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Health Awareness Week Health Tips
Health Awareness Week. Day 4. Every day this week, I will be highlighting some helpful health tips to incorporate into your healthy lifestyle. Monday, I talked about jumping rope physical fitness. Tuesday, I talked about meditation. Wednesday, I covered juicing for improved health.
Today is a big blog round-up post day!!! I will be featuring some of my favorite health, wellness, and food experts. These are people whose health tips I respect and follow. Let me know some of your favorite tips listed below. Check out health awareness tips all this week.
Health Awareness Week Blog Round-Up Health Tips
Tina Paymaster, Health and Lifestyle Coach featured in Shape Magazine
Tip #1: Set daily intentions for what you want to achieve throughout your day – what choices you want to make in terms of food and exercise, how you want to deal with certain challenges, what do you want to achieve in your relationship or business. The more you train your subconscious mind, the more it will help you gain the motivation, confidence, and opportunities to get you there.
BONUS TIP: Find positive affirmations that connect with you and make you feel inspired. Look at them every day. You can print them out or download them as your phone or computer wallpaper.
Tip #2: Start small. Think of the three main goals you have (lose ten lbs., cook more, be more positive.) Then create a list of what you would need to do to get there. Break those down into even smaller tasks and then filter a few a week into your calendar. The point is making small steps into habits, not trying to accomplish overwhelming huge goals that will cause you to fall off track and give up.
BONUS TIP: Create a checklist of the tasks you want to work on daily/weekly and print it out. Keep it somewhere you see every day, so you are aware, accountable, and more motivated to complete them!
Tip #3: Meditate. Creating silence and stillness for even just a few minutes a day can create dramatic differences in your level of confidence, focus, motivation, and overall health. The more time you connect with yourself, the less the stressors of the world around you will hold you back. You’ll accomplish more, be able to see the opportunities in your challenges, and be a positive light to inspire those around you.
I know living a healthy & happy life is a goal everyone has. Keeping in mind a few things during the summer can help you achieve that goal. Try these simple & easy ways to stay Healthy & Happy this summer 🙂
Dr. Trevor Cates—Seen on Fox and ABC. First woman licensed as a naturopathic physician in California
- Shoot for eating eight or more servings of vegetables every day. That means 2 with breakfast, lunch, and dinner, and two snacks. They’re packed full of antioxidants, fiber, and other essential nutrients. And, if you’re eating more veggies, you’ll likely be cutting out something you don’t need (like sugar and processed food.)
- Move your body every day, even if it’s only a 10-minute power work out or a walk around the block.
- Ease your mind and soul with 5 – 10 deep breaths every day and a moment of gratitude. We all have time for a few deep cleansing breaths and say thank you.
Vani Hari—The Food Babe, Healthy Food Advocate/Food Investigator seen on Dr. Oz, ABC, & in Forbes
Eat More Nutritious Homemade Meals
Try to eat at least 15-17 homemade meals a week, and choose ingredients wisely. As a country, we have grown accustomed to outsourcing the majority of our meals. We are no longer eating from our kitchens, but instead are eating most of our meals outside of the home. We are eating in restaurants, on the go, and consuming food prepared by someone else with a list of ingredients chosen by someone else. People who eat more food prepared in their homes avoid thousands of unnecessary food additives that they would otherwise be exposed to outside of the home. When I make food at my house, it is far more nutritious and tastes way better than anything I can find at a restaurant. Check out the Food Babe Membership Program at the link above.
Carole Waite, Herbal Supplement Entrepreneur
Here is my health advice:
- First of all, we live in a much more toxic and chemical-laden society today, and it is necessary to eliminate toxins and harmful chemicals as much as possible.
- Also, eating a healthy organic whole foods diet and staying away from sugary and fast processed foods are a must too.
- If you wish to supplement with vitamins and minerals, which is an added benefit, make sure to get quality, organic ones that do not contain ineffective and synthetically made additives.
- Next, be wise and exercise 2-3 times a week–walking, running, biking, sports, and even housework are all excellent ways to keep fit.
- Last of all, be sure to get adequate sleep and take time to relate to others and de-stress through relaxation.
