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Gregg A. Catalano
gcatalano@earthlink.net
(832) 237-4635
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4 Sure You Want to Include These in Your Diet
Most people believe that eating a proper diet is all you need to get all the recommended vitamins, minerals and nutrients needed for optimal health. But the fact is that we often miss our nutritional-mark by consuming foods that lack many of the key nutrients our body requires on a daily basis. To help bridge this gap, start today incorporating these “4 Sure” categories into your life.
1. Superfoods
These foods (see Top 20 Super Foods [March 2010] nourish your body, strengthen
your immune system and help protect you against diseases. To help make healthy
choices on the run, keep these three colors in mind . . . Red, Green & Blue. By
selecting natural foods to eat in these colors, you will be selecting foods rich in
protein and/or packed with phytonutrients and trace minerals that will help to support
your overall health.
2. Omega Rich Oils
Is your diet oil rich? Omega rich oils are found naturally in fish and flax, among
other foods. These essential oils offer valuable nutritional support for healthy skin
and brain function. To stay in proper balance, the recommended ratio of Omega-6
to Omega-3 consumptions is 4:1. Unfortunately, our Western diet contains over 15x
more Omega-6 fatty acids than Omega 3 fatty acids. This overconsumption of
Omega-6 fatty acids comes primarily from the use of vegetable oils. To help balance
these oils in your diet decrease your Omega-6 intake and increase your Omega-3 by
consuming more fish (such as wild salmon, tuna and trout) and enjoying avocados,
walnuts and flax seed oils.
3. Probiotics
Probiotics are live beneficial microorganisms that are widely believed to support
healthy digestion and immune functions. These friendly bacteria are essential 4 gut
healthy; as stress, low-quality foods and over-the-counter mediations can destroy
healthy probiotic activity. Adding probiotics to your diet is simple as there are an
ever growing number of probiotic foods available on today’s grocery market shelves
to help your digestive system keep up with modern diets and lifestyles.
4. Multivitamins
Vitamins are organic nutrients required by the body for growth, repair, normal
metabolism and optimal health, but few of us get the right ones and at the right levels.
This is because no single food contains all the vitamins and minerals the body
requires; moreover, the combination of eating on the run, high levels of stress and
consumption of highly processed foods can easily lead to nutrient deficiencies.
Taking quality multivitamins help provide your body with the essential vitamins and
minerals you’re missing and is a 4-sure strategy to maintaining optimal health.
*check with your doctor before you start taking any supplements
Bridge the nutritional gap you may have in your diet with these 4-Sure steps and in no time you will be living a happier, healthier and more energized life!
Live well my friends!
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Keys to Making It a “Great Day!”
April is a month of new growth and every day growth is occurring. Are you growing in a positive way on a daily basis and making each day a “Great Day?” If not, why not use April’s theme of growth to help you to start to create new growth in your life and make each and every day a “Great One!” Here are some key components to growing and making your day great!
1. Be Productive
-each day accomplish 3 important tasks. To feel truly productive, these tasks
should not just be menial tasks or time-fillers, but tasks that when completed will
leave you feeling like you’ve had a productive and great day.
2. Eat Mindfully
-what you choose to eat makes a big difference in the way you feel, so eating
mindfully is a another key to having a great day! Play attention to the foods you
eat and before eating something label the food as either a “forward” moving food
or a “backward” moving food. Choose wisely eating “forward” moving food and
your mood, energy level and waist line will all be moving in the right direction!
3. Schedule in Exercise
-Find time to exercise daily. Each day look at your schedule and designate at least
one timeslot in which you can commit to getting active. Researchers have proven
that exercising provides a myriad of positive benefits with two of those benefits
being that it consistently makes one feel happier and more productive.
4. Learn to Relax
-It’s difficult to have a “great day” when you are on “high drive” the entire day and
don’t take time to recharge your batteries. Whether you do this through prayer,
meditation, reading, taking a power nap or any number of other ways; remember,
that a little down time will pay dividends in productivity, mood and is just as
important as getting through that To-Do list!
5. Be Kind & Play It Forward
-Smile more often, be friendly and helpful to others and not only will you feel
better, but those around you will feel better too. People are drawn and grow from
positive energy and you can generate this type of energy by constantly looking for
opportunities to be kind to others, and freely giving and sharing your many gifts.
6. Be Joyful
-Some people do this really well. These are the people that always seem to be
glowing, and bouncing around with joy. You too can be that person because being
joyful is simply a choice. Make your day “great” by choosing to be more joyful in
everything you do (even the most mundane tasks can be made enjoyable simply by
changing your perspective). Couple this with spending more time with your
friends and family and doing more of the things that you really like to do and watch
as that bounce in your step starts being noticed by others!
7. Be Thankful
-On a daily basis, there are thousands of things to be thankful for. Becoming
more aware of and being thankful for these things can truly help make your day
great! Starting today, and then everyday thereafter, challenge yourself to find 5
things to be gratitude for (don’t forget to include in these 5 letting people know
how grateful you are for them and for what they do). By doing this you will not
only make your day better but theirs as well!
By incorporating these 7 things into your life on a daily basis, you will find that regardless of what happens during the day, when you go to bed, you will feel as if you’ve accomplished something, and have made the world a little bit better than it was just 24 hours earlier.
To making it a great day . . . everyday! Live well my friends!
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Color Me Green
It’s March Madness!!! A great month to be a college basketball fan (Go Buckeyes!!!), enjoy a fun-filled St. Patrick’s Day and a month that seems to be focused on green, green, green! But March Madness might also describe your life with all the stress and stressors you have to deal with on a daily basis. Did you know that research has shown that different colors have different effects upon us psychologically, emotionally and even physically? If you’re suffering from stress and its effects, you might consider using this months color to calm and relax you.
Researchers have discovered that we respond to color on a non-conscious level and that visual cues are directly tied to ones thoughts and behaviors. Our brain associates the color green – which is so prevalent in nature – with growth, development and harmony. Relaxation is also a key component of the brains association with green with the color green being the most restful and relaxing color for the human eye to view. It just so happens that when you stare at something green, your mind tells your heart to relax which causes your heart rate to drop, blood pressure to be lowered and helps your muscles to become more relaxed. Looking at the color green also has been found to help alleviate anxiety, depression and nervousness while bringing with it a sense of hope, health, and renewal.
So, with all these benefits attained simply by looking at the color green, it just makes sense to take time to look at and add more of the color green into your life. Shouldn’t be too hard to find this color this month . . . it will be everywhere! Look for it, enjoy the benefits of it and live well my friends!
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Make Someone Happy! The Valentine’s Month Challenge
It happens every year, and on February 14th we will once again share our love and make some very lucky people in our lives feel very special for the day. Do you remember the fun of Valentine’s Day as a child? The day was an excuse to tell all the people who make you feel happy just how much they mean to you. What a great day, but why does it have to be just one day, and why just with certain people? This month, instead of celebrating for just one day and making just those people closest to you happy, why not make everyone you come in contact with feel happy? Think about how many opportunities you have each day to make people happy! Now, challenge yourself starting today (and then on each day this month) to greet every person (even strangers) with a smile, call them by their first names, get to know them better by showing sincere interest in “THEIR” lives and to freely share the positives and strengths that you see in them. By doing this you will not only help them feel special and create greater happiness in their lives, but you will find that you, too, become happier! To yours and others happiness . . . live well and Happy Valentine’s Day/Month my friends!
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Resolution Success Using Daily Habits
What makes the year new isn’t the calendar, or change in date; but a change in your state of mind. As part of a seasonal tradition, we make New Year’s Resolutions and just as traditional is that within 6 weeks, we’re back to our old ways. We’ve all faced the disappointment and guilt that come from making New Year’s Resolutions and then giving up on these after just a couple of weeks. Sustaining motivation for a long-term goal is hard to achieve; so this year, simply focus on creating new habits that will help lead you to the achievement of your New Year’s Resolutions. To do this, focus not on what you have to achieve long-term, but on what you are doing each day. It’s this little daily change that will add up to a huge change over time and help you successfully reach your resolutions. Start by choosing just one habit to change and follow these steps:
1. Take the 30-day challenge. Tell yourself that you’re going to do this habit every day, at the same time for 30 straight days without fail. Once you’re past that 30-day mark, the habit will become much easier. If you fail, do not beat yourself up, simply start again on a new 30-day challenge and continue until you succeed.
