Posted on

Day 31: What’s your intention?

“First it is an intention. Then a behavior. Then a habit.  Then a practice. Then a second nature.  Then it is simply WHO YOU ARE.” – Brendon Burchard

It’s simple really.  If you want to change your life, it starts with intention.  You are the CEO of your health.  We ALL are.  No one cares about your health more than you do.  (Read that again…slowly).  Have you been acting like the CEO of your health?  I know I wasn’t (I was more like a high level executive, but not the CEO).  I’ll bet you haven’t been acting like the CEO either. Newsflash: We all have the power to make a difference in our health. This is ultimately how we will change our health care system.  It’s broken and to help fix it we have to stop waiting until our doctor tells us we are sick to make the changes we KNOW we should be making now.  Please don’t wait until you get a scary diagnosis to get your ass in gear.  Start now…TODAY!  Tomorrow never comes, we only have this moment. right. here!

So {on that happy note} let’s set an intention for higher health. I want you to go through the last 30 days and pick 3 of these health habits you want to continue implementing in your life. Maybe there’s a couple of days you missed, that you’d like to make up.  Or it could be something we didn’t address that you know you need to change like, eating from drive-thrus or limiting your alcohol consumption. Pick three things you want to seriously focus on becoming second nature to you. I don’t recommend picking what you think is the easiest…pick the things you know you need a little more help with {you know what they are!} and give them consistent focus over the next few weeks/months.

The three that I know I need a little more focus on are: phubbing (especially to my children), flossing (I’m hit or miss with this) and reducing the disposables I use frequently (paper plates, plastic baggies in the kids lunch, etc).  Additionally, I’ll have more posts over the next few weeks addressing some habits we didn’t tackle {looking at you wine bottle}. In the meantime, pick your three and share them with someone (or even here in the comments) to keep yourself accountable.  I’m cheering for you!!

Light and Love,

♥k

Posted on

Day 30: Pay attention to the cues!

“The truth is, being a healthy woman isn’t about getting on a scale or measuring your waistline — and we can’t afford to think that way.  Instead, we need to start focusing on what matters—on how we feel, and how we feel about ourselves.” – Michelle Obama

Our body is a magnificent machine.  It does trillions of things each and every second, all with minimal conscious thought from us.  Sit still and just be in your body for a moment….think about all the blood and oxygen flowing to the organs and cells as needed, the inhaling and exhaling of air.  All your senses working as they should…your eyes, seeing; your ears, hearing.  It’s truly a miracle, our body.  And yet, we mostly ignore this magnificence.  Our focus, at least for most women, tends to be on the things our body isn’t….skinny enough, tan enough, wrinkle-free enough, strong enough, etc.  We seem to only pay attention to our bodies in a negative way. (A topic for another day!)

But we MUST start paying attention!! Our bodies are sending us signals about our health. Every day.  Little signals that we are, for the most part, ignoring.  Unless it comes in the form of cues we can’t ignore, like discomfort or pain, we keep going about our daily lives.  And there are more ways our bodies are trying to clue us in that there are potential imbalances.  Some of these cues (and possible reasons behind them) are:

  • headaches – possible dehydration, lack of sleep
  • yawning – need to get oxygen and blood flowing through the body
  • indigestion/burping – low stomach acid
  • eczema – food intolerance/sensitivity
  • frequent colds – gut flora imbalance
  • sinus congestion – body trying to eliminate toxins
  • fatigue – too much caffeine
  • dark circles under the eyes – vitamin B deficiency

The list goes on and on.  Our body is one big feedback loop.  It is constantly trying to maintain balance and give us (and our health care providers) clues into what is happening so that we can help it restore it.  Next time you get indigestion or a headache, instead of popping a pill to make it go away, take a moment and do a little internal research.  Think to yourself… Do I need to drink some water? Do I need a nap? What did I eat that could be causing me to feel this way…so I can avoid it? As an example, one of the cues I’ve been able to tune into is, I get really tired after eating white rice.  My body is telling me that it’s takes too much energy to process the rice, and it shows up as fatigue.  So I avoid white rice.  Brown doesn’t seem to have that effect, so I can still enjoy my Chipotle! {Wahoo!}

Our bodies are constantly giving us these little taps on the shoulder.  When we don’t pay attention to these little taps things tend to get worse and we end up with bigger issues, we can’t ignore.  The solution? Just start paying attention!

Light and Love,

♥k

Posted on

Day 29: Get to flossing!

“It looks like you’ve been flossing too much.” – no dentist ever.

