The Importance of Balance

The Importance of Balance

Have you missed me? 

I have taken a self imposed leave of absence from writing Tuesday Tips. I love writing Tuesday Tips and I love getting your feedback on a weekly basis. Having said that, I was feeling pressured to get the Tips out every week so I took a self imposed leave of absence.

So here I am back with you feeling refreshed and recharged and ready to share information with you and receive your feedback.

Have you ever given yourself a self imposed leave of absence? Have you ever felt overwhelmed and pressured to produce? If you have, a little light bulb should be turning on for you and it’s time to rebalance.

Balance is a feeling derived from being whole and complete, it's a sense of harmony. It is essential to maintaining quality in life and work. It’s that feeling you get when you feel as though your are a well tuned machine. Everything is working in harmony to produce the best results. 

How do you achieve balance? First, listen to that little voice inside. If you are feeling pressured or rushed, blah or unhappy, you are out of balance. 

Learn to know yourself. Take a self assessment. Are you getting enough sleep, eating well, getting exercise, socializing with friends and family, are you feeling Joy de Vie? 

To rebalance, take a mental leave of absence. What makes you happy? Go for a bike ride, schedule a mini getaway, schedule a massage or manicure. Have a drink with friends. Most importantly make time for yourself, self care is not selfishness, it’s taking care of your whole juicy self so that YOU can be the BEST, YOU can Be!

I love this quote from Aristotle on balance: “It is better to rise from life as from a banquet - neither thirsty nor drunken.”

If you would like to explore more on being your BESTand or making healthier choices in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

 

 

    

 

 

 

 

 

 

 

 

 

 

Do You Believe in Angels ?

Do you Believe in Angels? I do. It’s been said that people come into your life for a reason, a season, or a lifetime.

When someone is in your life for a REASON, it is usually to meet a need you have expressed or just felt. They have come to assist you through a hard time, to provide you with guidance and support, to aid you physically, emotionally or spiritually. Then, suddenly, the person disappears from your life. Your need has been met; their work is done.

Some people come into your life for a SEASON, because your turn has come to share or grow or give back. They bring you an experience of peace or make you laugh. They give you great joy. Believe it; it is real. But only for a season.

Lifetime relationships teach you lifetime lessons—things you must build upon to have a solid emotional foundation. Your job is to accept the lesson, love the person and put what you have learned to use in all your other relationships.

Think about the people in your life over the years. Whether they were there for a reason, a season or a lifetime, accept them and treasure them for however long they were meant to be part of your life. These are the Angels in your life. Cherish your time together and learn from the experience. 

If you would like to explore more on being your BESTand or making healthier choices in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

How is your Vessel? 

How is your Vessel? 

Have you ever stopped to think about your body being the only vessel you have to live your life in? 

What would you do to nourish and care for that vessel? 

Here are a few tips and ideas:  

Make healthy food and drink choices

Model healthy eating for yourself and others. 

Don’t overeat, portion control is important. 

Put down your fork between bites. 

Drink water, 64 ounces is the recommended daily amount. 

Exercise, try to get in 10,000 steps daily. 

Lift weights three times a week

Dance whenever you can

Smile and laugh, it boosts your energy

Seek out some quiet time each day just for you!

Self care is an essential component to taking care of yourself. Make it a priority. You are the one person who can make a difference in taking care of your body so that you will have a vessel in tip top shape to live a healthy life. The choice is yours!

If you would like to explore more on being your BESTand or making healthier choices in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

What Inspires You?

What inspires you to take that step? The step to being a healthier YOU! Perhaps that step is choosing to loose weight, or changing jobs or getting out of an unhealthy relationship. Whatever that step is take a moment and reflect on what’s your inspiration. What’s your WHY?

For me, my inspiration was my family and in particular my husband. I wanted to loose weight to be healthy to live a longer life together. To be around and keep up with our grandchildren. 

