Part 3 is about oils/fats and yes, you can eat some fats and oils that are very healthy for you, they aren't the kind you will find at your local restaurant drive thru however. Also, unfortunately, some of them you can't even be found at your local supermarket, although, they are becoming more readily available there. The right fats/oils can actually be good for your heart and even help you manage your weight. So lets start covering these miracle fats and learn a little about them:
Flax Seed Oil: Some facts about flax seed oil; it never converts to body fat, not ever, so this works for both the dieter and the hard gainer; never use flax seed oil for cooking, oils high in essential fatty acids are not good for cooking, in fact heat can turn these healthy fats into harmful ones; only purchase flax seed oil in the refrigerated section and they should be in very dark containers; flax seed eaten at meals can increase the nutritional value of other foods. Many of the chronic diseases are classified as chronic inflammation, some of these are heart disease, Alzheimer's disease, cancer, arthritis, asthma; and the good news is that these can be reversed with natural anti-inflammatory foods and supplements and yes, flax seed oil is one of those. Flax seed is effective in lowering cholesterol levels; stimulates the immune system; contains high levels of antioxidants; so consume at least a tablespoon of the powerhouse fat everyday, the perfect way to introduce it into your diet is put it in your morning smoothie.
Omega Fatty Acids: These can be taken in a form of a supplement which if that is your preferred method it needs to be the balanced amounts of 3-6-9, however, as you start eating healthy you will get this balance in some of the foods you eat, so the amount of the supplement will be able to be reduced as you are getting the value from the foods you eat. Omega 3 helps in the prevention of cardiovascular diseases such as strokes, high blood pressure, brain, nervous system, protect again certain cancers like breast and prostrate, they help reduce inflammation by improving the blood flow in the body and also strengthening the joints. Omega 6 also needs to come from our diet and/or a supplement and the conversion of this for the body to use is very limited and is blocked my our on the run lifestyles, such as stress, smoking, ageing, sugar, nutritional deficiencies; which means many of us are deficient in this Omega. The supplement that supplies this fatty acid is evening primrose oil and you need a supplement that has at least 10% GLA and from a reputable company. Omega 9 is essential not a fatty acid, because our bodies can manufacture some of it as long as the other two are present in our bodies, however, they all three work very well together and so the premium supplement would have the three included in it. Omega 9 is what the call Oleic Acid and it lowers the risk of heart attack, arteriosclerosis and can reduce the risk of cancer. Foods that contain Oleic Acid are extra virgin oil, olives, avocados, almonds, sesame oil, pecans, pistachio nuts, cashews, hazelnuts and macadamia nuts.
Olive Oil: This is another oil that should not be used for cooking as when it is heated it looses it healthy properties and it should be extra virgin olive oil. Once again this oil reduces body inflammation, it can also assist in weight loss; it helps you look better by reducing dry, coarse skin, strengthen cracked and weak nails, helps hair to be shiny and sleek; protects your heart; combats cancer; helps with the affects of diabetes.
Hazelnut Oil: It is probably one of the most luxurious of all the above oils, or at least it may seem that way as gourmet chefs around the world use it in their prized recipes. This oil can be heated to 430F, so you can cook your favorite foods in it and it has about the same healthy properties as olive oil, with just a little different taste to enhance your menus, it goes well as a substitute for butter and it also goes great with chocolate.
Just so you will know what other oils/fats are good for cooking I am going to give you two other ones that can be heated to higher temperatures. One is grapeseed oil, which can be heated to 420F and it has all three of the Omega Fatty Acids in it and it also comparable to all the above oils; the other one that can be heated to higher temperatures is coconut oil and it is once again one of the most healthy oils you can cook with and it can be heated to 350F for cooking your foods, it has a very distinct flavor and you would need to like coconuts to be able to enjoy this in your cooking.
These are many options for you to get started on your healthy path to good eating and know that the food can taste good and still be healthy, quite looking for short term answers and fixes, and make long term lifestyle changes.
Thought for the day: "We must always change, renew, rejuvenate ourselves; otherwise, we harden." -Goethe-
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons http://www.spiritedboutique.com
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
October 28, 2007
Ways to Help Eliminate Stress - Part 7
The basic theme of this article is get out and get moving, get whatever is creating your stress in perspective and not let it take over your whole being. This is not the same as running away from it and/or ignoring it, it is just so you don't sit and just sort of stew in what is going on. Also, when you go out and get a change of scenery, so to speak, you are less likely to get depressed and/or moody, just get off the couch which will be good for you mind, body and stress.
Have you noticed when you are stressed your self esteem sort of takes down hill spiral, your hair is not perfect, your clothes fit funny, you drop your keys, or you can not find your keys, traffic is annoying and so on and so forth. Then you do something special for yourself and bingo, you feel better, let that something be eating a good healthy meal, go shopping for healthy, interesting food and fix a super healthy meal that makes you feel special after you eat it, not, like what did I eat that for.
