Monday, July 30, 2012
Get efficient - double up
The simplest way to slip in 60 minutes of activity a day is to combine it with something you have to do. That way you don't have to find any extra time and you get all your jobs done too - how great will that feel! Here are two examples to start. Try them out and then design your own 'Double Ups'.
In the morning - Get on the bus, Gus.
Join a Walking School Bus or be your own. It only takes about 5 minutes longer to walk the kids to school than to drive.
How can that be? If you live 20 minutes walk to school that's a 40 minute round trip. Driving, involves getting the kids in the car, doing up seat belts, getting the toddler off the steering wheel and into his seat, getting out of the driveway, waiting in rush hour traffic at the intersections, finding a park at school, waiting for a park to come free at school, double parking at school, getting the kids out of the car, 'restraining' the toddler, getting the kids into school, getting back in the car, trying to get out of the school carpark, across and against the traffic, back home through rush hour traffic and finally in the driveway, unloading the toddler and probably seeing the homework/lunchbox/project that's been left in the car!
How do you feel? How long did it take? What's going to give you energy and what's going to leave you trashed?! Which one lets you get 40 minutes of activity in and makes your life easier?
So how to get out the door and arrive home dry. Go to Para Rubber, the Warehouse, Kathmandu sales, Farmers....and buy cheap raincoats Buy a good sturdy golf umbrella How to reduce grizzling and whining on the way home (and to ignore the dairy stop off too!) Take some snacks like carrot sticks, raisins, mini sandwiches and water bottles to have on the way home Play car cricket on the way home. [The last number on the number plate is the batter's score - 0 means they're out]. Gets them car conscious and practicing their maths too. Break the trip into parts. Look for landmarks like colourful houses, friendly dogs and big trees.
Double up at Work :: Join a few tasks together and take them outside. Stuck?
Ever got stuck in a problem or project and can't seem to find the answer? Then try this.
Take a brain and body break.
If you head out for a quick 15 - 30 minute walk then you'll get the chance to clear your mind and grab that blinding insight you're searching for and....you get the bonus of stacking the odds in your favour by slipping some activity at work.
Niggly jobs?
Pull all the jobs together like collecting the mail, getting new photocopy paper, dropping off invoices + checking the PO Box and make it a 60 minute stride out. You'll refresh mind and body and make the most of your time by grabbing a break, getting jobs done and slipping in 60 minutes activity....Simple!
Who else do you know who wants to get active?
Get them on board the LiveSmart Coach by referring them through this join up link. Double up at Work :: Join a few tasks together and take them outside. Stuck? Ever got stuck in a problem or project and can't seem to find the answer? Then try this. Take a brain and body break.
If you head out for a quick 15 - 30 minute walk then you'll get the chance to clear your mind and grab that blinding insight you're searching for and....you get the bonus of stacking the odds in your favour by slipping some activity at work.
Niggly jobs? Pull all the jobs together like collecting the mail, getting new photocopy paper, dropping off invoices + checking the PO Box and make it a 60 minute stride out. You'll refresh mind and body and make the most of your time by grabbing a break, getting jobs done and slipping in 60 minutes activity....Simple!
Who else do you know who wants to get active?
Get them on board the LiveSmart Coach by referring them through this join up link. Take a brain and body break.
If you head out for a quick 15 - 30 minute walk then you'll get the chance to clear your mind and grab that blinding insight you're searching for and....you get the bonus of stacking the odds in your favour by slipping some activity at work. Niggly jobs? Pull all the jobs together like collecting the mail, getting new photocopy paper, dropping off invoices + checking the PO Box and make it a 60 minute stride out. You'll refresh mind and body and make the most of your time by grabbing a break, getting jobs done and slipping in 60 minutes activity....Simple!
Who else do you know who wants to get active?
Get them on board the LiveSmart Coach by referring them through this join up link. Niggly jobs? Pull all the jobs together like collecting the mail, getting new photocopy paper, dropping off invoices + checking the PO Box and make it a 60 minute stride out. You'll refresh mind and body and make the most of your time by grabbing a break, getting jobs done and slipping in 60 minutes activity....Simple!Who else do you know who wants to get active?
Get them on board the LiveSmart Coach by referring them through this join up link. Who else do you know who wants to get active? Get them on board the LiveSmart Coach by referring them through this join up link. Get them on board the LiveSmart Coach by referring them through this join up link.
3pm is high UV time, even if it's cloudy. So that makes it SunSmart time [hats, sunsceen....see www.sunsmart.co.nz for all you need]
Thursday, May 17, 2012
Healthy snacking
If you're looking for extra energy and health then get into the foods below to rev up your day. By loading up your fridge and fruit bowls with these, you'll be stacking not only your odds, but also everyone elses in the house too.
Next time you're shopping, put these in your trolley:
Mandarins, apples, bananas, kiwifruit, pears are all prepacked fast foods. Fat free, filling, cheap (about $1.50 for 2 bananas & a mandarin), easy to carry and with their own eco friendly disposable wrappers.
Broccoli, snow peas, capsicum, tomatoes, cucumbers, beans are great for quick lunches. Open your lunch box and toss them in. You'll make lunch in 2 minutes and save money too. The average bought lunch costs $5.50. Multiply that by 300 lunches per year and that's $1650! Add in a muffin and a vending machine trip a few times a week and voila...enough for 7 days of luxury in Fiji.
Beat the late night TV snacking. Stock your fridge with crisp fresh baby carrots, raisins, dates, cool water and hummus. Fill up your plate, throw on some rice crackers and snack away. If you still feel like 'something else', add some nuts, Edam cheese or low fat cream cheese spread. It puts that rich taste in your mouth that helps satisfy the taste buds.
Get these foods into your day and you'll have all the energy you need, plus you'll get the bonus of cheap, natural multi vitamins. And you'll be stacking the odds in your favour.
This week's task to try:
When you walk in the door at the end of the day, get into this habit.
Drop your keys, kick off your shoes and put a pot of water on to boil. Simple. That's it.
One of the reasons we reach for the phone to dial a pizza is that we are too tired from the drive home to have the energy to make a meal. If you make it a habit to get water boiling as you walk in the door, then before you even think about it, you've got dinner underway. All that needs to be done is to pop in the pasta, throw in the potatoes or frozen vegetables or toss in the rice.
Monday, May 14, 2012
Guest Bloggers: Rochelle wins the challenge!
We spoke to Rochelle Elgie after winning the Healthy Lifestyle Challenge, who enjoyed a bit of healthy competition during the challenge and has continued some healthy lifestyle habits.
