Five Ways To Promote A Longer, Healthier Life

With Billions of people in the world, and many health and wellness conditions – that range from serious health issues such as Heart disease to Diabetes, to Obesity and Depression, and all in – between, (not that any of these conditions are in specifics of a particular order of greater importance to another), a number of questions come to mind…

  • Was the person born with this condition
  • What preventions could be taken
  • Can the person still participate in a happy, healthy lifestyle

#1.THE APPLE A DAY THEORY

An apple a day keeps the Doctor away, we have all heard the expression, but have we really “thought” about its true meaning? This (so-called) 150-year-old nursery rhyme is actually a benefit for the populous of tested 50-year old’s and older given in 2013, in the UK. The results concluded that “An apple a day” would retard or even add postponement to Vascular deaths, heart attacks, and strokes.

#2. THE BENEFITS OF EXERCISE

If you are suffering from any of these conditions, you may want to consider the benefits that exercise can offer:

  • Loss of sexual drive
  • Depression and anxiety
  • ADHD
  • PTSD
  • Physical well being

The benefits are many, for such a small price as 20 minutes a day, even a 15-20-minute walk twice a day will make a great difference in your health.

Other benefits from exercise include:

  • Improving your balance
  • Can help in the manageability of Osteoporosis, Diabetes, as well as Heart disease
  • Physical strength
  • Over all being

When beginning a daily routine of exercise, it is highly recommended to consult with your physician if you have been diagnosed with a health condition prior, as to exactly what is safe to participate in.

Keep in mind that exercise does not have to consist of a gym membership, massive amounts of military push-up’s, or swimming laps in a pool. With agreement from your Dr. if needed, you can start slowly and build, using such exercises techniques as:

  • Sit -ups (10 to begin)
  • Push-ups (5 to begin)
  • Crunches (5 to begin)

These reps can be done as you awake in the morning, and prior to bedtime for results. As your strength builds, add a few more as you continue onward.

#3. Healthy Eating

Foods that are healthy for us play a large role in the significance of warding off sickness, health issues, as well as depression.

When we consider healthy habits of eating, we recognize, as well as remember, the pyramid food group we learned of as children:

  • Grains
  • Proteins/Meat
  • Vegetables
  • Fruits
  • Dairy

As we reach adulthood, some things may have changed, such as being lactose intolerant (dairy), or in some cases of diabetes, certain fruits may contain too much sugar (even though it is natural).

There is now a high percentage of vegetarians as well as veganism, which would make some of the pyramid useless as well.

The truth of the matter is this, one cannot live on potato chips alone! Your body craves good wholesome foods, treat it properly, it’s the only one you have.

#4. STRESS

There are a number of unhealthy dangers to that pertain to stress, and chronic stress can possibly bring one’s demise. Levels of cortisol (the stress hormone), that become heightened have proven to cause memory loss, lack of learning ability, interfere with the immune system, raise blood pressure and trigger heart disease.

The only way to ward stress off is learning to control it prior to its controlling of you. The first major questions to ask yourself are: what is the contributing factor to your stress, are there more than one, when did this stress begin, and what can I do to make my stress stop.

In acknowledging that there are stressful situations (small or large) is a huge step in your journey to become stress free.

Here are some more suggestions:

  • Meditation prior to the beginning of your day
  • Exercise
  • Learning breathing techniques to slow heart rate

#5. Find your happy place

Sounds simplistic, doesn’t it? But statistics prove that finding, or (creating) your happy place in life will promote a euphoria that assists in one’s overall well-being. Finding things that calm you after a hard day, or, in dealing with life’s expectations, can add years to your life. Something positive to think about, visiting a place or person who always brings out the best in you are a few examples to finding your happy place.

Conclusion

When taking care of ourselves, it consists of more then taking care of the body alone. We must take care of the mind and the over-all, well-being of ourselves as well. In doing this, we must learn to take control of our own livelihood, such as healthy food intake habits, learning to live in a productive, stress free environment that we create for ourselves, and, knowing of the importance of exercise and its benefits. Furthermore, knowing, as well as wanting, to find happiness in our life, is the beginning to living a healthy life.