2. Commit to this habit change 100%. Don’t just tell yourself that you should do this . . . tell yourself and the world that you are DEFINITELY doing this. Tell everyone you know, email them, text them, tweet about it, put it on your Facebook page, your blog, post it in your home, at your office. By doing this you create positive public pressure that will help motivate you and remind you of the positive change you are making.
3. Set up great rewards. We all like to be rewarded and to ensure your success, it’s best to reward yourself often the first week, and then reward yourself every week for the first month. Make sure that rewards you choose are good ones that will help motivate you to stay on track.
4. Track and report your progress. Keep a journal, a log or chart so that you can see your progress over time. It’s very motivating to see how far you’ve come. It’s also very helpful to join an online group and report your progress each day there.
5. Constantly monitor your thoughts. Always stay positive. If a negative thought rears its ugly head, immediately replace it with a positive thought. This is one of the most important steps (and might be the first habit you work on changing in 2013) to master for if you think negative thoughts, you will surely fail; however, if you always think positively, success is sure to find you.
To all the successful habit changes you will make in 2013. Live well my friends!
Happy New Year!
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Cheerleader U
To perform at your best, you must become your own personal cheerleader. You must constantly be coaching yourself and encouraging yourself to play at the top of your game! Most of your emotions, positive or negative, are determined by how you talk to yourself on a minute-to-minute basis. It isn’t what happens to you, but the way that you interpret the things that are happening to you that determines how you feel. Your version of events largely determines whether these events motivate or demotivate you, whether they energize or de-energize you. So how do you view events in your life? Your answer determines just how effective you are in almost every area of your life. Commit today to becoming your own personal cheerleader and resolve to respond positively to the words, actions, and reactions of the people and situations around you. You must refuse to let the unavoidable difficulties and setbacks that are part of daily life affect your mood or emotions. By doing this, you’ll become an uber optimist and optimism is the most important quality you can develop for your personal and professional success and happiness! Easier said than done, so here are 4 special behaviors that all optimists have that can be learned through practice and repetition:
1. Look for the good in every situation. No matter what goes wrong, the optimist
always looks for something good or beneficial.
2. Seek the valuable lesson in very setback or difficulty. Optimists believe that
“difficulties come not to obstruct, but to instruct!”
3. Look for the solution to every problem. Instead of blaming or complaining
when things gowrong, optimists become action oriented. They ask simple
questions like “What’s the solution? What can we do right now? What’s
the next step?”
4. Think and talk continually about your goal(s). Optimists think about what
they want and how to get it. They are always looking forward rather than
backwards.
By applying these simple principles and becoming your own personal cheerleader, you will feel more confident and creative. You will experience a great sense of control and personal power in your life and you will live a happier, healthier, more energized life! Live optimistically and well my friends!
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7 Ways to Live a More Productive and Positive Lifestyle
Many people have a difficult time in life because they constantly focus on the negative which results in the creation of a cloud of negativity that they remain stuck under. It must be remembered, that we have a choice as to how we see events and situations in our lives, and it’s these perceptions that effect how productive and positive our lifestyle is. If you find yourself stuck under a negative cloud, here are 7 ways that can help you can get from underneath this self-created negative cloud and let the sun shine in.
- Think Positively
-Thinking positively is probably the most important way of living a
more productive and positive lifestyle because everything starts in
the mind. In my workshops you’ve heard me say; “your thoughts
create your emotions, your emotions create your behaviors,and your
behaviors create your results.” It takes effort, but constantly work
on keeping your mind clear and your thoughts positive!
Tip: When a negative thought comes into your mind, instantly
swap it with a positive one. This will help keep the mind
clear of any negative thoughts.
- Surround Yourself with Positive People
-Stay away from (no run away from) negative and pessimistic people.
Negative people rob you of your energy and drive. Instead,
surround yourself with positive, like-minded people that have goals
and are ones that have the courage to move forward in life.
Tip: Think about someone that you respect and has the positive
traits that you want to possess. Meet with this person
frequently so that their positive attitude and traits rub off
and become part of you.
- Read and Listen to Positive, Life-Affirming Information
-One of the best ways to create a positive mental mindset is by filling
the mind with positive information. What are you feeding your
mind? To get out of a negative rut, pick up an inspirational book,
read a positive article on the web or listen to a positive inspirational
CD/MP3.
Tip: Carve out and schedule 30 minutes per day to read or
listen to something positive. Take action by implementing
one new positive idea that you learned each day.
- Focus on the Future
-Dwelling on your past blocks your vision of the future and keeps you
stuck in the past. To break this bad habit, you need to visualize what
you want your future to be and one of the best ways to accomplish
this is to write down goals and to create a vision board. By doing
this, you will always be focusing and seeing the positive things you
want in your life.
Tip: Make a list of all the things you want in your life. Find
pictures of each of the items and spend time creating a
vision board. Once created, place this board where you
can see it each day and look at it daily visualizing yourself
possessing all of the items on your board.
- Plan Ahead
-Using time efficiently really helps to maintain a positive attitude. The
best way to do this is to plan your day and your week ahead of
time. By doing this, you keep your life in check while helping you
stay on track as you move toward accomplishing your goals.
Tip: Before going to bed each night map out your next day.
Simply doing this can save you two hours the next day and
who can’t use an additional two hours?
- Be Grateful
-For many, we focus on what we don’t have or things we didn’t
accomplish. To maintain a positive attitude, take time everyday to
be grateful and thankful for everything that you do have in your life
right now.
Tip: 10/10 – write down the top 10 things you are grateful for
and read them over at least 10 times daily
- Exercise More!
-Daily exercise will help you improve your mood, along with helping
you fight against stress and depression. Exercising makes you feel
better about yourself, and when you feel better about yourself it
breeds confidence which helps you in all areas of your personal
and professional life.
Tip: Go on a 20-30 minute walk focusing only on positives as
you walk. This is not only great exercise for your body,
but also your mind!
Applying these 7 principles to your daily life will help bring you the happiness
you deserve; and, take you from underneath that dark cloud of negativity and
into the sunshine of a positive lifestyle.
Live positively, productively and well my friends!
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Drinking Water Can Improve Your Mood
As we move into the summer months, dehydration is an issue we must all become more aware of if we want to live a happier, healthier, more energized life. Many people don’t realize that even mild dehydration can cause your moods to change. Studies have discovered that when you reduce your fluids by heat, exercising, or drinking too much caffeine, your mood and health are directly affected. Not only does dehydration cause fatigue; but, creates more tension in the body and causes people to become cranky more easily. On the plus side, drinking more water has a significant impact on alleviating depression and helping with sleeping problems. Even better news is that staying hydrated increases concentration and researchers at the University of Connecticut have found that it literally makes your body “feel better!”
Make it a goal to drink more water during your buy day. If you are one of those people who forget to drink water, set an alarm on your smart phone to remind you to take a quick break and refresh your mind, body and soul with the gift of a glass of water. Here's to feeling better this summer by simply drinking more water . . . live well my friends!
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Start Eating Mindfully in May
If you haven’t committed to eating mindfully yet, let’s get started in May! Mindful eating is all about giving your full attention to the food you are eating and you can become a more mindful eater by following these suggestions:
Make your meals attractive to help you focus. Most people don’t realize that you eat with your eyes. Keeping focused on what you are eating is easier when your meal looks appealing and an attractive plate will help spur your interest and keep it centered on eating.
Balance your eating schedule to avoid becoming overly hungry. Eat at regular intervals, and avoid skipping meals so that you won’t get overly hungry. Your body is like a well-tuned machine and requires that you refuel it regularly. When you get too hungry, it is difficult to pay attention to what you are eating and many times you eat whatever is available to alleviate the hunger.
Limit activities while you are eating to focus on your food. Avoid distractions or multitasking when you eat as this draws your attention away from eating and tempts you into mindless eating traps like eating too much or eating too fast.