The last 6 weeks have been tough, but caffeine-withdrawal
headache aside, it’s been fun. I did
find the first and last few weeks the hardest and just wanted to eat some
chocolate or a raspberry cream bun or 3, but with Nina close behind I kept
going with the salads and steamed veges.
When it finished I had a little chocolate and baking
indulgence to celebrate my being healthy (doesn’t sound quite right!) but have
kept up most of the new habits thanks to the 6 weeks of doing them and support
from Tina, Eloise and everyone else taking part!
Tuna salads, water and going to the gym are still in, baking
and chocolate are now limited and coffee, deep fried takeaways, fizzy drinks
and lollies are out.
I lost 3.15kg and 5.5cm around my waist. I plan to drop a couple more kilos and build
some more lean muscle because I feel so much healthier when I’m eating healthy
and exercising. I’m also surprised at
how easy it is to get up in the morning, as pre-challenge I was half-asleep
until I’d had my 2 cups of coffee.
I hope everyone has gained something positive from this challenge
to keep continuing with.
Wednesday, May 2, 2012
Well wadda ya know!
Had to share! A heart-shaped walnut in my packet of Nice & Natural Nutricious nuts!
Guest Bloggers: Nikki's successful challenge
As
I wasn’t able to take part in the lifestyle challenge last year, I was
determined to be involved and do well in this one.
 |
| Nikki happy after her awards |
I am a competitive
person, but I also wanted to take part as extra motivation to make some
changes.
I
knew some things would be easy, such as reducing my coffee intake to one a day
as I don’t normally drink hot drinks. But the idea of getting to bed by
1030pm every night, and the thought of missing out on my occasional glass of
wine with dinner was quite daunting.
Getting
the food related points was also a challenge, particularly eating the five
fruit and veg and having protein with every meal. I became more creative
with my food choices and ended up with a lot more variety in my diet, trying
new things such as a lot more fish. Chewing my food until it was liquid meant
that I took twice as long to eat a meal, and often felt full before I finished,
therefore stopping my late night snacking.
The
first week of the challenge was quite difficult and to be honest, I felt worse,
maybe even a little bit low. This was possibly due to my body detoxing.
However, after this initial hurdle, I began to feel much better and had a lot
more energy - bouncing around like Tigger first thing in the morning, much to
the regret of my colleagues.
After
such a positive outcome I am planning to keep up with the changes I have made
to my lifestyle, which I think will be quite easy as those habits are now,
well, habits (although I may allow myself the odd glass of wine now and
again). Bring on the next challenge!!
Sunday, April 22, 2012
Snacking and momentum
Psychologically it's easy for us to get out of the pattern of being active and into the pattern of being inactive. When we do that, we no longer 'see' ourselves as being an active person so we take the lifts, park as close as possible and sit down to watch TV.
Our bodies too, lose energy and forget how to be active so we sit and drive more. These tips below to ''exercise snacking'' reminds our brains and bodies that we are designed to move. Because we start to do little snacks here and there, we get into a pattern of movement. This slowly becomes normal and eventually our first reaction becomes to move, not sit.
Circuit Busters
The best way to rev up your fitness is to slip in simple cardio circuits of 5-30 minutes. Research shows that, if you are starting out, you can get the same benefit from doing three 10 minute cardio bursts in a day as doing one 30 minute session.
The Advert blast
Here's a 5 minute cardio blast to do during a TV ad:
The Quickie
Here's a 10 minute quickie to fit in when you're short on time:
Find a flight of stairs and
The 'I'll only be stuck in traffic so I might as well get fit' blast (about 20 - 25 minutes)
Here's a circuit that you'd spend big money to get in a gym, but to you, this week only, it's free! Do it with a friend. Pick your pace, start slow and build up if you feel like it.
Our bodies too, lose energy and forget how to be active so we sit and drive more. These tips below to ''exercise snacking'' reminds our brains and bodies that we are designed to move. Because we start to do little snacks here and there, we get into a pattern of movement. This slowly becomes normal and eventually our first reaction becomes to move, not sit.
Circuit Busters
The best way to rev up your fitness is to slip in simple cardio circuits of 5-30 minutes. Research shows that, if you are starting out, you can get the same benefit from doing three 10 minute cardio bursts in a day as doing one 30 minute session.
The Advert blast
Here's a 5 minute cardio blast to do during a TV ad:
- As soon as the first advert hits the screen, jump up and pump your hands up in air 10 times
- then do 30 knee raises (alternate each leg, 15 on each)
- 15 squats with your legs out wide
- 10 lunges (5 on each leg. Step the leg out in a big step in front of you them back to standing for one rep)
- repeat till the adverts stop
The Quickie
Here's a 10 minute quickie to fit in when you're short on time:
Find a flight of stairs and
- Walk up and down 2 times smoothly and gently then,
- At the bottom, do 30 Step Ups (step up on your right, bring your left up and step down). Lead with the right 15 times then the left then,
- Walk up and down the stairs 2 times at a faster pace then,
- At the bottom, place your right foot on top of the 2nd step. Keep your weight on the right foot and bring your left foot to touch the right then quickly back to the floor. Do 10 on each leg.
- (you're working thighs, butt, abs, back and arms here)
- Finish with walking up and down 2 times smoothly and gently
The 'I'll only be stuck in traffic so I might as well get fit' blast (about 20 - 25 minutes)
Here's a circuit that you'd spend big money to get in a gym, but to you, this week only, it's free! Do it with a friend. Pick your pace, start slow and build up if you feel like it.
- Find a park, car park or playground and start by powerwalking or jogging 3 laps
- Head for a bench and do 10 step ups on each leg
- Do 1 lap round at pace
- Back to the bench for 15 dips
- Do 1 lap at pace
- At the bench do 15 press ups (flat, with your hands on the bench or feet on the bench for extra load)
- Do 1 lap at pace
- Feet up on the bench for 20 crunches
- 1 lap at pace
- Last one! Find an overhanging bar or branch and try to crank out a chin up or 5 - Do 2 laps at pace getting faster as you go round till the 'sprint' finish
Monday, April 16, 2012
Bad fats versus good fats
One of our challengers from The Healthy Lifestyle Challenge recently asked a health professional what the reasoning was behind why rice bran oil and canola oil shouldn't be used in cooking and eating.
The response?
The quick answer is that they have been damaged in the processing and refining process, and should be avoided.
For more information about good fats and bad fats visit www.frot.co.nz
Ideas for work lunches
Thinking about what to make for lunch during work can be tough. We've come up with a few suggestions.