Volunteering can do the same thing for your stress level, there is always someone who is better off than you and much worse off than you, and when you go out and volunteer, you get to see both sides and know that your life is right on. It will give you confidence and an over all feeling of self worth and self esteem. It is all about attitude, it has been said "life is 10% what happens and 90% how we react", and if we are busy contributing to life we will be somewhere closer to the 90% end of the scale. There is all kinds of volunteering, figure out what and where your interests lay and then check out the different facilities that are involved in your interests and go volunteer. Usually most facilities will accept part time and many even drop in participation. Another good idea may to be to find a facility that is involved in the area you always find your self stressed out in, that way you can learn how to see and possibly overcome some of your stress in the situation, if nothing else you can identify when a stress "attack" is coming on.
Watch how you talk to yourself and to others, do you use the words should, must and ought to; do have the feeling you are always last; feeling like you always expect the worst; compulsive about not being late; compulsive of always being late; these are things you can watch for in your behavior and if you are working with others and watching your own behavior, you may get the clue of some of your stress signals. The other people you are working with, interacting with, will be your mirror.
Sometimes the volunteer work can even be done from you home, like making calls to shut-ins and the chronically ill to cheer them up and to just give them a call so they know that someone is thinking of them and cares, this many times helps you more than the person you are calling. Since stress involves a focus on ones self, focusing on the needs of others literally helps shift our thinking and that perpetuates pleasure and happiness.
Volunteer work and helping others can also involve donating money and that works the same way where doing good helps us to feel good and feeling good also makes us more likely to do good.
Then there is the all famous one that anyone can do, and that is give away a smile to just anyone for any reason, and if you do not feel like smiling smile anyway, act as if you are happy and stressfree and you will be, going thru the motions can wake up the emotions.
Thought for the day: "Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around." -Leo Buscaglia-
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons http://www.spiritedboutique.com
Have you noticed when you are stressed your self esteem sort of takes down hill spiral, your hair is not perfect, your clothes fit funny, you drop your keys, or you can not find your keys, traffic is annoying and so on and so forth. Then you do something special for yourself and bingo, you feel better, let that something be eating a good healthy meal, go shopping for healthy, interesting food and fix a super healthy meal that makes you feel special after you eat it, not, like what did I eat that for.
Volunteering can do the same thing for your stress level, there is always someone who is better off than you and much worse off than you, and when you go out and volunteer, you get to see both sides and know that your life is right on. It will give you confidence and an over all feeling of self worth and self esteem. It is all about attitude, it has been said "life is 10% what happens and 90% how we react", and if we are busy contributing to life we will be somewhere closer to the 90% end of the scale. There is all kinds of volunteering, figure out what and where your interests lay and then check out the different facilities that are involved in your interests and go volunteer. Usually most facilities will accept part time and many even drop in participation. Another good idea may to be to find a facility that is involved in the area you always find your self stressed out in, that way you can learn how to see and possibly overcome some of your stress in the situation, if nothing else you can identify when a stress "attack" is coming on.
Watch how you talk to yourself and to others, do you use the words should, must and ought to; do have the feeling you are always last; feeling like you always expect the worst; compulsive about not being late; compulsive of always being late; these are things you can watch for in your behavior and if you are working with others and watching your own behavior, you may get the clue of some of your stress signals. The other people you are working with, interacting with, will be your mirror.
Sometimes the volunteer work can even be done from you home, like making calls to shut-ins and the chronically ill to cheer them up and to just give them a call so they know that someone is thinking of them and cares, this many times helps you more than the person you are calling. Since stress involves a focus on ones self, focusing on the needs of others literally helps shift our thinking and that perpetuates pleasure and happiness.
Volunteer work and helping others can also involve donating money and that works the same way where doing good helps us to feel good and feeling good also makes us more likely to do good.
Then there is the all famous one that anyone can do, and that is give away a smile to just anyone for any reason, and if you do not feel like smiling smile anyway, act as if you are happy and stressfree and you will be, going thru the motions can wake up the emotions.
Thought for the day: "Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around." -Leo Buscaglia-
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons http://www.spiritedboutique.com
Stress Eraser: Ways to Help Eliminate Stress-Yoga, Meditation, Spirituality-Part 5
At times we just can't avoid stress, when life situations come at us, there it is, staring us in the face. Situations like to loose a job, being lay off from a job, divorce, physical or mental challenge of a family member, floods, tornadoes, wildfires and the list can go on and on; during these times we need tools and functions we can do to diminish and control the stress so that it doesn't control our lives.