Sit down when you are eating. Make it a personal rule to sit down at a table or a designated space when you eat. This creates an environment where you can commit to enjoying your meal, eating only what was prepared, and minimizing distractions.
Slow down your eating pace to increase enjoyment. Eating slowly can help curb overeating by giving your stomach time to tell your brain that it is getting full. Chewing thoroughly is one way to slow down your eating speed and help bring pleasure to every bite. Another effective strategy to slow down your eating is to swallow one bite before taking another bite or waiting 15 seconds between bites.
Follow these few tips and you will find that at the very least, mindful eating can remind you of the benefits and importance of genuinely enjoying and appreciating the beautiful array of foods that are available to you. Eat mindfully and live well my friends!
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Swing into Spring: Pre-Spring Cleaning Tips
Even though in many parts of the country it really didn’t feel like we had a winter; it’s spring time and welcoming this season has always been coupled with spring cleaning and trying to organize your home! Originally, spring cleaning was a grueling ritual made necessary by long winters of heating with wood, kerosene and candles that left a layer of soot and grime throughout the home. Today, spring cleaning is much less an onerous chore and more an opportunity to make our homes clean, happy and efficient spaces.
Before you begin your spring cleaning ritual, here are some things to think about:
- Set aside at least a week for a thorough spring cleaning. Work from one end of your home to the other.
- Plan some easy and healthy meals for the days you will spend cleaning. Consider using your slow cooker. A crockpot full of healthy cooked food at the end of the day that is ready to serve is a wonderful thing!
- As you clean, keep a list of any jobs you notice that need to be done around the house: little paint touch-ups or a pillow that needs to be mended. Don't get distracted by these chores during your cleaning, save them for when you are done. (Or else you may never be done!)
- Keep another list of things you notice you need. Especially when you clean out your fridge and pantry, you will probably become aware of some supplies you are out of or running low on.
- Use an empty box to pile in anything you need to sort through (miscellaneous receipts you're not sure you need to keep, random bolts and screws you've found but you're afraid to get rid of, etc.). Sort through this box at a later date to help avoid becoming distracted and losing valuable spring cleaning time.
In addition to the above, create your own or use a generated checklist (for a thorough Spring Cleaning checklist, email me and I’ll send you the one I use). Having a checklist will not only help you get started, but keep you focused during your Spring Cleaning week. Finally, after all your hard work is done and your house looks like a magazine cover [not really!], you will be amazed at how much better you will feel. Feeling good is great, but maintaining this feeling even better! Do this by creating and putting into place a good weekly cleaning schedule; setting small daily tasks that will help keep your home in order until next Spring … or until you decide to do your next deep clean of your home! Live well my friends and Happy Cleaning!
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No Kidding!
March is Kidney Awareness Month!
March is National Kidney Month! This month, take a few minutes to become a little more aware of your kidneys. These workhorses filter wastes, toxins and excess fluids from the blood, regulate the balance of ions and other chemicals in your body, and release hormones important for blood production, blood pressure regulation, and calcium balance. Given all they have to do, it’s no surprise that damage to the kidneys can cause serious health problems. Recent statistics from The National Kidney Foundation have found that more than 1 in 4 people have chronic kidney disease. Weight is a contributing factor in most cases as excess weight increases the risk of diabetes and hypertension, the two major causes of chronic kidney disease. Doctors are further concerned with not only how much fat a person has; but where that fat is located on the body. If you carry fat mainly around your waist, you are more likely to develop obesity-related health problems. Women whose waists measure more than 35 inches or men whose waists measure more than 40 inches have a higher health risk because of their fat distribution. Awareness is key as early identification is important to help prevent chronic kidney disease. Check out these resources to learning more about your kidneys and kidney disease:
National Kidney Foundation
Kidney Disease Awareness on Facebook
Kidney self-assessment
Stay healthy and live well my friends!
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A Special Valentine’s Recipe
Serve up this special Valentine’s recipe this February to all those you come in contact with to help make their day just a little more special.
1 Heaping cup of Smiles
1 Pleasant Greeting
2 Generous tablespoons of “How May I Help You?”
3 Cups of Prepared Questions
2 Firmly packed cups of Listening
1 Large package of Warm Empathy
½ Dozen Options
1 Pleasant Closing
Set aside 2 tablespoons of smiles for garnishing. Take the remaining cup of smiles and blend them with your pleasant greeting. Next, gently pour in the “How May I Help You’s.” Then, fold in your Prepared Questions along with the Listening. Delicately combine the Warm Empathy along with the ½ dozen Options. Mix well. Top off with a Pleasant Closing and evenly sprinkle in the remaining Smiles. Serve to all you meet. This is a recipe that’s a real winner! Live well my friends!
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Do’s and Don’ts for Making New Year’s Resolutions
If you are the type who make, but never keep those New Year’s resolutions, here are some do’s & don’t to help you set practical –and attainable- goals in 2012.
· Don’t abandon the idea of setting resolutions because you have broken them in the past. You simply need to readjust the type and number of goals you’re setting for yourself.
· Don’t make too many resolutions. There’s no rule that you have to cover all areas you’d like to change in your resolutions. Pick one or two themes – such as healthy eating, fitness improvement, anger management, stress control, career advancement – that are most important to you, and set reachable goals and realistic time frames within these areas.
· Don’t set resolutions whose success is based upon factors beyond your control. Make the success of your resolutions entirely within your control.
· Do set resolutions based upon your own wishes, desires, goals, and dreams; and not those of society or persons close to you. While this may seem obvious, many people waste time trying to meet society’s or other person’s expectations. A resolution is bound to fail if it isn’t from your heart.
· Do plan intermediate goals if it helps you maintain control. Decide where you’d like to be in three or six months, and check yourself then. Achieving these smaller goals also gives you a sense of accomplishment and motivation for the bigger projects.
· Do use a buddy system. Rely on your friends to support you in your resolutions, and do the same for your friends. Social support can be a great strengthener of motivation.
· Do plan of giving yourself rewards when resolutions – or intermediate goals – are met.
May all your practical –and attainable– goals be met in 2012!
Live well my friends!
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3 Holiday Parties Communication Tips
It’s that time of year again, and it seems that people often fit into one of two categories when it comes to holiday parties – those who enjoy attending them, and those who don’t. Regardless of which category you fall into, attending and communicating effectively at these parties is important both to your success personally and professionally. So, here are 3 communication tips to use at these holiday social gathering:
Tip #1: Remembering Names
To help you remember someone’s name, repeat the name as soon as you hear it . . . “Nice to meet you, Judy!” If you forget someone’s name (and most of us do), confess as soon as you realize you’ve forgotten it. We often forget the name within the first few minutes (and for many of us the first few seconds). The longer you wait to ask the person’s name again, the more awkward it it to ask. Keep in mind that the other person has probably already forgotten your name too!
Tip #2: The “I” Count
Focus on the other person at least 70% of the time. Show interest, ask open-ended questions, and listen, listen, listen! Use the “I” Count technique to monitor your conversations. As you speak with others, be aware of the number of times you use the words “I” and “me” and replace them with or at least increase the use of the word “you.” For example, if someone tells you about his/her work, rather than responding with a statement about your work, say something like, “Judy, you really have an exciting job . . . how did you get into that field?” This extends the conversation and keeps the focus on the other person.
Tip #3: Ending a Conversation
If you wish to end a conversation, use the “CNC” technique. This technique asks you to remember that when you want to end a conversation, simply . . . Compliment the person, provide a Need, and Compliment the person again. For example, “Gary, you’ve really done some great things this year! I need to say hello to some other people. I really enjoyed chatting with you” or “Laura, thanks for telling me about your family, I need to let you mingle with others. Again, I really enjoyed getting to know you better. Other needs might include: using the restroom, getting something to each, or refreshing your drink.
It's party time! Grab that positive attitude and focus on having great positive conversations with others and it will be the hap, happiest time of the year! Happy Holidays, be safe, and live well my friends!
