Benjamin Franklin Says.....

"The best doctor gives the least medicines." Benjamin Franklin

Plan Ahead!

Ensure you have healthy meals by planning a week's worth of meals, make a detailed grocery list and purchase what you need to easily prepare the meals for the week.

Deodorize Carpet Naturally!

Deodorize carpet naturally by sprinkling baking soda or cornstarch on the carpet or rug, using about 1 cup per medium-sized room. Let it sit for about 30 minutes then vacuum.

Eat Mindfully!

Reduce stress and increase mindfulness when eating by tasting, smelling and savoring every bite of food instead of eating on the run or rushing through the meal.

Low Impact Aerobic Exercise.....With Rhythm!

Ballroom dancing is a fun form of low impact aerobic exercise. It also helps people develop coordination, balance and rhythm.

Hearing Loss?

Studies have found that prolonged exposure to noise such as working in a loud restaurant, taking a 2-hour motorcycle ride or mowing the lawn for several hours can lead to hearing loss.

Protect Your Eyes!

Protect your eyes when working with chemicals, power tools and factory or construction equipment by wearing protective goggles.

Take Care of Your Vision

Take care of your vision by consuming a varied diet with adequate vitamin C, vitamin E, beta-carotene, and zinc which are essential for eye health.

Find a Mentor!

If you wish to improve your health, look for role models who have already achieved the health you desire. Learn from their experience and model their behaviors.

Correct Kegel Exercises

To perform Kegel exercise, focus on tightening only pelvic floor muscles. Do not flex the muscles in your abdomen, thighs or buttocks. Repeat 50 to 100 times daily for best results.

Kegal Exercises

Kegel exercises are beneficial to prevent or control urinary incontinence and other pelvic floor problems.

Obesity Leads to Liver Disease?

According to Eric Braverman, MD obesity leads to liver disease. The build up of fat cells impairs the liver's ability to properly cleanse the body of toxins and increases your risk for infection and illness.

Decrease Your Risk of Osteoporosis

Decrease your risk of osteoporosis by quitting smoking, limit alcohol consumption, regular physical activity, adequate calcium and vitamin D intake.

Artichoke Preparation

To prepare an artichoke for steaming, grilling or roasting; trim approximately 1 inch off the top and bottom and cut the tips of the leaves with scissors, rub cut areas with lemon juice to prevent browning.

7 Foods to Avoid - Part 2

2. The Farmer Won't Eat: Corn-Fed Beef
Joel Salatin is co-owner of Polyface Farms and author of half a dozen books on sustainable farming.

The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. But more money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. "We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure," says Salatin.

The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers' markets, and nationally at Whole Foods. It's usually labeled because it demands a premium, but if you don't see it, ask your butcher.

Budget tip: Cuts on the bone are cheaper because processors charge extra for deboning. You can also buy direct from a local farmer, which can be as cheap as $5 per pound. To find a farmer near you, search eatwild.com.

Stretch Your Back!

To stretch your back, lie flat on the floor, bend your knees, place your hands around them, pull your knees toward your upper chest while lifting your shoulders and back off the floor.

I have been doing this exercise since my car accident in 1995. It really feels good and helps the pain a bit.

Want to Quit Smoking? Here Are Some Tips

If you would like to quit smoking, keep a diary for one week recording the time and place of each cigarette smoked in one column and another column with the triggers (habits, anxieties, social drinking, etc.). At the end of the week, note patterns and brainstorm ways to avoid triggers.

7 Foods You Should Never Eat - Part 1

The following info comes from Prevention Magazine.  I found it fascinating.

Food scientists are shedding light on items loaded with toxins and chemicals--and simple swaps for a cleaner diet and supersized health.
Clean eating means choosing fruits, vegetables, and meats that are raised, grown, and sold with minimal processing. Often they're organic, and rarely (if ever) should they contain additives. But in some cases, the methods of today's food producers are neither clean nor sustainable. The result is damage to our health, the environment, or both. So we decided to take a fresh look at food through the eyes of the people who spend their lives uncovering what's safe--or not--to eat. We asked them a simple question: "What foods do you avoid?" Their answers don't necessarily make up a "banned foods" list. But reaching for the suggested alternatives might bring you better health--and peace of mind.

