Nature Does A Body Good

26 Tuesday Feb 2013

Posted by creatingahealthylifestyle in Healthy Body

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awe, Beauty, Calming the Nervous System, Connect with Nature, deep breath, Harmony of Nature, Healthy Body, Healthy Mind, Nature, outdoors, pink blossoms, Plants, poppies, Spring Flowers, Transformation of Nature, yellow daffodils

I’ve been in awe this past week, as I noticed trees with pink blossoms, patches of yellow daffodils and even orange poppies.

Everything in nature happens in a predictable way each season, yet it still amazes me. As I look at the spectacular transformation of these plants, I find myself taking a deep breath, pausing for an extra moment, and looking for more beauty, as am thoroughly enjoying the calming effect nature has on me!

As spring unfolds, look for the beauty as you drive your daily route, take a new route, go for a walk, a hike or a bike ride. Enjoy this brief time of spring and feel the harmony of nature and all that is beautifully alive and growing.

Love, Health & Happiness,

Phyllis

Ask For What You Want

25 Monday Feb 2013

Posted by creatingahealthylifestyle in Healthy Mind

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Anger, Asking, Asking For What You Want, Beating Around The Bush, Being Direct, Complaining, Disappointment, Emotion, Getting Your Needs Met, Healthy Lifestyle, Healthy Mind, Mental health, Rejection, Relationships, resentment, Suffering in Silence

How often do we complain, blame and criticize when it would be so much easier to just ask for what we want? Why is it so difficult to be direct rather than beating around the bush or expecting that people should know what we want? We often wait, focusing on what we don’t have, and suffering in silence while building anger and resentment.

What would it be like to simply ask for what we want? That would require us taking responsibility to get our own needs met, and to be open to the possibility that if we ask, we may not get what we want. Which is worse, feeling the disappointment or rejection of asking and not getting, or not asking in the first place?

No one person can provide all of our needs. We may have to rely on friends or other support to help us. If we don’t ask for what we want and seek ways of attaining what is important to us, we most likely will not get it.

Love, Health & Happiness,

Phyllis

Beet Pancakes

20 Wednesday Feb 2013

Posted by creatingahealthylifestyle in Recipes

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Beet Pancakes, Beets, Healthy Eating, Healthy Recipe, Kitchen Wizard Flexipes, Mari Suzuki, Vegan, Vegetarian

3-4 beets, peeled and shredded

1/4 cup whole wheat flour

salt & pepper, to taste

1/8 cup olive oil

Place beets into a bowl. Stir flour into the beets in small amounts, until thoroughly mixed. Season with salt and pepper. Heat the oil in a frying pan and place large spoonfuls of beets in the pan, flattening into pancakes. Cook until crispy, turning once.

Serve as an appetizer, side dish or snack.

Recipe adapted from my good friend and best-selling cookbook author Mari Suzuki, of Kitchen Wizard Flexipes: Simple Time-Saving Secrets for Tasty Global Cuisine (Quick & easy recipes for more variety and nutrition…)

Don’t Cut Things Too Close

19 Tuesday Feb 2013

Posted by creatingahealthylifestyle in Healthy Body

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Allowing Extra Time, Allowing Space, Arriving Calm, Creating a Healthy Lifestyle, Extra Time, Health, Healthy Body, healthy-living, Little Changes, Managing Stress, Mental health, New Habits, Running Late, Rushing and Stress, Self care, Stress, stress level

Have you noticed that when you are rushing around, barely making it where you need to be on time, that your body feels stressed? Making a mad dash or sprinting to get to work, class or an appointment on time takes a toll on our bodies. A big part of creating a healthy lifestyle and healthy body is learning to manage your stress level.

Little changes, like getting in the habit of leaving 5-10 minutes earlier than usual can make a big difference in arriving to your destination relaxed. You may also find enjoyment on your way there, feeling more at ease, noticing your surroundings and leaving more space between cars if you are driving, even if there is traffic. Leaving a bit earlier also gives you more time to find parking, again decreasing your stress level.

Love, Health & Happiness,

Phyllis

It’s All In How We Show Up

18 Monday Feb 2013

Posted by creatingahealthylifestyle in Healthy Mind

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Being Invisible, Creating Your Life, Greeting Others, Greeting Our Day, Greeting Ourselves, Healthy Mind, Holding Back, How We Show Up, Making Things Happen, Saying Hello, Showing Up, Waiting On The Sidelines

Some of us are more comfortable waiting on the sidelines, waiting to see what’s going to happen and how events will unfold. We tend to be more invisible, the ones who wait for others to approach us and say hello first.

Just because we have been a certain way doesn’t mean we must continue to be that way. What would it be like to greet our day, greet ourselves, and greet others with enthusiasm, wonder, curiosity, and interest? Imagine showing up to meet life and to create your day rather than waiting to see what the day brings.

Be the first to say good morning, hello, or good day. Show up for YOU and watch what YOU make happen!

Love, Health & Happiness,

Phyllis

Bring Your Inner Athlete Out On The Weekends

15 Friday Feb 2013

Posted by creatingahealthylifestyle in Family Fun

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adult sports, Benefits of Exercise, Benefits of Movement, Creating Exercise Routines, Creating Routines, Exercise with a Buddy or Team, Family Fun, Healthy Lifestyle, inner athlete, Movement, Physical Activity, Physical exercise, Time to Exercise, Weekend Exercise, Weekend Warrior

Do your plans for the weekend include some physical activity? Creating a regular routine on a Saturday or Sunday, morning, afternoon or evening, may help you attain the health benefits of exercise, and the discipline to continue with shorter times during the week.

