Protect Your Family’s Health with this Beverage

immune drinkIt’s cold and flu season in the US, and having had pneumonia myself over the past few years, I wanted a powerful immune system builder.  After much reading, I’ve come up with a hot drink that I love and that actually boosts my immunity.

 

Here’s what it takes:
1 full cup pure boiled water
1 teaspoon organic coconut oil
1 capsule turmeric
2 tablespoons lemon juice
1 tablespoon honey
a sprinkle of cayenne pepper
a sprinkle of fresh ground regular pepper
2 droppers full of ginger extract

Let all the ingredients sit in the hot water and stir.  You may want to add additional honey or stevia for sweetness.  Some people prefer to put this in plain almond milk, too.  It works great and here’s why.

Honey is a natural antibacterial agent. I take a spoonful if I ever begin to think I am getting sick. http://www.medicaldaily.com/liquid-gold-7-health-benefits-honey-could-heal-your-whole-body-325932
Lemon in water clears your liver and cuts mucus. It’s rich in Vitamin C. http://www.care2.com/greenliving/13-healing-powers-of-lemons.html
Turmeric has a host of anti-inflammatory qualities and is activated best in hot water with fresh ground pepper. http://www.mindbodygreen.com/0-6873/25-Reasons-Why-Turmeric-Can-Heal-You.html
Coconut oil is great for you. I use it as a moisturizer and healing agent. It contains lauric acid, which kills bacteria. http://www.youngandraw.com/42-healing-ways-to-use-coconut-oil

Try this with your family and see what a difference it makes.  Always consult your doctor for medical issues.

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Overwhelmed? How to Regain Focus

Do You Have Cognitive Overload?

“Information overload is a symptom of our desire to not focus on what’s important. It is a choice.” Brian Solis

http://www.dreamstime.com/stock-images-business-woman-cubicle-overworked-stressed-image5934154We receive so much data that we can barely comprehend all that is coming into our minds. Right now, you may be thinking about your next meeting, responding to a text, planning your tweets for the day and answering a call. Whew- no wonder we have information overload. Our brains are overwhelmed with all the distractions.

A recent Stanford study found that those who spend lots of time on social media, surfing the Internet and multi-tasking had poor cognitive skills. They could not distinguish well between what was important and what was trivial. “They are suckers for irrelevancy.”

How to Regain  Focus:

In his book, Search Inside Yourself. Chade-Meng Tan of Google, shares some keys to regaining cognitive clarity.

Monitor what you read and how you do it– If you find your mind wandering while reading, bring your attention back to what you are doing. Keep practicing this skill.

Use active listening Have someone speak for 3 minutes and you listen, Then repeat back to the person with the preface ” What you said is important. Do you mind if I repeat it back to see if I have it right?” (People LOVE this- they love to be heard.)

A few tips from me:

Do 1 thing at a time. That’s it. One thing and do it well and complete it. Take satisfaction and then move on to the next one thing. Your focus will improve. Multi-tasking is terrible for your brain.

• Go tech free for a day this weekend. Lots of research show the value of this. It’s like rebooting your brain.

• Get quiet and go outside in nature.  Life becomes much simpler away from the office and computer.

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Stressed? Get More Sleep

The best bridge between despair and hope is a good night’s sleep.
~E. Joseph Cossman

Sleeping Well Can be a Puzzle

Exhausted woman from Stress Express!That you can put together. Most of us are sleep deprived, which can lead to all sorts of dangers to your health and the health of others (when you drive tired.)

The World Health Organization says less than 7 hours a night may cause cancer and you are likely to carry an extra 20 pounds of weight. With less than 7 hours, you are functioning at a cognitive disadvantage and are 3x more likely to get a cold or flu. Neurobiology of Aging says those who get less than 6 hours of sleep are 4 times more likely to have a stroke.

How to Get a Good Night’s Sleep

Turn off all computers, cellphones and screens an hour before bed. Stop looking at them. The blue light from these devices interferes with your body’s ability to relax and keeps you hyper. Be sure your alarm clock is red light. Lower the temperature in the room and make sure it is cool and dark.

