Today’s Health Tip

Making Bad habits tiny ones

I've been talking this week about the new BJ Fogg, Ph.D. book called Tiny Habits, if you missed it you can always replay on iTunes.

Today is the last day I'll talk about it but I am loving the book.

Yesterday I mentioned how to anchor a new healthy habit to a habit already ingrained.

But how do you ditch a bad habit?  With tiny steps.

You don't want to try to go cold turkey because it will be crushing when you cheat.  Instead, think tiny.  

Listen in today for how this works!!

Here is book: http://bit.ly/GuudHabits

Tiny Habit Celebrations

Still digging into the book Tiny Habits by BJ Fogg.

Had some questions about the celebration we are asked to do when completing a tiny habit.

In the book, in an appendix, is a list of 100 ways to celebrate.

A few that resonate with me:

A fist bump

Smile hard to yourself

Do a happy dance

Put your palms together in gratitude

Whistle a happy song

 

How do you celebrate yourself?

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The key to change just might be tiny habits

Wanted to share a great book from BJ Fogg called Tiny Habits.

Really interesting work in behavior design.  It is aligned with my wellness philosophy of "Simple Changes, Better Choices" and is about creating very tiny habits that are easily achievable as a path towards change and growth.

His system is simple: ABC

A Anchor Behavior. Choose something that you already do on a daily basis.  For instance, brushing your teeth.

B new Behavior.  Perhaps you are working towards taking you vitamins more regularly.  By anchoring to teeth brushing you tie the two together and think "every time I brush my teeth I will take my supplements."

C Celebration When you achieve these two behaviors you celebrate instantly with the thought of "YES! I did it, I'm on my way to better health."

You will feel great about yourself instantly which sets you up for further success.

Check it out here: http://bit.ly/GuudHabits

www.instagram.com/theguudcompany 

High Intensity Interval Training

It's my favorite kind of workout.

High-intensity interval training , also called HIIT workouts, have become known as one of the most effective means of improving cardiovascular health, respiratory endurance and metabolic function.

Research shows that HIIT workouts helps burn fat in a short period of time and improve the physical performance of athletes of all kinds.

What I love is that there are many styles of a HIIT workouts and you can turn whatever you do for fitness into a HIIT workout.

If you are a runner, say, on a treadmill, you can plan a 20-30 minute run where you push yourself to 90% of your max for 45 seconds and then either walk or slow jog for 15 seconds to get your breath back.  This pattern will cause a rise and fall in your heart rate and work your muscles in a unique way.

Please note, if this feels to difficult you can start off with 30 seconds of work and a full 30 seconds of rest.

You can do this by choosing 5-10 exercises (pick a wide variety to work the whole body) and do each one for 45 seconds, with 15 seconds of rest, then move to the next exercise.  Once you have completed all the exercises do another round or two.

Always warm up and cool down and make time to stretch. 

PS.  Please, if you are currently not active, please consult with your medical doctor before starting an exercise program.

 

Safer Sunscreens

I'm headed to Florida to visit friends for the long weekend as many I know are...thus this seemingly untimely post on safer sunscreens has merit!

So many bad chemicals in sunscreens that are on the market, many by brands we have trusted for years like Coppertone, Banana Boat and Neutrogena.

In a nutshell, we only want to use Mineral sunscreens (titainium dioxide or zinc oxide), never nanoparticles, always a cream and never a spray.

Check to make sure our sunscreen is on the safe list: https://www.ewg.org/sunscreen/best-sunscreens/best-beach-sport-sunscreens/

Avoid Oxybenzone and Avobenzone at all costs.  Bad for the ocean, bad for our bodies.

Make sure to apply ever 2 hours.  Waterproof is a marketing word.  If you want to be sure, reapply often. Rub it into skin well.  Wear a hat and sunglasses.

Happy Valentine's Day!
www.instagram.com/theguudcompany 

The Scoop on Bone Broth

Bone broth is easy to make and super good for you.  Lots of minerals and collagen can be found in a good bone broth.  You can sip it as a snack or use it as a base for soups and stews.

I use a crockpot for bone broth.  I saw one at the market the other day for $9.99 - if you only ever use it for bone broth it will be worth the investment.

