What's Progressive Muscle Relaxation?

To practice progressive muscle relaxation; lie down in bed on your back. Take slow, deep breathes. Starting with your toes, relax up to the top of your head. Concentrate on one body part at a time. Make your body part feel heavy then feel relaxed.

Progressive Muscle Relaxation Helps You Fall Asleep!

Progressive muscle relaxation can help you fall asleep. Systematically relax each part of your body until your entire body is relaxed.

Count Your Blessings Every Day!

Count your blessings daily. Make a list of at least five things you are grateful for every day.

Emotional Eating?

If you find yourself overeating due to stress, practice some form of meditation prior to eating so that you feel less stressed and refreshed before you start eating.

Lack of Flexibility Can Lead to Acute & Chronic Injuries

Lack of flexibility can lead to the development of acute and chronic injuries, repetitive trauma and low back problems.

Eat Plenty of Vegetables and Fruits

According to the Harvard School of Public Health, "Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss."

Exercising Regularly Helps Avoid Sexual Dysfunction in Women

A study in the Journal of Women's Health found that the hormonal shifts of menopause can decrease sexual desire in women, but those who reported having better health and exercising regularly had significantly more desire than their peers.

Squat Properly!

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.

Lose One Pound of Weight.....Lose 4 Pounds of Weight Exertted on the Knee

According to Jonny Bowden, for every one pound of weight lost, there is a four pound reduction in the load exerted on the knee for each step taken during daily activities.

The Average American Consumes 3,400 mg of sodium daily.

Studies show the average American consumes 3400 mg of sodium daily. To reduce sodium intake avoid products with more than 200 mg sodium per serving and don't add salt to food before or after cooking.

Do You Eat Junk Food? Read This!

Researchers in Britain found that people who ate a junk food diet, one that consisted mostly of processed meat, chocolates, sweet desserts, fried food, refined cereals and high fat diary products were more likely to report symptoms of depression.

Effective Arm Exercises

An effective arm exercise is to grasp the end of a dumbbell with both hands and sit on the edge of a chair. Keep your abs tight, so you don't arch your back. Lift the weight over your head, keeping your elbows close to your ears.

Bend your elbows, slowly lower the weight behind your head until it almost touches your back. Hold for a second and lift the weight back up.

What's Gigong?

 

Qigong has many health benefits such as improving stamina and vitality, reducing stress, enhancing the immune system, improving cardiovascular, respiratory, circulatory, lymphatic and digestive function, lower blood pressure and less risk of falling.

Qigong is a practice which includes a series of postures and exercises involving slow circular movements, regulated breathing, focused meditation and self-massage.

 

 

Raw Nutritious Spinach Arugula Soup

This recipe can be made either cooked or raw. It's great both ways.

For a nutritious spinach arugula soup, blend 1 cup tomatoes, 1 cup cucumber and juice from one lime.

Add 1 cup arugula, 2 cups spinach, 3 stalks celery and 1 small avocado progressively and blend until smooth.  Before serving, sprinkle with 2 tablespoons dulse powder. 

Adding cayenne gives it a zip!

Makes 2 servings.

 

Preserve the Nutritional Value of Vegetables!

To preserve the nutritional value of vegetables, eat them raw or lightly steamed, gently stir-fried or lightly broiled.

Are You Boiling Your Vegetables?

Boiling vegetables can destroy up to half of the vitamins in the vegetables and deep frying destroys nutrients and adds unhealthy fat.

Dry Cleaning Uses Chemicals!

Traditional dry cleaning uses a chemical solvent, perchloroethylene, to remove stains.  Its chemical residue is toxic to humans and may lead to people experiencing headaches, sinus congestion, shortness or breath and dizziness.

Reduce Your Exposure to Dry Cleaning Chemical Residues

To reduce your exposure to dry cleaning chemical residue, air out the dry cleaned items for at least 24 hours before placing them in a closet or drawer.

Take Deep Slow Rhythmic Breaths

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

 

You Carry Your Own Doctor Inside

"Every patient carries her or his own doctor inside."

Albert Schweitzer

Promote Health Within Your Family

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.

Live, Love, Laugh!

Researchers have found that laughter and joy boosted immune function, particularly of the natural killer cells that defend the body against infections and cancer.

Achieve Optimum Health!

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

What Are the Risk Factors for Heart Disease?

Major risk factors for heart disease are elevated cholesterol, high blood pressure, lack of regular exercise, poor diet, tobacco use, diabetes, family history, age and gender.