Understanding your WHY is the first step to inspire you to start a journey of HARD WORK. Change is not easy and if your journey is a weight loss journey, it’s a very public decision with many outside social influences that can detour you off track. With all of those pulls you need to keep your WHY , your inspiration, your ultimate goal front and center every step of the way. It’s your secret weapon. 

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

 

 

The Dash Between the Dates

The Dash Between the Dates

Have you ever noticed when someone dies, their obituary is listed with the day they are born and the day they died for example, 1980-2017. 

Have you ever wondered what the DASH really meant? The Dash is what you put into your life. The Dash is everything you have accomplished, it is how you have developed as a person.

Have you ever stopped to reflect on what your Dash currently looks like? Are you happy so far with your Dash or are there things not yet achieved either at work or on a personal level that you would like your Dash to include? 

How might you accomplish that which is missing from your Dash? How will you live your Dash?

Taking the time to reflect on this is a good pause to identify how you would like your Dash to be reflected? With the remaining time of your life, whether it be 10 or 80 years, how will you fill your Dash? 

Besides reflection, you can take action and try to get the most out of each day. Stop and literally smell the roses, feel the warmth of the sun, do random acts of kindness. Do whatever it is that at the end of the day you will be proud to have included in your DASH!

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

Strong Mind Body Spirit

Strong Mind Body Spirit

Keeping your mind sharp and healthy is just as important as making healthy choices for your body. We all have had those moments when we walk into a room and say to yourself, now why did I come in here? What was it I was looking for? Studies have shown that you can help prevent cognitive decline and reduce the risk of dementia with some basic good health habits: staying physically active, getting enough sleep, not smoking, having good social connections, limiting alcohol to one drink a day, and eating a balanced diet low in saturated and trans fats.

Memory changes can be frustrating, but the good news is that, thanks to decades of research, there are various strategies we can use to protect and sharpen our minds. Here are a few things you can put into practice.

  1. Never stop learning, Follow your passion, takecourse on something you always wanted to learn about.
  2. Try not using a calculator, doing simple math inyour head or on paper is a great exercise. We live in an electronic age, the same is true for writing. Try looking up words in a dictionary instead of using spell check.
  3. Exercise regularly or join a Zumba class, or a tennis class or try out water aerobics. Being social and exercising is a double bonus.
  4. Doing a crossword puzzle, sudoko, or a board game really does sharpen your mind.
  5. A friend taught me about visual memory to remember something. Try visualizing a house and in your house choose a room where you would like to place something you would like toremember, maybe it’s a pin number or a code. Now every time you want to remember that code or pin just visualize what room you put it in and you should be able to remember it more easily. 
  6. Sleep is another key factor, try to get your 7-8 hours each night.

If you feel like your brain is on auto-pilot every day then it is and you are not being challenged. Start today, try something new, even if it is as simple as trying a new recipe or reading a good book. Tune in, tone up and Stay Sharp!

If you would like to explore more on mindfulness practices and how to keep mindfulness present in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com .

 

Why is Social Media so Addictive?

Why is Social Media so addictive? I use Social Media as a marketing platform for my business. I post Monday through Friday. I really do not need to go on the weekends. This past weekend I decided that I would give myself a self imposed ban on Social Media. I shamefully have to admit I did not even last 24 hours. 

The addictive aspect of Social networking is associated with FOMO -- fear of missing out. Everyone is on Facebook. They're posting things, sharing news and content and talking to each other 24/7.

How can we kick the habit? First like all addictions, realize you have a problem and create a plan. Allow yourself only one hour everyday, then reduce the number of days.

 More importantly, look at it from another perspective. Instead of what are you missing in the virtual world, ask yourself, what are you missing in the real world? What relationships have suffered? What goals have you not met? What have you not done? 

To quote Mark Twain “Twenty years from now, you will be more disappointed in the things you didn't do that than the ones you did.”

Live your life!

If you would like to explore more on being your BEST or finding better life balance, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

Disciplined

Disciplined

Dictionary.com describes being disciplined as an activity, exercise, or a regimen that develops or improves a skill; training. 