Colleen McCartney, Wellness and Essential Oils Expert, Keynote Speaker
- Drink plenty of water! Especially during the summer, it’s important to stay hydrated. Adding in lemon or any other citrus essential oil to your water is a great way to spice up your water, detox your body & uplift your mood.
- Add “me time” or meditation to your calendar. I know many folks (myself included) live by their calendar, so even though I want to do it if it’s not on there often times I forget. I love using a grounding blend, frankincense, or conifer type oil to calm my mind and enhance my meditations. The oils help soothe the occasional anxious feelings in my mind.
- Get outside! Play in the park, go for a bike ride, play fetch with the dogs, hike in the woods. Getting fresh air and spending time outside is a great mood enhancer, and physical exertion is a great way to reduce stress. Find something fun to do outside and do it! Don’t forget a repellant blend of oils to keep the bugs away (I have found adding clove oil is helpful for ticks & gnats!). If you get too much sun, put some lavender on to soothe your skin.
Dr. Ellen Albertson, Ph.D., RDN, CD
Psychologist, Nutritionist, Certified Wellness coach
Founder of: www.SmashYourScale.com
- Don’t diet.
Dieting doesn’t lead to lasting weight loss and predicts weight gain. In other words, dieting makes you fat, not thin. Plus, dieting increases psychological stress and the stress hormone cortisol, which triggers weight gain, especially around the belly. Diets also train you to ignore hunger, trigger food obsession, and induce self-loathing.
2. Eat more fruits and vegetables
Scientific study after scientific study clearly shows that packing on the produces is fantastic for your health and doesn’t pack on the pounds.
3. Practice self-compassion.
Treat yourself the way you would a good friend. Be kind to yourself rather than judgmental, especially when you are stressed or hurting. Use self-love and self-compassion (rather than self-loathing) as a motivator to take care of your body. Eat right, think right, move right, and you’ll be all right!
Carla Golden, Spiritual Nutrition & Aromatherapeutic Massage Therapist. Featured on Mind, Body, Green
- Eat your water! Choose water-dense foods that are full of fiber, vitamins, minerals, and phytonutrients. Bound water in fresh, whole food is the purest water one could consume. Fresh fruits and vegetables like watermelon, cucumbers, pineapple, lettuce, celery, and citrus are some of these delicious and nutritious water-dense foods.
- Move your body! If you don’t have time for at least a 30-minute walk per day, then reassess your lifestyle. You can combine walking with other responsibilities to fit it in: walk to lunch or dinner, have a walking meeting with a colleague or friend, return phone calls, or do errands on foot if you can exercise more than a 30-minute walk a day, great! If not, be sure to at least get in a 30-minute walk at a minimum.
- Love the planet! There’s no point in being healthy on a sick planet. Reduce your animal-based foods intake. Animal agriculture destructs the planet faster than any other industry, including the entire transportation sector. Choose foods with the least bit of packaging. Utilize reusable shopping bags. Conserve energy and reduce toxic household cleaners. Eat bountifully, if not entirely, from the plant kingdom because it’s gentler on the planet.
Danielle Ontiveros, CEO & Founder of Grab the Gold—a gluten-free snack and supplements company
Grab The Gold, Inc.
These tips I am sharing with you come from real-life experience; not what I’ve read; but what I’ve actually done! I hope you like them.
- Stop Before You Get Tired. Everyone seems to be tired all of the time and reaching for high octane coffee and energy drinks. The truth is that our body is sending us signals all the time, but we have learned to tune it out in favor of accomplishing more and sticking to a schedule. Learn to listen to the subtle signals your body gives you, then give yourself permission to take a time out, even for a moment. Take a few deep cleansing breaths, walk around, take a break. Then you will be able to get back to the task at hand with renewed energy, and you minimize the fatigue you would’ve felt later if you had kept pushing yourself.