Let’s talk about flossing! I’m not talking about that {ahem, weird} dance your kids are doing.  I’m referring to inter-dental cleaning.  You’re dentist tells you every 6 months to floss more.  And you get the little swag bag with a sample box and promise, yes this is it, I’m going to start flossing every day….and then you don’t.  {Ugh, I struggle with this health habit, too!}  But here’s the thing.  It can impact your health…to the tune of adding years to your life.  That’s right.  I said years!!  One study estimated an additional 6.4 years.  {woah!} Health begins in the mouth, and obviously we know flossing helps prevent gum disease.  What you may not know, is that many studies show flossing directly impacts heart health.  How in the world does flossing my teeth affect my heart? you’re probably asking. Well, it all boils down to inflammation.

The common thread between oral and cardiovascular health is inflammation. In gum disease (gingivitus and periodontitis), the culprit is sticky bacteria (plaque) that grab onto the roots of your teeth and irritate your gums. In heart disease, the plaque builds up in arteries and starts to slow down blood flow. There have been lots of studies, but researchers still don’t know the exact reasoning behind why people with poor oral health seem to have higher risk of heart disease (or vice versa), but the correlation definitely exists.

Brushing twice a day is great, but brushing alone only covers 60% of your tooth’s surface.  This is why flossing is so highly recommended. It helps clean the other 40%….not to mention it removes those pesky hulls from popcorn that hide get stuck in there.

At the end of the day, even if ‘they’ don’t know why flossing reduces your heart disease risk, they do know it helps you keep your teeth.  Which as far as I’m concerned, is the ideal way to eat!!  Grab some floss, find a time when it’s easy to sneak in (my hygienist does it in the shower), and just do it!  Then do the floss…because dancing helps boost your health and longevity, too!!

Light and Love,

♥k

 

Posted on

Day 28: Stop phubbing!

“We spend precious hours fearing the inevitable. It would be wise to use that time adoring our families, cherishing our friends and living our lives.”― Maya Angelou

The zombie apocalypse is here my friends.  All you have to do is look around in a coffee shop, while you’re waiting in like at the market, even watching  people drive through an intersection as you sit at the stop light.  Multitudes of people, myself included at times, are going through life with their heads DOWN.  Cell phones, they have turned us.  I used to love sitting in the waiting room at the doctor’s office and chatting with whoever happened to be there.  Now, everyone is scrolling through their phones and snickering to themselves.  No one is communicating.  And it makes me sad.  A tiny device that is supposed to be giving us more connection, is actually giving us less.  (And our mental health statistics are starting to reflect this).

Enter phubbing.  In case you didn’t know, phubbing (a combination of the words phone and snubbing) is just that, ignoring someone in your presence in favor of your phone or other mobile device.  While you might not have known what the word means, it’s certainly a part of your everyday life. We’re ALL guilty of doing this (unless you don’t own a phone or tablet).  {Do these people even exist?}  And we’ve all been phubbed…so we know it feels like crap when we are ditched in favor of what may (or may not even) be happening on someone’s phone. Studies show that even placing your phone on the table when you are with someone else (and it doesn’t matter if it’s face down…nice try) causes the person you’re with to feel less important.

Phubbing is a habit that is just plain bad for our health. The largest study has shown that phubbing threatens four of our fundamental needs:.

  • belongingness
  • self-esteem
  • meaningful existence
  • control

Bottom line is it makes people feel ostracized and left out.  Phubbing is FOMO on steroids.  It’s worse because it’s happening right in front of our faces.  Imagine standing outside the door of a {super fun} party you were invited to, everyone sees you standing there at the door, but no one opens it. You’re left watching everyone have a great time…without you.  It’s kinda like that. {Super sucky!}

So,  just like another favorite quote of mine from Maya Angelou says, “…when you know better, do better”, let’s all make a commitment to do better at being present with the people right in front of us.  Let’s leave our phones in our purse or our pocket or in the car.  Let’s establish a device-free time during meals. {My kids are super thrilled about this one}.  And, above all,  let’s commit to keeping our phones OFF the table when we are with our people.  Our health and our relationships depend on it!

Light and Love,

♥k

 

Posted on

Day 27: Book that massage!!

