Today’s Health Tip

Wednesday Wellness Challenge - Hydrate

Happy Hump Day Friends.

Today our challenge is simple.  HYDRATE.

64 ounces of water today is our goal.

Quick tips:  Know how many ounces are in your reusable water bottle (single use plastics are out!)

Refill throughout the day keeping track of how many ounces you are drinking.

Take the bottle with you everywhere and drink up!

I love the app FIND TAP which helps you to locate places to refill your water bottle on the go - check it out here https://findtap.com/

Remember - simple changes and better choices daily will get us to our goals.

Quick Tip Tuesday : Meal Planning

Guys, this is a big one.

A tiny little tip...something that is so easy to do that could really be life changing.  Especially if you are embarking on a new diet of any kind.  If you could sit down for 5 minutes every evening and make a list of what you will eat the following day, the chances that you will make bad choices are slim to none.

Plan breakfast, lunch, dinner and a snack or two.  Plan these based on your schedule for the following day.  Working from home? Commuting? Travelling out of town?  Packing foods will guarantee that when hunger strikes you are prepared.

This really can be so helpful with keeping you on track with eating well.  Give it a try?!

PS. Come visit me on Instagram www.instagram.com/theguudcompany 

Mindful Monday : The Gratitude Journal

Happy Monday All!

Today, listen in as I share a practice that has really helped me...starting a gratitude journal.

The journal and pens I use can be bought on Amazon 

My red journal is here: https://amzn.to/2I28BS9 for $10

and the LePen pens are here in a multi-color 10 pace https://amzn.to/2E2QdVc for $13

Happy Journalling!

Self Care Sunday - Skip the Sugar

Hey Guys, today pay attention to the amount of sugar you are eating.  Read labels or better yet stick to REAL WHOLE foods that don't need labels.

Sugar hides in all sorts of processed foods and are killing us slowly.

Pay attention to your body and what you are feeding it.  Look for places to reduce your sugar intake.

Remember, simple changes and better choices every, single. day.  That is what we all need.

Come visit us www.theguudcompany.com 

Soulful Saturday: Are you nourished?

It's Soulful Saturday and I would like you to check in with yourself for a few minutes today, and ask yourself, "Am I being nourished?"

In all realms.

Physically - are you getting clean water, healthy whole foods, adequate sleep and movement?

Spirituality - is there enough in your life to sustain you?

Friendships and Love - are your relationships nourishing you?

We can probably see one place in our lives where we are lacking this warmth, cultivation and nourishment.  Identify yours and make a plan to fill that need.

 

PS. Come join us over on Instagram! www.instagram.com/theguudcompany 

New Food Friday : Butter Lettuce Leaf Wrap

Hey Guys...one of my favorite ways to skip the gluten + carbs is to use Butter Lettuce leaves as wrappers for burgers, sandwiches or my favorite thai inspired dish of marinated grilled chicken, shaved carrot, rice noodles and spouts with a race wine vinaigrette all wrapped in a lettuce.

Also great with tuna or chicken salad and a tomato.  The upside down leaf functions as a bowl.

Next time you are at the market look for organic Butter Leaf lettuce and give it a try.

Tone Up Thursday: Get down on the floor

Your challenge today on this "Tone Up Thursday" is to stretch it out before bed tonight.

3-5 minutes - just make a few minutes for simple stretches that might make you wake up feeling a bit more spry.  Hey, it's worth a try.  If it feels good to you please keep it as your own.

www.theguudcompany.com 

Wellness Wednesday Challenge: 3 Breaths times 10

Today - Breathe Better.

Listen in for this fun but challenging exercise.  Ten times today you'll get three solid breaths and a chance to change your physiology.  Caml yourself.  Take back control. Breathe and refocus.

Join us for this Wednesday Wellness Warrior Challenge!

Tuesday's Tip: Hydrate

Today's Tip: Hydrate

Fresh, filtered water in your good insulated water bottle.  (no single use plastics!)

We love the Zero Water Pitcher and the Big Berkey Water Bottle. (see them on our site here: www.theguudcompany.com/shop )

I carry the big insulated thermos (also on the site and available via Amazon Prime)

 

If you carry a water bottle with you you will drink more water and more often.  Staying hydrated is VITAL for your wellness and one of the things MOST people I work with do not do adequately.

Mindful Monday - Seeing for the first time Meditation

Happy Monday All!

It's Mindful Monday and here is your 5 minute practice:

Find an object to focus on.  Find a quiet place to sit.  Set a timer for 5 minutes.

