All posts in “Nutrition”

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6 Daily Self-Care Rituals For Highly Sensitive People

Get the mp3/podcast of this episode free on iTunes.

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Written by: Lindsay Sibson

First of all, if you *sometimes* cry during a commercial… you are not alone (and I’m not just referring to that Sarah McGlaughlin one). I’ve cried too.

Note: Do NOT click that link unless you want to shed a tear – seriously.

Being a “highly sensitive person” is much more than just shedding a tear at the drop of a hat. It also has to do with your senses and how you interact with the world.

You may be a highly sensitive person if:

  • Large crowds, strong smells, or people in general get “under your skin.”
  • You get overwhelmed with the demands of daily life.
  • You feel like you don’t know how to manage it all.

Being sensitive is something you’re born with. Just like you have blue eyes or brown hair, being a highly sensitive person is not necessarily something you choose. It has to do with your nervous system.

Highly sensitive people, which make up about 20 percent of the world’s population, have finely tuned nervous systems. This means that if you are highly sensitive, you feel things more strongly, can feel and read other people’s energy, can anticipate when something will happen (before it does) and also get hurt easily.

So THIS explains why I can smell cigarette smoke from the person driving 3 cars in front of me! Ah-ha!

If you are highly sensitive, an effective way to avoid becoming overwhelmed is SELF-CARE.

Here Are 6 Daily Self-Care Rituals For Highly Sensitive People:

Grounding
  • A simple practice that involves connecting your body with the Earth in whatever way makes sense for you.
    • Lying on the ground in the grass and meditating for 10 minutes.
    • Walking barefoot in the grass.
    • Taking a walk in nature.
    • Floating in water (ocean, lake, river, etc.).
Yoga
  • Naturally relaxing and energy-releasing.
  • Assists in releasing emotions and energy stored in your muscles.
  • Can help quiet the voices in your head and prepare you for sleep.
Massage Or Acupuncture
  • Releases toxins from your body, which promotes relaxation.
  • Acupuncture triggers your nervous system to send serotonin to your brain – instant relaxation!
Journaling
  • Too many thoughts trapped in your head? WRITE them down.
  • Journaling can help you make sense of your feelings.
  • Simply put a pen to paper and start writing about how you feel.
Dry Brushing
  • Helps remove dead skin cells and detoxifies your internal organs.
  • Use a natural bristle brush and starting at your feet, use circular motions as you work your way up your whole body, including your face.
  • Gets fresh blood-flow moving to your heart.
  • Can help you feel more energized and invigorated.
Salt Baths
  • Place Epsom salts in a hot bath and soak for 10 to 15 minutes.
  • Your body receives restorative benefits from soaking.
  • Allows you to make time for yourself to reflect on your day and relax.

Aaaaaahhhh, I feel better already! Now it’s just a matter of deciding which one to implement first. I think I’ll go for the bath. What about you?

We would love to hear what self-care rituals work for YOU. Please SHARE in the comment section below and then send this article to your family and friends, especially those who you know are sensitive people.

 

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Lindsay SibsonLindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into reality when she stepped on a plane to London, April 17, 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.

 


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

 

 

 

Senior woman celebrating her birthday being handed a cake with burning candles by her friend and clapping her hands in surprise and appreciation

100 Shocking Tips To Live To A Healthy 100 Years And Beyond

Get the mp3/podcast of this episode free on iTunes.

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By Steve Fillmore

Growing up, how often was it drilled into your head that the typical human lifespan is 60-80 years? Though this may be a legitimate average, it’s not an inevitable fate, at least not for everyone.

Regardless of what anyone says, the body you live in is yours and yours alone and that means you are in charge of it. You are in charge of what you think, what you eat and how it’s treated.

That’s a pretty powerful truth!

Do you want to live past 80, 90, even 100? It’s possible and to do so, you need to start fine-tuning how you live your life – mind, body and spirit. If you start making a life geared towards vitality and longevity, you will find that achieving this is in the little details.

Here is a list of 100 things you can start doing to make your way to 100 and beyond!   

1. Be Attentive – Interact with all of your senses. Feel the weight of your clothes. Smell the roses. Think “I am alive!” and know that life is not a rehearsal. This is it. Live it!

2. Be Still. Do nothing – We spend most of our lives so busy planning ahead. Spend 10 minutes and just do nothing. Enjoy these moments of stillness.

3. Say ‘Thank You’ – Be grateful and say “thanks” for all the greatness in your life. Do this before bed and when you awake for the new day.

4. Savor And Take Delight In The Moment – Simply walking barefoot in the grass can reduce stress. Take each moment as if it’s the first time. Savor that moment each and every time.

 5. Sit. Still. – Scientists have proven that simple meditation reduces stress and, in turn, prolongs longevity. So find a quiet spot. Be still.

6. Are You Really Listening? – Typically, when we are talking, it triggers thoughts of what we need to do next. To not lose focus, look at the person directly in the eyes and actually listen – hear what they are saying.

7. Snail Mail – When’s the last time you received a physical card or letter? Didn’t it feel great to receive and read that? Granted, email is faster, but sending a personal, handwritten note or card is more personal and gratifying. Do the same for someone else.

8. Snap Back To Present Time – Ever find yourself going through life unconsciously? Snap yourself back to the present moment. Either clap your hands three times or snap a rubber band around your wrist three times. Say out loud, “I am present and alive!

9. Enjoy The View – Just as in nature, everything changes every day. Perhaps you will see a new sunset. Enjoy these moments as if you are experiencing them for the first time.

10. Get Disconnected – As we get more connected electronically, we are becoming more disconnected in reality. Take a 24 hour electronic cleanse. Do this on a regular basis.

 11. Peace And Quiet… Shhhh Take yourself away from the city and into the country. Experience true quietness and solitude.

12. Dear Diary – Write in a diary each time you seek calm, need some clarity or need a moment to be with yourself and your thoughts.

13. Vow Of Silence – “Make a commitment to maintain silence for a certain period each day – even for a single hour,” says Deepak Chopra, author of The Seven Spiritual Laws Of Success. “Initially, your internal dialogue becomes even more turbulent. After a while, the mind gives up; it realizes there’s no point in going around and around if you – the Self, the spirit, the choice-maker – are not going to speak.”

14. Turn On, Tune In – Be mindful, even while watching TV. What is the true message of that TV program you love? Is this message serving to grow you? Expand your consciousness?

15. Eat. Chew. Taste. – Before you pick up your food, be mindful of the food. Take time to chew your food. How does it feel in your mouth? What are the flavors? Appreciate it, savor it and enjoy the food for what it is – fuel for your body.

16. Slow Down While Eating – When eating your food, place your utensils down and chew your food up to 50 times. Eat with no distractions. No TV, internet, or cell phones. Just you and your food and possibly some great company.

17. Write Your ‘I AM‘ – Have a positive affirmation each day when you awake. The mind is powerful when you affirm it in the “I AM.” When you state things in the present as if they are, they become easier to realize and manifest into your life.

