The American Holistic Health Association offers a Free booklet, "Wellness From Within: The First Step". Here is a link to the online version of the booklet:
"Wellness From Within: The First Step"
I have found the information in this booklet very helpful and eye-opening. I hope you enjoy this information as much as I have. Are you taking an ACTIVE approach to your wellness?
Sunday, May 31, 2009
Saturday, May 30, 2009
Video: What is Wellness?
“Just as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance.”~Brian Tracy
Monday, May 11, 2009
Enhance Your Stick-to-it-iveness
"The three great essentials to achieve anything worth while are, first, hard work; second, stick-to-itiveness; third, common sense."~Thomas Edison
Dictionary.com defines stick-to-it-iveness as dogged perseverance; resolute tenacity.
“How long should you try? Until.”~Jim Rohn.
Don't give up! When you're trying to become healthier there may be some adversities you have to overcome but part of achieving success is perseverance. If you experience setbacks, don't let them discourage you and try to learn from them.
Keep a positive attitude. I believe your attitude plays a major role in how successful you will be in reaching your goals. The more optimisitic you are the better but remember to make your goals realistic.
Acknowledge your accomplishments. You made a decision to become a healthier individual and are taking action to achieve your goals, why not reward yourself as you reach certain milestones? Acknowledging your progress can provide positive reinforcement.
Have patience. Rome wasn't built in a day and if you're trying to lose weight, then you probably gained weight over an extended period of time, so allow yourself some time to lose it.
Make it enjoyable. Try to make your transition to a healthier you as enjoyable as possible. Becoming healthier doesn't have to be an unpleasant experience. The more you enjoy what you're doing the less it seems like a task and the more likely you are to stick with it. Find physical activities you enjoy to get exercise, put on some good music when you're working out or get creative with your healthy food choices.
Find good support. Having people to support you in your efforts can be very beneficial and possibly increase the chances of you achieving success. Sometimes a little encouragement can go a long way in helping you reach your goals.
Your journey to better health may be challenging at times but you need to stay focused and try to keep a positive outlook. You will succeed! “Who has never tasted what is bitter does not know what is sweet.” Overcoming the challenges you face along the way will make your success even sweeter when you achieve it.
Brian Francis,CNC
www.herbalfix.biz
*This was written for informational purposes only. Always consult a physician before modifying your diet or beginning an exercise program.
Dictionary.com defines stick-to-it-iveness as dogged perseverance; resolute tenacity.
“How long should you try? Until.”~Jim Rohn.
Don't give up! When you're trying to become healthier there may be some adversities you have to overcome but part of achieving success is perseverance. If you experience setbacks, don't let them discourage you and try to learn from them.
Keep a positive attitude. I believe your attitude plays a major role in how successful you will be in reaching your goals. The more optimisitic you are the better but remember to make your goals realistic.
Acknowledge your accomplishments. You made a decision to become a healthier individual and are taking action to achieve your goals, why not reward yourself as you reach certain milestones? Acknowledging your progress can provide positive reinforcement.
Have patience. Rome wasn't built in a day and if you're trying to lose weight, then you probably gained weight over an extended period of time, so allow yourself some time to lose it.
Make it enjoyable. Try to make your transition to a healthier you as enjoyable as possible. Becoming healthier doesn't have to be an unpleasant experience. The more you enjoy what you're doing the less it seems like a task and the more likely you are to stick with it. Find physical activities you enjoy to get exercise, put on some good music when you're working out or get creative with your healthy food choices.
Find good support. Having people to support you in your efforts can be very beneficial and possibly increase the chances of you achieving success. Sometimes a little encouragement can go a long way in helping you reach your goals.
Your journey to better health may be challenging at times but you need to stay focused and try to keep a positive outlook. You will succeed! “Who has never tasted what is bitter does not know what is sweet.” Overcoming the challenges you face along the way will make your success even sweeter when you achieve it.
Brian Francis,CNC
www.herbalfix.biz
*This was written for informational purposes only. Always consult a physician before modifying your diet or beginning an exercise program.
