Category Archives: Health

5 Things I’m Loving Right Now!

Not long ago my Father passed away. My world was not turned upside down. In fact, it’s presently right side up. Unlike many, I knew it was coming. I had precious time to be with him, but also to prepare myself as I walked through then and now. As such, I want to share what’s helping me flow and 5 things I’m loving right now.

You see, I’m that kid, the one with zero regrets. When my Dad passed I knew it was coming. I opted to make deliberate choices. No words were left unspoken. Nothing- undone, I believe on both sides. While it was challenging at times, it was also full of many teachable moments. I chose to step back from busyness and embrace what deeply matters instead- being present. After this major transition, it was clear I needed to re-establish a healthy routine. Keep reading to learn the top 5 that led me back into the groove with gusto and how they may possibly benefit you too!

Momentum

We can consciously take our proverbial foot off the pedal, just a well as we can choose to regain speed. I’m digging Michael McQueen’s book entitled Momentum: How to Build it, Keep it or Get it Back. It’s practical and helpful. It’s served as the perfect manual for balanced re-engagement. It spotlights case studies, points out enemies of momentum, how to get into good action, while holding onto focus and consistency. I love its down-to-earth approach, its flow, and perhaps, most importantly the timeliness of its message.  It’s remarkably  helpful with inspiring information regardless of your present circumstances.

Reset

I’m loving USANA’s Reset™. This five day program helped remove some unwanted fluff and unwanted toxins. I’m dazzled by it’s simplicity.

You see, I’d eaten my fair share of comfort food around the time my Dad passed away.  As such, I chose Reset™ to help me make a clean break from the effects of not-so-healthy food choices. It was wonderful as it quickly aids our body to balance our blood sugars levels with low-glycemic eating.

The  program replaces three meals with a delicious and nutritionally balanced Nutrimeal™ shake, while offering up high quality supplements and top-notch probiotics. The Reset™ program encourages whole-food snacks, moderate exercise, and the practice of healthy lifestyle habits. The program guide and tracking card kept me focused and I’m happy to report that I was comfortably back in my favorite shorts again and 4 lbs lighter.

I credit this program for boosting my energy, keeping my skin glowing, and quickly helping me course correct. If you want more info on the RESET™, visit www.drpaige.usana.com. Note that you can save 10% off your order just by enrolling as a customer. It’s free to enroll, and you can also save an additional 10% off your products if you choose to utilize our easy, convenient auto order program. I highly recommend it!

Wellness Walking

Many world famous influencers were walkers: Henry David Thoreau, Albert Einstein, Friedrich Nietzsche and Steve Jobs are just a few to name. Some shared how it helped them clear their mind, spark inspiration or creativity, restore balance, decompress, boost positive emotions or solve problems. I figure if it worked well for some of these accomplished individuals, it’s a promising endeavor.

Don’t get me wrong, I’m also enjoying swimming and horseback riding. However, it is on the walks where I’ve recently been receiving so much. At times it is chipper banter with the merchants of the Marina. Other times, it is the chirps of content birds. Either way, it’s good for the soul and body. Just last week, as I strolled along the beach at sunset, a magnificent download in regards to a business idea occurred. Every time the walk’s purpose is the same- to experience something different- to get outside of the same environment and receive something good, or to up the happy endorphins to rest well, feel well, and be well.

I encourage you to take wellness walks several times a week simply to reflect and connect with God, yourself or a loved one. Not too long ago my husband broke his foot. He’s now able to join me. And I’m currently loving our walks. Our talks have been very deep. We dive into a variety of topics: discuss possibilities, game plans, dreams. It’s truly been a three-for-one special. Connection. Reflection. Wellness.

Zoom

I’ve been living off and on between Mexico and Texas for years. I’m currently living in Puerto Vallarta more than I am the Texas Hill Country. While I’ve adapted well with my new surroundings, I wasn’t quite adapting to not seeing the wonderful faces that I care about. Video conferencing allows me to see priceless expressions on business associates, clients and/or family and friends’ faces. It’s been a real treasure as of recent and I’m so grateful for Zoom and technologies like it.

