Find Tranquility Within Yourself

"When we are unable to find tranquility within ourselves, it is useless to seek it elsewhere." Francois La Rochefoucauld

Reduce Stress!

Spending a few minutes daily in meditation, prayer or reflection can reduce stress on both the body and mind.

Practice Stress Reduction!

According to researchers at Wake Forest University School of Medicine, when we fail to practice a form of stress reduction, the ongoing, sometimes unavoidable small stresses of everyday life accelerate aging.

Regular Physical Activity is Essential for Long-Term Health

Regular physical activity is essential for long-term health. Create a consistent habit of activity 5 to 6 days per week.

Get the Best Results While Walking or Jogging!

For best results while walking or jogging on the treadmill, do not hold onto the rails or display.

Increase the Amount of Calories You Burn on the Elliptical!

To increase the amount of calories burned using an elliptical trainer, use the arm attachments.

There are Two Great Medicines!

"There are two great medicines: diet and self-control." Oscar Maximillian Bircher-Benner

Tight Muscles?

If you have tight muscles, roll them on a foam roller. The foam roller will help stretch out tight muscles, especially those in your lower body.

Carl Jung Quote

"Your vision will become clear only when you can look into your heart. Who looks outside, dreams; who looks inside, awakens."

~Carl Jung

Make a List......And Check it Twice!

To ensure your health care provider knows all the medications you are taking and can evaluate for potential interactions, create and maintain a detailed list of all your prescription and over the counter medication as well as herbal and nutritional supplements.

Choose the Correct Smoke Detector

According to the National Fire Protection Association, replace your smoke alarms at least every 10 years. When selecting a smoke alarm, choose one with the UL label to ensure it was tested by a certified lab.

Install Smoke Detectors!

Install smoke detectors in all bedrooms, hallways and on all floors of your home.

Engage in Regular Strength Training!

Regular strength training is the only proven method to build new muscle.  On the other hand, not doing it causes slow muscle loss over time.

Watch Out! These Foods Cause an Increased Risk of Demtia!

Studies show that people who consume excess animal fat and hydrogenated oils have an increased risk of dementia.

Relax Each Day to Relax and Unwind!

 

Take time daily to relax and unwind through meditation, prayer, deep breathing, journaling, progressive muscle relaxation or Tai Chi.

 

Choose Foods High in Fiber!

Food high in fiber includes fruits, vegetables, whole grain, nuts, seeds and beans.

Exposure to Sunlight is Important for Nourishing and Energizing the Human Body!

Exposure to sunlight for 20 to 25 minutes three to four times weekly is important for nourishing and energizing the human body.

Ensure Quality Sleep with This Tip!

To ensure quality peaceful sleep, keep your bedroom neat and clean, cool and dark.

Drink More Water to Be Adequately Hydrated!

 

One way to determine if you are adequately hydrated is to notice the color of your urine; it should be clear or pale yellow.  If it is dark, drink more water.

Want Healthier or Healthiest?

Healthy cooking methods are baking, broiling, grilling, roasting, steaming and stir-frying.

 

Healthiest eating habits are raw, vegan (no animal products).

Eat More Fresh Vegetables, Fruit, Healthy Fats, and Reduce Sodium Intake!

To eat healthfully, prepare more meals at home so that you can incorporate fresh vegetables, fruit, healthy fats, whole grains and lean protein and reduce sodium intake.

Change Your Perception of Stressors!

Changing your perception of stressors is one of the best ways to manage chronic stress. 

Learning to practice acceptance and living in the present moment can change your perception.

Practice Forgiveness for More Joy, Relaxation and Empathy!

Research shows that people who practice forgiveness, report feeling more joy, relaxation, empathy and perceived control than those who are unable to forgive.

 

Unforgiveness is like drinking poison and expecting the other person to die!

Use Certain Scents From Plant Essential Oils to Reduce Fatigue!

Research indicates that certain scents

from plant essential oils can reduce

fatigue, such as peppermint, rosemary,

jasmine and eucalyptus.

Look for Positive Ways to Reward Yourself!

Addictions often develop as a way for a person to reward themselves or escape reality.  Look for positive, fun ways to reward yourself that will support a healthy lifestyle.

Increase Your Exposure to Fresh Air!

Increasing your exposure to fresh air at home and at work, can give you energy and elevate your mood.

Straighten Up!

Poor posture can lead to tension headaches.

When sitting, don't slump your head forward. 

When standing, hold your shoulders back and head high.

Relieve Stress This Way!

To help relieve stress, consider doing something creative such as drawing, painting, sculpting or playing a musical instrument.

Summer's Coming! Protect Your skin!

Protect your skin from too much exposure to the sun by wearing a broad brimmed hat, using sunscreen with at least SPF 15 and cover exposed areas with light clothing.

Mangoes Have So Many Good Attributes!