Wednesday, April 22, 2009
How Will You Celebrate Earth Day?
Hello! Today is Earth Day. How will you celebrate the day? Will you be active and try to get outdoors and enjoy the day? Today is a good reason to get outside and get some fresh air. If you normally exercise indoors, why not try some outdoor activities instead atleast for the day? You can experience nature at it's best (it's spring so the weather shouldn't be to drastically hot or cold) and work on improving your health at the same time. A win-win situation! So, don't forget to celebrate the day and get outside and be active.
Quick Tip:
Walking can be a good idea to get outside and be physically active today (or any other day) and enjoy nature at the same time.
Additional Info:
SPRING OUTDOORS FOR AN ENERGIZING WORKOUT
*Always consult your physician before engaging in physical actvity.
Quick Tip:
Walking can be a good idea to get outside and be physically active today (or any other day) and enjoy nature at the same time.
Additional Info:
SPRING OUTDOORS FOR AN ENERGIZING WORKOUT
*Always consult your physician before engaging in physical actvity.
Tuesday, April 7, 2009
Will You Walk Tomorrow?
Tomorrow, Wednesday April 8, 2009, is National Start Walking! Day. Here is a brief description about the event from the American Heart Association's website:
Get Up and Move on Wednesday, April 8
These days, adults like you are spending more time at work than ever before. An unfortunate side effect is that, as a nation, we're becoming more inactive. This is a problem when you consider the fact that physical inactivity doubles the risk of heart disease!
But take heart! It's a problem you can help fix by convincing your company to take part in National Start! Walking Day on Wednesday, April 8.
On this day, employees are encouraged to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. It's a great way to raise awareness of the Start! movement and to give your coworkers a friendly push toward a healthier life.
-------------------------------------------
I know that everyone's lifestyles vary and we are all really busy but don't forget to try and squeeze in some extra physical activity whenever possible. Remember, it doesn't have to be alot of vigorous exercise. Here are some physical activities that may be good for you to consider from Georgia State University:
Need Help Figuring Out What Qualifies as Physical Activity?
Check Out These Suggestions.....
There are numerous activities that can be worked into your day that do not involve going to the gym, or an aerobics class. Some alternative ideas are listed below:
Walk! Do it with a friend, find a local trail, go to the mall and walk around awhile before you shop. Park as far away from your destination as possible and walk. If you live in town, walk to do your errands. Take a walk during your lunch break. Walk your dog. It’s easy!!
Take the stairs. Use the stairs whenever you can. Avoid elevators and escalators. If you work on the 35th floor, don’t panic. Take the elevator to the 30th floor and walk the last five flights.
Take up a sport. Call your local parks and recreation department and find out about local softball, basketball, and touch football leagues, racket sports, soccer and etc.
Jump Rope. It’s cheap, it’s easy, and you can do it anywhere (even in a hotel).
Play Games. Play with your kids. Try these activities...They're fun for the whole family.
In-Line Skate
Swim.
Ride your bike
Dance! Learn to dance. Take tap, ballet, belly dancing, jazz, and etc. Social dancing is popular again. Take advantage of classes being offered in your community and have a great time while you’re at it.
Get outside!! Try some of these outdoor activities...
Garden! Many people don’t realize it, but gardening is tough work. Get outside and play in the dirt. Get rid of that riding mower and mow the lawn with a hand mower. It’s great exercise.
Go hiking.
Go canoeing, kayaking, sailing, snorkeling or surfing.
Try Horseback riding.
Wash and wax your car.
Clean your house. Vacuuming, mopping, and dusting can be quite a work out.
Do simple stretching and calisthenics exercises at your desk.
Do anything that gets you up and moving, and most importantly, HAVE FUN!!!!!
---------------------------------------------
Physical doesn't have to seem like a chore! Try to make it fun and try new things so that you don't get bored. If you're having fun you will probably look forward to being more active and increasing your physical activity may help to improve your health.
*Sources:
American Heart Association
Georgia State University
*Always consult your physician before beginning an exercise program or modifying your diet.
