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

Fitting in Time For YOU!

29 Tuesday Jan 2013

Posted by creatingahealthylifestyle in Healthy Body

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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

Brain Research and Exercise

27 Tuesday Nov 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Mind

≈ 1 Comment

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Benefits of exercise for adults and children, brain cells, Brain Research, Depression, Exercise, Healthy Mind, healthy-living, Human brain, memory brain, Mental health, Mood, Neuroscience, Physical exercise, research

Did you know that exercise is highly correlated with the production of new brain cells resulting in improved learning and memory? Brain research has also revealed a correlation between exercise and a decrease in depression.

Additionally, neuroscience has validated that children learn better when they engage in daily physical activity.

Check out some previous exercise related posts for inspiration:

Let’s Get Moving!

Doing a Little Bit Can Make a Big Difference

Entertainment For Long Walks or Runs

Fast Walk, Jog or Run Your Way to The Finish Line!

Do You Consider Yourself An Athlete?

Cold Weather and Physical Activity

Love, Health & Happiness,

Phyllis

Just What the Doctor Ordered

13 Tuesday Nov 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 3 Comments

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Benefits of Exercise, Boost Your Immune System, Circulation, Coordination, Decrease Stress, Elevate Mood, Flexibility, good posture, Health, Healthy Body, healthy-living, Increase Energy, Increase Metabolism, Physical exercise, Strength, strong immune system, Weight Loss, Weight Management

Why should I go out of my way to exercise? How about to have a healthy body with good posture, to be fit, decrease stress, elevate mood, increase energy, and contribute to a strong immune system and well-functioning metabolism? Or to increase strength, flexibility, coordination and circulation?

Regular exercise may also help with weight loss and weight management. Keep in mind that you can never exercise enough to burn excess calories consumed by indulgent eating, over eating or to make up for poor eating habits.

Treat your body to some movement. Find what works for you: walk, run, jog, bike, skate, ski, use a treadmill, elliptical, stair climber, mini-trampoline, DVD, attend classes, do yoga… Just get moving!

Love, Health & Happiness,

Phyllis

Have You Found The Lifestyle That Works For Your Body?

09 Tuesday Oct 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 3 Comments

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Deep Breathing, Feldenkrais Method, Healthy Body, Healthy Diet, Healthy Lifestyle, healthy-living, maintaining weight loss, Meditation, Metabolism, Movement, Obtain and maintain a healthy body weight, Physical Activity, Prevention of Diet Related Diseases, Relaxation, Sleep, Water, Whole Grains, Yoga

Many components make up a healthy body, including what we eat and drink, how much we sleep, some physical activity and relaxation.

Let’s look at each one:

1. What we eat and drink: A healthy diet, made up primarily of vegetables, fruits, whole grains, nuts, seeds and lentils has been shown to prevent and reverse diet related symptoms and diseases. Also, since our bodies are made up mostly of water, it makes sense to make this our “beverage of choice.”

2. Sleep: Recent research has shown how important sleep is for our basic functioning and the ability to reach and maintain a healthy body weight.

3. Physical Activity: Movement helps with circulation, burning calories, increasing your metabolism, building agility, stamina and strength. It can also improve mood, blood pressure and build a strong core and back.

4. Relaxation: For some people a regular practice of meditation, deep breathing, Feldenkrais or yoga serves as a way of relaxing the body and the mind.

Love, Health & Happiness,

Phyllis

Increase Your Metabolism, Part 2

25 Tuesday Sep 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Eating

≈ 4 Comments

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Fiber, Frequency of eating and metabolism, Georgia State University, Health, Healthy Body, Healthy Eating, Healthy Lifestyle, healthy-living, high fiber foods, Increasing Metabolism, Lack of Sleep, maintaining weight loss, Metabolism, Sleep and Metabolism, starvation mode, Vegetables, Weight Loss

While exercise is considered the best way to increase your metabolism (click here for part 1), there are other factors to consider that you have control over.

1. Sleep – Lack of sleep has been shown to have a negative impact on metabolism, slowing it down which can be an obstacle to maintaining or losing weight. Make an effort to go to sleep when you are tired.

2. Frequency of eating – How often you eat effects your metabolism. Every time you eat you stimulate your metabolism for a short period of time. Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day. Also, by eating frequently, you teach your body not to go into starvation mode, where it will conserve fat because it doesn’t know when the next meal will be.

3. What to eat – Include a serving or two of vegetables with lean protein or nuts. Increasing the amount of high-fiber foods, like vegetables is one of the best ways to raise your metabolism. First, your body tries to break down fiber, which is a non-digestible carbohydrate, this burns calories and boosts your metabolism at the same time. Second, vegetables are low in calories and high in nutrients aiding in your ability to lose weight or to maintain a healthy weight.

Love, Health & Happiness,

Phyllis

I Amazed Myself!

13 Thursday Sep 2012

Posted by creatingahealthylifestyle in Healthy Mind

≈ 4 Comments

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100th Post, Accepting Help, Creating a Healthy Lifestyle, Happiness, Health, Healthy Lifestyle, healthy-living, Inspiration, Positive Psychology, Prevention of Diet Related Diseases, Psychology, Recipes, Reversal of Diet Related Diseases in Children and Adults, rich experience

Today is my 100th post! I’ve always admired people who are creative, have experiences and information to present and are willing to share who they are. That’s not how I saw myself 99 posts ago.

