Today’s Health Tip

Soulful Saturday - Habit Share

Starting any sort of health habit can be daunting but you'll be more likely to stick with it if you have an accountability partner.

Check out the app "HabitShare" where you can create a goal, track your progress and share it with others to help keep you on track.

www.habitshare.com 

New Food Friday - Ancient Grains

It's New Food Friday! 

Have you tried any of the ancient grains instead of the boring old rice and potatoes?

Well, you should.  

They are grains that have largely remained unchanged over time. Many contain lots of fiber and vitamins.  Farrow, spelt, chia seed, buckwheat and quinoa you may have heard of.

But how about sorgum, teff, and amaranth?

Listen in as I talk about a few of these ancient grains you will see popping up on menus everywhere.

Tone Up Thursday - Try Foam Rolling

Do you own a foam roller?  Perhaps you should!

A great way lengthen and massage your muscles.

There are lots of YouTube videos, just search "foam rolling" and if you would like to hear from the Mistress of Foam Rolling check out Lauren Roxbugh or click here https://laurenroxburgh.com/ who has so many great exercises and pieces of advice when it comes to foam rolling.

I love it.  It makes me feel good.  Maybe it's for you?

Wellness Warrior Challenge: Find an Accountability Partner

I can't tell you how life changing finding an accountability partner can be.

I have a few partners in different parts of my life. 

I have a business accountability partner for a company that needs a closely monitored bottom line.  She won't let me stray or start big new ideas if what I am already doing isn't successful.  

I have a few accountability partners in the fitness domain.  Tennis players who count on me to show up for practice.  Orange Theory friends who hold a spot for me on the mornings we have agreed to.

Listen in guys...this is a big one.

And would you please come to instagram and folllow along.  You need some wellness in your feed.

Quick Tip Tuesday - Schedule Breaks

Quick tip for this Tuesday:  Schedule Breaks!  If you have the tendency to work with your head down often for a few hours at a time this is for you. Taking a break every 30 minutes can help to make you more productive.  Set a timer on your phone for 30 minutes.  When the timer is up, so are you.  Take a few minutes to stand up, stretch, take a deep breath, take a water or bathroom break and then get back to business.

We all sit too much for too long.  Taking breaks will help you to stay engaged and alert.

Give it a try!

Mindful Monday - Signs and Symbols

What are the signs and symbols you look for in life?  Perhaps a red cardinal reminds you of someone who passed away, coins, flowers, a certain time on the clock.  Is there a symbol or sign that shows up in your life repeatedly that you have come to associate with someone or something?

Today, on this mindful Monday, ask for a sign and wait and watch.  Magic can happen!

Self Care Sunday - Gotta Dance

Making time for yourself today and every Sunday.

Make some time today to dance.  Move to music today.  Dancing makes me feel great.  If you don't fancy yourself a dancer, turn on some music and move any way that makes your body feel good.  That could mean a gentle sway or forward bending or even something like jumping jacks and push ups to the beat of your favorite tune.

Sometimes we do things because it is good for us...sometime we do things because it's fun.  Dancing is both!

Soulful Saturday - Saying no

Is it hard for you to say no?  Are you always saying yes?

Are you saying yes because you can't say no?

Remember it takes practice.  Look into the mirror and verbally work to say no.  

They aren't excuse if they are truths.  

"I'm going to have to say no because work is ramping up and I need to spend my spare time with my family."

"Thank you for the offer but at this time I can't add another responsibility to my list."  That one is short and owes no one further reasoning.

But practice in the mirror until it is easy.  Until you realize that you aren't so much saying no to the other person, but YES to the life you are CHOOSING for yourself.  FLEX those boundaries!

(This is a big one folks!)

Foodie Friday - Coffee Fruit

The coffee fruit is the flesh that surrounds the coffee bean.  Farmers once threw the fruits back into to soil to fertilize the land but we now know about all the properties of this super food.  Due to the polyphenols found in this fruit it has the ability to boost the immune system, protect against free radicals and also act as an anti-inflammatory.

One of the biggest discoveries about the coffee fruit is that it contains brain derived neurotrophic factor (BDNF) which is a critical protein for healthy brain function.  It keeps your brain young.

BDNF is key to learning and memory.  Research shows low levels of BDNF contribute to Alzheimer's Disease, accelerated aging, poor neural development, and many of today's mental diseases.

How can you take this?  The delicious 5 calorie BAI drinks contain BDNF and coffee fruit.  Amazing flavors like Clementine, Iced Tea and Lemonade.

Available at Amazon and WholeFoods!  