Get Up and Move on Wednesday, April 8
These days, adults like you are spending more time at work than ever before. An unfortunate side effect is that, as a nation, we're becoming more inactive. This is a problem when you consider the fact that physical inactivity doubles the risk of heart disease!
But take heart! It's a problem you can help fix by convincing your company to take part in National Start! Walking Day on Wednesday, April 8.
On this day, employees are encouraged to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. It's a great way to raise awareness of the Start! movement and to give your coworkers a friendly push toward a healthier life.
-------------------------------------------
I know that everyone's lifestyles vary and we are all really busy but don't forget to try and squeeze in some extra physical activity whenever possible. Remember, it doesn't have to be alot of vigorous exercise. Here are some physical activities that may be good for you to consider from Georgia State University:
Need Help Figuring Out What Qualifies as Physical Activity?
Check Out These Suggestions.....
There are numerous activities that can be worked into your day that do not involve going to the gym, or an aerobics class. Some alternative ideas are listed below:
Walk! Do it with a friend, find a local trail, go to the mall and walk around awhile before you shop. Park as far away from your destination as possible and walk. If you live in town, walk to do your errands. Take a walk during your lunch break. Walk your dog. It’s easy!!
Take the stairs. Use the stairs whenever you can. Avoid elevators and escalators. If you work on the 35th floor, don’t panic. Take the elevator to the 30th floor and walk the last five flights.
Take up a sport. Call your local parks and recreation department and find out about local softball, basketball, and touch football leagues, racket sports, soccer and etc.
Jump Rope. It’s cheap, it’s easy, and you can do it anywhere (even in a hotel).
Play Games. Play with your kids. Try these activities...They're fun for the whole family.
In-Line Skate
Swim.
Ride your bike
Dance! Learn to dance. Take tap, ballet, belly dancing, jazz, and etc. Social dancing is popular again. Take advantage of classes being offered in your community and have a great time while you’re at it.
Get outside!! Try some of these outdoor activities...
Garden! Many people don’t realize it, but gardening is tough work. Get outside and play in the dirt. Get rid of that riding mower and mow the lawn with a hand mower. It’s great exercise.
Go hiking.
Go canoeing, kayaking, sailing, snorkeling or surfing.
Try Horseback riding.
Wash and wax your car.
Clean your house. Vacuuming, mopping, and dusting can be quite a work out.
Do simple stretching and calisthenics exercises at your desk.
Do anything that gets you up and moving, and most importantly, HAVE FUN!!!!!
---------------------------------------------
Physical doesn't have to seem like a chore! Try to make it fun and try new things so that you don't get bored. If you're having fun you will probably look forward to being more active and increasing your physical activity may help to improve your health.
*Sources:
American Heart Association
Georgia State University
*Always consult your physician before beginning an exercise program or modifying your diet.
Monday, March 30, 2009
If You Buy It, They Will Come!
I may be in the minority, but I have never watched the popular movie "Field of Dreams". However, I have heard alot of referrence to a line from the movie. The popular phrase, "If you build it, they will come". Recently, I have thought about that comment in relation to healthy living.
In my adaptation of the phrase, "If you buy it, they will come!", the "it" I am referring to is unhealthy (or "junk") food. The "they" I'm referring to is extra pounds which may be gained as a result of consuming alot of unhealthy foods and beverages. So, my toughts are if you try to avoid buying unhealthy food & beverage choices, then it will make it easier to maintain or achieve your healthier lifestyle. It may seem like a no-brainer to some, but actually making this habit a part of your healthy lifestyle may not be that easy.
Start with a plan! Try to plan your healthy meals and snacks in advance. Make sure you stock your home with a good variety of healthy items. When you grocery shop do you use a list or just randomly pick up items? Make a grocery list before you do your shopping and try your best to stick to the list. The list may save you time, money and may save you from the temptation of buying alot of unhealthy groceries.
