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Thursday, April 14, 2016
Friday, March 25, 2016
You'll never press snooze again: 5 surprising ways to make waking up a breeze
1. Prep For Success
Lay out workout clothes the night before. It's much easier to leap out of bed and lace up your running shoes when they're the first thing you see. If you have time, plan your daytime outfit too.
You'll soon discover you have more time to enjoy a healthy breakfast and squeeze in a little more cardio!
2. Your Alarm Matters
Say no to jarring alarms that put you in a bad mood the minute you wake up. Instead, choose a sound that makes you feel good, whether it's a peaceful melody or an upbeat song.
If you use your phone to wake up, rename your alarm with a goal! You can't press snooze to a line like, "Feel amazing for my reunion!" or "Complete that race like a rock star!"
3. Turn it UP!
There's nothing like blasting jams bright and early in the morning — and maybe dancing a little bit while you get ready.
Doing this not only puts a pep in your step, but it also helps your body warm up for that sweat session!
4. But first, coffee!
It's no secret that we love coffee. For a surefire morning boost, set your coffee machine to start brewing a few minutes before your alarm goes off.
The energizing aroma will beckon you out of bed like nothing else. If you prefer cold brew, prep a batch the night before.
5. Your dreams are your reality!
Visualization is one of our top secrets to success! All you need to do is spend a few minutes before you go to bed and first thing in the morning to visualize exactly what you want to achieve.
Visualize yourself confidently rocking your favorite jeans, finishing that race, feeling healthy and having tons of energy. Talk about motivating!
Golden Guidelines for Brain Health
Foods to Avoid:
The "Great White Hazards" white flour products, white potatoes, white rice, sugar/sweets
Trans fats-- strictly avoid processed or fast foods made with partially hydrogenated oils (check labels), stick margarine, and shortening
Limit saturated fats-- red meat, whole dairy productsm butter, and palm oil
All sugary beverages-- soda, fruit drinks, sport drinks, etc.
Excess alcohol-- limit to 1 drink or less daily
The "Great White Hazards" white flour products, white potatoes, white rice, sugar/sweets
Trans fats-- strictly avoid processed or fast foods made with partially hydrogenated oils (check labels), stick margarine, and shortening
Limit saturated fats-- red meat, whole dairy productsm butter, and palm oil
All sugary beverages-- soda, fruit drinks, sport drinks, etc.
Excess alcohol-- limit to 1 drink or less daily
Help your body defy gravity
Lifting weights gives your body a total lift, especially arms and chest, areas that give away your age fastest.
You can fight gravity by toning and tightening these areas. You are not destined to wear long sleeves to hide flabby underarms anymore!
The key: You have to work at it and be consistent or you won’t see results.
You can fight gravity by toning and tightening these areas. You are not destined to wear long sleeves to hide flabby underarms anymore!
The key: You have to work at it and be consistent or you won’t see results.
Immunity Essentials
My desire to stay well has much more to do with building my immune system all year-round rather than just surviving this year’s holiday or flu season. Nearly 1 of every 2 men, and 1 of every 3 women will be faced with a cancer diagnosis and it’s imperative to continuously support and build up your immune function to live cancer free and healthy!
Seasonal changes, aging, and stresses of the holiday’s can suppress your immune system and leave you depleted by the beginning of the New Year. Using natural supplements, foods, and lifestyle changes throughout the year can help your maintain your strength and stay well. NOW is the time to put these immune powerhouses into practice for the entire year.
Here are my ESSENTIAL IMMUNITY BOOSTERS:
#1. My personal favorite…SLEEP. Poor sleep interferes with your immune function, multiplies your chances of getting sick, decreases longevity, and drastically affects your ability to fight cancer. Less than 7 hours a night and you’re doing yourself a health disservice! Read more about the importance of sleep and how to maximize your sleep benefit here.
#2. It thrills me to see TURMERIC more widely available. Turmeric is a cancer cell destroyer and works on nearly every type of cancer. It’s active compound, curcumin, has the ability to simultaneously kill and promote healthy cellular growth. I suggest juicing or taking in capsule form (organic only) for highest benefit, you need a minimum of 95% curcuminoids and 3 grams 3-4 times daily. I recommend Organic India Turmeric Supplementsor Gaia Herbs Supreme Turmeric Capsules.
#3. I grew up banned from eating them, but MEDICINAL MUSHROOMS are potent immune boosters and should be a part of your health routine. The Shiitake, Reishi, and Maitake mushroom stimulate the immune system, build up our resistance to viruses, and block tumor formation. The ABM mushroom (Agaricus Blazel Murill) is clinically the strongest cancer fighting and immune boosting mushroom available. Don’t like the flavor? Can’t easily find them available to cook with? Not a problem, you can find high quality mushroom supplements here.