1. The Endocrinologist Won't Eat: Canned Tomatoes
Fredrick Vom Saal, is an endocrinologist at the University of Missouri who studies bisphenol-A.

The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people's body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. "You can get 50 mcg of BPA per liter out of a tomato can, and that's a level that is going to impact people, particularly the young," says vom Saal. "I won't go near canned tomatoes."

The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe's and Pomi.

Budget tip: If your recipe allows, substitute bottled pasta sauce for canned tomatoes. Look for pasta sauces with low sodium and few added ingredients, or you may have to adjust the recipe.

Optimists Live Longer....Yea!

According to research at the University of Pittsburgh, feeling optimistic can decrease blood pressure and heart rate, reduce risk of heart disease as well as increase immunity, and increase lifespan.

Sixtieth Birthday Gift Mug

If you have a friend who is turning 60 during this season, what better way to celebrate with him or her?  A gift mug would be very much appreciated, I'm sure.

Take a Bath!

Take a warm bath to reduce stress. Keep the water temperature between 100 to 107° F, too cool and the bath can be over stimulating, too hot can lead to faintness.

What's a Safe Way to Lift?

Use proper posture to lift heavy objects. Place your feet shoulder width apart close to the object. Bend your knees, let your arms hang. Then draw the object to your body, come up to standing by engaging the muscles in your legs, not your back.

Balance Your Loads!

When shopping avoid neck and shoulder pain and protect your back by distributing heavy shopping bags equally on both sides of your body.

Berries Have Good Stuff!

Berries are an excellent source of antioxidants, vitamin C, folate and fiber.

Even Though There Isn't That Much Sun in the Northwest...This is a Good Idea!

Wear sunglasses to protect your eyes from glare, prevent sport injuries to your eyes and protect from UV rays which can damage vision and cause skin cancer around the eyes.

Protect Your Thyroid!

The thyroid gland is very susceptible to ionizing radiation Protect yourself, by making sure a protective lead collar is always used when you have dental x-rays and mammograms.

Cooking With Kids?

Cooking with kids may take a little longer, but it is a great way to teach them about preparing a healthy meal; they are more likely to try it if they helped prepare it, and it enhances their self confidence.

Look at the Statistics!

According to research, there is a statistically significant relationship between the amount of time children spend watching television and obesity. The more hours of television they watched, the more they weighed.

What is Important for Health for People of All Ages?

According to Tommy Thompson, former Secretary of Health and Human Services, regular physical activity, fitness and exercise are critically important for the health and well-being of people of all ages.

Plan Your Health Goals....Then Pursue Them with Gusto!

"No matter how carefully you plan your goals, they will never be more than pipe dreams unless you pursue them with gusto." W. Clement Stone

Be Strong in Your Desire!

A key to achieving any health and wellness goal is your desire to change your current situation.

Increase Alertness!

Increase alertness and concentration by putting a few drops of peppermint or lemon essential oil on a tissue and wave it under your nose when you need a quick pick-me-up.

Crunchy Bok Choy Salad!

Crunchy Bok Choy salad: Combine 1 head baby bok choy sliced thin crosswise; 1 small carrot, julienned; 1 large red radish, julienned; 1 tablespoon raw apple cider vinegar; 1 inch fresh ginger root, finely grated; 2 tablespoons raw sunflower seeds; mix well.

The Numbers on the Scale Are Just Numbers!

Measure weight loss success, not by just what the number is on the scale. Also, take body measurements at regular intervals, notice how your clothes are fitting and how you are feeling.

Ensure Adequate Water Intake!

To ensure adequate water intake, track how much water you are drinking daily

More Hydrating Info!