Try new things! I'm a very picky eater and used to be extremely limited in my diet. My diet mainly consisted of pizza, hamburgers, hot dogs, Philly steak sandwiches and Ben & Jerry's Phish Food. I know that was pretty pathetic but that's what I liked and that's what I used to eat ALL of the time. When I decided I wanted to start being healthier I knew I definitely had to expand my variety of foods. I started gradually trying new things and have expanded my options considerably! Surprisingly, I am very content these days with my healthier food choices and have learned to love Broccoli (which I never would have imagined me ever saying nor admitting) and have added trail mix to the list of snacks I like.
What's your living situation? I know that everyone's living situation is different and sometimes living with others can make your plans for improved health or weight loss a little more difficult but you have to remain determined. If you live with others, you made need to make additional plans/arrangements and ask for a little support in your efforts. Maybe you can negotiate to limit the number of unhealthy items in your home. Leading by example can sometimes help encourage others around you to want to strive for a healthier lifestyle too.
After you make your serious commitment for improved health or weight loss, you have to stay motivated and focused on your goals! Be patient and persistent in your efforts! Remember that nobody's perfect. There may be small stumbling blocks along the way, but if you happen to trip over one, make sure you pick yourself back up and continue on your path to improved health. “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”-John Quincy Adams.
Quick Tips:
Be Adventurous! I was hesitant to try some new foods but I am very grateful I did. I make alot more healthier choices and I suprisingly don't really miss the "junk" food. Having alot of options of healthy foods I like has helped me tremendously.
Practice Moderation! Even some of the healthier choices can add up to alot of extra caloreis if you indulge too much. Be careful of the serving size!
Clean for Spring! Keep unhealthy foods out of the house. If the food is not easily accessible, then that should help fight your temptations a great deal.
Stay Active! Move around and burn some calories. Think about taking a walk or doing some type of physical activity when you are bored instead of eating.
Think Before You Drink! Be sure to read the labels on your beverages. Be aware of the calories in any alcohol you consume. Beverage calories count too!
Additional Info:
MayoClinic.com: Snacks: How they fit into your weight-loss plan
WebMD: Healthy Snacks For Weight Loss Quiz
Healthy vs. Junk Snacks: How We Choose
*This was written for informational purposes only. Always consult your physician before beginning an exercise program or modifying your diet.
In my adaptation of the phrase, "If you buy it, they will come!", the "it" I am referring to is unhealthy (or "junk") food. The "they" I'm referring to is extra pounds which may be gained as a result of consuming alot of unhealthy foods and beverages. So, my toughts are if you try to avoid buying unhealthy food & beverage choices, then it will make it easier to maintain or achieve your healthier lifestyle. It may seem like a no-brainer to some, but actually making this habit a part of your healthy lifestyle may not be that easy.
Start with a plan! Try to plan your healthy meals and snacks in advance. Make sure you stock your home with a good variety of healthy items. When you grocery shop do you use a list or just randomly pick up items? Make a grocery list before you do your shopping and try your best to stick to the list. The list may save you time, money and may save you from the temptation of buying alot of unhealthy groceries.
Try new things! I'm a very picky eater and used to be extremely limited in my diet. My diet mainly consisted of pizza, hamburgers, hot dogs, Philly steak sandwiches and Ben & Jerry's Phish Food. I know that was pretty pathetic but that's what I liked and that's what I used to eat ALL of the time. When I decided I wanted to start being healthier I knew I definitely had to expand my variety of foods. I started gradually trying new things and have expanded my options considerably! Surprisingly, I am very content these days with my healthier food choices and have learned to love Broccoli (which I never would have imagined me ever saying nor admitting) and have added trail mix to the list of snacks I like.
What's your living situation? I know that everyone's living situation is different and sometimes living with others can make your plans for improved health or weight loss a little more difficult but you have to remain determined. If you live with others, you made need to make additional plans/arrangements and ask for a little support in your efforts. Maybe you can negotiate to limit the number of unhealthy items in your home. Leading by example can sometimes help encourage others around you to want to strive for a healthier lifestyle too.
