3 fatty acids in the brain (and beyond)," Alan C. Logan, ND, FRSH, recommends fish oil supplements (like MetaPower). Not only does the DHA in fish oil help prevent brain cell damage in aimal studies, but it also appears to slow mental damage in Alzheimer's.

Eat Smart!

Combinging high physical activity with a Mediterranean-style diet can lower the risk for Alzheimer's between 35 and 44 percent i seniors. Geting sufficient antioxidants (particularly vitamins C and E) from brightly colored fruits and vegetables, as well s your daily multi and antioxidant rich herbs, is wise at any age. AVoid fried and junk foods, cured and smoked meats and trans fats.

Products from Univera provide high antioxidants (one product alone has a 4,500 ORAC Oxygen Radical Absorbency Capacity)score. ORAC is an excellent indicator of how much the product can help you.

Diet & Lifestyle Tips to Avoid Alzheimer's #1

Both diet and lifestyle play important and independent roles in staving off Alzheirmer's. People who exercise regularly experience less age-related brain loss --and their brains remain more plastic (able to learn new skills) longer. Physical activity helps oxygenate your body, increases the production of neurotransmitters (chemical messengers between brain cells), and reduces damage to these cells.

(from Stay Wise as You Grow Older by Roon Frost)

Causes of Alzheimer's

Part of the problem of Alzheimer's seems to be genetic. Another issues is blood pressure, high blood pressure harms the brain by stopping oxygen from entering the brain. But much can be attributed to choices made by the person.
Every excess pound a person is overweight, translates into the brain shrinking a bit in the decision making and memory areas of the brain. In fact, obese people experience 8% more brain tissue loss than normal. Overweight people have 4% less brain tissue compared tonormal weight individuals.

(this info from Stay Wise as You Grow Older by Roon Frost)

Benefits of Strength Training?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Strength training is important: it builds strong muscles, increases bone density and reduces your risk of injury

Circumstances or Choices?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"We are not the product of our circumstances; rather we are the product of our choices."
Wayne Pickering

Exercise to Stave Off Dementia?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study in the Journal of Gerontology
Medical Sciences found that people who
do aerobic exercise at least 3 hours per week have a better memory, are better at switching between mental tasks, and can screen out distractions better than those who don't exercise.

Simple Pick Me Up!

"Getting Fit. . . One Step at a Time"

Regular aerobic activity such as running, brisk walking, tennis, and cycling will speed up blood flow and cause you to take deeper breaths which will bring more oxygen to your heart, lungs, brain and muscles.
Oxygen will pick you up and make you feel more energized.

Don't Bring These Foods Into Your House!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To avoid the temptation of high sugar, high fat food; don't bring them into your house.
Keep plenty of healthy, easy to fix options like fresh fruits and veggies washed and ready to eat.

Avoid Caffeine & Sugar Laden Energy Drinks!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you want to maintain steady, optimum energy avoid high caffeine and sugar energy drinks.
They will stimulate you in the short-term, but lead to a big energy slump a while later.

Hydrate! Hydrate! Hydrate!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The human body is approximately 60% water.
It is important to stay well hydrated so your body can easily transport oxygen and nutrients to your muscles.

How To Eat Less?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to a study by Cornell University researchers, people who placed only 2 items on their plate at once in a buffet line, ate 21% less food and made one less trip through the buffet line, than those who put a variety of food on their plate.

Plan Ahead to Eat in Healthy Ways!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To ensure a healthy meal, create a plan in advance. If you are going to a potluck, plan to bring something healthy to share with everyone.

More Antioxidants = Longer Life!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"The amount of antioxidants you maintain in your body is directly proportional to how long you will live." Richard Cutler, MD National Institutes of Health

Be a Mindful Eater!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you want to lose weight, start to be more mindful of what you are eating. Those little bites and handfuls of high calorie snacks and desserts really add up.

Eat Less by Eating More BEFORE Your Meal!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study at Penn State University found people who ate a vegetable salad prior to their main meal ate 12% fewer calories than those who didn't eat a salad first.

Get Your Sleep and Boost Your Immune System!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to Dr. Philip Tierno of New York University Medical Center, your body makes the most immune-strengthening repairs to our cells during the last and longest period of REM sleep, which begins after approximately
7 hours of sleep.

Got Sleep?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Reducing your sleep by 1 hours for just one night could reduce your daytime alertness by as much as 32%.

Getting Enough Sleep?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Reducing your sleep by 1 hours for just one night could reduce your daytime alertness by as much as 32%.

How To Select Root Vegetables?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To select root vegetables such as beets, celery roots, carrots, parsley roots, potatoes, parsnips, rutabagas and turnips look for firm uncracked surfaces.

Good Info From Ben Franklin!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"To lengthen thy life, lessen thy meals."
Benjamin Franklin

Don't Just Click It! Tighten It!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For seat belts to work properly, the belt must not have slack. Retighten safety belts often particularly on long trips.

Eat Your Dark Greens!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The darker the green leaves, the
more nutritious the lettuce. For
instance, romaine lettuce has six
times more vitamin C and five times
more bet-carotene than iceberg lettuce.

And, spinach has even more!

Get the Most From Your Swim!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To get the most from swimming, vary your strokes and occasionally use swimming fins and paddles to improve your strength and speed.

Swimming---a Great Workout!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Swimming is a great cardiovascular workout. It works almost all major muscle groups without strain on your joints and ligaments.

Simple Toaster Tip!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To avoid fire danger, never try to stuff oversized food into a traditional toaster.

Natural Moth Repellent!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Instead of using toxic mothballs,
use cedar chips to repel moths.

Refuse to be Sick

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"Refuse to be ill. Never tell people you are ill; never own it yourself. Illness is one of those things which man should resist on principle at the onset."
Edward G. Bulwer-Lytton

Got Roaches? YUK! Easy Deterent!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Bay leaves are a chemical
free way to repel roaches.

Keep Your Young Child Safe!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

An easy way to test if a toy is too small for a young child is to try to put it into a toilet paper roll. If it fits inside the toilet paper roll, then it is not a safe toy for young children.

Better for You and They Taste Better Too!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Instead of boiling fresh vegetables, lightly steam them. The vegetables will retain more nutrients and save you time because they cook faster.

Get Motivated to MOVE!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you have trouble motivating yourself to exercise, consider joining a walking or running group for support and friendship.

I love walking....and it's so good for you!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Walking is a great form of physical activity.
To get the most from your walk, change up your pace, walk up and down hills, walk in water or walk backwards. This will add variety and exercise different muscles.

How to Avoid Chronic Overeating?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you have a regular time of day that
you overeat, schedule a vigorous workout at that time to counteract your cravings.

How to get Your Beta-Carotene?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Zucchini and summer squash are filled with beta-carotene and vitamins in their skin.

Set Your Fitness Goals!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research shows that people who set fitness goals are more likely to stick with their exercise routines and perform at higher levels than those who don't set goals.

