Creating a Culture of Health and Fitness at Home

veggiejuice

Raising all boys, there always something going on in our home.  Aside from some time spent in front of the tv playing video games, we don’t spend a lot of time sitting around.  Between school activities, hanging out with friend and participating on various sports teams ranging from lacrosse, soccer, track, basketball, skateboarding, snow skiing and water skiing, we consider ourselves to be an active family.  However, as I look at what’s stored in our refrigerator and the types of food and beverages my kids consume, I realize I haven’t done my best to instill an appreciation for healthy eating.  So, this year, I have decided to set a better example and take some proactive steps to create a culture of health in our home, including:

  1. Limiting tv and video game time.
  2. Setting an expectation to participate in year round (seasonal) team or individual sports.
  3. Store only healthy foods and beverages in the fridge.
  4. Create and follow thru on my own consistent fitness routine.
  5. Prepare and eat healthy, delicious meals – less fast food.
  6. Participate in active family recreation including hiking, biking, rock climbing, canoeing/kayaking, skiing, waterskiing.
  7. Set a good eating and lifestyle example – cut out bad eating habits like sugar, soda pop and unhealthy snacking.
  8. Initiate discussions about what it takes to stay in shape and healthy and explain the benefits of eating healthy, helping create understanding of the benefits of a healthy lifestyle.
  9. Exercise and train as a family.  Help family members hit individual fitness goals by having everyone rally and train together.
  10. Give family members ownership in meal preparation.  Less forcing to eat only what I think is healthy, listen more to what healthy foods they like to eat.
  11. Support good health and treat illness using natural remedies.
  12. Keep it real – eliminate all artificial ingredients from our diet.

wills soccer team

While we still have a ways to go, these are just a few things that I’ve noticed have been effective in helping my kids recognize and appreciate a healthy lifestyle.  I notice when we’re more active we experience less emotional dysfunction and we generally all get along better.  This is not an easy process and it doesn’t happen overnight but I am committed to consistency and I’m not going to give up.

My objective is for my sons to leave home as adults with good, healthy habits, that include clean eating and regular exercise.

 

A Few Basic Diet Tips

diet image

There is so much information out there about different diets.  I get quickly overwhelmed when I try to understand and remember all the rules to effective dieting.  Consider five simple tips to keep your nutrition on track, including:

  1. Eat clean.  Your body wasn’t made to process all the addititives and preservatives it consumes
  2. Carbs are not bad.  processed food and sugar is the problem
  3. Don’t give everything up.  But make yourself earn the extras.  Don’t eat treats without a solid plan to burn it off.
  4. Be prepared.  prep food in advance and eat frequently throughout the day.  kep you metabolism up.  (Hunger isn’t a bad thing;  it means your metabolism is working.)
  5. Drinks count too.  Watch the contents of latte’s sodas, icead teas and smoothies.  if we don’t pay attnetion we can get a lot of calories and sugar from unsuspecting places.  Don’t drink your calories!

Keep it simple, stay calm and diet on!

Creating Healthy Habits to Beat Stress

EXERCISE

Stress is a big part of life.  As adults we seem to have to deal with it everyday.  Since it is such a big part of life, it makes sense to develop healthy habits that can protect you from its harmful effects. Here are 10 positive healthy habits you may want to develop.

  1. Talk with family and friends.

    A good friendship is great medicine. Spending time talking as well as listening can be an excellent way to process thoughts and feelings.  Call or email friends and family to share your feelings, hopes and joys and be sure to listen to them.

  2. Engage in daily physical activity.

    Regular physical activity can relieve mental and physical tension. Studies show that physically active adults have lower risk of depression and loss of mental functioning.  Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.

  3. Embrace the things you are able to change.

    While we may not be able to do some of the things we once enjoyed, we are never too old to learn a new skill, work toward a goal, or love and help others.  As I’ve gotten older, my joints are wearing down and I have been forced to find a different form of physical activity besides running.

  4. Remember to laugh.

    Laughter makes us feel good. Don’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when we’re alone.

  5. Give up the bad habits.

    Too much alcohol, cigarettes, caffeine or soda pop can increase blood pressure. If you smoke, decide to quit now. If you do drink alcohol, do so in moderation and be sure to eliminate soda pop asap.

  6. Slow down.

    Try to “pace” instead of “race.” Plan ahead and allow enough time to get the most important things done without having to rush.  Spread things out, if it doesn’t get done today, there’s always tomorrow.

  7. Get enough sleep.

    Try to get six to eight hours of sleep each night. If you can’t sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep and life in general.

  8. Get organized.

    Use “to do” lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.