Staying well hydrated has many benefits such as: fully hydrated cells age at a slower pace; increased fat burning; improved digestion and elimination; improved mood and concentration; and healthy, hydrated skin.

Stay Hydrated!

Staying well hydrated has many benefits such as: fully hydrated cells age at a slower pace; increased fat burning; improved digestion and elimination; improved mood and concentration; and healthy, hydrated skin.

Make Exercise More Effective!

Make exercise more effective by connecting your mind with your muscles as you exercise.

So, So True!

"When I walk, my entire body is working at the same time and I am physically balanced." Alfre Woodard

Notice Your Self-Sabotaging Patterns!

Journaling allows you to notice self sabotaging patterns and blocks to success.

Write It Down in Order to Change It!

If you are interested in living a healthier lifestyle, start to journal your habits, food and physical activities daily.

Taking Baby Steps Makes Changing Your LIfestyle Easier

If you are transitioning from an unhealthy lifestyle to a healthy lifestyle, focus on taking small steps and making progress towards your goals not perfection.

Strengthen Your Arms

Strengthen your arms with a forearm wall push-up. Place your elbows and palms against the wall; take a few steps back so that your weight is supported from your elbow to palm. Then, extend your elbows out and back slowly.

Say What?

According to a study at the University of Adelaide, sleeping two extra hours on weekends disrupted the body clock so much that it increased sleepiness and the risk of contracting an infection.

Got a Regular Bedtime?

Research shows that having a daily regular bedtime can be as important to your health as stopping smoking or cutting back on saturated fat.

Yet Another Use For My Favorite Herb! Lavender

Control pests naturally by planting a pest-repellent herb garden. Plants such as lemon basil, rosemary, wormwood, catnip, marigolds, lavender, mint, thyme and sage are good pest-repellents.

Is Getting Healthier a Family Activity for You and Yours?

Make getting healthy a family activity. Do something active as a family daily, such as biking, swimming, rollerblading, playing Frisbee, tag or ball.

Sleep, My Pretty!

Make sleep a priority. During sleep is when important biochemicals are replicated, hormones are released, and the body is rejuvenated and refreshed.

Prevention is Better Than Cure!

"Prevention is better than cure." Charles Dickens

Don't Eat From Packages!

If you purchase food that comes in a package, read the ingredient list. Typically foods with fewer ingredients will be less processed and more nutritious.

Got a Rainbow?

For optimal health, avoid bland colorless food, such as white flour, white salt, saturated and Trans fat and processed food. Instead eat a rainbow of colors from whole plant based foods.

Overeating? Here's a Technique That Will Help!

If you find yourself overeating at certain times of the day, find something that will keep you busy and away from food. Go for a walk, take up origami or knitting, start a hobby that is not conducive to eating or call a friend.

Yummy Natural Mouth Wash!

Create a natural mouth rinse, by combining pure water with an extract such as peppermint, anise or cinnamon.

Resist the Frigidity of Old Age!

"To resist the frigidity of old age one must combine the body, the mind, and the heart. And to keep these in parallel vigor one must exercise, study and love." Charles Victor de Bonstettin

Natural Nail Oil Strengthens Nails!

Create a natural nail oil to strengthen weak nails. Combine 1 Tbsp. grapeseed oil, 1 capsule evening primrose oil, 1 tsp. avocado or wheat germ oil and 2 drops essential oil of neroli or sandalwood. Massage oil into the nails.

Just Throw Them Out!

Remove toxic chemicals in your home by safely discarding products with labels that use words such as danger, caution, flammable or combustible.

Kickboxing? Great Cardio Workout!

Kickboxing classes teach you safe techniques for punching and kicking to channel aggression as well as provide a good cardiovascular workout and improve coordination and balance.

Don't Look Back!

Replaying stressful situations in your mind may lead to poor health. Learn to let go of the past.