References:

An apple a day keeps the doctor away. Retrieved from http://sciencedaily.com/releases/2013/12/131217210549.htm

Why Your Hip Flexor Is An Important Area

So many people sit for hours upon end in their jobs. We have noticed an abundance of health problems with people’s knees and hips. Many of these problems would not develop with proper exercise and maintenance of the hip flexor.

What Is The Hip Flexor?

Hip flexor is a group of muscles. They are attached to your thigh bone, run up and attach at your pelvis and the lumbar spine. These are the muscles that keep your lower back and hips strong to maintain your posture and alignment.

There are many muscles in the hip flexor group:

  • The inner thigh muscles
  • All the inner hip muscles
  • The gluteal muscle
  • And the rest of the thigh muscles

What Functions Does The Hip Flexor Have?

The hip flexor helps keep your lower body… Your legs, hips and other parts of the body moving in full range. It helps you move your legs from side to side and drawing them up to your torso. It holds your lower body stable and keeps your spine and pelvis strong.

When people have pain in their lower back, pelvis and hips, it is often a sign of a weak hip flexor. A weak hip flexor will pull your pelvis and lower lumbar out of alignment.

Common problems related to a bad hip flexor

If you suffer from any of the following problems, it could be in direct relation to the hip flexor:

  • Constant pain in your lower back, legs or hips.
  • An inability to exercise at a rate you once could.
  • Pain while walking.
  • Loss of sexual performance.
  • Bad posture.
  • Digestive issues.
  • Trouble sleeping.
  • Anxiety.
  • Just overall sluggishness throughout the day.

While I not a physician, I have seen that these are common results from a weak hip flexor.

I do suggest you see your Doctor with any of these and just ask him/her if the hip flexor may be the problem.

How To Unlock And Strengthen The Hip Flexor

It is one of the most difficult muscle groups to exercise.

Why?

Because they are buried deep and there is a proper order to stretch and exercise them right. I am going to tell you various hip flexor exercises, but I want to say, the order you do these is important.

I will share a link to a hip flexor trainer at the end who can help you follow a systematic method to build your hip flexor correctly. So follow along to the end…

Hip Flexor Stretches And Exercises

Here are a variety of stretches and exercises designed especially for the hip flexor:

Butterfly Stretch

Simply sit on the floor with your back straight. Put the soles of your feet together with your knees bent out to the sides. Pull your heels up toward you and hold 10 seconds. Do 20 reps.

Standing High Knees

While standing, bring your bent knee and leg up as high as possible towards your breast. Switch legs and do each 10 times.

Back Bridge

Lie on your back with your knees bent and your feet flat. Put your hands at your sides; they should be able to touch the heels of your feet. Now put pressure on your heels and lift your hips off the floor forming a bridge. Hold for 8-10 seconds. Do 10 – 20 reps.

Deep Squats

Stand upright and at your hips, keeping your upper body straight, squat (bending at the knees) all the way to where your butt is nearly touching the ground. Hold for 5 seconds and stand back up. Do this exercise 10 times.

Straight Leg Lifts

Laying on your back with your palms down at your sides, lift each leg straight up to the highest point and hold 2-3 seconds. Do each leg 10 times.

Conclusion

These are just a few exercises and stretches to help strengthen your hip flexor.

Now as I mentioned earlier, I was introduced to a trainer who has developed the best system to get the most out of your hip flexor.

Rick Kaselj M.S. has developed a comprehensive system to solve the hip flexor problem. I suggest you check out this link: http://www.yourprimalmuscle.com/

Rick will show you the proper order so you can live life fully and comfortably.

I hope this helps you. If you have any questions, just give me a shout out in the comment area below.

And also, please share this with others who may be having these issues too.

Thank you.

7 Methods To Beat Procrastination

It happens to all of us… Procrastination.

