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

Finding My Way Home

18 Monday Mar 2013

Posted by creatingahealthylifestyle in Healthy Mind

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Creating a Happier Experience, Doing it Differently, Frustration, Happiness, heading in the right direction, Health, Healthy Mind, Honoring Yourself, Love, Mental health, Robert Holden, second guessing, Self-Love, Stress, Uncertainty, Well-being

Last night I was leaving San Jose where I had just heard Robert Holden, the author of Happiness Now speak. I was feeling happy, peaceful and filled with love. I got in my car and expected to be home in just over an hour.

I had confidence in being able to follow the freeway signs and navigate my way home. After 15 minutes I realized I wasn’t traveling on the same freeway I took to get there. I followed signs to San Francisco, knowing I was heading in the right direction, yet 30 minutes later I still was second guessing if I was on a route that was going to get me home to the East Bay.

Then, I had an epiphany. Recognizing that my feeling of happiness was being gradually taken over by stress, frustration and uncertainty, and wanting to get back to feeling happy, I had I asked myself, “What could I have done differently that would have been loving to myself?”

The answer was clear. The most loving thing I could do for myself when unfamiliar with an area would be to get out a map or turn on the navigation in my car or on my phone BEFORE driving.

I eventually made it home, as I always do, and I’m looking forward to creating a different experience for myself next time. What’s one area of your life where you could be more loving towards yourself?

Love, Health & Happiness,

Phyllis

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

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

Monitor Your Course

06 Wednesday Feb 2013

Posted by creatingahealthylifestyle in Healthy Body

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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

Posted by creatingahealthylifestyle in Healthy Body

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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

Brain Food

10 Thursday Jan 2013

Posted by creatingahealthylifestyle in Healthy Eating

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Alzheimer's disease, benefits of blueberries, Blueberries, Blueberries in oatmeal, Blueberry Smoothie, Brain Health, Brain Research, Dementia, dementia studies, Fruit Salad, Health, Healthy Eating, Improved Learning, Improved Motor Skills, Oxidative Stress, scripps memorial hospital

Researchers at Scripps Memorial Hospital in La Jolla, Calif., have found that blueberries help protect the brain from oxidative stress in animals, and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.

Studies have also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.

The benefits of blueberries can be found in fresh, frozen or dried berries. Enjoy them by themselves or in oatmeal, a smoothie, yogurt, or a fruit salad.

Love, Health & Happiness,

Phyllis