What Are You Looking Forward To?

18 Friday Jan 2013

Posted by creatingahealthylifestyle in Family Fun, Healthy Mind

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Day Dream, Family Fun, Fun, Happiness, Increased Productivity, kindness, Looking Forward to Something, Meditation, Mental health, Positive Psychology, Smiling, Special, special occasion, Tolerant, Well-being

No matter what your age, having something to look forward to that’s fun, special or different can help us get through our day-to-day routine.

Anticipating an upcoming event, outing or get-together, builds excitement and may even cause us to daydream about it, similar to being in meditation.

When have something to look forward to we may experience ourselves smiling more, being more kind to others and ourselves, and more tolerant of things that normally annoy us. In other words, having something to look forward may have a positive affect on our happiness, well-being, and even our productivity.

What are you looking forward to?

Love, Health & 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

Please Take Care of Me!

08 Tuesday Jan 2013

Posted by creatingahealthylifestyle in Healthy Body

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Airborne, Alternative Health, apple cider vinegar, Boost Your Immune System, Boost Your nutrition, Chronic Symptoms, Cold and Flu, Cold Symptoms, Emergen-C, Emotional Stress, Health, Healthy Body, Immune system, Lower Stress, Meditation, Prevention, Reiki, Sleep, Staying Healthy, Strengthen Your Immune System, Stress, Throat lozenge, Water

Winter is in full swing and for some people it is a time of getting sick or fighting off symptoms. While we may not be able to avoid being exposed to germs, there is a lot we can do to strengthen our immune system so that we don’t get sick, and if we do, it is short-lived.

If you are experiencing low-grade chronic symptoms, especially runny nose, mild sore throat, stuffed up head and feeling tired, it’s your body’s way of saying, “Please take better care of me.”

Here are some suggestions:

1. Get some extra sleep by going to bed earlier.

2. Drink plenty of water, and tea, hot water with lemon and honey, apple cider vinegar in water, or clear vegetable or chicken broth. Sip on liquids throughout the day to flood those germs out!

3. Boost your nutritional intake by eating fruit, vegetables, lean protein and whole grains, while eliminating or significantly decreasing the amount of sugar you consume.

4. Take nutritional supplements, vitamin c, Airborne, Emergen-C, use cough drops.

5. Lower stress with meditation, yoga, a warm bath, etc.

6. Increase circulation with movement, exercise, walking, etc.

7. Reduce emotional stress by processing and releasing sadness, grief, loss, fear, anger and resentment. Journal, draw, use visualization, prayer, or talk with a trusted friend or professional.

8. Try a massage, acupressure, acupuncture, or Reiki.

If you are sick or have had chronic symptoms, it may be wise to visit your doctor and get a check-up with a blood test to assess what is going on and to rule out any deficiencies.

Love, Health & Happiness,

Phyllis

Put Your Oxygen Mask On

11 Tuesday Dec 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Eating, Healthy Mind

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adequate sleep, Basic Needs, Breathing, breathing exercises, Creating a Healthy Lifestyle, Eating Well, fruit vegetables, Health, Healthy Lifestyle Habits, Healthy Snacks, Meditation, Mental health, Oxygen mask, Relationships, Self care, Sleep, Water, Whole Grains

Creating a healthy lifestyle is like putting on your oxygen mask on. When we take care of our basic needs we have so much more to give, making us better partners, better parents, better friends, better employees or employers, and just better human beings.

Let’s start with breathing. Take a deep breath. Breathing is one way to calm our nervous system, reduce stress and restore clearer thinking. Meditation or breathing exercises that include slow deep breaths are like putting on an oxygen mask.

Next to breathing, eating well and often enough are vital for your body. When we get too busy it’s easy to choose something quick to eat that may not be very good for the functioning of our body. Aim for more fruit, vegetables, whole grains, and remember to hydrate with plenty of water. For snacks, apples, pears and almonds are quick and easy to eat at home, when traveling, at work, or when out and about.

Sleep is vital. In fact, it may be one of the most important things you could do for your body. Getting adequate sleep allows for regeneration, repair and healing of your cells. Sleep also affects your hormones that and regulate your body systems and everything from mood to weight.

Without your oxygen mask on you can’t respond to an emergency, yet alone daily life.

Love, Health & Happiness,

Phyllis

Winter Break Ideas for Adults and Children

07 Friday Dec 2012

Posted by creatingahealthylifestyle in Family Fun

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acts of kindness, Being Active, Cook, Family Fun, Fun, Healthy Lifestyle, Laughter, Meditation, Over 100 Ideas to do, Pampering Yourself, Play, Play Games, Self care, Time with Children or Grandchildren, Volunteering, Winter Break Ideas, Winter Vacation Ideas

How do you want to spend your time this winter break? Having fun, experiencing something new, enjoying some down time, pampering yourself, connecting with friends and family, spending time with your children or grandchildren, being active, starting or completing a project or craft, volunteering…

Below are ideas with related links that include over 100 possibilities:

Pamper yourself and each other

Cultivate laughter

Over 50 Ways to Take Care of YOU and Some Fun Things To Do! (for adults, teens and children)

Play make-believe

Spread some kindness to others

Make personal posters

Have a pot-luck lunch or dinner

Take long walks

Take up meditation

Love, Health & Happiness,

Phyllis

One of My Favorite Guided Meditations

04 Tuesday Dec 2012

Posted by creatingahealthylifestyle in Healthy Body

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Calm Your Nervous System, Healthy Body, Low Energy, Make up for lost sleep, Meditation, Run-down, Silva Centering Exercise, Silva Life System, Tired

This morning I was up at 4am to take my husband to the airport. An early morning, a late night, and/or traveling can throw off my energy level, leaving me feeling like I’m on droop.