  9. Practice giving back.

    Volunteer your time or spend time helping out a friend. Helping others helps you.  Contribute regularly to a legit charity.

  10. Worry less.

    The world won’t end if your grass isn’t mowed or your kitchen isn’t cleaned. You may need to do these things, but right now might not be the right time.

There are essential oils that you can use to help deal with the affects of stress.  Bathing in a lavender bath, diffusing lemon or other citris blends are great ways to help alleviate stess!

12 Things to Throw Away in 2016

happy-new-year-2016

A vital part of our well being is the “things” we surround ourselves with.  In 2015, I learned that in my cluttered home, I needed to make room for abundance and in doing so, great things have started to happen!  Following is a list of 12 things to throw away as we start the new year, including;

  1. Clothes you haven’t worn in the past year
  2. Books and magazines that you have already read or don’t plan to read
  3. Lazy habits – too much time on social media
  4. Old calendars – no need for reminders of the past
  5. Expired medicine and vitamins
  6. Any type of chachki that’s collecting dust
  7. Grudges
  8. Old electronics and accessories (cords and chargers)
  9. Unhealthy habits – consider giving up drinking soda
  10. Expired foods and holiday leftovers – all unopened candy accumulated over the holidays
  11. Junk mail and old receipts
  12. People who bring you down

As you move into the new year, consider picking up healthier habits and doing something everyday that makes you happy.  All of these ideas are self care items that should also be brought into your life on a regular basis.

keep calm and be zen

5 Ways to Be Healthy this Winter

flu

Since my family has started to use essential oils we are healthier and days kids stay home from school has dramatically decreased.  This has been due to a proactive approach we take, especially in the winter to stay healthy.  Following are a few tips to try:

1 – Frequent hand washing using the Protective Blend hand soap.  This is a habit that’s easy to get into when you use this fragrant soap.  It is filled with certified pure essential oils so not only does it smell good, but it’s also cleans and gets rid of the bad stuff. There’s also a some DIY hand wash using the essential oils that you can carry in your bag or backpack.

2 – The daily supplement pack we sell is what’s made all the difference for our family.  Taking these supplements daily increases your stamina and energy and boosts you immune system.  Because the supplements works on a cellular level, there is so much that’s happening to help repair damage cells and that will leave you less vulnerable.

3 – Decrease your sugar intake.  That may mean to ditch your 3:00 chocolate fix.  This is the hardest thing for me to do but doing this not only helps you to feel better, it helps to enhance the effects of using the special dietary supplements.

4 – Increase intake of clean foods.  This means eating more raw veggies, fruits and wholesome grains.  Eat less from any kind of packing and shop from the perimeter of the grocery store

5 –  Stay warm.  Some people say that catching cold doesn’t lead to catching a cold.  My experience is different.  When I allow myself to get chilled it usually end up getting sick.

6 – Increase oxygen to your bloodstream……yes, this means exercising, daily!

While these things may seem like common sense, I realized how if I’m not paying attention, bad things happen.  The use of essential oils can really help increase your effectiveness of supporting good health.

A Joyful Tradition

frankincence

This very valuable tradition continues.  Be sure to take advantage today.  Please contact me directly to order at jamierip@gmail.com.

Earn a FREE 15 mL of Frankincense ($93.00 retail value) by placing ANY single 200 PV order from December 1—31, 2015. Limit four per account, per household.

Frankincence Uses:

-Rub Frankincense on your hands after a long day of gardening for a warming and soothing effect.

-Reduces the appearance of skin imperfections.

-Can be applied to the bottoms of feet to promote feelings of relaxation.

Rules & Terms

• An order that has been processed cannot be adjusted or combined with a separate order to qualify for the promotion.

• Orders placed outside the qualifying time period (December 1–31, 2015) will not qualify for a free Frankincense.

• All orders must be placed and processed before December 31, by 11:59 pm MT to receive the free Frankincense.

• A single order can only qualify for one bottle of Frankincense. If your order is 400 PV, it must be placed as two separate single 200 PV orders to qualify for more than one Frankincense. There is a limit of four per account, per household.

• PV is not equal to the cost of an order. Before completing an order, you must verify that the order is 200 PV.

• Any orders or items returned that result in the order going below the 200 PV requirement will have to return the free bottle of Frankincense or you will be charged for the Frankincense.

• Retail, Wholesale, and Preferred Members can qualify for the promotion.

Wholesale:  $69.75

Retail:  $93.00

Busting Belly Fat Naturally

As I get older I am noticing the harmful effects of gravity on my body.  I pride myself in the amount of effort I exert each day at the gym trying to crunch, plank and cardio my way to better abs.  Then one morning, while in my cardio class, the instructor said “remember ladies, your abs are made in your kitchen.”  What? Did she just really just say that?  You mean, all this time and effort at the gym is meaningless if I continue to eat the way I do?  Preposterous!