Try 2 minute wraps
Get pita bread or Turkish bread, slap on some hummus, rip off some lettuce, grate on a bit of some parmesan or tasty cheese, roll up and wrap in foil or lunch paper.
For variations, cook extra potatoes and kumaras at dinner and mash onto the wrap with black pepper. Or put orange slices with kumara and sunflower seeds.
2 minutes to make, 5 minutes to eat - that's fast food!
Reaching for cakes?
You'll be looking for these because you're hungry. Not because you neeeed a muffin!
Eat an apple on the way to the cafe or have a glass of water. You'll get to the cake section without the hunger pang that drives cravings plus you'll save some fat in your day and about $20 in your week.
Get drowsy in the afternoons?
This is due to 2 major factors. Dehydration and low blood sugar. Sugar gives you a rush of energy but after it's gone you feel drowsy and sleepy. If you have been downing coffee and tea in the morning you'll be dehydrated too which makes you even sleepier.
To combat this;
• For every coffee have a glass of water
• Make your lunches salad and fruit based
• Throw in some mixed grain bread and good protein
Try
• Wholemeal crackers and fruit
• Crackers, humus and salad or
• 5 Grain bread open sandwiches (Bean sprouts, tomatoes, lettuce and tuna piled on top of 1 piece of wholemeal bread)
A meal like this feels lighter in your stomach, is full of water to keep you awake and empties nutrients into your blood stream slowly, so no sugar slump.
This week's shopping list
Here's this weeks shopping list for your work lunches that work for you not against you.
Lettuce
Go fancy, try the different types available, they all have different tastes and textures.
Carrots
Great lunch snacks, full of water, vitamins and better than chewing gum for cleaning teeth.
Tins of tuna
These come in flavours like basil and tomato, lemon and chilli. They are in small tins with peel back lids so you can fork it straight on to a cracker.
Tomatoes
Large, juicy and great for layering on crackers. Eat them as a fruit when they get sweet at Summer.
Bean sprouts
Cheap, full of nutrients and water and come in their own container.
Crackers
Buy big wholemeal crackers. Large enough to carry a decent amount of goodies and low on extra fat. Keep an eye on the salt content.
Wraps
Try Turkish breads, wholemeal pitas or wholemeal bagels
Try 2 minute wraps
Get pita bread or Turkish bread, slap on some hummus, rip off some lettuce, grate on a bit of some parmesan or tasty cheese, roll up and wrap in foil or lunch paper.
For variations, cook extra potatoes and kumaras at dinner and mash onto the wrap with black pepper. Or put orange slices with kumara and sunflower seeds.
2 minutes to make, 5 minutes to eat - that's fast food!
Reaching for cakes?
You'll be looking for these because you're hungry. Not because you neeeed a muffin!
Eat an apple on the way to the cafe or have a glass of water. You'll get to the cake section without the hunger pang that drives cravings plus you'll save some fat in your day and about $20 in your week.
Get drowsy in the afternoons?
This is due to 2 major factors. Dehydration and low blood sugar. Sugar gives you a rush of energy but after it's gone you feel drowsy and sleepy. If you have been downing coffee and tea in the morning you'll be dehydrated too which makes you even sleepier.
To combat this;
• For every coffee have a glass of water
• Make your lunches salad and fruit based
• Throw in some mixed grain bread and good protein
Try
• Wholemeal crackers and fruit
• Crackers, humus and salad or
• 5 Grain bread open sandwiches (Bean sprouts, tomatoes, lettuce and tuna piled on top of 1 piece of wholemeal bread)
A meal like this feels lighter in your stomach, is full of water to keep you awake and empties nutrients into your blood stream slowly, so no sugar slump.
This week's shopping list
Here's this weeks shopping list for your work lunches that work for you not against you.
Lettuce
Go fancy, try the different types available, they all have different tastes and textures.
Carrots
Great lunch snacks, full of water, vitamins and better than chewing gum for cleaning teeth.
Tins of tuna
These come in flavours like basil and tomato, lemon and chilli. They are in small tins with peel back lids so you can fork it straight on to a cracker.
Tomatoes
Large, juicy and great for layering on crackers. Eat them as a fruit when they get sweet at Summer.
Bean sprouts
Cheap, full of nutrients and water and come in their own container.
Crackers
Buy big wholemeal crackers. Large enough to carry a decent amount of goodies and low on extra fat. Keep an eye on the salt content.
Wraps
Try Turkish breads, wholemeal pitas or wholemeal bagels
The benefits of water
Here's some facts you might not have known about water.
- One glass of water shuts down midnight hunger pangs
- Lack of water is the #1 trigger of daytime fatigue
- Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers
- A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen
- Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer
Are you drinking the amount of water you should every day?
- One glass of water shuts down midnight hunger pangs
- Lack of water is the #1 trigger of daytime fatigue
- Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers
- A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen
- Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer
Are you drinking the amount of water you should every day?
Monday, April 2, 2012
Tips from a chiropractor, Jeremy Gilbert
Local chiro, Jeremy Gilbert of Lifestyle Chiropractic, visited us today and told us the importance of our nervous system in our health and wellbeing.
He left with us some tips for practising a healthy life:
- If you are sitting at your computer for longer then 30 minutes get up and stretch / move. Your head is about the weight of a bowling ball. Keep this in mind when sitting at the computer, ie head forward, stresses the neck and upper back.
- Same with driving - break the trip up with a stretch break. Great for keeping alert.
- Bending, twisting and lifting is the hardest strain you can put on your back. Be mindful when about to do this for long periods of time.
- It's usually the unforeseen / unpredictable activity that can catch you out. Eg lifting something small or twisting the wrong way.
- Sneezing, they move through your body at great speed and force. Don't block them at the nose, we sneeze to clear dust etc from sinuses. Better out than in!
- Have good posture, keep your spine straight when you can. Slouching is bad for the back and the nerves they look after.
- Easy chairs for longer than a few hours can take a toll on the back. Moving about can prevent back problems.
- Gardening, ie prolonged bending is hard work on the lower back. Straighten up every 20 minutes or so.
- When lifting, bend your knees, ''don't bend your back like a crane''. Get help if you can.
- If in doubt get your back checked out!
He left with us some tips for practising a healthy life:
- If you are sitting at your computer for longer then 30 minutes get up and stretch / move. Your head is about the weight of a bowling ball. Keep this in mind when sitting at the computer, ie head forward, stresses the neck and upper back.
- Same with driving - break the trip up with a stretch break. Great for keeping alert.
- Bending, twisting and lifting is the hardest strain you can put on your back. Be mindful when about to do this for long periods of time.