18. Think Positive – If you’re gonna think, think positive! Why worry about things that you have no control over? Think in the moment and keep your thoughts happy and beneficial to yourself and those around you.

19. Stop Blaming – The very act of blaming creates stress in the body (which creates inflammation, which leads to disease). Instead of blaming, try to instead ask for positive solutions and seek them out. There is always a different approach, sometimes it’s hidden, but it’s there.

20. Use Laughter As Medicine – Laughter boosts oxygen levels and improves circulation and immunity response. Plus, you get a good belly workout! Who doesn’t want awesome abs?! Ha ha!

21. Admit Your Mistakes – We are human , right ? No one is ever perfect. Accept yourself and carry on.

22. Today Is Special – Imagine you have lived to 100 years and are looking back at your life. Would you have any regrets? We are often so worried about the future that we forget about the journey in the present moment. Enjoy the journey and let the future come in it’s own time. Each day is a gift, remember that.

23. Don’t Limit Your Potential – Experience more by taking on more. Perhaps you are bored at your current job. Taking on a new task may help you discover what you’re really meant to be doing! If you are feeling stuck in a situation, be honest with yourself and don’t be afraid to explore other avenues to soar to new heights and see all that you’re capable of. You’re limitless, I mean that.

24. Go Nuts! – Eating nuts could keep you from dying early. Studies have shown that walnut eaters have a 45% lower risk of early death. Have you ever noticed how walnuts resemble a brain? This is not an accident. Walnuts are loaded with healthy fats, making them an amazing snack for brain health!

25. Walk A Lot – The 123-year-old Carmelo Flores Laura, potentially the oldest living person documented, says he owes his longevity to regular exercise. “I walk a lot, that’s all. I go out with the animals,” Flores told the Associated Press.

26. Go Shopping – Who doesn’t love an excuse to go shopping?! A 2011 study found that frequent shoppers live longer. The study examined Taiwanese men and women over 65 and found that daily shopping lowered risk of death by 28% for men and 23% of women, AARP reported. And if you’re worried about the state of your wallet, you’re in luck: the benefits hold up even if you don’t buy anything, WebMD reported.

27. Win An Oscar – Researchers from Toronto’s Sunnybrook and Women’s College Health Sciences Centre found that Oscar-winning actors and directors tend to live longer than their losing peers, with winning actors and actresses living nearly four years longer than their losing peers. Perhaps there’s more to those trophies on your shelf than meets the eye, eh?

28. Head For The Mountains – You may hear more about the perils of altitude sickness than anything, but it turns out that heading to new heights may be a good move. A 2011 study from the University of Colorado School of Medicine found that the 20 U.S. counties with the highest life expectancy had an average altitude of 5,967 feet above sea level. That added 1.2 to 3.6 years to a man’s life, and six months to 2.5 years to a woman’s and lowered all residents’ risk of dying from heart disease, the researchers found.

29. Take Care Of YOU – Fitness guru Jack LaLanne, who passed away at the age of 96 in 2011, knew the importance of looking after yourself. “This is where I take care of the most important person in my life: me,” he joked of the gym in the documentary “How To Live Forever.” “Exercise is king. Nutrition is queen. Put them together and you’ve got a kindom.”

30. Stay Home And Cook – A 2012 study published in “Public Health Nutrition” found that people who cook at home up to five times a week are 47% more likely to still be alive after a decade. The researchers looked at 1,888 men and women over the age of 65 who lived in Taiwan to reach this conclusion.

31. Practice Yoga – There are some exceptional benefits to hitting the mat, including stress and anxiety relief, better balance and and increased flexibility. Just ask yoga instructor Tao Porchon-Lynch, who, at 95-years-old, credits the practice for her long, healthy, happy life.

32. Go Vegetarian – Vegetarians may have a 12% lower risk of premature death than their meat-eating peers, according to a JAMA Internal Medicine study published earlier this year. The study included 73,308 Seventh-Day Adventist men and women who do not eat meat for religious reasons.

33. Get Married – Permanently-partnered baby boomers are less likely to die early than their single peers, according to a Duke University Medical Center study. The findings were based on 4,800 people born in the 1940s.

34. Have A “Happy Hour” – Make time for a “ Happy Hour.” This is where you take 60 minutes engaging in an activity that you enjoy. It could be hiking, knitting, perhaps biking that trail you’ve always wanted to do.

35. Change Little By Little – The Eiffel Tower wasn’t built overnight. Any significant change in your life takes some time. Enjoy it and just let yourself take your time. Small Change Over Time + Consistency = Big Positive Change!

36. Spring Clean – Yes, spring cleaning improves your life. What is causing you distractions? Just like a cluttered desk causes a chaotic work space, so does a cluttered mind. Write down what is important to you and focus on those things first.

37. Keep Those Teeth White – Poor oral hygiene has been associated with shortened life expectancy. Maintaining a healthy mouth by habitually brushing and flossing can lower risks for heart disease, dementia and stroke.

38. Find The Zone – Ever been in the “zone?” You ever get the feeling of lost time when hanging out with a good friend? Then you were in your zone or bliss. Find something that will get you your bliss.

39. Jar Of Gratitude – Take a big glass jar, decorate it the way you like it. And throughout the year, write notes of gratitude. These notes are events and things that you are most grateful for. Then on New Year’s Eve, read your year’s worth of gratitude. Happy thoughts!

40. Enjoy Greek Coffee – A daily cup of antioxidant, polyphenol-rich Greek coffee could be the secret to living a long life, according to a study in the journal Vascular Medicine. Researchers from the University of Athens Medical School conducted their study on 71 men and 71 women who live on the Greek island of Ikaria – an island where residents tend to live to age 90 or higher.

 41. Bike Fast And Ride – Just like brisk walking, biking at a fast pace has also been shown to prolong life compared to bikers that pedal at a slow pace.

 42. Stop Smoking – This is a no brainer. When you stop smoking, you can increase your lifespan by 10 years.

 43. No Distractions In The Bedroom – Are you watching TV in the bedroom? To get a restful nights sleep, you need to have a dark room with no electronic distraction. So turn off that TV! Move it to another room if you have to.

 44. Snack Healthy. Snack Often – If you’re gonna snack, snack on some fresh veggies, colorful fruits, nuts and clean proteins and snack often to keep your metabolism up.

 45. Eat Fish – Consuming omega-3 fatty acids – which are found in fish, as well as some vegetables and seeds – could boost your longevity.

46. Help Others – Helping others may prolong life, but only if you are helping others and not just yourself. Be selfless, not selfish.

 47. Hanky Panky – Spending a little extra time in between the sheets may add extra years to your life. Having sex two to three times per week is good, according to WebMD.

 48. Get A Pet – Research shows that both cat and dog owners tend to live longer than their petless peers. One study found that owning a cat could cut your risk for heart attack by nearly ⅓ .

 49. Eat Broccoli – One study found that those who munched on plants from the mustard family – like broccoli, cauliflower and cabbage – tend to live longer lives. Researchers suggest this may be tied to the high vitamin C and nutrient count in these kinds of veggies.

