Lifestyle Solutions for a Happy Healthy You!

Posts tagged ‘healthy’

8 Habits to Ditch & Embrace in 2015

8 Habits to Ditch & Embrace in 2015

Stop feeling guilty. We spend a considerable amount of thought-energy on guilt — and where does it get us? It doesn’t solve problems; it ironically worsens them by building up stress which takes an incredible toll on your body and mind. Instead, take a proactive approach to life and improve the situation. Don’t just sit around feeling sorry for yourself. No matter how bad you feel today, tomorrow is always a new day, and a new chance to live better.     

Accept yourself as you are. You are imperfect. Deal with it. Everyone is flawed in myriad ways. Thinking that you’re somehow any worse than anyone else is incorrect. Everyone makes mistakes. But, by practicing confidence and self-acceptance, you will exude the illusion of ‘togetherness’ that everyone is striving to achieve. Heck, you may even start to fool yourself!      

Exercise, meditate, and eat natural foods. No one’s telling your to try and win the next Ironman competition, but these 3 pillars are pivotal to a healthy, happy lifestyle. Think about it as a trifecta: Some gentle, fun exercise every day keeps you young; 5 or 10 minutes of meditation will nix your chronic stress; wholesome, natural foods will help your body function the way it was meant to. Start incorporating these into your life, bit by bit, week by week, and notice how much better you feel. Your body will love you for it.    

Embrace your dreams. Everyone has dreams. But, for most, that’s where they stay. Make your dreams reality this year; they’re not impossible. Make a realistic, step-by-step timetable to help you achieve your wildest, most desired dreams. It may take an entire year — it may take 10 — but you’ll be pursuing your dreams and enjoying the experience instead of just letting them flit about and wither within your mind.   

Stop fearing the unknown. Take chances this year. Fear of the unknown is what squashes most dreams. Comfort is overrated; try something you’ve never done before. Get out there. You may just discover a whole new dimension to yourself! What’s the worst that can happen? 

Stop stressing about money. Again, stressing only worsens the situation. Instead, do something about it. Be proactive. Financial stress can make you miserable. Figure out a way to deal with it and trust that, with effort, it will all work out in the end. You’ll feel the load on your shoulders lighten considerably. 

Do things that make you feel strong and independent. This is especially true if you are in a long-term relationship with loved ones and friends. We can get so comfortable and dependent on our partners and comrades that we lose a bit of ourselves — that beautiful, spunky spark. This year, take chances and rediscover yourself out on your own. Take a solo trip, delve into a new class by yourself, talk to interesting new people. It will bring further dimension and excitement into your life — and your relationships.       

Let go of negativity. The counterclockwise whirlpool of your mind can suck even your most intrinsic happiness and positivity out of you if you allow it. The beautiful thing is: you’re in control. You can cut the branches of negative thought off at the source. Most of what we experience in life is heavily influenced by the mind, meaning you have the power to alter and improve your experiences through positive thinking. Kick out negativity and negative words like ‘can’t’, ‘no’, ‘won’t’, ‘too hard’, and all the rest. Negativity is simply a waste of precious, beautiful time. 

2015 is the year to make yourself into what you want to be. Carve your own path and thrive in the positivity and confidence these habits will offer your life. So, go ahead and do it — there’s no better time. It’s all within you.

By Jordyn Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the back country! 

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 
    Available on Amazon, Barnes&Noble, GooglePlay, iTunes! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

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Boost Metabolism Naturally in 8 Easy Ways

 Boost Metabolism Naturally in 8 Easy Ways

Sleep well. Your sleep habits and your metabolism are undeniably intertwined. According to a study published in the International Journal of Endocrinology, sleep deprivation can have stark effects on metabolism, including an increased risk for Type II diabetes. Lack of sleep or sleep dysfunction also increases appetite due to increased leptin production. If you have trouble falling asleep at night, try nixing the electronics for an hour before bedtime. The light from televisions or computer screens can stave off melatonin production and keep you awake.

Drink (moderate) caffeine. Green tea and black coffee both have proven metabolic benefits. Research has shown time and time again that both green tea and coffee offer metabolic benefits as well as ample antioxidants. Just don’t overdo it, as being wired all night can outweigh the benefits.

