Healthy Habits

Over the past few weeks I have been thinking about habits! Habits when it comes to my health and if there is anything I can share with you here today. You know things like healthy habits, eating habits, simply good habits! Or maybe even sleeping habits because sleep is the lost pillar when we think about the 6 pillars of wellness. Most today don't even consider sleep as being important or vital for wellbeing. Yet I digress.

When I first began the journey to wellness the very first thing I started as one of my daily habits was taking vitamins. I actually joined a network marketing company that made a supplement line of products and I took them everyday without fail. At that time I was not even sure if these products were going to make a differance for my health. Guess what? They did! Actually taking those supplements starting in 1993 are the reason I still take many vitamins from that same company today! And that started a snowball of habits that continue today. Taking supplements is still a healthy habit today because it was something I could do then and still is something I can do consistently without much effort, seeing healthy results. And that is really what we want to see from our habits isn't it?

The second thing I did on a daily basis was begin to drink water. For years I had been drinking coffee, soda pop with no water in my day and to change to include water in my day with less coffee and no pop was really remarkable. Again I began the water habit not really sure how I was going to feel and I actually began to feel more energized, thinking more clearly.

Good Habits

As I began making these changes and developing my habits the one thing I did do was never say never. I was simply adding to my day. Adding vitamins, adding water. As these became a part of my day without thinking then the idea to remove the things like soda were put into action. It really did become easy as I did not feel any pressure or failure.

I guess without realizing what I was doing I was taking action in small bites until it was simply a part of myday.

And over a long period of time I have simply added to my daily habits bit by bit. You know experimenting with foods, exercise ideas, meditations, sleep times, vitamins. There are many habits I include daily today and will share more over the next few weeks.

Most importantly it is never to late to change your habits and start new ones that will move you forward in how you feel.

I have written before about adding water into your daily habits. In my experience with working with clients the one thing most never do in the beginning is drink water.

Are you drinking water? How much? Is this something you will work on until you are drinking 1/2 your bodyweight in ounces per day? It is as simple as adding a glass of water before each meal and snack. Depending how you schedule those you may eat a few times a day so your water intake could be 3-4 without even trying hard! Do this until it is a part of your daily habits and check back here as there will be more ideas on creating habits easily and effortless over the next few weeks.

7 Healthy Habits For Vibrant Health

See how many of these habits you already have and how many you might like to try to incorporate into your day. Just remember to be consistent while trying to form new habits. They can take 30 to 90 days to form and take hold. So here we go! Here are your:

Seven Healthy Habits For Vibrant Health

1. Home cooking - This is the best way to know what you are getting in your food! It does not have to be complicated and is an awesome way to feed your family well - both nutritionally and psychologically - your time energy and love went into that meal.

2. Greens - Getting green, leafy foods into your diet is very important. Try to get a serving of uncooked greens each day (iceberg lettuce doesn't count), and vary them. Remember, broccoli, Brussel;s sprouts, celery, cucumber and even cauliflower are all green foods.

3. Get color - colorful fruits and vegetables provide so many different nutrients. Try for 2 to 3 colors a day, and vary those colors. As you get used to them, up the number of colors each day. Go for 5 then see just how many more you can fit in each day.

4. Cut the crap - you know what I am talking about. All those processed garbage foods that contain white flour, white sugar, high fructose corn syrups (the body CAN tell the difference between this and sugar), trans fats and bad fats.

5. Get whole - whole grain (and vary your grains), whole fruits and vegetables, meats that have been fed according to the animals specific needs (grass fed, free range - goes for eggs too). Foods that have not been altered in any way shape or form.

6. Take a break - Nurture yourself. Take care of yourself and what you need to be you. Read, craft, walk, meditate/pray, candle lit bubble baths, church groups, hanging out with friends/family who love and support you.

7. Find a way to fit exercise into your day - Even if it's just 15 minutes a couple of times per day/3 days a week. Start with something you enjoy doing and see where you go from there.

If you are looking to improve your habits, pick one or two, work on them, and when you have them, choose one or two more. Enjoy the process and don't hassle yourself if you blow it. Just start where you left off and carry on.

You CAN do it!