What does disciplined look like to you? Is it getting up in the morning to exercise instead of sleeping in? Is it choosing to follow a healthy diet in order to loose weight? Is it staying on track with deadlines at work instead of surfing on the internet or going on Social Media? 

However disciplined looks like to you, it is having the self control to do what you need to do to get closer to your goals even when temptation to detour may feel better at the moment, the end result will be regret if you detour. 

When you look in the mirror and ask yourself, who is ultimately in control of my choices, the answer is you. You and only you have the power to be disciplined and make healthy choices for yourself.

Take it one step at a time, today, do one thing on your to do list that you have been avoiding. Feel the sense of accomplishment once completed, tomorrow do another, before you know it, you will be on a roll, you will be training yourself to follow a regimen. You will feel the power of being disciplined.

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

 

 

 

April is National Gardening Month

April is National Gardening Month

Did you know that April is National Gardening Month? Now that the weather is starting to warm up, it’s a perfect time to plant a vegetable garden. 

After a long winter hibernation, spring is a time of rebirth. Everywhere you look, trees and plants are starting to bloom. A once drab landscape is now bursting with color. 

Planing a vegetable garden is a healthy choice. Besides receiving nature’s bounty for your efforts, there are many other benefits to gardening. Forty five minutes of gardening is equivalent to 30 minutes of aerobic exercise.  Gardening 30 to 45 minutes a day can burn 150 to 300 calories. As much as I love a good cardio work-out, I also love the serene calm of working outside in the garden and I had no idea it was such a great workout. 

There’s a benefit of stress reduction as you focus your thoughts and energy on the task at hand, you will get carried away as you feel the earth between your fingers, the sun on your face and the wind in your hair. If you need to develop patience, gardening is a gift. There is no way to hurry your garden and working patiently provides greater yields. 

Your bounty or fresh produce is the most obvious reward. Once you grow and consume your own herbs and produce, there’s no turning back. Gardening is good for your mind, body and soul. It’s a great escape from the daily grind, it unplugs you from all of your technology, if only for awhile and allows you to enjoy all the beauty that mother nature has to offer and in a few months you will reap the benefits of your labor with an array of healthy herbs and vegetables. 

If you would like to explore more on life balance and making healthy choices in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com .

 

 

 

Our Love Affair with Food

There’s no denying that trying to loose weight is hard. Food is such an important part of our social culture. Mother’s feed their babies out of love. We invite people over because we love to entertain. We go out on a date to a restaurant because we love the one we are with. Food is equated with love and being social.

Choosing to live a healthy lifestyle is easy. You can choose wisely and still feel included with the social norms that food brings to the table. Dieting or restricting food is a whole other ball game.

That’s when determination and goal setting come into play. 

It’s important to have an overall goal to keep present and motivate you along the way. This goal is more than wanting to loose weight, this goal is rooted deep inside you. Some people want to set a goal of just wanting to loose weight in order to be healthy and live a healthier life. Some seek a life style different from your present lifestyle either by wanting to be in a relationship with someone or perhaps wanting to train for a physical challenge. Whatever it is that motivates you to start this journey, it is key to keep that goal present every step along the way until you achieve your goal weight.

Choose a mantra, mine has always been , I Can and I Will! What’s your Mantra? 

If you would like to explore more on Setting a Goal and or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

Spring and Mindfulness 

Spring and Mindfulness

Spring is a perfect time of year to be mindful and thankful for all that the earth presents to us. Spring is a time of new growth. After a long winter, the earth is coming out of hibernation and awakening to new beginnings. Everywhere you look, there is new life. The trees are budding, flowers are pushing up out of the ground, the grass is getting greener, the days with it’s glorious light are getting longer minute by minute. New life is exhilarating. 

Next time you are outside, look around, breathe in the fresh air, allow the sun to warm your face, be mindful of all the new life surrounding you. Take a moment to notice the color of the sky, the shape of the clouds, the smell of the flowers and the trees, feel the wind in your hair.

