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

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

Plan an Active Vacation

01 Friday Feb 2013

Posted by creatingahealthylifestyle in Family Fun

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Active Vacation, Active Vacations for Families, Biking, Exercise on Vacation, Family Fun, Hiking, Kayaking, Physical Activity, Planning an Active Vacation, Running, swimming, Walking

Do you like to hike, bike walk, run, kayak or swim? There are vacation destinations that will provide hours of physical activity for you and your family. Consider a hotel with a pool, a water park destination, back packing, river rafting, walking tours, or participating in a race (5k, 10k, half-marathon or full marathon) as a runner or walker.

Keep the following in mind when planning an active vacation:

1. The ages, abilities and skill level of those going and what is realistic for each family member.

2. Equipment and attire, for example, proper shoes (running shoes, hiking boots, sturdy walking shoes, water shoes) and clothing (shorts, swimsuit).

3. Check ahead of time to verify what is included at the site or tour; equipment, meals, the hours, lockers, guided tours, group tours, rental fees, package deals, minimum age, minimum height, and any health limitations or risks.

4. Involve the whole family in the planning and keep the focus on having FUN!

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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Tags

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

Do You Consider Yourself An Athlete?

14 Tuesday Aug 2012

Posted by creatingahealthylifestyle in Healthy Body

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Tags

Athlete, Athletic, Athletics, Bike Riding, Exercise, Fitness, Half-Marathon, Healthy Body, healthy-living, inner athlete, Physical Activity, Running, swimming, Training, Walking, Yoga

The dictionary defines an athlete as a person trained or gifted in exercises or contests involving physical agility, stamina, or strength; a participant in a sport, exercise, or game requiring physical skill.

Our bodies were designed to move. We are all athletes and capable of often doing more than we think we can or actually do, myself included. Let your inner athlete out. If you like to walk or run, join a team or training group. Did you know that a large percentage of people completing half-marathons walk them?

Competing is one way of getting regular physical activity. Another might be going to the gym a few times a week, bike riding, swimming or doing yoga. Remember the definition of an athlete is a participant in a sport, exercise, or game requiring physical skill.

If you choose to challenge yourself keep it fun, and gradually build up to doing more.

Love, Health & Happiness,

Phyllis

Health Concerns for Children – There’s Hope!

31 Tuesday Jul 2012

Posted by creatingahealthylifestyle in Healthy Body

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Childhood Obesity, Children with High Blood Pressure, Children with Type 2 Diabetes, family behaviors, Family Eating Behaviors, Genetic Factors, Health, Healthy Body, Healthy Eating, Heart Disease in Children, high cholesterol, history of obesity, Obesity, Physical Activity, Prevention, sleep apnea, Treatable

Which is a health concern for children:

a. Diabetes (Type 2)

b. High blood pressure

c. Obesity

d. All of the above. (See answer below)

Genetic factors play a small role in childhood obesity and related health problems. Shared family behaviors such as eating and activity habits, are how a “family history of obesity” gets passed down from one generation to another. For example, having high cholesterol and struggling with maintaining a healthy and comfortable weight was passed down to me because of the types of food I was raised on. Eating a diet heavy in meat and fat created the high cholesterol. Fortunately, it was not a permanent health condition. At age 19 when I discovered that I had high cholesterol, I also learned that I could do something about it by changing what I ate and adding some physical activity. And so I did!

Answer: d All of the above.

Diabetes, high blood pressure and obesity are showing up in children along with high cholesterol, high triglycerides, heart disease, sleep apnea and chronic illnesses. The good news is that all of these medical conditions listed are diet related and are preventable or treatable, for children and adults, with 1) a lifestyle change to healthy eating, 2) maintaining a healthy body weight, and 3) getting regular exercise!

Love, Health & Happiness,

Phyllis

Is Your Body a Pond Or a River?

03 Tuesday Jul 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 6 Comments

Tags

Circulation, circulatory systems, Exercise, good nutrition, Health, Healthy Body, Movement, Physical Activity, Water

Have you ever seen a body of water, like a pond, that has no water flowing into it or going out from it? It just stands there with no movement. It often looks dirty and may have algae, dirt and leaves in it. In contrast, a river is a naturally flowing source, usually of fresh water, heading towards a lake or ocean.

Movement of your body is like the water of a flowing river. Our bodies have circulatory systems that function optimally when they have good circulation from movement, and work poorly when stagnant like a pond or a body of water with no movement. Physical activity gets your heart pumping blood throughout your body carrying oxygen and nutrients to where they are needed. Just 15-30 minutes, once or twice a day, of any form of exercise or movement you enjoy, may improve your digestion, mood, energy, sleep, and allow you maintain a healthy body weight or lose weight.

Movement, along with good nutrition and plenty of water, will keep your body functioning at its best.

Love, Health & Happiness,

Phyllis

Let’s Get Moving!

25 Friday May 2012

Posted by creatingahealthylifestyle in Family Fun, Healthy Body

≈ 6 Comments

Tags

Adults, Children, Exercise, Family Fun, Healthy, Healthy Body, Healthy Fun, Healthy Lifestyle, Physical Activity, Walking

There are many ways to get moving, walking briskly, jogging, swimming, dancing, and bicycling, to name a few. Your local city or community usually have programs for adults, and children of all ages, who want to learn a new sport or participate on competitive or non-competitive teams. These may include soccer, basketball, tennis, volleyball, swimming, gymnastics, and badminton. Dance studios are another place to add variety that may include jazz, hip-hop, ballet, and tap dancing. If you belong to a gym, they usually offer a variety of classes and may have some that children or teens can attend, especially in the summer.

The Centers for Disease Control and Prevention recommends that children and adolescents get 60 minutes of physical activity on most, preferably all, days of the week. The recommendation for adults is 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (brisk walking) every week.

Put on some music and dance! Or get a buddy, join a team and get moving!

Love, Health & Happiness,

Phyllis