Jicama Salad

 

Jicama salad: Combine 1 small peeled, thinly sliced jicama, 1 small red bell pepper diced, 2 sliced scallions, 2 Tbsp. chopped fresh cilantro and then whisk together dressing ingredients of 1 Tbsp. olive oil, 1 Tbsp. each fresh lime and orange juice, 1 tsp. honey, ½ tsp. orange zest, ¼ tsp. lime zest, ¼ tsp. chili powder and ⅛ tsp. pepper, pour over salad and mix well.

Fountain of Youth?

"There is a fountain of youth. It is your mind, your talents, the creativity you bring to life and the lives of the people you love. When you learn to tap this resource, you will have defeated age." Sophia Loren

Jicama? Great Source of Dietary Fiber and Vitamin C

Jicama is a very low calorie root vegetable. It is an excellent source of dietary fiber, rich in vitamin C and a good source of minerals like magnesium, copper, iron and manganese.

How Can You Improve Your Mood?

Improve your mood and get some vitamin D by spending 10 to 20 minutes in the sun daily.

Early Detection is Very Important!

Health Tip of the Day

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

Early detection of certain cancers such as breast and colon increase your chances of recovering from them and restoring health.

Are You Exercising Every Day?

Health Tip of the Day

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

 

Exercise at least 30 minutes daily.  For a well-rounded exercise program incorporate activity for endurance, resistance, balance, flexibility and posture.

 

Mental Exercise?

Health Tip of the Day

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

 

A mental exercise for a healthier mind is to memorize a list of anything that is new to you and at the end of the day, try to recall as many items as you can.

Add Nutrition to Your Diet!

Health Tip of the Day

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

 

Add more nutrition to your diet by having 3 to 5 servings of fresh or frozen vegetables and 2 to 3 servings of fresh fruit daily.

Risk Factors for Cancer?

Health Tip of the Day

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

 

Major risk factors for cancer are tobacco use, excess weight, lack of regular physical activity, inadequate consumption of fruits and veggies, over consumption of fat and processed and red meats, more than 2 alcoholic drinks daily for men and more than one alcoholic drink daily for women, family history and age.

What's the Number One Killer in the US?

Health Tip of the Day

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

 

Heart disease is the leading cause of death in the United States and cancer is the second leading cause of death.

Don't Blame Your Parents!

Health Tip of the Day

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

 

Your genes determine approximately 20-50% of how long you will live, which means 50-80% of your aging may be directly under your control.

Put More Years in Your Life and More Life in Your Years!

Health Tip of the Day

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

 

Living a healthy lifestyle can add years to your life, learn your personal risk factors and take the necessary steps to change them.

 

Are You Proactive with Your Lifestyle Choices?

Health Tip of the Day

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

 

In order to achieve optimum health, you must take responsibility and be proactive with your health and lifestyle choices.

 

Wanna Be Healthy? Join a Laughter Group!

Health Tip of the Day

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

 

Promote laughter and joy in your life by watching funny movies or TV shows, reading comic strips, watching children play or join a laughing group.

Promote Health in Your Family!

Health Tip of the Day

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

 

Promote health within your family by scheduling regular healthy meals together.  This will allow you to nourish your family member's bodies and strengthen your relationship.

How to Produce Killer Cells that Protect You From Infections?

Health Tip of the Day

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

 

Researchers have found that selfless, altruistic service promotes love, peace and understanding as well as produces natural killer cells that protect you from infections.

Nightly Riturals?

Health Tip of the Day

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

 

Some ideas for nightly rituals which can help promote quality sleep are hot baths, foot massage, journaling, meditation, aromatherapy, relaxing music, reading or light stretching.

Why Are We So Intent on Being Proud of Not Sleeping?

Health Tip of the Day

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

 

For optimal health, it is essential to have quality sleep for at least 7 to 9 hours daily.  To improve your quality of sleep, develop a nightly ritual that helps calm your mind and body.

Want Better Posture? Use This Very Old Trick!

Health Tip of the Day

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

 

To improve your posture, pull your chin inward and imagine there is a string pulling straight upward from the top of your head.

How's Your Posture?

