Today’s Health Tip

Self-Care Sunday - Time to Meal Prep

It's so much easier be a healthy eater when you have prepared foods that are grab and go.  Today, make some time for meal prep.  Grill some chicken, hardboil some eggs, roast some vegetables.  You could eat some version of just those three things for lunch or dinner anytime this week.

Soulful Saturday - How do you give back

Today might be a good day to reflect on how you give back.  To your family, to your friends, to your community and to people you don't even know.  Finding the right charity to give your time to can be a challenge but your charity work should be purposeful and fulfilling for you.  

Foodie Friday - What's new

Lemon Water.

Consider squeezing a half of a lemon into your morning water.  Not ice cold but warm or room temperature.

It help in so many way and can even lessen inflammation.

Listen in for the benefits of starting your day with lemon water.

Tone Up Thursday: An easy way to work your biceps

Time to tone it up.

Considering carrying your grocery bags from cart to car by doing a few bicep curls with each bag.

Remember we are always looking for easy ways to sneak in a little movement - it's the little changes we make like this one that, over time, lead to better wellness.

Wellness Warrior Wednesday: Declutter

Today's Wellness Challenge takes 5 minutes.  Find a spot in need of a good decluttering.  Just one spot and you only have 5 minutes.  Your car, your desk, the junk drawer?  Get a little peace of mind with a quick clean out!

Tuesday's Tip: How Organic can you get?

Just a quick thing to think about today.  How much of your diet is organic?  Where can you make the commitment to go organic.  Yes, it is more expensive but it is so much better for you.  Perhaps you could start with milk or eggs?  Commit to grass fed hormone free meats?  Organic fruits and vegetables?  Listen in for a gentle reminder on how making simple changes and better choices every day can help you in your quest for wellness.

Mindful Monday: Simple, clear resolutions.

Happy New Year.  Our wish for you is better health every day.

Take a few moments today as we enter a new year and write down the ways in which you would like to be healthier.  Set very simple, very clear goals.  Like drinking more water, or exercising for at least 10 minutes 3 days a week.

Write these goals down.

Now, share them with the ones you love and ask them to hold you accountable.

Best of 2018: Optimizing Digestion

Give a quick listen for some easy tips for better digestion.

Consider starting your morning with lemon water or some apple cider vinegar (ACV) to perk up your digestion.

Also consider what you are eating in the same meal.  Starches and proteins need different enzymes to be digested.  If you avoid combining the two in any given meal you might find you digest your meal easier.

Lastly, let's be mindful when we eat.  Remember: chewing our food thoroughly is the first step in digestion!

REMEMBER: If you have nagging digestive issues please make an appointment with your general Physician.  Don't try to self-diagnose or google your way to better health.

Best of 2018: Staying well during cold and flu season

A whole week was focused on staying healthy during cold and flu season.

Some quick wellness tips:

Increase both vitamins C and D.

Wash hands obsessively.

Try a hot bath or infrared sauna to kill those germs.

Listen in for more.

Check out the Wellness Warrior Checklist for the guud stuff! http://bit.ly/GuudChecklist 

Best of 2018: Low Carb Living

From the week of March 23 2018: Low Carb Living.

Listen in especially if you are trying to lose weight (NY Resolution?)

Less snacks from bags and boxes.  Clean out your cupboards TODAY.  Going forward reach into the fridge when hunger hits.

Some things to keep on hand: hard boiled eggs, cheese, nuts, grilled chicken.

Work to have a salad EVERY DAY for lunch.

Stay hydrated, don't confuse hunger for thirst.

Best of 2018: Managing Stress

Best of 2018: Managing Stress

From the archives - week of September 24.

A few ways to manage stress more effectively: build rest into your schedule, make a list of what needs to be done - then make a plan.  Get some regular exercise. Try the Headspace app http://www.headspace.com or find a therapist to talk with.

Make a plan to manage stress.

 

Best of 2018: Wellness Spas

Best of 2018: What's new with wellness spas?

If you have one near you, definitely check it out.

Services like Cryotherapy, a Himalayan Salt Treatment, Far Infrared Sauna, red light therapy and flotation tanks.

Making time for you AND working on your wellness.

For details on these treatments hit the archives from the week of September 3.

 

Merry Christmas! With Gratitude.

Merry Christmas one and all.

Whether you celebrate the holiday or not - today is the perfect day for a small gratitude practice.

I am grateful for so many things.

First, that my immediate family is happy and healthy.  Grateful for a loving, supportive husband and that we are raising two smart and kind boys.  Grateful for the 2 pups in my life.  Nothing is like the love of a dog.  Grateful I have purpose in my life.  Glad that I have more than enough and know that I am enough.

Grateful for those of you who listen along and make time for your wellness.

xo - Melissa

 

Best of 2018: Play more

Best of 2018: How to play more.  The week of August 20th.

Merry Christmas Eve.  With the holiday coming and no doubt some time off build some play into your holiday!

Hark back to what you loved to do as child and make some time in your life for some of that.

Be a player!

Best of 2018: Gratitude

Best of 2018: Gratitude.

Talked with you about gratitude the week of July 30th.

Being grateful for enough, for having enough.

Being grateful for our health.

Be grateful for those who show up for us.

Gratitude for the food we have and eating with mindfulness.

Make a few minutes today to feel gratitude.

Best of 2018: The EWG Mobile App

Best of 2018 - The Mobile App I love.

Environmental Working Group "Healthy Living" App will give you a safety rating for all sorts of personal care products.

http://www.ewg.org 

Best of 2018: How you hydrate

Best of 2018: How you Hydrate!

Please go back to the week of June 11 on iTunes or wherever you listen.

Here is what we covered:

Both tap water and bottled water are both unreliable.

You need a GOOD water filter.  Either a Big Berkey https://amzn.to/2CicZrr  or a Zero Water Filter https://amzn.to/2Ez6mDq

While you are at it - please get yourself a reusable water bottle or a stainless mug.

Best of 2018: Safer Personal Care Products

Best of 2018: Safer Personal Care Products from the week of May 26.

Please look at your deodorants, toothpaste, nail polish, beauty products, perfumes, shaving creams.  These are full of toxic chemicals.

Listen in for what to avoid.  Check out our wellness warrior checklist for products we love: https://amzn.to/2EwD5cv

And the company doing great things to keep us safe: http://www.beautycounter.com  

Best of 2018: Mindfulness

Best of 2018: Mindfulness

May 7, 2018 - that whole week we talked about Mindfulness.  You can access these past episodes on iTunes or where ever you listen to podcasts.

I love to work with my breath to reboot my day.

You can try this.  Find a quiet spot and sit comfortably and simply breathe.   In for 5-7 seconds in through your nose and about the same out thru your mouth.  Focus on the sound of your breath.  Focus on the filling and emptying of your belly and lungs.  When your mind wanders simply come back to the breath.  You really cant do it wrong.