10 Steps Towards Better Self-Care

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     Recently I posted 10 steps toward self-care for 10 straight days on social media.  I think these are important to remember, especially at this time of year when we over-schedule ourselves, attend more parties, the kids are home from school and we generally have less time for ourselves than normal. Think about them and see if they make sense in your life.

1.    Take time to laugh daily.

2.    Drink more water.

3.    Eat healthy foods.  Don’t skimp on veggies & fruits.

4.    Meditate or find alone time every daily.   Take a moment to notice your breath.

5.    Give more, but don’t be afraid to say no.

6.    Get up and move every hour.

7.    Be wary of those you allow in your personal space.

8.    Get to sleep on time.

9.    Exercise Daily.

               10.   Take time to be grateful.

 

A Healthier You in 2018

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A Healthier You in 2018

 

A 4 Part Lecture/Activity Series presented by Paulo & Stephanie

 

Monday at 6:45 beginning January 8th

Includes Healthy Snacks!

 

Register for all 4 for $100 and bring a spouse, partner or housemate for FREE!

Lectures can be purchased individually for $30

 

·      Lecture 1: 10 Steps to a Healthier You

Learn the small steps you can make daily to lead you to a healthier life, including nutritional changes as well as plans of behavioral change

·      Lecture 2: Food & More

Includes information on: Eat this, not that, Grocery Shopping Tips & Kitchen Hygiene

·      Lecture 3: Incorporating Movement & Mindfulness Daily

Learn the basics of Mindfulness & Meditation and 10 easy ways to get more movement in your day

·      Lecture 4: Let’s Have Dinner

Everyone gets to prepare and share a healthy recipe they have enjoyed!

 

Space is limited; register today!

Why Paulo & I Dipped Our Toes into Plant Based Eating

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Oh my gosh!  September 9th was such a transformative day for me. I partook in Mindy & Bruce Mylrea’s One Day to Wellness workshop because I have been trying to “Raise my Healthfulness Game” in 2017.  This year I started with the goal of practicing meditation and mindfulness daily, while increasing my knowledge of nutrition and healthy eating.  When I read about the workshop, I thought it might be just what I needed. I had no idea it was going to be as educational and motivational as it turned out to be.  It raised my awareness game and seriously began our personal experiment into vegetarianism and vegan eating.

 

Bruce & Mindy spoke about their experience in what they called their “transition” to plant based eating, but they also presented significant amounts of the current research behind plant based eating.  More and more research is linking animal protein consumption to cancer, heart disease and diabetes.  There is a significant amount of research that support a relationship between high protein diets and kidney disease. (Even Arnold Schwarzenegger is turning VEGAN!)  And it is difficult to ignore the impact of animal food production on the environment, not to mention concerns regarding the ethical treatment of animals.

 

So, Paulo & I decided it was time to listen to science and see how our bodies responded to a change in eating style.  Right now we are 3 weeks in to our MOSTLY VEGANISM.  Admittedly, learning to eat this way is taking some practice.  There is a lot of volume of food required and we are rethinking our meals and meal planning.  But, we feel good.  Maybe a few pounds lost and body fat is down.  We are committing to our plant based eating style for the next month and checking the results of our experiment at our next checkups!   For the next chapter, stay tuned!

Mindfulness While Lifting Weights

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2017 is the year of my dedication to what I call “purposeful mindfulness.” I try daily to have a time out for meditation.  But as I practice this habit, I have realized how often I use mindfulness while exercising.  Focusing while training allows me to push my body further than I thought possible and making strength and fitness gains I would not have with out the practice of mindful lifting.

While you are lifting, take time to pay attention to what muscles you are using during a particular exercise.  When you are preparing for your set, know which muscles are doing what part of the exercise.  For instance, when you set up to squat, engage your glutes, your abs, your hamstrings and quads.  Focus your mind on your breathing.  Inhale with the weight on its descent, and exhale on the exertion. Take a moment and look at the muscle while it is contracting; see the muscle expand and contract. Then take a soft gaze away from the muscle (or close your eyes if you are seated or lying). Feel the tension in your muscles as they contract and move on the concentric and eccentric contractions.  Finish the first rep and then embrace the next reps as fully as you did the first.  Enjoy the feeling of the strength in the muscles that you are working.

Through weightlifting I have found strength outside my body; I have found it in my mind. Weightlifting, I have come to find, is my meditation. Breathe in, breathe out, lift, hold and repeat.