 50. Get A Buddy – Making friends at work is good for more than just productivity. Tel Aviv University researchers followed 820 adults for 20 years and found that the people with the most social support from coworkers lived the longest. The lone wolves with no pals in the office? They were 2.4 times more likely to die during the study.

 51. Hit The Gym – The World Health Organization’s recommendation to get 150 minutes of moderate exercise a week can add about four years to your life, as compared to never exercising, US News reported. Just getting half the recommended amount of gym time can add  on about two extra years to your life.

 52. Cut The Bacon – A 2013 study linked diets heavy in processed meats – like sausage and bacon – to a higher risk of dying from cancer and heart disease.

 53. Take The Stairs – Simply taking the stairs instead of the elevator or escalator amounts to enough physical activity to burn body fat and lower blood pressure enough to cut your risk of an early death by 15%.

 54. Resting Heart Rate – A fast heart rate may be a sign that you’ll meet an earlier end. Danish researchers discovered that a key predictor of long life in otherwise-healthy middle-aged and elderly men was resting heart rates – regardless of fitness levels or other health behaviors.

 55. Cut The Sugar – Consuming sugar can decrease your lifespan by 20%. Sorry sweet lovers!

56. Eat An Andean Or Mediterranean Diet – This one is pretty simple. Avoid processed foods and stick with all natural, organic foods, focusing on healthy fats, fresh vegetables and quality protein.

 57. Check Your Boobs – Women face a higher risk of getting cancer when it’s not detected early. Listen to your body and do self-exams.

 58. Check Your Junk – Men, be sure to check your testicals for any unusual lumps or pains. Testicular cancer typically hits men between ages 15-35, although it can hit men at any age.

 59. Live A Life Of Spirit – In WebMD’s 2008 survey of centenarians, 84% said that staying in touch with one’s spirituality is “very important” for healthy aging. 

60. Healthy Hobbies – Find your fun hobbies and do them. Whether it be gardening or zumba, these fun hobbies can help one reduce stress and increase pleasure.

 61. Practice Positive Self-Talk – You become what you tell yourself. May as well tell yourself positive things, right?

 62. Live In The City – According to the Wall Street Journal, city dwellers typically live longer because their rural dwellers tend to smoke more, be obese and have more health issues such as heart disease.

 63. Nap Time – A good old nap of 20 minutes does wonders for the soul and your overall health. See the kitty napping? You should too.

 64. Breastfeed Your Baby – Cancer and other diseases are reduced by 17% for women that breast feed.

 65. Get Higher Education – Highly educated people tend to have better, healthier behaviors. So go and get that degree or certification you’ve been wanting to get.

 66. Floss Those Teeth – Flossing gets rid of all that inflammation-causing bacteria that can cause heart disease and stroke.

 67. Get Uncomfortable – Consciously going outside your comfort zone every day, such as reading upside down, puts the brain under mild stress, damaging the cells – while repairing this damage, your body also repairs age-related damage.

 68. Eat Red – A red pepper contains more vitamin C than an orange, beetroot contains nitrates that help to relax blood vessels and tomatoes are packed with lycopene (a powerful antioxidant), especially when cooked, which may help protect against cancer, heart disease and other health problems.

 69. Drink Wine – Red grapes are rich in resveratrol, thought to have anti-inflammatory, cancer-preventing and cholesterol-lowering properties.

 70. Eat Like A Monkey – Eat a banana, that is! Reduce your blood pressure and chance of getting a stroke by eating potassium rich foods such as bananas.

 71. Eat Less – Studies have shown that a reduction in caloric intake can increase life expectancy.

 72. Tea Party – Tea is best enjoyed by most centenarians. There are so many free-radical inhibiting properties in tea. There are also certain teas that are loaded with catechins and polyphenols. All are helpful antioxidants that help ward off diabetes and cancer.

 73. Ginger Snap – The chinese have long used ginger root for many things, but mostly for cooking to help with upset stomachs. Ginger has a potent cancer-fighter ingredient called geraniol.

74. No Vampires! – Garlic is great in italian cooking. Studies have shown that garlicin, the active ingredient in garlic, helps prevent coronary blockage, lower cholesterol and prevent cancer.

 75. Sea Vegetables – Seaweed and marine algae have long been considered to be able to prolong life and prevent disease. Common seaweed are nori, kombu, kelp and Irish moss.

 76. Don’t Kill Your Food – High heat will kill most – if not all – of the nutritional value that was in your food. If anything, try to steam, lightly bake or eat your food raw the majority of the time.

 77. Open Sesame! – Sesame oil is rich in phytic acid, an antioxidant that may prevent cancer. It also helps reduce cholesterol levels in the liver and bloodstream.

 78. Apple Cider Vinegar – Apple cider vinegar has acetic and butyric acids, which promote gastrointestinal health by balancing pH and encouraging good bacterial growth.

 79. Mushrooms – Many mushrooms such as shiitake, maitake and reishi have very good anti-aging properties.

 80. Burdock Root – Burdock root is traditionally used as a nourishing tonic to speed up recovery from illness. It’s also good for liver disease and cancer.

 81. Evergreens Forest – A potent antioxidant called pycnogenol in pine trees is able to cross the blood brain barrier and protect the brain cells from free radicals in the blood.

 82. Spice It Up – Many spices such as garlic, onions, turmeric and cayenne have been shown to prevent blood clots and improve circulation.

 83. Clean Out Your Body – Plant fiber called cellulose acts like a broom to sweep the intestinal tract of toxins. Foods rich in cellulose are oat bran and grapefruit.

 84. Popeye’s BFF – Spinach is full of antioxidants such as lutein and zeaxanthin, which help protect the retina from age-related macular degeneration.

 85. Artichokes For Your Liver – There is a potent flavonoid called silymarin in artichokes, which has a strong antioxidant property and may protect against liver toxicity and cancer.

 86. Bittersweet – Most artificial sweeteners are carcinogens. If you need your sweet fix, try honey, pure maple syrup, stevia or sucanat.

 87. Drink Celery Juice – The chinese knew about this a long time ago. It has been shown that celery juice can prevent high blood pressure and restore it to normal.

 88. Chicory For Heart Health – Chicory contains a compound called inulin that has been found to be useful in preventing and treating congestive heart failure.

 89. Fountain Of Youth – The Hunza people held a long time secret… apricots. Research shows that apricots possess the highest levels and widest variety of carotenoids of any food. They help prevent heart disease and protect against cancer.

 90. Nature’s Pollution Fighter – L-cysteine is a powerful antioxidant and detoxifier. It helps protect your body from the effects of pollution, radiation, alcohol and smoke.

 91. Build Immunity – Astragalus has been known to stimulate the body’s own production of interferon, a powerful immune protein that increases your ability to fight against infectious diseases.

 92. Secrets Of Chinese Women – Dong quai has been known by the chinese to regulate menstrual cycles, maintain healthy hair and nails and increases immune function.

 93. Bargain Protein – One teaspoon of chlorella and spirulina have as much protein as one ounce of beef. The chlorophyll is cleansing and detoxifies the body.