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Your Keychain to Success
In case you haven’t spent a lot of time improving yourself through the reading of self-help literature or attending conferences over the past 10 years, let me summarize for you the most popular teachings. The literature over the past decade says that if you want to be more successful, you should:
Believe in Yourself
Keep Your Priorities Straight
Take Responsibility for Yourself
Create Your Own Future
Focus on What You Want
Learn to Visualize the Outcomes of Your Goals
Never Let Anyone Control Your Destiny For You
Be Creative
Think Big
Control Stress
Think Positively
Chart Your Own Course
Set Specific Goals & Review them Often
Spend Time Each Day Improving Your Mind
Review Your Results & Readjust as Necessary
Be Tolerant
Do Everything with Love
Don’t Hate
Work Hard
Have Faith
Dress Right
Manage Your Time
Learn to Sell Yourself
Take Time for You!
Eat Right
Give Assistance to Others
Keep Motivated
Be Optimistic
Trust Others and Be Worthy of Trust
See the BIG Picture
Take Care of the Details
Get Organized
Don’t Procrastinate
Stay in Control
Keep Fit
See Problems as “Opportunities”
Learn Everything You Can About Your Job
Don’t be Afraid of Success
Believe in God
Reach a Little Higher Than You Thought You Could
Set Your Sights and Take Action
Never Give Up
These, it is said are many of the “keys to success.” How many of these keys do you have? Take a moment and review this list again and then key in on the ones you don’t presently possess and work toward adding these keys to your keychain of success by years end.
As always, to your continued success! Live well my friends!
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Lose the Salt Shaker
What do pickles, pretzels, crackers, cheese, soy sauce, olives, and lunch meat all have in common? A little thing called sodium. If you are eating a lot of salty foods, it may explain your high blood pressure, but did you know that a high sodium/salt intake also causes other health damage. For example, salt creates greater retention of water in your body which leads to swelling of the ankles and weight gain. Too much salt also worsens thinning of the bones (osteoporosis), asthma, kidney disease, and has been closely related to cancer of the stomach. So, to get healthier start with the obvious culprit – that salt shaker on your table. Stop sprinkling the white stuff on everything! Next, become more conscious of the salt you use when cooking. Instead of salt try using other flavorings (fresh or dried herbs, all spices, lemon & lime juice, vinegar, red/white wine, cider or beer, onions, garlic, shallots, ginger, chilies, etc.) and as often as possible use fresh foods. Finally, pay more attention to how much sodium is already in the foods you eat. Try to avoid pre-packaged, processed and shelf-stable foods as they are likely to be high in sodium (as it’s the sodium that helps preserve the food). Also, be conscious of those frozen dinners and fast-food meals as they are two other high-sodium culprits you must watch out for. According to the University of Illinois, an adult who is otherwise healthy should eat approximately 1,100 to 3,300 mg of sodium per day. Consequently, the average American eats approximately 2,300 to 6,900 mg of sodium per day. How much are you eating per day? Find out this month and let’s get shakin’ and do our bodies a favor by re-thinking our salt consumption. Here to the health of it! Live well my friends!
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The 8 Keys of Excellence
Bobbi DePorter has identified 8 Key principles to live by. This month, use these keys to assess where you are and what you need to change to live a life of Excellence. Remember, if you continue to do what you do, you’ll continue to have what you have!
Live well my friends!
The 8 Keys of Excellence
Principles to Live By
Live in INTEGRITY
Conduct yourself in the state of authenticity, sincerity and wholeness that results when your values and behavior are aligned.
Acknowledge that FAILURE LEADS TO SUCCESS
Understand that failure simply provides us with the information we need to learn so we can succeed.
SPEAK WITH GOOD PURPOSE
Develop the skill of speaking in a positive sense with good intent.
Affirm your COMMITMENT
Follow your vision without wavering; stay true to the course. Do whatever it takes to get the job done.
Take OWNERSHIP
Be accountable and responsible. Be someone who can be counted on, someone who responds.
Stay FLEXIBLE
Maintain the ability to change what you are doing to get the outcome you desire.
Keep your BALANCE
Keep your mind, body and spirit in alignment.
Live in the Now – THIS IS IT!
Develop the ability to focus your attention on the present moment. Each moment, each, task counts!
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Your Core 4
Summer is almost upon us and for most of us that means swimsuit season. In order to get your abs in shape for the pool or the beach, it’s important to exercise all the muscles groups in your core. If you’re not already aware, the muscles that comprise your core include your rectus abdominis (aka: six pack), your obliques (the muscles on your sides), your transverse abdominis (muscles deep within your abdomen) and your lower back. To get you started shaping up these core 4, here are four key exercises that will help you develop each of these areas.
#1 Basic Abdominal Crunch (Rectus Abdominis)
Here is the proper way to perform the basic abdominal crunch:
- Lie on your back, bend your knees, placing your hands on the sides of your head
- Contract your abs and flatten you lower back against the floor
- Slowly lift your shoulder blades one or two inches off the floor while exhaling and keeping your neck straight and chin up
- Hold this position for a few seconds (avoid holding your breath)
- Slowly lower your shoulders while keeping your abs contracted
- Repeat this for up to 25 reps
#2 Side Planks (Internal/External Obliques)
Here is the proper way to perform the side plank:
- Begin by laying on your side on the floor
- Position your elbow on the floor just under your shoulder
- Lift up on that elbow and keep your body stiff from head to toe
- Hold this position for a count of 10 and lower your hip to the floor
- Rest and repeat 3x
- Switch sides and repeat the exercise on the other hip
#3 Basic Plank (Transverse Abdominis)
Here is the proper way to perform the basic plank:
- Start out with toes and forearms on the floor
- Balance on toes and forearms keeping your torso straight and rigid in a straight line from ears to toes (no sagging or bending)
- Keep your head in a relaxed position looking at the floor
- Hold this position for a set amount of time (.10 seconds to start) and gradually increase over time to .30, .45 or even .60 seconds.
#4 Alternating Superman Exercise (Lower Back)
Here is the proper way to perform the alternating superman:
- Lie face down on your stomach with feet a little less than shoulder width apart and arms extended in front of you.
- Lift your head up and look forward while you raise your left arm and your right leg 5-6 inches off the ground (or as far as you comfortably can to begin with).
- Complete an isometric hold by holding this position for .03 seconds and then relax.
- Slowly switch sides, this time raising your right arm and left leg.
- Work toward achieving 10 alternating raises on each side.
Work on these core 4 and not only will you improve your general posture and stability; but coupled with a healthy diet, you’ll start to see that nicely toned flat stomach you’ve always wanted. Live well my friends!
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How Cool is This!
With temperatures continuing to rise, try this cool little trick to burn more calories each day. . . drink most, if not all of your water in ice cold form. Why? First of all, water typically tastes better ice cold and secondly, did you know that every time you drink an ounce of ice cold water your body must burn about a calorie in the process of warming the water to your current body temperature? It’s true! So let’s say you drink 100 ounces of cold water in a day - that translates to effortlessly burning an extra 100 calories! How cool is that!
Live well my friends!
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You Too Can Have the “Luck of the Irish”
Why are some people consistently lucky, while others seem to encounter only bad luck? Many have tried to answer this question and it turns out that there is no such thing – in a scientific sense, at least – as luck. The only difference between someone who tends to be lucky and another who seems to be unlucky is their mindset.
Unlucky people miss chance opportunities because they are too focused on looking for something else, whereas lucky people are more open to opportunity. Luck, therefore, is all in your mind – and you have the power each day to affect how many “lucky” opportunities come your way. This is great news because it means that luck can be learned – just like any other skill. Here are a couple ideas for you to implement in your lives to help you develop this skill set and become more lucky:
1. Notice and create chance opportunities for yourself
-change things up in your life (talk to different
types of people, change your route to work,
try/read something different, etc.).
2. Change your counterfactual
-A counterfactual is your belief about what might
have been. Lucky people adopt a counterfactual
that the situation could have been far worse
(which makes them feel better about the actual
event); unlucky people think of a much better
alternative than what just happened and as a
result often feel disappointed.
When we find ourselves stuck in a negative mindset, opportunities are lost because we don't see them. Negativity shuts us down; whereas, cultivating and maintaining a positive mindset opens us up . . . allowing us to see opportunities others don't see and creating that "luck of the Irish" we all want in our lives. Live well and may luck be with you this month my friends!
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It’s Amore!