- Treat Yourself as You Would Have Others Treat You. You wouldn’t like it if someone put you down or discouraged you with negative comments. So why would you accept talking to yourself like that? Listen to what you “say” to yourself in your head. Just like a child, your subconscious hears you and believes you. If you want success, be gentle, and encourage yourself as you would do with someone you deeply love. Do this diligently for 30 days and you will see your attitude, energy level, and mood improve. There’s another benefit too. Others believe about you what you believe about yourself, so get ready to see gains in relationships and opportunities as well!
Sara Giboney, Fitness Instructor
Facebook – Sweet Success Blog
- Don’t force yourself to do workouts you hate. You won’t stick to a consistent workout routine if you are doing something you don’t love. Try everything – fitness classes, running, walking, hiking, biking, etc. – until you find something you enjoy doing.
- Use positive mantras. Having a positive attitude makes you a happier person! Whenever you find yourself feeling down, unmotivated, or just blah, use a positive mantra to get yourself out of that funk. When I start criticizing my body, I say to myself, “I am enough.” When I don’t feel super confident, I say, “I can do anything.” And remember, you don’t have to believe what you’re saying to yourself right away. Fake it ’til you make it!
Shawna Coronado—Garden Diva, Columnist, TedX Speaker, & Radio Host
Being healthy is a challenge, but growing and eating your own food is one of my favorite ways to take a step towards the healthy. When you garden, you must move and stretch your body, which is a lovely way to keep active. Try growing Swiss chard, kale, and beets for the greens. Healthy, delicious, and full of color, so therefore full of nutrition.
Shane Gebauer, President of Brushy Mountain Bee Farm
Honey bees and the products from the hive enrich our lives in ways we don’t even know. Honey has numerous health and healing properties. Eating local honey helps with allergies, and, based on a study at Penn State when taken before bed can alleviate coughs better than over the counter cough syrups. The pollen collected by bees has as much digestible protein as beef and all the essential nutrients to sustain life. The list goes one and one.
However, honey bees most significant contribution to people’s health and well-being is the pollination services they provide to agriculture. Honey bees are vital to agriculture. One out of three bits of food are from insect pollination, of which honey bees do the vast majority. Without honey bees, our food supply would collapse.
Meghan Telpner— Nutritionist, TV Personality, Amazon Book #1 Best Seller. Endorsed by Alicia Silverstone
Check out her book: http://amzn.to/1fI7vIt
Drink your water – Our bodies are made up of more than 70% water, so making sure that we get enough each day is integral. Water keeps our cells hydrated, our skin glowing, our joints and muscles coated, our digestive juices flowing, and helps flush away toxins and waste from the body. So fill up a pitcher and get drinking.
Laugh often – There is no better antidote to stress or worry than laughter. There are definitely times when we need to be serious and get down to business, but isn’t it better when we do so with a smile on our face? Fun and laughter is the best accessory to any outfit – dress yourself up!
Love what you do – Sometimes, we trick ourselves into thinking that we can spend our days doing something we don’t enjoy so that “down the road,” we’ll finally have the opportunity to do what we love. It doesn’t have to be that way. When you do what you love and instinctively do it with love, you’ll create magic in your life that will extend to those around you. It takes courage, but it is worth it.
Teri J. Dluznieski, Holistic Health Coach & Alzheimer’s Support
- Tune into yourself/ the Universe. Learn how to listen inward and listen outward. All too often, we live in that middle zone- listening to chatter. We lose track of our inner voice, and we lose track of the cosmic voice– and more often than not– those two things will be conveying the same information. Information from us, to us, for us. And it is important to remember, if the Universe is trying to get our attention… it WILL turn up the volume.
- Assume ownership, release judgment. If you did something, own it. Not with guilt, blame, or judgment– but as an interested, curious spectator– always asking how and why questions. Because asking those questions is going to accomplish the first bit– tuning into yourself and the Universe.
- Expand your horizons– stretch yourself to try new things, whether it is a new food, a different news channel, a new activity. Try to expose yourself to things that will challenge previous perceptions and perspectives.
- Be informed without attachment. So many people get involved with causes, and a lot of that energy is misplaced anger. Anger is only good while it brings our attention to the source. Whether it is politics, a social issue, a personal relationship issue, always seek to find out the information, step back, and ask, what do I want to do with this information? Respond versus react. How do I use this to move forward?