In silence with stillness, gaze upon your chosen object, much like it is foreign to you.

Acknowledge the color and shape, any patterns, any variances or striations.  Look on it with gratitude recognizing its purpose.  

If your mind wanders away from this object, gently bring yourself back.

 

It's a lovely little practice you can master and use anywhere to quiet your mind and bring yourself into the present.

Self Care Sunday - Find a New Podcast

Ahh Hello, Sunday!  Hope you guys had a terrific week and perhaps are using a little of this day to plan for the week ahead.

One thing I would like you to consider for this week of wellness is finding a new podcast to listen to.

Whether you are a history buff, a lover of pop culture, a self help junkie or into medical mysteries...the world of the podcast holds something for you.

It's a great way to learn new things, to focus deeper on topics that interest you and something to be done easily while driving or exercising or cooking and house cleaning.

You may have a long list of your own favorites to choose from but here are my three picks for you to check out:

1.  If you have missed Oprah Winfrey you can still listen to her soothing voice and brilliant interviews on her podcast here: https://itunes.apple.com/us/podcast/oprahs-supersoul-conversations/id1264843400

2. Dax Shepard has a new-ish podcast out called ArmChair Expert and his very first interview was with his wife Kristen Bell and the two of them are very entertaining. https://armchairexpertpod.com/pods/kristen-bell 

3.  For my friends with insomnia issues...please check out the Sleep With Me Podcast.  https://www.sleepwithmepodcast.com/  Every night you can be lulled to sleep by the dulcet tones of Scooter who aims to lull you into the dream world.

and of course remember, this audio is avialable over on itunes where you can listed to back episodes anytime. https://itunes.apple.com/us/podcast/daily-health-tips/id1361236705

 

 

Soulful Saturday - New beginnings

Hey friends.

Happy Saturday.  Here's something to think about: Life is a series of new beginnings.  We are always beginning again and every day is a new opportunity to start fresh.

Life is not to be looked at as a series of endings.  

Please listen in today and take stock of where you are with this.  

Foodie Friday: Try a Spiralizer

Perhaps not new foods but preparing healthy foods in new ways can be especially exciting for little picky eaters.

The Spiralizer (on Amazon here for around $25: https://amzn.to/2MK3vsc ) is a great kitchen tool for making zucchini noodles, thin sliced potatoes, and shredded carrots or other vegetables for salads.  It comes with 5 different blades and a great recipe book.  It makes eating healthier...easier and more fun.

 

 

Tone Up Thursday: MOVE while watching TV

Today, your goal is to MOVE more!

While you are watching television today get on the floor.

Stretch it out, do a plank, some leg raises, sit ups and push ups -

you can choose to do it just on commericals or over a 60 minute show...your choice!

Just get moving.

Wednesday Wellness Challenge: No Bag / No Box

Today's challenge : Eat nothing in a bag or a box.

Everything you eat today should be in its whole form, cooked or raw.

If nothing else it brings awareness to how many processed foods we are eating every day.

Listen in and join this challenge!

Tuesday Tip" What's your supplement ritual?

If you are trying to take supplements (whether vitamins, minerals, herbs or the like) on a regular basis might we suggest you have a ritual around them.

Keep them in the same place.  Somewhere that makes sense.  Someplace that you spend time in at the same time of day.  For me, that is the bathroom sink where I brush my teeth at least twice a day, wash my face and wash my hands as well.  I get many changes throughout the day to take those supplements.

Listen in for another spot in my home for my stash...come see my wellness on instagram at  www.instagram.com/theguudcompany or check out the products I love to use on amazon here: www.theguudcompany.com/shop 

Mindful Monday: What is your morning routine?

If you don't have morning rituals or a routine you might want to start one.

It might include some yoga or stretching, drinking lemon water on waking, meditation, breathing or physical exercises.  It shouldn't include hitting the sleep button or reaching for your phone first thing.  How can you make mornings more enjoyable AND more productive?  

Self Care Sunday: Make plans to see a movie

I don't get to the movies enough and every time I do, I think to myself, "I need to do that more often!"  I love to escape to a dark theater, usually alone, to avoid the hustle of the everyday and really take a break.

Today, make plans this week to see a movie.  In a theater.  Alone or with a friend.  It's a little gift you can give yourself. A necessary break. An easy way to recharge!

Soulful Saturday - The Serenity Prayer

God, grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And wisdom to know the difference.

Today, listen in as we break this down and consider it line by line.

If we could be more accepting might that bring us peace?