Hello Ladies,
This season I’ve found myself falling behind in my healthy living habits. With the stay at home orders, I even found myself not exercising for a few weeks in a row. What I’ve implemented to get back on track are 60-minute stretch breaks to get up and away from my desk. My goal is to do this every 30 minutes but for now its at least once an hour.
If anyone has any other tips on stretching and home workout exercises please share.
Deneen Troupe-Buitrago
on September 22, 2020 at 1:13 pm
I love Blogilates with Casey Ho. She has a work out calendar each month. I do one thing (of the four suggested) each day. It is about 15 minutes of intense workout. She also has cardio if you need it. I have seen differences in my strength and in my muscle tone. You can find her on YouTube.
Diann Swain
on November 17, 2020 at 3:08 pm
Thank you Deneen, this is a great resource especially with our weather turning cold and a do at home option.
Peggy Dunn
on June 25, 2020 at 8:25 am
I just felt the need to share some of my tips for making dinner time so easy for the week:
First I had started my week with rice, potatoes cooked. Then I chopped up bell pepper, onion, zucchini, mushrooms and spinach. then put them into Mason jars. Tonight I threw it all into a bowl. One half of the raw vegetables I threw over some lettuce and topped with walnuts and raisins. That will be tomorrow’s super. The other half I put into a pan and steamed. One half of what I steamed will go over potatoes with a homemade vegan cheese sauce (which freezes great). The other half of the steamed veggies will be dinner in a few days. To that dish, I will add Mexican spices and salsa and put into a burrito. Viola dinners for the next few days done. It really can be that simple.
If your are under stress for a long period of time as most of us are during these trying times. I would recommend practice chewing your food thoroughly.
If you consistently practice chewing your food, you’ll be amazed at how much better your digestion works, how much less you actually need to eat and how much more energized you feel overall—all because chewing is not only slowing down your eating but grinding up your food’s nutrients so you can properly absorb all the vitamins and minerals into your system!
In order to get in the habit of chewing (which for many of us is a new phenomenon because we tend to just swallow chunks without chewing) try chewing each bite of food starting with your very next meal, about 20-30 times. Putting your fork down, and breathing between bites, will help. This may sound like a ton of chewing but you’ll get used to it very quickly.
Even if you only have 10 minutes in which to eat a meal instead of 20, allow the act of chewing to relax you and use it like you would a meditation. That way you’ll enjoy the full spectrum of tastes and aromas that make up the meal and trigger cephalic phase digestion, by the end of your meal, your body will feel satisfied even with a “quickie”.
Chewing Suggestions
Before Your Meal
• Wash your hands
• Close your computer and turn off your smartphone or tablet
• Light a candle or play music you enjoy – allow yourself to get into a relaxed mindset
• Give gratitude to your body for the meal it is about to digest
• Set your timer for 20 minutes (or for as much time as you have)
During Your Meal
• Breathe
• Take a bite of food
• Put your utensil down
• Chew slowly (you can practice counting 30 chews)
• Swallow
• Breathe
• Pick up your utensil and take another bite
• Put your utensil down
• Chew slowly (you can practice counting 30 chews)
• Swallow
• Breathe
• Repeat until 80% full (aiming for energized, not full)
After Your Meal
• Share what you appreciate about your meal (even if you’re dining alone)
• Clear dishes and rinse
• Talk a walk by yourself, with a pet or a loved one
May I issue a challenge here: Today simply become aware of how many times you chew your food before swallowing. Then I challenge you to follow these guidelines on chewing and let me know how it works for you.
Deneen Troupe-Buitrago
on June 16, 2020 at 8:58 am
Awesome tip Peggy! I will try it out today.
LaDawn Townsend
on July 21, 2020 at 12:38 pm
This is a excellent tip on closing the computer before we eat. I’m going to start doing this. Dinner at the desk is cancelled!
Suzan Hart
on May 6, 2020 at 1:35 pm
Are you drinking your water?
Water can do wonders for your body, especially when it works as an immune system booster. Staying hydrated helps your body naturally eliminate toxins, so drinking more of it could help prevent toxins from building up and having a negative impact on your immune system. For optimal hydration, and maintaining a healthy immune system both water and electrolytes are essential. Electrolytes are minerals that are vital for the body to absorb water more efficiently. It is recommended that we consume half our body weight in ounces of water each day.
I would recommend increasing your trace minerals. Although we rarely talk about the 70 trace minerals, they are the key to increased energy and mental stamina. They are vital for every chemical reaction in your body. When I was having challenges with energy and focus I earned I was lacking key minerals. I will see if I can find you some info.
Thank you Lethia for this book. As I am learning more on how to become an effective peak performance strategists, I am seeing more how important it is to have a better health and mental plan.