I’m going to share my go-to meditation that I use when traveling and when I really need to make up for lost sleep. To me, it feels like equivalent of 2-4 hours of sleep. I came across this guided meditation over 15 years ago and it is available at no cost on the Silva Life System website. I am not affiliated with this company and am not promoting the purchase of any products.

To learn more about the Silva Centering Exercise/Meditation and to access it click here. Access does not require any sign-up and it’s downloadable!

Love, Health & Happiness,

Phyllis

The Mind Doesn’t Know The Difference

26 Monday Nov 2012

Posted by creatingahealthylifestyle in Healthy Mind

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Anxiety, Cortisol, Dopamine, Fight-or-flight response, Gratitude, Healthy Mind, Laughter, Meditation, Mental health, Play, Positive Psychology, Serotonin, Stress, Stress hormone, stressful event, Thoughts, Thoughts and Hormones, Well-being

The mind doesn’t know if you actually did something or just thought about it. Research has shown that without a stressful event actually happening, we can create anxiety along with the chemical release of the stress hormones cortisol and adrenaline, just by thinking about such an event. These hormones provide the “fight or flight” response, increased heart rate and increased blood pressure.

The converse is true. When we have pleasant, calm or happy thoughts, the biochemical production and release of serotonin and dopamine occurs.

How you think has a direct correlation to how you feel. Since our thoughts create a cascade of chemical releases, and we know our thoughts can produce healthy or unhealthy hormones, we do have some control over our well-being.

Here are some ways to shift to calmer, happier thinking:

Focus on gratitude, being thankful, looking for the happiest moment of the day, or meditating. Ease up on perfectionism, laugh and play more. Remind yourself throughout the day to check in with your thoughts. You could do this each time you reach for the phone, stop at a red light, just before you eat, or when you wake up and just before you go to sleep.

If you are feeling stressed, it may be time to look more closely at your thinking and choose to look at situations differently.

Love, Health & Happiness,

Phyllis

If You Could Be One Thing For The Next Seven Days, What Would You Be?

09 Friday Nov 2012

Posted by creatingahealthylifestyle in Family Fun

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acts of kindness, Beauty, Breathing, Choosing to Be, Cultivating Happiness, Developing New Habits, Giving, Happiness Journal, Healthy Eating, Meditation, Peace, Physical Activity, Self care

Here’s a fun way for family members or friends, to support each other in “trying on” being a different way in one area of your life for the next seven days.

Select one of the following or come up with your own:

Be an athlete – Do some form of physical activity each day. It can be the same thing each day or something different. You might challenge yourself to improve over the week by seeing if you can increase the amount of steps you take daily using a pedometer, or the amount of time or distance you walk or run. Or get a friend or two together and shoot hoops, play tennis, kick a soccer ball, play catch, etc.

Be peace – Do things that create inner peace. Meditate daily, do breathing exercises, take a warm bath by candlelight, listen to calming music, do yoga, etc.

Be a healthy eater – Select some healthy recipes to prepare and eat throughout the week. Choose to eat an extra serving of fruits and/or vegetables each day, eat whole grains, try a new vegetable, eat one or two servings of raw vegetables a day, have a salad each day, etc.

Be giving – Do something for others each day. It could be as simple as writing a note of appreciation to someone, picking a flower to give someone, making and giving a fruit or vegetable basket to someone, volunteering, etc.

Be beauty – Each day do something to take care of your outward appearance. Your smile (brush and floss your teeth daily), your hair (deep condition and style it), your face (give yourself a facial or at least wash and moisturize your face daily), your skin (put lotion on you arms and legs), your feet (soak your feet then rub lotion on them).

Be happy – Focus on being happy and cultivating happiness by keeping a happiest moment of the day journal (write 3-5 happy moments from your day), or share your happiest moments of the day with someone, and each day look for things that make you happy.

Keep it fun, positive and supportive!

Love, Health & Happiness,

Phyllis

Have You Found The Lifestyle That Works For Your Body?

09 Tuesday Oct 2012

Posted by creatingahealthylifestyle in Healthy Body

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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

Feel The Spark: A Breathing Meditation

11 Tuesday Sep 2012

Posted by creatingahealthylifestyle in Healthy Body

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Automatic Breathing, Breathing, Breathing Meditation, Calming the Nervous System, Controlled Breathing, Deep Relaxation, Health, Healthy Body, Meditation, Stress reduction, The Spark of the Breath

The breath is a function of our body that is both automatic and that we can control. The focus of this meditation is on allowing your body to breathe itself.

Here’s how to do it:

1. Get into a comfortable position either sitting up or laying down.

2. Take several slow deep breaths to calm your body down.

3. Once relaxed, then slow your breath down even more, so that you are taking fewer breaths per minute.

4. Next, let your breath just happen on its own without you starting it. You will feel a tiny spark of energy just before the breath.

5. Continue this slow body breathing for up to 20 minutes.

6. When you are finished take a couple of minutes to come out of this breathing meditation. Gently begin to move your fingers and toes, then your hands and feet, and finally your arms and legs, to bring you out of the deep relaxation.

7. Notice how your breathing has increased to a more normal pace. Then get up slowly.

Don’t be surprised if you feel like you just slept for a couple of hours. While sleep is important, a deeply relaxed meditation experience for some people can be equivalent to several hours of sleep.

Love, Health & Happiness,

Phyllis