True Forgiveness Sets the Stage!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

True forgiveness sets the stage for deeper relationships, helps prevent disagreements and improves your health.

Want to be Healthier?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Studies show that forgiveness is good for the heart and soul. Keeping resentments against others can only have a negative effect on your health.

Want to be Healthier?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Studies show that forgiveness is good for the heart and soul. Keeping resentments against others can only have a negative effect on your health.

Yea! Someone Who Agrees With Me!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"I submit that scientists have not yet
explored the hidden possibilities of the innumerable seeds, leaves and fruits for giving the fullest possible nutrition to mankind." Mahatma Gandhi

Yummy and Nutritious Snack!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A simple, refreshing, nutritious cool treat is to freeze fresh blueberries or grapes and nibble on them while frozen.

Stressed Out? Try this!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

An easy way to reduce stress is to spend a few minutes writing about your feelings.
This has been shown to improve mood and lower stress.

High Blood Pressure? Try this!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Studies have shown that petting and
touching a pet reduces blood pressure
and helps people unwind.

Aching? Try this!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Do you have tense muscles? Soak in a
warm bath with a couple of chamomile
tea bags for 20 minutes and notice
how your muscle tension is relieved.

Flexible?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

As people age, we lose flexibility
which makes us more prone to injury.
A regular stretching program will help
prevent common injuries and improve
overall flexibility.

Flexible?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

As people age, we lose flexibility
which makes us more prone to injury.
A regular stretching program will help
prevent common injuries and improve
overall flexibility.

Drink More Water! How?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To add natural flavor and color
to pure water, freeze lemon, lime,
orange or cranberry juice in ice
cube trays and add these frozen
juice cubes to your pure water.

Skip Meals? Never!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study in Medicine and Science in the
Sport and Exercise Journal found that
women who ate evenly and consistently
throughout the day had significantly
lower levels of body fat than those
who skipped meals.

Keep It Organized!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Keep organized by investing
in storage containers and
installing hooks and shelves
so your house looks neat and
tidy and you are no longer
wasting time trying to find
items.

Clutter? Start Here!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Start to clear your clutter by getting
rid of old magazines, books, appliances, household items and clothes that you haven't used in the past year.

Get Organized!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Getting organized will help you feel
more in control. You will also be
able to take on daily challenges more
effectively and efficiently.

Refreshing Bath!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For a soothing, fragrant bath, toss in
some fresh rose petals in the water.
The oils from the fragrant petals will
leave your skin feeling smooth.

No Excuses!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"Ninety-nine percent of failures come
from people who have the habit of making excuses." George Washington Carver

If You Choose to Eat Meat, Be Careful!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To keep bacteria from growing when
you thaw meat, always thaw it in the
refrigerator. Do not thaw meat on the
kitchen counter; this may cause harmful bacteria to proliferate on the counter or in the meat.

Drained of Energy? Remove Clutter!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Clutter is a huge energy drainer.
Spending just 5 to 15 minutes a
day picking up and organizing
clutter left from the day, will
ensure that things don't pile up
and become unmanageable.

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you spend a lot of time sitting in
front of a computer, consider investing in a good chair. Your computer chair should provide support to your lower back.
It is also helpful if the chair can be adjusted to your optimum height.

Another idea: arrange your office so that you can stand in front of your computer instead of sitting. This is better for your back and you can move around more, thus using more calories.

Depressed? DON'T Isolate!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Isolating yourself from others when you feel a little depressed may only make things seem worse. Make plans to go out with friends, do some volunteer work or call a relative or friend to connect with someone to brighten your mood.

Dancing is Fun and Great Exercise!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Dancing is a great way to lift your spirits.
Dancing is not only great exercise, but it is a fun way to physically express yourself and naturally improve your mood.

More Celery Info!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Celery has only 10 calories per large stalk.
This is a terrific snack if you are trying to lose weight. If you chew the celery well, you can burn more calories chewing than you consume from the celery.

More Celery Info!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Celery has only 10 calories per large stalk.
This is a terrific snack if you are trying to lose weight. If you chew the celery well, you can burn more calories chewing than you consume from the celery.

Celery! YUM!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Celery is a good source of riboflavin, vitamin B6, pantothenic acid, calcium, magnesium and phosphorus and a very good source of fiber, vitamin A, Vitamin C, Vitamin K, folate, potassium and manganese.

Napping Isn't Lazy--It's Good for You!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Researchers have shown that a mid-afternoon nap is beneficial for the human body. Studies indicate that napping may enhance your memory, re-energize you and lower your risk of dying from heart disease by more than one third.

Have a Goal? Here's How to Reach It!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"If you want to reach a goal, you must "see the reaching" in your own mind before you actually arrive at your goal." Zig Ziglar

Got Allergies? Try This!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Plants such as ferns, dracaenas and philodendrons naturally filter many allergens from the air. For maximum benefits, have one plant for every 100 square feet of space.

Be Safe in Your Car!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you have air bags in your car, drive with your hands on the rim of the steering wheel, not in the center, to avoid knocking your hands into your face if the air bags go off.

Guacamole! Double YUM!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To make homemade guacamole, mash the flesh of one avocado, mix in 2 tablespoons diced sweet onion, six diced cherry tomatoes, the juice of lime and one minced jalapeno pepper.

Avocados? YUM! And, Good for You!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Avocados are packed with nutrition.
They are high in vitamin K, fiber,
potassium, folic acid, vitamin B6,
vitamin C, and copper. They also
contain oleic acid, a monounsaturated
fat that may help lower cholesterol.

Keep Food Fresh!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Set your refrigerator thermostat to 38oF to prevent your food from spoiling. Use a refrigerator thermometer to ensure your temperature is set correctly.

Burn Fat Faster!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research shows that adding some high intensity training may release more growth hormones and allow your body to burn fat faster. Consider adding high intensity intervals to your workout routine.

Success!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to researchers at Miriam
Hospital in Providence, Rhode Island,
people who strongly believed in their
ability to succeed with exercise were
most likely to be working out one year
later.

Plants Help With Job Satisfaction!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to a survey in the journal
HortScience, people who spend their
time in offices with plants tend to
be more satisfied with their jobs
than people who do not have plants
in their office.

Be in the "Present"!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A technique to become present, according to Lea Cordon, is to "Picture 2 boxes in your head, one for the past and one for the future. Concentrate on inhaling and exhaling deeply. If thoughts come to your mind sort them into one of the 2 boxes until your mind feels quiet and at peace."

Enjoy the Present!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"Dwelling in the past or worrying about the future impairs with your ability to enjoy the present." Lea Cordon

Inexpensive Aromotherapy!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Fill a spray bottle with pure water and
5 to 10 drops of your favorite essential oil to use as an aromatherapy spray.

Put Cucumbers Where?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To reduce swelling under your eyes, finely chop a cucumber and roll it up in a paper towel. Place the roll over your eyes for
15 minutes.

