HealthyHighway Blog

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The Case for Slowing Down in 2015

Research has shown that it takes 25 minutes for the average person to mentally recover from a single phone call or other such interruption during work. The problem is, research has also shown that these sorts of interruptions occur in our daily lives every 11 or so minutes. So when you’re halfway de-stressed from one interruption, another one comes blundering along into your life. It’s like consistently getting 4 hours of sleep when your body craves 8; it’s going to catch up with you — and it’s not going to be pretty.

Chronic, unrelenting stress is dangerous to our health, happiness, and longevity, being at the root of myriad chronic diseases and imbalances. But the benefits of reducing stress and slowing down in life are universal:

-increased happiness and enjoyment of life

-better, deeper focus

-less tension and and stress-induced musculoskeletal imbalances

Small life changes, like reducing an addiction to technology, can help you experience less stress in your daily life, and deal with stressors more healthily when they do come thundering along.

Take a card from the techies at Google: take a technology sabbath. Shut your electronics off for one day or an entire weekend. Read books, play games with your family, go outdoors, experience creativity-inducing boredom.

Even if you don’t have the luxury to take a technology sabbath, you can still slow down your daily routine. Make yourself a hearty homemade breakfast instead of rushed buttered toast, and give yourself the time to mindfully enjoy it. Eat dinner with your family without checking your phone midway. Listen to the sounds of birds instead of blasting music on your walk to the local cafe. Every little bit helps. Here are 4 additional ways to slow your life down:

1. Do a few important things instead of many trivial things.

2. Leave early for events so you don’t have to rush.

3. Practice basic meditation for 5-25 minutes a day. Become comfortable with ‘doing nothing’. It has been scientifically proven to reduce stress.

4. Spend as much time as you can in nature, undistracted; even if all you can spare is just one day a month. It revitalizes you.

5. Eliminate what is unnecessary in your life — people, technology, fragile furnishings, et cetera; anything that requires trivial efforts, causes stress, or serves no function. “Our life is frittered away by detail… simplify, simplify.” Thoreau

We are bombarded by facts and information in our everyday lives — so much so that it is impossible to absorb more than a fraction of it. Slow down and let yourself learn, hear, and see new things. Stop opening your browser window; slow down and open yourself up to the world.

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!

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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!

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…

Live Well… Lifestyle Solutions for a Happy Healthy You! ~ Available Now!

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

skpe ~ healthyhighway

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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

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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!

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…

Live Well… Lifestyle Solutions for a Happy Healthy You! ~ Available Now!

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

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13 Amazing Benefits of Walking

Walking reverses damage from prolonged sitting.
If you go from sitting at your desk at work to sitting on your couch at home, a short walk could mean some big health benefits. A Indiana University study found that the muscle activity and blood flow from even three five-minute walks a day could reverse the damage caused to leg arteries from three hours of sitting. The lesson? If you’re sitting all day during work, take frequent breaks (at least once an hour) for a short stroll around the building.

Walking improves creativity.
Waiting for inspiration to hit? Take a walk—Stanford researchers found that walking increases creativity levels during the walk and shortly after, producing twice as many creative responses as when you’re sitting. You get the benefits whether you’re walking outside or inside, so if it’s too chilly for a stroll, hit the treadmill or an indoor track.

Walking lowers stress.
A University of Michigan study found that group nature walks lower stress, particularly in people who dealt with an emotionally traumatic event. Research at Heriot-Watt University even found that the brain enters a meditative state when going through green spaces—all the more reason to take a walk through the park after brunch with friends.

Walking lowers blood pressure.
Just 30 minutes of brisk walking lowers blood pressure—and that holds true whether you walk for 30 minutes at a time or break it up into 10 three-minute walks, a totally do-able goal even for those of us stuck sitting in an office all day.

Walking energizes you.
If you regularly experience fatigue, don’t shy away from lacing up—low intensity exercise won’t wipe you out, says a study from the University of Georgia. In fact, it can increase your energy level by 20 percent and decrease fatigue by 65 percent.