If Zoom is new to you, know this: it allows several people to be in connected via video conferencing at once. This is exceptional for business,  and I’ve also found it quite useful for “family reunions” where not all members live in the same vicinity. There is a free version that works for most users, and a paid version that helps amp up any business game.

Zoom makes video and web conferencing simple. It has a secure, easy platform for video and audio conferencing, messaging, and webinars across mobile, desktop, and room systems. While Zoom brings businesses and organizations’ teams together to get things done, it can serve as a powerful tool for maintaining shared friendships or strong family ties. It’s truly a gift to the world. If you don’t already have a free account, you can set one up at www.zoom.us

Social Media Break

I believe it’s healthy to take breaks from social media. It can get overwhelming keeping up with a wild influx of news, pictures and political banter. This past month I chose to truly limit myself from engaging in much social media with the exception of business. It’s been very refreshing. I’ve enjoyed so many wonderful face-to-face conversations, lovely phone calls and uplifting video calls.

The choice to limit or take a complete break from social media can strengthen the relationships and productivity you have. Sure, we’re eager to see your pictures and read your posts, but deep down we want your happiness, your wholeness. Go ahead, take a break if you’d like. I doubt you’ll regret it.

Chime In!

Want to join me on any of the following five? Perhaps reading Momentum? Reseting with me? Wellness Walking? Zooming? Or downsizing on Social Media? Let me know! I’d love to hear from you!

When Staying True to Yourself Becomes an Excuse

We’ve all heard the phrase “I’m just staying true to myself”. Am I right?
Is it just me, or have you ever wanted to counter this possible excuse with, so are you really staying true to yourself? Let me explain. While staying true to oneself is honorable, there are times we can cleverly cloak a cop out by using the ‘ol “I’ll stay true to myself” phrase.

How to Recognize a Clever Excuse

 It’s classic and easy to identify.
 
You, or someone you know walked away from a goal or dream without a fight. I’m not talking about a short sabbatical to refuel and go at it again. I’m talking about completely quitting the race.
Imagine if you will, hearing about someone’s goals, dreams or visions with excitement. Imagine watching them make baby steps toward the fulfillment of those goals. Imagine getting behind this individual and cheering and encouraging them on only to have them share something like the following: “I’ve  decided to take another route. I’m simply wanting to stay true to who I am.” HOGWASH! You’ve got to be kidding? We’re invested in the fulfillment of this goal/dream. For crying out loud, don’t go down without a fight!

Why it Happens

Excuses happen. However, this need not be you. We need to be on the look out for WHY it happens.
The pursuit of happiness can:
  • be challenging and difficult for a season.
  • require something (grit, skill) that has not been previously accomplished.
  • imply the need to humble oneself and become re-educated to obtain the vision.
  • reveal that failure/rejection play a part in the learning process.
  • lead us to dump poor habits and embrace good habits.
  • become more disciplined and consistent.

Beware of the Banana Peels

We all have situations and circumstances that challenge our tenacity to stay true to who we are. Banana peels are the situations and circumstances that may cause us to slip and take us away from our once clear path.
Banana Peel
There are ways to shut down excuses. There are also ways to stay true to our self without forfeiting dreams be it health or entrepreneurial in nature.
 The following are tips to remain true blue to good ‘ol you.

 

  • Assess the situation- Have you thrown in the towel? Are you pursuing your dreams with consistent dedication? Do you feel excited about the steps you are taking?
  • Determine what actions to take- If you hit a bump in the road, it’s easy to say just keep trucking. But what if a tire flew off? This requires a new plan of action to take to get back on the road. Sometimes this requires a different perspective.
  • Ask for help- Any great achiever will tell you they had help along the way. It’s not a weakness. In fact, it can become like a secret weapon for overcoming. A derailment from a dream can be humbling, but what’s devastating is the fact that it can be done but life happened and nothing really changed when all along help was available.
  • Accountability- The concept of accountability isn’t always the most popular. When it’s taken seriously, accountability reminds us of exactly who we are and what it is we desire to achieve in this lifetime. Accountability helps us walk the path to fulfillment so once we reach the top, we’re not alone. In fact, there’s a community with whom to celebrate.
Chime In!

