Healthy Tip # 193

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Another healthy tip courtesy of Debbie Mandel

stressStress stands at the root of disease process for both mind and body via inflammation. Stress triggers disordered eating, sleepless nights, chronic pain and saps your energy. Therefore learning how to manage stress will generate health and happiness. Since stress is cumulative, you can begin by learning how to handle the small stressors. The large stressors, like a hurricane or fiscal cliff, you have no control over, but the little ones like learning how to say no when you are too tired, or letting go of a perceived slight, will greatly improve your relationship with others, especially the relationship you have with yourself. To manage the small stressors which come your way:

.. Be aware. Helicopter over yourself and when you feel anxious or angry, observe it and realize what is setting you off.

.. Let it go. Everyone experiences daily “road rages.” Don’t take it personally and move on.

.. Get into the habit of making a positive story about the perceived facts instead of a negative one. Soon you will be doing this automatically.

.. Life is a sit-com. Don’t take yourself so seriously. Humor is a great way to reduce stress to absurdity.

– Debbie Mandel, M.A., Radio Host/Websites Host/Speaker/Fitness and Stress Management Expert, Author of Turn On Your Inner Light: Fitness for Body, Mind and Soul

Healthy Tip # 185

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Another healthy tip courtesy of Lisa Bahar

My tips:

smileGentle smile exercise. Each day try to do a gentle smile, it tells your brain to calm and be content. Then, soften your gaze, loosen your lips, take the tongue off the roof of your mouth and open your lips slightly (sounds kind of racy), but it works to calm your mind and body when you do your gentle smiles throughout the day. Try gentle smiles first thing in the morning, smile when you drive, smile to the person in the line in front of you. Smile when you feel irritated and WANT to change your mind, this may require some positive self talk and breathing. As you practice this exercise, their is a strong likelihood you will begin to notice more positive emotions occurring in your daily life, which enhances well being and overall health.

Be interested in others. Actually listen with interest as someone is sharing with you or wanting to talk to you about something they are experiencing. Listen intently and maintain your focus. Ironically, you may find that people think you are such a great conversationalist and really all you are doing is listening to someone genuinely interested in them and how they are feeling in that moment. This will help you connect with other people and enjoy your time with them. It is very fulfilling to you.

Give someone a compliment each day, even if it is you. It may be hard to give ourselves those cheer leading statements in life, give them to others too, even if it is small, be encouraging in life, and consider that everyone may need a validation sometimes, including you.

Lisa Bahar, LMFT, LPCC, Licensed Marriage and Family Therapist, Licensed Professional Clinical Counselor

Healthy Tip # 184

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Another healthy tip courtesy of Mariana Abeid-McDougall

applevectorsmallStop dieting, learn about proper portion sizes, and maintain a simple exercise regimen that you enjoy. Most dieters end up gaining their weight back and more. By eating what you enjoy but in smaller portions, and maintaining an exercise regimen that you enjoy and are likely to continue doing for life, your are much more likelyto lose weight and keep it off in 2013.

– Mariana Abeid-McDougall, BPHE, BA, BEd, CPT, CK, Owner, Personal Trainer, Achiever Fitness

Healthy Tip # 183

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Another healthy tip courtesy of Jamie Eslinger

My best tip for a healthier lifestyle is to embrace forgiveness.

friendHanging on to old hurts, anger and unresolved feelings cause mental and emotional blocks that hold you back from reaching the important health goals in your life. This year, don’t let your past hold you back.

Try this three-step process to embrace forgiveness:

1) Make a list of everyone that has ever hurt or constrained your life.

2) Choose one person on that list and write a thank you letter to them (instead of an angry letter, think of it as a love letter).

3) Mail the letter.

– Jamie Eslinger, Life, Health & Wellness Coach, Founder, The Promise Daily

Healthy Tip # 182

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Another healthy tip courtesy of Ronald Kaufman

WriterA major tool to a healthy lifestyle is to use visualization. First, write down how you want to be mentally, physically, and emotionally. What would you see, hear, and feel (physically and emotionally) that’s proof and evidence that your health goals have been achieved? How would you look, what activities would you be engaging in, what kind of conversations would you be having, and what would you be feeling? Then when you have a convenient time, close your eyes and visualize yourself having achieved your health goals. See yourself in the scene as if watching a video of you succeeding.