Mangos are a good source of dietary fiber and Vitamin B6 and a very good source of

Vitamin A and C.  

Increase Your Efficiency at the Office!

Increase efficiency and decrease stress at the office, by clearing off your desk.  Keep only key documents nearby; eliminate stacks of paper and clutter.

Stimulate Your Brain!

Stimulate your brain by rearranging your environment.  Reorganize your home or desk so that you have to think before you reach for something.

Practice Mindfulness!

Practicing mindfulness helps to focus your mind on what is happening in your life right now and sustain that focus which helps you stay in the present moment.

Keep Learning in Order to Feel Energized and Enthusiastic!

Learning, challenge and motivation are closely linked and can influence whether or not you feel energized and enthusiastic or bored and tired.

How Did You sleep Last Night?

Adequate sleep is essential for good health.

To help prepare your body for sleep, dim the lights an hour before bedtime and do only quiet activities such as reading or meditating before going to bed.

Maintain Your Flexibility!

Maintaining flexibility helps you maintain balance, prevents falls, relieves chronic pain and tension, and improves circulation, mental focus and energy.

Have an Injury? Do This!

Apply ice or cold for one to three days after an injury for 15 minutes every two to three hours to relieve pain and limit bruising.

Be Prepared!

Prepare for an emergency medical situation by taking a certified first-aid training course to learn life saving skills such as CPR and the Heimlich maneuver, and to recognize signs of heart attack, shock and traumatic injury.

Eat Less By Trying This!

If you want to eat less, start your meal with a broth based soup or vinaigrette vegetable salad to increase satiety.

Great Alternative to Mashed Potatoes!

For a healthy alternative to mashed potatoes, steam 4 cups peeled cubed butternut squash, then place in food processor with 3 tablespoons pure maple syrup, 2 tablespoons almond butter and   teaspoon vanilla extract.

Eat the Fruit, Don't Drink the Juice!

Research shows to prevent weight gain it is best to eat fresh fruits and vegetables instead of drinking fruit or vegetable juice.

Fruit juice usually has sugar in it and the fiber is removed.

YUM! Black Beans Are Healthy!

Black beans are an excellent source of fiber, folate, molybdenum, protein, manganese, magnesium and antioxidants.

Create Goals Which Are Specific!

Create goals which are specific so that you know exactly what you want to create and then develop an action plan to reach your goals.

Why Flaxseeds? How Flaxseeds? Where Flaxseeds?

Add ground flaxseeds to oatmeal, smoothies, salads, yogurt, soups or stews.

Flaxseeds are considered one of the best foods to lower cholesterol.  Flaxseeds are high in omega-3 fatty acids, dietary fiber, protein and lignin's.

 

Stretch After Exercising!

Stretch calves and Achilles tendons after doing cardiovascular exercises that requires jumping, lunging or hill climbing.

Catchy Tune to Help Children Learn to Wash Their Hands Properly!

Proper hand washing can prevent the spread of diseases.  Rubbing your hands together with soap and water for at least 20 seconds and rinsing well removes bacteria and viruses.

To teach children to wash correctly and for the correct amount of time, here's a jingle my friend made up to the tune of "Ten Little Indians" (sorry if that offends, it's just that I don't know what else to call it):

Tops and bottoms and in between fingers,
Tops and bottoms and in between fingers,
Tops and bottoms and in between fingers,
And don't forget your thumbs!

Prevent Spine Stress!

To prevent stress on your spine while sleeping do not sleep flat on your back or belly.  Instead place a pillow under your knees if sleeping on your back or place a pillow between your knees if sleeping on your side.

Put on Those Sunglasses!

Wearing sunglasses with 100% UV protection will shield your eyes and the delicate skin around the eyes from sun damage and reduce wrinkling around the eyes by reducing squinting.

S....T.....R......E.....T......C.....H.....!

Health Tip of the Day

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

 

To stretch your calves and Achilles tendons, stand at arm's length from a wall, facing it. 

Place your right foot behind your left, with both heels flat on the floor.  Lean into the wall, slightly bending your knees until you feel the stretch in the back of your heels and calves, especially in your right leg. 

Switch feet and repeat.

Lower Blood Pressure Naturally!

Health Tip of the Day

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

 

Lower blood pressure naturally by reducing sodium intake, reduce stress by listening to relaxing music, decrease caffeine intake, lose weight if overweight, breathe deeply, limit alcohol, avoid tobacco products and exercise.

Calcium Can Come From Veggies

Ensure your kids get plenty of calcium by including these ten vegetables in their diet: artichokes, broccoli, Brussels sprouts, cabbage, carrots, celery, lima beans, snap beans, spinach and Swiss chard.

Focus on the Positive Aspects of a Healthy Lifestyle!

Maintain inspiration for living a healthy lifestyle by focusing on the positive aspects. Think about all the wonder foods you can eat, how great you feel when physically fit, and what you can do when you have vibrant health.