 94. Tai Chi To Long Life – The practice of Tai Chi has been shown to lower blood pressure, enhance circulation and improve cholesterol.

 95. Breathe Clean – Practicing deep, slow, rhythmic, diaphragmatic breathing daily will reward you with better energy, improved skin complexion, a clearer mind and elevated moods.

 96. Massage – The benefits of massage include a boost in the immune system, improved circulation of blood and lymph, relief from muscle pain and much more.

 97. Snuggle, Cuddle, Hug – The human touch has been shown to elevate the production of endorphins, growth hormones and DHEA, all of which lengthen your lifespan.

 98. Happy Heart, Healthy Heart – Cancer researchers have found that the pleasurable emotions are able to increase the levels of natural killer immune cells. So, be happy and let joy fill your day!

 99. Don’t Be Greedy – Many centenarians know that the key to long life and health is having control over desires, not being controlled by them.

 100. Gymnastics For Your Brain – Brain exercises such as crossword puzzles and learning new things can stimulate brain cell activities and, in some cases, even grow new brain pathways. Let’s do some crossword puzzles!
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Image Credit: Gig Salad


Steve FillmoreSteve Fillmore

Zumba Teacher and 2-time cancer THRIVER at Steve Fillmore

 
Steve Fillmore is a 2-time cancer THRIVER! His motto in life is: Love, Laugh, Live – Love yourself first; Laugh through all the crazy times; Live for life right now! Through proper diet, exercise and mindfulness, Steve has been able to recreate his body to work with and for him.For fun, you can find Steve either teaching a Zumba class, or creating websites for clients.

 
 


 
Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

 

 

 

breast-cancer-treatment

10 Lessons To Thrive Through Cancer Treatment

Get the mp3/podcast of this episode free on iTunes.

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By Steve Fillmore

When you hear the word “cancer,” a multitude of emotions and thoughts will more than likely come up.

Anger, hate, depression, sadness, worry – why me? why now?

If you or someone you know is going through cancer, there is HOPE. I know this because I have gone through cancer twice within 2 years. And yes, I endured and THRIVED through many rounds of chemo.

I know and I understand because I’ve been there. I’ve done it.

Here are 10 life lessons I personally learned during and after cancer.

1. I am the CEO of my life – You may have several doctors telling you that there is no hope and that you are going to eventually die. I didn’t accept that. I chose to live and I did. Believe that you will THRIVE and LIVE and you will! 99% of your healing starts with your mindset; everything else are just tools in the healing process.

2. Let go of the baggageAny emotions or people that are not supporting you as you heal – you need to let that negative energy go. It doesn’t serve you. How do I do that, you may ask? Just decide to do it. The Universe/God will handle the rest. Decide and let go. This was difficult for me too, I know. But once I gave my cancer up to God, everything else fell into place.

3. Eat your veggies – After I endured many rounds of chemo, my body was severely damaged. I experienced neuropathy, lymphedema, hearing loss, hair loss and chemo brain. The best thing you can do to recover post cancer is to take care of your nutrition. Eat a lot of green veggies, whole foods and organic foods. Your body has gone through war and now needs to recover and heal.

4. Listen to your intuitionWhen diagnosed with cancer for the 2nd time, my world was turned upside down and I was ANGRY. And then the choices about what to do came. Should I do holistic or allopathic? I finally got quiet with myself and listened. I trusted my intuition and so should you.

5. Spring cleaning isn’t just for your house – Just like your home needs a spring cleaning, so does your body. When I finished chemotherapy, I did a juice detox and cleanse. You will notice that when you juice, your body will begin to heal faster.

6. Family and friendships are essential in healing – With cancer, one’s priorities are front and center. What is important to you? Enjoy your family and friends both during and after cancer; they are your support system. Plus, it’s good therapy to talk and share your journey with them.

7. Get connected – No, not connected to the internet! Take the time to be quiet, be still and connect to your higher self. Let it be through meditation or a long walk in nature.

8. Laughter is medicine – Get that funny movie you’ve always been wanting to watch and laugh your ass off! Laughter releases happy endorphins and, well, makes you feel good. Life’s too short to be miserable and unhappy.

9. Follow your dreams – This is a time to be passionate with your dreams. Your life was almost taken away, so live life to the fullest, day by day. All you have is today.

10. Unlimited possibilites – My oncologist said I would need surgery after chemo. He was wrong – my cancer was completely gone. Believe in the impossible.

As you journey through cancer, know that you are never alone. Reach out and get connected with others’ that are positive and loving.

I believe in your healing. Stay strong and THRIVE!

Love, Laugh, Live.
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Image Credit: Share Care


Steve FillmoreSteve Fillmore

 
Zumba Teacher and 2-time cancer THRIVER at Steve Fillmore

Steve Fillmore is a 2-time cancer THRIVER! His motto in life is: Love, Laugh, Live – Love yourself first; Laugh through all the crazy times; Live for life right now! Through proper diet, exercise and mindfulness, Steve has been able to recreate his body to work with and for him.For fun, you can find Steve either teaching a Zumba class, or creating websites for clients.

 
 


 
Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

iStock_000006068495Small-Woman-Nature-Partner

Supercharge Your Health Using Nature

Get the mp3/podcast of this episode free on iTunes.

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Written by: Brandon Epstein

There is something fantastically energizing about going outside and enjoying nature.

It’s one of those things that can be so refreshing and enjoyable, yet somehow, shortly after this experience, we seem to forget how sweet it was. Maybe for you it’s something you don’t necessarily forget, but it becomes one of those shoulds in your life instead of an enjoyable habit.

You know about those shoulds right?

Meditation is a great example. Many people know how great it is for their health, but regardless of how great it makes people feel, at some point they stop doing it. Maybe this sounds like you. :)

It’s one of those things that when you get back to doing it again, you always ask yourself how you could have ever stopped doing it in the first place.

It’s always a powerful exercise to look at the shoulds in our life and start to turn them into things to start doing again on a consistent basis.

Let’s start with getting out in nature!

If you need an extra nudge, I’ve created a list of 19 ways nature supercharges your health and life, just for you.

1. It gets you exercising.

Getting out in nature almost always requires that you get moving. Whether you go for a hike, bike ride, swim or any other outdoor activity, you’ll probably notice that it’s hard to avoid burning some calories. This is a great way to start looking at exercise as something you get to do instead of something you have to do.

ac32469643b6241b8b5e26113353a374-240x3002. Lowers stress hormones.

There have been some studies done on people who live in nature versus people who live in more urban areas and researchers have seen that people living in nature, overall have lower cortisol levels. Cortisol is known as the stress hormone, so anytime we can get those levels down is great! You don’t need to move to a cabin in the woods, but I hope this does provide you with some extra incentive to spend more time outdoors.

3. AHA moments.

Have you ever noticed that when you change your scenery completely and get some extra time alone, you find yourself having more AHA moments? Nature is a great way to just let your mind wander and see what genius new thought may pop out at you.

