 |
 |
 |
|
 |
|
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!
|
|
|
 |
|
 |
|
|
|
|
|
|
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!
|
|
|
|
|
|
|
|
|
|
|
|
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!
|
|
|
|
|
|
|
|
|
|
|
|
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.
|
|
|
|
|
|
|
|
|
|
|
|
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!
|
|
|
|
|
|
|
|
|
|
|
|
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!
|
|
|
|
|
|
|
|
|
|
|
|
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!
|
|
|
|
|
|
|
|
|
|
|
|
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!
|
|
|
|
|
|
|
|
|
|
|
|