Give it a try.

Tone Up Thursday - Get your yoga on

Yoga - it really is for everyone.  From toddlers to grandparents - everyone is practicing yoga.

If you have never tried, now is the time.

First, decide if you'd like to find a local class (recommended for first timers) or simply try a yoga video on YouTube.

You can do yoga almost anywhere in any clothing that is comfortable..and no shoes required!

Yoga will not only help you lengthen and strengthen your muscles but will help you to clear your mind and work on better breathing.

Yoga!  Give it a try.

Wellness Warrior Challenge Wednesday: Greener Beauty

If you really new how many toxins were in the products you use everyday (skin cream, body lotion, shaving cream, hair products, fragrance, etc) you would be appalled.

People, there are chemicals KNOWN to cause cancer in many of your products and the government does nothing about it.

IT'S UP TO US TO BE INFORMED.

Products you can trust from brands like Juice Beauty, Dr Haushka, and BeautyCounter as readily available.

Listen in on how making better choices and simple changes can keep your wellness on track!

Spend a few minutes today tossing the toxins.

Tuesday's Quick Tip: Take the stairs

It's a super easy one today, simply take the stairs when presented with the option.

It may seem like a small step, just climbing a few floors here and there but it does add up and contributes to total calories burned as well as overall fitness level.

So, this week, if you are healthy and able...choose the stairs over the elevator or escalator!

Mindful Monday - Goal Setting

Today let's take a few minutes to set a realistic and achievable goal for ourselves this week.

Once you have set it, break it down into all of the steps it will take to make that goal yours.

Goal setting is the way to make things happen.  Listen in today and make a plan.

Self Care Sunday: Try something new!

Happy Sunday Wellness Warriors.

This is your week to try something new.  Always wanted a professional massage, to try a new yoga class, a new hike....It can be alone or with friends.  Take a look at your schedule and make a plan.  You can make it happen.  New things are fun.

 

PS  As I asked on the podcast...would you please leave us a review? http://bit.ly/GuudBriefing  THANKS!

Soulful Saturday - Cook for someone else

Fill your soul and feed someone else's...

Today - nourish your soul by showing your care and compassion by cooking for someone.

A loaf of banana bread for a teacher, an evening meal for an elderly neighbor....take a look at your people and recognize who needs a little love.

Make a plan...share the guudness.

Foodie Friday - Salad Bar

Happy Friday everyone.

Wanted to tell you about a little trick I use from time to time on Friday nights....it's Mamma's salad bar.

I chop up a big bowl of greens, hard boil some eggs, rummage through the fridge for perhaps a red pepper, a cucumber, some baby carrots i'll julienne.  There is bound to be some left over protein like half a steak or a chicken breast or two from earlier in the week that I can slice down.

Everything goes into cute little bowls and served as a "make it yourself" entree.

My youngest son doesn't like the chicken to touch the lettuce so his plate is nicely separated and he will dip his veggies in ranch.

I'll make more of a cobb salad and my older son a chicken caesar. My husband's salad is a bit of everything.

I can sneak in new foods like beets or a new nut or lettuce varietal all while letting everyone choose for themselves.

New Food Friday - you're very own salad bar.  Give it a shot!

 

Tone Up Thursday: Take a walk with purpose

I love to walk as a form of exercise and have the most friend when I get to walk and talk with a friend.  All too often, schedules won't mesh and i'll take to my favorite walking path alone...but with purpose.

I follow at least a dozen podcasts and listen to them whenever I can.  Most are about an hour in length so it isn't often I can listen to one from start to finish.  If I take an hour walk or hike I can.

It's nice to be outside in nature working not only on my physical body but my mind.  Learning is something important to me and listening to podcasts helps me to learn and be informed about subjects I am passionate about.  Open up the podcast app on your iPhone or on your favorite podcast app like Stitcher or Podbean and use the search tool to type in a subject you are most interested in.  Find a great podcast and take a walk!

Wellness Wednesday Challenge : Get better sleep

Are you getting enough sleep?  Falling asleep easily?  Waking in the middle of the night?

Today's challenge is to do a quick assessment of your sleep quality and quantity.

If you get a solid night's sleep just about every night then take the day off..you are crushing it.

If you have troubles, listen in and consider these quick tips for better sleep.

Quick Tip Tuesday: Park far away

A quick tip for those days or weeks where you can't seem to fit in a block of exercise...make a vow to always park far from the front door when doing errands.  Tak the extra 2 minutes to walk the extra steps and in time they will add up and you'll burn more calories.