- It's usually the unforeseen / unpredictable activity that can catch you out. Eg lifting something small or twisting the wrong way.
- Sneezing, they move through your body at great speed and force. Don't block them at the nose, we sneeze to clear dust etc from sinuses. Better out than in!
- Have good posture, keep your spine straight when you can. Slouching is bad for the back and the nerves they look after.
- Easy chairs for longer than a few hours can take a toll on the back. Moving about can prevent back problems.
- Gardening, ie prolonged bending is hard work on the lower back. Straighten up every 20 minutes or so.
- When lifting, bend your knees, ''don't bend your back like a crane''. Get help if you can.
- If in doubt get your back checked out!
While you were exercising...
We were recently recommended this series of podcasts to accompany you while you exercise.
Named, Couch to 5k, they are designed to get you up off the couch (not that we're assuming you spend all your time on the couch!) and running 5km or for 30 minutes in no time!
There are nine podcasts in total which feature good music and instructions on when to run and when to walk.
To add the podcasts, which are in mp3 format to your iPod, firstly save the files to your computer. Then open iTunes and under “File”, go to “Add File to Library”. Browse for the file and add it. Then in iTunes add the file to your iPod.
You may want to do this @ home. Thanks Simone Knight for recommending them.
Named, Couch to 5k, they are designed to get you up off the couch (not that we're assuming you spend all your time on the couch!) and running 5km or for 30 minutes in no time!
There are nine podcasts in total which feature good music and instructions on when to run and when to walk.
To add the podcasts, which are in mp3 format to your iPod, firstly save the files to your computer. Then open iTunes and under “File”, go to “Add File to Library”. Browse for the file and add it. Then in iTunes add the file to your iPod.
You may want to do this @ home. Thanks Simone Knight for recommending them.
Thursday, March 29, 2012
Yeast free banana bread for children recipe
Struggling to find cheap, healthy snacks for your children's lunchboxes? Try this recipe by Sally Fallon.
Ingredients
3 cups freshly ground whole wheat/spelt or kamut flour
2 cups buttermilk or yoghurt
3 eggs, lightly beaten
1 teaspoon salt
1/4 cup to 1/2 cup of maple syrup
2 teapsoons of baking soda
1/4 cup melted butter
2 ripe mashed bananas
1/2 cup chopped crispy nuts
Soak, flour in yoghurt in a warm place for 12-24 hours. Bread will rise better if it is soaked for 24hours. Blend in remaining ingredients. Pour into a well buttered loaf pan. Bake at 350 degrees for at least 1 1/2 hours, or until a knife comes out clean.
Ingredients
3 cups freshly ground whole wheat/spelt or kamut flour
2 cups buttermilk or yoghurt
3 eggs, lightly beaten
1 teaspoon salt
1/4 cup to 1/2 cup of maple syrup
2 teapsoons of baking soda
1/4 cup melted butter
2 ripe mashed bananas
1/2 cup chopped crispy nuts
Soak, flour in yoghurt in a warm place for 12-24 hours. Bread will rise better if it is soaked for 24hours. Blend in remaining ingredients. Pour into a well buttered loaf pan. Bake at 350 degrees for at least 1 1/2 hours, or until a knife comes out clean.
Monday, March 26, 2012
Guest Bloggers: Bring on the challenge says Rochelle
This week's Guest Blogger is Rochelle Elgie, who works in our Finance Department. The Healthy Lifestyle Challenge came at a perfect time for Rochelle as she was ready to improve her health and understand more about whole foods and good fat.
My sister’s partner, Corey, is Paul Chek trained (Corrective Holistic Exercise Kinesiology) so aspects of Ben Warren’s lecture were familiar; I just hadn’t actually followed it. In the past I’d thought cutting out all the ‘yummy food’ was over the top and no one was going to deny me my coffee, biscuits, cakes, chocolates and takeaways!
Like most people, a group challenge gave me the motivation to give it a go. After a 20 hour caffeine withdrawal headache I started feeling great and had more energy. Researching what foods had protein in them and talking to Corey and others for meal ideas and inspiration really helped. Food became a fuel source and not a way to treat myself. After a couple of weeks of not eating so much sugar, food tasted sweet enough as it was.
I tried to make it as easy as possible by colour-coding my chart so the time/protein/fruit and veges are in different colours and there’s healthy food choices in the kitchen. Meals are planned and I always have almonds, prunes and fresh fruit on hand at work. I bought a stylish Eco tanka for the gym and the staff at Aspyre and of course Tina and Eloise have kept me motivated.
I’m looking forward to going on this journey with everyone for the next few weeks and making changes for a lifetime.
My sister’s partner, Corey, is Paul Chek trained (Corrective Holistic Exercise Kinesiology) so aspects of Ben Warren’s lecture were familiar; I just hadn’t actually followed it. In the past I’d thought cutting out all the ‘yummy food’ was over the top and no one was going to deny me my coffee, biscuits, cakes, chocolates and takeaways!
Like most people, a group challenge gave me the motivation to give it a go. After a 20 hour caffeine withdrawal headache I started feeling great and had more energy. Researching what foods had protein in them and talking to Corey and others for meal ideas and inspiration really helped. Food became a fuel source and not a way to treat myself. After a couple of weeks of not eating so much sugar, food tasted sweet enough as it was.
I tried to make it as easy as possible by colour-coding my chart so the time/protein/fruit and veges are in different colours and there’s healthy food choices in the kitchen. Meals are planned and I always have almonds, prunes and fresh fruit on hand at work. I bought a stylish Eco tanka for the gym and the staff at Aspyre and of course Tina and Eloise have kept me motivated.
I’m looking forward to going on this journey with everyone for the next few weeks and making changes for a lifetime.
Sunday, March 25, 2012
Stress related adrenal fatigue
If you're feeling tired for no reason, having trouble getting out of bed in the morning and need coffee, energy drinks, salty or sweet snacks to keep going, then this may be of interest to you.
Feeling run down and stressed could mean you may be experiencing adrenal fatigue. Adrenal fatigue occurs when adrenal gland function becomes less than optimal—usually as a result of stress.
To find out more, visit www.adrenalfatigue.org and read about some tips to combat.
Feeling run down and stressed could mean you may be experiencing adrenal fatigue. Adrenal fatigue occurs when adrenal gland function becomes less than optimal—usually as a result of stress.
To find out more, visit www.adrenalfatigue.org and read about some tips to combat.
The importance of breakfast
If you're not used to eating breakfast, here's a few tips to help you potentially change a habit.
Why should you eat breakfast?