Then, that very same day, as I went home and jumped on the computer and made my way to my email account I stumbled on this doosey of an article on MSN  and I realized I am going about this all wrong.

So… starting today, I have turned over a new leaf.  I work harder at home in my kitchen by watching what I put in my mouth and still do my work at the gym but with less worry and anxiety over whether or not it is actually working.

One other way that I am accelerating the effect of my work at the gym and to curb my appetite at home is using essential oil products to assist me in my journey.  These oils are very effective in trimming down and increasing my energy.  Be sure to ask me how.

belly fat

Turmeric – Wellness Gold

tumeric powder

If you love Indian food, you recognize the rich, deep-yellow color found in any modern Indian curry dish.  Tumeric has been a go-to item for thousands of years in India, China and Indonesia, not only as a food and a dye, but also as a curative herb.  While the use of Tumeric dates back to the 7th century, the herb’s natural healing ability continues to gather attention as modern sientific research validates its potency and popularity among modern wellness advocates in Asia, Europe and North America.

Found primarily in Soutern Asia, turmeric is a perennial plant and member of the ginger family.  Fully grown, it reaches heights of five to six feet and boasts deep, dark yellow trumpet shaped flowers.  However, it’s the root of the plant that boiled, dried and ground into that familiar yellow powder.

Historically, holistic medicine dictated the use of turmeric for a long list of health issues, including intestinal support to respiratory distress.  It’s used to help deal with parasites and bacterial and viral infections as well as surface bites and bruises.  Natural healers relied on the plant to treat kidneys and bladder inflammation and even used the root to treat leprosy.

tumeric root

The wide variety of medicinal uses can be attributed to turmeric’s inherent anti-inflammatory, antioxidant and antiseptic properties.  Scientists have discovered the plant to contain the following important compounds:

  • Polyphenols and phytochemicals
  • Vitamins A, C, E and several Bs
  • Iron, manganese, potassium, magnesium and other minerals
  • Immunity-boosting carotenoids and carotenes
  • COX-2 enzyme inhibitors to alleviate pain

With more than 90 active constituents in its bilogical makeup, it’s no wonder that healers have relied on turmeric since ancient times.

Although there is currently no official system governing the use of herbal medicine in the U.S. studies on the the practice continue here in and medical science communities around the globe.  Recent research has shown:

  • The American Cancer Society reports that turmeric has been found in laboratory studies to slow the development of several forms of cancer and to shrink tumors (in animals) – particularly those that occur in colon and rectal cancers.
  • In a 2010 Italian study, subjects with osteoarthritis took a turmeric formulation for 90 days and experienced a 58 percent decrease in overall pain compared to a control group.  They also experienced a 16 fold decrease in their blood serum levels of C-reactive protein, the inflammation marker.  Subjects were able to decrease their use of NSAIDS (non-steroidal anti-inflammatory drugs) by 63 percent with use of turmeric formulation.
  • A 2014 German study found turmeric promising for treating neaurological disorders and events, such as Alzheimer’s disease and stroke. The study was performed on rats, but researchers found that subjects given a turmeric compound exhibited an increase in the same type of brain stem cells that are found in adult humans.  This indicates that cells might be able to self-repair and recover brain function in instances of neurodegenerative disease.
  • A 2011 study an Chiang Mai University in Thailand, the use of turmeric following coronoary bypass surgery decreased the incidence of heart attack.  Researchers say that phenols in the turmeric root were responsible for reducing the risk of heart attack in subjects by 56 percent.  They concluded that by lowering inflammation, oxygen toxicity and damage from free radicals, turmeric acts in a cardio protective capacity.

For centuries, Turmeric has been used to heal and enhance skin.  When ingested, its antimicrobial, antiviral and antiseptic benefits can ease acne and other skin conditions.

All in all, turmeric has a range of health benefits from its use.  Anyone interested in the use of herbs to support their health are encouraged to research more and seek advice of a holistic healthcare professional.   As always, the content of this article is not intended to give professional medical advice, treatment or diagnosis, the content of this blog is for informational purposes only!