Jennifer M. Clark is the sole proprietor of Nurturing Wellbeing where she works as a whole person (holistic) Health Coach. Certified by a nationally recognized school (I can't seem to be able to list the name here. The name is restricted) as a Health Coach and the American Association of Drugless Practitioners as a Holistic Health Practitioner.

Healthy Habits That Heal

Whenever I hear someone talk about health habits, I hear: eat right, exercise and manage your stress. While these are all important components, there is more to good health. We are all interconnected and affected by our environment and our relationships. Oftentimes I am asked what is the one thing that is most important and the answer is always attitude. People are shocked as they think I will say some magic pill or supplement or hormone. However it's attitude that drives everything. You can have the safest car with all of the best safety features, however it is the driver that ultimately controls the vehicle and is the biggest factor in safety. The same is true of your own health and safety and how your mind affects everything you do. What you think drives what you eat, drink, how much you sleep, how connected you feel to others, the quality of your relationships and your purpose in life. All of these affect your hormones that are the contractors that activate genes and tell your body to degenerate or regenerate. Your hormone balance can elevate or depress mood, change your perception of pain and affect how you love, appreciate and trust others.

Attitude is first and foremost the driver of health and longevity. My neighbor gave me a magnet for my refrigerator that says: How old would you be if you didn't know how old you are? If you think you are old and unhealthy, you are. If you think any ailment is a temporary setback, it is and you can regain the vitality that seems lost. You can produce surges of cortisol and unleash depression just by your thoughts. We have the power to choose our thoughts and our thoughts follow our actions. These can modulate many hormones responsible for our wellbeing. To change your attitude:

Surround yourself with people who motivate and inspire you
Read inspirational and motivational books and magazines
Seek out role models

Mental Activity - doing something you enjoy and can get lost in is very healing. When your mind is focused you become more creative, less stressed and this lowers cortisol the stress hormone that breaks down muscle and bone and adds fat to your waistline and internal organs.

Find or reconnect to a hobby you enjoy and can get lost in
Learn various forms of meditation to focus your mind on breathing, a mantra, a visual such as a candle or mandala or chant or walk in nature

Physical activity is a great way to release serotonin, the feel good hormone. Low levels of serotonin lead to depression, anxiety and increased perception of pain. Exercise increases the frequency and rate of serotonin release in the brain and also increases the production of tryptophan that is used to make serotonin. Intense physical activity releases endorphins that elevate mood and relieve pain.

Walk or work out regularly
Get physical with house or yard work

Appreciation, love and gratitude release the "Love Hormone" oxytocin. The release of oxytocin indicates that social interactions are safe. If you are not feeling safe, trusted, trusting or loved, oxytocin is not released and can cause a sense of isolation and social phobia. You just don't feel connected. Some of the ways to release oxytocin are to get or give a massage, pet an animal or express love, gratitude or appreciation. This establishes connection and trust and releases the love hormone, oxytocin.

Look into the eyes of someone you love and express gratitude and appreciation
Pet an animal. This releases oxytocin
Find something you are grateful for and keep a gratitude journal

Help! I Have No Time for Healthy Habits

In a typical health coaching session, the coach and client are looking to identify the path forward to life-giving, sustainable new habits and routines that almost effortlessly guide us to the goal of what is known as 'my best self.' A frequent obstacle is a feeling of a lack of time to fit it all in.

Finding the time to go to the gym, the time to prepare a healthy meal, time to sleep, to meditate, to breathe deeply, to see an old friend for lunch. If you have found yourself reading blogs, magazines and websites full of 'tips and tricks' to get all you want out of your life (in the same 24 hours that we all have), you will know that there is a lot of helpful material out there.

This article will focus on 5 helpful examples of where you can look to improve your mindset, be inspired to find the right solution for you. Since most of us know what we 'should' do, and already have a bit of information and former experiences to build upon, let's look at some ways to propel you forward.

Did you know that most of us can rely on only a relatively little amount of self discipline? Studies show that our self discipline is easily used up and that it is not a good predictor of success in habit change. Our 'supply' of self discipline is not going to get larger as we go on, it is shown to stay at fairly constant levels throughout a lifetime. How can we manage? The shift of focus is on to routines and rituals. Brushing your teeth every day probably does not take a lot of self discipline, it is part of your morning routine. Playing tennis every day is a routine, resisting a tempting plate of cookies is self-discipline. Where can you fit a new routine or ritual in your life, even if it is a small new one?