Walking cheers you up when it’s part (or all) of your commute.
One study found that the longer people spend commuting via car, the worse their psychological well-being. And just adding 10 minutes of walking to that commute can actually improve well being. “A more active commute to work can be associated with the same psychological benefits as things like a raise in income or starting a new relationship,” study author Adam Martin says.

Walking helps you at work.
A walking work station at the office isn’t in reach for everyone—but if your employer is open to it, the benefits could be huge. Researchers found that people who used walking workstations were less bored and stressed, and more satisfied than those who stood or sat at their desks.

Walking boosts your immune system.
A walk a day keeps the doctor away? Perhaps—a daily 30-45 minute walk at a brisk pace can boost the immune system and keep colds at bay, according to research from Appalachian State University. And not only do regular exercisers get sick less often, their colds are all shorter and less severe.

Walking can reduce risk of impotence in men.
Some time spent in sneakers can lead to a better time between the sheets, according to a nine-year study. Researchers found that a brisk two-mile walk each day can reduce men’s risk of impotence, improving blood flow throughout the body (yep, we mean everywhere).

Walking lowers blood sugar.
A 15-minute walk after each meal reduces your blood sugar for over 24 hours, a study published in Diabetes Care found—a good reason to skip dessert and step outside instead.

Walking keeps older adults sharp.
Living in a walkable neighborhood can be great for older adults, researchers say, resulting in not only physical benefits like lower body mass and blood pressure, but better memory and cognition too.

Walking may lower breast cancer risk.
Spend two and a half hours walking briskly each week and you may cut your risk of breast cancer by 42 percent, a study of over 79,000 women found. According to research in Cancer Epidemiology, Biomarkers & Prevention, exercise alters how the body breaks down the hormone estrogen into either benign or harmful byproducts. It also reduces fatty tissue in women’s bodies, which secretes estrogen.

Walking can ease fibromyalgia pain.
Light exercise like walking—even walking in a pool, for a lower-impact option—has been shown to significantly improve physical function, fatigue, and depression in women with fibromyalgia.

By Diana Vilibert

Diana Vilibert is a freelance writer living in Brooklyn.

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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!

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…

Live Well… Lifestyle Solutions for a Happy Healthy You! ~ Available Now!

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

skpe ~ healthyhighway

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Cashews to Beat the Blues

What makes cashews so powerful? Tryptophan. That’s right; tryptophan isn’t just in your holiday turkey. One serving of cashews contains 28% of our RDA of the essential amino acid. Tryptophan is actually a precursor to serotonin. When serotonin levels are low, anxiety and depression can set in. The body uses tryptophan to produce serotonin in the brain, so 1/4 to 1/2 cup of cashews can actually help your body boost its stores. In fact, about 1/2 cup of cashews contains around 500 mg of tryptophan, which is justified as a therapeutic amount for mood elevation. Just don’t start eating 1/2 cup of cashews every day as, although they are healthy, they are nutritionally dense in calories.

But tryptophan alone is not what makes cashews such a powerful antidepressant food. Cashews are also high in magnesium and B6. Our modern diets are often deficient in magnesium, due to stress and poor eating habits. Incidentally, magnesium has been shown to prevent and rapidly treat depression in many patients, so it is an incredibly important mineral for mood balance. B6, on the other hand, is also extremely important, as it is the vitamin responsible for tryptophan’s conversion into serotonin. It also enhances magnesium’s absorption by the body. In fact, tryptophan, B6, and magnesium work together as a trifecta of mood-boosters, and cashews are a great source of all of ‘em.

Cashews aren’t a miracle food, however. It is still important to reduce stress, get moderate exercise, and consume a healthy diet to get the one-up on depression. Stress may be the most significant factor, as cortisol can prevent tryptophan from being converted in the body. So, be sure to practice meditation, yoga, or positive self talk with those cashews, and be sure to always consult a trusted doctor for anything occurring chronically.