Basically all of the things to do to relieve stress are to take action, be active, get moving, not just busy and running away from the situation, but actively productive to improve your mental, physical, spiritual self. The first thing that comes to mind is a walk and to see how many things you can see that you are grateful for and that are also natures wonders; when you are being observant of your surroundings you can't be on the "why me" wagon, your mind will be occupied with other thoughts. Also a walk you can do pretty much anywhere and anytime without much preparation or special equipment or any special clothing, just go out and walk, even if it is indoors in a mall, hotel grounds, hospital hallways or business complex.
Then there is yoga, there are all kinds of yoga and they all do about the same thing, they balance all of your systems by concentrating on your breath and body movement and they quite your mind. Yoga means to unite, so that means your mind, body and spirit unite into one, and even if you can't do the advanced poses you still get the benefits of yoga even as a beginner.
Some of the different yoga's that can be done for all aspects of people are: LAUGHING YOGA, this is where you do the poses and then laugh out loud, when you laugh you release endorphins, which create a lighter mood and releases stress, if you can find a friend to do this with, the laughing becomes infectious and you just start giggling, which is so healing as laughing can heal many things in your body, just a daily dose of laughter will chase the blues away. CHAIR YOGA: this is perfect for people with challenges with balance or other conditions in the body, and there are CD's and DVD's on the poses for chair yoga and possibly the YMCA or senior centers will have classes.
Tai Chi is also a wonderful mind, body and soul connection practice, it is excellent for the body balancing and improves balance and coordination and once again you can find relief even at the beginners level. This relieves stress by watching the breath and keeping your thoughts on the moment, not thinking about how to deal with the situations that are lurking over your life.
Next is meditation and for people who have never tried this, it seems a little intimidating, but don't let it be, once again it is about breathe and allowing your mind to become still. I have a very easy and simple method that I started on, that I will share with you: Always do your meditation in the same spot/chair etc; prepare yourself so you will be in as quiet a space as possible without interruptions, I find early morning works best for me, you find your best time for you; then close your eyes with feet/arms not crossed, legs can be folded in front/under you if you like, and that isn't necessary; then start your deep breathing and mentally pay attention to it, breath in and then breath out, after you get a pattern and rhythm to your breathing; visualize a score board, like the ones at a basketball game, start at 16 and count backwards to 1, if an intervening thought comes to your mind start over again at 16, when you can get to 1 without any thoughts creeping in, you will be in a meditative state. It took me about a month of doing this daily to get from 16 to 1, so be patient with yourself, and just enjoy the journey, it really isn't the destination, it is the journey that is fun. I would set aside about 15 to 20 minutes to begin with, as it will take you awhile to get to the 16/1 state, you can set an alarm clock or radio to come on or any other type of timer so you will know when the time is up, when you get to the 16/1 state you will just know when your time is up. Enjoy!
Thought for the day: "Be where you are. That's an important part of living a centered life. When your life is in balance, your access to the optimal emotional state is easy and effortless." –Nick Hall-
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons Spirited Boutique
Basically all of the things to do to relieve stress are to take action, be active, get moving, not just busy and running away from the situation, but actively productive to improve your mental, physical, spiritual self. The first thing that comes to mind is a walk and to see how many things you can see that you are grateful for and that are also natures wonders; when you are being observant of your surroundings you can't be on the "why me" wagon, your mind will be occupied with other thoughts. Also a walk you can do pretty much anywhere and anytime without much preparation or special equipment or any special clothing, just go out and walk, even if it is indoors in a mall, hotel grounds, hospital hallways or business complex.
Then there is yoga, there are all kinds of yoga and they all do about the same thing, they balance all of your systems by concentrating on your breath and body movement and they quite your mind. Yoga means to unite, so that means your mind, body and spirit unite into one, and even if you can't do the advanced poses you still get the benefits of yoga even as a beginner.
Some of the different yoga's that can be done for all aspects of people are: LAUGHING YOGA, this is where you do the poses and then laugh out loud, when you laugh you release endorphins, which create a lighter mood and releases stress, if you can find a friend to do this with, the laughing becomes infectious and you just start giggling, which is so healing as laughing can heal many things in your body, just a daily dose of laughter will chase the blues away. CHAIR YOGA: this is perfect for people with challenges with balance or other conditions in the body, and there are CD's and DVD's on the poses for chair yoga and possibly the YMCA or senior centers will have classes.
Tai Chi is also a wonderful mind, body and soul connection practice, it is excellent for the body balancing and improves balance and coordination and once again you can find relief even at the beginners level. This relieves stress by watching the breath and keeping your thoughts on the moment, not thinking about how to deal with the situations that are lurking over your life.