Take Baby Steps Towards Your goal!

Setting and reaching a small goal is more motivating than setting a large distant goal.

Ways to Maintain a Healthy Lifestyle!

It is easier to maintain a healthy lifestyle if you involve the whole family. At least once a week, get the whole family together to go for a hike or bike ride or fix a healthy meal together.

Freeze Fruit!

Grapes, cherries, berries and melon freeze well. To freeze fruit, place it in a single layer on a cookie sheet and place in freezer. After it is frozen, take the fruit off the cookie sheet and place into freezer bags for long-term storage.

Alternative to Fat and Salt!

Instead of fat and salt to flavor food, use fresh herbs and spices to add color, taste and aroma. Choose fresh herbs that look bright and aren't wilted. Add them toward the end of cooking.

What to Eat When You Go Out to Eat?

Select healthier items at a restaurant by looking for items that are baked, broiled without added butter, grilled, poached, roasted, steamed, sautéed or stir fried in a small amount of oil, broth or water.

Watch for These Symptoms When Exercising!

If you experience any of these symptoms while exercising, stop and consult with your doctor: chest pain or tightness, dizziness or faintness, pain in an arm or your jaw, severe shortness of breath, bursts of rapid or slow heart rate, irregular heartbeat, excessive fatigue or severe joint or muscle pain.

Avoid These Terms When Eating Away from Home!

To reduce fat and calorie intake when ordering at a restaurant, avoid items that have these terms: a la king, au gratin, basted, breaded, buttered, broasted, creamed, fricasseed, fried, Hollandaise sauce, sautéed or stir-fried in heavy oil.

What's Your Waistline Measurement?

"Your waistline is your lifeline." Jack LaLanne

Strengthen Your Lower Back

Strengthen lower back muscles with the superman exercise. Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold for a few seconds, then lower. Repeat several times.

You Gotta Have a Plan!

Create a plan for what type and how much physical activity you will do weekly. Track daily your physical activity and journal about how you feel, your energy levels and how much time you are sedentary or inactive that day.

Be active....You'll BE Smarter!

Researchers at Scripps College in Claremont, California, showed that very active men and women
from ages 55 to 91 did substantially better on cognitive and reaction tests than did a similar group of non-exercisers.

Exercise!

Establishing an exercise routine is important to ensure regular physical activity.
Keep your exercise routine fresh by trying different forms of exercise,
varying the intensity or amount of time you exercise and enlisting a work out buddy to support you.

Want to Lose Weight?

If you want to lose weight, it will require both a reduction in calorie intake and increase in physical activity.

Increase Your Physical Activity along with Weight Loss!

If you do not include increasing physical activity with weight loss, you will lose lean tissue (muscle) as well as body fat. The loss of lean tissue makes it harder to keep the weight off because you burn fewer calories.

Your Mom Was Right! Breakfast is the Most Important Meal of the Day!

According to dieticians Cris Carlin and Victoria Zak, "When you wake up and get started on a new day, you must have breakfast to turn on your thermic switch, moving your body's rhythm from low ebb to high tide."

How Much?

For optimal nutrition, eat 3-5 servings of vegetables and 2-4 servings of fruit daily. Select from a rainbow of colors.

What Color Fruits and Veggies Have the Most Powerful Antioxidant Properties?

Research suggests deeply colored fruits and vegetables contain powerful antioxidant properties, which may protect against infections, inflammatory conditions and the damaging effect of free radicals associated with cancer and aging.

What is a "Serving Size"?

Average serving size for vegetables is 2 cups leafy or 1 cup solid. Fruit servings are typically ½ cup sliced or one medium piece.

Make Your Own Cranberry Apple Juice!

Make a nutritious cranberry-apple juice by juicing two granny smith apples and ½-cup fresh cranberries.

Cranberries? Yum! And Good For You!

Cranberries contain antioxidant flavonoids and polyphenols which help relax blood vessels and protect against heart disease. They also have been shown to have a positive effect on gum disease, ulcers, urinary, bladder and yeast infections, and cancer.

Watch Out for Falls!

Falls can be serious especially for the elderly. Reduce fall risk by making your home safer. Ensure good lighting throughout; incorporate slip-resistant walking surfaces; have grab bars and a night light in the bathrooms and handrails on the stairs.

Natural Tub and Tile Cleaner!

Make your own tub and tile cleaner by mixing ¼ cup borax, ¼ cup baking soda with 1 ½ cup hot water. Apply, scrub and rinse well.

Air Cleaning Plants? Yes!

According to Organic Gardening the top air cleaning house plants are: Areca palm, Reed palm, Dwarf date palm, Boston fern, Pothos, English ivy, Australian Sword fern, Peace Lilly, Rubber plant, weeping fig and Dracaena.

House Plants Can Detosify Your Home!

Placing 2 or 3 houseplants can detoxify your home. Place them near your computer, bedroom and living room.