What’s often overlooked, however, is that nutrition and depression are inextricably linked. If you are feeling blue, it may be a good idea to get tested for dietary deficiencies before popping pills. Other great foods loaded with tryptophan, if you are adverse to cashews, are pumpkin seeds and beans. But, with B6, magnesium, and tryptophan, cashews are veritable depression busters. Keeping some on hand in your freezer for a quick and delicious boost or to combat the winter doldrums is an excellent idea.

Leesa recommends choosing Organic Cashews, Organic Pumpkin Seeeds, and Organic Beans!

By Jordan Cormier

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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!

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…

Live Well… Lifestyle Solutions for a Happy Healthy You! ~ Available Now!

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

skpe ~ healthyhighway

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5 Surprising Energy Zappers

1. Bad posture

Sit up straight! And not just because your mother told you too…according to the American Chiropractic Association, your body actually consumes more energy when you’re slouching. Make sure you’re taking breaks to stretch, recommends wellness expert Scott Donkin, DC, DACBOH. “When you stretch, you elongate and elasticize your ligaments and muscles and lubricate the joints. Your joints will glide more, which will require less consumption of energy in the muscle.”

2. Being thirsty

If you’re often only remembering to drink water once you feel thirsty, you’re dehydrated. “Our thirst sensation doesn’t really appear until we are 1 [percent] or 2 percent dehydrated. By then dehydration is already setting in and starting to impact how our mind and body perform,” scientist Lawrence E. Armstrong explains. Just a 1.5 percent drop in normal water volume in the body has adverse effects on your energy level (along with your mood and ability to think clearly), two University of Connecticut studies found. Women are particularly susceptible to those effects.

3. Your gadgets…even when they‘re off

From street lamps to the light from your charging laptop to the glowing numbers on your alarm clock, even a small amount of artificial light—anything that keeps your bedroom from being completely dark while you sleep—can suppress the production of a sleep-inducing hormone called melatonin. Not only will you have a harder time falling asleep, it’ll be tougher to stay that way. Consider covering up bright lights from laptops and phones, and add blackout curtains in your bedroom if the light is coming from outside.

4. Feeling lonely

Loneliness and isolation can wreak havoc on the body, leading to higher blood pressure, a weakened immune system, and issues with learning and memory. And sleep is less physically and psychologically restorative, with more frequent wake-ups in the middle of the night, often leaving socially isolated people feeling drained in the morning.

5. Your allergies

Think your season allergies are too mild for treatment? They may be draining you of energy—nasal congestion causes mini wake-ups during the night that you may not even be aware are happening. Come morning, you feel like you haven’t slept a wink. Leesa recommends Austin Air Filters for a sounder sleep and a stronger immune system! Visit http://wp.me/pN9Yh-Ib to learn more about Austin Air Filters and enjoy special savings on your order!

By Diana Vilibert

Diana Vilibert is a freelance writer living in Brooklyn.

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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!

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…

Live Well… Lifestyle Solutions for a Happy Healthy You!

Melodies from Within

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

skpe ~ healthyhighway

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11 Natural Treatments For Depression

That said, clinical depression sucks, and if you’re someone who suffers from it, my heart goes out to you. I’m in no way intending to diss anti-depressants or suggest you ignore your doctor’s advice. I know anti-depressants can be life-saving for people. But unless you’re suicidal or otherwise in dire need of urgent medication, before you dose up on side-effect laden pharmaceuticals, it’s worth considering some natural treatments that might help lift your mood.

How To Treat Depression Naturally

1. Consider why you might feel depressed. Sometimes depression is a symptom of something circumstantial in your life, rather than biochemical imbalances. Does your job require you to sell out your integrity every day? Have you been unable to admit that you need to end your marriage? Are you feeling spiritually disconnected or sexually restless? Are you suffering from creative blocks? Is your body failing you? Are you facing financial ruin? Be honest with yourself about what might be off-kilter in your life, and make an effort to get to the root of why you might be feeling depressed.

2. Move your body. Exercise releases happy-making endorphins, which act like natural anti-depressants. Runner’s high, anyone?

