Monthly Health Tips Archive
Important muscles to strengthen that are commonly over looked- your pelvic floor muscles. For a woman the exercise is referred to as kegels. Sorry men, I’m not sure what the terminology is for you. I’m open for suggestions! Kegels are different than Mula Bandha, for those of you yogis. Mula Bandha focuses on the area between the genitals and the anus, and is also an “energetic lock.” It is technically used throughout most yoga poses. It helps you become lighter and stable and keeps the energy from escaping through the root chakra. Kegels focuses on strengthening the pelvic floor. Both are important. When I remember I kegel in the car while stopped at red lights. You can contract and hold muscles and/or you can do repetitions, 10 or so at a time. Release the muscles slowly, that will build strength as well. Happy Kegeling!!!
This year was a very different year for me. I spent most of the year in front of my computer, writing and finishing my book. I was so busy and focused that I didn’t do my usual cross-fit, running, gym or yoga classes, I had no time – instead I took exercise breaks. It hurt my body to sit at the computer so I took 10 minute breaks about 2-3 times a day incorporating some sort of movement or exercise. One day for every hour I sat and wrote I did 10 burpees, which only took one minute. That day I ended up doing 100 burpees. This is just one example of how to be creative with exercise. I maintained staying in shape all year and showed me that I didn’t need that hour at the box or the gym or yoga class to stay fit and mentally sane. What I am trying to say is there are no excuses anymore people! Having no time is not an excuse. You can find ten minutes to exercise and no you don’t have to do burpees!!! If anyone would like suggestions on what to do you can contact me.
Communication with your body
Your body is a living biological system that responds to your thoughts and feelings. It is the interface between you and your higher self and the spiritual realm. Start to have conversation with your body and watch how it responds. If you are in pain or hurting in your body, talk to it, apologize and reassure it that you will not abuse it anymore and you are taking steps to nurture, nourish and care for it. Your body is your temple, treat it kindly and give thanks. You can do a shower of gratitude, literally when you are in the shower, as you are washing each body part, say, “thank you.” It’s amazing to see the fast and effective results with honest direct communication.
One of my pet peeves is when people tell me to smile. How do you smile on command? It makes me do the opposite… grimace in annoyance. Now I am older and wiser and know about the many health benefits to flashing those money makers. For starters you look more attractive when you smile and smiling is contagious. When you smile, your brain releases feel good chemicals: dopamine, endorphins and serotonin. This relaxes your body, lowers your heart rate and blood pressure. Also, according to the brilliant Bruce Lipton from his book Biology of Belief, what determines the health and fate of the billions of cells that die and are replaced everyday is not genetics, but the environment in which the cells live, the blood. So it would be in your healthiest best interest to have your blood be filled with good chemicals and not the bad ones released from stress and fear based emotions. Serotonin is also a natural anti-depressant/mood lifter. Even if you are not in the mood to smile, this would probably be the best time to do it, when you are in a bad mood. Fake it till you make it! And smile for your blood.
I am a huge fan of snacking! I don’t care what anyone says about how bad it is…I like to sit my butt down on the couch with a big bowl of snacks and munch away! So to counter my snacking habit I found a delicious and healthy new snack that I am addicted to. First buy an air popcorn maker if you don’t already have one. I got mine on Amazon, they are not as easy as I thought to find in the stores. It was less than $20. Pop up some organic popcorn, drizzle some organic coconut oil on top and sprinkle with Himalayan sea salt. Yum Yum Yummy!
Exercise your eyeballs and keep your eyes healthy.
We can all use this…our eyes get tired and strained from staring at the computer screen or our smart phones. Take a minute to give your eyes a healthy rest and strengthen them by first closing your eyes, take deep breath in and out, then open eyes and look all the way to the right, pause, and then to the left, pause, then make circles with you eyeballs (5-10) in both directions, close eyes again, take one more deep breath and give thanks for the gift of your sight and all the beauty around you. Not everyone is blessed to see.
