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

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

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

Play games

Cook together

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

Care or Curse Your Body?

20 Tuesday Nov 2012

Posted by creatingahealthylifestyle in Healthy Body

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Appreciate Your Body, Happiness, Health, Healthy Body, Healthy Lifestyle, kindness, Messages We Tell Ourselves, Self care, Weight Loss

On a continuum, of lovingly caring for your body on one end, and cursing your body on the other, where do you see your level of care? Do you feel let down or betrayed by your body? Do you appreciate all that it does for you?

We only get one body, and the messages we tell ourselves about our body can significantly affect how well we care for ourselves. What if treating your body with kindness was the answer to feeling better, less stressed, more confident, and possibly the answer to overcoming an illness, injury or weight issue?

You only get one body. Treat it with the kindness, love, respect and care that it and you deserve.

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 Ever Put Yourself in a Time-Out?

26 Friday Oct 2012

Posted by creatingahealthylifestyle in Family Fun, Healthy Mind

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Calm Down, Decision Making, Emotional, Get Clarity, Overwhelmed, Parenting, Self care, Take a Break, Time to Think, Time-Outs, Time-Outs for Adults

Time-outs are generally thought to be used with children, yet they can be very useful for adults too! The purpose of a time-out is to take a break from a situation, usually to calm down and then to be able to think about the situation.

When an adult wants to take a time-out, it is respectful to let the other person or people, even your children, know that you are taking a time-out/a break to calm down and think, rather than walking away or storming off.

Just like for children, adult time-outs should be short, about 10-15 minutes. Then check in with the other person. If you are not ready to resume the conversation then you might propose to table the topic until later that day or the next day, to give yourself time to get clear on what your position is and what you really want to say. This can be used when you need time to think about a punishment for a child, when you are feeling overwhelmed and can’t think clearly, when you feel too emotional to make a wise decision, or when a decision needs to be made and you are feeling pressured.

A time-out can be taken in a quiet room, this includes the bathroom, or sitting or walking outside. It is best not to go for a drive when you are feeling emotional and may be unable to focus, although it would be okay to sit in your car to take a time-out.

It’s good modeling for your children to see you use time-outs for yourself, as a good thing to regroup your thoughts and feelings, rather than as a punishment.

Love, Health & Happiness,

Phyllis

Sticker Charts For Children and Adults

19 Friday Oct 2012

Posted by creatingahealthylifestyle in Family Fun

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Behavioral Changes, Creating Healthy Habits, Creating Routines, Developing New Habits, Family Fun, good habits, Non-Food Rewards, Parenting, reward suggestions, Reward Yourself, Rewards for Kids, Self care, Sticker Charts, Sticker Charts for Adults

Sticker charts have been used for everything from potty training to doing chores. Perhaps you used them as a child, or with your own children, to focus on homework, bathing or good behavior. It can take a while for kids to learn how to care for their bodies, become aware of their actions and keep track of their belongings, and sometimes they need reminders once they learn.

A sticker chart can be a fun way for children to learn and develop good habits. It also teaches children how to create routines that they will use in adulthood. At the end of each week, or when a child gets a certain amount of stickers or stars, they usually earn a reward. I highly suggest that the reward be non-food related. For reward suggestions, read Rewards for Kids and Teens.

While you are at it, you may want to make a sticker chart for yourself. It could include exercising or some form of physical activity, eating 5 or more servings of fruit and vegetables, daily meditation, reading for 20 minutes, journal writing, going to bed by a certain time, or any other healthy habit you want to focus on.

Have fun with it, praise each other for your efforts during the week, and remember to reward yourself too!

Love, Health & Happiness,

Phyllis

Pamper Each Other

03 Friday Aug 2012

Posted by creatingahealthylifestyle in Family Fun

≈ 1 Comment

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Back Rub, Family Fun, Foot Massage, Giving, Hand Massage, Homemade Facials, Masks, Massage, Pampering, Receiving, Self care

There’s no reason why we have to wait until it’s someone’s birthday, Mother’s Day, Father’s Day or when a family member or friend is sick or injured, in order to pamper ourselves or someone else.

There are a lot of ways for men, women and children to be pampered and to pamper each other. You can find “recipes” on-line for homemade facial masks, or buy one. Any kind of lotion can be used for a foot or hand massage. After sun lotion can be used for a back rub. These can be lots of fun to do at home. Remember that boys and men have skin too, and they will probably enjoy the pampering as much as you do.

When families offer to pamper each other, the benefits go beyond the moments spent. We can teach and model good self-care and the importance of taking time to give to each other. This can be done where everyone participates or where one person gives and the other receives, then at another time the roles are switched.

It can also be nice to offer a foot massage or other form of pampering to a family member or friend, when they don’t expect it, and the one giving is not expecting anything in return.

Love, Health & Happiness,

Phyllis