Today’s Health Tip

Self Care Sunday: Do some reading

Self care Sunday here at The Guud Company!

Today, slow it down and pick up a book (or magazine) and let yourself escape.

It's one of my favorite activities. I love a chair in the sunshine with a big jug of water and a brand new book.  It's such a lovely escape to read a book that transports you to another place or time.

What's on your reading list?  Dig in!

Soulful Saturday: Mistakes are lessons

Happy Weekend!

Soulful Saturday here at The Guud Company.

Today, we consider mistakes that we have made and how to reframe them.

It's an interesting exercise.  Join me?

New Food Friday: Spice it up!

Friday!  Once again it's New Food Friday here.  Let's talk about spices.

Adding spices and herbs, whether fresh or dried, can really jazz up a meal.

Basil for Italian food, Dill on seafood, Cilantro for Mexican, Rosemary goes great with chicken or pasta.

Listen in for some ideas and try getting some herbs and spices into the diet.

PS. Parsley makes everything look pretty!

Tone Up Thursday:Who is your accountability partner?r

Tone up Thursday!  I love thinking about movement and ways to move my body.

I love to exercise with friends.  It makes me accountable.  I know someone is counting on me for that workout.

Do you exercise with others? With a personal trainer? In a class that requires you to show up or pay up?

The probability of success..of getting that workout in, is much higher when you are held accountable.

 

Wellness Wednesday Challenge: No bag, No box!

One goal for today: eat fresh.  Nothing from a bag or a box.  Na da.

Open the fridge when you are hungry and choose fresh.

That means no cereal, no bread, no pasta, no cookies, no chips.

See if you can do this for today.  It's one day. Give it a try.

Quick Tip Tuesday: Begin again!

Have your resolutions taken a detour?

Remember you can ALWAYS begin again.  If you slip with a weekend of unhealthy eating and drinking, that's ok.  It happens.  Has in the past and will in the future especially if we hold ourselves to high standards.

Simply begin again.  Start over.  It's not starting from scratch and you didn't "ruin" your diet if you ate an entire pizza for lunch.  You can begin again and make your next meal a healthy one and perhaps throw in some exercise.

You are aiming for a healthy lifestyle not a puritanical one.

I like to use the 80/20 rule.  80 percent of the time you are working hard on wellness and 20% of the time you get to have some fun, eating some pizza and drink some wine or take a nap instead of a run.

So if you have fallen off your horse, simply get back on.

Mindful Monday: Skip the Worry

Do you often feel worried or anxious?

Recognize that you are stuck thinking in the future.  You aren't in the moment.  You are telling yourself stories about what if's and mights.

Two great ways to beat this:

1. Meditation, being in the moment, breathing deep and letting my thoughts go.  It's super powerful and like anything it takes practice.  But I find that just a few minutes of sitting my butt on the ground, legs crossed, breathing deep can work wonders and leave a once frazzled me feeling refreshed and re balanced.

2. Movement.  For me pretty vigorous exercise. Not walking or running where I'm alone with my thoughts.  A quicker paced exercise like tennis, where I can only think about the shot I am hitting. An Orange Theory Fitness class where someone is telling me what to do and for how long and the pace is fast.  Rock climbing where you can only focus on where to put your foot or hand.  There is no room in there for worry or anxiety.

Next time you get worked up worrying about things that may never happen, your mind running amok, try one of these.  They work for me!

Self Care Sunday: Find Yourself a Farmer's Market

This week find yourself a farm market.  Connect with the folks who are growing your food.  It's often organic.  It's always local.  

Find one near you with this directory: https://www.ams.usda.gov/local-food-directories/farmersmarkets

Soulful Saturday: On Forgiveness

This Soulful Saturday we discuss forgiveness and why it is so crucial for your own mental health.

Somethings are easy to forgive and others not so much.  When we are really hurt we can't see how it would be possible to forgive the offender.

Forgiveness is not pardoning someone's bad behavior.

It doesn't mean the feelings won't resurface or that a relationship is now OK because you have forgiven.

REMEMBER: Forgiveness isn't something we are doing for someone else.  It is what we are doing for OURSELVES. For our own inner peace.  For the freedom.  To be able to put down our anger and resentment.

New Food Friday: Vegetarian For A Day

Happy Friday friends!

New food Friday here at The Guud Company.  Have you considered eating a meatless diet for a day?  This week pick a day and go for it.