No electronics in your bedroom. Your bedroom is for sleeping and making love. That’s it.

Get ready for bed an hour before you go to sleep. Actually get in bed 30 minutes before you want to sleep and read something uplifting and paper. (Not an electronic reader.) Reading helps relax you.

Take a hot bath with epsom salts before bed. Or get your legs wet up to your knees in warm water.

Try all natural sleep remedies at health food stores. Check with your doctor. I have used these successfully at different times- most are herbs: passion flower, valerian root, holy basil, L’theanine, calcium, magnesium, etc.

Exercise is a great sleep inducer, if you do it several hours before bedtime.

Sleep better and perform better in every area of your life!

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Stressed?- Here’s an Instant Reliever

meditation as stress reliever from Stress ExpressYou can never have too many….

The Astonishing Power of Breath

Try this. Hold your breath for as long as you can- until it almost hurts to let it out. Unless you are a professional athlete or extreme yogi, you probably couldn’t hold it for long. Without breath, the body, mind and spirit cannot function.

And yet we all forget what an incredible resource this is. Breath literally keeps us alive, fuels our interactions and enables us to function. Without it, we are severally hampered. Having had pneumonia a few years ago, I learned quickly how very debilitating lack of breath can be. We all take it for granted.

Breathe to Relieve Stress

Breathe deeply at least 3 times. Put your hands on your lower belly, fill it up all the way and let it out…slowly. Do this several times to regain control and calm your system. Notice how you feel.

Use breath to monitor emotions. We are not our feelings and when our emotions take over, we are not our best selves. When experiencing anger, upset, frustration, fear, stop and breathe deeply. Visualize a positive scene in nature, perhaps mountains or beaches. Focus on that. Let go.

• Learn how to meditate. Meditation is a powerful healing agent; it:
o lowers blood pressure; increases circulation
o improves immune function and memory
o shortens hospital stays
o decreases insomnia
o helps relieve stress, ADHD
o helps reverse heart disease

There are many different ways to meditate. Here’s one:

Start with the deep breathing above and focus on the breath. If thoughts come up, observe them, let them drift by like leaves in the wind. Picture a beautiful nature scene in a forest, visualize a waterfall. Imagine you are standing in the gentle waterfall and let all your worries and fears wash away. Practice this over and over until you can meditate for at least 10 minutes. It can make a huge difference in your well-being.

You can control your stress rather than having it control you.  Try deep breathing as a solution.  It’s fast, easy and free!

 

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De- stress with a Hot/Cold Shower

waterfallSmLRHydrotherapy Could Reduce Your Stress

Osteopath Vicky Vlachonis, author The Body Doesn’t Lie, recommends  hot/cold rinsing in the shower to reduce stress and revitalize the body.

Vicky says that changing hot water to cold and back again boosts your circulation and causes your blood vessels to expand and contract. It also impacts your lymphatic system.

Regular hot-cold bathing impacts both  the sympathetic and parasympathetic nervous system, decreasing stress hormones.

WHAT to DO:

Nearing the end of your shower, make the water super hot- as much as you can tolerate, wetting all of yourself.  Then, make the water as cold as you can stand. Instinctively, you will take in a deep breath in reaction to the shock, and expand your oxygen intake. Keep the cold on for 30 seconds and then switch it back to hot. Do 3-5 full cycles and finish with cold.

Just one more way to reduce stress!

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Women are More Stressed Than Men

http://www.dreamstime.com/stock-images-business-woman-cubicle-overworked-stressed-image5934154According to American Psychological Association’s  Work and Well-Being Survey,women are more stressed than ever.

• 37% of women feel stressed at work, versus 33% of men.
• Only 48% of women feel work is an equal playing field for both genders, while 54% of men do.
• Only 43% of women feel they are paid enough, compared to 48% of men.
• Only 35% of women feel they have the chance to move up, versus 43% of men.
•To manage their stress, 34% of women say they have enough resources to do so versus 38% of men.
Women are under greater pressure in part because they are responsible for an increased share of their households’ earnings and because they are still trying to juggle more of the home workload.