Next is meditation and for people who have never tried this, it seems a little intimidating, but don't let it be, once again it is about breathe and allowing your mind to become still. I have a very easy and simple method that I started on, that I will share with you: Always do your meditation in the same spot/chair etc; prepare yourself so you will be in as quiet a space as possible without interruptions, I find early morning works best for me, you find your best time for you; then close your eyes with feet/arms not crossed, legs can be folded in front/under you if you like, and that isn't necessary; then start your deep breathing and mentally pay attention to it, breath in and then breath out, after you get a pattern and rhythm to your breathing; visualize a score board, like the ones at a basketball game, start at 16 and count backwards to 1, if an intervening thought comes to your mind start over again at 16, when you can get to 1 without any thoughts creeping in, you will be in a meditative state. It took me about a month of doing this daily to get from 16 to 1, so be patient with yourself, and just enjoy the journey, it really isn't the destination, it is the journey that is fun. I would set aside about 15 to 20 minutes to begin with, as it will take you awhile to get to the 16/1 state, you can set an alarm clock or radio to come on or any other type of timer so you will know when the time is up, when you get to the 16/1 state you will just know when your time is up. Enjoy!
Thought for the day: "Be where you are. That's an important part of living a centered life. When your life is in balance, your access to the optimal emotional state is easy and effortless." –Nick Hall-
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons Spirited Boutique
September 27, 2007
STRESS - Practicing What I Write, San Diego County Wildfires
Greetings from San Diego County; I have been writing on stress and I have got to live all my articles written and the ones to follow. It is very interesting how this all works, you practice something learn about it and the universe gives it to you to see how well you learnt it.
I am not a tv person, but I do have some programs I like on HGTV, and I do like to watch Oprha from time to time, so on Monday(10-22-07) I was sort of antsy all day, not being able to settle down and really get anything done, including writing articles, which I love to do. The day in Oceanside was clear and warm, so I put on my suit and laid in the sun and got some vitamin d, it felt really good as it was very warm and there was a nice breeze…so from there I ate my la/din (which is lunch and dinner) and decided to turn on the tv and watch HGTV and then see what Oprah had on, well what I saw instead of the programs, was my favorite town/area/county in a state of wildfire drama, and my area was threatened. Once again it was unbelievable for two reasons, one it was surreal and the other there wasn't any wind where I lived and the skies were clear blue.
So I watch the activities and the fire status for my area and finally went to bed at 12:00, waking up at 2:30am with a house full of smoke. Got up, closed all the windows and turned on the ceiling fans, went outside and it was a dense smoke condition outside, that was when I decided to leave for Utah as I have a vacation rental there and it was vacant, so I packed just my necessities, my laptop, some of my files to work on writing articles, my important papers and three changes of clothes, my healthy eating items, vitamins, shut down the house, turned off my water fountains, electric wind chimes and decided to honor the voluntary evacuation. I was packed, loaded and ready to leave at 5:30am, it took me exactly 3 hours to accomplish all this, now don't think I loaded my car down, I use a walker to get around and it just takes me longer… :)
While I was watching the tv and the reports on the fire, one woman had three kids in her car and she was evacuating, and the reporter asked her if she took anything and if so what. She said no, just her kids, that was what was/is important. That made think while I was getting my stuff together, when you start taking misc items and start thinking what is really important, there really isn't much, your important papers, yourself, and your health items; for me that is food and supplements; for some, that my be medications, and some clothes.
Was there treasured items that I would rather not loose, of course, but I am completely comfortable here in Utah in my vacation home, clear skies, no tv, and just being. I do check from time to time on the internet to see if there is any improvement, which there has been, and keep sending love and healing to my beautiful paradise San Diego County.
When you start gathering and clinging to personal items it causes stress and doesn't leave you with energy to handle the big deals that are going to come out of this situation. The recovery from this is going to take a long time and there are going to be great days, good days and days we want to end long before bedtime. So the better we space ourselves and not stress anymore than we have to in these stressful times, remember our priorities and what is REALLY important; and usually, that is people, when we get right down to it, and of course that means us also, now is the time to take time out each day for just one simple pleasure that feeds your soul, and start a gratitude list for all the things you are grateful for, and that will lighten your spirits and reduce your stress level.
Don’t' forget to get enough rest and take long hot Epson salt/baking soda baths with essential oils, this will just draw out the toxins out of your body and release the stress and tension in your body. Read all my prior articles so you can review items to do and what stress does to the body. You want to stay healthy during this time, as we all have a project to put our lives back to normal, whether we lost our home or just have the clean up to deal with, it is all added energy and time we will dealing with.
Thought for the day: "People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within." -Elisabeth Kubler-Rose-
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons Spirited Boutique
I am not a tv person, but I do have some programs I like on HGTV, and I do like to watch Oprha from time to time, so on Monday(10-22-07) I was sort of antsy all day, not being able to settle down and really get anything done, including writing articles, which I love to do. The day in Oceanside was clear and warm, so I put on my suit and laid in the sun and got some vitamin d, it felt really good as it was very warm and there was a nice breeze…so from there I ate my la/din (which is lunch and dinner) and decided to turn on the tv and watch HGTV and then see what Oprah had on, well what I saw instead of the programs, was my favorite town/area/county in a state of wildfire drama, and my area was threatened. Once again it was unbelievable for two reasons, one it was surreal and the other there wasn't any wind where I lived and the skies were clear blue.
