Today’s Health Tip

Soulful Saturday - Turning Passion into Action

Listen in today a I talk about turning something you are passionate about into action.

Foodie Friday - Plan your meals out

Hey Hey it's Foodie Friday here at The Guud Company.  I'm going to let you in on a little secret: I always look at the menu online before I go out for dinner (or breakfast or lunch for that matter)

I want to make good choices and eat well.  I find that if I arrive to a restaurant hungry (and start with a cocktail) my will power has gone out the window and that Spaghetti Carbonara looks much better than the sauteed scallops over spinach I should be having.  Believe me, I love to splash out on a dinner and order absolutely everything that tastes good regardless of how much it is helping my body.  However, this is once in awhile and if we happen to have a week with alot of entertaining then it's really important to me to make better choices.

Another reason I like to pre-plan what I'm eating is because I love spending time with the people I love and never feel like I have enough time with them.  To take 10 minutes at the beginning of the evening to stare at a menu is not what I am after.

So foodies, do you look at the menu before head out to a restaurant?  I want to know.  Come share with me on Instagram. www.instagram.com/theguudcompany

Tone Up Thursday - Try a standing desk

I think we can all agree that we sit too much and too often.  A standing desk might offer another solution.

I like to work at one end of my kitchen island which happens to be at a very comfortable height for my 5'5" frame.  Lots of other options to achieve this from buying an adjustable standing desk to raising your current desk on cinder blocks or milk crates (please make sure it's very stable.)

If you wear an apple watch it will remind you to take standing breaks.  If you are seated when this reminder comes up please stand and stretch for at least a minute before you continue your seated work.

Especially if your sit for work, this post is for you.  Time to consider an alternative!

Wellness Challenge: Visit a dermatologist

Here is your wellness challenge for the week:  With summer winding down it's the perfect time to schedule a visit to the dermatologist for a full body check.  Your doctor will go over every (yes, even there) inch of your body looking for any moles or skin abnormalities.  Skin cancer is a very real and often scary condition but is 100% preventable and when caught early is easily treatable.

It might take a few weeks to get an appointment so now is the time to schedule your appointment.

Quick Tip Tuesday - Time for a new toothbrush?

Here is your quick tip for Tuesday: check your toothbrush.

If the bristles are wonky or frayed it's time for a new toothbrush.  An old toothbrush won't clean your teeth as well as a new one.

Make sure you are using a soft toothbrush and a flouride free toothpaste.  Brush at least twice a day and make sure you floss too.

Remember , your body is a system.  Dental hygiene affects your wellness.  Take good care of your teeth.

mindful monday - moving mindfully

Moving meditation what does that mean?

Remember the last time you did some repetitive exercise and were able to leave the world behind?  When I play tennis I am only always thinking about the next shot? Or in rock climbing I am laser focused on where my next handhold or foothold are.

Find something that works for you.  If you don't know where to start choose a hike.  Can be done in sneakers and sweatpants or shorts requiring no special equipment.  Just walk and climb and scamper focus on your breathing and letting go of any extraneous thoughts.

Self Care Sunday - Unplug

Today is YOUR day.  Make time to take better care of you.

Unplug for as long as you possibly can today.  Easiest if you also make some time for nature.  Great to leave your phone in the car while you hike or hit the beach.

So important to get off of screens and enjoy the world around you with the people you love.  

Soullful Saturday - music that sparks joy

Happy Weekend Wellness friends.

Do you have a theme song or anthem?  It sparks joy, inspires you.

Does it bring back a happy memory? Make you get up and dance? 

If it's been awhile since music has moved you spend a few minutes today finding a new anthem.  

Then play if often and play it loud!!

Foodie Friday - Love me a sweet potato

Has it been awhile since a sweet potato hit your plate?

Consider using slabs of baked sweet potato with lots of toppings and as a great gluten free base.

Top with eggs and avocado for brunch or topped with tomato sauce and cheese as a healthier pizza of sorts.

Vitamins, minerals, antioxidants galore!