#4. Increasing your VITAMIN C dosage is one of the easiest ways to boost immune function. Low levels of C are linked to infection and disease. Vitamin C is not dangerous in heavy doses, showing no side effects from increase. Lyphospheric Vitamin C can break cell’s lipid barriers and increase absorption by up to 90% preventing viruses, disease, cancer, and improving cardiovascular health. You can also supplement with one of my favorites, Pure Synergy’s Pure Radiance Vitamin C Capsules.
#5. Another cancer fighting vitamin, VITAMIN D has been clinically tested to reduce risk of 17 different types of cancer. Vitamin D deficiency is linked to auto-immune disorders and directly correlated to cancer deaths. The vitamin helps kill viruses, fungi, and bacteria. Sunshine is still your best source of vitamin D, I recommend 20-30 minutes a day in direct sun with exposed skin (early morning or late afternoon are great times). Another great option is an easy to take, daily drop of Thorne Vitamin D/K2 Supplement.
#6. Nothing works for boosting my immune system or spirit more than a homemade bowl of CHICKEN SOUP. There is a reason why this is a go-to for cold and flu season, the chicken provides cysteine and amino acid that breaks up congestion, while the hot soup can strengthen the movement of white blood cells and the broth is ultra hydrating. Any combination of bone in chicken and broth slow cooked with celery, onion, carrot, and herbs is all it takes! Here is my recipe.
#7. While a plant-based diet reduces inflammation and creates an alkaline environment, your body needs ZINC for immune support. If you’re deficient, animal products are better sources than plant, think only organic grass fed beef, chicken, shellfish, or lamb. Zinc builds immunity and is actually very anti-inflammatory. Vegetarians, be sure to intake good amounts of legumes and nuts to maintain your intake or supplement with Ortho-Molecular Reacted Zinc or Thorne Research Zinc-Citrate.
#8. I love the taste and loathe the stinky breathe, but GARLIC is well worth it! The sulfuric acid compounds in garlic are strong enough to eliminate bacteria and infections while studies show that garlic consumption may reduce the risk of developing several types of cancer, especially cancers of the gastrointestinal tract. Use fresh garlic for max benefit as heat can decrease the potency.
#9. I eat two Brazil nuts a day to keep my SELENIUM levels where they should be. You may not hear of selenium as much as other immune booster’s on this list, but it’s very important in cancer fighting. Selenium reduces the risk of several cancers and it’s considered a “miracle mineral” for its immune boosting qualities. If you would prefer to take your selenium in supplement form, Thorne Selemonethionine is a good start.
#10. Whether you’re making the choice to nourish your newborn or an adult who needs immune support, COLOSTROM is amazing. Colostrum is in the breast milk of all mammals post birth and serves the purpose to build up the newborn immune system and promote growth. You can purchase colostrum to rebuild the immune system and destroy bacteria and viruses.
Seasonal changes, aging, and stresses of the holiday’s can suppress your immune system and leave you depleted by the beginning of the New Year. Using natural supplements, foods, and lifestyle changes throughout the year can help your maintain your strength and stay well. NOW is the time to put these immune powerhouses into practice for the entire year.
Here are my ESSENTIAL IMMUNITY BOOSTERS:
#1. My personal favorite…SLEEP. Poor sleep interferes with your immune function, multiplies your chances of getting sick, decreases longevity, and drastically affects your ability to fight cancer. Less than 7 hours a night and you’re doing yourself a health disservice! Read more about the importance of sleep and how to maximize your sleep benefit here.
#2. It thrills me to see TURMERIC more widely available. Turmeric is a cancer cell destroyer and works on nearly every type of cancer. It’s active compound, curcumin, has the ability to simultaneously kill and promote healthy cellular growth. I suggest juicing or taking in capsule form (organic only) for highest benefit, you need a minimum of 95% curcuminoids and 3 grams 3-4 times daily. I recommend Organic India Turmeric Supplementsor Gaia Herbs Supreme Turmeric Capsules.
#3. I grew up banned from eating them, but MEDICINAL MUSHROOMS are potent immune boosters and should be a part of your health routine. The Shiitake, Reishi, and Maitake mushroom stimulate the immune system, build up our resistance to viruses, and block tumor formation. The ABM mushroom (Agaricus Blazel Murill) is clinically the strongest cancer fighting and immune boosting mushroom available. Don’t like the flavor? Can’t easily find them available to cook with? Not a problem, you can find high quality mushroom supplements here.