Health Tip of the Day

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

 

Poor posture can lead to back and neck pain, decrease your energy and make you look and feel older.  It can also decrease your oxygen intake, when you compress the diaphragm and ribs and full respiration cannot take place.

The Two Types of Sleep Apnea

There are 2 types of sleep apnea.  The first is obstructive sleep apnea.  This type is higher in obese people because the fat obstructs the airways when the person relaxes in sleep.  The other kind is central sleep apnea.  In this type of sleep apnea, the brain forgets to tell the body to breathe.  The person afflicted with this type may or might not be obese.

Both types of apnea are dangerous.  Those afflicted have a higher risk for heart disease, stroke and other life threatening disorders.  

Forty percent of women have Sleep Apnea!

In the random population sample of adult women who answered a questionnaire and were monitored while sleeping, half experienced at least five episodes an hour when they stopped breathing for longer than 10 seconds, the minimum definition of sleep apnea.
Among women with hypertension or who were obese - two risk factors for sleep apnea - the numbers were even higher, reaching 80 to 84 percent of women.

Take a Deep Breath!

Health Tip of the Day

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

 

Taking deep, slow, rhythmic, diaphragmatic breaths daily may give you more energy, improve skin complexion, clear your mind, and improve your mood.

 

Treat a Disease? Or Treat a Person?

Health Tip of the Day

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

 

"You treat a disease, you win or you lose.

You treat a person, you win every time."

Patch Adams, MD

Where to Exercise When It's Warm?

Health Tip of the Day

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

 

Studies show the risk of stroke is three times higher on warmer days than colder days.  When the weather is warm, drink plenty of water and exercise either in a pool or inside an air conditioned gym, mall or home.

Whatcha Thinkin'?

Health Tip of the Day

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

 

"Your living is determined not so much by what life brings to you as by the attitude you bring to life; not so much by what happens to you as by the way your mind looks at what happens."

John Homer Miller

How Do YOU Say Reduce Stress?

Health Tip of the Day

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

 

Reduce stress by taking time every day to do something that makes you feel good and have more energy. Try walking in nature, eating fresh fruits and vegetables, listening to your favorite music, reading a really good book or just sitting and relaxing.

Eat Your Sea Veggies!

Health Tip of the Day

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

 

Sea vegetables such as nori, kombu, kelp, dulse and Irish moss contain more calcium than milk, more iron than beef and more protein than eggs.  They are also a rich source of micronutrients.

How to Prevent Injuries from Falls?

Health Tip of the Day

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

 

Prevent injury from falls by creating a safe environment in your home. Install motion detectors for lighting a dark hallway, use nonslip shower mats, put handrail along the stairs, clear clutter, tack down rugs and arrange furniture so that your walkway is clear.

 

Water Exercise is a Great Alternative!

Health Tip of the Day

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

 

Water exercise is a great alternative for people who have joint pain or trouble with hips and knees.

The water will be a cushion for joints and provides resistance for a cardiovascular workout.

Be Flexible! It's Healthier!

Health Tip of the Day

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

 

Studies in China show that people who possess flexibility as a personality trait often recover 50% faster from illnesses than those who stubbornly cling to their ways.

Protect Your Skin!

Health Tip of the Day

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

Protect your skin while in the shower by using warm water instead of hot and use mild cleansers instead of strong soaps. Pat skin dry after shower so that some moisture remains on your skin.

Water Damage? Mold Issues?

Health Tip of the Day

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

If you have water damage, it should be

repaired immediately, ensure adequate

sunlight exposure and promote good air

circulation throughout your house

especially in basements to prevent

mold growth.

Got Salt?

Health Tip of the Day

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

Studies show that an increase in salt intake is proportional to an increase in cancer of the stomach, esophagus and bladder

There's No "Tomorrow"!

Health Tip of the Day

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

"When it comes to eating right and exercising, there is no I'll start tomorrow. Tomorrow is disease."

V.L. Allineare

Want to Live Longer? Here's a Tip!

Health Tip of the Day

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

Eating less may help you live longer.