Am I procrastinating in writing this post because the Carly Simon song Anticipation keeps coming to my head. And how easy it would be to replace anticipation with procrastination:

Anticipation or Procrastination
Is making me late
Is keeping me waiting

Okay, time to push Carly out of my head and write this post.

We procrastinate over the things that we fear normally. We procrastinate over change. And losing weight and living a healthy life are huge areas of procrastination.

So let me help you; here are 7 methods to beat procrastination.

#1: Beat Procrastination By Breaking It Down Into Bite Size Pieces

What often happens is, we take on one huge task and we feel overwhelmed. We put it off because it seems like a mountain. But if we break that mountain down into small hills, we can manage to defeat each hill and before we know it, we are on the top of Mount Everest.

So you know you need to lose 30 pounds in 1 month.

Wow, that’s a lot. I think I will have a cupcake and procrastinate on that.

No! Don’t!

Let’s break it down… It’s simple.

You can discard 1 pound every day, starting with the cupcake. Get out and exercise daily and change your diet. 1 pound per day is easy.

You CAN do it!

#2: Beat Procrastination By Focusing On One Important Task

Another cause of overwhelming sensations is having too much on your plate (yes, that helps you not lose weight too).

No matter where your procrastination lies, you need to pick one task at a time and carry through with it until completed. Then you start the next task.

If you are trying to multitask, you will overwhelm yourself and procrastination will sneak in.

Remember, you need to prioritize. Putting off one task to complete another is not procrastinating, it is being wise with time management.

#3: Beat Procrastination By Knowing Why You Are Procrastinating

Procrastination normally comes upon us for 1 of 4 reasons:

  1. Our skill sets: We say yes to doing and then we realize we don’t have the proper skills or talents. We are scared we will get it wrong. The way to overcome this is by reading or finding someone who does have the skills and allowing them to mentor us.
  2. The task seems unpleasant: Throughout life, there are some things we have to do we will not like. The best way to handle this is not by procrastinating but by following the Nike plan… Just Do It!
  3. Overwhelmed: It seems like too much! Beat it by asking for help.
  4. Being disorganized: The best way to overcome this procrastination reason is by planning and using to-do lists.

#4: Beat Procrastination By Not Beating Yourself Up

Okay, so you have discovered you have been procrastinating. Is dwelling on it going to fix the problem?

We all have procrastinated!

The people who are able to move past it and forgive themselves are the people who have success.

#5: Beat Procrastination By Finding The Best Environment

Sometimes we put ourselves in the wrong place to achieve what we want to get done.

So you are trying to do your exercises but the kids are playing X-Box and your husband is watching television.

The distractions can pull you out of the exercise “zone.”

Maybe you should find a quieter place in the house where you can be free to exercise while the family is doing “their thing.”

#6: Beat Procrastination With Positive Affirmations

Believe me, it is hard to procrastinate when everything around you is positive.

Start your day with a positive affirmation:

  • I feel great today!
  • It is going to be a great day!
  • Nothing will beat me today!
  • Etc…

Go through your day speaking positive affirmations every 1-2 hours. I bet you won’t procrastinate!

#7: Beat Procrastination With An Accountability Partner

This is a great way to stop procrastination in its tracks. Find a person you trust and who will hold you accountable. Tell that person your goals and how you plan to meet them. Ask them to hold you accountable.

Be it a phone call, text message or visit in person, you will feel embarrassed if you procrastinate and your accountability partner discovers it.

Conclusion

You know, this post made me forget about the Carly Simon song and suddenly have this song by American Authors in my brain… Best Day Of My Life

I had a dream so big and loud
I jumped so high I touched the clouds

I stretched my hands out to the sky
We danced with monsters through the night

I’m never gonna look back
Woah, never gonna give it up
No, please don’t wake me now

This is gonna be the best day of my life
My li-i-i-i-i-ife
This is gonna be the best day of my life
My li-i-i-i-i-ife

Yea, it’s going to be a great day.

