Today’s Health Tip

Today, when you come to a stop light or a cross walk I want you to take 3 deep breaths.  Slow deep breaths in through the nose and out through the mouth.  It will help to recenter yourself and give to give you a little mindful break.

If you work out regular and tend to get sore a foam roller just might be you best friend.  Made of high-density EVA foam you can roll out trigger points and knots as well as areas of increased muscle density.  It can help with muscle tightness and soreness to provide a good stretch and better alignment and posture. On that we like can be found on Amazon here  https://amzn.to/2M7ayep  

Best of 2018: Managing Stress From the archives - week of September 24. A few ways to manage stress more effectively: build rest into your schedule, make a list of what needs to be done - then make a plan.  Get some regular exercise. Try the Headspace app http://www.headspace.com or find a therapist to talk with. Make a plan to manage stress.  

Best of 2018: What's new with wellness spas? If you have one near you, definitely check it out. Services like Cryotherapy, a Himalayan Salt Treatment, Far Infrared Sauna, red light therapy and flotation tanks. Making time for you AND working on your wellness. For details on these treatments hit the archives from the week of September 3.  

Today show yourself a little love by re-committing to taking your supplements. Here's a great trick: leave the supplements you want to take next to your toothbrush.  You'll have at least two opportunities to notice them and take them.  For those of us entering winter - the vast majority of us will need a vitamin D supplement.  We love a good D3 + K2 supplement. If you are wondring just how low your levels are please as your M.D. at your next physical to run a simple Vitamin D blood test. Our Wellness Warrior Checklist is here: http://bit.ly/WellnessWarriorChecklist Vitamin D Council: https://www.vitamindcouncil.org/ 

Today, show yourself a little love by staying well hydrated. Being dehydrated has many ill effects of your wellness.  Hunger is often confused with thirst so keep your appetite at bay with plenty of fresh filtered water.  Carry a water bottle or stainless cup with you where ever you go.  Especially if you start your day with caffeine or end with a cocktail or 2 - hydration is key to better wellness. Make a little time in your day to really take better care of you!

Today's Wellness Challenge is to take a break every 30 minutes.  This is especially for you if you work at a desk job.  Physically standing and taking a deep breath or 3 every 30 minutes will prevent you from getting too stiff, it is will your mind a mental break from the task at hand and allow you to re-focus when you return to that task.  Add a stretch in there for maximum benefits.

I LOVE my stainless steel tumblers...I have a collection. This one is from BEAST - it's a vacuum insulated, double walled 30 oz Tumbler crafted from top food grade steel. Amazing insulation for both hot and cold beverages, a sweat free design keeping your hands protected and a robust super durable construction to last you a life time, Guaranteed!*  Seriously, a lifetime guarantee! This bundle includes 2 x 304 Premium Food Grade Unbreakable, Rust & Scratch Proof Stainless Steel Straws – 1 Ergonomically Curved; Great for water, iced tea or coffee & 1 straight & wide; ideal for thicker shakes & smoothies a straw cleaner to make cleaning even easier and a snap shut lid. Listen in to how I wax poetic about my love for the stainless steel tumbler. Gift one here: https://amzn.to/2SwtJQV

If you are using Alexa you can pair your device with these Smart Hub Plugs.  With your voice you can turn anything plugged into them ON and OFF with your voice. Also, amazing to plug your Christmas Tree lights into a smart plug and then you can turn your tree lights on and off with a simple ask.  Pretty awesome. This would be a great holiday gift along with an Echo Dot (now at an all time low cost of $25!) They are $35 for 4 smart plugs on Amazon.  Check them out here: https://amzn.to/2UhQOrY

Vital Proteins Collagen Peptides. Great for skin, hair, nails and joints and a great gift for someone you love who might have issues here or just simply likes functional foods.  I add it to my coffee, you can add it to smoothies.  The one I use is made from grass fed beef collagen and is full of amino acids.  Note** They also make a marine collagen peptide if that interests you. As always, available on Amazon:  https://amzn.to/2PjnygO

Avoid dry cleaning's toxic load and opt for washing your sweaters this winter.  Use 1/2 ounce per load in the washer on your "hand wash" or delicate cycle.  Alternatively you can hand wash your woolens.  Nice very mild natural cedar scent repels moths. Makes a great gift for someone you know who is interested in wellness and wants to avoid the toxic chemicals from the dry cleaner. The whole line is plant based and really yummy.   You can buy it on Amazon here: https://amzn.to/2rgTkBP

Have you ever heard of Swedish Bitters?  The sheer bitterness of the tinctures or liquid releases digestive enzymes and  stimulates your stomach acid , making it easier for it to go to work digesting whatever food you eat.  Best to take it 20-30 minutes before a heavy meal or any time your stomach is feeling uneasy. Shake well before using.  Adults take 1-2 teaspoons (tsp) daily. Not for use in children under 18 years of age. Do not exceed recommended dosage. Not for long term use.  For an exciting alternative way to take Swedish Bitters, add to a cup of herbal tea, like Chamomile or Peppermint, or to a glass of your favorite fruit juice.  Also great mixed with seltzer water. Link to Swedish Bitters on Amazon is here: https://amzn.to/2FFagvw

If you are out shopping today make sure to head to your local shops for Small Business Saturday!  Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Looking for ways to save?  Try these alternatives: Instead of a gift, donate to a charity in someone's name. Give homemade gifts. – check PINTEREST for tons of ideas. Start a family or friends gift exchange. Draw a name and buy only one gift for the cost predetermined by your group.  Having to buy only one gift can  really take the stress out of holiday shopping. Happy Shopping!

When you’re sick you need to get plenty of rest, but you can’t really “catch up” on sleep or make up for weeks or months of too little sleep. Getting enough sleep on a regular basis is key to maintaining good health. Studies show that lack of sleep is associated with health problems and the inability to lose weight. According to the Harvard Women’s Health Watch, one adverse effect of not getting enough sleep is a compromised immune system.  Both sleep and your circadian system exert a strong regulatory influence on immune functions. We should be waking with the sun and going to bed 2 hours after dinner.  Shoot for 7-8 hours of sleep and keep your routine consistent.  Listen in today for more on the way sleep can help you stay healthy this winter. For those of you who like a little research, check out this journal article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

Have you considered using mindfulness for dealing with pain?  Simply sit comfortably in the quiet, focus on your breath and clear your mind.  No judgement if your mind wanders.  Simply just come back to the breath and focus on the rising and falling of your chest.  The expansion and contraction of your belly. Set a timer or use my favorite app called Headspace.  More on them here: http://bit.ly/mindfulGuud  PLEASE NOTE: If you are sitting with your pain for the first time, you might find that it seems worse or more intense.  But that's not necessarily bad.  Sitting with you pain *should* change something in you.  Keep up with it.  If it's the actual sitting part causing you more pain you might need a position change or even to lie down while you practice.