Today’s Health Tip

Give some love to your feet

I don't know who needs to hear this but it's time for a family foot check.

If you, like me, were more worried about teeth brushing and hand washing...it's time for a foot check.

Toe nails need cutting, rough soles need pumicing and if you have't removed the last bits of nail polish from winter's last manicure you have been warned.

Summer is here, flip flop season is upon us, the time is now.

Cleaning of the condiments

Guys, make 10 minutes today to clean out your fridge.

If you have 30 minutes you could really get in there and give it a deep clean...

Pay attention to anything that isn't immediately familiar.  It's likely expired.  Or some sort of ingredient you used once last year when you made that interesting Ethiopian dish...you can probably pitch that one too.

It feels good when you open the fridge and it's cleaned and organized.

Happy Summer - Time to Change up your Routine

Happy Summer.

I love to use the change of seasons to consider changing up my own routines.

For me with Summer here I am noticing I am eating many more fresh raw fruits and vegetables.  I'm staying up at night a little later, probably because we are eating dinner at little later.  I am exercising outdoors more.  I have cut back on my Vitamin D supplements since I am getting adequate exposure to sunlight.

It's a great time of year to make some simple changes and make better choices to keep your wellness on track!

 

An exercise ball is multipurpose

There are lots of exercises, especially for your core, that can be done with this ball.  

Works great replacing your desk chair as your turn the act of sitting into an active movement.

Over on Amazon here: https://bit.ly/GuudExerciseBall and be sure to look at the size chart to make sure you pick the right one.

It's 10-15 dollars and a great little addition to a budding home gym.

How to manifest your dreams

I'm working on finding more purpose.  That is what has come to me through this quarantined period and lots of self-reflection.

I was/am feeling restless.  Searching for more meaning.  I want to feel in my soul that I am making a difference in the lives of others beyond my family.

It started with you and this podcast/Alexa skill.  It is growing.  Reshaping my future.

When I first felt this need for purpose it was daunting.  I had no idea how to find what I was/am looking for.

So I am working backwards.  I think of ALL the things I could be doing with my one precious life and one by one I am ruling them out.  That's how I will arrive at my answer; my purpose.  As long as I keep seeking, ruling out, and working towards this I know it will come to me.  It may take many iterations along the way and I am not to judge but simply let them move through me, teaching me the lessons I need to keep moving.

Remember to keep an open heart and be open to the changes you are asking for.

I call this manifesting.  That is what it is to me.  How about you?  Working on manifesting anything lately?

Why having an accountability partner makes all the difference!

I'm up early.

I'm headed out for an hour power walk with a good friend.

If it was a plan on my own I might have rolled back over when my alarm went off.  Instead I jumped up knowing that I was meeting her in 30 minutes.

And now I'm off.

Listen in for why an accountability partner can really help you stay on track.

When your sleep hits a snag...

I had a rough night of sleep.

Woke up at 3 and felt ready to seize the day until I looked at the clock.  I was WIDE awake.

I was anxious and restless and worried and WIDE AWAKE.   I struggled for a good half hour and then I turned to my go-to CALM APP www.calm.com

I have the paid version that I paid for myself but the free version offers alot as well.

When listening to their calming music mixes doesn't work to quiet my mind I try their stories which did the trick last night.

If you struggle with sleep, anxiety or a restless mind I highly suggest you check out Calm or Headspace which is another great app in this space.

 

The healing powers of nature.

I went to the beach.  

It was spectacular.  Things felt normal.

Te sand was hot and the sun was strong.

My feet in the waves, rooted into the ground.  Feeling the pull of the ocean.

This is known as earthing or grounding.

It allows a transfer of negatively charged electrons from the Earth’s surface into your body. These electrons neutralize positively charged free radicals that cause chronic inflammation.

Preliminary studies show that earthing has a calming and balancing effect on the nervous system.

Have you experienced it?

Listen in for how-to!

Hydration.

Do I sound like a broken record on all matters hydration?

We need to drink roughly half our body weight in ounces of water each day...more if it's really hot or we are sweating.  So if you weight 150 lbs that means 75 ounces of water is a starting place for you.

1. Filter your water: no tap or bottled water

2. Get yourself a refillable water bottle https://www.theguudcompany.com/?s=water

3. Carbonate your own filtered water with a Soda Stream

Drink Up!

 

A podcast worth a listen...Ben Greenfield Fitness

Ben Greenfield.  I like him.  I like his podcast. 

He is a little radical when it comes to biohacking but he really knows his stuff and interviews amazingly knowledgeable people.

I particularly liked this interview with Dr Pompa on his new book about fasting.

Interview here: https://bengreenfieldfitness.com/podcast/lifestyle-podcasts/water-fasting/

Pompa's Book (save 15% with code BEN15)  Beyond Fasting: https://revelationhealth.com/collections/top-20/products/beyond-fasting-by-dr-daniel-pompa?afmc=8i

 

If you dabble with Intermittent Fasting or even a full fast for a day or two Dr Pompa will explain why what you do leading up to a fast AND coming out of one are uber important and why women and men have different needs and limitations while fasting.