Body Brushing for Better Skin?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Body brushing with a light circular motion prior to your morning shower will help you shed rough, dead cells and give your skin better tone and texture.

Yummy!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

An easy way to prepare acorn squash is
to slice it in half and scoop out the
seeds. Put 1 tablespoon of olive oil
and 1 tablespoon of orange juice into
the well of each half. Sprinkle with
cracked pepper, cover and bake 350
degrees for about one hour until soft.

My Favorite Squash is GOOD for You!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Acorn squash is an excellent source
of dietary fiber, potassium, vitamin
C and B, magnesium and manganese.

Bake and add a little butter, salt and pepper. No brown sugar!

Smile to Lose Weight?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to researchers at the University of Chicago and the University of Georgia, when it comes to eating and weight loss, feeling good can motivate you to make healthy food choices. Decorate your kitchen with things that make you smile.

Sparkling Stainless Steel!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To naturally bring sparkle to your stainless steel surfaces, pour a small amount of olive oil onto a soft cloth and buff the stainless steel surface.

Natural Cancer Fighter!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Garlic has many nutritional benefits such as boosting your immune system and inhibiting the proliferation of cancer cells. To get the maximum benefit from garlic add it raw or minced to your dressings, dips, soups and sauces.

Curb Your Appetite by Using a Camera?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Create a visual record of what you eat
by taking a picture of everything you
eat for one week. This may curb your
appetite and make you more mindful of
what you eat.

White Without Bleach?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Naturally brighten your white clothes,
add cup of fresh lemon juice to the
rinse cycle for a normal load of laundry.

How to Reduce Sodium Intake?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To reduce sodium intake experiment
with different flavorings such as
pepper, flavored vinegar, citrus
juices, chili peppers, garlic,
onion and fresh herbs.

Get a Good Night's Sleep!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For a good night's rest sleep in a dark, cool room, stop eating at least 2 hours before bedtime, establish a bedtime routine and maintain a relaxing environment in your bedroom.

Results of Too Sodium?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

High sodium intake can lead to increased blood pressure and calcium loss, which can weaken bones and lead to osteoporosis.

Sodium? How Much is Too Much?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The National Academy of Science Food
and Nutrition Board recommend that
adults consume no more than 1,500mg
of sodium per day. The average American consumes more than 4,000mg per day.

Are You Holding Grudges?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Holding grudges and resentments has
a negative effect on health. Forgiving someone can release the negative energy and will positively impact how you feel and your overall health.

Benefits of Strength Training?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Strength training has many benefits, it will boost your metabolism, tone your body, reduce your risk of injury, increase bone density, reduce anxiety and ease depression and improve posture

Creative Way to Add Steps!

Running on a rebounder while watching TV or movies is another way to add steps to your day. Why sit like a couch potato? Go ahead and run while you watch. You will feel good about yourself and your health habits! Yea!

Add Steps!

In order to add steps and help you get to that elusive 10,000 steps per day, be sure to walk while talking on the phone. Walking while talking for one hour is about the same as walking 1.5 miles (because you don't walk as quickly as you would if you were racewalking).

Be Strong!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The American College of Sports Medicine recommends that adults perform at least one set of strengthening moves 2 to 3 times per week.

Step by Step to Better Health!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

It is recommended that people take at
least 10,000 steps per day to maintain
good health. A pedometer is a fun way
to see if you are reaching your goals
and will give you an incentive to be
more active.

Flax Seed Benefits!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Flaxseed offers many nutritional benefits; it is high in antioxidants and Omega 3 fatty acids. Flaxseed is also high in ligans, which have been reported to have anti-tumor properties.

I put flax seed into my morning blender drink every single day.

YUM! And, Good For You Too!

We all need more water, here's a great way to get it deliciously!

To add great nutritious flavor to your
pure water, slice up some cucumber and
add fresh mint, let it sit in a pitcher or glass for about 30 minutes, stir well and enjoy.

Weight Control Does Not Include Sweetened Beverages!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to a study in the Journal
of the American Medical Association,
middle-aged women who drank one or
more sweetened beverages daily gained
an average of more than 17 pounds over
an eight-year period.

Clear Your Clutter!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Clear your clutter to gain control over your life and handle daily challenges more effectively and efficiently.

Health = Happiness!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"The groundwork of all happiness is health."
Leigh Hunt

Keep a Food Diary to Keep Track of Successes!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

As you create new habits, keep track of your daily activities. Research shows that keeping a food diary, logging your successes, and tracking your progress will focus your attention on your new habits and increase your success.

One Small Step at a Time!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To create a healthy lifestyle, focus
on what you want and make small daily
changes that move you closer to your
healthier lifestyle.

Great Tip!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Wash your hands thoroughly prior to
applying cleansing or moisturizing
products to your face. This will
prevent you from transferring bacteria
into your products and onto your face.

All That With Just Water? Yep!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Hydrating your body with pure water is
important to flush toxins from your body, give your skin a healthy glow and increase your energy.

Sleep Deprivation?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Sleep deprivation will affect your mood, energy levels, and bodily functions and accelerate the aging process. It is important to get at least 7 hours of sleep daily.

Simple Skin Solution!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Skin problems can be a result of vitamin deficiency. To have beautiful skin, eat a diet rich in vitamins and minerals from fresh fruit and vegetables.

Stressed? Do This!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To combat stress and increase your energy, take several long deep breaths throughout the day and notice how much better you feel.

What is Essentials?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

It is important to refuel your body
with nutritious food within 20 minutes
of physical activity.

The MOST nutritious food, which is also low in calories, is Univera's Essentials. Essentials has absolutely everything your body needs in a yummy, but low calorie, form. Only 200 calories for a meal that refreshes and doesn't cause cramping after strenuous exercise.

Exercise But Be Sure To Nourish Your Body!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To exercise effectively you need to
nourish your body with high quality
nutritious food.

Tiny Changes Make Big Changes!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

"True life is lived when tiny changes occur."
Leo Tolstoy

Warm Up!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Warming your body up prior to any strenuous physical activity will prevent and/or reduce strain and muscle pulls, tears and soreness.

Great Idea!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To encourage your child to be more active, consider giving gifts that will encourage physical activity such as a bike, roller blades, soccer ball or basketball, dance lessons or sports equipment instead of video games or DVDs.

Yummy and Nutritious!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A recipe for a quick, easy and nutritious broccoli salad: combine tablespoon apple cider vinegar, 1 tablespoon agave nectar, 1 tablespoon olive oil; pour over 2 shredded carrots, 1 shredded broccoli stalk and 1 shredded zucchini; season with garlic, salt and pepper to taste; mix well; chill and serve.

Which Two?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A man's health can be judged by which
he takes two at a time - pills or stairs.
Joan Welsh

Have You Reached a Plateau?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you have reached a plateau with weight loss, consider adding strength training to your exercise regimen. Strength training twice a week will build muscle and increase your metabolism so you will be able to burn fat.

One Baby Step at a Time!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you would like a healthier lifestyle, pick one small item you could change each week that would move you closer to your healthier lifestyle.