4. Clarity.

In urban settings, we are constantly exposed to everyone else’s mood and energy. It’s super refreshing to get out in the middle of nowhere and experience what it’s like to just be you. Feeling your own energy and mood could give you the clarity you need to go back into the hustle of your own life feeling refreshed and ready to take on the world.

5. Gratitude.

Being away from everything in your life – people, material things, etc. – can give you the opportunity to really appreciate how much you really do have. When you’re out in nature, you experience how abundant your life really is. You realize that you feel whole and complete without material possessions and find a greater sense of gratitude for all the wonderful people and luxuries you have surrounding you in your day to day life, making life even sweeter.

6. Frees you from your screen addiction.

For many of us, life takes place in large part on screens. Your phone, your computer, your TV, your tablet – so many screens! Getting out in nature and viewing the world in it’s raw form instead of through a screen is incredibly invigorating and peaceful.

16af739fa86d7673f255d3869069b2b57. Allows you to disconnect.

Piggybacking on getting away from your screens, you can disconnect all together when you get into nature because you most likely will not have an internet connection. It’s always fun to remember that the world doesn’t end when you spend a day or two disconnected.

8. Improves lung and heart health.

A study in the American Journal of Preventative Medicine showed that people who lived in areas with very little trees were much more likely to die from heart disease or respiratory disease.

9. Increases creativity.

A study looking at participants who disconnected from electronics and spent 4-6 days in nature were found to perform 50% better in creativity tests by the end of the trip in comparison to a creativity test conducted before the trip began.

10. Helps improve your attention span.

A super cool study looking at what 25 minutes of walking in nature does for you showed that you can significantly improve your ability to pay attention in under an hour a day!

11. Helps you sleep better.

This may not be possible for you every day, but just two hours of forrest walking was shown to increase the quality of sleep.

020342393_bird_watching___people_watching_by_slimdandy_d64hy2i_xlarge-300x30012. Improves your mood.

Again, this one is probably a no brainer, but getting out in nature has been shown to make people happier! A study conducted at  Juyoung Lee of Chiba University showed that people who went on nature walks versus urban walks experienced less stress and an overall better mood.

13. Gives you more mental energy.

Walking or sitting somewhere that is super lush and green has been shown to decrease brain fatigue. Think of it as a shortcut to recharging your mind.

14. May lower blood pressure.

There have been around 12 studies done looking at time spent in nature and they all correlate with lowered blood pressure.

15. Helps build relationships.

If you want to bring a buddy or lover on an excursion with you, it gives you an awesome opportunity to connect with them on a whole new level. Moving your body and being in beautiful scenery is a recipe for lots of feel good hormones and a great time together.

16. The best excuse to play.

In the western world, we often times undervalue play when we become adults. Getting out in nature is the perfect excuse to play again, which will help you relieve stress and get more enjoyment out of your life.

Bild1_01-300x22517. New adventures.

Humans were meant to explore and venture. Nature gives you the perfect opportunity to get out into the elements and have an experience that is completely novel.

18. True freedom.

Walking through nature with no particular agenda gives you the experience of true freedom; freedom to have your own experience without any judgement or expectations.

19. Reminder that we are all one.

When you are in nature, you remember how connected everything and everyone really is. You breathe in the oxygen from the trees and they consume the carbon dioxide that you exhale. Life is all connected and infinitely cyclical. Being out in nature is a beautiful reminder of how connected we all are and how much we should appreciate this beautiful life we are so fortunate to live.

 
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Image source: Indigo Coach, Pinterest, Soda Head, Alpen Hotel


Brandon EpsteinBrandon Epstein

 
Fat Loss Coach at ZenDudeFitness.com

Brandon Epstein is a former college football player, turned professional fitness model and serial entrepreneur. These days he spends his time helping people look great and feel awesome over at ZenDudeFitness.com. He can also be found hosting the Zen Dude Fitness Podcast where he’s always looking for new ways to make fat loss fun, simple and efficient for everybody.

 


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

healthy-person-1024x682

5 Minutes and 5 Dollars to a Happier Healthier YOU

Get the mp3/podcast of this episode free on iTunes.

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Written by: Lindsay Sibson

When I think back to a few years ago, I was living in sunny Southern California, I had a respectable job, I lived in a comfortable house near the beach, I drove a reliable car and I was surrounded by a lot of “stuff.” Life was okay. I felt okay. My job was okay. My health was okay. I should have been happy… right?

Yet, I was far from it.

I felt un-amused by the life I had created for myself. Yet, I felt like I had worked so hard to get to where I was, which meant I was then stuck with it.

I had studied hard to achieve my Masters in Business. I built up my career and had a nice resume for a 20-something professional. I had moved my life from Philadelphia to Southern California. I had put in the time and effort to make new friends. There was NO WAY I could just walk away from it all, was there?

The truth is, I wasn’t okay with just being “okay.”

So I decided to do something about it.

I didn’t really have a plan, but what I did have was a desire to live a more authentic, fulfilling and happier life. I desired to live a life of adventure. I dreamed of traveling the world. I wanted to connect with people and create change.

And that is precisely what I am doing NOW.

A string of decisions, changes and taking action have now brought me to the mountains of Tuscany where I am currently volunteering. I’ve been traveling in Europe for thirteen months and am on an amazing journey of creating my dream life. It’s nuts at times. Scary at times. Funny at times. And just downright strange at times. But it feels right to me…

It feels right because I’ve created it each step of the way and it is 100% authentic to who I am and what I want.

I was reflecting on what I have learned throughout this past year and often find myself thinking about what I would have told myself a few years ago knowing what I know now.

I thought I never had enough time to pursue my goals and dreams. I also thought I didn’t have enough money to create my dream life. I failed to truly realize how capable I always was of taking the next step forward. I would let fear stop me and if it wasn’t fear I felt like I couldn’t do ENOUGH to actually make significant progress.

Now, I realize that just ONE step, no matter how small, will create the momentum you need to continue on your path to creating your dream life.

Therefore…

If All You Have Is 5 Minutes:

1. BREATHE: So simple yet so profound. Stop what you are doing and pay attention to your breath. Breathe in deeply and out slowly. For energy, hold your breath for as long as you can – the jolt will wake you up! To calm your mind, breathe in 4 counts, hold your breath 7 counts and breathe out 8 counts. This method helps to slow your heart and prepare you for rest.

2. Move Your Body: It is possible to get some quick exercise! Stretch, squat, bend… use your body and    muscles. It will get your blood pumping and boost your energy. Here is a 5 minute circuit you can do anywhere:

  • Planks: 30 seconds center, 30 seconds left side, 30 seconds right side
  • Squat: 25 reps
  • Jumping Jacks: 1 minute
  • Push Ups: 25 (regular, knees, or wall)
  • Lunges: 15 each leg

3. Educate Yourself: We are so blessed to live in the information age! Google and Youtube are quick and easy ways to find great resources. Read an article or watch a video about a skill or subject you want to learn about. Feed your mind inspirational and educational material.

4. Nourishment: Take 5 minutes to sit quietly and enjoy a healthy snack (vegetables & hummus, fresh fruit, nuts, etc…)

5. Drink Water In The Sunshine: Hydration is so vital in feeling healthy and energetic. Grab a glass of water and sit in the bright sun. Take a moment to simply BE – and think of all you have to be grateful for in your life.