Risk Factors for Cancer

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.

Each Day You Make Choices.....Make Them GOOD Choices!

"As I see it, every day you do one of two things; build health or promote disease in your self."

Adelle Davis

Do These Calf Raises and Foot Muscle Exercises!

Calf raises are a simple calf and foot muscle exercise.

Stand up straight and hold on to the back of a chair for balance.  Lift up on to your tiptoes as high as you can, and hold the position for a second.  Lower back down and repeat 8-15 times.

Keep Your Wrists Flexible!

Keep your wrists flexible by stretching your wrists.

Press hands together with elbows down.  Raise your elbows as nearly parallel to the floor as possible while keeping your hands together in a prayer position.

Exercise Both the Mind and Body daily!

Exercise your mind and body with daily and varied activities for optimal mental sharpness and physical fitness.

Early Detection is Important!

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

Three out of Four Americans Have a Vitamin D Deficiency!

According to researcher Adit Ginde, M.D., over 3 out of 4 Americans now have vitamin D levels below what is believed to be necessary for optimal health, African-Americans and Hispanics are at particularly high risk.

Optimal Vitamin D Levels May Help Prevent Diabetes!

Optimal vitamin D levels may help prevent diabetes, lower risk of cognitive impairment with age, improve physical performance in older adults, strengthen bones and help prevent colds.

Natural Light Boosts Well-Being!

Research shows that natural light boosts wellbeing and clarity of thought. Keep windows clean and replace bulky curtains with blinds to maximize the amount of natural light.

Stretch Your Spine!

Stretch your spine by standing up and placing your right sole on a chair. Put your left hand on your right knee, twist your right shoulder back and let the spine follow. Exhale, and turn a bit more. Inhale back to the center and repeat on the other side.

Have a Hobby?

A research study at Maastricht University found that men with a hobby were less likely to take sick leave, had less depression, lower stress levels and more effective immune systems.

Eat Rainbow Foods!

Rainbow foods such as brightly colored fruits, vegetables, grains, herbal teas and spices are nutrient dense. Eating these foods will make your feel satisfied and less likely to binge on processed foods.

Can You Whistle While You Work?

Whistling is good exercise for expanding lung capacity and a fun stress reducer.

Reduce Stress with Play Time!

Play time isn't just for kids. Reduce stress and bring more joy into life by finding fun ways to play such as being artistic with water colors, playing a musical instrument, using a hula-hoop, woodworking or playing sports.

Got an Olive?

Olives contain healthy monounsaturated fat and are a good source of vitamin E.

Work Out to Feel Good!

"Nothing feels better than the time after a workout. It's a great feeling of self-accomplishment." Denise Austin

Got a Cold? Don't Take Antibiotics!

Antibiotics only fight bacteria. Colds and many other illnesses are caused by viruses. Using antibiotics to treat a viral infection will not work and can lead to developing a resistance to antibiotics.

Are You and Attentive Driver?

Driver inattentiveness causes 25% of all car crashes in the United States. When driving keep your eyes on the road and anticipate what is ahead.

Be Safe When You Are Driving!

Do not keep any unrestrained items in the passenger area of your vehicle. Put loose items in you trunk or a secured organizer so that they cannot become dangerous flying objects in the case of a car accident or sudden stop.

Smokeless Tobacco Products are NOT Safer Than Cigarettes!

Smokeless tobacco, such as chewing tobacco or snuff, is not a safe alternative to cigarettes. Smokeless tobacco carries significant risks of oral cancer, gum recession, mouth sores, high blood pressure, heart disease, ulcers, nicotine addiction and leads to bad breath and stained teeth.

Smoking is Destructive to Your Body!

Cigarette smoking is very destructive to the body. Research shows that people who started a regular exercise routine as they quit smoking were more likely to be successful in staying cigarette free.

Need Quality Sleep?

To ensure quality sleep, keep your bedroom free of clutter and electronic devices, darken the room and maintain a cool temperature.

Stable Blood Sugar?

An estimated 3 in 10 people have an impaired ability to maintain a stable blood sugar level. The fluctuating blood sugar levels can lead to weight gain, tiredness and carbohydrate cravings.

Want to Change Your Habits? Get an Accountability Partner or a Coach!

It can be difficult to change habits on your own. Enlist the help of a support buddy or coach to help you stay inspired and on track with your goals.

Keep It In!

Strengthen your abdominal muscles during the day by focusing on tightening and keeping your abdominal muscles tucked in. While driving, waiting in line, or sitting at your desk, pull your tummy in and up.