So I watch the activities and the fire status for my area and finally went to bed at 12:00, waking up at 2:30am with a house full of smoke. Got up, closed all the windows and turned on the ceiling fans, went outside and it was a dense smoke condition outside, that was when I decided to leave for Utah as I have a vacation rental there and it was vacant, so I packed just my necessities, my laptop, some of my files to work on writing articles, my important papers and three changes of clothes, my healthy eating items, vitamins, shut down the house, turned off my water fountains, electric wind chimes and decided to honor the voluntary evacuation. I was packed, loaded and ready to leave at 5:30am, it took me exactly 3 hours to accomplish all this, now don't think I loaded my car down, I use a walker to get around and it just takes me longer… :)
While I was watching the tv and the reports on the fire, one woman had three kids in her car and she was evacuating, and the reporter asked her if she took anything and if so what. She said no, just her kids, that was what was/is important. That made think while I was getting my stuff together, when you start taking misc items and start thinking what is really important, there really isn't much, your important papers, yourself, and your health items; for me that is food and supplements; for some, that my be medications, and some clothes.
Was there treasured items that I would rather not loose, of course, but I am completely comfortable here in Utah in my vacation home, clear skies, no tv, and just being. I do check from time to time on the internet to see if there is any improvement, which there has been, and keep sending love and healing to my beautiful paradise San Diego County.
When you start gathering and clinging to personal items it causes stress and doesn't leave you with energy to handle the big deals that are going to come out of this situation. The recovery from this is going to take a long time and there are going to be great days, good days and days we want to end long before bedtime. So the better we space ourselves and not stress anymore than we have to in these stressful times, remember our priorities and what is REALLY important; and usually, that is people, when we get right down to it, and of course that means us also, now is the time to take time out each day for just one simple pleasure that feeds your soul, and start a gratitude list for all the things you are grateful for, and that will lighten your spirits and reduce your stress level.
Don’t' forget to get enough rest and take long hot Epson salt/baking soda baths with essential oils, this will just draw out the toxins out of your body and release the stress and tension in your body. Read all my prior articles so you can review items to do and what stress does to the body. You want to stay healthy during this time, as we all have a project to put our lives back to normal, whether we lost our home or just have the clean up to deal with, it is all added energy and time we will dealing with.
Thought for the day: "People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within." -Elisabeth Kubler-Rose-
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons Spirited Boutique
Ways to Help Eliminate Stress - Sleep (Part 3)
A full night's sleep equals less insomnia, that happens two ways: just the fact of moving your body tires your body out and working out also reduces stress hormones and anxiety. Sleep is anti-inflammatory, a time of healing when cortisol levels are at their lowest, getting enough sleep will keep your best coping skills present.
A healthy habit for mild depression is to get enough sleep; and that includes a restful, continuous sleep and preferably not drug induced with sleep aides, there are some teas and herbs that you can use to assist in getting to sleep but just the preparation for getting regular sleep is the true key.
It is said that after eating whole foods and moving your body, getting enough sleep is one of the most important things you can do for your health. Do not forget this is a life and death situation, AND you can take the actions to make your body function better for you.
So let's look at the other side, sleep deprivation, it can make you fat, can lead to depression, pain, heart disease, diabetes, stress and any of inflammation conditions we have talked about in other articles.
When you are sleep deprived your cortisol rises and then so do all of the harmful effects including weight gain, high blood pressure, osteoporosis, depressed immunity, brain damage, stress, dementia; and I know this all sounds kind of scary, and the good thing is you are in control of getting and keeping this in proper working order, by eating healthy foods, breathing correctly, exercising, moderate your stressful activities and take care of yourself and your body.
Start monitoring the time before you go to bed, create a bedtime ritual so your body will know when it is time to wind down, make it a point to go to bed and get up at the same time; have your bedroom a sanctuary; avoid any kind of caffeine at least 4 hours prior to bedtime, this will vary per individual and you may have to experiment with what works for you; laugh and avoid all challenging conversations prior to bedtime; avoid alcohol, it does help you to sleep, but it is not the restful kind of sleep; take a hot bath with Epson salt/soda and essential oils soak for at least 20 minutes and then go right to bed; then there are other things like melatonin, warm milk, herbal therapies; relaxing CD's; the main idea is to take action to make your bedtime one of peace and tranquility.