- Slow down, ground. Connect. In whatever way works for you. Sitting against a tree, drumming, yoga, meditation, mindful breathing.
- Read food labels and become informed about what you’re putting into your body.
Ms. Toi– Holistic Beauty Expert, Radio Personality, Esthetician
Sleep is essential for living a healthy and happy life.
- Get a good night sleep to refresh yourself and give your body time to regenerate.
- Use organic essential oils such as lavender or frankincense to treat mild bouts of insomnia
- Turn off and unplug from the electronic world. No TV, beeping cellphones, or lights should be on in your bedroom.
Dr. V–Veronique Desaulniers, Chiropractor, and Natural Breast Cancer Therapy Expert
- Mercury is unhealthy and shouldn’t be used in dental work so remove mercury from your dental work
- Heal emotional wounds to boost the immune system and live a happier life with friends and family
- Do a good liver cleanse to flush toxins from the body
- Don’t eat meat that has hormones or antibiotics
Kris Gunnars, Nutrition Researcher. CEO/Founder of Authority Nutrition, a scientific evidence-based nutrition information site
- Eat whole, single-ingredient foods as much as possible.
- Be physically active doing something you enjoy.
- Make sure to sleep properly – it is highly underrated, but getting good sleep is one of the most important things you can do for your health.
Lindsey Kerns, Conscious Living Lifestyle for Families Expert
We all want our lives to be as happy and healthy as humanly possible. Perception and balance are essential to our health and happiness. Here are four easy ways I stay happy and healthy.
- Get enough sleep. Doctors are only just beginning to understand the importance of sleep, but there are enough studies now to support just how important getting enough sleep is. When we are asleep, our bodies optimize our mental and physical energy while running a complete diagnostic/repair of everything in/on our bodies. Read more about sleep here. Getting enough sleep will dramatically improve your mood and is vital to our health.
- Appreciate. Take time each day to appreciate something that you already have or have done. Not only is this a great reminder of how much we already do have and how lucky we are, but also it is a great mood lifter. Positive thinking attracts positive energies, which makes for happier people!
- Practice kindness. Random acts of kindness, planned thoughtfulness, a small gesture of appreciation towards someone are all great mood-boosting actions that will keep you healthy, happy, and balanced.
- Live consciously. Know what you are eating; learn about the products you use. Be sure to make choices that will benefit not only yourself but our earth as well as our communities too.
Malibu Mama Loves Xx
Mike Nguyen, Certified Holistic Nutritionist, based in the San Francisco Bay Area.
- Spend more money on food. I’m not suggesting you break the bank, as there are tactics to still eat healthy on a budget. However, by choosing to spend more money on healthy food, you’ll be nourishing your body and investing in your health in the long run. Instead of allotting a chunk of your next paycheck on clothes, electronic gadgets or toys, try forking out a bit more on high-quality, organic, unprocessed and whole foods. Chances are you’ll feel much better eating it almost immediately, and you’ll be convinced you’ve spent your money wisely.
- Eat more fat! Yes, I said it…FAT. Let’s set one thing straight first. Avoid these types of fats at all costs: hydrogenated and trans fats, deep-fried foods, canola, soy, and corn oils, and poor-quality meats (non-organic and/or processed). So, which fats should you eat, and why? Avocados, coconut oil and coconut meat, nuts and seeds, eggs, fish and fish oil, olive oil, and high-quality meats (organic, pasture-raised, and unprocessed) are all healthy choices of “good” fats. The brain is comprised of a large majority of fat and requires this macronutrient in healthy doses to nourish it. A component found in fish oil has been found to improve mood while also helping to support cognitive function and focus. Fat also helps to provide satiety during a meal and can help stave off cravings for unhealthy foods for hours. Lastly, adequate good fats in the diet can help give the skin a healthy complexion and radiant glow — all the more reason to make sure you’re eating proper amounts of these beneficial foods every day.