Centenarians surveyed around the world

reported stopping eating when they were

three-quarters full.

Take Responsibility for Your Own Health!

Health Tip of the Day

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

To live a long, healthy life, it is essential to take responsibility for your own health and take steps to improve and maintain it throughout your life.

What's Essential For Long Term Health and Wellness?

Health Tip of the Day

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

Regular physical activity is essential for long-term health and wellness.  To ensure you get plenty of exercise, find activities you enjoy so that you will stick with them.

Are You Growing Intellectually?

Health Tip of the Day

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

"Intellectual growth should commence at birth and cease only at death."

~Albert Einstein

Not Wealthy? Want to be Healthy?

Health Tip of the Day

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

Eating healthy doesn't have to be expensive or complicated. There are a variety of healthy cookbooks featuring quick and easy meals at your local library or bookstore.

And, check out my blog at www.notwealthybuthealthy.blogspot.com for recipes I share (some of my own and some that I've found).

Why Add Ginger to my Meals?

Health Tip of the Day

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

Ginger can add a lot of flavor to your favorite dish, juice, dressing or sauce and has a lot of health benefits. Ginger reduces nausea, contains geraniol which may be a potent cancer fighter, has anti-inflammatory properties to relieve pain, prevent blood clots and inhibit the onset of migraine headaches.

What Are the Repurcussions of Smoking?

Health Tip of the Day

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

Smoking contributes to wrinkles and makes your skin look older. Smoking constricts blood vessels which decreases blood flow and depletes the skin of oxygen and nutrients that are important for skin health.

Are You Carrying Extra Weight?

Health Tip of the Day

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

Carrying extra weight puts added stress on your joints and can make arthritis pain worse.

What Can LIft Your Mood, Combat Stress, and Help You Relax?

Health Tip of the Day

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

A colorful bouquet of flowers can uplift your mood, combat stress, and help you relax.

Which Processed Foods are Especially High in Sodium?

Health Tip of the Day

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

Food and condiments especially high in sodium are processed, prepared foods, luncheon meat, sausage, hot dogs, bacon, soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish.

Use Your Brain.....Don't Lose Your Brain!

Health Tip of the Day

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

Mental stimulation is important to prevent cognitive decline. It is essential to learn new things, do brain exercises, change up your routines and engage in new activities.

Let's Give Hugs!

Health Tip of the Day

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

Research shows human touch promotes elevated production of endorphins, growth hormone, and DHEA, which have all been shown to lengthen life span, and touch lowers the levels of stress hormones that can shorten lifespan.

Flavor Without Salt!

Health Tip of the Day

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

Flavor foods without salt, using fresh herbs, sodium free spices, zest from citrus fruit and vinegar

Health Tip of the Day

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

The recommended daily allowance for sodium intake is 2300 mg for healthy adults and 1500 mg for adults over 51 or anyone with high blood pressure, diabetes or chronic kidney disease. 

Dead Skin Cells? Use This!

Health Tip of the Day

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

Using a dry body brush with natural bristles will eliminate dead skin cells, improve skin hygiene, increase capillary circulation, boost skin immunity against infection and promote vibrant skin tone.

Diordered?

Health Tip of the Day

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

"In a disordered mind, as in a disordered body, soundness of health is impossible."

~ Marcus Tullius Cicero

Are You Squatting Safely?

Health Tip of the Day

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

To properly squat, lower yourself moving your hips backwards and down and bend your knees.  As you raise your body up, push your heels into the floor and push your hips forward to straighten up. 

Your upper body will follow naturally.

What Choices Will You Make?

Health Tip of the Day

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

"Through deciding to make specific food and lifestyle changes, you have the power to choose the kind of health you will have."

~Dr. Asa Andrew

Got Goals?

Health Tip of the Day

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

"Goals give you more than a reason to get up in the morning; they are an incentive to keep you going all day. Goals tend to tap the deeper resources and draw the best out of life." ~ Harvey Mackay

Yummy Raw Avocado Salad!

