I know some people think that since I'm a health coach, I got this healthy living down-packed. Well, I have learned a lot more after completing my studies at Integrative Nutrition but I'm certainly not perfect-smile. One thing I do often is remind myself that taking time out for some SELF CARE and relaxation is just as important to my health as eating fruits and vegetables. Self care can be any activity: reading, doing yoga, getting a manicure, playing a sport or just watching a feel good movie. Taking care of your health not only includes what you are eating/drinking but it also includes what you are doing for your mind and spirit. How are you feeding your spirit? Is it satisfying you to where you feel full of energy and joyful? What are you feeding your mind? Are you 'feeding' your mind things that will keep you sharp, focused and creative? These things, and much more, are to be consider when making your health a priority.
Here are some points to consider when taking TIME for your health:
SLEEP TIME
I love me some sleep! And I'm an advocate for nap time too! When you aren't getting enough sleep, it leaves you feeling cranky, irritable, unfocused and will contribute to zapping your immune system. Lack of sleep will also contribute to increased cravings and the need to overeat. Getting a full 7-9 hours of sleep will help to keep you focused and healthy so do your best to get in those hours! I read once that studies show that people who get the appropriate amount of sleep live longer, healthier lives.
PLAY TIME
You've heard the saying 'All work and no play...' is really true. People who are all about work tend to be irritable, too intense and serious and flat out miserable. Now, there is nothing wrong with being a hard worker but allowing some time to just play and rest your mind is crucial. And playing can mean anything as long as it's something you like to do and find fun. Whether it's playing a sport, board games with family and friends or even playing footsies with your honey-smile! Allowing play time in our lives definitely contributes to a healthier lifestyle as it connects us with others, fosters creativity, healthy competition and learning and also just makes us happy.
DOWN TIME
Being that I'm a caregiver (I take care of my mom who suffers with Parkinson's disease), I had to learn the hard way to make sure I had down time in my life. When I first found out that she was suffering from this dis-ease, I was working about 10+ hours each day, then going straight to her after work. 7 days a week. And, I was getting only about 5 hours of sleep each night, if that. I ran myself ragged and ended up getting a severe sinus infection that grounded me for about a week or more. (If you don't take heed to what you body tells you, it will find a way to get your attention!) My wonderful aunt pulled me aside to remind me that I would be no good to my mother or myself if I was running on empty all the time. Well, I still have my responsibilities to her where her care is concerned but I take 1-2 days each week where I do close to nothing to give my mind and body much needed rest.
I encourage you to make sure you take one day or two out of the week for some down time...me time. For all the mothers (and fathers-smile) out there taking care of kids and families, I especially want you to do this because you are often stretched so thin, you can't see straight. Ask your spouse, significant other or familly or friends to help you with taking some much needed down time so you can re-energize your mind and body. I encourage my clients all the time to do this as it is an important part of a healthy lifestyle. So, go ahead and do nothing for a day or two...you deserve it.
PHYSICAL TIME
Another thing I tell my clients to do is to GET MOVING and KEEP MOVING! Exercise has so many benefits: it boosts your mood, energy and immune system, increases circulation, controls your weight, promotes the production of HDL, the 'good' cholesterol and decreases the LDL 'bad' cholesterol in your body. Regular exercise also helps to reduce stress (it increases endorphins, the feel good hormone) and helps you to sleep better as well. And all you need is 30 minutes 3-4 times each week, minimum, to get all that good stuff going! I know, I know...it's so hard. You have no time to exercise. Or you flat out don't like to exercise. Well, right now you are probably always tired and sick a lot, lack energy and focus, feel really cranky and listless most days and you are overweight. So, how's living like that working for you? It isn't? Well, now is the time to change it (and I can help you do that-smile). It's either now that you make this change or be forced to after that not so good visit to the doctor.
CONNECTION TIME
Our society has become so detached and isolated from one another. With TV, the internet, smart phones, social media bombarding our lives each day, we are now finding that our only point of contact to most individuals is with the click of a mouse. There is very little to no physical or actual connection taking place anymore. Many of us are proud to brag about having over 300+ Facebook friends or 1,000 Twitter followers but fail to realize that most of these connections are 'virtual' connections; they aren't necessarily real. Lack of real, human connection will contribute to feelings of depression and isolation and leaves us feeling lonely (in one study they found that lonliness was associated with the higher risk of high blood pressure).
Social connection, real face to face social connection can benefit our overall health in so many ways: increases happiness, fosters better relationships and contributes to leading a longer, healthier life.
Do something wild and crazy people...pick up the phone and call someone! Have an actual conversation with a friend or family member. Or schedule a girl's or boy's night and just have fun connecting with REAL people. Connecting to others on an emotional, mental and physical level will contribute to leading a healthier life. You cannot exist by yourself.