Thought for the day: "The faster you rush, the farther you push yourself from what you are truly trying to reach." –Alan Cohen"
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons Spirited Boutique
A healthy habit for mild depression is to get enough sleep; and that includes a restful, continuous sleep and preferably not drug induced with sleep aides, there are some teas and herbs that you can use to assist in getting to sleep but just the preparation for getting regular sleep is the true key.
It is said that after eating whole foods and moving your body, getting enough sleep is one of the most important things you can do for your health. Do not forget this is a life and death situation, AND you can take the actions to make your body function better for you.
So let's look at the other side, sleep deprivation, it can make you fat, can lead to depression, pain, heart disease, diabetes, stress and any of inflammation conditions we have talked about in other articles.
When you are sleep deprived your cortisol rises and then so do all of the harmful effects including weight gain, high blood pressure, osteoporosis, depressed immunity, brain damage, stress, dementia; and I know this all sounds kind of scary, and the good thing is you are in control of getting and keeping this in proper working order, by eating healthy foods, breathing correctly, exercising, moderate your stressful activities and take care of yourself and your body.
Start monitoring the time before you go to bed, create a bedtime ritual so your body will know when it is time to wind down, make it a point to go to bed and get up at the same time; have your bedroom a sanctuary; avoid any kind of caffeine at least 4 hours prior to bedtime, this will vary per individual and you may have to experiment with what works for you; laugh and avoid all challenging conversations prior to bedtime; avoid alcohol, it does help you to sleep, but it is not the restful kind of sleep; take a hot bath with Epson salt/soda and essential oils soak for at least 20 minutes and then go right to bed; then there are other things like melatonin, warm milk, herbal therapies; relaxing CD's; the main idea is to take action to make your bedtime one of peace and tranquility.
Thought for the day: "The faster you rush, the farther you push yourself from what you are truly trying to reach." –Alan Cohen"
My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons Spirited Boutique
Ways to Eliminate Stress-Exercise-Part 2
One of the best stress reduction techniques is frequent exercise, exercise is not only healthy for you but it also relaxes tense muscles and helps you to sleep. By exercising you speed up the flow of blood which improves the flow of blood to the brain, which clears the brain and the toxins out of the brain and you can think clearer, which is needed when you are thinking intensely, this is why when you are stressed you tend to get headaches. We often say to our friends and colleagues, I am just stressed out, now we can see that it isn't "just" a just, it is something that affect our bodies and our lives in every area.
Exercise also releases endorphins into the blood stream and they are what can give you the feeling of happiness and wellbeing. Walking is one of the best exercises you can do, no matter where you are you can go for a walk, if you walk for at least 15 minutes a day it helps raise your level of endorphins, and get those mood-boosting chemicals to your brain, and start those feeling good feelings take over.
Yoga is a great exercise to do also, there are all different kinds of yoga, find one that fits your style and then attend classes and/or get a video and do the movements at home. This will align your mind, body and soul and just release the stress right out of your body. I really recommend a yoga class, as the group activity is good for us and also to learn the yoga moves correctly.
Another exercise you can do is progressive muscle relaxation this is where you sit in a chair back straight, head tall and straight, both feet on the floor and your hands resting on your lap. Tighten each muscle group and keep it tightened for about 15 to 20 seconds. Then relax slowly, it is best to start at the head and work down or at the feet and work up, exercise all muscle groups twice a day. This is another good one that can be done anywhere, even while waiting in the airport, shopping mall anywhere you can sit.
So get moving and exercise those stressful waves right out of your body and think happy joyous thoughts.
Thought for the Day: "People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within.
Exercise also releases endorphins into the blood stream and they are what can give you the feeling of happiness and wellbeing. Walking is one of the best exercises you can do, no matter where you are you can go for a walk, if you walk for at least 15 minutes a day it helps raise your level of endorphins, and get those mood-boosting chemicals to your brain, and start those feeling good feelings take over.
Yoga is a great exercise to do also, there are all different kinds of yoga, find one that fits your style and then attend classes and/or get a video and do the movements at home. This will align your mind, body and soul and just release the stress right out of your body. I really recommend a yoga class, as the group activity is good for us and also to learn the yoga moves correctly.
Another exercise you can do is progressive muscle relaxation this is where you sit in a chair back straight, head tall and straight, both feet on the floor and your hands resting on your lap. Tighten each muscle group and keep it tightened for about 15 to 20 seconds. Then relax slowly, it is best to start at the head and work down or at the feet and work up, exercise all muscle groups twice a day. This is another good one that can be done anywhere, even while waiting in the airport, shopping mall anywhere you can sit.
So get moving and exercise those stressful waves right out of your body and think happy joyous thoughts.
Thought for the Day: "People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within.
Stress Eraser - Can Stress Make You Fat?
The simple answer to this question is yes? We are going to look at some reasons why this is so and then I want you look into your lives and see if any of these reasons/things apply to you and your lifestyle.
