Women's Healthy Lifestyles

Top Ten Tips to Restore Your Energy

noreply@blogger.com (Julia) — Fri, 10 Sep 2010 19:41:00 +0000

We're trying to cope with Back-to-School and late Summer To Do Lists. Here are a list of some suggestions to keep your nerves in check.

1. Giggle - spend some time watching a comedy. Research shows this can cut your tiredness up to 50%. Your body interprets laughter as a form of exercise which improves insulin levels, and helps your brain increase energy levels.

2. Talk to a friend - spend some time catching up with a friend. This helps reduce fatigue which elevates brain stimulation.

3. Drink a glass of water - This helps women regain their "get up - and go" feeling.

4. Peel an Orange - Breathing in this Aroma helps "wake up" the brain, cutting drowsiness by 25%.

5. Wear some sunny colours - This stimulates the nervous system, revives energy and alertness.

6. Take a Green Break - Take a lunchtime stroll down the block, pick up the mail. Just five minutes outdoors can provide you with a burst of energy.

7. Doodle - According to a study in the U.K., doodling instantly revs mental energy by 29%; subjects just drew squares and circles. Hand/Eye coordination stimulates brain's alertness.

8. Enjoy some breeze - As temperature climbs your body's energy level slows down; open a window for about 20 minutes which allows heat lose through your skin allowing energy levels to pick up. We've all tried it at sometime or another i.e. opening the car window, turning on a fan.

9. Wiggle your toes, Stretch your arms and legs, Massage your Ears.

10. Last but not least...Sing - This produces soothing vibrations in the brain which "kick-start" endorphins resulting in relaxed energy in ten minutes.

Summer Eating Plan Goals

noreply@blogger.com (Julia) — Sat, 03 Jul 2010 16:20:00 +0000

Suggestions for Summertime Eating

1. Eat reasonable portions - studies found that crash-dieting before any holidays is unhealthy. Goal is to learn to eat healthy over a long term; yo-yo dieting cycle to lower your metabolism can make fat loss more difficult than ever.

2. Stick to your workout program - Exercise and eating right go hand in hand. Instead of "junk food" that detracts from your performance eat foods that will "fuel" your body. But if you do indulge in occasional treats, your regular workouts will help keep you in check. Remember you're building a workout routine as a "fitness habit" that will last a lifetime.

3. Plan ahead for summer gatherings - When attending Barbecues and summer season parties you may be tempted to enjoy hearty meals and snacks. Eat a healthy protein snack before you go; it will prevent you from "gobbling up" treats out of sheer hunger. It doesn't have to be a problem if you make "fitness-friendly" choices. You can still enjoy the party atmosphere with wise choices such as salads, fruits and whole grains as part of your balanced meal.

4. Don't stress out - studies show that people tend to eat high-calorie comfort foods when under chronic stress. Any holidays can be any stressful reasons to do so. Keep up with your regular exercise routine to help relieve stress and create an upbeat mood. But help yourself to do something relaxing; whether its yoga, meditation or listening to calming music. If you start to feel stressed and tempted to reach for extra high-calorie snacks; take a moment to count to ten while deep breathing and reach for some water.

5. Don't abuse the booze - A glass of wine or spritzer is a nice way to celebrate the season; but too much drinking has all kinds of negative effects; extra calories, lowers your inhibitions(which can lead to over-eating or behaviour), feeling sluggish or worse the next day can prevent you from continuing with your exercise routine.

6. Give yourself a break - If you do overindulge at some point during the season, don't beat yourself up about it. Just as long as you have a consistent fitness plan, you're unlikely to lose the progress you have made. Just keep focused!

Happy Summertime Celebrations!