Health Tip of the Day

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

Avocado salad, mix together 1/2 pound romaine lettuce, 1 ripe chopped avocado, 1 cup grape tomatoes halved, 3 tablespoons fresh lemon juice, 3 packets stevia, 1 tablespoon fresh minced garlic, 2 tablespoons diced sweet onion, sea salt and pepper to taste.

Are You WIshing for More?

Health Tip of the Day

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

"Many of us spend half our time wishing for things we could have if we didn't spend half our time wishing." ~Alexander Wollcott

Is a Positive Attitude a Panacea?

Health Tip of the Day

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

"A positive attitude won't give you everything in life, but it will bring you more than negative thinking will." Zig Ziglar

Here's a Natural Furniture Polish!

Health Tip of the Day

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

Create a natural furniture polish by combining 1 cup olive oil with 1/2 cup lemon juice in a spray bottle.  Shake well and apply a small amount to a soft cleaning cloth.  Spread evenly over furniture surface.  Polish dry with dry side of cloth.

Drip, drip, drip

Health Tip of the Day

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

A study in the Journal of Sleep Research found that monotony increased fatigue and as a result, the time it takes you to complete a job, effectively prolonging the monotonous task.

Puff....Puff....What's That?

Health Tip of the Day

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

According to Brian Sharkey, PhD, aerobic exercise training makes muscle an efficient furnace for the combustion of fat, producing perhaps the single most important health benefit of regular exercise.

Monotony? Think Outside the Box!

Health Tip of the Day

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

Monotony depletes energy.  To break free of monotony, find ways to make even tedious tasks less tiring by creating ways to make them fun.

Got the Midnight Snackies?

Health Tip of the Day

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

According to a University of Washington study, drinking one glass of water stopped midnight hunger pains for almost 100% of dieters.

Got Goals?

Health Tip of the Day

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

Setting goals will help you focus on what you want to accomplish and influence your behaviors and motivation to achieve what you want.

Do You Smoke? Read This!

Health Tip of the Day

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

Smoking triples the risk of developing

cataracts and macular degeneration. 

These are the two primary causes of

vision loss in older Americans.

Keep Hydrated to Avoid These Results!

Health Tip of the Day

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

Research shows that a 2% drop in body water can trigger fuzzy short-term memory, difficulty focusing on a computer screen or printed page and trouble with basic math.

Do This....Not That....Keep Doing This For a New Habit!

Health Tip of the Day

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

If you want to create a new habit, you must be willing to do something different so that you can break free of the old habit.

Prevent Eye Strain!

Health Tip of the Day

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

To prevent eyestrain from a computer monitor, take frequent eye breaks, looking away from the screen for a few seconds, blink often, get up at least every 2 hours to give your body and eyes a break.

Want a Strong Immune System? Don't Eat Like This!

Health Tip of the Day

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

Researchers discovered that consuming a meal with high amounts of refined carbohydrates, processed carbohydrates and sugar suppresses the immune system for up to seven hours.

Easy Way to Eat More Fruits and Veggies!

Health Tip of the Day

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

Keep fruits and vegetables where you will see them either out on the counter or at eye level in the refrigerator.

Alcohol?

Health Tip of the Day

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

Heavy alcohol consumption has been associated with poor health. 

On the other hand, studies show people who never drink or drink moderately (one to two drinks a day for men, one to three per week for women) enjoy the same level of good health.

Natural Body Oil

Health Tip of the Day

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

Create your own natural body oil by combining in a dark glass bottle: 4 ounces grapeseed oil with 10 drops each of eucalyptus and peppermint essential oil.   Shake well before each use.

Health Tip of the Day

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

Make changing behaviors and habits fun

by celebrating every accomplishment

towards your goals.

Just don't reward yourself with food if you are trying to diet!

Antibiotics are Ineffective for Viral Infections!

Health Tip of the Day

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

Allow viral infections such as colds and flu to run their course.  Antibiotics are not effective for viral infections.