1. It's been 8 hours since you last ate so your body needs food. If you skip breakfast then at around 9:45am you get very hungry. The result? You head for the cafe and fill up on a muffin (which are actually small cakes), a slice or do a vending machine blitz. A quick snack hit but fat and sugar filled.
2. A good breakfast gives you the energy you need for a great day. It fills up your fuel tank so you can power through your day. You can then top up your tank with fruit, wholemeal breads and great protein like tuna, chicken and baked beans during the day.
3. It reduces stress. Having breakfast gets you to slow down just a bit and helps you ease into your day smoothly. Ever seen Mr. Bean get ready for work when he's late?!
4. If you're not seeing too much of your wife, husband or partner, then having breakfast together gives you some extra time!
If you don't like eating breakfast in the morning, try these simple tips:
- Have fruit like bananas, oranges and apples. Go for the slightly green bananas ones, they are less sweet
- Orange slices and a pot of yoghurt. Get fresh juice, a vitamin C hit and calcium in one go
- Make a smoothie. In a blender put yogurt, banana and any other healthy goodies you want. No blender? Just beat it all with a fork. Put in a thermo mug and drink on your way to work
- Toasted wholemeal bread. Put hummus and sliced tomatoes on top rather than sweet spreads
- Fruit salad, bircher muesli, wholemeal toast with sliced tomato
If you've got a big day ahead and you know you won't have time to eat properly then go for:
- Porridge. Make your own or buy microwave porridge. Done in the microwave in 5 minutes. To really stack the odds in your favour, throw on chopped nuts, linseed and fresh fruit.
- Bircher style Muesli. Very good for your insides!
No time in the morning? Then eat breakfast at work. Keep a supply of microwave porridge or cereal and a bowl of fruit in your office. While your PC is coming to life, heat up your porridge and slice up your banana.
Having breakfast stops you snacking on high fat and high sugar foods later in the day. It's a very simple way to lose weight plus you'll eat more fruit, more fibre and be less stressed - and that's all good!
This info is from the Cancer Society's LiveSmart website
Why should you eat breakfast?
1. It's been 8 hours since you last ate so your body needs food. If you skip breakfast then at around 9:45am you get very hungry. The result? You head for the cafe and fill up on a muffin (which are actually small cakes), a slice or do a vending machine blitz. A quick snack hit but fat and sugar filled.
2. A good breakfast gives you the energy you need for a great day. It fills up your fuel tank so you can power through your day. You can then top up your tank with fruit, wholemeal breads and great protein like tuna, chicken and baked beans during the day.
3. It reduces stress. Having breakfast gets you to slow down just a bit and helps you ease into your day smoothly. Ever seen Mr. Bean get ready for work when he's late?!
4. If you're not seeing too much of your wife, husband or partner, then having breakfast together gives you some extra time!
If you don't like eating breakfast in the morning, try these simple tips:
- Have fruit like bananas, oranges and apples. Go for the slightly green bananas ones, they are less sweet
- Orange slices and a pot of yoghurt. Get fresh juice, a vitamin C hit and calcium in one go
- Make a smoothie. In a blender put yogurt, banana and any other healthy goodies you want. No blender? Just beat it all with a fork. Put in a thermo mug and drink on your way to work
- Toasted wholemeal bread. Put hummus and sliced tomatoes on top rather than sweet spreads
- Fruit salad, bircher muesli, wholemeal toast with sliced tomato
If you've got a big day ahead and you know you won't have time to eat properly then go for:
- Porridge. Make your own or buy microwave porridge. Done in the microwave in 5 minutes. To really stack the odds in your favour, throw on chopped nuts, linseed and fresh fruit.
- Bircher style Muesli. Very good for your insides!
No time in the morning? Then eat breakfast at work. Keep a supply of microwave porridge or cereal and a bowl of fruit in your office. While your PC is coming to life, heat up your porridge and slice up your banana.
Having breakfast stops you snacking on high fat and high sugar foods later in the day. It's a very simple way to lose weight plus you'll eat more fruit, more fibre and be less stressed - and that's all good!
This info is from the Cancer Society's LiveSmart website
Wednesday, March 21, 2012
Foods that stress
We recently came across this article and thought it was relevant to some of the information Ben Warren has been talking about. Happy reading everyone!
Tuesday, March 20, 2012
Guest Bloggers: ACC Activesmart – My experience
We spoke to Ansonica Botha, a project manager for council, on how she's trying to incorporate exercise in to her lifestyle as part of the challenge. Find out how she got on.
I recently signed up for the “Healthy Lifestyle Challenge” and an important part of a healthy lifestyle is getting some exercise. But where to start? I didn’t want to sign up to a gym or join a class and felt a bit lost. Tina sent me the link to a very interesting site. It’s run by ACC and can be found here www.activesmart.co.nz
ActiveSmart provides free online and customised training plans that have been designed by experts for all levels of fitness and goals. You can set up a training plan to walk, run cycle or a combination of any or all of them. It covers beginners to advanced sports people. You can even train for a specific event and make sure you peak at the right time. The plans have been designed by expert fitness professionals, so it must be better than anything I can come up with on my own.
First thing I did was register. This was quick and easy. Next you pick your activity and goals. I picked the “Introduction to Running” plan. This plan guides you, over 6 weeks, to where you can run continuously for 20 minutes. That remains to be seen as I’ve never been much of a runner. A health questionnaire follows to make sure that the plan you picked isn’t too advanced for you and that it is safe for you to exercise.
From this information the website created a training plan for me.You can customise the training plan to fit your needs in the Training Plan view. In my case the plan showed my training days as Monday, Wednesday and Friday. I don’t like exercising on Fridays, so I just dragged the sessions to Tuesday, Thursday and Sunday. On training days you automatically receive an e-mail with information on your session. You record and track your progress and achievements on the website.
Once you have a plan, the site looks different when you load it. You are directed straight to your own personalised Dashboard with information and links relating to your training plan.
I have completed my first training session and I am looking forward to the next one.
I recently signed up for the “Healthy Lifestyle Challenge” and an important part of a healthy lifestyle is getting some exercise. But where to start? I didn’t want to sign up to a gym or join a class and felt a bit lost. Tina sent me the link to a very interesting site. It’s run by ACC and can be found here www.activesmart.co.nz
ActiveSmart provides free online and customised training plans that have been designed by experts for all levels of fitness and goals. You can set up a training plan to walk, run cycle or a combination of any or all of them. It covers beginners to advanced sports people. You can even train for a specific event and make sure you peak at the right time. The plans have been designed by expert fitness professionals, so it must be better than anything I can come up with on my own.