Also, do visualizations of you telling others how you did it, how you achieved your goals. For over 15 years I’ve been a seminar leader and executive coach, after a career in the entertainment business doing production and promotion. Some of my topics are “Presentation Skills,” “Media Skills,” “Job Interviewing,” and “Negotiation,” for companies such as Microsoft, Dole Foods, and Hilton Hotels. I’m also the author of the book “Anatomy of Success,” which is on goal setting, communication skills, self-awareness, relationship compatibility, and motivation.

– Ronald Kaufman, Author, “Anatomy of Success

Healthy Tip # 181

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Another healthy tip courtesy of Tim Marsh

applevectorsmallTim Marsh’s number 1 tip for a healthier lifestyle is abolishing all sugar.

“It’s super hard to do, but I lose 25kg dropping from 88kg to 63kg and vastly improving my health, by exercising more and cutting all sugar out. I did this over two years (there are no short cuts) and have stayed at that weight for 5 years. I can eat what I want now, it’s great!”

Tim Marsh of cycling travel

Healthy Tip # 180

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Another healthy tip courtesy of Reeshemah Holmes

saladplateAs a Certified Health Coach that specializes in Natural Weight Loss ONE THING that each individual can do is add 5 raw whole fruits and vegetables to their daily diet. While this may not sound like much, You would be surprised how:

1) MORE fresh fruit and vegetables eaten throughout the day works to improve and speed up the metabolism.

2) The additional roughage is good for the digestive system.

3) These fresh fruits and veggies spaced out during the day help keep you full so you make better food choices when it is time to eat!

My clients who have tried this one thing alone report how quickly this gets them on the road to healthy eating and the easy part is that most fresh fruits and veggies (applies to oranges, peaches, pears, carrots, celery, tomatoes, cucumbers and more) are already packed conveniently TO GO!

– Reeshemah Holmes, Certified Health Coach, Certified Nutritionist, http://www.whatamieatingtostayalive.com

Healthy Tip # 179

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Another healthy tip courtesy of Doreen Foxwell

One thing the everyday person can do to get one step closer to a healthier lifestyle

girlcomputerAs a yoga professional I highly recommend that you take a few minutes every day free of all electronics ( cell phones, computers, smart tablets, tv, radio, etc…). Sit comfortably in silence. Breathing in and out for several minutes without moving, doing, speaking..If possible go outside in nature. However if you live in a cold, snowy climate, find a place in your home free of clutter and distractions. Take these few moments each day to settle your mind, relax your body, calm your nerves, and just be present. Namaste’

Doreen Foxwell, Owner of The Children’s School of Yoga

Healthy Tip # 178

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Another healthy tip courtesy of Sophie Skover

Health tip: Mindfulness to set goals! (the first place to start)

brainThe mind that sees no direction will just wander. If you want to find your way in 2013 it is imperative to set goals from a mindful place. The way I instruct my clients to do this is to first start with re-organizing the mind by silencing the chatter, becoming solution oriented, and then learning to live in the moment. Once the mind is calm and balanced, it is time for reflection of past accomplishments and to look at goal setting behaviors. After that is I encourage people to set 2 goals: one that will take a month and one that could take up to six months. So they are working on short term and long term at the same time. The achievement of the short term will then fuel the long term goal.

Setting goals in general, I believe, will make you more aware of you. This awareness can then bleed into many areas of your life if you let it. Then only downside to setting goals is getting so locked into a specific number (money or weight) that it affects all areas of your life and makes you grumpy. I encourage people to set goals, work towards them, but also be a positive contributor to all aspects of their life.

– Sophie Skover, “The Food Craving Coach”, is the author of The Continuous Appetite, a life coach, and inspirational speaker, who works to help others experience harmony in their lives.

Healthy Tip # 176

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Another healthy tip courtesy of Simon A. Rego, PsyD, ABPP, ACT

Part 2 from Dr. Rego –

WriterMy health tip would be to start by ‘tracking’ whatever it is you want to change! Study after study has found that by tracking a behavior closely, we give ourselves the best chances of changing it. For example, if you want to improve your diet, make a deal with yourself to write down everything you eat and drink, before you eat or drink it and note the calories it contains. If you want to improve your level of fitness, write out a weekly plan for when and where you will exercise ahead of time, and then write down what form of exercise you did and how many calories your burned each time. Many apps can be downloaded to help with these forms of tracking – or you can use a good, old fashioned pen and paper. The magic is in the tracking – not the tool used for it.

– Dr. Simon Rego, Director of Psychology Training at Montefiore Medical Center/Albert Einstein College of Medicine in New York.