February is a month that focuses on love and relationships. We share our love for others in words, cards, flowers, and candy; but many times forget about ourselves. This month, let’s also focus on ourselves - remembering that one can’t truly love another unless they first love themselves. The book “Love” by the late Leo Buscaglia had a tremendous impact on me when I read it and the following are excerpts from this book related to the importance of learning to love yourself before you can fully love others.
“To love others you must love yourself . . . Loving oneself does not imply an ego-centered reality . . . Loving oneself does mean a genuine interest, caring, concern and respect for oneself. To care about oneself is basic to love. Man loves himself when he sees himself with accuracy, genuinely appreciates what he sees but is especially excited and challenged with the prospect of what he can become . . . To love oneself is to struggle to rediscover and maintain your uniqueness. It is understanding and appreciating the idea that you will be the only you to ever live upon this earth . . . Even you are not totally aware of the wonders which lie dormant within yourself . . . The trip into oneself is one of the grandest, most enjoyable and longest lasting . . . Loving yourself involves appreciating the value of you above all things . . . If you try to be like anyone else . . . you will always be second best. But, you are the best you . . . When you realize you are the best you, you will accept the fact that others are the best they can be . . . When you love yourself, you will love others. And to the depth and extent to which you can love yourself, only to that depth and extent will you be able to love others!”
Work on loving yourself even more this month. Live well my friends!
Happy Valentine’s Day!
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Losing a Healthy Pound a Week
Mix and Match These Moves to Cut 500 Calories
You probably already know the math: You have to cut 3,500 calories to drop one pound. To lose a healthy pound a week, that’s 500 calories a day! But you don’t have to deprive yourself or add an hour to your exercise routine to reach your weight loss goals. Here are some no-sweat tips for torching calories anytime, any place.
At Breakfast
Make a trade. Swap your bagel for an English muffin to slash 220 calories, a glass of whole milk for skim to save 70 calories, and a three-egg omelet for one egg and two egg whites, or pork sausage for turkey sausage to cut about 125 calories each.
Measure portions. It’s so easy to eat a whole cup of cereal rather than a half-cup serving. Measuring out just one serving can save you up to 200 calories. Keep in mind that a cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120.
At Lunch
Move on your lunch hour. A brisk 15-minute walk burns about 100 calories, and it gives you less time to eat. Walk during your lunch for five days and burn 500 extra calories. Or try wearing a pedometer to measure out 10,000 steps a day, or about 5 miles—you’ll automatically burn 500 calories without even hitting the gym.
Order wisely. Use hummus or mustard instead of mayo, and a roll for sliced bread on your sandwich, and cut about 200 calories. Opt for a salad instead of fries to save another 300 calories for a total of 500 saved.
Chew your food. An easy way to slash calories is to slow down when you eat. According to the American Journal of Clinical Nutrition, women who chewed at least 20 times before swallowing ate up to 70 calories less at mealtime, Since it takes 20 to 30 minutes for your body to register that you are full, researchers believe eating more slowly allows you to get to the point where you feel satiated on fewer calories than if you’re shoveling it in.
At Dinner
Downsize your plates. Rather than depriving yourself of food to drop pounds, simply use smaller plates. If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you’ll cut 500 calories without feeling deprived and research backs it up - people serving themselves ice cream in larger bowls ate 31 percent more than their counterparts eating from smaller bowls—and both groups reported feeling full, according to the American Journal of Preventative Medicine.
Wait to have seconds. Once you’ve downsized to smaller plates, wait 20 to 30 minutes to have a second helping. You almost never go back because you’ve given your body time to register that you’re feeling full, so you can easily save hundreds of calories! Even if you do opt for seconds, you’re likely to get a smaller helping because hunger hormones won’t be driving your appetite.
Slim your sides. Instead of dipping chips in fat-packed sour cream, try serving baked tortilla chips or whole wheat pita wedges with low-fat refried beans and chunky salsa. It’s a tasty way to sneak in an extra serving of veggies and cut 109 calories.
Eating Dessert
Skip the oil. Replace oil with applesauce when baking to slim down. “Two tablespoons of oil is about 200 calories, while 4 tablespoons of applesauce is only 40—you have to double the applesauce to oil ratio in recipes. Make the switch and save 160 calories without sacrificing flavor, and top your treat with a dollop of light whipped cream instead of premium vanilla ice cream to save another 220 calories.
Dining Out
Leave something on your plate. Restaurant dishes are up to 250 percent larger than a normal portion size, so simply leaving a quarter of the meal on your plate can save up to 500 calories. Leaving a few bites of any potato or noodle dish cuts up to 100 calories alone because they almost always have added butter, oils or other fats. And skip the extras, such as the bread basket, to keep from breaking your calorie bank. If you’re at a Mexican restaurant, forgo the tortilla chips—they can equal more calories than your entire meal.
Know before you go. Before you head to a chain restaurant, check out the nutrition information on its web site – diners who saw nutrition information before selecting their meals ate an average of 52 fewer calories, according to the American Journal of Public Health. Moreover, you’ll be able to make smarter meal choices.
Drink up. It’s no secret that swapping water for soda can save you hundreds of calories—about 300 a day if you drink two cans. But drinking 20 to 60 ounces of water daily might also help boost your metabolism so you burn even more calories. If you’re not getting enough water, your kidneys turn to your liver for help, which takes away from your fat-burning ability and slows metabolism. To make water more appealing, try squeezing lemon or adding sliced cucumbers. Another option is to use a low-calorie flavor packet that offers fizz and some even a shot of vitamins.
Watching TV
Don’t eat and watch. People who snack in front of the television consume an average of 288 extra calories a day because they’re eating mindlessly. If you want to snack, turn off the TV, serve yourself on a dish, and really pay attention to what you’re putting in your mouth to slash calories.
Try commercial cardio. Doing some kind of cardio, such as jumping rope or jogging in place, burns about 10 calories a minute. If you watch an hour of TV a night and add cardio moves during the 10 commercial breaks that typically air, you could blast up to 300 extra calories without missing your favorite shows. Adding “commercial cardio” and nixing mindless snacking cuts more than 500 calories.
On Saturday
Sleep in. Studies show people who get less than 6 hours of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin. Each extra hour of sleep could save you 100 calories. So snooze and lose.
Clean house. Spend 2 hours getting organized by cleaning your garage or vacuuming and dusting the house to slash about 408 calories. Wear extra layers and switch the hands you use to sweat even more.
Run some errands. Spend an afternoon food shopping and unloading groceries to burn close to 500 calories. Cook dinner to burn 136 more.
To living well my friends! Happy New Year!
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Christmas Gift Suggestions:
To your enemy, forgiveness
To an opponent, tolerance
To a friend, your heart
To a customer, service
To all, charity
To every child, a good example
To yourself, respect
~Oren Arnold
Happy Holiday’s!
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Being Thankful Beyond Thanksgiving
Every day we have things to be thankful for. To live a happier, healthier, more energized life; we need to think more positively and change the way we view our lives and situations. One of the easiest ways to make this change is through the use of a gratitude journal. A gratitude journal is a way to consciously call attention to the things for which we are thankful each day. By focusing on gratitude, we become aware of those things and thus create a shift in our thinking to the positive. Keeping a gratitude journal is easy and you’ll be surprised at how many positives you’ll discover in your life without even trying!
Starting your gratitude journal:
- Buy a special journal and find a special pen to use
- Each evening write down 5 things you are grateful for in your journal prior to going to bed
-at first, it might be difficult to come up with 5 things; but, that’s the beauty of the
gratitude journal - it forces you to look for positives in your life.
As you focus more on the positive things in your life, more positive things will present themselves to you! Start tonight and on this date next year you will have recorded 1825 things in your journal that you were grateful for in the past year – something truly to be thankful for!
Happy Thanksgiving and live well my friends!
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Eating a Rainbow of Fruits and Vegetables
Fruits and vegetables are a stable of any healthy diet. When considering which fruits and vegetables to add to your diet, consider including them from the various colors of the rainbow.
Red fruits and vegetables like tomatoes, watermelon and pink grapefruit may help reduce risk of several types of cancer, especially prostate cancer. Strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants to protect cells from damage and keep hearts healthy.