The benefits of scheduling time on the weekend are:

1. Most people have an hour or two, or more for an extra long walk, run, hike, bike ride, swim, workout or classes at a gym. It allows more time to do activities you may not have time for during the week, and the time to get to your destination.

2. It gives you a chance to participate in a variety of activities that may not be offered during the week.

3. It’s easier to find a buddy or a group to go with, or join an adult sports or athletic team through your community parks and recreation.

4. The whole family can participate in something together or their own activities.

One word of caution. Please be mindful of becoming a weekend warrior, watch that you don’t over do it on the weekend. Participate in some physical activity during the week as well. Your inner athlete will thank you!

Love, Health & Happiness,

Phyllis

Five Ways To Enjoy Arugula

14 Thursday Feb 2013

Posted by creatingahealthylifestyle in Healthy Eating

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Arugula, Arugula and Grains, Arugula in Soup, Baby Arugula, Cooking Arugula, Five ways to enjoy arugula, Grains, Greens, Healthy Eating, lentil soup, Recipe Ideas, Recipe Links, side dish, Superfood, Vitamin A, Vitamin K, Whole Grain Pasta

Here’s another “green” that has been classified as a “Superfood.” At only 16 calories per two-cup serving, it is packed with nutrients, including vitamin A (great for your eyes and vision) and Vitamin K (known for bone-building). Mature arugula has a spicier, peppery taste, while baby arugula has a milder flavor with the same health benefits.

Here are some suggested ways to enjoy arugula:

1. Add arugula leaves to a salad of other greens.

2. Add arugula leaves to a sandwich.

3. Saute arugula leaves in a small amount of olive oil and serve as a side dish, or add to cooked quinoa, brown rice or whole grain pasta.

4. Add 2 cups of arugula to vegetable or lentil soup.

5. Place arugula leaves on a pizza prior to baking.

Love, Health & Happiness,

Phyllis

Nut-butter Sandwiches

13 Wednesday Feb 2013

Posted by creatingahealthylifestyle in Recipes

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Almond butter, Apples, Banana, Breakfast, Breakfast Sandwich, Healthy Eating, Healthy Recipe, Healthy Sandwiches, Healthy Snack, Lunch Sandwich, Pre-workout food, Recipe, Vegetarian, wheat bun, whole grain bread, Whole Wheat Bread or Bun

1 whole wheat bun (thin sliced) or 2 slices whole grain bread

2 tablespoons peanut butter, almond butter or other nut butter

sliced apples

sliced banana

Toast bread, spread 1 tablespoon of nut-butter on each side of bread and top with apples and banana.

Enjoy for breakfast, before a workout, for lunch, or as a snack.

Your Body Is Talking, Are You Listening?

12 Tuesday Feb 2013

Posted by creatingahealthylifestyle in Healthy Body

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Aches and Pains, Being vs. Doing, Body Signals, Change in Mood, Creating a Healthy Lifestyle, Doing vs Being, first signs, Health, Healthy Body, Listen to your body, Major Crisis, Mental health, Messages From Our Bodies, Results Before Feelings, Signs of Stress, Stress, Your Relationship With Your Body

How closely do you listen to your body? Do you notice the first signs of stress, discomfort, minor aches and pains or a change in mood? If so, do you brush it off and press on?

Our culture has been more focused on “doing” rather than “being,” “results before feelings.” Sometimes it takes a major crisis to get us to slow down or stop and really look at how we are living our lives. We have miraculous bodies that, if we tune into them, can give us guidance and messages if only we take the time to listen.

To tune into your body’s signals try this:

1. Stop for a moment.

2. Scan your body for discomfort.

3. Tune in to how you feel.

4. Ask yourself what you need.

Often times by acknowledging the signal it will reduce the symptom and you may even get some insight into a better way of doing, being or living.

Love, Health & Happiness,

Phyllis

It Could Be As Simple As Changing The Channel

11 Monday Feb 2013

Posted by creatingahealthylifestyle in Healthy Mind

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Asking For Help, Asking for Ideas, Asking for Support, Brainstorming, Change, Changing What You Don't Like, Creating a Healthy Lifestyle, Creating Routines, Evening Routine, Health, Healthy Mind, improving your health, Making Changes, Making Major Changes, Making Minor Changes, meditation time, Morning Routine, Physical Activity, Reducing Stress, Self-Help, simple solution, Stepping Stones

If you don’t like something on TV you change the channel, and if you don’t like something in your life, little or big, why not change it too? If only it could be that simple. With a little thought, maybe it can be.

Here are some suggestions:

1. Look for a simple solution and if that is not possible, consider a variety of options and write them down.

2. Can you easily make the change all at once? Some changes are simple like moving an item that you use often to a more convenient place, or changing your morning routine or evening routine to include some physical activity, reading or meditation time.

3. Prepare for bigger changes that may take time to plan, like a job change, a move, significantly improving your health or changes that impact other people. Create “stepping-stones” to get you to your destination. If you don’t feel good about how you have been eating and want to get healthier, write down the steps necessary to get there. This may include finding healthy recipes, making a menu, making a shopping list, buying the items on the list, and preparing the meals.

4. If you don’t like something and don’t know what to do about it, consider asking someone with experience or expertise for assistance with ideas and options. Remember to also ask friends and family for support and if needed, help with carrying out your change.

Love, Health & Happiness,

Phyllis