Notice how your body feels in that moment. Being mindful is being present in the moment and allowing yourself to fully experience all that moment has to offer. Hold on to that feeling and make it a daily practice to be present and mindful of your world, your environment. 

You don’t have to spend more that a few minutes to make a connection and make mindfulness a daily practice and feel the joy of being present. 

If you would like to explore more on mindfulness practices and how to keep mindfulness present in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com .

 

Eggs ~ A Bad Wrap! 

Eggs ~ A Bad Wrap! 

Fiction: Eggs are bad for your cholesterol

Fact: Egg whites are the perfect protein and the yokes are packed full of nutrients and antioxidants that can help lower the risk for heart disease, including vitamins B6,B12 and D, riboflavin, and folate. and minerals such as zinc, iron and copper.  More than half of the protein is found in the egg white and lower amounts of fat and cholesterol than are found in the egg yoke. Eggs are regarded a 'complete' source of protein as they contain all eight essential amino acids; the ones we cannot synthesize in our bodies and must obtain from our diet.

For years eggs have been considered more of a health risk than a healthy food. Since they are high in cholesterol, it was recommended that people with high cholesterol levels avoid eggs. But it turns out the cholesterol content for which they have been vilified is much lower than it was 10 years ago. This reduction has been attributed to the changes in hen feed since the BSE crisis in the 1990s. British Researchshows that a medium egg contains about 100mg of cholesterol, a third of the 300mg recommended daily limit. Also it is saturated fat in the diet, not dietary cholesterol that influences blood cholesterol levels the most.

Choose eggs from free-range or organically raised chickens. Eggs should always be visually inspected before buying. It is best to check for cracks or liquid in the box to ensure there are no broken ones. Eggs are best stored in the refrigerator where they may remain for up to one month (check the best-before-date on the box).

Keep some hard-boiled eggs on hand for a quick afternoon pick-me-up, whip up a big veggie omelet for a quick dinner, or woo your brunch guest with a shirred egg dish! It really is the incredible, edible EGG!  Enjoy~ 

If you would like to explore more on being your BESTand or making healthier choices in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

Happy International Day Of Happiness!

Happy International Day of Happiness

Yesterday, March 20th was the Happy International Day of Happiness!

The pursuit of happiness is so powerful that it has its own holiday, with March 20th set aside by the United Nationsto recognize contentment as a universal goal for people around the world.

From the very core of our being, we all simply desire joy and contentment.

To quote the Dalai Lama “ I believe that the purpose of life is to find happiness” 

What makes you happy? Have you ever stopped to think about it or brainstormed with someone to list all the things that make you happy?

Think about, 'What could I do that would make me happier?' and don't worry about achieving happiness, which can sound like this very abstract finish line. What does that look like? How would you get there?    

In the meantime, try to make a daily practice of doing things that are mood lifters:

  • Take a walk outside
  • Read a book you love
  • Watch a favorite movie
  • Exercise to trigger the release of endorphins, your body’s feel-good chemicals
  • Try to get eight hours of sleep every night
  • Try to watch a sunrise, a sunset or the brilliance of the stars at night.

Whatever it is that lifts your mood, be mindful of just what it is that makes you happy and make a daily habit out of it.

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

 

    

 

Pure Sweetness

Try a Little Cinnamon

I have always loved cinnamon, the smell of it, the taste. some of my favorite childhood memories are of cinnamon toast for breakfast. Toady I continue to use cinnamon,only I have dropped the sugar part. I use cinnamon in my coffee, my tea, in my cereal and sneak it into cooking recipes whenever I can. There are two main types of cinnamon , Ceylon cinnamon also know as “true “ cinnamon and Cassia cinnamon, which is the more common variety. I have to say that my favorite cinnamon is the Penzey blend of cinnamon.Besides the fact that I love cinnamon, it has so many great health benefits. It is loaded with antioxidants. It also has anti-inflammatory properties. Cinnamon is well known for its blood sugar lowering effects and cinnamon can improve some of the key risk factors for heart disease by lowering cholesterol, triglycerides and blood pressure. Even yesterday on the Today Show, Dr. Oz touted cinnamon as one of the foods you should have every day of you want to live to be 100. I’m not sure I want to live to be 100, but I do want to live a healthy lifestyle and that includes cinnamon !