Once a month of so I will roast a whole chicken alongside some potatoes and vegetables. YUM!  After dinner I strip the chicken of the meat and put in a container in the fridge.  Then I take the chicken bones and put them in the crockpot.  I add the following:

2 TBSP apple cider vinegar

Fresh herbs, salt, pepper, bay leaf

vegetable scraps I have been saving for soup

onion, carrot, celery and a few garlic cloves

Then fill the pot with hot water and turn crock pot on high until bedtime.  Then turn to low.  It should cook slowly for 24 hours.

Strain the soup and store in a mason jar in fridge for a week or in the freezer.

Great for the skin, hair, nails, joints and gut.

Give it a try!!

Treating and Preventing Cold Sores Naturally

Listen in for cold sore info!

To Prevent:

Lysine supplement: 1,000 - 2,000 mg a day.  Increase Vitamin D3 with K2 to keep immune system strong.  Vitamin C always a good idea.

To Treat:

Monolaurin supplement 1000 mg/ day + 1000 mg Vitamin C + 50 mg zinc.

Also, never share a towel, glass, napkin, toothpaste with others.  Everything that touches your mouth must only touch your mouth.  Please change your toothbrush once your cold sore has healed.

Healthy Travel Tips

Thanks for sending in topics that you want to learn more about.

Sara D. asked "Do you have any tips on staying healthy when travelling?"  And I sure do.

Here's are a few things I prioritize when travelling.

1. When travelling for a week or less I usually stop taking most of my supplements.  It's a bear to sort and pack them and then I just feel bad about myself when I forget to take them.  At home it is effortless because it is a part of my daily wellness routine.  That said I do travel with my Vital Proteins collagen peptides.  A small jar and I bring it with me to breakfast and use it in my coffee.  It makes me happy.  Also, I ALWAYS have capsules of activated charcoal on hand.  Great for food poisoning or overindulgence of alcohol. (all on Amazon here http://bit.ly/WellnessWarriorChecklist )

2. My GO Bag.  This is where the activate charcoal lives.  This bag contains every body/hair/skin/teeth care product I need while away.  Best part - it's always ready to go because part of my unpacking process when I return is to make sure everything is full.

3. Disinfectant wipes.  Great for rental cars, airplane every surface, buses, trains etc.  IT'S FLU SEASON PEOPLE, wipe it ALL down.

4. After flying I try to ground myself. Bare feet on the earth for a good 10 minutes.  Whole body laying on a sandy beach is even better.  The earth is a huge source of negative energy and can absorb some of the extra energy we accumulate in our frenetic lives (oxidation! free radical damage! inflammation! ) plus after hurtling myself through space it just feels good to reconnect to the earth.

5. I always bring my reusable water bottle, a Hydroflask.  Lot's of opportunities to refill it.  Important to stay hydrated!

I'm probably missing a few other travel tips...maybe that's for another episode.

If you are travelling over Presidents Weekend then please take good care.

What to do when you get the flu?

My 14 year old son came don with Influenza last Thursday night.  He has done really well and this is why we think so.

1. We don't lower a fever.  The body spikes a fever in response to pathogens invading a system.  The fever is the body's way of fighting the virus, heating up the temperature of the body to kill these cells.  Unless my child is very uncomfortable or a fever is above 102 degrees we let the body do it's thing.  cold compresses behind the neck or on the forehead can provide some relief.  When we need to treat fever we always use Ibuprofen.  Do a little research about the evils of Tylenol - we avoid at all costs.

2. We started Oscillococcinum on Friday morning.  It's a homeopathic remedy to support the body through influenza.  1 dose taken under the tongue 3 times a day.  Here is a research article about it: http://old.iss.it/publ/anna/2012/1/481105.pdf

You can buy it on Amazon here: http://bit.ly/GuudOscillo  NOTE: this is the family pack.  Better to have more on hand in case...

3. We support the immune system with Vitamin D3+K2 and lots of vitamin C (I like Emergen C or ascorbic acid capsules)

4.  Lots and lots of fluids, less food.  Let the body do it's thing.  Most people with Flu won't be hungry and that is ok.

MOST OF ALL, prevention is number 1.  Handwashing, good nutrition, adequate vitamin D levels should be your goals.

Be well, stay well!

Happy, Healthy Weekend!

End of the first week of Feb!  Hooray. We are in this for the WHOLE year....simple changes and better choices.

We are keeping it on track today!

Is there something you want me to talk about?  