After you make your serious commitment for improved health or weight loss, you have to stay motivated and focused on your goals! Be patient and persistent in your efforts! Remember that nobody's perfect. There may be small stumbling blocks along the way, but if you happen to trip over one, make sure you pick yourself back up and continue on your path to improved health. “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”-John Quincy Adams.
Quick Tips:
Be Adventurous! I was hesitant to try some new foods but I am very grateful I did. I make alot more healthier choices and I suprisingly don't really miss the "junk" food. Having alot of options of healthy foods I like has helped me tremendously.
Practice Moderation! Even some of the healthier choices can add up to alot of extra caloreis if you indulge too much. Be careful of the serving size!
Clean for Spring! Keep unhealthy foods out of the house. If the food is not easily accessible, then that should help fight your temptations a great deal.
Stay Active! Move around and burn some calories. Think about taking a walk or doing some type of physical activity when you are bored instead of eating.
Think Before You Drink! Be sure to read the labels on your beverages. Be aware of the calories in any alcohol you consume. Beverage calories count too!
Additional Info:
MayoClinic.com: Snacks: How they fit into your weight-loss plan
WebMD: Healthy Snacks For Weight Loss Quiz
Healthy vs. Junk Snacks: How We Choose
*This was written for informational purposes only. Always consult your physician before beginning an exercise program or modifying your diet.
Friday, March 20, 2009
Do You Make Healthy Choices When You Travel?
When you travel do you try to maintain a healthy lifestyle or do you take a vacation from your healthy habits?
I know that it can be extremely difficult to try to maintain a healthy lifestyle on the road but I think with a little will power and planning that you can still enjoy yourself and still make healthy choices.
For starters, make a plan! If you are trying to maintain your healthy lifestyle I think that having a plan in place for eating or physical activity is just as important as knowing how to get where you are going during your trip. Try to do a little brainstorming about your meals and snacks before you begin your travel. A good start may be to have a well-balanced meal before you leave and pack some healthy snacks for your trip to help you avoid eating junk food. Some possible snack choices are:
NutsSeedsTrail mixCerealDried fruitLow-fat crackers.Single-serve containers of fruitPeanut butterPopcornGranola or cereal barsRice or popcorn cakesGraham crackers
You may also want to think ahead about your meal choices. I think if you have some idea ahead of time about possible healthier choices then it may help you avoid making poor food choices. For example, thinking about how your food is prepared. Will you try to avoid all the sauces and extras that may come with your meal and keep it simple or will you completely indulge? I know that we all want to enjoy our trips or vacations but even if you indulge, do so in moderation. If your favorite meal is not a healthier choice, then don't deprive yourself but be conscious of how much of it you are eating. Watch your portions! Maybe try sharing it with someone or only eating half and requesting a take-home container for the rest.
Do you plan any physical activity into your trip? Even if you don't want to exercise in any traditional ways, could there be some enjoyable physical activity that you can do? Is taking a walk to do a little sightseeing an option or if there is a swimming pool, why not go for a swim? On the other hand, if you don't mind more traditional exercise on the road, will you consider staying at a location that has exercise equipment for guests to use or planning a workout to do in your hotel room?
Don't forget about water! Drinking bottled water can help you stay hydrated and help you cut down on the calories you consume. If you choose not to drink water, then try to be conscious of the calories you are drinking. Your beverage choices may add to some unwanted calories being consumed.
I hope this provides a little food for thought. No pun intended! Making healthy choices on the road doesn't have to be unpleasant. You can still enjoy great food when you travel and maintain your healthy lifestyle. Just remember to plan, try to be as active as possible, practice moderation and have some fun!
*Sources and Additional Info
Medicinenet.com : Avoid Vacation Weight Gain: 5 Simple Rules
Webmd.com : Take Your Diet on the Road
American Dietetic Association (eatright.org) : Road Trips Can Be Nu...
About.com: Nutrition - Healthy Eating On The Road
*This was written for informational purposes only. Always consult your physician before modifying your diet or begininng physical activity.
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