Surprise your body. Still doing the same old workout video from 5 years ago? Your body and your metabolism reap serious benefits when you switch it up. Try taking up a new workout hobby, like kickboxing or swimming, to contrast with your current regimen. Better yet, try HIIT (high-intensity interval training) if you’re really looking to get fit. Even though these workouts are shorter, they are more intense. The contrast of intensity to rest periods skyrockets your metabolism through the roof as you continue to reap benefits for hours to come.

Hit the weights. More muscle mass means a better resting metabolic rate. What does that mean exactly? Well, the more muscle you have, the more calories you burn when you’re doing absolutely nothing. How do you build muscle? Weight training. No, you don’t have to be a muscle-head at the gym to use weights. Start off with many reps of light weights to challenge your existing muscles, and work your way steadily heavier over time to help them grow.

Drink water. It seems obvious, but most people don’t drink enough water. How is your body supposed to function properly if it is lacking in its most essential substance? It doesn’t. As far as metabolism is concerned, a study showed that drinking 500 mL of water increased metabolic rate for about an hour by 30% in subjects, which is quite significant. Be aware that the standard 8-cups-a-day rule may not be enough. If you workout with any intensity, you’ll need more. Drink regularly throughout the day, and especially when you’re thirsty, to keep your body at peak levels of hydration. Also try incorporating a big, room temperature glass into your early morning routine. Drinking 2 to 3 cups (16-24 oz.) first thing in the morning after a dehydrating sleep revs your body up for a fantastic day.

Get spicy! Spicy food not only reduces your appetite and increases satiety, but it also actually boosts your metabolic rate by about 8%. Stop eating bland chicken and sprinkle a chile rub on! Both your taste buds and waistline will benefit.

Eat smart. Certain foods are known to boost metabolism, like coconut oil, certain fruits, and especially proteins. Fill your diet with these healthy foods instead of processed, sugary alternatives to properly fuel your body. Note, if you overeat, this small boost in metabolism won’t compensate. Eat only when you’re hungry and until you’re 80% full to ensure maximum benefits of your metabolism-boosting snacks.

Add a pinch of cardio. Thirty minutes to an hour of cardio a few times a week can raise your metabolism for the next 14 hours. Sweating a little is a small price to pay for the benefits, which include heart health and the influx of endorphins. However, overdoing cardio can be just as bad as not doing it at all, as it can exhaust and over-stress your adrenals. Keep pushing yourself, but try not to become too obsessive. Everything in moderation is key.

If your daily routine is feeling sluggish and dull, try incorporating some of the above ideas to liven up your metabolism and jump start your health. You can change yourself for the better in a few simple steps. Live healthfully and moderately, and your body will oblige.

By Jordyn Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the backcountry! Check out what else Jordyn has been up to at jordyncormier.com.

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 

Member International Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

enjoy ~ www.chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn   www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.google.com/+HealthyhighwayOrg

join ~ www.google.com/+LeesaWheeler

link ~ www.linkedin.com/in/leesawheeler

skpe ~ healthyhighway

The Surprising Reason Chocolate is SO Healthy!

The Surprising Reason Chocolate is SO Darn Healthy

Chocolate is something of a miracle food — it can ease depression, boost circulation, lower blood pressure, and even help you lose weight. In a strange correlation, it could even make you more likely to win a Nobel Prize! To think, all of this bang in one, tiny, delectable package. But, why? How do the compounds in chocolate react in our bodies to produce such dramatic results? The answer lies within you.

In keeping with the wave of interest in our microbiomes and their effect on our health, recent research shows that the good bacteria in our stomachs, like Bifidobacterium, actually thrive on chocolate. That’s right, your good bacteria love chocolate just as much as you do. Within these bacteria, the chocolate gets fermented and converted into various, anti-inflammatory compounds. These anti-inflammatories then travel throughout the body, spreading their good cheer, so to speak, to the heart, brain, blood, and beyond.

These findings, unveiled at a recent meeting of the American Chemical Society, come from research associated with the cocoa solids — cocoa powder — so no sugar was present (which feeds less desirable gut dwellers). The powder is known to contain several antioxidants, known as polyphenols, and a bit of fiber — which keeps it moving along when digested. All of this makes bitter cocoa an ideal fuel for the hungry, friendly bacteria in your digestive system — and you can be sure they will pass on the benefits to you. Their feast can result in higher endorphins, less depression, and enhanced heart health, among countless other benefits, for you. A couple of teaspoons of cocoa powder in your smoothie might be just the trick to balance out health and deliciousness for a perfect breakfast!

