Today’s Health Tip

New Food Friday: Banza Chickpea Pasta

Happy Friday All!

In the spirit of new food Friday happy to share a pasta alternative that is gluten free, lower in carbs, higher in protein and fiber: Banza chickpea pasta.

You can get it on Amazon here: http://bit.ly/BanzaGuuD

Love it when baked in a pasta dish like mac n cheese or baked ziti.  Listen in for tips and tricks for using this pasta alternative.

Tone Up Thursday: The Push Up

Ahh the "Push Up".  All the muscles used in this exercise with posture, breathing and upper body core strength.  When was the last time you flexed your push up muscles?

Today try this exercise and do as many repetitions as you can...until you can't.

3 variations:

Full plank pushups - Advanced.

Start on your knees for Moderate.

Standing a few feet from a wall, mimic the exercise while standing for beginners.

After trying this exercise and working until your muscles can't repeat the motion you will have your baseline number.  As you work on repeating this exercise you will see that the number of push ups you can do in one go will increase.  Keep working on it!

Wellness Warrior Wednesday: Movement, even while relaxing

Today's Wellness Warrior Challenge is to move more today.  Even while relaxing.

Whether you pace while on the phone or use a foam roller while watching television...aim to get some extra movement in today!

You can join us over on instagram here: www.instagram.com/theguudcompany

and check out all the wellness products we have tried and love here: www.theguudcompany.com/shop 

Quick Tip Tuesday: Try some Ginger

Add fresh ginger to your diet.

It's been used for digestion, is great for nausea and has been used to fight colds and flu.

Buy some fresh ginger next time you are at the market - it keeps in the fridge for quite awhile and you can even freeze it.  Then simply grate it and add to teas, hot water with lemon and use it in cooking for a little warmth.

Mindful Monday: Remembering with photos and the TimeHop app

I love to take photos and try to take at least a photo a day whether it is of my kids, a new food I've tried, or a photo of my pups...it helps me with my gratitude practice and with remembering all of the little things that make my life so rich.  

( lots of those photos wind up on Instagram here www.instagram.com/theguudcompany )

I also love the app called Time Hop.  Every morning as part of my morning ritual I open the Time Hop app and it shows me photos from this day in the years past.  Sometimes a photo will remind me of a smell, or something that made me laugh or will touch my heart when I look at how small my boys once were.

Looking back on moments important enough to take photos of always warms my heart and is especially important to me on days when I wake up feeling gloomy or blue.  Looking back at how very full my life is gets me through the days when I am feeling sorta empty.

Try it - take more photos of your special moments and memories...then look back on them on those days when you need to remember your good times.

Self Care Sunday: Facetime in Person

Today, the plan to take care of You starts with others...friends in particular.

If you are living a very busy life where it's hard to make time for yourself then you are probably in need if some friend time.  Time where you can spill the beans, kick back, be yourself and be loved for it.  Time spent with friends is certainly sweet and we need to make time for it.

So the plan for today is to make some time in the coming week to meet up with a friend.  A quick coffee, a workout, a long walk, lunch or dinner...you'll find yourself feeling, well, like more of yourself after spending some time with a good friend.

Soulful Saturday: On Procrastination

Do you procrastinate?  Is there one particular thing you have been procrastinating on?  The first step is to identify and acknowledge it.

And then you need to "Just do it".  For me that thing was submitting medical bills to the insurance company.  I had ignored it for so long that in my head it was this very laborious task, and seemed overwhelming.  But one day I decided I had enough.  I gathered the envelopes and stamps and pens and paperwork and it really only took me an hour.  And now it's done.

And I feel FANTASTIC about myself.

And I want you to feel fantastic too. So listen in and stop procrastinating.  Get it done and keep moving forward.  --Melissa

 

Foodie Friday: Have you tried a "green juice"?

It's new food Friday around here and we want to encourage you to try a "green juice."

Lots of vitamins and minerals plus hydration to give your body a jolt of energy.

Any greens, some lemon, a bit of green apple if you wish.  It's a great way to start your day.

Tone it up Thursday: Get moving TOGETHER

Who are you exercising with?

How can we move more often with others?