If All You Have Is 5 Dollars:

1. Piggy Bank: Save it. EVERY little bit helps when working towards a financial goal or your dream life.

2. Invite Someone To Coffee: Connecting with another human being and having a meaningful    conversation can contribute greatly to feeling inspired and connected to the world. Ask a friend or reach out to someone new and invite them for coffee.

3. Give It To Someone In Need/Donate: Pay it forward. This simple act will leave your heart filled with such joy. What you put out in this world is what comes to you in return. Even if you only have a little to give… it can make a BIG difference to someone else.

4. Buy A Fresh Juice: Your body will thank you for the nourishment!

5. Journal: The simple act of writing down your thoughts, dreams and goals will help you physically    create a story and vision for what you are aiming to achieve in your life. Purchase yourself a notebook and pen and get to writing. You can also use pictures and other images to inspire you.

A great mindset to adopt is, “do what you can, with what you have, where you are.”

It is easy to think of all the reasons why you can’t do this or that, but spending your time and energy focusing on the negatives won’t get you anywhere! Instead, choose to focus on what is POSSIBLE and the actions you can take now to move yourself towards your dream life.
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Image source: Great Reiki


Lindsay SibsonLindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into reality when she stepped on a plane to London, April 17, 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.

 


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

 

 

 

Young girl thinking with illustrated brain

Why You Need To Exercise Your Brain Too

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Get the mp3/podcast of this episode free on iTunes

Written by: Lindsay Sibson

Did you know that you can actually become SMARTER?

I’m not talking about learning facts and memorizing knowledge – that is only part of it.

What I am talking about is how you can actually build yourself a faster, stronger and smarter brain! Not only will you be able to remember what you read and learn easier, you can also solve problems quicker, pay attention longer and even read faster.

So, where is this magic brain-enhancing pill?

I hate to break it to ya, but there is no pill.

However, you CAN change your brain through exercises that target your thinking skills.

There are 7 core cognitive skills (thinking skills) that dictate your ability to process information – anything from your new project at work to your ability to pay attention to a conversation.

The 7 core skills are:

  • Attention – Your ability to focus
  • Processing Speed – How quickly you take in new information
  • Short Term Memory – Your ability to temporarily remember information
  • Auditory Processing – Your ability to discern sounds and “hear yourself”
  • Visual Processing – Your ability to create mental images
  • Logic And Reasoning – Your ability to problem solve
  • Long Term Memory – Your ability to recall information (your brain’s filing system)

Think of these 7 core skills as your “brain muscles.” If you want to improve these brain muscles, then you must train them! By doing various cognitive exercises, you will strengthen your neural pathways – thanks to a process called neuroplasticity. These pathways are what connect one part of your nervous system to another.

Just like when you are in the gym lifting weights and “doing reps” to build stronger muscles, engaging in thinking exercises will help you build a stronger brain.

So, how do you get started with exercising your brain?

I am a huge fan of brain training apps. There are various free versions you can download and try out. Using an app is also a great way to keep track of your progress as one of the app features is keeping score of how you perform. Consistency is KEY – so make sure to use your app daily for best results.

There are endless materials and resources for FREE on the internet too, so take a look around and find activities and exercises that work for you. If you find an exercise difficult – it is most likely an indication that that is a skill you need to train. Many of the online exercises gradually increase in difficulty so that your brain is constantly challenged.

Other activities you can do include Sudoku (logic and reasoning), the game Memory… pretty much anything that requires you to THINK!

After you do your daily brain exercises, make sure you are fueling yourself with brain boosting foods. Make sure you drink a lot of water to ensure you are properly hydrated and consume nutrient dense foods such as fresh fruits and vegetables.

The top 10 foods to boost your brainpower are:

1. Oily fish (salmon, trout, mackerel, herring, sardines, pilchards and kippers)

2. Blueberries

3. Broccoli

4. Nuts

5. Coconut oil

6. Turmeric

7. Celery

8. Dark green leafy vegetable (spinach, kale, collard greens)

9. Avocado

10. Sunflower and pumpkin seeds

By maintaining a regular brain training and exercise program along with a natural and balanced diet, you will increase your odds of maintaining a healthy brain for the rest of your life!

 

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@DrewCanole

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Image source: Organic Health


Lindsay SibsonLindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into reality when she stepped on a plane to London, April 17, 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.

 


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

walking

How Walking In Nature Changes Your Brain

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Get the mp3/podcast of this episode free on iTunes

By Jenna Barrington

How much time do you spend out in nature? Like, really spend quality time outside?

A few hours a day? A few minutes a day? A few minutes a week?

In Western Society, we have become extremely disconnected from nature. The majority of our population lives in busy cities, crowded towns, and apartments or home surrounded by roads and other buildings.

Without even realizing it we’ve isolated ourselves from mother nature. Compared to our great-grandparents, we barely ever touch the bare earth with our feet.

Did you know that this disconnect from mother nature has been shown to affect our overall health and wellbeing?

Research has shown that people who live in the city are more likely to suffer from depression, anxiety and other mental disorders than people who live in a more nature-surrounded environment.

To those of you who are in tune with nature this may seem obvious. Being out in nature feels good. Even just a walk through the park or standing outside on a lush piece of lawn has power to boost one’s mood and soothe the heart.

So how does being out in nature actually affect our wellbeing?

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Mood and Cognitive Function

In a study done with students at Stanford University, researchers found that walking in nature-dense areas has a positive effect on mental wellbeing.

Participants were asked to spend 50 minutes walking in either an urban or nature-surrounded setting and to take a number of psychological assessments prior to and after their walk.

Those who were asked to walk through a green, lush area of campus showed signs of improved mood and cognitive function when compared to those who were asked to walk in a more urban, traffic-heavy setting.

Worry

We all know that being a chronic worrier is bad for our health and our state of mind, but sometimes it has become such a habit that it is hard to just “snap out of it” and stop worrying!

Worry can lead to more worry, which can lead to more chronic conditions like depression and anxiety.

We live in a crazy world with crazy lives and crazy expectations, not to mention all the dangerous things going on in the world that we are constantly seeing projected over social media. How do we find peace of mind?

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Gregory N Bratman, along with several colleagues, found that worry, or “brooding”, increased certain levels of activity in the subgenual prefrontal cortex. Since this is able to be measured in the brain, they decided to put together a study to find out if being in nature could help people find relief from constant worry and rumination.

Bratman took 38 healthy adults who lived in the city and had them fill out a questionnaire to try and determine how much time they spent worrying every day. Each adult also had a brain scan done which measured blood flow to the subgenual prefrontal cortex.

The participants were then split in half. One half was asked to walk through a green, plant-filled park while the other half was asked to walking down a busy highway during heavy traffic.

Once they completed their walks, the participants returned to the researchers and filled out the same questionnaire and had another brain scan.