Remember, not all chocolate is created equal. If you opt for a chocolate bar, be sure it is dark, as in 85% or greater. Too much sugar could negate the benefits. If that’s too bitter for your taste, add a small dollop of raw honey to very dark chocolate for a double-whammy of health benefits and palatable sweetness.

Without your microcosm of gut bacteria, chocolate might not pose nearly as many benefits to your health. Keep your gut balanced with probiotics and a balanced diet — and make sure to give your micro-critter friends a big thank-you with a health-boosting treat of dark chocolate once in a while.

( Leesa recommends Vivani organic 85% dark choclate)

By Jordyn Cormier

Jordyn Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the backcountry! Check out what else Jordyn has been up to at jordyncormier.com.

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today! I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~ www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~ www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

 as-seen-on

How to be happy: Tips for cultivating contentment!

Are you tired of waiting around for happiness to find you? Stop waiting and start getting happy with these tips.

Do you know how to be happy? Or are you waiting for happiness to find you?

Despite what the fairy tales depict, happiness doesn’t appear by magic. It’s not even something that happens to you. It’s something you can cultivate.

So, what are you waiting for? Start discovering how to be happy.

How to be happy: What science tells us

Only 10 percent or so of the variation in people’s reports of happiness can be explained by differences in their circumstances. It appears that the bulk of what determines happiness is due to personality and — more importantly — thoughts and behaviors that can be changed.

So, yes, you can learn how to be happy — or at least happier.

Although you may have thought, as many people do, that happiness comes from being born rich or beautiful or living a stress-free life, the reality is that people who have wealth, beauty or less stress are not happier on average than those of who don’t enjoy those blessings.

People who are happy seem to intuitively know that their happiness is the sum of their life choices, and their lives are built on the following pillars:

  • Devoting time to family and friends
  • Appreciating what they have
  • Maintaining an optimistic outlook
  • Feeling a sense of purpose
  • Living in the moment

How to be happy: Practice, practice, practice

If you have been looking for happiness, the good news is that your choices, thoughts and actions can influence your level of happiness. It’s not as easy as flipping a switch, but you can turn up your happiness level. Here’s how to get started on the path to creating a happier you.

Invest in relationships

Surround yourself with happy people. Being around people who are content buoys your own mood. And by being happy yourself, you give something back to those around you.

Friends and family help you celebrate life’s successes and support you in difficult times. Although it’s easy to take friends and family for granted, these relationships need nurturing.

Build up your emotional account with kind words and actions. Be careful and gracious with critique. Let people know that you appreciate what they do for you or even just that you’re glad they’re part of your life.

Express gratitude

Gratitude is more than saying thank you. It’s a sense of wonder, appreciation and, yes, thankfulness for life. It’s easy to go through life without recognizing your good fortune. Often, it takes a serious illness or other tragic event to jolt people into appreciating the good things in their lives. Don’t wait for something like that to happen to you.

Make a commitment to practice gratitude. Each day identify at least one thing that enriches your life. When you find yourself thinking an ungrateful thought, try substituting a grateful one. For example, replace “my sister forgot my birthday” with “my sister has always been there for me in tough times.”

Let gratitude be the last thought before you go to sleep. Let gratitude also be your first thought when you wake up in the morning.

Cultivate optimism

Develop the habit of seeing the positive side of things. You needn’t become a Pollyanna — after all, bad things do happen. It would be silly to pretend otherwise. But you don’t have to let the negatives color your whole outlook on life. Remember that what is right about you almost always trumps what is wrong.

If you’re not an optimistic person by nature, it may take time for you to change your pessimistic thinking. Start by recognizing negative thoughts as you have them. Then take a step back and ask yourself these key questions:

  • Is the situation really as bad as I think?
  • Is there another way to look at the situation?
  • What can I learn from this experience that I can use in the future?

Find your purpose

People who strive to meet a goal or fulfill a mission — whether it’s growing a garden, caring for children or finding one’s spirituality — are happier than those who don’t have such aspirations.