Have you come across other clever excuses that sound legit yet don’t best serve someone staying true to him or herself? What is it?

How to Use Food to Control Stress and Anxiety

Food, stress and anxiety

Stress-related illnesses like cardiovascular disease, diabetes, and high blood pressure are climbing to epidemic numbers. Often stress is multiplied through our busy lifestyles. We struggle with deadlines, a to-do list that spans the Earth’s circumference, gnawing feelings of having forgotten something important like paying bills, or returning an overdue book or phone call. Perhaps the stress and anxiety we feel is linked to insufficient snuggles with our favorite humans or fur-babies. Nevertheless, we trod along with the desire to advance.

The pressures of life can lead us to forget our resolve for healthy food choices and send us scrambling for comfort in our time of stress. In a moment of frailty, we mortal humans reach for chips, french fries or ice cream. Cookies of comfort or a donut of decadence beckon us.  We didn’t really mean to! It was a “snaccident!” You know that seemingly innocent snack that turns into devouring an entire bag of chips or whatever. And dagnabit! We’re actually creating more anxiety or stress. Ugh! How is it we cannot find comfort, in said “comfort food”?

Friend, there is hope. Yes and good news for those of us who rather consume a  bag o’chips. Instead, I suggest dark chocolate. Yes, you read that correctly. Stay tuned, I’ll be highlighting dark chocolate soon. For now, capture this; research suggests that stress and anxiety can be lowered with the help of food. And there is bound to be some suggested foods below that will hit the spot.

Eat this!

Studies demonstrate that certain foods help reduce stress. Fortunately, most of these food options don’t require a lot of prep time; and this sigh of relief for those of us who already lead full lives.

Here’s a helpful list of foods that require little effort to help reduce anxiety and stress:

  • Asparagus is noteworthy nourishment to rely on when circumstances bring anxiety. The folate found in asparagus helps our bodies make dopamine, serotonin and norepinephrine; or what we best know to be mood-enhancers.
  • Avocado is rich in stress-reducing B vitamins. Additionally avocados are known to be high in monounsaturated fat and potassium, which help to lower blood pressure. Speaking from personal experience just the thought of indulging in some creamy guacamole with some crunchy carrots places me in a state of euphoria, leaving both a smile on the plate as well as my face.

Gaucamole

  • Dark chocolate contains magnesium. Magnesium is great for helping us feel more relaxed. Have a bit of a sweet tooth? Dark chocolate does the trick. Did you know research claims that 40 grams of chocolate per day help us cope with stress? Be still my heart! Dark chocolate plays a heroic role releasing endorphins to the brain, increasing “feel good”, almost enough to take up James Brown’s lyrics for Karaoke night.
  • Nuts such as cashews and almonds serve as tiny, yet powerful mood boosters. Almonds don’t always get the respect they deserve. However, they have an impressive amount of zinc, a mineral that helps support emotional well-being. Other nuts, including almonds, also have good amounts of selenium, a mineral which studies reveal effective in reducing anxiety, and mood elevation.
  • Oranges are a colorful powerhouse. Peeling an orange is like opening up some happy! It’s a dose of liquid sunshine with a side of aromatherapy. This vitamin C rich fruit helps reduce blood pressure, and control cortisol, (the stress hormone), that can cause us to crave not-so-healthy foods.
  • Whole grains can help control stress and anxiety. Whole-grain breads and pastas are rich in magnesium, which is needed to prevent anxiety by normalizing neurotransmitters and stress hormones, and balancing blood sugar levels. Whole grains also create healthy energy and reduces hunger, both important in controlling stress and anxiety.
  • Berries are like little ninjas attacking against anxiety and stress. I love them and here’s why: Have you ever seen someone stain their teeth with a blueberry smoothie that isn’t smiling? Exactly. It’s not rocket science, friend. Berries are deliciously dense with phytochemicals (plant nutrients) folic acid, vitamins B and D, and Omega 3; all which help support us in times of stress.Blueberry Smoothie