This works for your children also. Just change one thing at a time, one baby step at a time.

Slow Down!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you want to lose weight, slow down
when you are eating and chew your food
well. Create an environment with soft
soothing music and a beautiful table to encourage you to eat slower and enjoy your food.

It takes your body a few minutes to signal your brain that you are full, so slowing down will help you to not overeat while waiting for the signal!

How to Lose Weight?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

It takes 3500 calories to gain a pound.
If you want to lose a pound per week,
reduce your calorie intake by 250 calories and incorporate daily physical activity that will burn 250 calories.

Correlation Between Screen Use & Overweight?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to the American Academy of
Pediatrics, 25% of children and teens
spend at least 4 hours in front of a
screen (television, computer or video
games) per day. They found that there
is a direct correlation to the hours
spent in front of a screen and being
overweight.

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study at the University of California found that Omega 3 fatty acids increase oxygen delivery during exercise. Some great sources of Omega 3 fatty acids are: walnuts and flaxseeds.

Univera has many products with Omega 3's in them. Email me if you would like more info: ellouise@ececonsultants.com

Motivation or Habit?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Motivation is what gets you started.
Habit is what keeps you going. Jim Ryun

Muscles Sore? Here's a Natural Way to Help!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A natural way to reduce muscle soreness and speed recovery after an intense workout is to eat red and purple fruits such as cherries, blueberries and strawberries. These fruits contain anthocyanins and antioxidant compounds, which reduce inflammation.

Natural Foot Scrub!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A natural, soothing foot scrub is to mix 10 pureed strawberries with 2 tablespoons of olive oil and 1 teaspoon of sea salt.
Massage the paste into your feet, rinse well and pat dry.

What's Best When Selecting Fruits & Vegetables?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Fresh is best, when selecting fruits and vegetables. If fresh is not available, then frozen is second best. Canned fruit and vegetables have the lowest level of nutrients.

And, of course, be sure that you use organic fruits and vegetables so that your body doesn't have to get rid of those toxic pesticides!

Cholesterol High? Here are some ideas!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Researchers at Columbia University found that LDL cholesterol levels were 5% lower for people who added 3 more grams of soluble fiber to their diet for 6 weeks.

To have a healthy heart, add these two products to your regimen:
1. Florasterol - helps keep cholesterol at a healthy level
2. Rhythmatix - contains lipids and other healthy ingredients to help the heart to be healthy

Change Your Mind.....It's Healthy!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.
William James

One of the hardest changes to make is to a healthier lifestyle...but it's possible. Yea!

How to Choose Your Fruits & Vegetables!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Select fruits and vegetables that have a deep, rich color. Vibrant color means higher levels of nutrients and antioxidants in the fruit and vegetables.

Wash them in a fruit/vegetable rinse before putting them into the fridge so that they are ready for when the munchies start. Have the ones that don't need refrigeration arranged attractively in a bowl for a handy snack for your children.

Are You Stressed? Laugh a Little!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

There are many potential stressors in life.
One way to combat stress is humor and wit.
You cannot laugh and be stressed out at the same time.

Support Helps When Changing Your Lifestyle!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you are transforming your lifestyle from an unhealthy one to a healthier one, enlist the support of friends and family to guide you through the transition.

Too Rainy to Exercise Outdoors? Then Workout Indoors!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Researchers at Brunel School of Sport and Education in England found that treadmill runners who listened to high-energy music had 15% more endurance and felt more positive after a hard workout.

Tips to Help You Exercise!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Place exercise clothes and shoes where you will see them so that they will remind you to get your daily physical activity.

No Time to Exercise?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

In order to fit regular physical activity into your day, schedule it in your appointment book. Make it a non-negotiable appointment.

Set Yourself (and your children) Up To Eat Healthier!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"


To set yourself up to eat healthy, stock your refrigerator and pantry with fresh whole natural foods. Have plenty of fresh fruits, vegetables, whole grains, healthy fats and lean protein sources available

Want To Lose Weight? Here's One Method!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To ensure weight loss success, remove all refined processed foods that are high in fat and sugar from your refrigerator and pantry.

This helps when you are trying to help your child(ren) lose weight too. If the only items available are healthy ones, it's easier to avoid fighting with children about what they eat.

How to Lose Weight Permanently?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Clinical studies of motivated people who want to lose weight and change their eating habits found that having specific meal plans customized to their food preferences and social habits are highly effective in improving their diets for more than one year.

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A simple tasty way to prepare sweet potatoes is to peel and slice them into strips, spread them on a baking sheet, lightly spray with canola oil or olive oil and sprinkle with sea salt, pepper and cinnamon. Bake at 425 degrees for 15 minutes.

A variation is to do the same thing but leave off the pepper and cinnamon and substitute rosemary. The smell is magnificent! And the taste is incredible!

Healthy Home or Toxic Home?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To prevent toxic fumes in your home,
store cleaning products, wood and silver polishes, paint cans, and liquid solvents in a garage or outside storage shed.

Dust? Keep It Down!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To reduce dust and maintain cleaner air in your home, change your furnace and air conditioner filters monthly.

Much of the dust in your home is from cast off skin cells!

Eat Your Dark Greens---and Encourage Your Child to Eat Them Too!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Dark leafy green vegetables are
packed with nutrients. They contain
large amounts of beta-carotene, folic
acid, calcium and fiber.

Too Much Sodium = Not Enough Potassium

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Many people are deficient in potassium
from not eating enough fruits and veggies and consuming a lot of sodium in processed foods. A great source of fiber and potassium is figs.

How To Get a Good Night's Sleep!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To ensure a good nights sleep, eliminate all electronic equipment from your bedroom.
Remove computers, televisions, faxes and radios.
Electronics generate a constant electromagnetic field that can negatively affect your sleep and that of your child.

What To Do With The Clutter?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Once you have sorted out your clutter,
get rid of it immediately. Do not be
tempted to keep it around in boxes or
bags. It will just become more clutter.

Children's old toys, books and clothing can be donated to charity. Involve your children in this process!

Stuck? Eliminate Clutter!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you are feeling stuck in life, start to clear out your clutter and notice how new possibilities surface when you eliminate clutter.

Is your child's room a cluttered mess? Could s/he eliminate clutter and thereby increase homework effectiveness?

Exercise and then Sweat to release Toxins!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

After exercising, consider relaxing for a few minutes in a dry or radiant heat sauna.
This is an effective way of getting your cells to release fat stored toxins through sweating.

No Time to Exercise?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Those who think they have not time for
bodily exercise will sooner or later have to find time for illness. Edward Stanley

Encourage your children to be active and exercise too!

Scrub! Scrub! Scrub!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A natural salt and oil scrub will help your skin shed its old dead cells and leave your skin smooth and soft.

To make a natural salt and oil scrub, mix one cup of dry Epsom salt with one-Tablespoon organic vegetable oil. Rub the salt and oil mixture all over your skin while standing in the bathtub or shower. Rinse well.