Jackie Trottmann
on June 27, 2019 at 12:39 pm
LIVE WELL BY LETTING GO OF CLUTTER – 8 QUESTIONS TO HELP
Robert and I moved to a new home that we built. In the moving process, we had to go through a life time of stuff along with my mother’s stuff and Robert’s father’s stuff. It was overwhelming and sobering.
Making the move forced us to take inventory. What truly mattered? Having gone through our parent’s things, there were very few things of theirs that we wanted out of the tsunami of stuff they left behind.
As we were deciding what should stay and what should go, I was also thinking of when I am gone. What would Robert’s son and my son want? The answer, very little!
Letting go of a lot of clutter opened us up to receive more, not more stuff, but new opportunities that the new home would offer. We now have more space. I’m grateful to host The Gathering events here along with retreats.
If you are dealing with clutter, here are some helpful questions to ask yourself about an item:
1. Do I use it?
2. Do I need it?
3. Is it beautiful?
4. Does it bring me joy?
5. Is it broken, damaged, inoperable?
6. If I lost it in a fire, would I replace it exactly as is?
7. What kind of energy do I get from it – positive or negative?
8. Will it be of pleasure or use to my heirs?
When making a new purchase, it’s helpful to ask many of these questions too. I’ve found that getting rid of clutter has not only freed up physical space, but it’s freed up how I feel emotionally and spiritually. I feel much lighter!
If you feel that life is weighing you down, look to see if clutter could be a culprit. Do you have a strategy to tame clutter?
I am not a hoarder, but I am very sentimental. I have a lot of items that I do need to throw away in my basement. It feels overwhelming and don’t know where to begin. I keep putting it off. I hope that I can get the basement organized by the end of the year.
Peggy Dunn
on August 22, 2019 at 9:20 am
I too have moved into a new house recently that came with a LOT of extra stuff. I have spent the last 10 months trying to clear out the clutter. Jackie, I found these questions to be very useful in making decisions on what to keep. I am now hiring an organizer to help with the last bit to get rid of the piles of paper and to get my office decluttered so I can work efficiently. I am amazed at how clearing u the clutter in my home has helped me gain clarity on my business. Then comes the fun part…decorating. Already have someone in mind for that. Yay!
Diann Swain
on October 29, 2019 at 9:50 am
Jackie, this is such great advice. I started de-cluttering just a couple of years ago. I found so much freedom in asking, why do I really have this. I started with a collection of Better Homes and Garden magazines, twenty years worth. I had them organized by month so I could just fine decorating ideas via the season I was in. I found I would never reference them. I got really honest with myself and decided to recycle them. O the freedom! It was just the beginning of how I looked at hanging on to possessions. I am very sentimental so the few heirlooms I have mean so much.
Jackie Trottmann
on June 27, 2019 at 12:19 pm
SLOW DOWN TO EAT WELL
I am married to one of the slowest eaters on the planet. Robert always chews his food slowly, ever since he was young. Me, on the other hand, I can be one of the fastest eaters on the planet. Robert has never had a weight problem or digestive problem.
Science has proven that it takes 20 minutes for your stomach to tell your brain when you are full. If you wolf down your food, you could be eating much more than you need. I did this for decades, short-circuiting my fullness meter and plowing right past it. This resulted in being overweight and having an eating disorder that lasted three decades.
I’ve been at my goal weight for over 16 years. One of the main reasons I’m able to maintain a healthy weight is that I now stop eating when I am full. I also do my best to slow down and savor what I eat. Food is not only meant to be nourishing, but it’s also one of life’s greatest pleasures! So, enjoy your food and slow down.
I have gained 50 lbs in total from the process of being pregnant with my two sons. My youngest son is nine months old. I am trying to lose the weight so I can go back to my old size. I realized that my body is not bouncing back the way it did when I was in my 20’s. I have to put in more work to make it work. I would try the technique of eating slower, not eating pass 8:00pm and other manageable tips I have learned about.
Peggy Dunn
on August 22, 2019 at 9:24 am
Yes, Jackie it is one of many great tips for managing weight. We can eat healthy foods all day long but if we eat it in such a hurry, that raises our cortisol levels and we don’t absorb the nutrients properly. Believe it or not managing stress and getting a good full nights sleep also help manage weight.
Peggy Dunn
on August 22, 2019 at 9:26 am
Shemeka, I have personally found that I must exercise consistently in order to regulate my appetite. Intermittent Fasting definitely helps rejuvenate the cells in the body so the digestive processes work better, aka like they are supposed to.
Diann Swain
on October 29, 2019 at 9:52 am
Peggy Dunn, this is great to now.
LaDawn Townsend
on February 14, 2020 at 11:46 am
Such a wise tip Jackie! I have to remind myself to take more time to enjoy the meal and also to be present with those I’m with. Thanks for sharing.