First thing I did was register. This was quick and easy. Next you pick your activity and goals. I picked the “Introduction to Running” plan. This plan guides you, over 6 weeks, to where you can run continuously for 20 minutes. That remains to be seen as I’ve never been much of a runner. A health questionnaire follows to make sure that the plan you picked isn’t too advanced for you and that it is safe for you to exercise.
From this information the website created a training plan for me.You can customise the training plan to fit your needs in the Training Plan view. In my case the plan showed my training days as Monday, Wednesday and Friday. I don’t like exercising on Fridays, so I just dragged the sessions to Tuesday, Thursday and Sunday. On training days you automatically receive an e-mail with information on your session. You record and track your progress and achievements on the website.
Once you have a plan, the site looks different when you load it. You are directed straight to your own personalised Dashboard with information and links relating to your training plan.
I have completed my first training session and I am looking forward to the next one.
Be Pure - Ben Warren's guide to healthy living
Last Tuesday we had the first session as part of the Healthy Lifestyle Challenge by Ben Warren, founder of Be Pure.
He told us our body completely renews itself every 7 years and that 3 billion of our cellular functions take place in water-so if we are dehydrated they are affected.
He also told us if you can’t pull the skin up in the small of your back you are likely to be dehydrated (if that sounds odd ask someone who went along to show you)!
If you want to hear more from Ben, like his Facebook page where he posts food ideas and healthy lifestyle options, or visit his website www.bepure.co.nz.
Listen to one of Ben's videos on Your ideal body with less stress which is a personal favourite of ours. This one is quite close to my heart as he discusses sources of stress, the importance of breath and posture in stress management, and the link between stress and weight loss.
Stress can make you gain fat faster than eating donuts! In the video Ben teaches you:
- This way of breathing will flatten your stomach faster than sit-ups
- How to balance your thyroid gland function for increased energy and weight loss
- Do you have the 21st Century stress syndrome?
- The right amount of exercise for you - it might be less than what you think
And if you like what you see, Ben is offering 7 free weekly email updates about how you can lose weight. Just sign up to his site.
He told us our body completely renews itself every 7 years and that 3 billion of our cellular functions take place in water-so if we are dehydrated they are affected.
He also told us if you can’t pull the skin up in the small of your back you are likely to be dehydrated (if that sounds odd ask someone who went along to show you)!
If you want to hear more from Ben, like his Facebook page where he posts food ideas and healthy lifestyle options, or visit his website www.bepure.co.nz.
Listen to one of Ben's videos on Your ideal body with less stress which is a personal favourite of ours. This one is quite close to my heart as he discusses sources of stress, the importance of breath and posture in stress management, and the link between stress and weight loss.
Stress can make you gain fat faster than eating donuts! In the video Ben teaches you:
- This way of breathing will flatten your stomach faster than sit-ups
- How to balance your thyroid gland function for increased energy and weight loss
- Do you have the 21st Century stress syndrome?
- The right amount of exercise for you - it might be less than what you think
And if you like what you see, Ben is offering 7 free weekly email updates about how you can lose weight. Just sign up to his site.
How to deal with caffeine withdrawals
We've heard a few reports of headaches occurring after the first week of the healthy lifestyle challenge.
One possible cause could be the result of withdrawal from caffeine.
Caffeine headaches can go on for days and the only relief is – you guessed it – more caffeine. Light is suddenly too bright to bear, concentration is impossible, and all one wants is relief. Many people reach for some over-the-counter drug but whoops! They all contain caffeine.
So why do we get a headache when we skip our morning cuppa joe? Caffeine acts as a powerful vasoconstrictor in the brain. That is, it constricts blood vessels in the brain and decreases circulation. Oxygen to the brain can be decreased up to 30%! When caffeine is not present, the sudden increased circulation causes major headaches.
Of course, a well-oxygenated brain is what we want for optimal health. You can avoid caffeine withdrawal headaches by slowly weaning yourself off of caffeine.
You’ll need some rest
Often the headaches are accompanied by more caffeine withdrawal symptoms. Fatigue is the next most common experience people have quitting caffeine. If you’ve been depending on caffeine to keep you going day after day, your body is going to need some rest. Think of your adrenal glands as exhausted horses that have been whipped way too long. Take away the whip and they want to lie down in their tracks! Make time to get some rest especially in the beginning of weaning off of caffeine.
Waking up is possible without caffeine
Since caffeine artificially increases cortisol production, the hormone that makes you wake up in the morning, people going through caffeine withdrawal can experience a hard time waking up without coffee as a stimulant. Once your adrenal glands have readjusted to their natural rhythm of producing cortisol in the morning without a stimulant, you won’t need a cup of coffee to wake you up.
Get some help from supplements
Decreased alertness, brain fogginess, inability to concentrate and feelings of decreased well-being including irritability and depression are frequently experienced during caffeine withdrawal. Don’t worry, there are herbal and nutritional supplements that can aid your recovery and make the transition easier.
Some people report feeling flu-like symptoms, muscle pain and even vomiting. That’s why we don’t recommend going cold-turkey! We’ve seen too many people suffer needlessly when they trying caffeine withdrawal suddenly.
It will be easier than you think
While this caffeine withdrawal phenomenon keeps millions of people addicted to their coffee habit, the good news is that you can avoid this pitfall by slowly weaning yourself off caffeine over a two to three week period. Many former coffee drinkers report that they can’t believe how much energy they have once they recover from the caffeine-driven roller coaster ride!
One possible cause could be the result of withdrawal from caffeine.
Caffeine headaches can go on for days and the only relief is – you guessed it – more caffeine. Light is suddenly too bright to bear, concentration is impossible, and all one wants is relief. Many people reach for some over-the-counter drug but whoops! They all contain caffeine.
So why do we get a headache when we skip our morning cuppa joe? Caffeine acts as a powerful vasoconstrictor in the brain. That is, it constricts blood vessels in the brain and decreases circulation. Oxygen to the brain can be decreased up to 30%! When caffeine is not present, the sudden increased circulation causes major headaches.
Of course, a well-oxygenated brain is what we want for optimal health. You can avoid caffeine withdrawal headaches by slowly weaning yourself off of caffeine.
You’ll need some rest
Often the headaches are accompanied by more caffeine withdrawal symptoms. Fatigue is the next most common experience people have quitting caffeine. If you’ve been depending on caffeine to keep you going day after day, your body is going to need some rest. Think of your adrenal glands as exhausted horses that have been whipped way too long. Take away the whip and they want to lie down in their tracks! Make time to get some rest especially in the beginning of weaning off of caffeine.