For me, I do my best to take time for ALL of the above and I find that I am happier and healthier. I encourage you to do the same because I want you to be happy and healthy too-smile.
Be well!
Tuesday, December 6, 2011
Thursday, November 17, 2011
Must-have Foods for the Fall/Winter
Summertime is when everyone pretty much gravitates to eating salads, lots of fruit and staying hydrated. And, it's understandbly easy to figure out why; warmer days = lighter, water-rich fruits and vegetables.
But what do you do when it starts to get colder? Normally we feel more like eating warm, comforting foods but most times the foods we eat aren't as healthy as they could be and contain loads of calories. Also, with the holidays approaching, making healthier food choices becomes almost impossible because of the temptation to eat whatever passes your way at that holiday party or whatever is laid out on the table at family functions.
Ok, so what the heck can you eat? Since, attending and graduating Intergrative Nutrition, I've learned a great deal about foods for each season, that will keep me healthy and satisfied. Here's a list of a few foods that are must-have's in your kitchen, for the upcoming colder months:
Squash
My favorite! Especially butternut squash. I love to eat it in a soup or roasted and tossed over a salad or bowl of rice. Winter squash includes pumpkin, acorn, butternut and spaghetti squash (which I just learned about recently!) It's rich in beta carotene aka vitamin A (which is good for eyes and skin) and a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber and potassium. Winter squash are also a good source of vitamin B6 and niacin.
Sweet Potato
Mmm, mmm, mmmmm. Who doesn't love this tasty little spud! Also rich in vitamin A and C, it is beneficial for lowering blood pressure and good for stomach ulcers and inflamed conditions of the colon. Use sweet potatoes as a substitute for the traditional white mashed potatoes. Add a little cinnamon and nutmeg to spike up the sweet, savory flavor.
Kale
This is a tasty superfood to have in your refrigerator. Can be eaten raw in a salad or warmed by sauteeing it with olive oil and garlic. Kale is rich in vitamin A and C and has great amounts of calcium and potassium. Try something different: kale chips. Place kale leaves on a cooking sheet or aluminum baking pan, drizzle them with olive oil and add a sprinkling of sea salt. Bake until crisp around edges, which is only about 15 minutes.
Nuts
These are great for quick, on the go snacks. They are packed with vitamin E, omega-3 and monosaturated fats, which are all very good for you and your heart. Almonds, walnuts, pecans and brazil nuts are a few that are good to eat. They are great on salads and even pies (healthy versions, that is-smile).
So, when making your next shopping list, be sure to pick up these items and happy eating!!
Be well!
But what do you do when it starts to get colder? Normally we feel more like eating warm, comforting foods but most times the foods we eat aren't as healthy as they could be and contain loads of calories. Also, with the holidays approaching, making healthier food choices becomes almost impossible because of the temptation to eat whatever passes your way at that holiday party or whatever is laid out on the table at family functions.
Ok, so what the heck can you eat? Since, attending and graduating Intergrative Nutrition, I've learned a great deal about foods for each season, that will keep me healthy and satisfied. Here's a list of a few foods that are must-have's in your kitchen, for the upcoming colder months:
Squash
My favorite! Especially butternut squash. I love to eat it in a soup or roasted and tossed over a salad or bowl of rice. Winter squash includes pumpkin, acorn, butternut and spaghetti squash (which I just learned about recently!) It's rich in beta carotene aka vitamin A (which is good for eyes and skin) and a very good source of vitamins B1 and C, folic acid, pantothenic acid, fiber and potassium. Winter squash are also a good source of vitamin B6 and niacin.
Sweet Potato
Mmm, mmm, mmmmm. Who doesn't love this tasty little spud! Also rich in vitamin A and C, it is beneficial for lowering blood pressure and good for stomach ulcers and inflamed conditions of the colon. Use sweet potatoes as a substitute for the traditional white mashed potatoes. Add a little cinnamon and nutmeg to spike up the sweet, savory flavor.
Kale
This is a tasty superfood to have in your refrigerator. Can be eaten raw in a salad or warmed by sauteeing it with olive oil and garlic. Kale is rich in vitamin A and C and has great amounts of calcium and potassium. Try something different: kale chips. Place kale leaves on a cooking sheet or aluminum baking pan, drizzle them with olive oil and add a sprinkling of sea salt. Bake until crisp around edges, which is only about 15 minutes.
Nuts
These are great for quick, on the go snacks. They are packed with vitamin E, omega-3 and monosaturated fats, which are all very good for you and your heart. Almonds, walnuts, pecans and brazil nuts are a few that are good to eat. They are great on salads and even pies (healthy versions, that is-smile).
So, when making your next shopping list, be sure to pick up these items and happy eating!!
Be well!
Subscribe to:
Posts (Atom)