Pink Himalayan Sea Salt
First thing in morning before you eat or drink anything, take a pinch of Himalayan Sea Salt and put in under your tongue. Let it dissolve for 30 seconds before swallowing. This helps to alkaline your body and replace minerals that we lose through sweat or don’t get enough of because of our depleted soils. While it’s dissolving I make my coffee. 🙂 Then drink two 8 oz glasses of purified water after the salt. This is a very cleansing and energizing way to start your day. Also if I start to feel sluggish in middle of day I do the salt again. I can’t get enough of this sea salt! It gives me energy! Enjoy!
Positive Self Talk
During challenging or stressful times in our lives we forget to be our own best friend and cheerleader. It is not a negative thing to give yourself encouragement. Positive self talk is one of the most powerful tools you can implement into your life and you can do it anywhere! Why is it we so often forget about ourselves? A simple thing like saying, “I know times are tough now but you are doing a good job, I am proud of you,” helps to bring peace and strength to your inner being. Try to add a self hug in there as well:))) Hug yourself and love yourself today and everyday! You deserve it! Namaste my friends.
Simple and effective breathing exercise that you can do anywhere when you are feeling overwhelmed or stressed. Inhale for 5 counts thorough the nose, deeply into the belly, allowing the belly to relax and expand like a balloon; and exhale for 10 counts through the mouth with soft control. Keep the volume of air equal that you are inhaling and exhaling. You can also add a visualization to this: visualize breathing in pure white light as you inhale and visualize exhaling black or grey smoke. The white light can represent anything you need to enter into your life: health, peace, love, joy, serenity, etc. and the black smoke can represent anything you need to let go of…stress, worry, fear, anxiety, pain, etc…. This is simple and powerful tool. Namaste and keep igniting the soul fire!!!
Coconut Oil Benefits
Coconut oil on your skin makes your skin so soft and helps to fade sun spots. It is also a natural sunscreen. I also use it in my hair, on my gums and teeth. You can cook with it as well. Overall has many benefits. It is a must in my bathroom and kitchen. One of the main health benefits is it is made up of medium chain triglycerides (MCT), which go right from digestive tract to the liver for a quick source of energy. It is a saturated fat that is good for you!
The flowers are starting to make their way into the light again! Speaking of sunlight, it is essential for your overall health to get enough of the sunshine Vitamin D. It is key for a strong immune system as well as numerous other benefits including regulating hormone levels and fighting off disease. Since we are indoors most of the time we are not exposed to the sun. And if we are outside a lot we are usually slathered in sunscreen. So while sunscreen plays an important role in protecting your skin, don’t throw the baby out with the bath water. We need natural vitamin D and what better and easier way than to get from the sun. The more skin exposed the better, so get naked and get outside! Try to take a Vitamin D bath everyday outside for 15 minutes without sunscreen. Even if it’s cloudy out you will still absorb the sun’s rays. Food sources of Vitamin D: salmon, sardines, egg yolk, shrimp, fortified milk, cereal, yogurt, orange juice.
We are constantly exposed to toxins with the air we breathe, the water we drink or cook with, the food we eat from the soil and pesticides, the electromagnetic radiation we are surrounded with. Even though our body had its own natural detoxification system already set up within, there could be times in our life when it may be over burdened with accumulation of toxins and needs a little assistance. Spring time is a good time to do a healthy cleansing detox. There are many ways to approach cleansing and you need to find the right cleanse for your body. There are herbal supplements that you can take, there are certain foods that you can eat, or just taking in water; there are variations in the length of the cleanse as well. It is a good idea to consult with an expert or nutritionist to find the right one for you. In the meantime, the best and cheapest way to stay detoxified and healthy is to drink enough water throughout the day. A good rule of thumb is to drink half of your body weight in water daily.
Drink 2 8 oz. glasses of purified room temperature water fast (Meaning don’t sip but drink right down) first thing in the morning before you drink your coffee or tea or whatever else you eat and after you brush your teeth. This helps you to kick start your metabolism while cleansing and purifying your body and moving the bowels. Water is the key element in losing weight and fat burning and you lose a lot of water while you sleep by perspiring so when you wake up you are already in a water deficit. So drink away to vibrant health and energy! You can also add fresh lemon to your water; another aid in detoxifying the body.