Walk or Run with Us – The July Challenge

30 Sunday Jun 2013

Posted by creatingahealthylifestyle in Healthy Body

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Build Strength, Daily Exercise, Exercise Together, Exercise with a Buddy, Health, health and happiness, Healthy Lifestyle, Hiking, July Challenge, Mini-trampoline, Movement, Physical exercise, Running, Self care, Stationary bicycle, swimming, Virtual Team, Walking

Research shows that people who exercise with others tend to stick with a routine, so I’ve come up with a virtual “Healthy Lifestyle” team.

During the month of July myself, my adult daughters (we all live in different cities) and anyone else who wants to participate, will be doing some form of daily exercise. One of my daughters will run one mile a day or more. My other daughter will include swimming laps, and I will mix it up between fast walking, hiking, using a mini-trampoline or a stationary bike, for a minimum of 20 minutes a day. What will you do for 20-30 minutes a day during the month of July?

Imagine yourself feeling healthier, stronger, and maybe even slimmer after a month of daily movement. Please join us, no matter where you live in the world, and let us know you are on the “Healthy Lifestyle” team by leaving a comment below.

Love, Health and Happiness,

Phyllis

Release Your Stress

21 Thursday Mar 2013

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Calm Your Nervous System, Handling Stress, Healthy Body, letting go of stress, Mental health, Release Your Stress, Shake It Out, Stress, Stress Management, Wellness

A baby’s way of handling stress is to cry, a toddler’s way is to have a tantrum, and then as we get a bit older, we are taught that it’s not socially acceptable to use these behaviors, especially in public. A dog’s way of letting go of stress is to shake it out. Sometimes it’s just their head, and other times it’s with their full body.

Take some time today to use your body to release stress, shake it out; shake out your hands, arms and legs, you might also try bouncing in place, like young kids often do.

Have fun with it, even if you choose to do it privately!

Love, Health & Happiness,

Phyllis

Sleep and Your Fat Cells

06 Wednesday Mar 2013

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Difficulty Losing Weight, Fat Cells, hormone leptin, Hunger, Hunger Regulation, Insulin, Insulin resistance, Leptin, Losing Weight, Metabolism, Overeating, Sleep and Fat Cells, Sleep and Hunger, Sleep Deprivation, Sweet Dreams, University of Chicago, Weight Gain

Sleep has been shown to affect our fat cells! A new study from the University of Chicago, published in the Annals of Internal Medicine, determined that four nights of sleep deprivation reduced insulin sensitivity in fat cells by a whopping 30 percent.

The less sensitive our cells are to insulin, the less our body produces the hunger-regulating hormone leptin. The less leptin we produce, the hungrier we are, and our sensors that tell us when we are full or satisfied don’t work properly. This can lead to overeating and weight gain or difficulty losing weight.

The following are links to previous posts on sleep:

Increase Your Metabolism, Part 2

Why Overcome Sleeplessness

Have You Found The Lifestyle That Works For Your Body?

Sweet Dreams

Love, Health & Happiness,

Phyllis

Nature Does A Body Good

26 Tuesday Feb 2013

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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

Don’t Cut Things Too Close

19 Tuesday Feb 2013

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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

Your Body Is Talking, Are You Listening?

12 Tuesday Feb 2013

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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

Monitor Your Course

06 Wednesday Feb 2013

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Adjusting Eating and Exercise, Body Weight, Eating Well, Health, Healthy Body, Healthy Lifestyle, Monitoring Health, Monitoring Weight, Physical exercise, Sleep, specific weight, Weight Loss

When traveling by car, boat, airplane or space craft, the driver or pilot must monitor the course and make adjustments as necessary. We can apply this same principle to our bodies; our health and our weight.

If we pay good attention to how our bodies feel, we can tell when we are hungry, tired, or rundown. These signals cue us to eat, get more rest or sleep, and take better care of ourselves.

If you are interested in decreasing your body weight or maintain a specific weight, one way to monitor how you are doing is to weigh yourself every day or two. The scale will let you know if you need to make adjustments to your eating or physical activity. Another way to monitor your weight, but not as precise, is by how your clothes fit.

What other ways do you monitor your health?

Love, Health & Happiness,

Phyllis

Fitting in Time For YOU!

29 Tuesday Jan 2013

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2 percent of 24 hours, 30 minutes, Daily Movement, Exercise, Fit 30 minutes into your day, Health, Healthy Body, Healthy Lifestyle, healthy-living, lunch break, Movement, Physical exercise, Self care, Time for exercise, Time for you, Time management, time slot, When to exercise

Creating a healthy lifestyle and healthy body may take less time than you think. Research shows that just of 30 minutes of daily movement, like walking, is enough to make a positive difference in your health.

So where can you fit 30 minutes into your day? Here are some options:

First thing in the morning

Before work

During a lunch break

After work

Before dinner

While the kids are at sports practice or other activity

After dinner

Did you know that 30 minutes is just 2% of a 24 hour day? Experiment with different times until you find a time slot that works for you.

Love, Health & Happiness,

Phyllis

Feeling Cold? Change Your Bed Sheets!

22 Tuesday Jan 2013

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Body Circulation, Cold Nights, Feeling Cold, Health, Healthy Body, Increase Body Warmth, Movement, Warming Up, Warmth, Ways to Keep Warm in Less Than 10 Minutes

Last night was another below freezing night. Prior to going to bed I decided to change the sheets. I was surprised when I noticed how much my body warmed up by the movement of putting clean sheets on the bed.

Rather than going to bed cold, or just sitting bundled up at night, here are some ways to warm up that can be done in less than 10 minutes.

If you live in a two-story home, walk up and down the stairs a couple of times

Do some yoga or sun salutation

Jump rope or pretend to

Jog in place or dance

Do jumping jacks, push-ups, sit-ups, knee bends, or lunges

Any form of movement will increase your circulation and warm you up. When it’s really cold wear a vest to keep your core warm. A neck scarf and hat will also help keep the warmth in.

Love, Health and Happiness,

Phyllis

Prevention Pays Off

15 Tuesday Jan 2013

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apple cider vinegar, Common cold, Cough, Daily Movement, drinking apple cider vinegar, Eating Healthy, Fever, Flu Symptoms, Health, Healthy Body, Healthy Lifestyle for Prevention of Colds and Flu, living a healthy lifestyle, Meditation, Mild Case of Illness, Prevention, Sleep, Sneeze, Sore throat, Washing Hands, Water, Whole Grains

Last week I was sick for a few days. It started with some sneezing and a runny nose. The next day I had a fever of 101 degrees for less than 24 hours, and by the fourth day I was just about back to my healthy self!

There is a virus going around and I attribute the “mild case” I had to living a healthy lifestyle of eating an abundance of vegetables, along with some fruit and whole grains. In addition, I meditate daily, drink lots of water, get some daily movement and go to sleep early. See last weeks post “Please Take Care of Me,” for more details about prevention.

By comparison, other people I know who have been sick with similar symptoms have had a sore throat, bad cough and higher fever, lasting for days. About a week before I developed any symptoms, I had begun drinking apple cider vinegar, one tablespoon in 6-8 ounces of water each morning for the health benefits. I never had a sore throat or a cough, and during the days I felt sick, I increased the drink to 2-3 times a day.

Do all you can this year to stay healthy, including frequently washing your hands!

Love, Health & Happiness,

Phyllis