Summertime Family Activity Reminders and Father's Day

noreply@blogger.com (Julia) — Thu, 10 Jun 2010 18:41:00 +0000

Fun Summer Activities & Father's Day

It hit me just the other day, summer's just around the corner! I've been opening my windows to let the wonderful fresh air and sunshine in! Finally, ladies! we can put our winter coats away and bring out those flip-flops, sandals and summerwear--Oh!Yeah! My family looks forward to going out; whether its just sitting on the porch for a lemonade or watching the garden grow.

We are making plans with the family to head out to the cottage in the Muskokas. We're getting the fishing boat out from winter storage, my brother Joe is tuning up the bikes and our Uncle Tony is our summer hiking leader, who checks out some interesting routes to explore that we vote on at our family meeting. Mom's checking our backpacks to have them ready at a moments notice for those weekend adventures!

And should you become more adventurous--check out the campsites around Ontario; RVing, Tenting, trails and when they open for this season.

Let's not forget all the sports options we can enjoy during the summer. Stanley Cup 2010 won by Chicago Black Hawks!! With World Cup soccer 2010 in South Africa starting shortly with 5 favorite squads participating.

And last but not least, let's not forget our Father, Dad, Papa, Pops or whatever title you've given him. We all celebrated our Mothers and now its Father's turn. By the way-- we've been celebrating our Father's Day for 100 years!

For years, the "Tie" was a popular Father's Day gift..now more than 21 percent of us think of the "Grill" as a Father's Day gift. This is a great reason for family members to get together...so fill up that cooler with Dad's favourite "brew", and grill food, set up that patio furniture his favourite deck chair and tunes.

Let's start the party...Its summertime!

Have a safe and happy summer everyone!

Some Mother's Day Pampering Ideas

noreply@blogger.com (Julia) — Wed, 05 May 2010 23:56:00 +0000

Hi Ladies!

Here are some pampering ideas I tried from the latest issue of

Woman's World magazine.

Haven't you ever wanted to pull your hair out before? Well try this.

1. Soothe stress with a mini-massage - gently tug the ends of your hair for a few seconds then rub your scalp in small circles for a minute. According to a British study this helps relieve anxiety by about 25%. This helps boost blood flow and gives you instant energy and focus!

2. Relax with a cup of tea - green tea improves your health. Research shows that its a natural sedative! Research shows that volunteers who drank 3 cups of tea saw their anxiety level drop by 30% thanks to L-theanine which slows brain waves increasing production of a neurotransmitter known as GABA which is linked to contentment. Good excuse for a break from our busy schedules..don't you think? Ahhhh! Enjoy!

3. Unwind with a romantic flick! - Watching any romantic flick be it Titantic, Love Story or Beauty and the Beast - boosts production of progesterone, a calming hormone--that has a relaxing effect that can last for hours after the movie ends! So come on ladies...check into your movie collection and select one of your favourite love stories...you know where the guy gets the girl at the end! Some of mine have been.... Serendipity, That Old Feeling, or What Women Want! Great pick me up movies!

4. Treat yourself to a chocolate facial! - Cocoa has healing antioxidants and has rich moisturizing properties. Great for dry or sensitive skin types. Just melt some dark chocolate with a couple of teaspoons of oatmeal and while its still warm...not hot...apply to cleansed skin. Relax for 10 minutes with some meditating or nature music! Rinse face with facecloth and warm water.

And finally....

Ladies!.. you know you're special so next time you're out shopping treat yourself to a fresh bunch of flowers...roses, carnations or a variety of spring mix from your local florist or grocer's.

Remember....You deserve it!

Happy Mother's Day to All!

Laughter is the best medicine!

noreply@blogger.com (Julia) — Thu, 08 Apr 2010 20:44:00 +0000

Do you remember the last time you had a good laugh? In this day in age, we could all use more laughs. Life moves pretty fast...take a moment out of your day and read the "funnies". Laughter has been known to be contagious. Here are some steps below....try some out!