Orange/yellow fruits and vegetables such as sweet potatoes, pumpkin and carrots help maintain healthy mucous membranes and healthy eyes and can help reduce risk of cancer and heart disease and improve immune system function.
Green fruits and vegetables like spinach and other dark leafy greens, green peppers, peas, cucumber and celery help keep eyes healthy. Broccoli, cauliflower, and cabbage may help protect against some types of cancer.
Blue/purple fruits and vegetables, e.g. blueberries, grapes and raisins, act as powerful antioxidants to protect cells from damage. They may help reduce the risk of cancer, stroke and heart disease. Eating more blueberries is linked with improved memory function and healthy aging.
White fruits and vegetables may contain health-promoting chemicals that may help lower cholesterol and blood pressure and reduce risk of stomach cancer and heart disease. Members of this white group include such things as bananas, cauliflower, and potatoes.
Use the rainbow as your guide to choosing healthy fruits and vegetables and you'll reap the benefits! Live well my friends!
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September Smiles
Want to stand out and be more attractive? Smile! Want to help your body function better? Smile! How about improving your health and reducing stress in your life? Yep, smile! A little smile can go a long way to improving the quality of your life and here are 10 reasons why you should start smiling more often:
1. Smiling Creates an Attraction Factor
We are naturally drawn to people who smile. When you smile, you are
more approachable and come across as more friendly, warm and
likeable.
2. Smiling Changes Your Mood
Next time you are feeling down, try putting a smile on your face.
Smiling actually creates changes in the neurology of the brain which can
immediately help to change your mood.
3. Smiling Is Contagious
Smile, and the whole world (room) smiles with you! Your smile not
only lightens up a room/conversation; but, can generate smiles in others
which creates a more pleasant and positive environment.
4. Smiling Relieves Stress
Stress really shows on your face. Smiling helps to prevent you from
looking tired, worn down, and overwhelmed. When you are stressed,
consciously work at putting a smile on your face and amazingly you will
reduce the stress you’re experiencing.
5. Smiling Boosts Your Immune System
Prevent the flu and colds just by smiling! Researchers have found that
by smiling you actually help your immune system function more
efficiently and effectively.
6. Smiling Lowers Your Blood Pressure
When you smile, there is a measurable reduction in blood pressure.
Give it a try if you have a blood pressure monitor at home. Sit for a
few minutes and take a reading. Then, smile for a minute and take
another reading while still smiling. You’ll be amazed at what a
difference a smile makes!
7. Smiling Releases Endorphins, Natural Pain Killers and Serotonin
Smiling is a natural drug. Studies have shown that smiling releases
endorphins, natural pain killers, and serotonin into the brain which in
combination helps to make us feel good.
8. Smiling Lifts the Face and Makes You Look Younger!
Give yourself a natural face lift by simply smiling! The muscles we use
to smile actually lift the face, making you appear younger. By smiling
your way through the day -- you'll not only look younger, but feel
better!
9. Smiling Makes You Look Successful
Put on a smile on your face and appear more confident, approachable,
and successful. You never know, but that winning smile might just be
the ticket to your next big promotion!
10. Smiling Helps You Stay Positive
Stay away from negativity, depression, stress and worry by just
smiling. Try this simple test: smile, then try to think of something
negative without losing your smile. It's hard. When we smile the
message our body receives is that "Life is Good!" and we
surprisingly respond by reacting as if!
Did you know that it takes only seventeen muscles to smile and forty-three to frown? Smiling is my favorite exercise and one of the easiest exercises one can do. So I challenge you to start exercising those seventeen muscles more and improving the quality of your life! Live well and smile often my friends!
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Looking Good !!!
We all know the importance of exercise and its many benefits; but, did you know that researchers have discovered that a regular exercise program can actually make positive changes in your physical appearance? Yep! This might just be the motivation you were looking for and one of the most exciting reasons to start and enjoy a daily workout. Anyone, no matter how attractive, can look even better by following a sensible exercise plan. Here are just a few of the benefits from a regular routine.
Your skin looks better after a workout
Exercise can have several positive effects on your skin. First, your complexion may absorb a little sunlight if you exercise outdoors (but try to avoid the sun between 10 a.m. and 4 p.m. to prevent overexposure and possible skin damage). Exercising in the early morning or evening can bring color to your cheeks and improve circulation throughout your body, which will enhance your skin color and complexion. A second benefit is that your skin tone will improve due to improved circulation, which will help prevent sagging or wrinkles.
Your size will become more natural to fit your height and build
With a regular exercise plan, you will burn additional calories and shed many of those extra pounds we all seem to carry around with us. With daily exercise, you should gradually approach your natural body size, based on appropriate weight and proportioned shape. After a workout that tightens muscles, pumps blood sugar throughout the body (suppressing the appetite), and boosts your energy level, you will not only look better but feel better! Your increased self-confidence will enhance your sense of achievement, and this will further improve the way you look to others.
Your hair will look healthier than ever
Regular exercise helps to promote blood circulation to all parts of the body, scalp included. Hair follicles will be nourished by oxygen-rich blood flow that rushes antioxidants to the area to destroy free radicals before they can damage your hair. An added benefit of exercising outdoors or in the pool is that your hair may even develop a few sunlit streaks for a natural highlighted effect.
Your eyes grow brighter and clearer
Thanks again to improved circulation, your eyes will benefit from better blood flow that helps to keep them moist, clear, and functional. In addition, looking about you during an exercise routine provides a workout for your eye muscles helping to strengthen them and keeping them functioning at an optimal level. Fresh air during an outdoor session will help to clear fatigue or dust from your eyelids.
Muscle definition develops to provide a trim look and taut feel
With each workout your muscles will grow tighter and firmer to help you develop a sleek look over time. Your clothes will fit more smoothly, and as muscle definition become more evident in the limbs, you will look and feel more fit.
By adding exercise to your daily routine you will look better and feel better! Not only will you feel more in control of your body and your life; but, you will also develop a newfound confidence that will further enhance your appearance (making you even more attractive than ever before)! Here’s to looking and feeling better. Live well my friends!
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Need a Vacation?
Bored? July is official Anti-Boredom Month. Challenge yourself this month in some way to add some excitement to your life and create the polar opposite of boredom . . . FUN! For example . . . how about a vacation? Did you know that you may need a vacation more than you think?! Vacations are an important part of enjoying your life, staying relaxed, and being effective in your job. You may just need a vacation because they:
- Promote Creativity: A good vacation can help us to reconnect with ourselves, get back to feeling our best, and make us more creative and productive.
- Stave Off Burnout: Individuals who take regular time to relax are less likely to experience the ill effects of burnout than their overworked, under-rested counterparts.
- Can Keep Us Healthy: Taking regular time off to ‘recharge your batteries’ can lower your stress levels and actually keep you healthier!
- Promote Overall Wellbeing: Research finds that even three days after a vacation, subjects' physical complaints, their quality of sleep, and mood had improved as compared to before vacation.
- Can Strengthen Bonds: Spending time enjoying life with loved ones can keep relationships strong, helping you enjoy the good times more and helping you through the stress of the hard times.
- Relieve Stress in Lasting Ways: It should come as no surprise that vacations that include plenty of free time bring stress relief, but research shows that a good vacation can lead to the experience of fewer stressful days at least five weeks later! That means that a vacation is the gift to yourself that keep on giving.
The bottom line is that taking a vacation and getting away from the stresses of daily life can give us the break we need so that we can return to our lives refreshed and better equipped to handle whatever may come our way. A vacation doesn’t have to be grand and expensive. Even taking a short mini vacation (a long weekend) that is fun, and restful can bring many of the benefits discussed above! Here’s to the great upcoming vacation you’re going to take! Live well my friends!
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Shining the Light on the Top 10 Sunscreen Mistakes
Summer's here, so it's important to shine some light on the importance of sunscreen usage and sun safety! Did you know that almost 80% of your total sun exposure occurs after the age of 18?! To the health of your skin, here are the top 10 mistakes people make related to sunscreen:
Mistake # 1
I don't need sunscreen. I'm spending the day inside.