3. Never skip a meal. Keeping your blood sugar stable reduces mood swings.

4. Eat a serotonin-enhancing diet. Many anti-depressants like Prozac act by inhibiting the reuptake of serotonin by receptors in the brain, thereby increasing serotonin levels. But you can increase your brain’s serotonin levels by eating foods that boost your serotonin levels naturally.

Serotonin-enhancing foods include:

Foods high in omega-3 fatty acids (such as wild salmon, sardines, herring, mackerel, and anchovies, which are even higher in omega-3 fatty acids than other fish)
Healthy fats like coconut oil
Eat a high protein diet, especially proteins high in tryptophan, like free range turkey

5. Avoid caffeine, which reduces serotonin levels. If you need an energy boost, supplement with L-Tyrosine (500 – 1000 mg).

6. Expose yourself to sunlight, which can boost mood and increase Vitamin D levels. If you live somewhere that gets little sun, invest in a therapeutic light box.

7. Try mood-enhancing supplements: (DISCLAIMER: Although you can get these supplements over the counter, I always recommend doing this under the care of a physician, since supplements can have side effects and risks and can interact with other medications.)

5-HTP 50-300 mg up to three times/day — start at 50mg in the morning. Converts directly into serotonin. If you are taking too much, you will feel sleepy or have runny stools. Also usually helps with anxiety, although sometimes it can paradoxically cause anxiety. Must use with great caution if you’re taking an anti-depressant.
St. John’s Wort 300mg three times/day. If you don’t feel better within a week, slowly increase your dose to a max of 600mg three times/day. May decrease the effectiveness of birth control pills.
SAMe 200mg on an empty stomach twice/day. Increase your dose every two weeks to a maximum dose of 600mg twice daily. This can be a very effective antidepressant, but it can also be expensive. Side effects at higher doses include GI upset, nausea, agitation, and insomnia.
L-Theanine 100-600mg daily. Reduce if you feel sleepy. Found in green tea.
Fish oil (DHA/EPA) 1-3 g/day with food.

8. Meditate or try guided imagery. Meditation’s effects on mood are well documented. Settling your mind can lift your mood, in addition to a whole host of other health benefits.

9. Get your hormones balanced. If your thyroid, adrenal or sex hormones are out of whack, your mood can get all wonky. See a good integrative medicine doctor and ask them to order and interpret the following tests:

Thyroid gland tests – TSH, free T4, free T3, total T3, thyroid antibodies
Adrenal gland tests – cortisol, DHEA-S, pregnenolone
Sex hormone tests – estradiol, progesterone, free and total testosterone

10. Make efforts to bolster your mental health by being more authentic in all aspects of your life. Too often, we walk around wearing masks, pretending to be something we’re not. We fake it at the schoolyard, in the boardroom, in the bedroom, at church — and then we wonder why we wind up depressed. Practice letting your authentic freak flag fly and watch how your mood lifts.

11. Talk it out. See a therapist, psychiatrist, or life coach and express how you feel. Sometimes just finding someone you trust who will help you work through your feelings can make all the difference in the world.

If all else fails and you need anti-depressants, don’t beat yourself up. Sometimes you can do everything right, and if your imbalance is biochemical, you may need the drugs. But don’t forget to nurture the rest of you too. Depression, like most physical and mental illnesses, is multifactorial and requires a global investigation of your whole health — not just your mind and body, but your relationships, your work, your financial picture, how you express yourself creatively, how you satisfy yourself sexually, your environment, and whether you’re letting your Inner Pilot Light (aka authentic self) shine.

Unsure whether you’re really depressed or just in need of a vitality boost? Read this!

By Lissa Rankin, MD

Lissa Rankin, MD is a mind-body medicine physician, founder of the Whole Health Medicine Institute training program for physicians and other health care providers, and the New York Times bestselling author of Mind Over Medicine: Scientific Proof That You Can Heal Yourself. She is on a grassroots mission to heal health care, while empowering you to heal yourself. Lissa blogs at LissaRankin.comand also created two online communities – HealHealthCareNow.com and OwningPink.com. She is also the author of two other books, a professional artist, an amateur ski bum, and an avid hiker. Lissa lives in the San Francisco Bay area with her husband and daughter.