“The body is precious. It is our vehicle for awakening.  Treat it with care.” – Buddha

One of my favorite ‘self-care’ rituals is a monthly massage. Routinely regarded as a self indulgent practice, massages, in my opinion, are a basic self-care requirement…that happens to feel like an indulgence!  Just like your car needs a routine oil change to run optimally, your body needs routine maintenance, too.  Massages fit this bill.  Also, in times of distress, massage can help.  As an example, I fractured my neck in a car accident a little over 10 years ago. When physical therapy failed to give me back the range of motion in my neck I needed, I turned to massage.  I solely credit that therapist for giving me the ability to turn my head to the right without pain. {Thanks Michelle!}

Some of the benefits of (regular) massage include:

  • pain management
  • immune system support
  • stress management
  • fibromyalgia relief
  • better sleep
  • aid with carpal tunnel symtoms
  • reduce anxiety
  • help with headaches and migraines
  • promotes relaxation

The great thing about massage is it can be customized to your time, financial and physical constraints. To find a good massage therapist in your area, ask your friends for a referral.  I’m sure you have a friend (or two) who could be bribed to share the name of theirs…if you’re lucky. Good massage therapist’s schedules are usually pretty booked, so be prepared to wait.  And be sure to drop the guilt in your neatly folded pile of clothes and simply enjoy the experience.

Light and Love,

♥k

Posted on

Day 26: Slay the Dragon!

“Sugar is the sociopath of foods.  It acts sweet…but it’s really poison.” – Karen Salmansohn

Ahhhh, sugar….you had to know it would come up eventually! Sugar itself isn’t bad, in fact, there are lots of whole, unprocessed, nutrient-dense foods with naturally occurring sugars.  The problem lies in the foods with (sometimes, a lot of) added sugar.  To make it even more difficult for us, food companies have gotten really, lets say, creative with how they list sugar as an ingredient. There are 56 {yes, 56!!} different ways sugar can be listed. {woah!} And some companies use multiple names to try and trick us hide it, so it’s really hard to know how much sugar is natural vs. added. 

That is, until the FDA updated it’s nutrition label requirements, back in 2016, to include added sugars.  {YAY!!}  BUT they keep pushing back the compliance dates. {BOOOO!}  Originally companies had to change their labels by July 2018, now it’s January 2020…or January 2021 if the company does under $10 million in annual sales. {A huge thank you to those companies who have complied and made their label much easier to understand!}   I’m not convinced that any company that isn’t already compliant will ever be, because it seems as though the FDA can keep pushing the date.  {sigh}  So for now, we all have to be diligent consumers and read the list of ingredients to see if they’re sneaking in added sugar, even if we can’t tell exactly how much.

Some of the ways sugar is listed include the top three: sugar/sucrose, high fructose corn syrup (HFCS) and agave nectar/syrup.  Here are a few more of the 56, that may appear a little less “sugary”, but they’re not:

  • sucanat
  • barley malt
  • dextrose/dextrin
  • caramel
  • evaporated cane juice
  • ethyl maltol
  • brown rice syrup
  • fruit juice/fruit juice concentrate
  • sorghum syrup

The list goes on and on.  Now lets talk about some of the reasons these added sugars are NOT good for us.  (Note: it’s also quite a list, so I’ll just hit on a few). Too many added sugars in our diet may lead to:

  • weight gain
  • increased risk of heard disease, diabetes and certain cancers
  • accelerated shortening of telomeres (aka faster cellular aging)
  • decreased energy
  • fatty liver
  • decreased cognitive function (aka increased risk of dementia)
  • dental problems

In respect to referring to sugar as an addiction, there is (as with most things) some debate. There are several studies where rats have shown sugar-addictive behavior, even going so far as choosing sugar over cocaine when given the choice.  This is good for startling media headlines, but the bottom line is there are few human studies (aside from the giant one we are all a part of…called life) on the drug-like affects of sugar.  More importantly, these animal studies are using sugar in isolation.  Humans, in contrast, have access to sugar (and other foods) all. day. long.  This makes it hard to replicate how we use sugar in a lab. We can, however, all agree on the fact that sugar DOES release dopamine in the body and food companies know this and are using it to manufacture food we are unable to resist. The way to stop this?  First and foremost, be a label sleuth, look for added sugars, either on the nutrition facts label or the ingredients list, and stop buying these processed foods. Slay that sugar dragon!

Light and Love,

♥k

Posted on

Day 25: Create your vision!

“You’ve got to think about big things while you’re doing small things, so that all the small things go in the right direction.” – Alvin Toffler

What exactly is the best way to be thinking about the big things while you’re in the trenches of the little things? A vision board.  A vision board is a tool that utilizes visualization to help you maintain focus on the goal (or goals) you want to achieve.  Literally, it can be any type of board on which you place a of collection images and words that represent what you want to create in your life. Vision boards are powerful stuff! What we focus on always expands, so creating a space for what we want, sets that expansion in motion. People like Oprah, Will Smith and Elon Musk all credit visualization with helping them obtain their goals. If those names aren’t enough to get you cutting and pasting, here are a few benefits to creating your very own vision board:

  • sets a strong intention
  • makes your goals crystal clear
  • improves self-image AND self confidence
  • increases your creativity
  • makes you more productive
  • releases your inner potential
  • uplifts your mood/increases feelings of happiness
  • gives you better focus

The BEST thing about creating a vision board? There are NO rules!!! {Yes!!} This is YOUR vision, so there’s no way to mess it up.  My recommendation is to take some time and write out several specific goals for yourself.  Do this with actual pen and paper, so you are putting your energy (not just words) into what you’re writing. Once you have you goals written down, you’ll need:

  • A board, it can be something fancy or just a simple piece of poster board (what I use)
  • Scissors, tape, glue-sticks for attaching your items to your board
  • Some fun markers and stickers if you like to embellish (like I do)
  • Magazines with pretty pictures (hit your mom up or your doctor’s office-ask if they have any outdated ones they’d like to get rid of)
  • Search online (or in your own collection) for photos, quotes, images of places you want to go, reminders of an event or places you’ve been that you want to return to…basically anything that inspires you or is directly connected to your goals, cut it out.
  • Be sure to set aside some time to focus on creating your vision board.

When you have all your items in hand (which can take a little time, so don’t worry or rush), get to gluing! You can do this solo or get a group of friends together for a date night. {Fun times!}  I definitely recommend laying out your board before you begin sticking everything on, so you get a feel for how you want it to look…some people like to leave space between their items, others like to have it all smashed up together.  Remember there is no wrong way, only your way…so have fun!

Light and Love,

♥k

P.S.  I am SO excited for this one.  I haven’t had a vision board for about two years, as it got lost in our move, and I then I forgot to create a new one. (I forgot to mention the key to vision boards is they have to be seen…and updated as you achieve your dreams). So be sure to put yours somewhere where you can see it often.  I can’t wait to create mine and share it with you. (I hope you’ll tag yours on social media using #auduvisionboard so I can see what you create!)

Posted on

Day 24: Power up your Mindset!

What you think you become. What you feel you attract.  What you imagine you create. – Buddha

As defined by World Health Organization (WHO) back in 1948, health is a “…state of complete physical, mental, and social well being, and not merely the absence of disease or infirmity.” This basically means our health is not one dimensional. And our health is not lost if we have an ailment or diagnosed disease! {My favorite part!}  Our health requires nourishment of the mind, body and spirit. 

When researching for today’s topic I stumbled on Jack Canfield’s concept he calls The Hour of Power.  Amazingly, we are already doing two of the three portions of Jack’s hour: 20 minutes of exercise and 20 minutes of meditation, thanks to Day 10 and Day 20. {High fives all around!} Today’s habit is the third part of his equation:  add 20 minutes of reading positive content to your day.  I’m gonna upgrade this a smidge and say read, listen (my fave) or watch positive, uplifting content for 20 minutes each day. {Side note: I just had crazy deja vu as I typed that…shew}.

The 20 minutes you spend nourishing your mind with uplifting content will help re-frame (and retrain) your mindset.  Having a  positive mindset doesn’t mean that you ignore life’s problems and are obliviously happy. {I wish!}  What it does is this: when unpleasant things happen (and they do, to EVERYONE), you are able to navigate it in a more positive way. Additionally, most of us don’t realize how much negative self-talk goes on inside our heads each day.  It’s been chatting away in there so long it’s just normal.  Reading and listening to motivational content can help change that bad habit into a more positive one.  I want to give you some of the Mayo Clinic’s (potential) health benefits of a positive mindset:

  • Increased life span
  • Better cardiovascular health
  • Lower rates of depression
  • Greater resistance to the common cold {yeaaaahhhh!}
  • Better physical and psychological well-being
  • Better coping skills during times of stress

Jack suggests doing all three of these together each day (in no particular order and at no particular time), and that’s great if you can, but I usually have to spread them out.  I’ve learned that, for me, meditation has to happen first thing in the morning, or it just won’t happen. I usually jump on my rebounder for 30 minutes every day AND listen to my favorite uplifting podcasts or audio books (or even listen to videos about specific wellness topics) while I’m bouncing away, but it usually happens later in the day, not right after I meditate.  

So work these 20 minutes into your day where ever you can… if you have a wait at the dentist or you’re waiting for your oil change,  instead of getting annoyed and mindlessly scrolling Facebook, seize the opportunity, find a good podcast (or audiobook), pop in your ear buds and get some positive juices flowing.  It’s bound to change the rest of your day. 

Light and Love,

♥k

 

 

Posted on

Day 23: Green is my favorite color!!