Always keep in mind that UVA rays can easily penetrate the windows of cars, buildings, and even airplanes. Think about and total the amount of time you spend in the car or near a window in you office. Now, add in those quick trips outside and you might be surprised at just how much sun exposure you're actually getting. Daily SPF of at least 15 is a must!
Mistake #2
It's best to put sunscreen on the second I get to the beach to maximize its effectiveness.
Mistake, since it takes 30 minutes for sunscreen to penetrate your skin adequately. For the health of your skin, get into the habit of putting on your sunscreen at home.
Mistake #3
Between my SPF 15 moisturizer, SPF 15 foundation, and SPF 15 powder, I'm up to a total SPF of 45.
Oh, if it only worked that way. If you use three SPF 15 products, you actually end up with an SPF of . . . 15. There is no additive effect. If however, you used products with different SPFs, you will end up with the highest protection of the bunch.
Mistake #4
I put sunscreen on my arms and legs, but the rest of my body is covered by clothes so there’s no need to apply it to the rest of my body.
Yep, another mistake! The average cotton T-shirt actually has an SPF of about 5, far short of your SPF 15 minimum. If you plan to be out in the sun for a long period of time, wear specially manufactured sun-protective clothing and hats which can actually block out 97 percent of the sun's rays!
Mistake #5
Minimum sunscreen protection is SPF 15 with UVA protection.
That’s close to the truth, but you won’t protect your skin in the most effective way because you’re missing the UVB protection. Check to make sure that the sunscreen you are using contains both UVA and UVB protection. According to the FDA, the best ingredients to look for in a good sunscreen are:
-UVA blockers: Mexoryl, Helioplex 360, Active Photobarrier Complex, Avobenzone
-UVB blockers: Homosalate, Octosalate, Cctylmethoxycinnamate
-UVA and UVB: Octocrylene, zinc oxide, titanium dioxide.
Mistake #6
I should be applying sunscreen about every 3 hours.
This is true only if you want to damage your skin and increase your chances of melanoma skin cancer. Sunscreen needs to be reapplied every hour. It takes about a full shot glass of sunscreen to cover your whole body. For your face alone, you should be using about ½ a teaspoon. Measure it! Most people use ¼ of that amount and are not getting adequate protection.
Mistake #7
I’m sure glad I’m not a sun-sensitive person.
Under certain circumstances you just might be! For instance, take extra caution if you are on blood pressure medications or antibiotics, or if you use exfoliating products as they can make you more sun-sensitive and more likely to burn. Also, be careful if you drink margaritas or other citrus drinks outside. Limes and figs can make your skin more sun sensitive and lead to burns.
Mistake #8
Bugs are attracted to the smell of my sunscreen so I use insect repellent to keep them away.
A good idea, but did you know that insect repellents reduce a sunscreen's SPF by up to one-third. When using sunscreen and insect repellent together, always use a higher SPF and reapplied more often.
Mistake #9
Sunscreen never really expires; just make sure you shake it really well before using.
Actually, there is an expiration date on your sunscreen and you should check it. According to the AAD, the Food and Drug Administration (FDA) requires that sunscreen work at its capacity for three years. That said, if you have a three-year old bottle of sunscreen . . . I’d say it’s time to get a new bottle!
Mistake #10
I have dark skin and never burn; therefore, I don’t need to wear sunscreen.
Not so! Even though African-Americans and other dark-skinned people don’t burn as easily as fair-skinned people that doesn’t mean they shouldn’t wear sunscreen to protect their skin from skin cancer.
I know that most people realize that sun exposure is damaging to their skin, but all too often I see well-meaning people diminish their efforts by making these common mistakes about sun protection. Don’t be one of these people – be sun smart. Here’s to a wonderful summer, great skin, and to living well my friends!
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Happy Meditation Month!
While May is traditionally known for ‘Mother’s Day’ and ‘Memorial Day’ you might not know that it's also National Meditation Month. Not into meditation? How about this month (seeing it is National Meditation Month) you give it a try? Meditation has many wonderful benefits for your health and can offer you amazing stress relief. If you are like most people though you probably won’t try meditation because you believe it’s too difficult to practice, or it's only effective with regular, lengthy sessions. You’re wrong! Yes, it's true that you will receive the biggest gains from meditation with frequent practice and longer durations; but, just 5 minutes of meditation actually can bring you quick stress relief. So if you only have 5 minutes for meditation, here’s how to make the most of those 5 minutes:
5-Minute Meditation
Here's How:
· Relax and don't worry about staying in meditation for ‘too long’ by setting a timer for 5 minutes (if you have an iPhone, the Healing Music application can be used as a timer).
· Close your eyes and relax. Take a few deep breaths from your diaphragm and release any tension you may feel in your body.
· Clear your mind of thoughts. Rather than focusing on ‘thinking of nothing,’ focus on ‘being.’ When thoughts enter your mind, gently acknowledge them and let them go, returning your focus again to the present moment.
· Continue this for 5 minutes, and return to your day feeling more relaxed and refreshed. Try this meditation regularly, and you will be surprised how much less stressed you will feel.
Tips:
1. Be sure you’re in a comfortable position as an awkward sitting position can be a distraction from meditation.
2. Don’t get too focused on whether or not you’re ‘doing it right’ (This can actually make meditation more stressful!). Thoughts may often enter your head; but the process of redirecting your focus to the present moment is where the benefit comes from.
3. Playing meditation music or using aromatherapy can enhance your practice. They aren’t necessary, but they can add to your experience if you can conveniently incorporate them.
5-Minute Music Meditation
Combining music with meditation can deepen the positive effects of meditation and help you get into that serene meditative place.
Here's How:
· Choose meditation music that can help you relax. This means finding music that you enjoy listening to - if you don’t enjoy classical music, for example, don’t choose it. You should also look for music that has a slower tempo (60 bpm), and preferably without lyrics, which can be distracting and can engage your conscious mind - the part of your mind you are hoping to ‘turn off.’
· Get into a comfortable position and relax. Close your eyes, relax your muscles, and breathe through your diaphragm.
· Stay focused on the music. If you find yourself thinking about other things (or even thinking thoughts about the music), gently redirect your attention to the present moment, the sound of the music, and the feelings in your body that the music evokes. Try to really feel the music.
· Continue this practice for several minutes, until your time runs out. The goal of this practice is to quiet your inner voice and just ‘be.’ So just ‘be’ with the music, and fully immerse yourself in it, and you’ll feel more relaxed fairly quickly.
Tips:
1. Start out with just a few songs, and work your way up to using more. You can time your practice with the number of songs you choose so you don’t have to worry if you are taking more time than you have.
2. If you find the music brings lots of thoughts, memories, and internal dialogue, switch to a different type of music (if you find yourself ‘thinking too much,’ don’t beat yourself up over it; this is natural for those beginning in meditation practice. Instead, congratulate yourself on noticing the internal dialogue and redirecting your attention to the present moment).
5-Minute Walking Meditation
Walking meditation combines the benefits of meditation with exercise and is a technique that is easy to learn, thereby making walking meditation a great technique for those new to meditation. Here's how walking meditation works:
Here's How:
· Begin walking at a comfortable pace. Really focus on the sensations that you feel in your body as you walk. Feel the weight of your body on the bottom of your feet. Feel your arms swinging with each stride. If you find thoughts coming into your mind, gently let them go and redirect your focus to the sensations you're feeling as you walk. Stay focused on now.
· Another area of focus while you’re walking could be on your breathing. For example, try to breathe in for two steps, and out for two or three focusing on keeping your breathing and steps coordinated. Another option to consider is to repeat a mantra in your head as you walk in time with your steps.
· If thoughts keep creeping into your head about work, money, or a fight you recently had with your spouse/child/boss, acknowledge them and let them go while gently redirecting your attention to now and your walking meditation.
Tips:
1. Experiment! Try different paces, different mantras, different styles of breathing, and see what works best for you.
2. Commit more to the practice than to the amount of time you spend. For example, it's more important to focus on doing your walking meditation a certain number of times per week than a certain amount of minutes per time. Once it's a habit, you can always work your way into longer sessions (it's optimal to do this for 30 minutes, several times per week, but if you only have 10 minutes, or even 5, that's better than no practice at all. Walking meditation can be useful even in small doses).