#4. Increasing your VITAMIN C dosage is one of the easiest ways to boost immune function. Low levels of C are linked to infection and disease. Vitamin C is not dangerous in heavy doses, showing no side effects from increase. Lyphospheric Vitamin C can break cell’s lipid barriers and increase absorption by up to 90% preventing viruses, disease, cancer, and improving cardiovascular health. You can also supplement with one of my favorites, Pure Synergy’s Pure Radiance Vitamin C Capsules.
#5. Another cancer fighting vitamin, VITAMIN D has been clinically tested to reduce risk of 17 different types of cancer. Vitamin D deficiency is linked to auto-immune disorders and directly correlated to cancer deaths. The vitamin helps kill viruses, fungi, and bacteria. Sunshine is still your best source of vitamin D, I recommend 20-30 minutes a day in direct sun with exposed skin (early morning or late afternoon are great times). Another great option is an easy to take, daily drop of Thorne Vitamin D/K2 Supplement.
#6. Nothing works for boosting my immune system or spirit more than a homemade bowl of CHICKEN SOUP. There is a reason why this is a go-to for cold and flu season, the chicken provides cysteine and amino acid that breaks up congestion, while the hot soup can strengthen the movement of white blood cells and the broth is ultra hydrating. Any combination of bone in chicken and broth slow cooked with celery, onion, carrot, and herbs is all it takes! Here is my recipe.
#7. While a plant-based diet reduces inflammation and creates an alkaline environment, your body needs ZINC for immune support. If you’re deficient, animal products are better sources than plant, think only organic grass fed beef, chicken, shellfish, or lamb. Zinc builds immunity and is actually very anti-inflammatory. Vegetarians, be sure to intake good amounts of legumes and nuts to maintain your intake or supplement with Ortho-Molecular Reacted Zinc or Thorne Research Zinc-Citrate.
#8. I love the taste and loathe the stinky breathe, but GARLIC is well worth it! The sulfuric acid compounds in garlic are strong enough to eliminate bacteria and infections while studies show that garlic consumption may reduce the risk of developing several types of cancer, especially cancers of the gastrointestinal tract. Use fresh garlic for max benefit as heat can decrease the potency.
#9. I eat two Brazil nuts a day to keep my SELENIUM levels where they should be. You may not hear of selenium as much as other immune booster’s on this list, but it’s very important in cancer fighting. Selenium reduces the risk of several cancers and it’s considered a “miracle mineral” for its immune boosting qualities. If you would prefer to take your selenium in supplement form, Thorne Selemonethionine is a good start.
#10. Whether you’re making the choice to nourish your newborn or an adult who needs immune support, COLOSTROM is amazing. Colostrum is in the breast milk of all mammals post birth and serves the purpose to build up the newborn immune system and promote growth. You can purchase colostrum to rebuild the immune system and destroy bacteria and viruses.
Your Body On… A Dance Party
Boost Memory ~ Dance not only instills grace, but it also helps you age gracefully. According to a study in The New England Journal of Medicine, dancing may boost your memory and prevent you from developing dementia as you get older. Science reveals that aerobic exercise can reverse volume loss in the hippocampus, the part of the brain that controls memory. The hippocampus naturally shrinks during late adulthood, which often leads to impaired memory and sometime dementia.
Improve Flexibility ~ Those plies and arabesques that ballet dancers practice aren't just for aesthetics - they also increase flexibility and reduce stiffness. You can skip the ballet slippers and still reap the benefits of ballet by practicing some simple stretches at home. Increasing your flexibility will help ease joint pain and post-exercise soreness.
Reduce Stress ~ If you're feeling tense or stressed out, you might want to grab a partner, turn up the music, and tango! In a controlled study in the Journal of Applied Gerontology, researchers found that partner dance and musical accompaniment can help you bring about stress relief.
Diminish Depression ~ Dancing really does lift your spirits, according to a study that tested the effects of dancing on people with depression. Patients who participated in a upbeat group dance showed the fewest depression symptoms and the most vitality. Got the blues? Grab a friend and go out dancing!
Help Your Heart ~ Dance is great activity for those at risk for cardiovascular disease. People with hart failure who took up waltzing improved their heart healthy, breathing, and quality of life significantly compared to those who biked or walked on a treadmill for exercise.
Lose Weight - Bored with your bicycle? A study in the Journal of Physiological Anthropology found that an exercise program of aerobic dance training is just as helpful for losing weight and increasing aerobic power as cycling and jogging.
Balance Better ~ If you are nervous about falling as you get older, some dance lessons might help ease your worries, according to a study in the Journal of Aging and Physical Activity that showed tango dancing can improve balance in aging adults. Dancing requires a lot of fast movements and good posture, so frequent dancing will help you stabilize and gain better control of your body.