If you happen to need an accountability partner, just contact me here.

If you liked today’s post, please share it with others. If you have any questions, post them below.

Thanks and have a marvelous day!

Trace Minerals: What, Why and Where

In today’s post, we are going to discuss trace minerals; what they are, why we need them and where to get them.

I often talk about vitamins, but your body also requires what we call trace minerals. The reason the word “trace” is used is because you need little to gain huge benefits. I must also mention that there is dangers in having too much of these trace minerals too.

Just consider the fact that our bodies are similar to machinery. That machinery requires certain fluids such as oil, hydraulic fluid, etc… to maintain it in perfect working condition.

I equate trace minerals to the fluids in machinery. Too little and the machine is in danger of overheating; too much and the machine may “blow” seals causing a leak or rupture.

Our bodies need trace minerals much like machinery needs fluids. And while there are some possibilities of “too much,” the majority of humans are running on too few trace minerals. And the primary reason is the growing soils are not as rich in minerals as they once were.

What Are Trace Minerals?

You probably know what most primary minerals are… Minerals that you need more than 100 mg per day:

  • sodium
  • calcium
  • chloride
  • magnesium
  • potassium
  • and phosphorous

Trace minerals are inorganic matter that heat (cooking) cannot damage and we need much smaller amounts; anywhere from 1 to 99 mg per day. But we must have them!

  • copper
  • zinc
  • iron
  • chromium
  • selenium
  • fluoride (this is a trace mineral many people are getting far too much of. It is in water supplies so just say no to it in your toothpaste.)
  • manganese
  • iodine
  • and molybdenum

Why We Need Trace Minerals

Without trying to sound overly scientific, I will just tell you that our bodies are made up of various organic and inorganic matter. We need some of the “metals” to have a proper working system. Let me tell you just a little how each one helps you and where you can get it…

Copper

Copper helps your body make hemoglobin and connective tissues, as well as plays a part in producing energy in your cells.

Studies show that copper deficiencies are low in the United States. You get copper from:

  • nuts and seeds
  • seafood
  • and organ meats

Intake should be from 870 – 900 mcg per day.

Zinc

Zinc deficiency can impair growth in children and birth defects during pregnancy.

Zinc is needed for a healthy immune system; it promotes cell reproduction and tissue growth.

Zinc can be achieved from:

  • nuts and seeds
  • meats
  • peas
  • and eggs

Intake is 8 – 11 mg per day.

Iron

Our hemoglobin requires iron. It is needed to transport oxygen throughout the body.

A deficiency can lead to anemia, fatigue and infections. Excess amount can cause an enlarged liver, skin coloring, diabetes and internal damage.

You can get iron from:

  • meats
  • seeds
  • beans
  • and spinach

The recommended allowance is 8 – 18 mg per day.

Chromium

Chromium helps insulin in your body to use glucose. Deficiency of chromium exhibits diabetic-like symptoms.

Chromium can be attained from:

  • cheese
  • meat
  • peas
  • and eggs

Intake is from 20 -35 mcg per day.

Selenium

Selenium and Vitamin E work as a team. They protect cells and support a healthy immune system.

Normal diets normally provide proper quantities of this trace mineral.

Recommended amounts are 55 mcg per day.

Fluoride

Fluoride does strengthen tooth enamel and bones but too much can cause tooth stains not to mention other problems that most officials will not discuss since it is in most water supplies.

Daily intake should be 3 – 4 mg per day.

Keep in mind that 2 brushings per day of fluoride toothpaste will give you about 1 mg of fluoride.

And you get fluoride from water, tea and fish.

Manganese

Manganese helps in bone formation, metabolism of energy from foods, helps build cartilage and improve immune system response.

You get this trace mineral from:

  • many various fruits
  • vegetables
  • lentils
  • etc…

Daily intake is 1.5 – 2.5 mg per day.

Iodine

Iodine regulates your body heat and energy your system uses. Low iodine can result in weight gain whereas high iodine can make an irregular heartbeat.