12 Steps to Becoming a Laughaholic

1. Laugh NOW!

2. Repeat Step One.

3. Keep a "Laughter Journal"..What makes you laugh? Who makes you laugh? and how much do you laugh?

4. Surround yourself with happy people. Make someone laugh everyday.

5. Laugh at yourself often.

6. Make a "survival kit" a clown nose, rubber chicken, arrow through the head gag to start.

7. Get some friends together and play Twister or Charades on a weekly basis.

8. Start a Laughter Club.

9. Watch children laugh and laugh with them.

10. Examine your workplace; are you suppressing your urge to laugh? Post jokes and riddles around your workplace on doors and cubicles.

11. Read funny books, rent comedy movies.

12. Repeat steps 1 through 12.

Did you know that 100 belly laughs is equal to 10 minutes on the rowing machine? Laugh out loud right now! Keep on going...do you feel better? More energized? Laughter has positive benefits on mental functions. Reduces blood pressure and heart rate. Releases endorphins, which provides natural pain relief. Laughter produces a general sense of well-being. Laughter diffuses stress and brings people together. You don't have to be the life of the party...its about seeing funny not being funny. Its impossible to be angry and laugh at the same time.

Excerpt from Chill Magazine Article " Survival of the Funniest" by Catherine Lawrence

Think yourself Thinner!

noreply@blogger.com (Julia) — Sat, 20 Feb 2010 22:46:00 +0000

Feeling hungry while trying to lose weight? Not to worry its a healthy state of mind. Here are some healthful tips to get you on your way. Plan Ahead!

1. Decide how much weight you want to lose; 5?10?20 lbs? Smaller goals are more effective.

2. Buy a simple notebook and use as a diary to record your mealtime and snack choices.

3. Plan to loose weight slowly 1-2lbs a week, so that your body doesn't go into starvation mode.

4. Don't leave that bowl of candy or nuts on the kitchen counter or your desk.

5. Enjoy that "forbidden" treat in limited quantities and only once in awhile.

6. Be prepared for those "feeling hungry" days; have cut up veggies, water, hot broth a piece of fruit on hand to help curb the hunger "pangs".

7. Don't avoid eating. Plan snacks and balanced meals. Purchase foods ahead of time to help with weight loss plan.

8. Consider how mealtime is prepared; don't bring platters to the table but plate food in kitchen and then bring to table. Find yourself still hungry? select low calorie items such as veggies or salad.

9. Get your rest. Insufficient sleep will interfere with your weight loss plan.

10. Eating out? Check the restaurant's menu before you go so you can make smart choices when there.

11. Consider who you tell about your weight loss plan? certain friends or family members may not support you.

12. Downsize your plate; even select a dessert plate for mealtime. It will feel like your eating more.

Accept that weight loss will not always go smoothly. Came home late one evening? went off track? Or did you skip a meal? Review the situation so you can avoid the scenario next time. An exercise routine is vital to your health. Plan a fitness routine to make it a pleasurable part of your life. Our bodies may fight us; but as we continue on track we will begin to feel more energetic and our bodies will thank us! Check with Doctor before starting any weight loss or fitness Program.

Excerpt from Homemaker Feb/March 2010 Article by Rosie Schwartz

Ladies don't be SAD

noreply@blogger.com (Julia) — Sat, 06 Feb 2010 17:32:00 +0000

These days ladies...many of us have the "blues" or what's clinically referred to as "SAD" Seasonal Affective Disorder - a condition where a person may become fatigued, depressed, have insomnia, irritability, headaches, muscle aches and lack of sex drive. These symptoms tend to occur during the time when the sunlight decreases between October - April. The pituitary gland is regulated by the sun which produces melatonin creating a feeling of well-being. SAD affects four times more women than men. SAD can be worsened with stress and PMS.

Just because the groundhog saw his shadow and predicted six more weeks of winter you don't have follow it! Go ahead and start on that Springtime mood!

Here are some ideas to lift your spirits. They worked for me.

1. Look in your closet and choose to wear that red sweater or brightly colored outfit...it will make you smile and put a 'spring' in your step.