All the above foods, as well as dark green veggies such as broccoli, spinach, kale, and swiss chard, are beneficial for countering anxiety and stress. These power vegetables contain vitamins and minerals that are known to calm the mind and body, and boost energy levels. I’m convinced at times, such veggies hold super powers in motivating us toward exercise, which in turn, promotes an even better mood and mindset.

Stressed? Avoid eating this.

While there are foods that help us relieve stress and anxiety, it’s incredible important to avoid certain foods that can enhance it.

  • Dodge the saturated fats and grease of fried foods. Instead, reach for a healthier option like baked sweet potato fries. Our bodies will thank us.
  • Avoid refined foods like cakes, cookies, breads and pastas. These low-in-fiber, slow-to-digest foods usually contain two culprits: white flour and sugar. Let’s avoid spiking our blood sugar levels which release cortisol, causing us to crave even more of the same.
  • Don’t be fooled by marketing. Many so-called healthy granola bars are sugar laden. Read labels, or better yet, let’s arm ourselves with a handful of almonds or cashews  so if/when we find ourselves in a compromising situation, we can make a wise choice.
  • Ice cream is best treated like a fugitive, let’s not harbor it in our home. This wildly popular comfort food can be easily fetched from the freezer in moments of anxiety or stress which ironically leads to more of the same. I know. I share from experience. While it happened many years ago, it happened a bit too frequently and I still recall the “day after” feeling. I’ve since learned it’s best to enjoy ice cream outside of the house, and on rare occasions.  It’s called self-respect.  😉
Remember this.

Stress and anxiety are often byproducts of a fast-paced lifestyle. The more conscious we become about food choices the better ability we have for conquering our mountains. Positive permanent lifestyle changes, especially, food choices help us combat anxiety and stress. While this article focused on how food can help, I also want to advocate prayer, exercise and lots of laughter. Oh! And chocolate! Let us not forget es a little dark chocolate is helpful too.

Chime In!

What is your healthy, supportive go-to food when life seems stressful? Or will you take advantage of one or some of these suggested foods to fend off anxiety or stress?

References:

Dean, Carolyn, M.D., N.D. The Magnesium Miracle.

www.health.com>food

www.articles.mercola.com/sites/articles/archive/2015/04/27/10-stress-relieving-superfoods

www.womenshealthmag.com/food/worst-stress-foods

Can YOU Benefit From Some Vitamin D?

In case you are wondering how to answer that question. The answer is YES! Yes, you can benefit from some Vitamin D. Top health experts claim that the benefits of vitamin D prove to be some of the most significant research revelations of our time.

While most of us equate Vitamin D with fond memories of sunshine on a warm day, not all of us live in areas that provide this weather on a consistent basis. And more so, in  the dead of Winter, our bodies still require the very valuable Vitamin D. The question is, how do we get it?

I vote we all go on a trip to Bora Bora together? Don’t you?  ; )

Back to business. Whenever it’s possible to absorb direct sunlight, we should do so during the middle of the day. This helps our skin produce more Vitamin D3 as UVB rays are strongest during this time and the angle of the rays are not blocked as the sun is at its highest peak.

Here’s a tip.

Don’t fall prey to mass messages claiming ALL sun exposure is dangerous. This is simply not true. We need not douse ourselves with sunscreen and forgo soaking up 15-20 minutes of daily, direct exposure that actually provides a healthy, natural dosage of the Vitamin D.