Emotional eating: Now that could really be called stressful eating, when we are lonely, tired, stressed or hit with something that makes us uncomfortable many of us think of food to fix it and make us feel "comfortable". This could also be just the stress of everyday non-stoppable lifestyle and eating on the run and not really watching what and when we eat.
Then there are some of us that when we get stressed we completely loose our appetites, that is because the first chemical produced when we encounter stress is corticotrophin and then the other brain chemicals kick in and that is when we get the urge to eat.
That is why this information is so important to you, so when you are hit with stressful times you know what is happening to your body and you can deal positively with the effects rather than go eat. Go for a walk, do some pushups, go to the beach, listen to some music, do a few yoga poses, meditate, anything that will put your body, mind and soul into balance again.
There are two types of fat that your bodies store, first there is the peripheral fat which stores right below the skin, which might not look as good, as it is the fat that shows up on your thighs and legs, it is not as dangerous though as visceral fat which is stored around the belly. Visceral fat puts you in higher risk of heart disease, diabetes, high cholesterol and inflammation.
With this information, you can see that just counting calories and food intake isn't all that counts, yes the food we take in is very important, however, our lifestyle is also very import. With this information you will also know that when you are stressed and feel the urge to eat and know you really aren't and/or shouldn't be hungry, to just wait a few moments and the hungry urge will subside.
What is important is to keep both the food and the stress in complete balance, which will keep our bodies healthy and our minds clear.
Thought for the Day: "He enjoys true leisure who has time to improve his soul's estate. –Henry David Thoreau-
Emotional eating: Now that could really be called stressful eating, when we are lonely, tired, stressed or hit with something that makes us uncomfortable many of us think of food to fix it and make us feel "comfortable". This could also be just the stress of everyday non-stoppable lifestyle and eating on the run and not really watching what and when we eat.
Then there are some of us that when we get stressed we completely loose our appetites, that is because the first chemical produced when we encounter stress is corticotrophin and then the other brain chemicals kick in and that is when we get the urge to eat.
That is why this information is so important to you, so when you are hit with stressful times you know what is happening to your body and you can deal positively with the effects rather than go eat. Go for a walk, do some pushups, go to the beach, listen to some music, do a few yoga poses, meditate, anything that will put your body, mind and soul into balance again.
There are two types of fat that your bodies store, first there is the peripheral fat which stores right below the skin, which might not look as good, as it is the fat that shows up on your thighs and legs, it is not as dangerous though as visceral fat which is stored around the belly. Visceral fat puts you in higher risk of heart disease, diabetes, high cholesterol and inflammation.
With this information, you can see that just counting calories and food intake isn't all that counts, yes the food we take in is very important, however, our lifestyle is also very import. With this information you will also know that when you are stressed and feel the urge to eat and know you really aren't and/or shouldn't be hungry, to just wait a few moments and the hungry urge will subside.
What is important is to keep both the food and the stress in complete balance, which will keep our bodies healthy and our minds clear.
Thought for the Day: "He enjoys true leisure who has time to improve his soul's estate. –Henry David Thoreau-
BODY INFLAMMATION - Speed up Energy
REDUCE INFLAMMATION – Speed up Energy
What is inflammation?
Definition of inflammation: Response of body tissues to injury or irritation; characterized by pain and swelling and redness and heat. Inflammation is the first response of the immune system to infection or irritation and may be referred to as the innate cascade.
INFLAMMATION is a process by which the body's white blood cells protect us from infection such as bacteria and viruses. In some cases, however, the body's immune system inappropriately triggers an inflammatory response when there isn't any substance to fight off. This what is called autoimmune disease, when the body's normal protective immune system causes damage to its own tissues.
WHAT does all this mean….our bodies are continuously under attach from environmental toxins, pollutants and germs, the immune system is our bodies natural defense mechanism against these attackers. The immune systems job is to protect the body against these foreign invaders. The cells from the spleen, lymph nodes, liver, bone marrow, lungs and intestines are part of the immune system and help to dispose of pollutants in the blood. Studies have shown that changes in diet, lifestyle and exercise can reduce inflammation. A diet in high fiber, olive oil, lower in saturated fats, high in omega-3 fats all reduce inflammation.
IMAGINE just changing the way one eats, what one eats, exercising, controlling stress (info on stress can be found at http://lifeisapicnic.wordpress.com/) and eating organic fruits and vegetables and also eating seafood and meats that are toxin free.
LIFESTYLES that could cause inflammation are smoking, poor nutrition, lack of sleep and excessive sun exposure. Inflammation has been linked to many things that we associate with aging, including wrinkles, arthritis, heart disease, Alzheimer's disease and cancer. Much inflammation can be reduced or prevented by changing your habits and environment or following an inflammation-reducing diet which can be found at http://www.spiritedboutique.com/ in the book section.
What is inflammation?