2. Take a lunchtime walk around the block appreciating the surroundings, coming back to the office refreshed ready to attack that pile of paperwork.

3. Sign up for some dance classes- pleasant form of exercise and socializing while learning something new. You might surprise yourself!

4. Cook one heart healthy recipe a week; try womansday.com/heart. I use this website often!

5. Treat yourself to a new hairstyle at the local beauty parlour; you deserve it!

6. Take some time to organize your files for the new year- it took me about 2 days for what I promised myself to do months ago - to clear and prepare a new set of hanging files; recycle, relabel and reorganize! Now I can locate important paperwork much quicker now! Remember to file right away keeping the mess to a minimum.

7. Try a new Art project or craft - I started water colouring; flowers are a great subject- rediscover sketching - it's calming; start off simple to more detailed design! Check out "The watercolour artist's flower handbook" by Patricia Seligman

8. Buy some fresh-cut flowers at your local grocer's and dress up your dinner table.

9. Promise yourself to toss out that old lipstick! Buy and Try a new shade; Reds are the shades now the fashion of the season!

10. Replace that old 'drabby' purse you've been carrying all winter with a new purse- keeping in mind a fresh spring colour and new design. I have 4 different colours and types of purses that I interchange each season; including 3 small evening purses - 2 black, 1 beige with sequins.

Ladies select 1 or 2 of these ideas a week and soon you'll find yourself in a happier mood!

Definition of SAD excerpt from http://www.nsnet.org/idacan/sad.html

(Invisible Disabilities Association of Canada)

Daily Stress Busters

noreply@blogger.com (Julia) — Mon, 28 Dec 2009 02:37:00 +0000

Need a Quick Cure for Stress?

Here's a few examples that worked for me...

1. Close your eyes - focus on deep breathing - feel a wave of relaxation from your head to your toes.

2. Have a snack or fruit - concentrate on small bites you take for 10 seconds.

3. Close your eyes - visualize your greatest achievement.

4. See if you can point your finger or a pencil at something without shaking.

5. Try to stand coins on edge.

6. Suck on a hard candy - thinking of its flavor.

7. Pick an age between 5-25 years old - thinking about your friends and daily routine of that time.

8. Make a paper airplane and sail it across the room.

9. Listen to something nearby - traffic, air conditioner or similar sound; close your eyes and turn it into something soothing.

10. Give your pet a 60 second petting.

Find the time to be with your friends. Bake some cookies. When a friend is sick offer to help out. Have different friends for different activities. When you can't get together, use the phone to keep in touch. Write and send a note.

For magazines, books and more on Health and Wellness. Check out my site!
www.a1womenhealthcenter.com

* Excerpt from Reader's Digest - Great Health Hints & Handy Tips 1995

Winter Skincare Tips

noreply@blogger.com (Julia) — Sun, 27 Dec 2009 02:20:00 +0000

Cold dry air outdoors and hot dry air indoors require us to take special care of our skin from dryness and flaking in the winter. Here are a few suggestions on how to keep your skin looking and feeling good during the winter months.

1. Use moisturizers with higher oil content as you age. Moving from lotions to creams and eventually to ointments such as Vaseline Petroleum Jelly. First discovered in 1870.

2. Body moisturizers is the skincare trend of today. Many skincare lines have expanded their lines to include body moisturizers. A person's natural body oils are removed with frequent exposure to cold air, central heating, or frequent bathing or showering--the skin becomes dry. Excessive dryness can cause eczema--red spots and cracks on arms and legs. If scratching itchy patches of dry skin infections may occur.

3. Cut back on bathing,showering and swimming during the winter months. A short bath or shower, avoiding hot water every other day should be enough; lubricate your skin, after patting skin dry.

4. Use mild soap sparingly, avoid using gels and bubble baths as they tend to contain perfumes and chemical ingredients which can be harsh on your skin.

Do not scrub skin and avoid using a washcloth on irritated areas.