I truly am amazed that I took the leap to accept help from a friend who encouraged me to start a blog when I had no experience at all with blog sites. I also had encouragement and suggestions from another friend who is an avid blog reader. I dived in and learned how to upload photos, figure out what tags are and how search engines work. Yet the biggest step I took was when I nervously clicked the “publish” button to “go live” with my first post.

I had already been researching and writing a book for families on positive psychology, prevention and reversal of diet related illnesses, and healthy living, with the hopes of one day getting published. While I have used some of what I had already written, I am in awe and love the feeling of being inspired, even if it’s at 3am., with a great idea to write about or a new recipe to create.

I appreciate all of the people who read what I post, allowing me to share a part of myself with the world while making a positive difference in the health and lives of others.

A big thanks goes to my wonderful friends Linda and Jamie, who got me started on rich experience!

Love, Health & Happiness,

Phyllis

What Do You Do To Recharge?

04 Tuesday Sep 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 2 Comments

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Alternatives to Caffeine and Sugar, Drinking Water, Feel alert awake and refreshed, Good Energy, Health, Healthy Body, Healthy Lifestyle, healthy-living, Lack of Sleep, Meditation, Napping, Relaxation, Sleep Deprivation, Well Rested

After a few nights of not sleeping well, I could have pushed it and carried on until bed time, but today I took a short nap! I like feeling awake and alert, and generally have good energy throughout the day. Sometimes when I don’t feel well rested, my daily meditation is enough to give me the extra boost, but not today.

Do you take time to relax and recharge?

Here are some suggestions/alternatives to consuming caffeine and sugar, to feel more alert, awake and refreshed:

1. Meditate for 20 minutes.

2. Take a 20-30 minute nap.

3. Go for a 10-20 minute walk, do yoga or some stretching.

4. Drink a big glass of water.

5. Listen to enjoyable music.

6. Watch TV. It may be relaxing, yet when you start dozing, that’s the time to turn off the television and go to bed or take a nap.

7. Take a bath.

8. Go to bed early. Listen to your body and go to bed when you feel tired.

9. Eat a piece of fruit.

Love, Health & Happiness,

Phyllis

Have You Tried a Mini-Trampoline?

28 Tuesday Aug 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 5 Comments

Tags

Adults, Exercise, Fun Exercise, hand rails, Healthy Body, healthy-living, Kids, Low-impact, Mini-trampoline, Movement, Physical exercise, Teens, upbeat music, Workout

Mini-Trampolines were quite popular years ago. I’ve had one for many years, leaning up against some bookshelves. Last week I placed it on the floor and actually used it, twice! I had forgotten how much I enjoy listening to upbeat music and jogging on it.

Now, mini-trampolines come in a variety of sizes and some even come with hand rails. It’s great exercise for kids, teens and adults.

Some benefits of a mini-trampoline include:

1. It’s portable and can be used indoors or outdoors.

2. It’s low-impact, easy on your knees and joints.

3. You can vary your pace on it by marching (similar to walking), jogging slow, or jogging fast (like running). For a more intense workout, raise your knees up higher.

4. It’s a fun and easy way to tone your legs.

5. Your arms can get a workout at the same time by moving them up and down, side to side, or in kick-boxing fashion.

Put some music on and have some fun!

Love, Health & Happiness,

Phyllis

Are You Aware of What You Eat?

23 Thursday Aug 2012

Posted by creatingahealthylifestyle in Healthy Eating

≈ 2 Comments

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Artificial Colors and Flavors, Artificial Flavorings, Calories, Fast Food, Fiber, Food, Food Labels, Fruit and Vegetables, Health, Healthy Eating, healthy-living, Ingredient Lists, Man-Made Food Chemicals, Nutrition, Nutrition Facts, Nutrition Food Labels, Optimal Health, Plant Based Diet, Prevention, Processed Food, Real Food, Reverse Food Related Illnesses, Sugars, Whole Food, Whole Grains

Do you make it a practice to read nutrition food labels and ingredient lists on the foods you buy? Do you have an idea of how much fruit and vegetables you eat in relation to processed foods?

Living a lifestyle of healthy eating, that is, eating a diet made up primarily of real food, whole foods, fruits and vegetables, whole grains, beans, lentils, nuts and seeds, has been shown to provide optimal health. Switching to a plant-based diet, with small amounts of chicken or fish if you choose, has been shown to prevent and reverse food related illnesses that so many people suffer from by eating a diet high in fat, cholesterol, and sodium from eating too much fast food and processed food.

Getting in the habit of reading nutrition food labels will help you be able to see just how many calories you are consuming along with the breakdown of fats, sugar, cholesterol, sodium, protein and fiber.

When reading the ingredient lists, remember that ingredients are listed in order of the most to the least. Keep in mind that there are many names for sugar and a food item will often show more than one form. Also, be on the lookout for ingredients you can’t pronounce or don’t know what they are. Beware, they may be artificial flavorings, colors, or other man-made chemicals to preserve and make the food item taste better.

Stay informed for better health!

Love, Health & happiness,

Phyllis