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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!

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…

Live Well… Lifestyle Solutions for a Happy Healthy You!

Melodies from Within

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

skpe ~ healthyhighway

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37 Simple Pleasures You Can’t Buy with Cash

1. The smile on a baby’s face when you play pat-a-cake. What other human being in the world would give you such undivided, rapt attention?

2. Catching the intriguing perfume of a flower that you can’t identify but you know is somewhere nearby.

3. Achieving the all-time highest score on a computer game and posting it for the whole world to see.

4. Actually feeling the sun on your face and the wind at your back.

5. Recalling the name of someone you’ve met just once before, a long time ago.

6. A freshly bathed toddler in fuzzy pajamas.

7. Thinking of song lyrics that express perfectly how you’re feeling at this exact moment and singing them under your breath.

8. The smell of a steaming pot of homemade vegetable soup.

9. Being in the middle of a really good novel – or, even, better, two – and knowing you have several hundred more pages to go.

10. That sound your steps make when you walk through fallen leaves on a very quiet autumn day.

11. An empty laundry hamper and a full clothesline.

12. A yummy, healthy meal prepared, served, and cleaned up by someone you love.

13. The first tiny tomato that appears in your backyard Minneapolis garden after too many months of freezing Midwest winter weather.

14. Introducing two of your friends that you know from very different circles and finding that they like each other as much as you like them.

15. Walking barefoot slowly through squishy, gooey, wonderful wet sand or mud.

16. Finding a recipe that calls for only ingredients that you already have in your pantry.

17. Listening to the symphony of birdsong first thing in the morning.

18. Realizing that your firstborn has suddenly become taller than you are.

19. Ice cubes.

20. Staying up as late as you please or going to bed as early as you want. In either case, waking up refreshed.

21. When somebody remembers to bring salt to the picnic.

22. Liking the movie just as much as the book.

23. Finding a missing earring before you throw out its mate.

24. Your boss telling you what you did right.

25. A balloon that floats by you out of nowhere.

26. Being able to “get” a joke in a foreign language. Better still, being able to tell a joke in a foreign language.

27. Spritzing yourself with a plant sprayer on a boiling summer day.

28. Teaching someone an essential skill.

29. Just enough blankets.

30. Trying the latest good-for-you food, and discovering that it’s absolutely delicious.

31. Stretching out in the grass, looking for faces in the clouds.

32. Going back to a vacation spot you loved as a kid and finding that it hasn’t changed.

33. Those few days of the year when you don’t need to switch on your air conditioning or heating.

34. Expressing your inner artist, whether it’s with paintbrush, keyboard, or garden tools.

35. Spotting a huge chunk of unblemished birch bark just lying there on the ground.

36. When your checkout line moves the fastest.

37. Fostering a rescue pet.

By Laura Firszt, Networx.

Networx.com empowers people to make educated, economical and Earth-friendly renovation and home repair choices. We are a community of homeowners, renters and contractors who are committed to sharing home improvement expertise and experience.

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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!

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…

Live Well… Lifestyle Solutions for a Happy Healthy You! ~ Available Now!

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

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6 Morning Hacks to Make Waking Up Easier

Find the right alarm clock. Traditional alarm clocks don’t always do the trick. The snooze button feature often means trouble for the notoriously nocturnal folk. Instead, try a non-traditional alarm, like a light alarm, or — on the other side of the spectrum — the Shape Up clock. Whatever works for you, invest in it, and never miss out on your day because of that pesky snooze button again. (One helpful tip: make sure you’re getting enough sleep. Otherwise, waking up will remain a struggle you won’t win.)

Un-batten the hatches. Open those shades, sailor! Let the sunlight shine through! The sun’s rays inhibit the production of melatonin, the hormone that makes you sleepy. Letting the sun hit your skin means you’ll wake up faster and more completely than if you were to spend your mornings in vampiric darkness.