Increase Energy ~ Can't seem to find your get-up-and-go? Taking a dance class might help. Research found that a weekly dance program could improve your physical performance and increase energy levels among adults.
Make Friends ~ A dance class is the perfect setting to make new friends and branch out socially. Maintaining positive relationships may just rank up there with healthy eating and exercise. Being socially engaged leads to increased happiness, reduced stress, and a stronger immune system.
There are many forms of dance, belly dancing, ballet, salsa, ballroom, hip-hop, square dancing etc. If it has been a while since you've been on the dance floor why don't start by taking our Zumba classes offered by Tina Zukaitis at our Homestead at Hartness location. Please call 864-420-3371 if you are interested in signing up for in studio Zumba classes and Aqua Zumba!
Simple Tips for Healthy Eyes
Your eyes are an important part of your health.
There are many things you can do to keep them healthy and make sure you are seeing your best. Follow these simple steps for maintaining healthy eyes well into your golden years.
Have a comprehensive dilated eye exam.
You might think your vision is fine or that your eyes are healthy, but visiting your eye care professional for a comprehensive dilated eye exam is the only way to really be sure. When it comes to common vision problems, some people don’t realize they could see better with glasses or contact lenses. In addition, many common eye diseases such as glaucoma, diabetic eye disease and age-related macular degeneration often have no warning signs. A dilated eye exam is the only way to detect these diseases in their early stages.
During a comprehensive dilated eye exam, your eye care professional places drops in your eyes to dilate, or widen, the pupil to allow more light to enter the eye the same way an open door lets more light into a dark room. This enables your eye care professional to get a good look at the back of the eyes and examine them for any signs of damage or disease. Your eye care professional is the only one who can determine if your eyes are healthy and if you’re seeing your best.
Know your family’s eye health history. Talk to your family members about their eye health history. It’s important to know if anyone has been diagnosed with a disease or condition since many are hereditary. This will help to determine if you are at higher risk for developing an eye disease or condition.
Eat right to protect your sight.
During a comprehensive dilated eye exam, your eye care professional places drops in your eyes to dilate, or widen, the pupil to allow more light to enter the eye the same way an open door lets more light into a dark room. This enables your eye care professional to get a good look at the back of the eyes and examine them for any signs of damage or disease. Your eye care professional is the only one who can determine if your eyes are healthy and if you’re seeing your best.
Know your family’s eye health history. Talk to your family members about their eye health history. It’s important to know if anyone has been diagnosed with a disease or condition since many are hereditary. This will help to determine if you are at higher risk for developing an eye disease or condition.
Eat right to protect your sight.
You’ve heard carrots are good for your eyes. But eating a diet rich in fruits and vegetables, particularly dark leafy greens such as spinach, kale, or collard greens is important for keeping your eyes healthy, too.i Research has also shown there are eye health benefits from eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut.
Maintain a healthy weight.
Maintain a healthy weight.
Being overweight or obese increases your risk of developing diabetes and other systemic conditions, which can lead to vision loss, such as diabetic eye disease or glaucoma. If you are having trouble maintaining a healthy weight, talk to your doctor.
Wear protective eyewear.
Wear protective eyewear.
Wear protective eyewear when playing sports or doing activities around the home. Protective eyewear includes safety glasses and goggles, safety shields, and eye guards specially designed to provide the correct protection for a certain activity. Most protective eyewear lenses are made of polycarbonate, which is 10 times stronger than other plastics. Many eye care providers sell protective eyewear, as do some sporting goods stores.
Quit smoking or never start.
Quit smoking or never start.
Smoking is as bad for your eyes as it is for the rest of your body. Research has linked smoking to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage, all of which can lead to blindness.ii,iii
Be cool and wear your shades.
Be cool and wear your shades.
Sunglasses are a great fashion accessory, but their most important job is to protect your eyes from the sun’s ultraviolet rays. When purchasing sunglasses, look for ones that block out 99 to 100 percent of both UV-A and UV-B radiation.
Give your eyes a rest.
Give your eyes a rest.
If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain.
Clean your hands and your contact lenses properly.
Clean your hands and your contact lenses properly.
To avoid the risk of infection, always wash your hands thoroughly before putting in or taking out your contact lenses. Make sure to disinfect contact lenses as instructed and replace them as appropriate.
Practice workplace eye safety.
Practice workplace eye safety.
Employers are required to provide a safe work environment. When protective eyewear is required as a part of your job, make a habit of wearing the appropriate type at all times and encourage your coworkers to do the same.
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