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Tuesday, April 11, 2017

ABC's of Health





A is for Accountability – share your health goals and find a partner. Research shows that people who do it together reach their goals twice as fast.

B is for Breathe – take deep breaths and sigh out to increase intake of oxygen and release stress

C is for Chew your food properly. Savor and enjoy every bite. Don’t hurry or multi-task. It’s essential for digestion. Your stomach will thank you.

D is for Drink water and stay hydrated. Drink half your body weight in ounces of water.

E is for Eat whole foods. Preferably plant-based. 

F is for Fresh air and sunlight – Just 10 to 15 minutes a day before 12 pm and after 3 pm can improve your mood, your sleep and reduce risk of cancer

G is for Get enough sleep. Sleep deprivation is linked to hormonal imbalances, weight gain/ obesity and increased stress. Get 6-8 hours of good quality sleep.

H is for Have fun, physical activity. Do something you enjoy that is healthy. Dancing, hiking, walking, yoga, etc.

I is for Incentive. Download a free app that rewards you for exercising like Charity Miles, Nexercise, Pact, etc (bonus from me).  

J is for Join an online support group like ExerciseFriends, Meetup or SparkPeople (bonus from me).

K is for Kick your bad habits – Do you drink alcohol or soda? Do you smoke? Do you like desserts? Cut back or stop (bonus from me).

L is for Look at the bright side. Laugh. Studies show that laughter stretches muscles, burns calories and produces a natural energy booster (www.webMD.com)

M is for Make time for yourself. Go on a retreat or a vacation (bonus from me).

N is for Nature walk. Go to a State or National Park. Enjoy nature  (bonus).

O is for One day at a time and one thing a day. If you feel overwhelmed, just do one thing better each day (bonus).

P is for Persistence. Studies show it takes 21 days to form a new habit (bonus).

Q is for Quiet time. Meditate and pray.

R is for Replace bad habit with a good one. If you like to smoke or snack on junk food, chew sugarless gum instead (bonus).

Adapted from Lisa’s Top 10 Health Tips for Greater Vibrant Health

Hope to see you at the Women's Expo. Ingrid 
(Former member of Let's Move West L.A.)

Monday, April 10, 2017

5 Pillars of Health

  1. Focus or mindset - Why do you want to be healthy? What you want, not what you don't want
  2. Food - eat whole food not processed or junk
  3. Family & friends - seek support
  4. Fitness - do some fun, sweaty activities
  5. Faith - believe that it's possible to have a healthy & vibrant life 
 From www.ariseandshinevitality.com

Instead of our broken expensive Health Care system, we need an alternative Natural wellness program that actually helps prevent disease. Half of all adults—117 million people had chronic diseases and 7 of the top 10 causes of death in 2010 were chronic diseases. 1/3 of Americans are obese. 4 health risk behaviors—lack of exercise or physical activity, poor nutrition, tobacco use, and drinking too much alcohol can be prevented. More than 1/2 of adults did not meet recommendations for physical activity and 76% did not meet recommendations for muscle-strengthening activity. More than a third of us
ate fruit less than once a day & 23% of us ate vegetables less than once a day. 80% of health care spending was for preventable or reversible diseases. Don't let the Health Care Industry take your hard-earned money and wait till you're sick to do something.

https://www.cdc.gov/chronicdisease/overview/index.htm 

Wednesday, April 5, 2017

Make One Change

Choose from 5 core areas

  1. healthy eating - eat more plant-based food
  2. hydration - drink 8 glasses of water
  3. physical activity - move or exercise 30-60 minutes at least 5 days a week
  4. sleep 
  5. stress

Do you get enough sleep? How do you deal with stress? Focus on an area that can be improved upon.  For # 1, keep a food diary. 

Check out this Free health event on Sat 4/8

Westfield Fashion Square
14006 Riverside Drive
Sherman Oaks, CA 91423

2nd floor outside Macy's

10 am - 4 pm

Free health and wellness services, fitness classes, kids activities, diagnostic tests, and health education. Diagnostic tests include; thyroid, blood pressure, skin, and stroke screenings as well as glucose and grip strength tests. 

Thursday, March 30, 2017

Free Health Events

The Community Wellness Fairs will provide free health assessments, information about staying healthy, emergency preparedness, and much more. 

1. Zev Yaroslavsky Family Support Center 7555 Van Nuys Blvd
Van Nuys, CA 91405
Thursday, April 6th
10:00 am to 2:00 pm
2. Monrovia Public Library 321 S. Myrtle Ave.
Monrovia, CA 91016
Thursday, April 6th
11:00 am to 2:00 pm
3. Ted Watkins Memorial Park 1335 E. 103rd St.
Los Angeles, CA 90002
Saturday, April 8th
8:00 am to 2:00 pm
4. Paramount Park Community Center 14400 Paramount Blvd.
Paramount, CA 90723
Saturday, April 8th
9:00 am to 1:00 pm
5. East Los Angeles Library 4837 E. 3rd St.
Los Angeles, CA 90022
Saturday, April 8th
9:00 am to 2:00 pm

http://www.publichealth.lacounty.gov/phweek

Monday, March 27, 2017

Enjoy the Moment


I went for a long walk in Santa Monica on Saturday and found time to just soak in the sun, feel the sea breeze and enjoy the sights. 
I went to the Healthy Living Revolution with Toni Branner - a great event that reinforced what I knew and added more information that will help me reach the next level of wellness. 

 
 

Friday, March 24, 2017

Feel Good


I am planning a retreat at home because I need time for myself.

The schedule is flexible and you can adapt it to your needs.

Wake up naturally. No alarm.
Stretch
Meditate
Drink warm water with lemon, apple cider vinegar and some honey
Easy walk for 30 minutes
1 hour of yoga - visualize being at the beach
Breakfast 
Read a book that uplifts me
Journaling
Lunch
Walk for 30 minutes
1 hour of yoga at home

This takes half a day, so I will clear my schedule and make the most of it. 

 

Monday, March 20, 2017

Be Well


I did 30 minutes of circuit training and cooked organic Farro salad for lunch. 1/4 cup of Farro has 3 g of fiber and 7 g of protein. I got it on sale. I added some cauliflower, carrots and turmeric powder. I don't eat out much because I like to cook and want to eat healthy. I have also saved money by making a bigger batch so I can bring it to work for lunch. For more salad ideas go to http://www.sparkpeople.com/blog/blog.asp?post=60_scrumptious_spring_salads