Having a goal provides a sense of purpose, bolsters self-esteem and brings people together. What your goal is doesn’t matter as much as whether the process of working toward it is meaningful to you.

Try to align your daily activities with the long-term meaning and purpose of your life. Research studies suggest that relationships provide the strongest meaning and purpose to your life. So cultivate meaningful relationships.

Are you engaged in something you love? If not, ask yourself these questions to discover how you can find your purpose:

  • What excites and energizes me?
  • What are my proudest achievements?
  • How do I want others to remember me?

Live in the moment

Don’t postpone joy waiting for a day when your life is less busy or less stressful. That day may never come.

Instead, look for opportunities to savor the small pleasures of everyday life. Focus on the positives in the present moment, instead of dwelling on the past or worrying about the future.

By Mayo Clinic staff

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life? Please complete the information on our Contact Us page to schedule your consultation today!   I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~  www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

learn ~ www.healthyhighway.wordpress.com

like ~ www.tinyurl.com/Facebook-HealthyHighway

join ~  www.tinyurl.com/googleplusHealthyHighway

link ~ www.linkedin.com/in/leesawheeler

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22 Things Happy People Do Differently

Many people spend their lives waiting to be happy.  You may think, “if only I had more money,” or “could lose weight,” or you fill in the blank, then I would be happy.

Well here’s a secret: you can be happy right now. It’s not always easy, but you can choose to be happy, and in the vast majority of circumstances there’s no one who can stop you except for yourself.

The truth is, happiness doesn’t come from wealth, perfect looks or even a perfect relationship. Happiness comes from within. This is why, if you truly want to be happy, you need to work on yourself, first.

        22 Positive Habits of Happy People

What’s the secret to being happy? You can learn how to do it, just as you can learn any other skill. Those who are happy tend to follow a certain set of habits that create peace in their lives; if you learn to apply these habits in your own life, there’s a good chance you’ll be happy too.

The featured article compiled 22 such behaviors that you can use to enhance your life and your happiness:1

1. Let go of grudges

Forgiving and forgetting is necessary for your own happiness, as holding a grudge means you’re also holding onto resentment, anger, hurt and other negative emotions that are standing in the way of your own happiness. Letting go of a grudge frees you from negativity and allows more space for positive emotions to fill in.

2. Treat everyone with kindness

Kindness is not only contagious, it’s also proven to make you happier. When you’re kind to others, your brain produces feel-good hormones and neurotransmitters like serotonin and you’re able to build strong relationships with others, fostering positive feelings all around.

3. Regard your problems as challenges

Change your internal dialogue so that anytime you have a “problem” you view it as a challenge or a new opportunity to change your life for the better. Eliminate the word “problem” from your mind entirely.

4. Express gratitude for what you have

People who are thankful for what they have are better able to cope with stress, have more positive emotions, and are better able to reach their goals. The best way to harness the positive power of gratitude is to keep a gratitude journal or list, where you actively write down exactly what you’re grateful for each day. Doing so has been linked to happier moods, greater optimism and even better physical health.

5. Dream big

Go ahead and dream big, as you’ll be more likely to accomplish your goals. Rather than limiting yourself, when you dream big you’re opening your mind to a more optimistic, positive state where you have the power to achieve virtually anything you desire.

6. Don’t sweat the small stuff

If the issue you’re mad about will be irrelevant a year, a month, a week or even a day from now, why sweat it? Happy people know how to let life’s daily irritations roll off their back.

7. Speak well of others

It may be tempting to gather around the office water cooler to get and give the daily gossip, but talking negatively about others is like taking a bath in negative emotions; your body soaks them up. Instead, make it a point to only say positive, nice words about other people, and you’ll help foster more positive thinking in your own life as well.

8. Avoid making excuses

It’s easy to blame others for your life’s failures, but doing so means you’re unlikely to rise past them. Happy people take responsibility for their mistakes and missteps, then use the failure as an opportunity to change for the better.

9. Live in the present

Allow yourself to be immersed in whatever it is you’re doing right now, and take time to really be in the present moment. Avoid replaying past negative events in your head or worrying about the future; just savor what’s going on in your life now.

