“Today’s Health Tip” from Melissa Hall Klepacki, M.Ac. delivers quick daily tips for wellness and a healthier lifestyle everywhere you listen to podcasts and in your daily flash briefing on Amazon Alexa devices. Follow her on social media for more content or www.MelissaHallKlepacki.com
Episodes
Friday Jun 28, 2019
Friday Jun 28, 2019
Have you tried coconut oil for cooking or baking? It got some pretty bad press saying it wasn't heart healthy...but it is.
It gives amazing flavor to stair fry or vegetables and is great for greasing pans when baking chocolate cake or brownies.
Listen in today for ways to use coconut oil.
Thursday Jun 27, 2019
Thursday Jun 27, 2019
Happy Thursday friends.
Today consider trying a new exercise class (and go with a friend!)
Perhaps you will try Orange Theory (first class is always free) and many studios will agree to a free first class if you just ask.
Many yoga studios offer a very inexpensive first month of unlimited classes. There is one here that offers unlimited classes for a trial month at $30.
If you can't entice a friend or can't make it to a studio there are lots of great people sharing online workouts for a monthly membership
check out www.melissawoodhealth.com for pilates like classes (she has a 5 day free trial) or Kayla Itsines who offers more boot camp like classes https://www.kaylaitsines.com/
And remember if none of those are options there are so many quick workouts on YouTube that you can watch for free.
No excuses. Get moving!
Wednesday Jun 26, 2019
Wednesday Jun 26, 2019
Today the challenge is to take a good, hard look at your diet. What organics are you eating?? Which are you committed to?
A great place to start is to commit to eating only organic dairy, or only organic meat. Yes, it is more expensive but perhaps you will eat less dairy and meat if you only choose organic.
And that said, we don't always have a choice. Many restaurants don't offer organic options. Remember this too, it is often cheaper to buy organic meats and cook at home than to go out for food and eat poorer quality foods.
The dirty dozen are the fruits and vegetables that absorb the most pesticides and should only ever be eaten if organic.
They are:
strawberries/spinach/kale/nectarines/apples/grapes/peaches/cherries/pears/tomatoes/celery/potatoes
We posted it on our instagram account and you can always refer to it there: www.instagram.com/theguudcompany
Tuesday Jun 25, 2019
Tuesday Jun 25, 2019
Here's my quick tip Tuesday: If you cant afford or hate the noise of air filters running in your home, get a few houseplants.
Look for thick stalks and leaves as they are easier to care for.
Philodendron, Rubber Tree and Peace Lillies are a few of my favorites and they really scrub the air.
Water once a week, find a spot in your house with a little natural light and you will be fast friends!
Monday Jun 24, 2019
Monday Jun 24, 2019
Let's make this Monday amazing.
We can transform it with our breath. Belly breathing.
In through the nose for a few counts...put your hands on your lower belly and feel it expand as you inhale. Out through your mouth, slowly and fully.
Practice it a few times today. It will make you feel GUUD!
Sunday Jun 23, 2019
Sunday Jun 23, 2019
Here's something fun for this Self Care Sunday.
When was the last time you downloaded some new music? Whether you create a mix on Spotify or find your music on iTunes, it is such a fun activity to find new music that speaks to you.
Whether you seek music to work out to, something to get you pumped up, music to soothe your soul, or lyrics you can totally relate to - there is nothing like music to help change our mindsets.
I always listen to my favorite mix (which changes often) on my way to a workout to get psyched and pumped up. Similarly I have mixes that I listen to while I work (classical) or playlists for when I have long walks or drives and want to sing along.
Today, take a few minutes for yourself and explore some new music, something that makes you want to sing out loud.
xx Melissa
Saturday Jun 22, 2019
Saturday Jun 22, 2019
Welcome to the weekend folks and today is Soulful Saturday.
Today consider this, "What you focus on becomes your reality."
If you are focus on symptoms or problems then that is what you live with everyday. But spin it, and focus on your wellness and healing or the person you are striving to become that that WILL become your reality.
It's really simple, and simply profound.
Dig deep today. Ask yourself, "What is my focus" and perhaps you will see how you are shaping your reality and your life.
Pretty interesting, huh?
Friday Jun 21, 2019
Friday Jun 21, 2019
Today consider how many vegetables you are eating. Your goal is to have at least one vegetable at every meal.
Easy ways to make this happen? Add fresh veggies to your morning eggs, have a big salad for lunch, and eat your protein with 2 vegetables for dinner.
So many reasons to fill your diet with vegetables but one to remember is that living foods create a healthy life.
Eat the rainbow.
Thursday Jun 20, 2019
Thursday Jun 20, 2019
Consider using an infrared sauna regularly as part of your wellness routine.
I have one in my home, the Sunlighten sauna, offering near/mid/far infrared waves with 7 programs.