Our family (and pups) loves a good weekend hike.  Take a few minutes to explore these questions today and make a plan for more movement with the ones you love (or love to exercise with!)

Wednesday Wellness Challenge: Navigating Stress

What is it that causes you stress?  How are you managing stress?

Stress can become overwhelming...take a few minutes today to recognize the stressors in your life and then make a plan to help you to manage these stressors. Perhaps a mindfulness practice can benefit you, maybe its upping your weekly exercise?  Maybe you need to talk to someone or perhaps just ask for help.

Having a plan is the first step because it is a fact that stress exists, and true that having a plan for when the time comes will bring you relief.

Tuesday's Tip : Might be time for new sneakers

Happy Tuesday Folks!  It's quick tip Tuesday and here's what I have for you.  It's time for a sneaker check.  Take the sneakers that you work out in and set them on your counter.  Now look at the back and specifically the bottoms of them.  Is the tread worn out or wearing unevenly?  If so, time for new sneakers.  My best advice is for you to wear your current workout shoes when you go to buy new ones.  Shoe experts can take a look at the way you have worn out your treads and make recommendations for shoes that might work better for you.

Wearing shoes that are not as supportive as they should be can cause a premature break down of your joints (think knees and hips!) So today, grab your shoes and take a peek.  If it's time for new sneakers, make a plan and get it done!

Mindful Monday - 3 deep breaths

Today, when you come to a stop light or a cross walk I want you to take 3 deep breaths.  Slow deep breaths in through the nose and out through the mouth.  It will help to recenter yourself and give to give you a little mindful break.

Self Care Sunday : Try a foam roller

If you work out regular and tend to get sore a foam roller just might be you best friend.  Made of high-density EVA foam you can roll out trigger points and knots as well as areas of increased muscle density.  It can help with muscle tightness and soreness to provide a good stretch and better alignment and posture.

On that we like can be found on Amazon here  https://amzn.to/2M7ayep

 

Soulful Saturday - Mistakes are our teachers

Have you ever considered that our mistakes are our best teachers?

Saying you made a mistake generally means that you made a mistake or did something wrong.  But today, take a few minutes to look back on times where you felt you made a mistake and how that played out in your life.  Perhaps you didn't take a job but that led to you being offered something even better.  Perhaps you decided not to move, which you had regrets about, but then met your spouse...  Lots of times windows close but doors open.

Know that mistakes, in time, can be lessons guiding us down a new path.

 

New Food Friday: Oatmilk

Happy Friday!

New Food Friday here....we are loving this new dairy alternative: Oatmilk.

It's super tasty and great in cereal and coffee.

Great to take a break from dairy and see how you feel...oatmilk (and other milk alternative like Coconut, Cashew and Almond milks) can make this transition easier for you.

Head to Instagram to see our favorite brand: www.instagram.com/theguudcompany

 

Tone Up Thursday: Gather your group and get moving

Have you ever been in a walking group.

That is, a group of friends who get together to chat but also to get some exercise.  In the mornings or after work or perhaps weekends making plans with friends helps you to be committed and accountable.

If walking isn't your thing maybe its a weekly tennis match, an exercise class, or riding bikes.  However you like best to move your body, find friends who feel the same and get moving together.

Wednesday Wellness Warrior Challenge: Get Moving

It's Wednesday - Wellness Wednesday in these parts.

Today, the challenge is to get moving.  20 minutes today.  Whether that is one 20 minute block of walking or running or yoga...or it means 4 blocks of 5 minutes each of taking the stairs or doing sit ups or dancing in your kitchen...get those 20 minutes in today.

If you can wake up and put on workout gear and running shoes you'll be one step ahead of yourself

Quick Tip Tuesday: Read a book

It's Tuesday and here's your quick tip: pick up a book.

We spend so little time reading and reading a book is a great way to slow it down, remove yourself from a current situation, and get lost for 20 minutes.

We love our public library where borrowing books is free.

So make some time today for reading....its guud for you!

Mindful Monday: Get some headspace

It's Mindful Monday and today I discuss my very favorite app for meditation and mindfulness: Headspace

www.headspace.com

Listen in for how I meditate most mornings!