Are Your Cells Starving?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Nutrients for the body are carried
to your cells in water. If you are
chronically dehydrated, your cells
are unable to get the nutrients they
require to thrive.

In addition, by drinking more water you will feel fuller and this will help control weight.

Liquids Are Not the Same As Water!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To properly hydrate your body, drink
at least 64 ounces of pure water daily.
Consuming tea, coffee, alcoholic beverages, sodas and fruit drinks will not adequately hydrate your body.

Remember to drink only filtered water, not tap water, for best results. Encourage your children to drink water also.

Health Coaching Info!

Have you wondered if Health Coaching is for you? When you choose me as your Health Coach, I have a helpful website to which you have private access. This excellent website has trackers so you can track your exercise, food intake or whatever else you would like to track. I can put articles (on whatever subject you are interested in) into your library for you to read. The site is HIPPA approved and extremely secure; I am the only one who can read the info you send to me by email and all your personal information is also secure.

Check it out! www.healthcoachingu.com

It's HOT! Are You Hydrated?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Are you well hydrated? A good way to know if you are hydrated is to check the color of your urine. It should be pale yellow or have almost no color.

One way to help children remain hydrated is to put a teensy bit of Stevia in their water bottles. Stevia tastes sweet without the deliterous effects of sugar....and it feeds the pancreas.

Parsley? Yep!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Fresh parsley is a flavorful way to add significant amounts of trace elements such as copper, magnesium, molybdenum and zinc to your soups, stews, sauces, vegetables and salads

To get your kids to eat it: Just grind it up really small and hide it in the salad or the salad dressing.

Exercise for Deeper Sleep!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to Dr. Peter Hauri and Dr. Shirley Linde, a brief period of moderate exercise within 3 to 5 hours of bedtime or a warm bath or shower within 3 hours of bedtime will deepen sleep.

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Sleep is interwoven with every facet
of daily life. It affects our health
and well-being, our moods and behavior, our energy and emotions, our marriages and jobs, our very sanity and happiness.
Peter Hauri PhD

Dr. Ellouise: One way to help you sleep better is to have some lavender in a small cloth pillow. Shake it or microwave it just before bed and the aroma will help you sleep.

This works for children too!

Mint Helps Work Production? Really?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Researchers at Rensselaer Polytechnic
Institute showed that people who work
in pleasantly scented areas performed
an average of 25% better than those that did not. Peppermint is the top scent for raising energy and attention.

Relax! It's Good For You!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Stress ages you very quickly. Learning relaxing techniques can help you be healthier.

A quick relaxation technique is to breathe in and shrug your shoulders lifting them towards your ears and then as you breathe out, completely relaxing all the muscles from your neck to your shoulders, across your upper chest and upper back and say Ahhhh.

Mismanage Your Stress?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Mismanaged stress can affect your immune system, heart function, and nervous system, reduce mental clarity and memory, increase blood pressure and lead to pre-mature aging.

Ageless Xtra, from Univera, helps you to manage stress. Check out the info at www.ececonsultants.com and click on the health tab.

Coping with Stress?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to a Harvard study, people who coped poorly with stress became ill more often than those people who coped well with stress.

One way to help deal with stress is the Ageless Xtra from Univera. It TRULY does help the body manage stress! Give me a call or email me to find out more.

Ellouise 253 241-5151 or ellouise@ececonsultants.com

What's Your Committment?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Anything less than a conscious commitment to the important is an unconscious commitment to the unimportant. Stephen Covey PhD

Cut the Fat!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To select healthy lower fat options
at restaurants look for dishes that
are poached, dry broiled, roasted,
garden fresh or steamed.

Help your child's health by modeling this way of eating!

Check Your Cords!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Many electrical fires occur each
year from malfunctioning electrical
cords. Do not use any appliance with
frayed or damaged cords, or that have
a damaged plug or loose prong.

Protect Yourself!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

It is estimated that three hundred people die of carbon monoxide poisoning each year in the United States. To protect you and your family from carbon monoxide poisoning, install a carbon monoxide detector on every level of your home.

Children, because of their size, succomb more quickly than adults so protect your children!

Fresh Foods?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To keep foods fresh and prevent spoilage in the refrigerator, set the temperature inside the refrigerator to 35 to 40 degrees Fahrenheit. Use a thermometer to check the temperature and adjust the temperature setting as necessary.

Poisons & Kids

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Never store poisonous liquids in a beverage container. Many small children are poisoned each year from drinking household chemicals stored in beverage containers.

Protect Your Kids......and Everyone Else!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Leave hazardous or poisonous materials in their original package with the labels intact.
These labels contain valuable information in case of an accidental poisoning.

Stress is Harmful to Your Body. How to Reduce?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To reduce stress levels learn to say no when a request is unreasonable, difficult to accomplish in the time allotted or is not something you would enjoy doing. The more you practice saying no the easier it will become to say no.

Problems.....or Opportunities?

A healthy way to deal with problems is to view them as opportunitites.

Change your thought processes and change your life!

High Blood Pressure?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Did you know high blood pressure makes
you 12 times more likely to have a stroke and 6 times more likely to suffer a heart attack? You can lower your blood pressure by following a healthy lifestyle, such as exercising, eating a healthy balanced diet and lowering your salt intake.

Is Your Life High Stress? Do You Also Eat a High Sodium Diet?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study at Johns Hopkins University in Baltimore found that a high sodium diet plus a high stress lifestyle increase the possibility of developing high blood pressure over 10 times more than either of these factors on their own.

Nix the Chemicals in Your Home for Better Health!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Instead of chemical air fresheners, use fresh cut flowers or a bowl of fresh herbs to add a pleasant fragrance to rooms.

Maximize the Benefits!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To maximize the benefits from your aerobic exercise routine, have brief intervals of speed. For instance if you walk, add in some brief periods of jogging.

Improve Your Memory While You Improve Your Body!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Daily or almost daily aerobic exercise, such as brisk walking, running or a vigorous bike ride will improve your memory by stimulating the production of new neurons in the hippocampus.

Help Your Child, Help Yourself to be a Healthy Weight!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to the Rand Institute being obese leads to pre-mature aging by as much as 20 years.

Wisdom!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Maintaining order rather than correcting disorder is the ultimate principle of wisdom.
To cure disease after it has appeared is like digging a well when one already feels thirsty or forging weapons after the war has already begun. The NEI JING

Build Up Your Immune System!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Mind body researchers have found that
holding in anger and grief will suppress the immune system. Learn to express your emotions in a positive manner.

Teach your children to do the same!

Then, think on those things that are good, right and true.

Avoid Back Pain!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To avoid back pain, maintain good posture, sit and stand well-balanced. Also avoid twisting and bending at the same time and perform back stretching exercises regularly.

Poor Posture?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Poor posture may lead to neck
and back pain, headaches, vision
problems, breathing difficulties,
numbness in arms, wrists or feet.
Poor posture is usually related to
habitual ways we hold and carry
our bodies. Start today to focus
on improving your posture.