10. Wake up at the same time every morning

Getting up at the same time every day (preferably an early time) is deceptively simple. Doing so will help regulate your circadian rhythm so you’ll have an easier time waking and likely feel more energized. Plus, the habit of rising early every day is one shared by many successful people, as it enhances your productivity and focus.

11. Don’t compare yourself to others

Your life is unique, so don’t measure your own worth by comparing yourself to those around you. Even regarding yourself as better than your peers is detrimental to your happiness, as you’re fostering judgmental feelings and an unhealthy sense of superiority. Measure your own success based on your progress alone, not that of others.

12. Surround yourself with positive people

The saying “misery loves company” is entirely true. That’s why you need to choose friends who are optimistic and happy themselves, as you will be surrounded with positive energy.

13. Realize that you don’t need others’ approval

It’s important to follow your own dreams and desires without letting naysayers stand in your way. It’s fine to seek others’ opinions, but happy people stay true to their own hearts and don’t get bogged down with the need for outside approval.

14. Take time to listen

Listening helps you soak in the wisdom of others and allows you to quiet your own mind at the same time. Intense listening can help you feel content while helping you gain different perspectives.

15. Nurture social relationships

Positive social relationships are a key to happiness, so be sure you make time to visit with friends, family and your significant other.

16. Meditate

Meditation helps you keep your mind focused, calms your nerves and supports inner peace. Research shows it can even lead to physical changes in your brain that make you happier.

17. Eat well

What you eat directly impacts your mood and energy levels in both the short and long term. Whereas eating right can prime your body and brain to be in a focused, happy state, eating processed junk foods will leave you sluggish and prone to chronic disease. My free nutrition plan is an excellent tool to help you choose the best foods for both physical and emotional wellness.

18. Exercise

Exercise boosts levels of health-promoting brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress and also relieve some symptoms of depression. Rather than viewing exercise as a medical tool to lose weight, prevent disease, and live longer – all benefits that occur in the future – try viewing exercise as a daily tool to immediately enhance your frame of mind, reduce stress and feel happier.

19. Live minimally

Clutter has a way of sucking the energy right out of you and replacing it with feelings of chaos. Clutter is an often-unrecognized source of stress that prompts feelings of anxiety, frustration, distraction and even guilt, so give your home and office a clutter makeover, purging it of the excess papers, files, knick knacks and other “stuff” that not only takes up space in your physical environment, but also in your mind.

20. Be honest

Every time you lie, your stress levels are likely to increase and your self-esteem will crumble just a little bit more. Plus, if others find out you’re a liar it will damage your personal and professional relationships. Telling the truth, on the other hand, boosts your mental health and allows others to build trust in you.

21. Establish personal control

Avoid letting other people dictate the way you live. Instead, establish personal control in your life that allows you to fulfill your own goals and dreams, as well as a great sense of personal self-worth.

22. Accept what cannot be changed

Everything in your life is not going to be perfect, and that’s perfectly all right. Happy people learn to accept injustices and setbacks in their life that they cannot change, and instead put their energy on changing what they can control for the better.

A Healthy Lifestyle Naturally Enhances Happiness

You may have noticed that some of the habits of happy people are one in the same with those that are essential for leading a healthy lifestyle – exercising and eating right, for example. Once you adopt a happiness mindset, and even before you do, embracing healthy habits will help keep your mood elevated naturally even in the midst of stress. Happy people tend to be healthy people, and vice versa, so in addition to healthy food and exercise, the following lifestyle strategies can also help to support emotional wellness:

  • Proper sleep: Sleep deprivation is linked to psychiatric disorders such as anxiety and bipolar depression, while getting the right amount of sleep has been linked to positive personality characteristics such as optimism and greater self-esteem, as well as a greater ability to solve difficult problems.2
  • Animal-based omega-3 fats: Low concentrations of the omega-3 fats EPA and DHA are known to increase your risk for mood swings and mood disorders. Those suffering from depression have been found to have lower levels of omega-3 in their blood, compared to non-depressed individuals. Krill oil is my preferred source of omega-3 fats.
  • Regular sun exposure: This is essential for vitamin D production, low levels of which are linked to depression. But even beyond vitamin D, regular safe sun exposure is known to enhance mood and energy through the release of endorphins.
  • Emotional Freedom Technique (EFT): If difficult life circumstances and the negative emotions they create are making happiness hard to come by, try EFT, which is a form of do-it-yourself psychological acupressure. This simple technique can help clear your body and mind of negative emotions so you can implement positive goals and habits more easily in your life.