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

FAT Tuesday

Fat Tuesday

Tomorrow is Fat Tuesday ~   It typically known as a time to party it up, and ....eat!!

Fat Tuesday is the day before Ash Wednesday. It is also known as Mardi Gras Day or Shrove Day. It is a day when people eat all they want of everything and anything they want as the following day is Ash Wednesday, the beginning of a long fasting period for Christians. In addition to fasting, christians also give up something special that they enjoy. So, Fat Tuesday is a celebration and the opportunity to enjoy that favorite food or snack that you give up for the long lenten season.

Without going overboard on Tuesday, why not take this opportunity of the lenten season to renew your commitment to healthy living. Try giving up sugary treats or alcohol or excess carbs for the lenten season. Who know’s by making that one small change for 40 days, it may change your lifestyle going forward. 

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

 

It's Time to Renew

“In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it.”

...ROBERT HEINLEIN (AUTHOR) 

It’s very easy in today’s busy world to lose sight of what’s important to us. By now a lot of us have already lost sight of their New Year’s resolution. As we look towards the beginning of spring, a time of renewal, it’s the perfect time to reset and set new goals.  There is a big difference between being busy and being productive and purposeful.  I love the quote about. It speaks to me on many different levels. Setting goals is like laying out a roadmap to your happiness. Often times there is not a straight line between between points A and B, but rather a long winding road but goal setting is the first step for initiating change. Goal setting is the driver for the change process. So start today focused on what matters, rather than lose yourself to mindless activity. It’s time to renew!

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

Happy Valentine's Day

Happy Valentine’s Day to One and All. Today is known as the day to express your love and affection to the people in your life that are special to you. The benefits of expressing love are definitely a healthy choice. Although today is a National holiday centered around expressing love, it needs to be a daily practice. Here are the top three benefits of expressing love. 

1. Affection Improves Your Mood. Showing affection, whether hugging, holding hands or cuddling increases the level of oxytocin in the brain which is a feel good hormone that helps you feel better as well as relieves pain and has a calming sensation. 

2. Affection Lowers Blood Pressure: A study found that women who receive more romantic hugs from their partner have lower resting blood pressure levels.

3. Affection Reduces Stress Hormones: Another study found that with more physical affection in a relationship that the stress hormone cortisol is reduced. Cortisol puts your body into a state of anxiety and dis-ease, and disfunction.

Let the people in your life know how much theymean to you.Tell them you love them, Go out of your way to do something special for them. If we all made a choice to express our love on a daily basis, think about the impact that would make, not only to the people in your life but for you as well. Happy Valentine’s Day!

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

 

    

Sugar Really is Addictive

Sugar is everywhere in our foods. Removing sugar from your diet is the single most important step you can take to improve your health. It becomes a vicious cycle. Eating sugar spikes your blood sugar, dopamine is released in your brain. When your blood sugar drops rapidly, high insulin levels cause immediate fat storage. Your body is now craving that lost sugar high and you develop hunger and cravings and so it begins over and over again. So what can you do?  You can take small steps to move towards less sugar in your diet.