The results were not surprising. Those who walked in the quiet park showed significant improvements in their mental wellbeing and brain scans showed less blood flow to their subgenual prefrontal cortexes. Those who walked alongside heavy traffic showed little or no change in mental wellbeing and also had increased bloodflow to their subgenual prefrontal cortexes.

So, turns out something as simple as a walk through the park can have great benefits on your health, mood and overall state of mind.

Conclusion

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Make it a priority to spend time outside every day, even if only for a few minutes. I try to go out into the park behind my home with my dog every morning and stand out on the grass. When you are outside, try to focus on relaxation and breathing (though the simple act of being outside might make your attention turn to these things naturally).

Being in direct contact with the earth (sometimes called “earthing” or “grounding”) has been shown to have many benefits; reduced inflammation, improved mood, more energy and less pain.

You’ve got nothing to lose!

 

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@DrewCanole
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Image Credit: 21st Century Schools, Dr. Frank Lipman, Active For Life, blogcdn.com


 

Jenna Barrington

Jenna Barrington is studying Therapeutic Nutrition and Holistic Medicine and aspires to be a practitioner, teacher and writer. She is passionate about education and helping others take control of their health.Jenna lives with her husband in Utah and loves writing, cooking, green smoothies, training her dog, Japanese, spending time at the ocean, bungee jumping, walking barefoot in the grass and being with her family.

 


 

Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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32 Habits To Live Your Happiest Life Ever

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Get the mp3/podcast of this episode free on iTunes

By Lindsay Sibson

Can you remember the last time you felt butterflies in your stomach? You know, that little twitchy, nervous feeling you get from meeting someone new or anticipating a new adventure?

I can.

Because that moment for me is RIGHT NOW!

Backpacking-Tips-For-Beginners2I am currently sitting in the airport in Rome waiting for my flight back to the USA, which sounds like a fairly normal task. However, I left the USA 16 months ago with nothing but a small backpack and headed to Europe “to travel and see what happens.”

I’m finding it nearly impossible to process this whole experience. There have been many incredible moments, such as taking a motorcycle ride to watch the sunset over the cliffs in Sicily. BUT, there have also been crazy moments… such as when my wallet disappeared while I was in Rome, leaving me with no cash, no debit card and no credit card.

Life happens… no matter where you are in this world. Yet, ultimately, it is up to YOU to decide how your life will happen.

The decisions you make, the people you meet, the food you eat and the thoughts you think all contribute to YOUR life.

I’ve met people from all over the world, each with different perspectives, goals and motivations. I think it goes without saying that the earth is a vast and diverse place! However, in my experience over the past year and a half, I have come to find that there is a theme that unites us all…

And that theme is feeling HAPPY.

Happiness feels good. It fulfills your heart. It energizes the soul. It makes you feel ALIVE!

Happiness is something we all deserve… it’s something that we ALL can have too!

Here are 32 habits to embrace to help you live your happiest life ever:

1. Work to live. Not the other way around: Life is so much more than paying bills.

2. Push and challenge yourself: Personal growth is really rewarding! Who do you WANT to be? BE that person. Set a vision for your life, create goals and work at it EVERYDAY.

3. Keep an open mind: Recognize that your opportunities, ideas and options are endless.

4. Move your body everyday with exercise: Your body is the only place you have to live. Treat it kindly.

5. Give back: Share your talents and gifts with others and make it your mission each day to make someone else SMILE.

6. Spend time outdoors: Feel the sun on your skin, soak in that vitamin D and reflect on just how incredibly beautiful this world is.

7. SLOW down: Enjoy the moment. No really, take a good look around. Your life is happening NOW!

8. Take risks: To be super cliché… No risk = no reward.

9. Smile: And do it often. “A smile is a curve that sets everything straight.”

10. Pay attention to your life and be mindful: Tune into your thoughts, feelings and actions. You are not meant to be a robot that simply goes through the motions.

11. Turn it off sometimes and disconnect from electronics: PUT DOWN YOUR PHONE! Facebook will go on without you for the day (and you won’t miss out on any critical news). Give your poor eyes (and brain) a rest!

12. Eat well and enjoy your food: Everything you eat has an impact on how you feel and perform. Choose wisely and nourish your body.

13. Express your love: Love for yourself. Love for others. Love for music. Love for nature. Whatever you love, LOVE it fully!

14. Speak your mind: Have an opinion and express it mindfully and eloquently. Your thoughts matter. Speak with love.

15. LEARN: Read, watch Youtube videos, constantly feed your mind with positive, uplifting and inspirational knowledge.

16. Simplify: Stuff is just stuff in the end. Memories last forever.

17. Be grateful and acknowledge your blessings: Always, always, always have an attitude of gratitude. “Thank You” are two very powerful words.

18. Drink water: It’s essential for good health and necessary for your body to feel alive.

19. SLEEP (and unwind): Once again, a necessary element to feeling your BEST.

20. Tell the truth: It’s a golden rule. Plus, lying creates anxiety and is a waste of energy.

21. Be playful: Seek experiences that will give you a serious case of the giggles. I still laugh at farts and I’m 32. Have fun with life!

22. Step out of that comfort zone: Be spontaneous. Need ideas? This will get you started… click here.

23. Be genuine: We all have intuition and can “read people”… when you come from an authentic and “real” place, you will be radiant!

24. Learn how to be a good listener: It’s not all about you. Really listen to what others have to say.

25. Respect the earth: Because being earth-friendly is sexy and necessary to provide a great environment for generations to come.

26. REALLY get to know yourself: Know who you are, what you stand for, what you like and what you want.

27. Be kind: “For everyone you meet is fighting a hard battle.” We are in this life experience together – encourage and uplift others.

28. Have GREAT sex: When you find chemistry with someone, embrace it and enjoy yourself! Sex is a primal desire and should be fulfilled. Ladies, this post is for you!

29. Stay humble: No one appreciates a bragging Betty.  Be proud, yet humble.

30. DO IT: Turn your “I shoulds” into “I dids.”

31. Create a happy squad: Surround yourself with people who uplift you, inspire you, make you laugh and enhance your life experience.

32. CHOOSE to be happy: Because happiness is a CHOICE, not something that “just happens” to you.

Have something to add to the list? I would love to hear from you – comment below!

 

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@DrewCanole
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Image Credit: We Women, China Bag One


Lindsay SibsonLindsay Sibson

Lindsay Sibson turned her lifelong dream of traveling the world into reality when she stepped on a plane to London, April 17, 2014. With the simple intention of learning more about this beautiful world, she stepped away from corporate America to explore an alternative lifestyle of long term international travel, volunteering, blogging and pursuing a blissfully happy and fulfilling way of life.Through her blog, Lindsay documents her journey in hopes of empowering others to find their passion, reignite their spark and freshen their outlook on life.

 


Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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Why Your Job May Be Literally Killing You

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Get the mp3/podcast of this episode free on iTunes

By Kirsten Cowart

Stress in the workplace isn’t just hard on your mental health, according to a new study conducted by the Harvard Business School and Stanford University – It can be just as bad for your health as secondhand smoke.