- Go grocery shopping on your “Sunday” and prep for the week ahead. I realize not everyone has a Monday through Friday work week, so if your workweek starts on a Tuesday, use the day before to grocery shop and start your week ahead off with a productive and healthy mindset. Setting aside some time to clean your kitchen that same day can alleviate any stress and will put your mind in a better place to be able to tackle cooking meals. Cook a little extra food to fridge or freeze for the week and prepare any healthy snacks to bring to work with you so you’ll be armed with proper nutrition and less likely to snack on unhealthy options. Setting the tone of your week is important, and when you’ve gone to bed knowing that there is one less thing to stress about, you are more likely to start your next day off on a positive note.
Monica Bundy, Healthy Living Specialist
Living healthy wasn’t something I planned; it happened. I realized the transition was needed one month later. I suffered from really bad migraines for six years. Doctors could not tell me why. I participated in a group detox, which helped me realize foods with gluten triggered the migraines three days after I consume it. I feel great now!
The one thing that I always am mindful of when I make decisions is how I felt. I don’t want to experience that miserable feeling ever again. My migraines affected my confidence, social life, and business.
- Planning ahead is key!
People often say they don’t have time to do what’s needed most. I realized I don’t have time to waste. I must plan ahead. On Sundays, I set aside time to plan my schedule for the week, marketing, meals, and free time. Knowing what I have coming helps me tremendously. I have people that depend on me, so planning ahead allows me to get things done & prioritize unplanned tasks as they arise.
Last but not least, I am responsible for ME!
- Drink Lots of Water
I went from hating water to force myself to drink 80% water and 20% of what I chose. I quickly reaped the benefits now; water is my drink choice 95% of the time. Many events or outings I attend, serve soda, coffee, and alcoholic beverages, so I carry my water in my purse.
- Carry Healthy Snacks With You
I also carry my own snacks with me. My snacks are gluten-free and much healthier than the snack selection found in vending machines. I carry my preferences also to avoid skipping meals. We know how harmful that is.
Dawn Wynne—Certified Health Coach, Author, Educator. Featured in the Huffington Post
Tip: Reducing your meat consumption by two fewer meat meals a week is equivalent to taking a million cars off the road. Most people do not realize that agriculture produces more pollution than cars. Cattle ranches are the leading cause of deforestation in South America.
Tip: With over 6000 chemicals used in our food, reading labels can be overwhelming and paralyzing for most of us. Focus on eliminating these three ingredients to increase a healthy lifestyle: high fructose corn syrup, hydrogenated oils, and artificial flavones and colors.
Sophia Komura—Holistic Health Coach
- Let go of pain, disappointments & regrets. Be open to forgiving others as well as yourself.
- Be mindful of what you are putting in your body. Select the best foods & drinks that will nourish, strengthen, and fuel your physical body in order for you to be at your best.
- Challenge yourself to create and stick to a daily spiritual practice. Just 20 minutes of yoga, 10 minutes of kirtan, or even 5 minutes of meditation will create a solid foundation for you to begin to cultivate balance and clarity within your mind, body, and everyday challenges.
Meredith Genin, Holistic Health Educator
My tips are:
Hydrate adequately, with filtered, remineralized, north-pole magnetized, blessed water. A great water blessing is the Hebrew letters Vav, Mem, Bet (you can find them on Wikipedia), written right to left on your water container.
Move daily! Learn the Daily Lymphatic Activation to be healthy. It’s an affirmation technique that involves deep breathing. Learn more about it here: https://www.amoils.com/health-blog/how-to-carry-out-a-daily-lymphatic-activation/
Meghan Conboy Stevens, Healthy Food Advocate
- Dream big. Every pro was once an amateur and every expert a beginner.
- Don’t skip breakfast. The world is much easier to conquer on a full stomach.
- Get at least 7 hours of sleep a night. We bet it’ll make you a more interesting dinner companion.
Leilihana—Owner of Lalila Beauty, a botanical beauty and hair products company
Genuine natural, true flower oils have shown to balance neurotransmitters in our brain and are therefore neutralize stress chemicals in our body.
Anna Laura Brown, Holistic Health Coach
To live a happy and healthy life, you should eat good healthy food but allow yourself a treat once in a while.
Get at least 6 hours of sleep each night and ideally more when possible, and find ways of drinking more water.