Hydrate, hydrate! Drink a glass of room temperature water the moment you open your eyes. One, it will rehydrate you after a long night of snoozing, which in itself will revitalize your sleepy lids. But equally importantly, drinking a bedside glass of water can prevent you from hitting the snooze button too many times by converting your bladder into an alarm clock fail-safe.

Step outside for a minute. Weather permitting, of course. In the winter, I find the best way to wake up is to stick my head out the door and take 10 big gulps of fresh, crisp oxygen. It’s actually rather pleasant and can lift the dream fog from your mind. If you want to double the benefits, try fitting in some exercise to get your lymph and blood flowing. While your coffee maker is percolating, strap on the nearest pair of sneakers and take a quick stroll outside. Whether it is a shuffle to the end of your driveway, a walk with your dog around the block, or, if you’re lucky, a good jog at the local park, exposing yourself to the morning sunlight and invigorating air can wipe away all signs of sleepiness. Getting some movement in piles on clarity and endorphin-related happiness, meaning those pre-coffee hours don’t have to be spent in groggy misery!

Pre-prep a healthy breakfast. If you’re not a morning person, you may be tempted to grab a sugary pastry in lieu of a more nutritious mouthful. Spiking your body with sugar will only lead to more fatigue and cravings when you crash in a few hours. Instead, stick with a light, nutritious breakfast, while still challenging the ease of a drive-thru pastry. Just as you would organize your clothes and belongings the night before an important day, try prepping your breakfast the night before. Scramble some raw eggs and store them in the fridge in a container; chop up some veggies; get out the pan. That way, in the morning, all you have to do is toss it all in a skillet , and you’ve got a tummy-pleasing veggie omelet in the blink of one of your bleary eyes!

Set a goal. Even if your goal is to watch old re-runs of Friends when you’ve finished your day, give yourself something to look forward to in your schedule every day. It might be a cooking class, a lunchtime yoga class, a special salmon dinner, a nature walk, or drinks with a friend. Having something to look forward to will make it much easier to wake up in the morning, and will even invigorate the rest of your life. Talk about a win-win!

Mornings don’t need to be a struggle. With just a few simple tweaks, those wee hours can be a meditative and relaxing experience. And who knows, with any luck, mornings might even become your favorite part of the day!

By Jordyn Cormier

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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!

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

Healthy Lifestyle Coach, Artisan, Author of two books…

Live Well… Lifestyle Solutions for a Happy Healthy You! ~ Available Now!

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

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Fruits & Vegetables May Have a Larger Mental Impact Than We Thought

According to new research, it just might. A new study found that high and low mental well being could be consistently associated with an individual’s consumption of fruits and vegetables.

In the study, a third of respondents with high mental well being reported eating five or more portions of fruit and vegetables per day. Less than 7 percent of those with high mental wellbeing ate less than one portion of fruits and vegetables in a day.

Dr. Saverio Stranges, the lead author of the research paper said in a statement, “The data suggest the higher an individual’s fruit and vegetable intake the lower the chance of their having low mental well being.”

Over half of respondents with low mental wellbeing ate four or less portions of fruits and vegetables daily.

“Along with smoking, fruit and vegetable consumption was the health-related behavior most consistently associated with both low and high mental well being,” Dr. Stranges said.

“These novel findings suggest that fruit and vegetable intake may play a potential role as a drive of, not just of physical, but also of mental wellbeing in the general population.”

Mental wellbeing is a key part of overall health, and it makes sense that what keeps the body healthy would keep the mind healthy as well. However, it’s about more than just a lack of mental health problems. Those with a high mental well being are more likely to be optimistic and happy, have high self-esteem, and good relationships with others.

It’s these factors that may lead some to make healthier choices with their lives, like eating more fruits and vegetables. Though the study found a link between produce and mental state, it’s hard to say which causes which, if either causes the other.

by Brandi, selected from Diets in Review

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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!

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…

Live Well… Lifestyle Solutions for a Happy Healthy You! ~ Available Now!

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

skpe ~ healthyhighway

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