Which Fruits and Vegetables Have the Most Pesticides?

According to the Environmental Working Group, these fruits and vegetables have the most pesticides when conventionally grown: peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots and peas.

Buy Local!

Buying your produce from local farmers has many benefits. When you buy locally the produce tends to be high in nutrients, stays fresher longer and tastes better because it didn't have to travel a long distance and you are consuming it closer to the time it was harvested.

Got Flowers?

Research shows flowers can improve your mood. Placing some fresh flowers in your home or office can give your mood a lift.

Are You Grateful? Do You Express it?

Research shows that expressing gratitude can have a profound and positive effect on your health, your mood and even your marriage.

Wall Sitting? Yep!

Wall squat is a great exercise you can do without any equipment. Stand up and lean your back against a wall, making sure to press your spine flat. Then, as if you are sitting in a chair, lower your body along the wall until your knees are bent to at least a 45 degree angle. Hold position as long as you can.

How to Strengthen Abdominal Muscles?

A good exercise to strengthen your oblique and lateral flexor abdominal muscles is to lie on your back with your ankles crossed and your knees bent and out to either side. Contract your abdominals to lift your shoulders and back off the floor. Twist your trunk, bringing your left elbow to your right knee. Return to the floor and repeat on opposite side. Repeat for several repetitions.

Strong Abdominal Muscles are Beneficial!

Strong abdominal muscles are beneficial to core stability and strength. Strengthening the abdominal muscles allow the weight of the upper body to be evenly distributed over the front and back allowing for improved balance.

Your Mind Can Only Hold One Thought At a Time!

Your mind can only hold one thought at a time. When a negative or unsupportive thought enters your mind, practice replacing it with an upbeat or supportive thought.

Me? Forgive? Yes!

Practice forgiving people who have hurt you so that you can let go of those negative feelings and improve your heath and well-being.

Do You Eat More Than You Think?

Research shows eating directly out of a box, bag or package can lead to consuming 20% or more than eating from a plate or bowl.

Where's Your Focus?

Focusing too much on pain and anger related to events in the past can lead to high blood pressure, increased heart rate, muscle tension and stress.

Looking for True Freedom?

"True freedom comes, not from resisting the design of your body, but from understanding how it works, and working with it." Patrick Holford

Unhealthy Habits? Read This!

If you currently have unhealthy lifestyle habits, it is essential to purposefully and mindfully create new health habits one day at a time to create the healthy body you desire.

How Big is Too Big?

Men's waist circumference should be less than 40 inches and women's waist circumference less than 35 inches.

Cut the Fat to Reduce Risk!

Excess abdominal fat is associated with increased risk for developing diabetes, cholesterol disorders, high blood pressure and cardiovascular disease.

Me? Exercise? .......Yes!

Regular moderate exercise can prevent the top diseases: heart disease, cancer, stroke, lung disease, accidents, diabetes, influenza, pneumonia and septicemia, Alzheimer's disease and kidney disease.

Complications of Diabetes

Diabetes can lead to kidney disease and failure, foot complications and amputations, skin infections and poor wound healing, depression, sexual dysfunction, pregnancy complications, birth defects, dental disease, heart disease, stroke and high blood pressure.

What? I Need to Move? Hm-m-m-m

Physical activity is essential for the body and mind. It optimizes your weight, strengthens your heart, bones, and lungs, and improves your mood, health and longevity.

Risk Factors for Type 2 Diabetes?

Risk factors for type 2 diabetes are being overweight or obese, family history, lack of physical activity, high blood pressure, high triglycerides, low HDL cholesterol, history of vascular disease, history of gestational diabetes, delivery of a baby weighing over 9 pounds, being over forty-five.

So True!

"If food doesn't provide the right combination of nutrients and macronutrients (protein, fat and carbohydrates) then eating can be like putting sugar into a gas tank." Jonny Bowden PhD, CNS

Yikes! Look at This Statistic!

Type 2 diabetes is the 7th leading cause of death in the United States.

Do You Want Optimum Health? Read This!

Consuming high quality, nutrient rich food is essential for optimum health.

Maintain a Stable Blood Sugar!

To maintain stable blood sugar, limit or avoid refined, processed white flour and sugar foods and instead eat a diet rich in fresh fruits, vegetables, lean protein and whole grains.

Let Go of Negative Thoughts!

Letting go of negative thoughts and emotions will allow positive thoughts and emotions to flow.