Source:  Day Spa Magazine – Jan. 2015

Diet Alternative: Emotions and Food Cravings

As I’m learning more about the emotional roots behind all of our health problems, it got me to thinking that there must be emotions at the root of our cravings.  As I researched, I learned the validity of this idea.  Here is what I found…..basically, there are three primary emotions behind our cravings for food.  1) anger:  this is manifest in the cravings for salt.  As we hold onto our anger we tend to subconsciously crave ways to release anger without having to yell at our spouse or our kids which also plays into our cravings for all things crunchy.  Combine the salt and the crunch and you have potato chips, nuts and other crunchy snacks.  So next time you have a hankering to down an entire bag of chips, stop yourself and think of the emotion behind it…..it’s likely anger.

potato chips

2) If you are going through a difficult time and maybe you are missing someone significant in your life whom you lost to death or divorce, you will likely be reaching for a plate of home baked goodness, perhaps a plate of cookies, a cake or cupcakes.    As you begin to consume these sugar filled caloric treats, consider the emotion behind it is a need to comfort yourself.

chocolate chip cookies

Finally, there is a craving we have to help us overcome loneliness.  This is manifest in our desire for 3) all foods soft and gooey.  This often comes in the form of foods packed with high carbs like pasta smothered in cheese sauce.  Next time we have that craving for a plate of macaroni and cheese, consider the source and ask yourself, “am I lonely?”  Also consider that often we can feel lonely even when we are surrounded by family and friends.

mac n cheese

As you successfully identify the emotion behind the craving, next consider alternatives to satisfying the depleted emotions that may be in the form of other, more wholesome foods or a session of self care including meditation or exercise that will help to satisfy the unmet emotional need which will naturally dissipate the craving for unhealthy food.  Of course, it’s not always easy to tie our cravings for food to our emotional deficiencies and then quickly finding a more healthy alternative; however, I believe that consciousness is half the battle and knowing where these cravings are coming from sure helps to move forward in healthy, more productive ways.

As we effectively identify the emotions behind our cravings, there is always an essential oil that can be used to support our emotional health and lend to an alternative way to temper our eating habits.  For instance, some essential oils use to overcome feelings of  loneliness include marjarom, Cedarwood, Frankincense and Myrrh.  For anger, consider using Thyme, Geranium, Ylang Ylang, and Spikenard.  Some great comfort oils include the Clary Sage, Juniper Berry, Cedarwood, Jasmine and Rose.

 

15 Ways to Get Fit in 15

fitness

Welcome 2015.  Time again to think about what the new year will bring.  Fitness goals seem to top most peoples lists of new years resolutions.  I am no different, at this time of year I am always thinking about what I can do to become more fit.  I am also a lover of lists, I am always making lists with bullet points, numbers and check boxes which really excites me.  Lists allow me to organize and track my life; it also allows me to focus my research while preparing blog posts.  Sooooo……here is the first list of the new year..here it goes….

  1. Write down your workout – if you write it, you manifest and affirm it and you are creating your workout program.  Don’t just write it once, write down what you plan to do every single week.
  2. Mix up your workout routine – especially for cardio exercise.  Doing this will help you to not plateau and will continually challenge your body.
  3. Sleep – The U.S. is the most sleep deprived country on earth.  Think of how healthy it is to sleep, so much occurs to our bodies during our sleep time, especially healing.   Sleep is the best form of self care.
  4. Change one thing about your diet – don’t make huge, sweeping resolutions to eliminate entire food groups, just start small, eliminate soda pop to start.
  5. Exercise at least 20 minutes per day.  You can always fit 20 minutes into a busy day.  Getting up 20 minutes earlier to exercise is doable.
  6. Focus on your gut – the best abs are created in the kitchen.  Also include a probiotic into your food regimen
  7. Eat Healthy Fats – avocados, nuts, olive oil, flax seeds.  Consume daily.
  8. Drink more water – add your favorite citrus essential oil to  8 oz of water for a refreshing flavor that will help with detox.  This is also a great way to wean from soda.  Drink 1/2 of your weight in ounces everyday.
  9. Eat a healthy breakfast that includes a protein.  Breakfasts is still the most essential meal of the day, don’t skip it and be sure to add an egg or a good protein shake to the menu.
  10. Always workout on Mondays.  This will set the tone for the rest of the week.
  11. Make your schedule more active.  Go on active dates, have a meeting while walking, walk to lunch, take the stairs, go on a bike ride instead of watching t.v.
  12. Try a new workout program – instead of going running, try Zumba
  13. Let go of the past  – if you didn’t meet your goals last year, it’s o.k. let it go and move forward!
  14. Push yourself physically everyday – do one more pushup, run one more lap, add 5 lbs to your barbell.
  15. Don’t overbook or over commit – make self care #1 and minimize the busyness in your day so you have time to get fit.

If you incorporate all 15 points into your fitness regimen, you will feel stronger, emotionally balanced and have increased energy during the up-and-coming year.

Source: MSN