5. Apply moisturizers while skin is still damp to limit water evaporation.

6. Choose a moisturizer with minimum SPF 15 sun protector if you are outdoors for an extended period.

7. Invest in a humidifier- central air heating leaves inside air dry.

8. Use precaution with electric blankets as they can also dry your skin if left on for extended periods. Heat bed before you turn in and turn off blanket before you go to sleep.

9. Dress for the weather; layers in winter-natural fibers next to your skin. In extremely cold and windy weather cover your skin- face and hands.

10. Skincare should be a priority year round. Moisturize hands after each wash to reduce dryness and itchy flaky skin.

Whether male or female it is important to moisturize your skin on a daily basis.

For magazines, books and more on Health and Wellness. Check out my site!

www.a1womenhealthcenter.com

*Summary of Article "Tips for Winter" by Doug Burn from "Your Health" Winter 1998.

Workout Tips

noreply@blogger.com (Julia) — Mon, 14 Dec 2009 23:46:00 +0000

Is the same time suitable for everyone? The answer is simple "No". When should you workout?

Whenever is best for YOU! At first, try different times of the day, working around your personal schedule. Check your energy levels during the day and work around them.

Make sure you start your routine out slow and less than 30 minutes. Always check with doctor before you begin a regiment. Be ready with a few suggestions to show your doctor. Make sure you enjoy the routine this will help keep you motivated. Consult with a friend. Keep track in a journal; day, time, style and repetitions of exercise routine and adjust accordingly.

Check out different types of routines; always keeping in mind to fit "cardio" exercises i.e. fast-paced walks, biking, or skipping. Starting with warm-up stretching; then light-weights 1-2 lbs, checking the correct way to perform each standard weight exercises to prevent injury; slow-down movements, maybe some yoga-style movements.

For magazines, books and more on Health and Wellness. Check out my site!

www.a1womenhealthcenter.com

10 Tips to make you feel better in 2010!

noreply@blogger.com (Julia) — Sat, 05 Dec 2009 02:52:00 +0000

Ladies! many of us can't seem to find the time to do things that are just for ourselves.

Here are some tips to get you on your way.

1. Donate some time to your community; volunteer at a local community center for an hour once and week. Help an elderly neighbor once a week, i.e. drive them to an appointment; when you go shopping check to see if they need anything; spend sometime over a cup of tea or bake a dessert.

2. Spend an afternoon at your local cultural center, i.e. art gallery, museum.

3. Call a friend to reconnect - go out for a coffee.

4. It's okay to say 'No' sometimes.

5. Take up a hobby you've been putting off for a while.

6. Write a handwritten letter to someone you've been thinking about.

7. Read a book -browse your local library/bookstore; select a different subject.

8. Clean out that closet- donating the items to your local drop-off center.

9. Sign up for some classes at your local school or community center.

10. Schedule some regular time for exercises.

Spread these suggestions throughout the year. Taking some of them to do once a month. Before you choose from this list--ask yourself is it fun? satisfying? or fulfilling?

Then Go Ahead! Enjoy! Wishing you all a Safe Happy and Healthy New Year!!!

For magazines, books and more on Health and Wellness - Come Visit my site! www.a1womenhealthcenter.com

10 Tips for Fall Fitness

noreply@blogger.com (Julia) — Sun, 15 Nov 2009 02:33:00 +0000

Ladies! We're deep into the Fall season, many of us are sooo busy with the children's schedules, winterizing the garden, and painstakingly preparing preserves. Have you been able to continue exercising, or are you making excuses? such as "I'll start tomorrow", "I'm tired..." well, I have. Then, recently I came across these fitness tips that are pretty easy to fit into anyone's busy schedule. Take a moment to review!

10 Tips to Fall Fitness

1. Stay Motivated - have a plan. Why not Exercise in front of the TV while watching the Fall TV Shows?

2. Watch for extra calorie intake through the fall/winter months. Portion control is important. No filled candy dish while watching TV or at your desk at work. Keep wrappers on desk so as to be aware of how many candies you've consumed.