Hello Ladies,
This season I’ve found myself falling behind in my healthy living habits. With the stay at home orders, I even found myself not exercising for a few weeks in a row. What I’ve implemented to get back on track are 60-minute stretch breaks to get up and away from my desk. My goal is to do this every 30 minutes but for now its at least once an hour.
If anyone has any other tips on stretching and home workout exercises please share.
I love Blogilates with Casey Ho. She has a work out calendar each month. I do one thing (of the four suggested) each day. It is about 15 minutes of intense workout. She also has cardio if you need it. I have seen differences in my strength and in my muscle tone. You can find her on YouTube.
Thank you Deneen, this is a great resource especially with our weather turning cold and a do at home option.
I just felt the need to share some of my tips for making dinner time so easy for the week:
First I had started my week with rice, potatoes cooked. Then I chopped up bell pepper, onion, zucchini, mushrooms and spinach. then put them into Mason jars. Tonight I threw it all into a bowl. One half of the raw vegetables I threw over some lettuce and topped with walnuts and raisins. That will be tomorrow’s super. The other half I put into a pan and steamed. One half of what I steamed will go over potatoes with a homemade vegan cheese sauce (which freezes great). The other half of the steamed veggies will be dinner in a few days. To that dish, I will add Mexican spices and salsa and put into a burrito. Viola dinners for the next few days done. It really can be that simple.
This is a great tip Peggy! Thank you for sharing.
If your are under stress for a long period of time as most of us are during these trying times. I would recommend practice chewing your food thoroughly.
If you consistently practice chewing your food, you’ll be amazed at how much better your digestion works, how much less you actually need to eat and how much more energized you feel overall—all because chewing is not only slowing down your eating but grinding up your food’s nutrients so you can properly absorb all the vitamins and minerals into your system!
In order to get in the habit of chewing (which for many of us is a new phenomenon because we tend to just swallow chunks without chewing) try chewing each bite of food starting with your very next meal, about 20-30 times. Putting your fork down, and breathing between bites, will help. This may sound like a ton of chewing but you’ll get used to it very quickly.
Even if you only have 10 minutes in which to eat a meal instead of 20, allow the act of chewing to relax you and use it like you would a meditation. That way you’ll enjoy the full spectrum of tastes and aromas that make up the meal and trigger cephalic phase digestion, by the end of your meal, your body will feel satisfied even with a “quickie”.
Chewing Suggestions
Before Your Meal
• Wash your hands
• Close your computer and turn off your smartphone or tablet
• Light a candle or play music you enjoy – allow yourself to get into a relaxed mindset
• Give gratitude to your body for the meal it is about to digest
• Set your timer for 20 minutes (or for as much time as you have)
During Your Meal
• Breathe
• Take a bite of food
• Put your utensil down
• Chew slowly (you can practice counting 30 chews)
• Swallow
• Breathe
• Pick up your utensil and take another bite
• Put your utensil down
• Chew slowly (you can practice counting 30 chews)
• Swallow
• Breathe
• Repeat until 80% full (aiming for energized, not full)
After Your Meal
• Share what you appreciate about your meal (even if you’re dining alone)
• Clear dishes and rinse
• Talk a walk by yourself, with a pet or a loved one
May I issue a challenge here: Today simply become aware of how many times you chew your food before swallowing. Then I challenge you to follow these guidelines on chewing and let me know how it works for you.
Awesome tip Peggy! I will try it out today.
This is a excellent tip on closing the computer before we eat. I’m going to start doing this. Dinner at the desk is cancelled!
Are you drinking your water?
Water can do wonders for your body, especially when it works as an immune system booster. Staying hydrated helps your body naturally eliminate toxins, so drinking more of it could help prevent toxins from building up and having a negative impact on your immune system. For optimal hydration, and maintaining a healthy immune system both water and electrolytes are essential. Electrolytes are minerals that are vital for the body to absorb water more efficiently. It is recommended that we consume half our body weight in ounces of water each day.
Hi LaDawn,
I would recommend increasing your trace minerals. Although we rarely talk about the 70 trace minerals, they are the key to increased energy and mental stamina. They are vital for every chemical reaction in your body. When I was having challenges with energy and focus I earned I was lacking key minerals. I will see if I can find you some info.
Thank you Suzan! I will look into this, I think it will help. Appreciate the tip.
Hello,
Any recommendations on books about increasing energy and mental stamina?
Thanks in advance!
Hi LaDawn,
I would like to recommend the following resources as well as checking your vitamin D and B levels.