  1. Give up sugary drinks, fruit juice, sodas and that includes diet soda, instead switch to water.
  2. No processed foods that includes cookies, candy and crackers.
  3. In your morning coffee or tea, instead of adding sugar or a sugar alternative, try sprinkling some cinnamon, it adds some great flavor and sweetness. 
  4. Eat fresh fruit, look for fruit with a lower glycemic level such as berries.
  5. When shopping in a grocery store, shop the perimeter where all the natural food is vs the inner aisles where the processed food is.
  6. Reduce your alcohol intake, try only having a drink on the weekends. Red wine has less sugar then white wine
  7. Eat more lean protein, fresh vegetables and less carbs.
  8. Try walking after dinner every night, replace those sugar cravings with healthy cardio options.
  9. It goes without saying, don’t add sugar to anything!
  10. Last but not least, write down everything you eat for one week. You will be surprised at the amount of sugar, then try to eliminate one at a time, Baby steps !

These are just a few suggestions you can takein the first steps of freeing yourself from the sugar addiction and making healthier choices in your life. 

If you would like to explore more on cutting sugar out of your lifeand or seeking healthier choices, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

 

    

 

 

 

Stress

STRESS…… What can I do about it?  A Top Ten List !

Stress is a big factor is weight management and choosing healthy life choices. Everyone has stress, because life isn't something we can totally control as much as we would like to and that’s a stressor all in it’s self ! The question is: Are you managing your stress, or has it mastered you? The answer matters a lot for your health, so I ask you, what are you prepared to do about it? Here are a few tips to get you started on your path of mastering your stress!

1. Try to identify what are the causes of your stress, what are the roadblocks, can you remove any? Take baby steps, but put together a mini action plan.

2. Be kind to yourself, give yourself permission to acknowedlege your feelings and express them with a friend or colleague.

3. Make time for yourself, try to exercise regularly. It doesn’t have to be a world class workout, give yourself mini goals Try walking everyday at lunch or after dinner, for 15 minutes and increase in over the week.

4. Try a little meditation. I for one have a hard time staying still for a long period of time but I found this app, “Headspace” which is a short 10 minute meditation. I can do that !

5. Try something new, maybe a new class on painting or flower arranging or healthy cooking classes. Acquiring a new skill is so rewarding. 

6. SLEEP….. According to the National Sleep Foundation, Younger adults ( 18-25 ) need 7-9 hours, Adults (26-64) need 7-9 hours and Older adults (65+) need 7-8 hours. Not getting the proper amount of sleep will add to your stress level. 

7. Give yourself permission to say NO when friends or colleagues ask too much of you. It’s ok to say no, they will understand, be honest let them know you have too much on your plate right now.  As a good friend of mine once told me it’s better not to over promise and under deliver!

8. Choose to eat healthy. Avoid sugar, focus on making healthy choices for yourself such as fruit, vegetables and lean protein, even though when you are stressed you want to reach for that candy bar and comfort foods, it will only add to your stress level.

9. Read a good book, download some music, reach out to a friend, Doing something nice for someone else is often the best stress reliever.

10. Last but not least, HAVE FUN. Try to relax and find the joy d’vie!

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

 

 

    

 

 

Compliment Day

January 24th is Compliment Day. The day was created in 1998 by Kathy Chamberlin, of Hopkinton, NH. and Debby Hoffman, of Concord, NH. 

Today is a great opportunity to say something positive about the people you come into contact with. Everyone has good attributes if you take the time to notice. Compliment Day is celebrated by offering sincere compliments to people. 

Taking the time to compliment someone can be life changing not only for you but for the person you compliment. Life is hard and unless you are walking in someone else’s shoes you never know what they are going through. That one little compliment may be the the only positive moment they have that day. 

The other day I was in the post office and a woman walked up to me and said she liked my sandals and that they really looked good on me. I said thank-you and I immediately felt happy, I walked out but then did an about face and told her where I bought them. I thought to myself that if a complete stranger can take the time to compliment me that I can go the extra mile and share where I bought them . 

It’s easy to compliment family and especially friends.Friends are friends because you always see something good in them. It’s more challenging to compliment a stranger. Take up the challenge today in honor of Compliment Day and offer compliments to people you see throughout the day. When you put positivity out there, it will always come back to you in many ways. Happy Compliment Day! 

If you would like to explore more on being your BESTand or seeking change in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com