Good for circulation, pain relief, detox, relaxation, weight loss, and lowering blood pressure.
I try to spend 20-30 minutes in mine a few times a week and usually after a workout.
Wellness centers are popping up everywhere and most include the infrared sauna. Check it out!
Wednesday Jun 19, 2019
Wednesday Jun 19, 2019
No more excuses guys...everyone is busy but we need to make the time to move our bodies every. single. day.
Whether its playing tag with your kids, running with your dog, a class at the gym, a 20 minute yoga sequence....we need to move these bodies; that's how they operate best.
BUT...you need to make it a priority with NO EXCUSES. Too sore from yesterday's workout? Awesome, reward yourself with some deep stretching like Pilates or Yoga. Can't make it to the gym today? We get it...so take a walk on your lunch break.
There is time, you just need to prioritize!
Is it easy? NOPE.
Will you feel a difference? YEP!
C'mon. Commit to moving with me!
Tuesday Jun 18, 2019
Tuesday Jun 18, 2019
Just a quick tip for today: you know those supplements you bought? The multivitamin, the Vitamin D3, that fish oil? Well, the only work when you take them...and you only take them when you can remember, right?
So, make it easier on yourself. Leave them out where you can see them. I like to leave mine next to my toothbrush where I am guaranteed to take them twice a day. Other ideas include your nightstand or next to the kitchen sink.
A simple shift in thinking and a small action like relocating them can make the process of taking your daily supplements a no-brainer.
Monday Jun 17, 2019
Monday Jun 17, 2019
New week, new chances to make simple changes and better choices.
Today we reconsider our mindset when we are eating.
Are you rushed? Eating in the car or at your desk? In front of the tv?
Make today about mindful eating. Thoughtful, present....
Listen in today for tips to make it your best day of mindful eating.
Sunday Jun 16, 2019
Sunday Jun 16, 2019
Taking care of your skin is a good idea for all of us. It's the first thing people see when they meet us. Folks with radiant,blemish free skin look healthier too.
If you don't have a face mask in your medicine cabinet you can easily make on yourself.
Here's an easy one:
Combine 1/2 cup hot water and 1/3 cup plain oatmeal. Stir together and let sit for 2 minutes to thicken. Then mix in 2 tablespoons plain yogurt, 2 tablespoons honey, and one egg white. Apply a thin layer to your face and let it sit for 10 to 15 minutes. Then rinse with warm water.
The oatmeal works to exfoliate, the honey is antibacterial and the egg white will help to tighten pores.
Make some time to take care of yourself today. xo -Melissa
Saturday Jun 15, 2019
Saturday Jun 15, 2019
It's a new day
It's a new dawn
It's a new life for me
AND I'M FEELING GUUD
Remember we can start over at any moment. If we made a mistake. If we fell off the horse...stopped working out, ate a giant pizza instead of the salad our body needed. We can start over, start fresh.
It's a brand new day. Same goals, new goals, let's start fresh, start over today.
...and thanks Michael Buble for the intro.
Friday Jun 14, 2019
Friday Jun 14, 2019
Happy Friday All!
Today, let's pay attention to what we are snacking on.
Are you mindlessly reaching into a bag or a box for a snack or mindfully opening the fridge and choosing something healthy?
Make better choices, less ingredients, more fresh foods.
Remember: Health is wealth and food is medicine.
Thursday Jun 13, 2019
Thursday Jun 13, 2019
When was the last time you did some serious stretching?
After a short warm up to get your blood moving, take on some simple stretches. Check in with yourself and identify the spots on your body that are perhaps a little tight.
YouTube is always a good place to find some short videos with simple stretching routines.
Today make a few minutes and show yourself some love and get into some breathing and stretching. It feels so GUUD!
Wednesday Jun 12, 2019
Wednesday Jun 12, 2019
Hello Wellness Warriors!
The question to ponder today is :What's your plan?" Your larger overarching goal can be broken down into little steps. It's a great way to mark the baby steps that will take you to that goal.
If we don't have a plan, we wont ever get there.
So today, answer the question "What's my plan?" and then take a single step towards that end goal today. It's those little steps every day that get you there.
Remember, simple changes, better choices EVERY SINGLE DAY.
That's the way.
Tuesday Jun 11, 2019
Tuesday Jun 11, 2019
Quick tip today: remember that your wellness comes first! If you are feeling better, taking your health more seriously won't you share it.
We need to encourage our friends and loved ones to put wellness first.
Sharing is caring...won't you share with others?
xo Melissa
Monday Jun 10, 2019
Monday Jun 10, 2019
Happy Monday! New week and new chance for better choices and simple changes, let's get it done.
Today we discuss mindfulness and mindful listening.
If you want to be a better listener this is a great practice.
Listen in and try some mindful listening today!