3. Address Allergies - hayfever- use over-the-counter antihistamines; asthma- take meds accordingly; Use dehumidifier if your home is humid.

4. Choose healthy fall fare - fall meals tend to be more hearty such as casseroles, stews and big bowls of pasta; adding extra calories to your daily intake. Use smaller bowls for servings; balance meal intake throughout the day.

5. Banish Warts - healthy feet make a difference.

6. Soothe Skin - dry skin appears more during fall/winter months; affecting almost everyone. When taking warm baths or showers use oils or moisturizers before toweling off.

7. Choose right shoes - throughout the summer many of us are barefoot, use flip-flops and become used to wearing open sandals. So make sure you have a comfortable closed shoes for fall.

8. Vitamin D - Lack of vitamin D has been linked to MS and Diabetes. There are supplements, food intake - more milk,salmon,sardines and a selection of veggies. Check with our doctor first.

9. Foot Exercises and Get more light is important - take regular walks - helps prevent depression, massage feet regularly.

10. And last but not least...to all Garden hobbyists - do warm-up and stretching exercises, pivot when raking leaves, bend knees. Perform slowly a few cool down stretches after. Be aware of your body!

Remember ladies Think Positive! and stay Motivated! Hook up with a friend to help keep you both motivated!

These tips are an excerpt from article in the November 2009 issue of Homemakers magazine - article author Bonnie Schledel. For magazines, books and more on Health and Wellness - Come Visit my site! www.a1womenhealthcenter.com

Exercise Program Review Series - Principles of Pilates

noreply@blogger.com (Julia) — Fri, 06 Nov 2009 20:40:00 +0000

Have you been interested in Pilates?...Its one of the latest exercise systems. It was invented by a German named Joseph Pilates (1880-1967), who became an accomplished athlete capable of body building, skiing, gymnastics, dance, yoga and more.

For a Pilates workout all you need is you and a space. Everyone from beginners to professional athletes can do this workout series. Pilates works from the inside out; so be patient and persevere be aware of body changing. This exercise routine targets the deep muscles to help you build strength, balance, coordination and poise while working on that ever important muscle tone. Right Ladies? We always want to work on flattening our stomaches, tightening our butts and overall muscle tone.

Principles of Pilates

relaxation and awareness
precision and alignment
breathing
stabilizing or centering

I recommend this book Titled-BASICS Pilates Author Susanne Barry. It takes you through the stages of each exercise position. Following step by step instructions and photos of each position. Learn how to breathe correctly - exercising your core; with warm-ups, cool-down, create your own routine. Learn how to relax and meditate. This book provides you with a variety of sequences from 5 minutes at your desk; everyday 15-20 minute sessions to advanced 45 minutes sequences.

I have practiced Pilates for 6 months now, about 3 times a week as recommended by Ms. Barry, and enjoy the 5 minute at desk, 15-20 minute watching TV routines. However, I'm not ready quiet yet for advanced sessions. I use a Pilates Ball, to help me through different exercises. It took me awhile to gain confidence in balancing myself with the ball while strengthening my core.

For magazines, books and more on Health and Wellness - Come Visit my site!www.a1womenhealthcenter.com

Introduction

noreply@blogger.com (Julia) — Wed, 04 Nov 2009 21:56:00 +0000

Hi There Ladies!
My name is Julia. I am developing this blog to bring to you health and wellness issues and concerns surrounding today's multi-tasking woman.

At this time in my life I am going through menopause.

At different stages in my life I have tried many types of diets and exercise programs. I wish to share some of my personal experiences with you. If there are issues or concerns you wish to see in this blog, please e-mail me about them and I will try my best to bring them forward! These posts are strictly my own opinions. Check with your family doctor before attempting any suggestions indicated on this blog site.