With the U.S. average work week being around 47 hours, it is no wonder that you may be feeling so much pressure from your job. When you think about how much time individuals typically spend at work, it’s not that surprising,” says the study’s co-author, Joel Goh, who is an assistant professor of the business administration at Harvard Business School.

The study compiled evidence from 228 different studies. What they found is that the high demands of a stressful job can increase the odds of individuals being diagnosed with an illness by a doctor by 35%.

The long hours will also take a huge toll on your health by increasing the chances of a premature death by almost 20%!

The biggest worry that affects your health at work is the fear that you might soon lose your job. Considering the idea that many people live paycheck to paycheck and do not have an emergency fund set up really makes this statistic a harsh reality. The fear of losing your job will increase your chances of having poor health by about 50%!

Goh hopes that the results of this study will help companies improve how they manage their employees. He also said that, though it may seem like demanding faster work or for your employees to work longer hours will increase productivity, it actually won’t – No boss wants their employees to have poor health or call in sick.

While this news will hopefully be read by your boss, there are some things you can do as an employee to reduce stress and, in turn, help your health.

1. Keep A Work Journal

According to the Mayo Clinic, one of the best ways that you can cope with stress is to write it down. When you are writing for the day, try to remember when you first started feeling stress. It often first appears as a twinge in your gut. Perhaps it started when you had a conversation with a co-worker or received a text from a friend.

You may find that the stress actually isn’t related to your job, but is based around a relationship or outside factor. This will help you pinpoint the problem areas and be more able to take steps in order to correct it.

2. Do A Reality Check

Just like the study above mentioned, the biggest stress at work is the fear or subconscious fear that you may lose your job. This is why it is important to do a reality check. Ask yourself: “Is my job really in jeopardy? Or could this just be a story I am telling myself?”   

Perhaps you misread a look from your boss, or you are less forgiving of your own mistakes than your co-workers are. Maybe everything is just fine and what you really need to do is ask some of your trusted fellow employees what they think about your situation. It’s possible an outside perspective will help ground and balance your stress.

3. Ask Yourself, “Do I Like What I Do For Work?”

You may have found that if you do something you are passionate about, then you enjoy it a whole lot more. Los Angeles Psychologist Joanna Lipari has found that “People who believe in what they’re doing handle stress better than those who don’t.” She also suggests that if the answer to the question is “no,” then you may want to find something that you do like doing. Your health could depend on it.

4. Think Through The Worst-Case Scenario

If you were to really lose your job, what would happen? Well, your life would change a lot and though it might take time, you would find something new to do. Who knows, maybe that would even be a good thing.

You could start keeping your eyes and ears open for new opportunities and see if your friends mention new areas of work that are hiring. Perhaps your job stress is because you are no longer learning anything new or feeling fulfilled with your work. That may be a sign that it’s time to look for another group or organization that you will feel passionate about.

5. Set Healthy Limits With Your Boss

Pleasing others has been programed into us since birth. It can be hard to break the cycle and realize that you are already doing your best. If you are feeling overly tired after work, it may be time to set limits to what you choose to do.

There is no honor in working yourself to death. Maybe you can learn to simplify your life and then there would be less need to work as many hours. Perhaps you will discover that 8 hour days as opposed to 10 hour days will help you have less sick days and increase your productivity at work.

This way, you can have more time to care for yourself and your family too. Talk to your boss about what you need to be on top of your game at work. “Make it about being project-oriented, not time-oriented,” Lipari says.

Take the steps today to save your health by ending your work stress and let us know about your experiences in the comments below.

 

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Kirsten Cowart

Kirsten Cowart is a writer and researcher that has worked in the spiritual, mental health and medical fields.Kirsten enjoys studying and experiencing the benefits of yoga, meditation, nutrition, herbalism, organic gardening and alternative health.She worked hard in 2014 losing over 40 lbs. and has since maintained a healthy lifestyle.Follow her to learn more about her journey on Twitter, Facebook & Youtube!

 


 

Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

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Your Music Says A Lot About Your Mental Health

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By Kirsten Cowart 

Brain imaging technology can reveal how your brain responds to different types of music. What research and therapists alike have found through such technology as well as observation is that your emotions are greatly affected by the types of music that you listen to.

Music And Emotions

Being able to regulate your emotions is an important part of mental health. If you have a hard time regulating your emotions, then that is often labeled as a psychiatric mood disorder such as depression. Therapists and other self-help tools are designed to help you process your emotions and gives you the tools you need to manage them moving forward.

Therapists have found that music is a powerful part of emotional regulation. They have been able to use music as a tool to help set a better mood for people with different mental/emotional issues.

Many people use music on their own as a way to process and regulate their emotions. So far, not many studies have been done to study the specifics about how music affects your long-term mental health.

Music And Mental Health

At Aarhus University in Denmark and the Centre for Interdisciplinary Music Research at the University of Jyväskylä, they decided to see how music and your music listening habits affect your mental health. Their plan was to test people’s emotional response to music and look at neuroimaging as well as behavioral data.

“Some ways of coping with negative emotion, such as rumination, which means continually thinking over negative things, are linked to poor mental health. We wanted to learn whether there could be similar negative effects of some styles of music listening,” explains music therapist Emily Carlson, the main author of the study.

Each person was assessed on many different levels of mental health, including emotions, anxiety, depression and neuroticism and that data was compared against how much and what type of music they listened to.

Negative Music Was Linked To Anxiety And Neuroticism

According to the research, those participants who listened to aggressive music in order to express their feelings (especially males) were more likely to show signs of neuroticism and anxiety.  

“This style of listening results in the feeling of expression of negative feelings, not necessarily improving the negative mood,” says co-author Dr. Suvi Saarikallio, who developed the Music in Mood Regulation (MMR) test.

To track the subconscious emotions, researchers also looked at the neural activity of the participants as they listened to sad, happy and fearful-sounding music. Males who listened to music to express their negative feelings had less neural activity in the medial prefrontal cortex of the brain.

Females who used music to distract themselves from their negative emotions had increased neural activity in the same area.

“The mPFC is active during emotion regulation,” according to senior author and prof. Elvira Brattico, “These results show a link between music listening styles and mPFC activation, which could mean that certain listening styles have long-term effects on the brain.”

“We hope our research encourages music therapists to talk with their clients about their music use outside the session,” concludes Emily Carlson, “and encourages everyone to think about how the different ways they use music might help or harm their own well-being.”

What music are you drawn to? Let us know in the comments below.

Source: Academy of Finland. “Music listening habits tell about mental health.” ScienceDaily. ScienceDaily, 22 October 2015. <www.sciencedaily.com/releases/2015/10/151022094959.htm>.

 

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@DrewCanole
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Kirsten Cowart

Kirsten Cowart is a writer and researcher that has worked in the spiritual, mental health and medical fields.Kirsten enjoys studying and experiencing the benefits of yoga, meditation, nutrition, herbalism, organic gardening and alternative health.She worked hard in 2014 losing over 40 lbs. and has since maintained a healthy lifestyle.Follow her to learn more about her journey on Twitter, Facebook & Youtube!

 


 

Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.