Waking up is possible without caffeine
Since caffeine artificially increases cortisol production, the hormone that makes you wake up in the morning, people going through caffeine withdrawal can experience a hard time waking up without coffee as a stimulant. Once your adrenal glands have readjusted to their natural rhythm of producing cortisol in the morning without a stimulant, you won’t need a cup of coffee to wake you up.
Get some help from supplements
Decreased alertness, brain fogginess, inability to concentrate and feelings of decreased well-being including irritability and depression are frequently experienced during caffeine withdrawal. Don’t worry, there are herbal and nutritional supplements that can aid your recovery and make the transition easier.
Some people report feeling flu-like symptoms, muscle pain and even vomiting. That’s why we don’t recommend going cold-turkey! We’ve seen too many people suffer needlessly when they trying caffeine withdrawal suddenly.
It will be easier than you think
While this caffeine withdrawal phenomenon keeps millions of people addicted to their coffee habit, the good news is that you can avoid this pitfall by slowly weaning yourself off caffeine over a two to three week period. Many former coffee drinkers report that they can’t believe how much energy they have once they recover from the caffeine-driven roller coaster ride!
How to combat snacking infront of the TV
Stop for a second and consider how much snacking goes on in front of the TV.
The average New Zealander spends 2-3 hours a night watching TV. That's about 8 ad breaks an hour for a total of 15-25 ad breaks a night. And, what happens when the ads come on? We head for the fridge just to ''see what's inside''.
So here's the TV snack attack plan; it'll help you manage the TV so you can manage your weight and be healthier.
Option 1:
Let's get to the source. If it's not there, you can't eat it! Do a pantry and fridge clear out. Find all the really high fat foods lurking in there, and if they are unopened, donate them to a local food collection bin. Except the ice cream of course - that'll have to go down the drain.
Replace big packets of treat foods with smaller packages. Ignore the 'value deals'. Paying $5 for 3 packets of chocolate biscuits doesn't make them last any longer, does it?! Go low fat and sugar. Buy lower fat and sugar substitutes if you feel like a treats.
Option 2:
Tame the TV. If you watch less TV, there will be fewer adverts to tempt you to the fridge.
The Ultimate - ditch the TV. Go cold turkey and learn to read again, talk to your husband, wife, partner, flatmate or neighbour (anyone who'll listen!), pat your pet, play with friends, get out more.
Hide it.
• Take your TV out of the lounge
• Pick one programme a night to watch then turn it off
• Remember 'Carless Days'? Have 'TV Free nights'
Change your TV habit
• Cut back on junk TV - do you really care who survives/marries/wins/outlasts each other?
• In between your favourite programmes, turn the TV off
• Have a list of things to do when the TV goes off
• Stack books and magazines next to your TV to distract you
If you're planning to hire a video, grab it during the day. There will be a better selection and you'll be less likely to grab chocolate and ice cream to go with the movie.
Aim to try 1 or 2 items from each option. You'll have more time, spend less snacking, still enjoy your favourite TV programmes and you might even find you sleep better. I know I do. Next week we'll look at 3 ways to fit in a great breakfast - a major strategy for stacking the odds in your favour.
The average New Zealander spends 2-3 hours a night watching TV. That's about 8 ad breaks an hour for a total of 15-25 ad breaks a night. And, what happens when the ads come on? We head for the fridge just to ''see what's inside''.
So here's the TV snack attack plan; it'll help you manage the TV so you can manage your weight and be healthier.
Option 1:
Let's get to the source. If it's not there, you can't eat it! Do a pantry and fridge clear out. Find all the really high fat foods lurking in there, and if they are unopened, donate them to a local food collection bin. Except the ice cream of course - that'll have to go down the drain.
Replace big packets of treat foods with smaller packages. Ignore the 'value deals'. Paying $5 for 3 packets of chocolate biscuits doesn't make them last any longer, does it?! Go low fat and sugar. Buy lower fat and sugar substitutes if you feel like a treats.
Option 2:
Tame the TV. If you watch less TV, there will be fewer adverts to tempt you to the fridge.
The Ultimate - ditch the TV. Go cold turkey and learn to read again, talk to your husband, wife, partner, flatmate or neighbour (anyone who'll listen!), pat your pet, play with friends, get out more.
Hide it.
• Take your TV out of the lounge
• Pick one programme a night to watch then turn it off
• Remember 'Carless Days'? Have 'TV Free nights'
Change your TV habit
• Cut back on junk TV - do you really care who survives/marries/wins/outlasts each other?
• In between your favourite programmes, turn the TV off
• Have a list of things to do when the TV goes off
• Stack books and magazines next to your TV to distract you
If you're planning to hire a video, grab it during the day. There will be a better selection and you'll be less likely to grab chocolate and ice cream to go with the movie.
Aim to try 1 or 2 items from each option. You'll have more time, spend less snacking, still enjoy your favourite TV programmes and you might even find you sleep better. I know I do. Next week we'll look at 3 ways to fit in a great breakfast - a major strategy for stacking the odds in your favour.
Walk Lake Runanga in Easter
On Sunday 8 April, join the Runanga community for a walk around the beautiful Lake Runanga.
Yes, it's Easter Sunday. But what better way to walk off those easter eggs than an 11km cruisey walk over farm tracks and rolling, grassy hills?
If you're keen, meet at the Runanga Marae on the Napier-Taihape Road 6km from Omahu Village at 8.30am. You'll then catch a mini-bus up Awahur Road. But be sure to register your interest first by contacting Mane Adams on email runangamarae@vodafone.co.nz
Eight major principles for a healthy life
What's secret to a healthy life? We've got eight tips that'll be sure to make you look and feel better. These were written by a 75-year old Wellington Osteopath who looks in his 50s.
1. Air. Are you breathing in plenty of fresh air? Do you take a good deep lungful occasionally, or are you one of those shallow breathers I encounter in my clinic? Pure, clean fresh air is rich in "negative ions" which will help to purify your blood, boost your immune system, reduce blood pressure, improve your mood, build stamina and do so much more. It's so good and you will fee major benefits from this pure fresh pill several times daily. Try a slow deep breath from time to time, you will be amazed at how quick you can achieve a "mini rejuvenation" You feel almost "dizzy" when you take three deep inspirations, this is due to the increased oxygen to the brain. Now imagine the benefits to your brain if you breathe...deeply and regularly.
2. Water. Yes, you know the your body is made up primarily from this water, over 70% of your body in fact is water. But how many of you know the basics to good health? Do coffee, tea and wine account for water? No, they only serve to dehydrate the body. Drink more and feel better - try it, you might like it. Your brain certainly will... when it is sufficiently hydrated.