By Dr. Mercola

www.mercola.com

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Excellent Health is found along your journey and not just at your destination. Would it make sense for us to spend several minutes together to discuss your Health Issues or Problems and how HealthyHighway can help YOU Live YOUR Optimum Life?   Please complete the information on our Contact Us page to schedule your consultation today!  I look forward to helping YOU Live YOUR Optimum Life!

Live Well!

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.HealthyHighway.org

consult ~  www.healthyhighway.org/contact.html

chews ~ www.Chews4Health.com/Leesa

enjoy ~ www.Chewcolat.com

follow ~ www.twitter.com/HealthyHighway

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8 Healthy Habits for the New Year

8 Healthy Habits for the New Year

 

Happy almost new year! It’s that time when a lot of us are looking ahead and  thinking of what resolutions we’re going to make for the coming year. Instead of  vague or short-term goals this year, why not resolve to start a healthy habit  that you really want to stick with?

Have you ever noticed how the gym is extra crowded that first week in  January? By mid-January the wait time for that elliptical trainer is a little  bit more reasonable, and by the end of February things have pretty much settled  back to normal. That surge in gym-going is a great example of how new year’s  resolutions often work: we set out with the best of intentions, but our  resolutions are too big or too vague to really follow through with them all year  long.

Starting a healthy habit takes time. I’ve read a lot about starting habits,  and depending on what source you’re looking at, it can take anywhere from 21 to  66 days. That means that you need to practice something regularly for anywhere  from a few weeks over two months to really make it part of your routine. And  that’s if you’re practicing every day.

If your healthy habit is doing something once a week or less, it’s going to  take longer. Going into this with reasonable expectations is key to building  healthy habits that stick!

What’s great about starting a habit is that once you establish it as part of  your routine, it stops being a chore and starts being part of your routine.  Brushing your teeth in the morning is a great example of a habit. We wake up  bleary-eyed, and for many of us the first thing we do is stumble into the  bathroom and grab that toothbrush. It’s almost a reflex, right?

New years resolutions so often are something vague – like “get in  shape,” but vagaries are hard to stick to. Check out these ideas for healthy  habits that you can form in 2013, and remember: practice makes  perfect!

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gratitude: you're great!

1)    Start a  Gratitude Jar

Practicing gratitude is such a great habit to get into, and turning that  practice into something physical can help you remember to be grateful for what  you have every day. Get yourself a mason jar or a small vase, and every day,  write down something that you’re grateful for and stick the paper in the  jar.

Your moment of gratitude can be as simple as something like, “Made an amazing  pot of coffee this morning!” to bigger things like, “Got a promotion at work  today!” Remember to date your moments of gratitude, so you can jog your memory  about them later on.

At the end of the year (or when times are feeling a little rough), you get to  sort through the jar and enjoy all of the little blessings from the past year.  It’s so easy to take those small things for granted, and having them all in one  place helps remind us of how lucky we are. (Leesa recommends a gratitude journal to write down at least 5 things you are thankful for each day! When you focus on all that is good in your life, you change and your life will change!)  

 

learn a skill: making sushi

2)    Learn a New  Skill

Have you always wanted to learn how to make pottery or cook Indian food?  Instead of just resolving to do those things, sign up for a class!

I know, pottery and cooking classes can be expensive. If you don’t have the  money in your budget for a class, spend some time googling and see what  resources you can find online. Then, create yourself a structured schedule and  block out time each week to practice whatever it is you’re trying to learn. For  the Indian food example, maybe you can bookmark a dozen recipes, and try making  one or two a week, starting with the ones that seem simplest.

You can also invest in a book, which can be very helpful. Sometimes having a  tangible item can help keep you motivated.

get regular exercise

3)    Getting Regular  Exercise

As cliche as it sounds, a lot of us do want to lose some weight in the new  year, and that’s OK! Focusing on weight loss tends to be ineffective, though.  Instead, try focusing on getting regular exercise.