Still not sure you want to join the millions in May meditating? Did you know that people who meditate even for a short period of time each day are much happier than those around them? If you want to live a happier, healthier, and more energized life take the time this month to meditate daily – you’ll be glad you did! Meditate well my friends!
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Top 20 Super Foods
What should be on your grocery list? Well, here are 20 super suggestions to help you live a happier, healthier, more energized life! Live healthy my friends!
Complete Proteins:
1. Wild Salmon
A great balance of fatty acids proven to reduce the risk for
cardiovascular disease.
2. Free Range Turkey Breast
The leanest source of meat on the planet, with included benefits
such as cancer prevention through selenium.
3. Free Range Eggs
The best source of the vital nutrient choline for cell membrane
health.
4. Yogurt
Immune system booster and great for colon health.
5. Soy
A major key in Okinawans* healthy living and diet style.
6. Walnuts
A handful a day is packed with 90% of the recommended daily
value of Omega-3 fatty acids.
7. Black Beans
Fiber all-star, cancer fighter, antioxidant, sulfite detoxifier.
Fibrous Fruits/Vegetables:
8. Blueberries
Highest level of antioxidants available and great brain food
for children.
9. Oranges
Most readily available source of vitamin C.
10. Broccoli
Top cancer fighter of most foods.
11. Spinach
Best food to fight cataracts and macular degeneration.
12. Tomatoes
The nutrient lycopene is proven to reduce the risk for
prostate cancer.
13. Onions
Proper insulin response, prevents heart disease, prevents
colon cancer, healthy bones.
Whole Grains/Starchy Vegetables:
14. Oats
Known to lower cholesterol.
15. Sweet Potatoes
Antioxidant, anti-inflammatory, helps reduce the risk of diabetes.
Fats:
16. Olive Oil
Prevents the hardening of arteries, may lower cholesterol.
Beverages:
17. Water
Happy organs, improved digestive tract, may increase
metabolism.
18. Green Tea
Immune system booster, colon cleaner, antioxidant rich.
Sweeteners:
19. Local Honey
Fights allergies, anti-bacterial, anti-fungal, anti-viral.
Dessert:
20. Dark Chocolate
1 oz. per day provides antioxidants.
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How Sweet It Is!
This is sweet! Chocolate is just about every person’s dream food and on the 14th many of you will most likely receive a box full of chocolates from that special someone. While healthy living shouldn’t include a lot of chocolate in your diet, chocolate does have a few positive health benefits. First, did you know that cocoa is called a bean, but is actually a fruit? This cocoa fruit is rich in flavanol, an anti-oxidant which helps to slow down aging by restricting the activities of free radicals in the body. In addition, flavanol may help protect arteries from damage while maintaining a body's healthy blood flow (which can help reduce blood pressure). Dark chocolate and cocoa powder contain the highest levels of flavanol; but, these health benefits are reduced considerably when pure chocolate is processed and other ingredients such as sugar, milk and butter are added (so nix the candy bars!). Chocolate is also high in oleic and linoleic acids. Oleic acid is good for the skin as it makes your skin more flexible while also helping omega 3 fatty acids reach the areas of the body that need them. Linoleic acid is an ingredient in chocolate that assists in burning calories, relieves exzema (dry skin), and helps repair damaged cells while maintaining the health of cell membranes. Finally, as most people are aware, chocolate affects the production of endorphins and it’s these endorphins that can help you feel better or lighten your mood. While these health benefits may be sweet music to the ears of any chocolate lover, remember overdoing anything can be harmful and unhealthy for your body. To satisfy that “sweet tooth” in a more healthy way remember to eat only unprocessed dark chocolate and to eat this healthier chocolate in moderation.
Live healthy my friends and Happy Valentine’s Day!
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Looking ahead in 2010
It’s 2010, the beginning of a new decade and the beginning of a new healthy you! The new calendar year is always a good time to review the year and see how we can improve our lives and the lives of those around us. As the classic saying goes: “if you continue to do what you do, you’ll continue to have what you have.” Take time to reflect and set achievable goals this January. As soon as you pledge to change, you will get a powerful boost in mood. The bigger the resolution, the better you feel - immediately! Below are some suggestions on how to properly set your 2010 New Year’s goals. For each goal you should:
1) Identify the goal – asking yourself:
-what do I really want?
-What is the benefit of this goal (for me or someone else)?
-Is this exactly what I really want or am I settling for something less
than what I would really like?
-Am I willing to pay the price to reach this goal?
-Is it my choice to reach this goal?
2) Write it down
-put it into words starting with the word “To . . .” and keeping it simple.
Once you write down your goal you begin to give life to that goal.
3) Write down the date to reach the goal
4) List the obstacles to reaching the goal
5) After each obstacle, write and date the action steps you’re going to take
-if you don’t know what action steps to take, write down: Find out
what action step to take.
-each action step is actually a small goal in itself. If you come up with an
action step that is so big it has obstacles of its own, then take it out of
the “action step” category, and rewrite it as a separate, full-fledged goal.
6) Prioritize your goals
7) Review and track your goals weekly
8) Reward yourself when you reach the goal and along the way.
Happy New Years and may you truly reach all your goals and achieve all your dreams in 2010! Live healthy my friends!
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A Prescription for Less Holiday Stress
The holidays are here and contrary to the picture perfect images in mass media, this is a naturally stressful time of year for almost all of us. For most, it takes nothing less than supernatural strength to juggle the myriad of holiday tasks that seem to present themselves on a daily basis. Here are 3 sanity saving ideas that will allow you to navigate (and maybe even enjoy!) the holidays this year:
Learn to say no, and don’t feel guilty about saying it.
This time of year is overflowing with social events. In a land called “Perfect,” we would have all the time and energy we need to engage in everything we are asked to do. In reality, it is necessary to give ourselves permission to set boundaries. This essential step allows us to be present, and to enjoy the activities we do choose.
Release images of the “perfect” holiday season.
So many of us envision picture perfect holidays complete with beautiful decorations, perfect presents for everyone on our lists, and bountiful tables filled with freshly baked goods. The reality of our experience can never compete with impossibly idealized images. Lighten up and try to remember that no one is perfect. What is perfect though are the memories that are created through the quality time spent with friends, family and loved ones.
Sort your lists into “Musts,” “Shoulds,” and “Wants,” (with special emphasis on “Wants.”)
List everything that you absolutely must do in the “Musts” category. Obviously, these take top priority. Things you feel pressured to do, but don’t really want to do belong in the “Should” category. After completing this “Should” list I urge you to pare some of these things off your list. Finally, write everything you actually want to do in the “Want” category. Pay close attention to this one for the sake of your mental and physical health. If you’re like me, items on your Want list start off at the bottom of your priority list. Join me in changing that by making a commitment to ensure that you gift yourself some of these for the holidays!
Happy Holidays and live healthy my friends!
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Nutrition & Stress
Are you overworked and exhausted? Lack focus or have trouble sleeping at night? When our lives get busy it is easy to overlook the importance of eating a balanced diet. Yet, good nutrition can make the difference between feeling great and energized, or irritable and tired. Choosing balanced meals containing nutrient-rich foods, including complex carbohydrates, protein, and essential fats, is the ideal way to keep our bodies in balance during those stressful periods we all experience. Here’s what you need to know:
Complex carbohydrates
These increase the amount of serotonin in your brain, a powerful neurotransmitter that boosts your mood, calms you down, and helps you sleep.
Food sources: fruits, vegetables, whole grains and starchy foods.
Protein-rich foods
Eating these slows down the rate at which sugar is released into your bloodstream and keeps your blood sugar balanced. These also keeps you feeling full longer, making you less likely to grab for a high-calorie sweet snacks.
Food sources: dairy foods (cheese, milk, yogurt), eggs, fish, meats, legumes (beans and lentils), peanut butter, poultry and tofu.
Essential Fats
These fats (a.k.a. omega-6 and omega-3 fatty acids) can only be obtained through our diet. They promote the flow of nutrients into cells and allow waste products to escape from the cells.
Food sources: nuts (almonds, walnuts), oils (canola, flax, soybean), oily fish (salmon, sardines, tuna), and seeds (flax, pumpkin).
Live healthy my friends!
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