For those of you with activity goals, here are some simple strategies for you: Put away your phone. Try some type of repetitive activity that allows your mind to wander like going for a walk, running, mowing the lawn, weeding, cleaning or doing the dishes. Keep the tv, phone, radio off and just let your mind wander, and wait for the creative juices to begin flowing, and of course move your body.
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If you are dealing with allergies, irritability, and aches and pains like me, it may be a time for a recharge. Stress, sugar, food sensitivities and environmental factors can cause inflammation which can wreak of havoc on most of the normal operations of our body systems, affecting your energy, mood, and cravings. Let’s look at some option for reducing inflammation.
- Eat more plant-based, whole, nutrient-dense foods.
Focus on what you can do to fuel your muscles, brain, cells with good nutrients and avoid refined sugar and flour, processed junk, animal products, etc. by adding a variety of plant-based whole foods to your diet. These foods will flood your body with the vitamins, minerals, cancer-fighting phytochemicals, antioxidants and fiber it needs to recover from chronic inflammation.
- Focus on gut health.
Your gut holds approximately 60-70 percent of your immune system, so it stands to reason that it would be a great place to reduce chronic inflammation. And if your gut is out of balance, you can only imagine that your immune system is out too. Try natural probiotics like natural unsweetened yogurt everyday, or a good probiotic supplement. Click here.
- Identify and address food sensitivities and chronic (or hidden) infections.
You could be fighting a losing battle if you’re ignoring potential food sensitivities and/or infections. If your body is working to cope and fight these challenges everyday, you can bet that you’re feeding the fire of inflammation on a regular basis.
Gluten, soy, dairy, eggs and yeast are common problem foods that might be distracting your immune system every time you sit down for a meal. These allergies can be identified with a blood test. Or try eliminating them one at a time. While following the elimination approach, you remove all common allergens from your diet and then slowly reintroduce them, one by one. Consider trying a cleanse too.
- Relax and Rest. Most doctors recommend seven to eight hours of sleep per night. If you’re cutting corners in the snooze department, you’re cheating your immune system, which means it needs to kick into high gear in an effort to keep you well.
Lack of sleep and unrealistic expectations on what your body can handle, keep stress hormones elevated. Unfortunately, when you’re stressed out all the time, you’re also producing more of the hormone cortisol—which keeps inflammation on high. You deserve to take a break from stress even if its for 10 minutes a day. I focus rather on the big picture – create margin, cut back on some things, and spend more time with God and the people that you truly care for.
Studies on blue zones, areas where people live to over 100 years old, found that all of them eat a rich array of fresh fruits and vegetables, which are packed with disease-fighting nutrients. In this category we include beans as the cornerstone of most centenarian diets is beans. Favorites include fava, black, soy and lentils as they are rich in fiber and protein. Phytochemicals and nutrients found in fruits and vegetables, including a variety of colors, support a healthy body.
Meats can still be on the menu but consider them as a side or ingredient, and choose the leanest, finest meat you can afford. If you are grilling, minimize charing as this creates bad free radicals that wreak havoc on our bodies cells. Limit portions to the size of a deck of cards and try eating no more than twice a week. This is consistent with the USDA’s MyPlate recommendations to make fruits, vegetables and grains the majority of your intake.
If you find it hard to avoid meat, trying eliminating it for just one day, and focus rather on salads, stews, and combining beans with nuts or grains for a heartier meal. Eating nuts—a handful a day – provides essential fats, and can give you an extra 2-3 years of life expectancy!
If you are looking at a better quality of life, and a longer more exuberant life, I’d follow these people’s example!
Allergy relief and immunity
Even though we cannot do much about our body’s response to specific allergens, we can support our overall health which impacts how we feel and recover from these attacks. Good healthy whole foods, fresh water, a good night’s sleep and maintaining stress factors in life are the best ways we can keep a healthy body. Yet, here is just a few of my recommendations from Advocare’s product line to supplement your nutrition. Additionally, I can help you find solutions to fill in the gaps of what you may be missing in your daily nutrition. Just give me a call.
MNS (Metabolic Nutrition System): “Nutritionist in a Box” ; includes over 50 vitamins, minerals, and nutrients to “fill in your nutritional gaps”, increase energy, support weight management, and provide appetite control.*
HERBAL CLEANSE: “Oil Change for Your Body”; a 10 day system to cleanse, detoxify, and rejuvenate your body*.
ImmunoGuard™ Provides support for a healthy immune system*.
SPARK: Enhances mental energy and focus with over 20 vitamins, minerals and nutrients* Sugar-free.
For more descriptions and other options visit my website: advocare.com/11068151
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Whether you call it commradiere, team work, or group motivation, its all the same thing, we succeed in living a healthy lifestyle when we surround ourselves with others who want to make healthy choices a part of life. According to the Blue Zones project, finding the right tribe can add years to your life than just about anything else. Over the next few months, Ill share habits of the world’s longest lived people. These people were either born into or purposefully choose to create social circles that support healthy behaviors. Related research shows that certain behaviors are contagious, so you attract and stimulate strong social circles by proactively surrounding yourself with the right tribe: people who share your desire to do activities that strengthen your body and fuel your brain, individuals that challenge you to learn and grow intellectually, creatively and spiritually, and people who share the behaviors that you want to be a part of your healthy life. If this is not your family or closest connections, begin by building one at a time, and your right tribe will grow.
Includes Excerpt from fitness coach, Joy Jones
Here’s what a I challenge you to do: if you have goal to reach you, first, make sure its realistic. Then you begin to form in your mind what you are doing, what you are wearing, how you are living, who you are spending your time with, what you are saying, what are you eating, etc.
Creative Visualization is distinguished from normal daydreaming in that Creative Visualization is done in the first person and the present tense – as if the visualized scene were unfolding all around you; whereas normal daydreaming is done in the third person and the future tense. Using affirmations that begin with “I am so happy and grateful now that…” is an excellent way to begin programming your subconscious mind to move towards your goal.
Visualize to Actualize
Remember, all things are created twice – first in the imagination and then second in the physical world. Study this excerpt from Napoleon Hill’s famous book, Think & Grow Rich:
“Do not be conformed to this world, but be transformed by the renewal of your mind,that by testing you may discern what is the will of God, what is good and acceptable and perfect.”
- Create an affirmation statement and visualize yourself with your goal achieved • Put your affirmation statement in places you’ll see it often like your bathroom mirror, car and desk. Put it on a card and keep it in your pocket at all times
- Spend some time in Prayer, seeking strength and insight from God.-our bodies are the only vehicle we have to fulfill our purpose in this life. We only have 1,
- Create a Vision Board – cut out pictures of your goal (i.e., fit bodies, athletes, etc.) and make a collage that you can view often. Get emotionally involved when you look at it.
There are no can’ts in this scenario. You rise above the failures of your past, and create a new future. With His strength, you can do anything.
In a small saucepan, cover the quinoa with the water and bring to a boil. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.
In a medium skillet, toast almonds, stirring a few times, until golden brown, about 2 minutes. Add the quinoa, maple syrup, oil,
cinnamon and stir well until heated through. Top each portion of quinoa with fruit and almonds