One of the best ways I’ve found to incorporate exercise into my schedule has  been…incorporating it into my schedule! Literally. Whether you use a day planner  or a digital calendar to keep up with appointments, schedule those workout just  like you’d schedule a work meeting or a lunch date.

You can join a gym, but you can also just buy a pair of tennis shoes and head  outdoors for your workouts. Walking and jogging outside are totally free  activities that almost anyone can do. It can also help to pick up a program,  like Couch to 5K, or sign up for an event like a race. Training towards  something specific is very motivating!

cooking at home

4)    Cooking at  Home

“Eat healthier” is another common resolution that’s hard to keep. Instead of  just resolving to improve your diet, try focusing on something more concrete.  When we cook at home, we tend to eat healthier food than when we go out or order  takeout.

That doesn’t mean you have to toss your favorite Chinese delivery menu in the  recycle bin! If you eat most of your meals from restaurants now, try cooking at  home once or twice a week to start, and add in more meals as you get more  comfortable in the kitchen.

Related Reading: 5  Essential Vegan and Vegetarian Cookbooks

When you choose your recipes for home-cooking, look for ones that have  healthy doses of fresh fruits, veggies, whole grains, and lean protein. You can  grab a couple of healthy cookbooks to get you motivated or search online for  recipes. Cooking  Light and Epicurious  both have searchable recipe databases, and you can even look for specific  ingredients, if there’s something in the fridge that you need to cook before it  goes bad!

quit smoking

5)    Replace a Bad  Habit with a Good One

Are you a smoker? Is sugar your weakness? Do you love diet soda? We all have  vices, and cutting back or cutting out one of yours can mean a healthier,  happier 2013.

The trouble with a resolution like “quit smoking” is that on its own, it’s a  pretty daunting task. Instead of just resolving to give up a bad, try replacing  it with a good one. Quitting smoking is hard, but what if you’re trying to start  a running regimen at the same time? Suddenly, your smoking is holding you back  from another goal, which makes it a little easier to say no to the bad  habit.

For something like diet soda or sugar, replace those unhealthy treats with  healthy ones. Next time you want to reach for a diet coke, grab a fizzy water  and sass it up with a squeeze of lemon or a shot of juice. Put down that cookie  and grab a tangerine instead.

The other key to ditching bad habits is not beating yourself up if you slip.  So, you had a few drinks at the bar and smoked a cigarette last night. You can’t  change that. Just don’t smoke today! Or tomorrow. Go easy on yourself, and  remember that your goal is a long term one.

yoga

6)    Practice  Mindfulness

It’s easy to make snap decisions – sometimes ones we regret – in stressful  situations. When that happens, we just end up even more stressed out! This year,  resolve to try being more mindful in tough situations. Try to remember to take a  step back and look at the big picture. Whether you’re faced with a time crunch  at work or a family emergency, I bet you’ll find yourself making better choices  and stressing less.

The key is finding better, concrete ways to deal with your  stress right there in the moment. Try taking a deep breath and slowly counting  to five when you feel things getting out of control. Or even learn when it’s  time to remove yourself from a situation to give yourself a little  perspective.

Mindfulness can also be about celebrating what’s good in our lives. Pairing  up this resolution with another one, like the  gratitude jar, can help you remember what’s important in life when times get  a little stressful.

self care: take a tea or coffee break

7)    Practice Self  Care

Self care is all about taking the time to care for your own emotional needs.  We can get so caught up in the day-to-day that we neglect our own mental health.  When you practice self care, you not only improve your own happiness, but you  set yourself up to approach the rest of your day with a more positive attitude  and more energy.

Practice a little self care every day, and when you make this resolution decide what that means to you. It doesn’t have to take a lot of time.  It could be as simple as taking the dog for a walk while you listen to your  favorite podcast or spending 20 minutes one evening painting your nails. Just do  one small thing for yourself.

Whenever I talk about self care, I like to share this video from Twin Peaks.  It’s a little bit cheesy, but I think the point he makes is spot on. Treat  yourself every day, and you’ll be happier and healthier.

volunteering at a soup kitchen

8)    Volunteer Your  Time

One of the best ways that we can improve ourselves is by giving back to  others. Try signing up to walk dogs at the local shelter or help out once a week  at the local food bank. Giving back improves your community, and you get to go  home feeling warm and fuzzy. Everybody wins!