Tone Up Thursday - Work your shoulders

Good looking arms start with the shoulders.

Use dumb bells, milk jugs or soup cans to work on the shoulders.  Lots of free videos with short 5-10 minute routines to work your shoulders from every angle.  

This one is simple and very descriptive on how to complete each exercise: https://www.youtube.com/watch?v=ZHhr_Q0fB5k  

 

Wellness Challenge - Max Hydration

Today's challenge is max hydration.

We do this by carrying a refillable water bottle with us throughout the day.

Strive for at least 64 ounces of water (add at least 16 ounces if you do strenuous activity).

Remember, filtered water and a reusable bottle (my favorites over at www.theguudcompany.com/shop )

Quick Tip Tuesday - Meal Planning

Do you meal plan?

Try planning your meals for tomorrow this evening.  Knowing what you will eat, perhaps even packing food the night before, takes any guess work out of the occasion.  

The day gets simpler when your meals are planned.  You can make very healthy choices and even add something like a piece of dark chocolate as a mid-day snack.

For those of us working on weight loss this can be spectacular as a tool.

A book I recommend about changing eating habits can be found here Bright Line Eating

MIndful Monday - Keep a gratitude journal

Have you considered keeping a gratitude journal?

It's a little book of joy. I write in it when I am having my very best days.  Lists of things, a particular experience I had, something I saw, a conversation I had.  I try to remember to look through it and even write a short passage on my very bad days, for there are always things to be grateful for even when we are down.  Often, just remembering them can turn your day around.

www.theguudcompany.com/shop has the journal and pens that I use.

Self Care Sunday - The Power of Nature to Heal

Self Care Sunday - make some time to get out into nature.

Lots of articles and research (like this: https://www.mindbodygreen.com/0-30024/a-doctor-explains-how-to-take-advantage-of-the-healing-powers-of-nature.html) out there about the transformative and healing powers of nature.

Today, make some time to get outdoors.  To the beach, by a lake, on a hike...whatever is accessible to you.

Soulful Saturday: Share a compliment

Today we work on sharing kindness with others by way of the compliment.

Think about how you feel when someone says something to you that feels good.  Says you look good, or your children are kind or well-behaved.

Today, return that favor.  Look for the good in others. And when you find it - share it!

It's going to be a very guud day. xo

New Food Friday - Celery Juice

Have you heard of Anthony William, the Medical Medium?  He has written many best selling books in the wellness space.

His newest claim is around celery juice, so I tried it.  Listen for the benefits he claims drinking 16 oz of celery juice on an empty stomach daily.

Tone Up Thursday: Plank Position

The Plank exercise is in arguably on of the best exercises for core strength.  If you haven't tried or don't know, here is a short video on the plank: https://www.youtube.com/watch?v=ASdvN_XEl_c

I like this video because it will demonstrate the simplest, easiest form of plank but also how to progress to more difficult versions as you get stronger.

The challenge today is to hold 1 minute of plank 3 times.  Take as much rest as you need and be very careful of your form.  Best to watch the video with a friend and then have them watch your form and correct you as necessary.

It's great for the abs but also the back, hips, shoulders and chest.

Accept the challenge?

Wellness Wednesday - Lace em up

The idea here is to wake up in the morning and instead of staying in pajamas, or jeans and a t-shirt, put on your workout gear and sneakers straight away.

Being in the right clothes is one step closer to actually getting in a workout.  By workout I mean any sort of meaningful movement whether its stretching and yoga or a walk around the block or a full on run.  Just being prepared and dressed for it is often half the battle.

PS. If you are listening on your way to work this obviously can wait until Saturday.  Giveit a try for the weekend and see if you can take your wellness to the next level.

Quick Tip Tuesday - Read a book

Get a book. Head to the Library or a bookstore and find a good book to sink your teeth into.

It's so good for your mind.  Its a singular activity.  Hard to be on your phone or engaged with technology when you are reading.  

Lovely to be able to escape for a bit and see the world from a different perspective.

What are you reading??  Share with me on instagram at www.instagram.com/thguudcompany