Look around. Every time you see a person jogging by the side of the road, or biking on weekends, or taking the children to the public swimming pool, take a moment to remind yourself that this person probably had to make the time available to do these things and is reaping the benefits of his/her efforts. Whenever I go to they gym, I check the changing room to see the type of clothing that is hanging there. How much of the clothing there is represented by an office worker? Lots! These individuals also took time at lunch or early morning to get a workout. Think to yourself 'I can, too!'

Use your life experience to know that you have, in the past, made room for physical fitness and did not question it or lament the efforts. Rehab after a ski accident might come to mind. When my daughter was diagnosed with a concerning spinal condition, I went to the pool every single day, of course! A more lighthearted example might be when you had a new crush and 'suddenly' found time to workout to enhance your physical attractiveness to this person. Think to examples when exercise was effortless due to a powerful motivator.

Use your analytical skills. Instead of a 'food diary', keep a 'time diary'. Take a weekly calender on a sheet of paper. Divide your waking time into 4 major themes: family time, personal time, work time and 'time vampires'. Time vampires are the ones that steal away your time (folding laundry, chatting on the phone, endless emails, little errands..). As you go on your day, color code your calender after the normal day is over. At the end of the week, take a good, long look at your calender. i bet you will be surprised and see room for improvement, yes? Make another calender for the coming week and make improvements. (chat on the phone while walking the dog, you get the idea..)

Think about your self esteem. Those around you know that you are capable of achieving a great many things in the everyday. But down under, take a 'reality check' to ask yourself, am I worthy of feeling my very best? Not fitting in the healthy habits in your program could be interpreted as a message to the underlying self, I am not worthy of feeling and looking my very best. Sounds backward? Try it on for size. When you are in bed in the morning and thinking about skipping the morning jog, remind yourself that you need to address the part of yourself that wants and needs to feel worthy, to feel energized, to feel well. You will have your sneakers on in no time.

Calculate your candy bar. You may think 'I have no time to prepare a healthy meal' so I will go ahead and grab a snickers bar quickly. According to my calculations, the calorie content of a snickers bar takes roundabout 3.5 hours of exercise to burn off. Do you have 3.5 hours at hand today? Maybe the 20 minutes to prepare a salad in the morning to take to work suddenly does not seem like too much time any more.....

In conclusion, 'having no time' is a concept that can be stretched and altered a bit, at least to create a space where one of those tips and tricks can be put to real use. Trial and error is a part of this path and that there is no one-size-fits-all solution, but each new effort is a step closer to the freedom and peace of mind that underlies the 'greater you.'

Set These House Rules to Ensure Healthy Habits

Do you feel like your family's eating habits are unhealthy and out-of-control? Do you worry that you are allowing these bad habits to become a part of your children's lives and that they'll grow up accustomed to eating in a way that can lead to weight gain and medical complications? Many parents think about these things but don't know what to do about it. To many it seems like a problem too large to tackle, especially if the kids are already school-aged. The solution really is as simple as setting a few rules. I'm guessing you have rules set for other things at your house--clean your room, take out the trash, feed the dog, etc. Eating is no different. You must set rules and stick with them.

Rule #1 - Have set times for eating. Continuous grazing throughout the day is not a healthy pattern. It's hard to keep up with the amount you are eating if you eat "whenever you feel like it." You become accustomed to eating all the time at random, and this is a definite set-up for weight gain. You must be intentional when it comes to eating. Eat meals and snacks at regular times each day. Make sure you and your family get nutritious foods to eat each time so that it keeps you full until the next eating time. Let your children know that they are not allowed to go to the pantry or refrigerator except at snack times. And even then the parent should monitor what they children get.

Rule #2 - Prepare one meal for the family. Parents should not be short-order cooks and prepare multiple dishes for each family member. Prepare one family-friendly meal and insist that everyone partake. Every meal may not be everyone's favorite, but if you rotate the favorites they all get what they love often. It is also important that they eat a good variety in their diet, so they shouldn't have the same few dishes at every meal. The goal is also for them to enjoy the meal, so make sure everyone has at least one thing on their plate they really like.