Activate Your Brain – https://www.scribd.com/book/385414709/Activate-Your-Brain-How-Understanding-Your-Brain-Can-Improve-Your-Work-and-Your-Life
Future Brain – https://www.scribd.com/read/275367174/Future-Brain-The-12-Keys-to-Create-Your-High-Performance-Brain
The Hormone Cure – https://www.scribd.com/book/224269353/The-Hormone-Cure-Reclaim-Balance-Sleep-Sex-Drive-and-Vitality-Naturally-with-the-Gottfried-Protocol
Genius Foods – https://www.scribd.com/audiobook/374355139/Genius-Foods-Become-Smarter-Happier-and-More-Productive-While-Protecting-Your-Brain-for-Life
Great suggestions! Thanks Lethia!
Thank you Lethia for this book. As I am learning more on how to become an effective peak performance strategists, I am seeing more how important it is to have a better health and mental plan.
LIVE WELL BY LETTING GO OF CLUTTER – 8 QUESTIONS TO HELP
Robert and I moved to a new home that we built. In the moving process, we had to go through a life time of stuff along with my mother’s stuff and Robert’s father’s stuff. It was overwhelming and sobering.
Making the move forced us to take inventory. What truly mattered? Having gone through our parent’s things, there were very few things of theirs that we wanted out of the tsunami of stuff they left behind.
As we were deciding what should stay and what should go, I was also thinking of when I am gone. What would Robert’s son and my son want? The answer, very little!
Letting go of a lot of clutter opened us up to receive more, not more stuff, but new opportunities that the new home would offer. We now have more space. I’m grateful to host The Gathering events here along with retreats.
If you are dealing with clutter, here are some helpful questions to ask yourself about an item:
1. Do I use it?
2. Do I need it?
3. Is it beautiful?
4. Does it bring me joy?
5. Is it broken, damaged, inoperable?
6. If I lost it in a fire, would I replace it exactly as is?
7. What kind of energy do I get from it – positive or negative?
8. Will it be of pleasure or use to my heirs?
When making a new purchase, it’s helpful to ask many of these questions too. I’ve found that getting rid of clutter has not only freed up physical space, but it’s freed up how I feel emotionally and spiritually. I feel much lighter!
If you feel that life is weighing you down, look to see if clutter could be a culprit. Do you have a strategy to tame clutter?
I am not a hoarder, but I am very sentimental. I have a lot of items that I do need to throw away in my basement. It feels overwhelming and don’t know where to begin. I keep putting it off. I hope that I can get the basement organized by the end of the year.
I too have moved into a new house recently that came with a LOT of extra stuff. I have spent the last 10 months trying to clear out the clutter. Jackie, I found these questions to be very useful in making decisions on what to keep. I am now hiring an organizer to help with the last bit to get rid of the piles of paper and to get my office decluttered so I can work efficiently. I am amazed at how clearing u the clutter in my home has helped me gain clarity on my business. Then comes the fun part…decorating. Already have someone in mind for that. Yay!
Jackie, this is such great advice. I started de-cluttering just a couple of years ago. I found so much freedom in asking, why do I really have this. I started with a collection of Better Homes and Garden magazines, twenty years worth. I had them organized by month so I could just fine decorating ideas via the season I was in. I found I would never reference them. I got really honest with myself and decided to recycle them. O the freedom! It was just the beginning of how I looked at hanging on to possessions. I am very sentimental so the few heirlooms I have mean so much.
SLOW DOWN TO EAT WELL
I am married to one of the slowest eaters on the planet. Robert always chews his food slowly, ever since he was young. Me, on the other hand, I can be one of the fastest eaters on the planet. Robert has never had a weight problem or digestive problem.
Science has proven that it takes 20 minutes for your stomach to tell your brain when you are full. If you wolf down your food, you could be eating much more than you need. I did this for decades, short-circuiting my fullness meter and plowing right past it. This resulted in being overweight and having an eating disorder that lasted three decades.
I’ve been at my goal weight for over 16 years. One of the main reasons I’m able to maintain a healthy weight is that I now stop eating when I am full. I also do my best to slow down and savor what I eat. Food is not only meant to be nourishing, but it’s also one of life’s greatest pleasures! So, enjoy your food and slow down.
I have gained 50 lbs in total from the process of being pregnant with my two sons. My youngest son is nine months old. I am trying to lose the weight so I can go back to my old size. I realized that my body is not bouncing back the way it did when I was in my 20’s. I have to put in more work to make it work. I would try the technique of eating slower, not eating pass 8:00pm and other manageable tips I have learned about.
Yes, Jackie it is one of many great tips for managing weight. We can eat healthy foods all day long but if we eat it in such a hurry, that raises our cortisol levels and we don’t absorb the nutrients properly. Believe it or not managing stress and getting a good full nights sleep also help manage weight.
Shemeka, I have personally found that I must exercise consistently in order to regulate my appetite. Intermittent Fasting definitely helps rejuvenate the cells in the body so the digestive processes work better, aka like they are supposed to.
Peggy Dunn, this is great to now.
Such a wise tip Jackie! I have to remind myself to take more time to enjoy the meal and also to be present with those I’m with. Thanks for sharing.