How to Reduce Your Stress:

Get at least 7 hours of sleep a night.   Any less and the World Health Organization labels it a carcinogen. You carry an extra 20 pounds of weight and are 3 times more likely to catch a cold or flu.

Drink water- lots of it.  80% of North Americans are dehydrated, and that leads to overeating, high blood pressure, and sleep disturbance.

Exercise in a fun way, preferably with a buddy- at least 4 times a week. All it takes is 15 minutes.  Exercise is good for you on so many levels, especially as a stress reliever.

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Are You Getting Enough Hugs to be Healthy?

You Need More Than You Think!

 

Me and Cinderella

Me and Cinderella- the woman who gave me my hugs growing up!

According to noted American pyschologist and educator, Virginia Satir, we need 4 hugs a day for survival, 8 hugs a day for maintenance, and 12 hugs a day for growth.

Most people are lucky if they get 1 or 2 hugs a day.

So up your intake and give hugs freely.  Recently, I was visiting one of the non-profits I volunteer for and talking to a little boy, stroking his back. He just leaned in for a hug, which I was more than happy to give.  We all need touch, and in this day and age, hugging can heal so much.  Take the time to give full-on, heart-felt hugs to others as a way of sharing.  The rewards for everyone are so worth it.

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Are You Stuck in a Rut instead of Fired Up?

chargebkcoverHumans Need NEW to Keep Growing 

In his  book The Charge, Brendon Bouchard has some great suggestions about staying Fired Up!   The brain is hardwired for novelty and challenge and needs to be engaged to keep thriving.  Here are a few ways to incorporate new into your life and have a Fired Up! life, filled with motivation and fun:

90 day getaway – every 90 days go away and explore someplace you have not been, doing new activities. It does not have to be expensive- it just needs to be different.

Restaurant tour; explore dining establishments  you’ve never visited, try different kinds of food.  Exploring new places will keep you motivated

Spend time with new people – go to different networking or social events and broaden your circle.

Develop new skills – At home, my husband and I just installed a new glass tile backsplash in our kitchen.  It was challenging but fun, and we love the results.

To feel more Fired Up! about life, to keep growing and keep motivated, try doing new things.

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The Surprising Source of Most Pain

Lack of Sleep Causes Many Serious Issues

sleepless

New research out of England shows that lack of sleep is the strongest predictor of pain for those over 50. Pain obviously causes more stress and makes you sleep poorly.  It’s a vicious cycle. Restless or insufficient sleep has so many negative consequences and severely impacts wellness:

• the World Health Organization has considered labeling less than 7 hours a night of sleep as a carcinogen- cancer-causing agent
• increased risk of heart disease
• fewer new brain cells created
• premature aging
• excess weight- 20 pounds usually
• 3x more susceptible to colds and flu
• greater stress and less ability to respond well to problems

Three factors influence your ability to get a good night’s sleep:
• timing- try to go to bed at the same time every night
• duration- you need at least 7 hours of sleep
• intensity- which is impacted by whether you got 30 minutes of sunshine during the day and whether your room is nice and dark at night

Be careful not to look at your ipad®, phone screen or computer before bed- leave at last an hour before bed when you shut down exposure to visual stimulants from computer screens. Your overall health and wellness depends so much on good rest.   Getting a good night’s sleep every night has a huge impact on your health, your stress levels, your body’s pain and more.  Make it priority. Your body will thank you.

 

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Don’t Worry, Be Happy

Tune into the Vibration of Happiness to Boost Yours

laughing bk preschool girl

For the past few weeks, I have been listening to the song from Despicable Me 2 called Happy by Pharrell Williams. http://www.youtube.com/watch?v=y6Sxv-sUYtM    It is almost impossible for me to listen to this song without dancing to it.  It brings up my mood and brings my focus right back to the present. And according to the Journal of Positive Psychology, it works for others, too.

What works for you?  In this article are a wide variety of researched-backed tips to help you be happy.  My favorites are go on  vacation, play with pets, and volunteer. Check out the full article below.

http://www.huffingtonpost.com/2014/01/07/boost-happiness_n_4532848.html?utm_hp_ref=healthy-living

For a free report on how to get and stay Fired Up!, go here http://firedupnow.com/top20tips/

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