Rule #3 - Try new things. Try to add a new vegetable, fruit or whole-grain item to each meal. The only way people (kids and adults alike) will improve their palate is to try new things. Don't expect to like them all the first few times. It may take many times before the new taste is likable, but don't give up. Over time you will find that your taste buds will adjust, and you'll begin to like new things. One thing is for sure. It is pretty much a guarantee that if you never try it you'll never like it. As you set these rules, don't forget to be a role model. You can't expect your children to do things that you don't do yourself. As they watch you they will be much more likely to follow. Think of the benefits it will bring for you all--easy weight control, more energy, confidence and self-esteem, all essential ingredients for a healthier, happier family. Keep in mind that after a while the rules aren't difficult to keep in place because they've become habits. A habit, by definition, is an acquired behavior pattern regularly followed until it has become almost involuntary. And that's the goal!

How to Teach Kids Healthy Habits Through the Use of Play

Children love to play, so use play in as much as you can to teach your children healthy habits. Play can get your child off the couch and or computer and doing a fun activity and burning calories. If your child plays sports everyday they can defeat childhood obesity. The easiest way to do this through sports. Whether your child is a boy or girl there are many choices. Basketball is great for cardiovascular fitness and overall health. Baseball and softball are fun to play and teach social skills and teamwork. Soccer is great to keep kids in shape and is often the activity children play the most. If we can make healthy activities play for children they will do them willingly and stay healthy. Team sports teach teamwork and are competitive which teach children to have fun and learn to go for their dreams. Children need to get outdoors and away from their video games and computers. Physical activity and playing sports makes kids healthy.

Outdoor activities do not have to be sports. They can be hiking, biking, jogging and even walking. Anything that raises the heart rate will increase children's health. This can increase strength and tone and help decrease childhood obesity, diabetes and hypertension in children.

Many communities have public parks and trails to take children to get their play on. Family outings can be an event your children look forward to every week. Plan these trips at least 2-3 times a week. Do events the while family can enjoy and do together such as jogging or a riding bikes.

Dinner preparation can be made into healthy play also. Let your child help you prepare healthy meals with you. You can turn it into play by making up games. Have the child mix up salads with you. Have them mix them with as many different colors as they can come up with. This will help them have fun playing while gaining the most diverse nutrition available with all the different colored vegetables. You can even have your children name the fruits and vegetables. That way they can make a game out of who will be coming to the salad bowl for instance. It sounds funny but when kids name their food they take a greater interest in it.

As you can see play can be used to teach your children healthy habits. Healthy play for children has three main aspects to it. There is outdoor activities, sports and most important of all nutrition.

Healthy Habits to Fight Gout

So you might be a gout sufferer worrying about how to reduce uric acid in your body, but you don't want to resort to taking pharmaceuticals right away. That is a very smart and healthy way of thinking, as drugs might have side effects in the long run that might harm you. Luckily for you there are natural and healthy steps you can take to lower the risk of having painful gout attacks. Just make it a habit to follow these tips.

1. Drink plenty of water. Yes, it's as simple as that. Water dissolves uric acid and helps the kidneys and your excretory system maintain a healthy level of it in your body. Make it a point to drink 2 - 3 liters or 8- 10 glasses of water daily, evenly spaced throughout the day. I know I don't have to remind you to not try to drink it all at once.

2. Maintain a healthy body weight. Gout patients are typically men who are in their 40′s and are slightly to morbidly overweight or obese. Exercise regularly and maintain a proper healthy nutrition to reach and maintain your ideal weight. This will help reduce your uric acid levels. However, crash dieting or a sudden drop in your weight is counterproductive and may actually increase the concentration in your body and cause gout attacks. Also, make sure you don't overuse the gout affected areas of your body during exercise.

3. Watch your purine intake. Uric acid is the byproduct formed when your body breaks down and metabolizes purines. Purines are organic compounds found in the genetic structure of plants and animals. That means all kinds of food have purines, though some foods contain more purines than others, and as a result produces more uric acid when they are digested.

It is just common sense to watch what food you eat and know what foods to avoid with gout. You can also take up a low purine diet, where you eliminate foods with high purine content from your diet. This will help lower your uric acid levels and prevent your gout from acting up.

The most important factor for these tips to work is discipline. It might mean saying no to your favorite dish or dragging yourself to the gym or health club. But I am sure you'll agree that this is a worthy trade-off to the excruciating pain of suffering from gout.