Really worth a listen!!

I love a good puzzle

Listen in for why I love jigsaw puzzles.

It's meditative and contemplative and a great activity for when you need to think.

Ours is in the kitchen on the island and the whole family will participate as they filter in and out of our kitchen all day.

Try one?

Make those lists

For me, I get anxious when I feel like there are many things to do or many things I might forget.

So, I make lists.  Of all sorts.  Everywhere.

I like best to keep them in a notebook and dated.  Listen in for why!

www.instagram.com/theguudcompany

Get some exercise

Keeping our wellness on track means moving daily.

Are you tracking steps?  If you have an iPhone your steps are tracked in the Health app that is built into your phone.  You'll get more accurate numbers with an Oura ring or an Apple Watch.  Shoot for 10,000 steps a day.

Also shoot for exercising to break a sweat 3 times a week for at least 20 minutes.

I am loving the 30 day free app from www.onepeloton.com and also the www.barre3.com classes are free for 15 days .

Whatever you like to do, do more of that this week!

Staying Well

This is for all of us:  WELLNESS CHECK.

Have you let some parts of your general wellness practices go? 

I've been hearing people say things like, "Go ahead and eat that pint of Ben & Jerry's or have another drink because we have nothing better to do" but that isn't the case.  We need to come out of this thing strong and whole and ready for the brand new world.  Now IS the time because we HAVE the time.

So with that it's time for a check in:

Are you sleeping enough, eating well, moving regularly, staying hydrated?  How's your mindfulness; are you staying present and living with gratitude?  Are you connecting with others even through quarantine? Making some time to be in nature?  These are the things that will keep us well.

Check in first with yourself and then ask those you love to check in with themselves.

xo, M

 

 

The Scoop on Collagen Peptides

Answering listener questions....the scoop on collagen peptides.

I use Vital Proteins Collagen Peptides daily.  One scoop in my morning coffee and have for the past few years.  I have also tried several other brands but come back to this one for ease of mixing and consistency.

From their site: Collagen is found in all of our connective tissues, tendons, ligaments and bones with its purpose being to provide these body parts with their strength, structure and elasticity. As we get older, our bodies become less efficient at naturally producing collagen, which is why we recommend introducing ingestible collagen to your diet.

Available on Amazon: www.theguudcompany.com/shop or www.vitalproteins.com for more info.

Support your local farms

Happy June!

I love this time of year as I live in New Jersey, also known as The Garden State.  Strawberries are now in season as are fresh lettuces and asparagas.

If you can't seem to locate a local farm where you can either shop or become a member check out https://www.localharvest.org/ and enter your zip code to find local farms.

Grow your own.  Start with herbs.  Perhaps something easy like cucumbers and tomatoes.

So many great recipes I've been making lately; thought I would share two.

Rainbow Chopped Thai Chicken Salad from Tastes Lovely: https://www.tasteslovely.com/rainbow-chopped-thai-chicken-salad/

Garlic Lime Steak and Noodle Salad: https://smittenkitchen.com/2018/06/garlic-lime-steak-and-noodle-salad/

I'm loving lighter foods with lots of cilantro, basil and mint.  Bon Appetit!

Re-Cap: safer suncare

Just a quick recap on safer suncare:

Avoid the sun between 10-2 for any long period of time.  However, exposure during this period for 5-15 minutes (depending on skin type) is essential for production of Vitamin D.  Repeated short exposures will let your skin build a base and strengthen it against the sun.

If you are in the sun for a longer period of time seek the shade.  Wear protective clothing.  Choose a wide brimmed hat over a baseball cap.

Sunscreen is a last resort...choose a mineral sunscreen.  Apply generously and always reapply after swimming.  That said, always use a moisturizer with sunscreen on your face.  365 days a year.  Stronger SPF in Summer, less in Winter.

Don't forget your eyes.  Sunglasses that protect against 100% UV rays.  Wrap around styles if you are on ice or water.

Stay safe, how fun.

Sun in your eyes...yes and no.

While it is important to protect your eyes from direct sunlight with sunglasses that block 100% of UV rays it is also important to get some sun in your eyes, indirectly and briefly, every morning to help you to regulate your circadian rhythym.

Listen in today for more.

When to use a sunscreen and which?

In a nutshell:

Avoid chemical sunscreens.  Some are worse that others.  Oxybenzone, avobenzone, octisalate, octocrylene, homosalate and octinoxate should all be avoided.

Use daily sunscreen on your face.  

Sunscreen should be a last resort.  Plan your outdoor time wisely.  While 10-15 minutes at noon in the sun is great for your body, 2 hours of exposure will burn you and this is when you need a sunscreen.

Never use a spray sunscreen as it can enter your lungs.

Choose a mineral based product with Titanium Dioxide or Zinc Oxide.

www.ewg.org has the sunscreen guide you need.

www.theguudcompany.com/shop has products that I love and use and are safer for you.