Should you determine that you’ll spend more time in the sun, apply some natural sunscreen like coconut oil or jojoba oil that provides about 10 SPF. There are some higher SPF sunscreens that aren’t bad on the market, just make sure to research quality sunscreens that forgo harmful chemicals.

Understand that Vitamin D shows up in two ways. Sunshine is the obvious, and most complete form of Vitamin D, or D3. Then there is Vitamin D2.,that is made by plants. This is often found it fortified food and drinks like cereal, milk and orange juice. Also, we can acquire Vitamin D through consuming fresh fruits and veggies, eggs, cod liver oil (Yum!), organic milk, farm fresh eggs and wild caught salmon. It’s a tall order for many, and again, the best way to get Vitamin D is by enjoying some sunshine in the middle of the day. For most of us, the ability to acquire enough Vitamin D via our food sources and sunshine is still lacking. However, we can supplement. I will get to this later.

Should I supplement?

Using a reliable Vitamin D3 supplement is recommendable. After all, over 40% percent of the U.S. population is deficient in Vitamin D.

Vitamin D deficiency increases the risk of many degenerative diseases. While cancer has been one of the most discussed in literature, Vitamin D deficiencies have also been linked to type 1 Diabetes, Cardiovascular disease, Osteoporosis. Multiple Sclerosis, and Crohn’s. Enough about Vitamin D deficiency! Let’s move onto brighter news.

Did you know there are many benefits that Vitamin D research touts? Vitamin D can help increase bone density and decrease fractures. It can reduce inflammation, enhance the immune system, help control our appetites, and ease muscle aches. And these are only some highlighted benefits.

Is Vitamin D a friend you want playing on your health team? I’m guessing yes due to its many benefits. What you might be wondering is the following: How do I know if I’m deficient in Vitamin D, and/or how much Vitamin D do I need?

Vitamin D Testing

You have some simple choices to make. You can have your doctor run a blood test called the 25(OH), or do-it-yourself. Currently, the 25(OH) test is the only blood test that measures the amount of Vitamin D your body is receiving. If you don’t want to wait until your next doctor’s visit and live in the U.S,. you can also purchase a very affordable in-home 25(OH)D test kit, through the Vitamin D Council. Here’s a great resource for you to understand more how the testing works.

The Vitamin D Council suggests that a level of 50 ng/ml is the ideal level to aim for. Many of us fall far below this. Here’s a personal story, as a girl born and raised in Texas and having supplemented 2000-3000 IU/day of Vitamin D3 with K (to help absorb), I was one of two patients that had Vitamin D levels above normal. I remember my doctor was confused and yet pleasantly surprised by my results. Applying what I had learned top-notch doctors and nutritionists and spending quality time in the sunshine, my blood work showed that I was above average! Woot! Woot!

I remember having a very positive discussion with my doctor the day my blood work arrived. It turns out she was taking the same brand I have been using for several years now. If you want to see how you can get your hands on it too, click here.

While the Vitamin D Council recommends that adults take 5,000 IU/day of vitamin D supplement in order to reach and stay at this level, other Vitamin D experts claim that 2000 IU/day will suffice. The important thing to know is this, if you are deficient in Vitamin D, or know you simply aren’t getting enough sunshine especially during gray seasons, go ahead and supplement. Prevention can go a long way until the Sun comes back around to play.

Chime In!

Have you ever tested your Vitamin D levels? If so, how did it go? And if not, will you take action soon?

 

‘Tis a Gift to BE Simple!

This past year as I listened to clients, friends and family I noticed some common themes throughout the conversations. To avoid becoming a Debbie Downer, I began humming a powerful little song I learned while in elementary school. “‘Tis the gift to be simple, ‘Tis the gift to be free…”

You see, the most prevalent common themes of those dialogues were, “I’m overwhelmed, I’m exhausted, I’m financially and/or mentally stressed.” Frankly, it’s too much for so many to bear.