Think It's Good To "Get It Out Of Your System"?

Health Tip of the Day

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

Anger has been linked to accelerated aging, wrinkles, increase risk of cancer and may cause disorders of the digestive system, circulatory system, nervous system, glandular system and immune system as well as inflammation and skin disease.

Reduce Eye Strain With Your Computer

Health Tip of the Day

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

Position computer monitor 20 to 30 inches from your eyes.  The top of screen should be at or below eye level and keep the screen clean to reduce eye strain.

Why Strength Exercise?

Health Tip of the Day

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

Strength train with weights at least

two days per week to increase bone

density, build muscle mass and reduce

risk of osteoporosis.

Here's an Easy Way to Increase Veggie Intake!

Health Tip of the Day

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

To increase vegetable intake, eat your vegetables first either in a broth based vegetable soup, salad or prepared in a healthful way.

When I had my school, we let the kids eat all they wanted to....but we always served the fresh salad first when they were the hungriest.  We had salad at every lunch and it was made of the organic veggies I got at the farm share.
For yummy salad recipes, go to my other blog:  www.notwealthybuthealthy.blogspot.com

Use Proper Eye Protection!

Health Tip of the Day

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

According to the National Society to Prevent Blindness, using proper eye protection could prevent 90% of all impact injuries to the eye. 

Black Bean Salsa

Health Tip of the Day

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

To make black bean salsa, combine 1 can no-salt added black beans (drained and rinsed), 1 chopped avocado, 1/4 diced red onions, and handful of cilantro leaves and juice of half a lime.

Avocados

Health Tip of the Day

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

Avocados are a good source of monounsaturated fat, fiber, potassium, vitamins A, C, D, E, K, folate, B vitamins, lutein and magnesium.

Relax and Recharge with Deep Breathing

Health Tip of the Day

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

According to Dr. Andrew Weil relax and recharge with deep breathing.  Place the tip of your tongue just behind your upper front teeth (keep it there throughout the exercise).  Exhale completely through your mouth, making a whooshing sound.  Inhale quietly through your nose while you count to four.  Hold your breath for seven counts, then exhale through your mouth (making the whoosh sound again) for a count of eight.

Repeat the cycle four times.

Drink Your Water!

Health Tip of the Day

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

University of North Carolina researchers reviewed eating habits of nearly 5,000 Americans and found that those who drank

7 cups of water a day ate 200 fewer calories than those who drank less.

Drink only distilled water for the best health benefits!  Email me for more information on distilled water.

Think High Blood Pressure is Not a Problem? Think Again!

Health Tip of the Day

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

Studies have shown a link between high blood pressure and the risk of dementia. 

High blood pressure can damage tiny blood vessels in the brain which can lead to scarring in the brain's white matter, its communication system.

Love Being in the Sun? Read This!

Health Tip of the Day

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

Ultraviolet rays from the sun break down elastin and increases collagen loss which can lead to wrinkles.  It can make your skin thicker in some area and thinner in others, which can affect skin-tone and texture.

Stress? Don't Treat with Junk Food!

Health Tip of the Day

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

If you are having a stressful day, instead of eating unhealthy foods to feel better, buy some fresh flowers to brighten your mood and environment.

An Easy Way to Increase your Activity

Health Tip of the Day

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

Research shows people who wear a pedometer increased their activity by 27%.

Serious Exercise!

Health Tip of the Day

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

Squats are a functional exercise which work your thighs, abdominal muscles, lower back and butt. 

Cut Down On Germs!

Health Tip of the Day

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

To prevent the spread of disease in your kitchen, keep a supply of clean dish cloths available and wash them at the end of the day. 

Have You Checked Your Kitchen Sponge and Dish Cloths for Unwelcome Guests?

Health Tip of the Day

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

An NSF international survey found that 77% of kitchen sponges and dish clothes contained coli form bacteria, 86% had yeast and mold and 18% had Staph bacteria.  Yikes! Better to use "single use" ones!