We are all blessed with so much, and taking time each week or even a couple  of times a month to give back can help remind us of how lucky we are.

Do you have a healthy habit planned for 2013? I’d love to hear your  healthy new year’s resolutions in the comments!

Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta,  Georgia. Her life’s mission is to make green crafting and vegan food accessible  to everyone! Like this article? You can follow  Becky on Twitter or find her on  Facebook!

The Single Best Way to Prevent Illness

The Single Best Way to Prevent Illness
 
The Single Best Way to Prevent Illness

Each new flu season we seem to be bombarded with an endless crop of suggestions on ways to keep the bugs at bay: vitamins, herbs, sanitizers, vaccines–you name it. But the most effective way to prevent illness often gets lost in the shuffle (probably because it is so strikingly simple): Wash your hands!

According the Centers for Disease Control and Prevention (CDC), handwashing is the best way to prevent infection and illness. And imagine–it is cheap, it does not hurt the environment, and there is no question about negative implications for our own health. It is such an obvious win-win.

The CDC recommends that we wash our hands before preparing food and after handling uncooked meat and poultry, before eating, after changing diapers, after coughing, sneezing, or blowing one’s nose into a tissue, and after using the bathroom–to that I would add a good wash as soon as you or your children come home from school, work, errands, playing, etc.

Here’s how to wash your hands most effectively:

  • Wet your hands with clean running water and apply soap. Use warm water if it is available.
  • Rub hands together to make a lather and scrub all surfaces.
  • Continue rubbing hands for 15-20 seconds. (For my kids, I recommend singing a round of ABCs.)
  • Rinse hands well under running water.
  • When out, dry your hands using a paper towel or air dryer. If possible, use your paper towel to turn off the faucet.
  • Always use soap and water if your hands are visibly dirty.
  • If soap and clean water are not available, use an alcohol-based hand rub to clean your hands.

Read about what type of soap to avoid here: The Trouble with Triclosan in Your Soap
Read about making your own homemade all-natural hand sanitizer here: Theive’s Oil Homemade Hand Sanitizer

by Melissa Breyer

Slather Your Lips With DIY Cocoa Lip Balm

Slather Your Lips With DIY Cocoa Lip Balm

Slather Your Lips With DIY Cocoa Lip Balm

What could be better than protecting your lips from the winter’s chill by slathering on chocolate? Not much, and I bet if you went to the Environmental Working Group’s, Skin Deep website and checked out what’s lurking in lipstick (lead, yikes!) you’d ditch the lipstick and opt for healthy, homemade Cocoa Lip Balm. Here at Care2 we’ve posted about all that nastiness here and here.

Why Cocoa?

The cocoa bean is used to make chocolate. It’s made from roasted, husked, and ground seeds of the cacao bean, theobroma cacao, from which much of the fat has been removed. Cocoa contains large amounts of antioxidants. According to Your Daily Thread:

“Cocoa contains large amounts of antioxidants. According to research at Cornell, cocoa powder has nearly twice the antioxidants of red wine, and up to three times those found in green tea. Our super friend also contains magnesium, iron, chromium, vitamin C, zinc and more.”

Antioxidants that protects the body from aging, vitamins and minerals for overall health and…chocolate. Sign me up. In fact, my husband so sweetly made this Lip Balm for everyone on his holiday list after he read this. It was a huge hit! Try this recipe for healthy Cocoa Lip Balm that will make you smacking your lips for more:

DIY Cocoa Lip Balm

What you need:

1 teaspoon beeswax
2 teaspoons pure Fair Trade organic cocoa butter
3 teaspoons organic coconut or olive oil
5-10 drops peppermint essential oil
recycled containers

What to do:

Slowly melt ingredients in a double boiler or in 30-second spurts in microwave. Cool slightly and fill recycled containers. You may need to adjust the ratio of ingredients to suit your liking. Yum!

by Ronnie Citron-Fink

Ronnie Citron-Fink is a writer and educator. Ronnie regularly writes about sustainable living for online sites and magazines. Along with being the creator of www.econesting.com, Ronnie has contributed to numerous books about green home design, DIY, children, and humor. Ronnie lives in the Hudson Valley of New York with her family.

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