It's super easy.  Here is what a veggie day might look like me:

Breakfast: sourdough or gluten-free toast with mashed avocado, pepper flake and a splash of a good olive oilor if I am wanting something sweeter I'll top it with mashed banana, almond or cashew or crunchy peanut butter and a sprinkle of chia seeds. (NOTE: make sure you are buying nut butters that have only one ingredient: NUTS! You don't need oils or sugars added to your nut butters)

Lunch: Most days it's a salad. Load up on hard boiled eggs, chickpeas and a bit of cheese. Mix your greens (NO ICEBERG LETTUCE)

Dinner:  Pasta Primavera - garlic and white wine sauce, finely chopped veggie and a good pasta, some Parmesan cheese.  Molto Bene!

It doesn't have to be complicated.

And if one of those meals is at a restaurant, there are usually plenty of options for vegetarians!

Give it a try! And as always, if it feels good - do more of it!

Tone It Up Thursday: Your CORE

Think about how important your core is to each and every movement you perform.  It all starts with your core.

And by core we don't just mean abs or a washboard stomach.  Everything from your shoulders to your waist - front, back and sides is considered your core. All the little muscles that support you back and spine, your obliques and all the muscles of your abs as well as your shoulders comprise your core.

Listen in today for more about your core and if why if you are trying to get into better shape you should start there.

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Wellness Warrior Challenge: Beauty Cleanout

Happy Wednesday!

Here's your challenge today: Please clean out your self care products!!

Remember that not all products for sale are safe.

We love the www.EWG.org app where you can scan UPC codes of products you own with your phone for a complete safety report.  Please pitch the toxic ones and replace with safer products.

Toothpaste, lotions, deodorants, shampoo, shaving cream, mouthwash, nail polish...many of these daily use products are terrible for your health.

Know that you can always trust products from www.BeautyCounter.com (and I love that they are working on Washington to change legislation regarding safer personal care products!)

Do it.  You'll feel better knowing that you aren't using toxic products.

Quick Tip Tuesday: Do the work

Welcome to your wellness.

You need to do the work to understand your body and what works for you and what makes you feel good.

Important to remember we are all different and our bodies have different needs.

Work to understand what makes you tick.  Your diet, your movement, your mindfulness.  What makes you feel good?  

Do more of that.

Mindful Monday: More Breathwork

Hey Friends, another installment of Mindful Monday and we are taking it back to basics with the breath.

Today find yourself a rubber band.  Something that will fit loosely around your wrist. 

You'll notice it from time to time. When you do, gently snap it.  Then take 2 deep breaths - in through your nose, out through your mouth.  Then, stretch your arms up over your head.  It's about a 10 second diversion from what ever your were up to.  10 seconds to reset, recharge and stretch and then you simply go back to what ever you were doing.

Let me know how this worked for you.  Did you do it a few times, not at all, or so many times it was hard to count?  I'll be breathing and stretching along with you.

Self Care Sunday: Tell me a story

Remember before cell phones when people actually talked to each other at dinner?

Try it tonight.

Have everyone come to dinner with a favorite story to share.  I might be one you have told 1000 times or a brand new one.

Share, laugh, enjoy eachother.

 

xo- Melissa

Soulful Saturday: Check in

Today, check in with yourself and your soul.

Are you fulfilled, passionate, creating and giving?  In all aspects of your life?

Pick something that needs a little nurturing and make a plan to work on it.

Come see us on Instagram at www.instagram.com/theguudcompany

Foodie Friday: Offer up the veggies

Hey Wellness Warriors,

New Food Friday has returned! It's not always a new food but a new way of offering it.

Today, find some fresh organic vegetables: carrots, celery, cucumbers, radishes, broccoli etc

Wash and slice.

You can put them on your counter for yourself and your family tonight.

When people wander into the kitchen its awesome to have a healthy, handy snack ready to go.

Then - use those leftover washed and cut veggies for sides perhaps steamed, roasted or sauteed throughout the weekend.

enjoy!!!

 

Tone Up Thursday: Lace them up!

Start your day in your sneakers.  Aim for movement.

If you can wear sneakers to work you will have a brisker pace.  You might change back into them at lunch and take a quick walk on your break.  Terrible weather?  Climb a dozen flight of stairs!  You can do that in your sneakers.

Want to go bolder.  Start with wearing your workout clothes right out of bed.  It's easier to commit to working out when you have the right clothes on.

Dress for athletic success!

Wednesday Wellness Challenge: Get after it EVERYDAY

We are back to basics today.

What were your resolutions you set for yourself for this year?  At almost half the year down, where are you with those? (We talked about this on Monday.)

Today, and in fact this week, we are revisiting those goals and going after it all week long.

So start today.  Revisit, re-up, renegotiate.

This is it. Do it now.  Start slow and small.  Better choices and simple changes daily.

I'M WITH YOU!

need support?  slide into my dm on instagram at www.instagram.com/theguudcompany