How's Your Posture? How's Your Child's?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Poor posture puts strain and wear on
your muscles and bones. Poor posture
may result in body parts wearing out
quicker, moving fluid through the body
becomes difficult and you are more prone to injury.

No Time to Exercise? Are You Sure?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

One of the best ways to ensure you have time for exercise is to set an appointment in your
calendar for the days and times to exercise.
Make it a non-negotiable appointment.

No T

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

One of the best ways to ensure you have time for exercise is to set an appointment in your
calendar for the days and times to exercise.
Make it a non-negotiable appointment.

Are You Aging? Or Just Getting Less Active?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Much of what we call aging is nothing more than the accumulation of a lifetime of inactivity.
Muscles shrink. Body fat increases. The results are an increased risk of diabetes, hypertension and osteoarthritis. By preserving muscle mass we can prevent these problems from occurring.
Dr. William Evans Tufts University

How to Maintain Flexibility?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To maintain flexibility, incorporate simple stretches into your daily routine. Stretches should be performed carefully and slowly to avoid pulling muscles or damaging connective tissues in joints.

Help or Hurt?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To improve the nutritional quality of
your diet, and that of your child's, become
more aware of what you eat. Ask yourself before you eat
anything: "Will this support my health
and well-being or undermine my health?"

Take Small Steps to Better Health!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Do you eat a healthy balanced diet?
If not, start to slowly eliminate
unhealthy foods, such as refined
processed foods that are high in
fat and sugar and replace them
with healthy foods such as raw
fruits and vegetables, whole
grains and lean protein sources.

No Time for an Hour of Exercise?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A Northern Arizona University study found that mood improves and fatigue reduces after only 10 minutes of exercise. If you don't have time for a 20-30 minute workout, start your day and end your day with a 10 or 15 minute workout.

Even a Small Step in the Right Direction is Good!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to a study in the American
Journal of Clinical Nutrition, a slight fitness level is better than no fitness level. The more physically fit you are the lower your risk of dying from a heart attack.

Want to Quit Smoking?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you are interested in quitting smoking, you will find it helpful to avoid stimulants such as coffee, tea, alcohol and chocolate.
These stimulants will increase your cravings for cigarettes. Instead drink plenty of water, fresh squeezed juices and caffeine free herbal tea.

Remember that second hand smoke is detrimental to your family's health so quitting is a wonderful contribution!

Are You Getting Enough Sleep? Is Your Child?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Harvard researchers have found that low light levels stimulate the pineal gland to secrete melatonin. Keeping the lights low for a few hours before bedtime can help you fall asleep easily.

Rest Your Eyes!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you spend a lot of time working on
the computer, rest your eyes approximately every 20 minutes. Just look away from your computer screen for a minute or two.

How To Get Kids To Eat Healthier?

What I found, during the years that I was the owner of a small private school, was that kids would eat what they grew.....even vegetables! You can easily grow a small garden plot which has some interesting veggies in it (well, maybe it's not so easy but it's certainly worth it to hook them on healthy eating!).

Here's an article about locally grown foods and it has some suggestions about growing foods in your own garden:

http://www.thenewstribune.com/soundlife/v-printerfriendly/story/706932.html

Just ONE Softdrink?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Childhood obesity is on the rise. Did
you know just one sugary soft drink per day increases a child's risk of obesity by 60%?

Childhood Obesity Tsunami!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The Tsunami of childhood obesity has
not yet hit the shore. It takes many
years for complications to develop.
If the clock starts ticking at age 12
to 14, the consequences to public health are potentially disastrous.
Dr. David Ludwig

Zinc Deficiency?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Symptoms of Zinc deficiency are weakened immune system, impaired wound healing, poor fetal development and reduced sexual potency in men.

Got Zinc?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Zinc is the single most nutritional
deficiency in North America. Major
sources of zinc are whole grain breads
and cereals. Refined white flour and
sugar have no zinc and deplete the body of B vitamins.

Want LESS Wrinkles?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study in the American Journal of
Clinical Nutrition found that people
who ate foods rich in Vitamin C had
fewer wrinkles and less age related
dry skin than those who had a diet
low in Vitamin C.

Brush Your Teeth for Better Gum Health!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To maintain teeth and gum health,
brush your teeth at least 2 minutes
twice daily with a soft bristle brush.
For better cleaning select a toothbrush that has bristles of varying lengths to reach hard to clean areas.

Teach your children to brush correctly!

Eat Fast, Gain Weight?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A Japanese study found that people who
eat fast are more likely to gain weight and develop diabetes than people who eat slowly and chew their food well.

As John Robbins said, "Eat mindfully."

Friends Linked to Health!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Strong social connections are linked to overall health and well being. To meet people and create friendships, consider joining a social organization, volunteer for an association, join a walking group, take classes or organize a block party with your neighbors.

Got Stress? Get Friends!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to Dr. Micah Sadigh, having
good relationships with people who don't judge or criticize you is a great buffer against stress. Chronic stress will weaken your immune system, age your cells faster and shorten your lifespan by 4 to 6 years.

Got Friends?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Researchers have found that people without social connections were 2 to 3 times more likely to die younger than those with strong social connections.

More is Better!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For optimal health it is recommended
that you eat 7 to 9 servings of fresh
fruits and vegetables daily. A simple
way to get in more fruits and veggies
is to have one or two servings with
every meal.

Reduce Cancer Risk!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Reduce your cancer risk by consuming a variety of fresh fruits, vegetables, legumes and limit refined, processed foods. Cancer feeds on sugar.

Diet Has An Effect on Health......Duh

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The American Cancer Society and The American Institute of Cancer Research agree that diet contributes significantly to some forms of cancer. Thirty to forty percent of cancers are directly related to diet.

Are You Listening To Your Body?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Our bodies have voices. They
are most often drowned out by
the constant babble of the world
we create for ourselves, but they
are there, waiting, and willing to
tell us what they need. Most often
subtle and quiet, the voices get
louder as we refuse to listen.
Dr. Judith Petry

Are You Strength Training for Better Bones?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Strength training involves using free
weights, your own body weight, resistance bands or weight machines to increase muscle strength and endurance. Strength training is great for your bones and reduces your risk of osteoporosis.

Move to Help Prevent Colds!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Researchers at the University of South Carolina in Columbia found that people who had moderate to high levels of physical activity experienced 20-30% fewer colds than those with low activity levels.

MOVE!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Any activity that gets your heart rate up and moves your muscles qualifies as physical activity. Some ideas to live a more active lifestyle are gardening, cleaning your home, washing your car by hand, skating, walking briskly or bouncing on a mini trampoline.

So, when watching TV: get out your mini trampoline and run on it instead of sitting down! This will help your ADHD child also!!!

Eliminate Foods High In Sugar and Fats!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Food can be like a powerful drug. It can have a chemical affect on our body and alter our emotional state. To keep your mind clear and body in balance, eliminate foods high in refined sugar and unhealthy fats and replace with high quality nutritious food.