A healthy outside starts from the inside. ” – Robert Urich

Smoothies.  They’re just so darn easy. And you can pack soooo much nutrition into 16 ounces.  This is the reason I now drink a smoothie (practically) every day for breakfast.  I especially love adding greens to my smoothies (my kids, not so much). {sigh} For me, it’s mainly because it’s so easy (I can almost do it with my eyes closed), but there are actual health benefits to adding a green smoothie to your daily breakfast routine.  Including:

  • Increased energy
  • Improved digestion (after the initial adjustment period)
  • Immune system boost
  • Promotes healthy bones
  • May lower (bad) cholesterol
  • Promotes other healthy lifestyle choices (domino effect)
  • Improved hydration which equals radiant skin {yesssss!}

Now, I love the color green, but when I first started drinking green smoothies, the color was the biggest adjustment.  It just felt weird to be drinking something green.  So, I put it in a stainless steel cup so I didn’t have to see it.  This helped me over the visual hump.  Once I fell in love with adjusted to the taste and how having a daily green smoothie made me feel, I could care less what it looked like.  My oldest calls my favorite green smoothie recipe the “Alien Smoothie” because, well, I probably shouldn’t explain why, you’ll never want to try it…even if you can’t see it. {eeeek} But here it is…

Alien Smoothie (makes 2 smoothies)

  • 2 cups Unsweetened almond milk
  • 2 (big) handfuls mixed leafy greens (usually chard, spinach, baby kale)
  • 1 ripe (pre-sliced/frozen is best) banana
  • dash of cinnamon
  • 1 tsp(ish) vanilla extract (optional)
  • 2 (heaping) TBSP almond butter (or any nut butter you like)
  • 1(ish) cup of frozen blueberries
  • 2 TBSP chia seeds
  • 2 TBSP hemp seeds

** I also add 1/2 tsp alma powder and 1 tsp moringa leaf powder, but these superfood add-ins are optional.  A scoop of vanilla protein powder is super yummy too, if you’d like to boost your protein content.

Blend it all up (add a few ice cubes if your bananas and blueberries aren’t frozen), divide into two (16oz) glasses and enjoy.  I usually drink one as soon as I make it and save the other one (in the fridge, with a lid) in case I need a quick afternoon pick-me-up OR I keep it for the next morning.  One less thing to do!

Light and Love,

♥k

Posted on

Day 22: Brain Dump!

A dream written down with a date becomes a goal.  A goal broken down into steps becomes a plan.  A plan backed by action makes your dreams come true.  – Greg S. Reid

I have never been a planner.  I always felt like making plans just set you up to have them messed up, so better to not make them.  Like so many of life’s  lessons, I had to learned this the hard way.  Planning is ESSENTIAL.  Without a plan you’re just floating through daily life, kind of aimlessly.  While it’s sounds nice to be so blasé about life, it’s just not realistic.  Especially once you’re a grown up and have other people relying on you for things. {Darn kids.} There’s a saying that failing to plan is planning to fail.  And I think this is true, on so many levels.  If I don’t have at least a rough, for me, written idea of what my day looks like, absolutely nothing gets accomplished.  I mean, of course I eat and (most of the time) feed my kids.  But real, actual life affirming things don’t happen without some planning in place.

So I started a (kind of) brain dump at the end of each day, where I put a rough sketch of the following day in place.  I look at my monthly calendar and make sure I put down anything that is scheduled (doctor appointments, meetings, kids’ activities, etc.) and I put in ALL the other things….my chores, when I’m going to get my writing done, workouts, playdates, what’s for dinner (and any prep needed) and so on.  I don’t put things that are already a daily habit, like meditation, since I don’t have to consciously plan for it anymore.  I also write down any To Do’s I have, like phone calls I need to make, things I may need to pick up, etc.  Making this rough draft helps get it all out of my head and onto paper so I’m not going through the next day thinking crap I meant to do ‘x’ and I forgot.  And I’m also not worrying about it all night while I’m supposed to be sleeping. {Double score!}

I’m an old school girl, I like to see things checked off, so I use my planner to keep this all in one place, but even a scrap piece of paper would work. (I’m sharing a photo of my most recent brain dump over on Instagram and Facebook to show you what mine looks like).  You could use the notes app in your phone, google calendar or any number of apps if you like your lists a little more techy! Habit List  is an app I’ve used that lets you create daily lists with times, frequency and even reminders. (This is great if your trying to create daily habits like drinking more water, exercising, or any of the other daily habits we’ve been adding in each day).  It’s only on iOS, but there’s a similar app for android called Habit Streak .

The important part is getting it out of your head and somewhere tangible (even if it’s virtual) so that these annoying things can stop distracting you and allow for more productive use of your brain.  Try it tonight!

Light and Love,

♥k