Definition of inflammation: Response of body tissues to injury or irritation; characterized by pain and swelling and redness and heat. Inflammation is the first response of the immune system to infection or irritation and may be referred to as the innate cascade.
INFLAMMATION is a process by which the body's white blood cells protect us from infection such as bacteria and viruses. In some cases, however, the body's immune system inappropriately triggers an inflammatory response when there isn't any substance to fight off. This what is called autoimmune disease, when the body's normal protective immune system causes damage to its own tissues.
WHAT does all this mean….our bodies are continuously under attach from environmental toxins, pollutants and germs, the immune system is our bodies natural defense mechanism against these attackers. The immune systems job is to protect the body against these foreign invaders. The cells from the spleen, lymph nodes, liver, bone marrow, lungs and intestines are part of the immune system and help to dispose of pollutants in the blood. Studies have shown that changes in diet, lifestyle and exercise can reduce inflammation. A diet in high fiber, olive oil, lower in saturated fats, high in omega-3 fats all reduce inflammation.
IMAGINE just changing the way one eats, what one eats, exercising, controlling stress (info on stress can be found at http://lifeisapicnic.wordpress.com/) and eating organic fruits and vegetables and also eating seafood and meats that are toxin free.
LIFESTYLES that could cause inflammation are smoking, poor nutrition, lack of sleep and excessive sun exposure. Inflammation has been linked to many things that we associate with aging, including wrinkles, arthritis, heart disease, Alzheimer's disease and cancer. Much inflammation can be reduced or prevented by changing your habits and environment or following an inflammation-reducing diet which can be found at http://www.spiritedboutique.com/ in the book section.
September 21, 2007
Health and Wellness Begins with Eating the Right Foods
OUR busy lives and schedules create a rush, rush mentality to out days, and our health and wellness is placed second or even third on our priorities and our first inclination is to give up breakfast, and it is true what they have been saying for years.....breakfast is one of the most important meals of the day. Also, what we have for breakfast is very important....a good meal on the go is a homemade smoothie with wholesome fresh organic foods in it. My daily smoothie consists of ground flax seeds, filtered water, fresh blueberries, banana, flax and borage oil, acai berry powder, enerze vitamin c powder, rice protein powder and ice, then blend this until completely blended and you have a perfect start to your day
I HAVE found for my health and wellness I like to eat my dinner and/or main meal at lunch, as then I have all day to actively process it, and I love to "snack" in the evening, so I fix my snack foods for the evening. Now this is healthy whole foods, not chips and dips.
These usually consist of organic fresh fruit, raw unsalted nuts, hummus with rice crackers, or avocado with rice crackers, this makes me think I am snacking rather than eating a meal, find whatever makes you feel good so you stick with it and don't get the urge to eat unhealthy...that which feeds your mind, body, soul.
CHOCOLATE is very healthy for your health and wellness, there is a catch though, it needs to be at least 70% cocoa and dark chocolate which comes with very limited sugar in it, and I find that takes care of my sweet tooth and my cravings for dessert/chocolate. I always say it isn't dessert unless it is chocolate. Of course this is eaten in moderation, one or two little squares soothes my dessert needs.
ANOTHER important health and wellness tip is water, it is so important to drink lots of water and keep the body flushed out of the toxins we take in, just by living and being in this world.
YOU CAN find the detailed eating plan at http://www.spiritedboutique.com/ in the book section, the book is by Mark Hyman, MD, The Ultimate Metabolism Diet, I highly recommend it.
Sucessful Health and Wellness to you and yours,
Darlene Siddons
I HAVE found for my health and wellness I like to eat my dinner and/or main meal at lunch, as then I have all day to actively process it, and I love to "snack" in the evening, so I fix my snack foods for the evening. Now this is healthy whole foods, not chips and dips.
These usually consist of organic fresh fruit, raw unsalted nuts, hummus with rice crackers, or avocado with rice crackers, this makes me think I am snacking rather than eating a meal, find whatever makes you feel good so you stick with it and don't get the urge to eat unhealthy...that which feeds your mind, body, soul.
CHOCOLATE is very healthy for your health and wellness, there is a catch though, it needs to be at least 70% cocoa and dark chocolate which comes with very limited sugar in it, and I find that takes care of my sweet tooth and my cravings for dessert/chocolate. I always say it isn't dessert unless it is chocolate. Of course this is eaten in moderation, one or two little squares soothes my dessert needs.
ANOTHER important health and wellness tip is water, it is so important to drink lots of water and keep the body flushed out of the toxins we take in, just by living and being in this world.
YOU CAN find the detailed eating plan at http://www.spiritedboutique.com/ in the book section, the book is by Mark Hyman, MD, The Ultimate Metabolism Diet, I highly recommend it.
Sucessful Health and Wellness to you and yours,
Darlene Siddons
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