The primary source of iodine is salt. It also comes from saltwater fish, potatoes and navy beans.

We need 150 mg of iodine per day.

Molybdenum

No, I can’t pronounce it either…

It is needed as it works in conjunction with riboflavin and uses iron to make red blood cells.

Deficiencies are rare.

You get this trace mineral from:

  • liver
  • grains
  • dairy
  • and beans

Conclusion

Just as you keep track of the various vitamins and primary minerals, you also need to monitor your intake of trace minerals.

You can find many of these trace minerals in the various products sold at this organic company.

Thank you for coming by today.

Here’s to your health and well being! Please share with others.

Let Rosemary Help You

Do you want to live a long and fruitful life?

Let Rosemary help you do so.

I am not speaking of a person but an herb that is native to the Mediterranean, but is now grown all over the world.

Since days of old, rosemary has been used as an additive in cooking as well as a medicine. We did not realize just how powerful rosemary was until some studies were done on residents of a remote village in Italy.

Because residents in this village seemed to be living longer than average, the University of California at San Diego and Sapineza University in Rome studied why this was. They came to one conclusion… Rosemary.

It seems that nearly every meal made in the Italian village of Acciaroli has plenty of rosemary in it. And, it is the rosemary they grow there which is stronger than most of the versions we know.

It is now believed that wonderful rosemary is a herb that will help us live a longer and more fulfilling life. It contains iron, calcium and Vitamin B6.

Let’s take you through some of the benefits rosemary can provide:

Boosts The Immune System

Rosemary has been proven to be rich in antioxidants which are known to boost our immune systems.

Boosts Memory

While not absolutely proven yet, many experts believe rosemary improves our brain’s memory power. Hopefully, scientists will discover how they can use rosemary to treat Alzheimers.

Relieves Stress

Studies have shown that rosemary essential oil is a great way to lower stress levels. The University of Maryland Medical Center reported that rosemary oil in conjunction with other oils could lower cortisol levels which is a leading cause of anxiety.

Improving Digestion

All over Europe, rosemary is used as a treatment for indigestion. There are no scientific studies proving so, but if so many people swear by it, rosemary must work.

Antibacterial

While I mentioned improved immune properties, rosemary has shown aggressive defense against bacterial infections. It is also linked to preventing Staph infections.

Hair

Studies have showed that massaging the scalp with rosemary oil can improve hair growth and stop hair loss. Many also add lavender, thyme and cedarwood oils.

Protection Against Brain Damage

Studies have also shown that rosemary may be quite beneficial in people who have had strokes to protect against brain damage and improve their recovery.

Freshen The Breath

Rosemary is a member of the mint family, so it is a wonderful herb to use as a breath freshener. You should steep the rosemary leaves in hot water and gargle. It eliminates bacteria and leaves your breath fresh.

Achy Muscles

Studies have shown that rosemary oil is a wonderful treatment to rub on achy muscles and arthritic areas to soothe the pain and improve circulation.

Cancer

Many studies have showed favorable signs supporting rosemary against cancer. One study showed that crude rosemary oil slowed the spread of leukemia and breast carcinoma.

Another published report stated that adding rosemary to ground beef greatly reduces the formation of cancer causing agents during the cooking process.

Detoxifies

Because of the diuretic nature of rosemary, it will help push out toxins quicker from our bodies during urination.

Macular Degeneration

The most common eye disease, macular degeneration seems to be no match for carnosic acid which rosemary has a lot of.

Other Benefits

Those are just a few of the known benefits of rosemary. Some other areas believed to be benefited from the herb are:

  • skin health and texture
  • gout
  • eczema
  • headaches
  • high blood pressure
  • toothaches
  • and more

Conclusion

Rosemary just may be the answer to a ton of this world’s problems.

Now if you are using rosemary essential oil, it is not wise to take it internally.

Regular rosemary is a great spice to use on your foods and can help it taste great as well as helping your health.

So have you had your rosemary today?

She can help!

All love from Tara.