I continue humming as the melody’s lyrics play in my mind. “‘Tis the gift to come down where we ought to be…” And I begin to question what for. When did our beautiful lives become so stinkin’ complicated?

Why the over-scheduling and under-resting? Why the over-working, and under-playing? Is it worth taking a toll on our well-being, and foregoing what matters most?

The lyrics stream on in my consciousness.

“And when we find ourselves
in the place just right
‘Twill be in the valley
of love and delight.”

Where is this valley of love and delight?

Do you yearn and burn? Let me explain. Do you yearn for something slower-paced, and more meaningful in richness? Do you yearn to be present with those you love more often? Do you burn with passion to pursue a project but somehow circumstances circumvent your vision?

Well it’s time we get our roar on! Rawwwrrrr!

It’s time to reclaim our peace of mind and get on our merry way.

As the sincere lyrics echo in my squirrel cage, I’m not singing loud and proud. “‘Tis the gift to be simple”. YES! A resounding, thundering, boisterous YES! May we BE simple. May we BE free.

“Tis the gift to come down where we ought to be.” Inhale. Breath of fresh air. Sweet humility! It’s past time that we step off the “climb every mountain” bandwagon, and summit the one mountain which views satisfy our soul.

Hope you don’t mind me tossing out some ideas on how we can back out of overwhelm, exhaustion and financial and mental stress. Disclaimer: I don’t have all the answers. What I do know is this. It’s possible to create a better life. The secret isn’t so much about doing more or having more. It’s truly about being– pure and simple.

Allow me to indulge. We need to let go of superfluous stuff padding our agendas; as well as the clutter demanding too much mental or physical space. We need to let go of the idea that we will be better because we are performing. Hogwash! We’re better when we’re actually being fully present with another human.This is where the best breakthroughs, business and relationships happen in human interaction. Period.

Heads up! Soon you’ll be hit with a multitude of motivational messages advising you to get off your butt and make things happen. I’m here to tell that before you traipse off to “slay it”, first ask yourself who do I want to become? Then, my friend, you really will slay it, own it, do it, be it. 😉

Let’s not be driven to react to a long list of things to do, or jam-packed schedules. Instead let’s hit the pause button and ask, “Who do I want to BE in order to create a more simple and free life, for myself, and those dearest to me?” Let’s rise above the noise. Let’s lead ourselves powerfully. We’ll divinely know when to let go of projects, ideas, and routines that exhaust us rather than replenish us.

It’s always first things first.

We get to decide what really matters. Let’s be wise. Others will always have their own agendas for us. It’s our responsibility to make sure that the agenda we follow is our God-given life purpose. If not, we’ll feel a gnawing lack of fulfillment– and it won’t be pretty!

The “be simple challenge”

Identify and write down possible causes that evoke overwhelm, exhaustion, and financial and mental stress. Did you do it? I promise that writing it down can help bring awareness. Once we’re aware of what’s eating our lunch we can better address it with our “Plan Be.”

Perhaps you’ve concluded that you’re taking on too much? Professional plate spinner is not a title you want on your resume. Me neither. Maybe you realize you need to dedicate time to rest or rejuvenate in play in order to fan the flames of intentional living. Or perhaps you’ve discovered subscribing to eighty-five newsletters is outrageous for any enlightened human being no matter how fast a reader you are.

Whatever you discern, know this– I’m rooting for you. I’m against today’s cultural norm of overwhelm. I say give peace a chance! Adios exhaustion, self-care and the permission to unwind and be kind is granted. Societal status quo of financial and mental stress, good riddance! I vote for acting like the abundant and worthy beings we already are.

Here’s to ditching long to-do lists and burning the candle at both ends. It’s time to conduct our life and business the way we desire to be. This then, is the true gift to be simple and free.

Go ahead, Chime In!

Share with us in the the comments below. Pinpoint any possible causes creating overwhelm, exhaustion or stress in your life?  Who do you want to be in order to enjoy a more simple and free life?

 

 

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