Email me: melissa@theguudcompany.com

DM me on instagram @theguudcompany

Weekend reminders:

Movement! Hydrate! Look at menus before you go out to eat!  Right?!  Easy peasy.  You got this.

More on Monday!!!

 

Take responsibility for the energy you bring to the room

Ever met an energy vampire?  Someone who enters the room and changed the energy negatively?

Conversely, have you met someone who radiates sunshine.

How to spot the difference and be the latter!

How would you hope to be described?

Musings on how you come off to others....when people meet you what are their impressions?

Are you understood?  Does your true nature come through?

Interesting thoughts to think about today.

 

PS  www.instagram.com/theguudcompany  come play!

 

Naturally preventing colds and flu.

How do I stay healthy during the peak of cold and flu season?

Listen in today as I discuss:

Why wearing masks won't really protect you, but washing your hands often is key.

Why vitamin D levels are important (research here: https://www.ncbi.nlm.nih.gov/pubmed/20219962 )

If your diet is crap, now is the time to change it.  And supplementing with a probiotic isn't a bad idea for you and your kids. (research here: https://www.ncbi.nlm.nih.gov/pubmed/?term=Leyer+G+Pediatrics 

The importance of sleep.  Keep yourself strong!

Products I have used and trust are on this list here: http://bit.ly/WellnessWarriorChecklist

 

 

It's February. We begin again.

Happy February friends.

Time to begin again.  Take up the charge of more wellness in our lives.  Taking better care of ourselves.

Making simple changes and better choices.

This is simply a reminder that each day is a new beginning; another chance to do it better.

What are you working on?

The end of the month, the beginning of the journey.

We are at the end of the month.  This month where we really worked on our wellness.

I feel more rested, a little stronger, and more present.

I drank more water, ate less meat, sat in the infrared sauna...and didn't get sick this month.

I'm ready for February cause this is only the beginning.

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If you have listened this month and made your health a priority - HOORAY.  Please consider sharing me with your friends and family.  If you could leave a quick 2 sentence review over on Amazon or Apple or where ever you listen to me, I'd be so grateful!  http://bit.ly/TodaysHealthTip for Amazon and http://bit.ly/GuudApplePodcast for iTunes.-

 

Let's recap this month of wellness, shall we?

Listen in today for my highlights from this January month of wellness.

Time to consider the simple changes you made that felt good and worked for you.

www.instagram.com/theguudcompany

Breathwork

Today I am presenting to 8th grade kids about how to mitigate stress by using the breath.

I am going to teach them the 4-7-8 breath.

4 second inhale through the nose, hold for 7 seconds and then exhale through the mouth for 8 seconds. 

This resets the autonomic nervous system, slows heart rate and blood pressure, and calms the body.

It can be done anywhere, anytime and in any position.

Give it a try?

come see me on instagram today www.instagram.com/theguudcompany

 

Essential Oils

I love essential oils.  Here are some of the ways I use them:

Diluted in Jojoba oil as a body oil, on wool dryer balls to lightly scent laundry, in a diffuser in my home, in a small bowl of epsom salts add a few drops to scent a room, in a bath.

My favorites that I talk about today are rose and jasmine essential oils for perfume or in an unscented body lotion.  I love DoTerra's blends Serenity and Balance.  These are used together in a 1:1 ration and really help me to feel grounded and relaxed.  My most favorite is Frankincense which I love for it's healing properties; it is anti-septic, anti-cancer and anti-inflammatory.

All available on Amazon.com  

Intermittent Fasting

LIsten in today for my take on intermittent fasting.

I shoot for 3x a week.  Easiest for me to fast the mornings that I work out.  I feel best doing a workout on an empty stomach.

**Please check with your doctor before trying any sort of fast.

If you are brand new to fasting start with a 12 hour fast.  If you eat dinner at 6 pm then have nothing but water until 6 am the next day.  That means no late night snacking.

If you aren't a nighttime eater, then try for 14 hours.  Dinner at 6 pm and nothing until 8 am the next day.

If this is comfortable for you, shoot for 16 hours fasted.  6 pm dinner and first food at 10 am the next morning.  If it is very difficult I would recommend drinking herbal teas in the morning.  Unsweetened!!  Remember you want no calories so that your body is forced to burn fat stores for energy.

Would love to hear how this works for you.  DM me on Insta @theguudcompany