Move!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The human body is meant to move. By
incorporating physical activity into
your daily routine you will improve
your overall health, well-being and
quality of life.

Move outside in the sunshine and you'll get that Vitamin D we talked about!

Want a Cancer Fighter?

Vitamin D may be an all purpose cancer fighter. "Getting enough lowers your risks for breast and colon cancers by 30-40%" Michael F. Holick, MD, Boston

Humming for Heallth? Hm-m-m-m

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A study in the American Journal of Respiratory and Critical Care Medicine found that humming increases gas exchange in the nasal sinuses.

Humming holds more oxygen as you exhale which makes each breath more efficient in oxygenating your blood.

Br-r-r-r, It's Good For You!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Cold showers have many benefits such as, improving circulation, better looking skin and healthier hair, and they can energize and invigorate you. The best way to take a cold shower is to start with lukewarm water and then reduce the water temperature slowly and spend the last few minutes of your shower in cool to cold water.

Stress is Killer! Reduce It by Simplifying Your Life and Your Child's Life!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To reduce stress and gain energy,
simplify your life. Begin today
to eliminate unnecessary activities
and clutter that complicate your
lifestyle and takes up your precious
free time.

Eliminate "Should" From Your Life!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Many people are having their energy
depleted because they feel they should
be doing something that they are not.
Eliminate should from your vocabulary
and replace it with goals and an action plan to create what you want.

Strong People Stay Young!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Strength training is an excellent way to reduce your risk for injury as you age.
Strong muscles support and nourish bones and joints and hold them in good alignment.
Weak muscles are more prone to injury.

Get Your Family OFF Sugar!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to Dr. Don Colbert, the
average American consumes 170 pounds
of refined sugar a year. About 75%
of the sugar is hidden and 20% of our
diets are composed of white sugar and
sucrose. This is extremely dangerous
since sugar actually feeds cancer.

Keep Focused on Your Health Goals!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To keep focused on your goals, write them down and post them where you can read them often. The more clear your goals, the easier it will be to accomplish them.

Thinking of Getting Fit?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Pilates is an excellent form of physical activity which increases strength and flexibility. It has been shown to be effective for people of all ages and physical conditions.

Reduce Stress! Be Healthier!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you are looking for an inexpensive and quick stress reducer, listen to music, sing or hum your way through work or stressful situations. Music helps you relax and release stress.

Another stress reliever is race walking, jogging or running.

Be Kind, Help Your Immune System!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Researchers at Ohio State University found that couples that are nasty and sarcastic with each other during fights have weakened immune systems.

And, children living in these circumstances are affected also.

Moth Balls? Be Careful!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Mothballs are used to kill moths,
eggs, larvae and should be kept in
an air tight container in order to
ensure no harmful vapors are released
into your home. If you store clothes
in mothballs make sure to wash them
before wearing and avoid contact
with mothballs on your skin.

Hm-m-m, with those kind of precautions, does it seem as if it might be better not to use them at all?

Drink CLEAN water!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Reverse osmosis water filters purify
drinking water. They remove dirt, odors, chlorine, chemicals, lead and other metals, salts, nitrates and fluoride from water.

Don't Clean With a Deadly Gas!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Did you know that you should never mix ammonia and chlorine bleach? These two chemicals, when combined, create a deadly gas.

Natural Disinfectant!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To create your own natural disinfectant
cleaner: Combine 2 cups of warm water
with 15 drops of grapefruit seed extract and pour into a spray bottle. Grapefruit seed extract also whitens tile, tubs and sinks.

Pineapple Salsa....YUM!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To make Pineapple Salsa: Combine 1 small chopped pineapple, 1 diced red onion, 1 teaspoon of fresh lemon juice, a 2 inch piece of gingerroot finely chopped and 1 tablespoon of chopped mint. Mix well and chill

To add heat: Add a wee bit of powdered red chili pepper.

Got Bromelin?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Pineapple contains the enzyme bromelain which is a potent anti-inflammatory. It is also rich in vitamin C; this combination helps the body heal faster from bumps and bruises and eases pain from arthritis and sore throats.

For best results, eat it raw, not canned or cooked.

Limit Water Drinking With Meals!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To prevent diluting your gastric juices, drink no more than 4 ounces of liquid with meals. Hydrate with water at least 15 minutes before eating.

A Healthy Life!

A healthy life includes being forgiving, not holding grudges, being peaceful, and seeking to help others. Unhealthy habits such as unforgiveness, bitterness, and selfishness affect not only your mental health but your physical health as well.

Remember, your children are watching how you handle the tough situations in your life and they will follow your leading!

Do Your Children Get Enough Exercise? Do You?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Regular physical activity promotes health and improves the functioning of the digestive system, stimulates lymphatic flow which promotes elimination of toxins from the body and supports the immune system.

Healthy Gastrointestinal System?

Maintaining a healthy gastrointestinal system is crucial for optimum health. A stressful lifestyle may affect digestive enzyme production, reduce gastrointestinal motility and interfere with overall function of the gastrointestinal system.

Drinking Aloe Gold will help maintain a healthy gastrointestinal system. See my website, under the health issues tab, for further info: www.ececonsultants.com

Basil Destroy Bacteria!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Basil leaves are rich in oils that decrease inflammation and destroy harmful bacteria.
Add fresh basil leaves at the end of cooking to keep their flavor and nutrients intact.

Are You and Your Children Metabolically Balanced?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The key to maintaining metabolic balance is to maximize nutrition and to eliminate toxins.

Are You Lonely Tonight?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Loneliness has been shown to shorten lifespan while having plenty of friends improves health and prolongs youth.

To find a friend........be a friend!

Interesting Theory

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A Harvard University study found that
people with few social contacts were
2 to 3 times more likely to die during
the following 9 years than those people with more social connections. Having a healthy lifestyle does not counteract the effects of loneliness.

Absorb All the Nutrients Possible?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Your body will be unable to properly absorb nutrients if you eat in a hurry or are in an angry or stressed out state. To center and calm yourself before eating, take several slow deep breaths and chew your food slowly and thoroughly.

Boost Your Immune System!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Brussels sprouts are packed with nutrients.
They contain vitamins B1, B2, B6, C, E and K, beta carotene, folate, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, fiber, Omega 3 oil and protein.
With all these vitamins and minerals they help boost your immune system.

Give Yourself and Your Children Cruciferous Vegetables!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Cruciferous vegetables such as broccoli, bok choy, Brussels sprouts, cauliflower and cabbage contain phytonutrients which help cleanse the body of cancer causing substances. They are also a good source of beta carotene, vitamins C and E, folate, and calcium

Have a Teen with Acne?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

This juice is a natural way to repair your skin from acne, rashes, and sagging skin. Juice 2 cucumbers, ½ red bell pepper,
1 carrot and ½ apple. Enjoy this refreshing, rejuvenating drink.