3. Balanced Nutrition. Fresh fruits, fresh vegetables, complex carbohydrates (whole grains), essential amino acids (lean meats), vitamins and minerals (health foods in general. Eat smaller meals more frequently will be found to have many benefits over three meals, especially if you are active. Again, basic is best, try not to complicate your meals, your digestion works best with a small selection of top quality organic foods. Eat junk and you will feel like it ...one day.
4. Lymphasising and Exercise. Your lymphatic system is a system of vessels connected up throughout your body, carrying important immune cells throughout the system. Lymph nodes are the filtration stations. Deep breathing and vigourous exercise (especially tramping, swimming, cycling, deep tissue massage and using a rebounder - mini trampoline) all help to stimulate and increase your immune system's activity. Those who engage in regular vigourous activity can tell you just how good it feels. What they don't tell you is that they rarely if ever get sick, because their immune system is working at peak efficiency. How does that sound? The benefits are too numerous to mention. You don't need to work too hard either, just regular daily exercise with occasional bursts of higher intensity output is all it takes. This is called interval exercise and has been found to confer amazingly more benefits over just plain old exercising. Try it, you might just like it. Move it or lose it ....eventually.
5. Rest. Do you take any mini breathers throughout your day, or do you just go like a hurricane from morning to lunch, take a short break, and then fly through your afternoon? Try a mini nap around 3.00, you when you hit a low spot. By taking regular breaks (away from computers, phones, etc) you will automatically reduce your stress load, resulting in a more relaxed you. People tend to like those who are the most relaxed, because it helps them to feel relaxed. It's a win win situation. If you try this, I know you will like it...because others will.
6. Sunlight. Do you try to catch the sun's rays when you can, or are you scared you will end up with melanoma because the TV tells you so? Never fear the sun, just respect it and try to get a few minutes here and there in the sunlight. Research has found that people who get regular morning sun tend to sleep better and deeper, are less irritable and have very little mood issues. People who live near the sun tend to be less gloomy than those who near the poles - a fact.
7. PMA (positive mental attitude). A positive mind is a happy mind. Negativity is a condition that will keep you in a state of unwellness, and has no place if you are looking for a healthy and happy life. Love, contentment, happiness and laughter are all positive and highly encouraged if you want and long and healthy life. Do you smell the roses or look for the cacti in your life? Negative people love negativity, positive people love positivity...what do you love?
8. A Purpose in Your Life. Do you wake up each day looking forward to what each day has to offer, or is each day just drudgery? Happy and healthy people know that a great life comes about when you live for the moment and enjoy the small things rather than defer happiness until the kids grow up or when I "win Lotto", etc. Do you have a reason to get up each day? Having a purpose in life to me personally means making a difference in other people's lives. What's your purpose, have you set any short and long term goals...in your life?
1. Air. Are you breathing in plenty of fresh air? Do you take a good deep lungful occasionally, or are you one of those shallow breathers I encounter in my clinic? Pure, clean fresh air is rich in "negative ions" which will help to purify your blood, boost your immune system, reduce blood pressure, improve your mood, build stamina and do so much more. It's so good and you will fee major benefits from this pure fresh pill several times daily. Try a slow deep breath from time to time, you will be amazed at how quick you can achieve a "mini rejuvenation" You feel almost "dizzy" when you take three deep inspirations, this is due to the increased oxygen to the brain. Now imagine the benefits to your brain if you breathe...deeply and regularly.
2. Water. Yes, you know the your body is made up primarily from this water, over 70% of your body in fact is water. But how many of you know the basics to good health? Do coffee, tea and wine account for water? No, they only serve to dehydrate the body. Drink more and feel better - try it, you might like it. Your brain certainly will... when it is sufficiently hydrated.
3. Balanced Nutrition. Fresh fruits, fresh vegetables, complex carbohydrates (whole grains), essential amino acids (lean meats), vitamins and minerals (health foods in general. Eat smaller meals more frequently will be found to have many benefits over three meals, especially if you are active. Again, basic is best, try not to complicate your meals, your digestion works best with a small selection of top quality organic foods. Eat junk and you will feel like it ...one day.
4. Lymphasising and Exercise. Your lymphatic system is a system of vessels connected up throughout your body, carrying important immune cells throughout the system. Lymph nodes are the filtration stations. Deep breathing and vigourous exercise (especially tramping, swimming, cycling, deep tissue massage and using a rebounder - mini trampoline) all help to stimulate and increase your immune system's activity. Those who engage in regular vigourous activity can tell you just how good it feels. What they don't tell you is that they rarely if ever get sick, because their immune system is working at peak efficiency. How does that sound? The benefits are too numerous to mention. You don't need to work too hard either, just regular daily exercise with occasional bursts of higher intensity output is all it takes. This is called interval exercise and has been found to confer amazingly more benefits over just plain old exercising. Try it, you might just like it. Move it or lose it ....eventually.
5. Rest. Do you take any mini breathers throughout your day, or do you just go like a hurricane from morning to lunch, take a short break, and then fly through your afternoon? Try a mini nap around 3.00, you when you hit a low spot. By taking regular breaks (away from computers, phones, etc) you will automatically reduce your stress load, resulting in a more relaxed you. People tend to like those who are the most relaxed, because it helps them to feel relaxed. It's a win win situation. If you try this, I know you will like it...because others will.
6. Sunlight. Do you try to catch the sun's rays when you can, or are you scared you will end up with melanoma because the TV tells you so? Never fear the sun, just respect it and try to get a few minutes here and there in the sunlight. Research has found that people who get regular morning sun tend to sleep better and deeper, are less irritable and have very little mood issues. People who live near the sun tend to be less gloomy than those who near the poles - a fact.
7. PMA (positive mental attitude). A positive mind is a happy mind. Negativity is a condition that will keep you in a state of unwellness, and has no place if you are looking for a healthy and happy life. Love, contentment, happiness and laughter are all positive and highly encouraged if you want and long and healthy life. Do you smell the roses or look for the cacti in your life? Negative people love negativity, positive people love positivity...what do you love?
8. A Purpose in Your Life. Do you wake up each day looking forward to what each day has to offer, or is each day just drudgery? Happy and healthy people know that a great life comes about when you live for the moment and enjoy the small things rather than defer happiness until the kids grow up or when I "win Lotto", etc. Do you have a reason to get up each day? Having a purpose in life to me personally means making a difference in other people's lives. What's your purpose, have you set any short and long term goals...in your life?
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