Stimulate Smell for Better Memory?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Research has shown that smell has a
strong influence on our bodies and minds.
Stimulating the olfactory nerves inside your nose will activate the limbic system of your brain, which is associated with mood and memory.

Saturated Fats, Hydrogenated Fats, Trans Fats--NO NO!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Saturated fats found in butter, palm kernel oil, peanut oil and lard have been found to elevate triglycerides and cholesterol. They also have been linked to increasing the risk of heart attack and stroke. It is best to avoid saturated fats in your diet and that of your children.

Improve Circulation and Lower Blood Pressure!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Bicycling is an excellent form of exercise.
It increases your blood circulation and has been shown to lower blood pressure.

Buy Organic Oils for Better Health

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

When selecting oils to purchase, it is best to buy organic, cold-pressed minimally processed oils.
Store your oil in the refrigerator in dark glass containers to prevent rancidity and replace your oil every three months.

Use Monunsaturated Fats for Better Health for you and your child!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Monounsaturated fats contain essential
fatty acids such as omega 3 and gamma
lineolenic acid, which are essential
for brain function and development,
skin and vascular health and proper
immune system function.

Need More Nutrition? Look to the Sea!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Sea Vegetables such as kombu, nori, kelp and wakame contain 92 nutritional elements. You can add them to soups, stews or stir fries to add extra nutrition and flavor.

Results of a Poor Diet?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

According to the U.S. Surgeon General of the 2.2 million deaths in America each year, 1.8 million are diet related.

Having a Professional Health Coach will help you in making better diet decisions!

How to Keep Health Goals?

A good way to keep your health goals is to write them down and post them where you will see them frequently (bathroom mirror, refrigerator door, etc.)

Another good way is to make REALISTIC health goals! Losing 50 pounds for your high school reunion that's happening in 2 weeks is not realistic. And, when you fail it's very discouraging and you give up, sometimes even gaining weight!

Happy and Healthy?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

A happy mind automatically thinks happy thoughts, and a healthy body automatically hungers for healthful foods.

Dr. John Gray

Walk to Crush a Chocolate Craving!

Chocolate eliminates the body's ability to assimilate calcium, which is not good for us ladies.

Here’s how to quickly and easily crush a craving for chocolate: Use your feet.

Literally. A walk worked wonders for a small group of chocoholics. When compared with a couch-potato group, the chocoholics experienced a major drop in chocolate cravings after only 15 minutes of putting one foot in front of the other.

Also, a craving for chocolate is a lack of magnesium so if you will take some cal/mag supplements, you won't have the craving to begin with!

High Blood Pressure? Here's Help!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

The American College of Sports Medicine found that regular aerobic exercise can lower systolic and diastolic blood pressure by as much as 10 points. Brisk walking just 30 minutes five times weekly really adds up.

Are You (or Your Children) Dehydrated and Don't Know It?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Dehydration may show up as a headache,
tiredness, lightheadedness, nausea or
anxiety. If you experience any of these symptoms, drink 1 to 2 glasses of pure water and notice if you feel better.

Fresh Aire Indoors?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

To naturally freshen and humidify your air, put a large pot of water on the stove to boil and add some cinnamon sticks and cloves. Let it simmer until the water is nearly gone.

Are You Cleaning?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Dirty wet buckets can be a breeding
ground for bacteria. After you use
a bucket to clean your house, empty
it and wash it with a little bleach
or rubbing alcohol and dry well. This
will prevent spreading bacteria around
your home the next time you clean.

Unhealthy Cravings?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

If you experience a craving for unhealthy food, distract yourself for 10 minutes.
Often you will find once you get busy doing another activity, the craving will pass.

Do this with your children too and they will be healthier!

Read the Labels!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

For optimal health for you and your children, read food labels and avoid foods containing additives such as:
artificial colors, nitrates, sulfites, MSG, food preservatives, synthetic flavors, food waxes and genetically modified foods.

Also, avoid hydrogenated oils (trans-fats) and sugar in any form, including high fructose corn syrup.

Just a little overweight?

In a recent study, doctors who were only slightly overweight had a higher risk of heart attacks as shown in the article below.

".. some of our colleagues in the Physicians Health Study -- about 40 percent of the more than 21,000 participating docs -- are a little overweight. They're sporting BMIs of 25 to 29.9, or waists of 37 to 41 inches (measured at the belly button while sucking in). That's not enough weight to be obese, but it's too much to get them featured on the next Hot Doctors calendar.

And the newest findings from that study suggest that they -- and YOU, of course -- have more to worry about than losing the June slot to McDreamy. Carrying just a little excess weight gave these guys a 49 percent higher risk of heart failure than their lean counterparts. (Obese people had a 180 percent higher risk).

Heart failure is common but serious stuff: It means the heart can't keep up with your body's demands on it. Pressure rises in the heart, and blood and fluid backs up into your lungs, so you get tired and short of breath easily."

So get your weight down! If you need help, just give me a call and we can start on a Health Coaching program that fits your needs and pocketbook.


See the full article at: http://seattlepi.nwsource.com/health/395487_stayyou12.html

Childhood Fitness Tied to Adult Health

A person's fitness level in childhood seems to influence certain measures of their health as young adults, new study findings suggest.

See the full article at http://www.reuters.com/article/healthNews/idUSTRE5084NL20090109

Children Should Wear Helmets...And Adults too!

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Wear a helmet while bike riding. This will reduce your risk of head injury by 85% and brain injury by 88%.

Why Stop Smoking in 2009?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Smoking cigarettes increases your risk of developing diabetes, dementia, stroke, heart disease and cancer.
For optimal health, quit smoking.

This might seem "easier said than done" but a health coach can help you! Check my website at www.ececonsultants.com and click on the "health issues" tab for more info about health coaching.

Trans Fats

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Trans fatty acids found in margarine,
processed baked goods, fried foods and
saturated fats found in meat and full
fat dairy products have been shown to
make brain cells hard and rigid. These fats also interfere with your brain's ability to process information quickly.

Fast Food Near Your Child's School?

Adolescents who go to school within a half-mile of a fast-food restaurant are more likely to be overweight or obese than kids whose schools are further away, new research suggests.

The young people in the study also ate fewer servings of fruits and vegetables and drank more soda if there was at least one fast food restaurant within a half-mile radius of their school, Drs. Brennan Davis of Azusa Pacific University in Azusa, California and Christopher Carpenter of the University of California at Irvine found.

See the full article at: http://www.reuters.com/article/healthNews/idUSTRE5013LU20090102

How Much Water Should I (and my children) Drink?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Drinking half your body weight in ounces of water per day is a simple calculation to ensure you are well hydrated. For example, if you weigh 160 pounds, it is recommended that you drink approximately 80 ounces of water per day.

Liquids During Meals?

Health Tip of the Day
"Getting Fit. . . One Step at a Time"

Avoid drinking liquids with meals. Liquids will dilute your digestive enzymes and interfere with the digestion process.