Are you tired of making New Year’s resolutions that only last a month … IF it even lasts that long?

Instead of New Year’s resolutions, I like to pick a theme for the year.

ALWAYS HAVE AN ATTITUDE OF GRATITUDE.
You’ll see the world thru different eyes.
It will change you if you let it.

GET ORGANIZED.
I found systems to organize everything from bill paying to customer follow up.

MAKE MY MONEY MAKE MORE MONEY.
I track income and expenses because you need to know where the money comes from and where it goes. And I learned a lot about investing.

This year, I’m learning about micro-resolutions.

Most of us set vague and lofty annual goals, like exercise, eat health and spend less/save more.

But, what if we set 12 monthly goals?

Goals that are large enough to make a difference in your life, but small enough to be attainable in 30 days.

And after 30 days, you’re done …
Or you can keep it.

Here are some ideas …

START A GOOD HABIT
Walk an extra 1,000 steps.
Learn a new exercise (Yoga, Tai Chi, Zumba)
Start a hobby.

STOP A BAD HABIT
Limit non-business computer time.
No swearing.
Stop smoking.

CHANGE A FOOD HABIT
Exchange a donut/danish breakfast for a protein shake/smoothie.
Eat one more piece of fruit a day.
Eat more broccoli and salad.
No sugar. Or no chocolate.
No Starbucks.

Choose one micro-resolution for each month.
Schedule it on your calendar.

Is this something you would do?

Everyone is talking about the flu this winter.

Everywhere I go, people are coughing and sneezing.

The last time I was in the food store, a lady picked up a box of cupcakes, then sneezed without covering her mouth. Those germs went everywhere! She smiled at the lady next to her, put the cupcakes down and they walked off. Even if she didn’t have the flu, she could be carrying the germs. 

Flu Symptoms from the Mayo Clinic website: 

• Fever over 100.4 F (38 C)
• Aching muscles, especially in your back, arms and legs
• Chills and sweats
• Headache
• Dry, persistent cough
• Fatigue and weakness
• Nasal congestion
• Sore throat

So, what can you do to avoid the flu, colds and other winter illnesses? 

• Wash your hands.
• If possible, stay away from people who are sick.
• Eat healthy.
• Drink lots of water and other healthy drinks.
• Exercise.
• Take your vitamins.
• Sleep 7-8 hours every night.
• Keep your immune system strong.
• Watch the video for details. 

Products recommended in the video are available here. 

StarTeamUSA.net

I’ve never been a gum chewer. And I don’t like to see someone chewing gum. It’s never a pretty site.

Now I may be changing my mind. I read an article in AARP Magazine. The title was 8 Surprising Ways to Burn 50 Calories. 

According to the article, if you chew gum for 4 1/2 hours, you’ll burn 50 calories. And the act of chewing raises your metabolic rate by 20%. Chewing gum with xylitol reduces plaque and helps prevent cavities.

So the next time I was in Walmart, I looked at every chewing gum label. Xylitol was an ingredient in every one. I was concerned about digesting a chemical sugar substitute. So, I checked with WebMD and learned that xylitol is a sugar-free sweetener. It’s plant based and it does reduce plaque and helps prevent cavities. It’s absorbed slower than sugar, keeping blood levels more stable.

I’m still not a gum chewer. I just can’t keep chomping on it. But with all the benefits of chewing gum, I’m going to give it a try.

Whether you chew gum or not, leave a comment with your gum chewing experience. If you don’t chew gum, would you be willing to give it a try?

When this happens, I try to relax and de-stress. But, sometimes I need to start thinking about sleep early in the day. If I wait until bedtime, it may be too late to undo the things that will keep me awake.

Here are the top tips I know to get a good night’s sleep.

1. Cut the caffeine
If you drink caffeinated coffee, tea, soft drinks like Coke or Pepsi, or indulge in energy drinks that are loaded with caffeine, drink them at least 8 hours before you plan to sleep. Caffeine stays in your system longer than you think. I know from experience that tea with my dinner can keep me awake well into the night.

2. Relax and wind down
At least 30 minutes before you plan to sleep, turn of the computer and the TV. Do something that will help you relax. Read a book, meditate, do gentle exercises like yoga, Tai Chi or stretching.

3. Bedroom environment
When you’re ready to sleep, set the room temperature to your comfort level. I think cooler is better. Turn off the lights and make the room as comfortable as possible.

4. Skip the wine
A glass of wine or other drink may help you fall asleep, but it will probably wake you during the night. And even if you don’t wake, you won’t get a good, restful night’s sleep.

5. Maintain a sleep schedule
Going to bed and get up at the same time every day. It will help your sleep/wake rhythm.

6. Think happy thoughts
This isn’t the time to get into a spirited conversation. Don’t try to solve problems. Stop worrying about things that you have no control over. Play calming music. Think pleasant thoughts.

7. Sleep supplement 
On the occasional night you just can’t sleep, a gentle, all natural sleep aid can help. I recommend Gentle Sleep Complex.

These are the things I do to help me sleep.
Be sure to leave a comment with your tips for getting a good night’s sleep.

Leave a comment with your healthy brain tips.

Recommendations from Dr. Daggy:

Good nutrition, including fish for the omega 3’s, fruits and vegetables for antioxidants and healthy beverages.

Supplementation, because it’s hard to get all the nutrition we need from the food we eat. Dr. Daggy recommends MindWorks

Play brain games using a program like CogniFit that determine your current status and track your progress.

Set an alarm clock for an hour before bedtime. Use that hour to slow down so you can get a good night’s sleep.

Video courtesy of FOX 32 News Chicago

Leave a comment with your healthy brain tips.

5 Tips for a Healthy Brain

1. Stop multitasking.

2. Too much technology is hard to resist.

3. Get enough good fat, like Omega 3.

4. Get 7-9 hours of sleep every night.

5. Exercise regularly.

Watch the video for the details.

Leave a comment with your healthy brain tips.

This has come to the attention of Weird Al Yankovic, who has been writing and performing song parodies for years. His newest song, Word Crimes, says it all.

To find out what your aging speed might be, take our quick quiz:

Guest post by Paisley Hansen.

Want to guest post? I’d love to publish your health related article.
Contact me.

Metabolism, protein production, calcium and phosphorous balance, weight gain or weight loss, increase in oxygen levels and body temperature are all controlled by a 2-inch bi-lobed gland known as the thyroid, located just below the larynx in the front of the neck.

When normal thyroid function is compromised, it can result in an under-active thyroid (hypothyroidism) or an overactive thyroid (hyperthyroidism). The conventional way of treating these conditions is medication and surgery. However, natural healing of the thyroid can be successfully done by consuming five foods that positively affect thyroid function.

Fish

An essential component needed by the thyroid to manage calcium absorption is selenium. Individuals with an under-active thyroid can heal this gland naturally eating selenium-rich foods such as fish (tuna and salmon) at least three times a week. Sardines are the one of the best food choices for people to maintain good thyroid function since it is a good source of Omega-3 and is packed with a high content of selenium, calcium and iodine which are also crucial for good thyroid health.

Nuts

Typical thyroid medication only provides T4 hormone for hypothyroidism. However, the most beneficial form of thyroid hormone that effects living tissue is T3. Therefore, T4 hormone has to be converted into T3 by the body in order for an underactive thyroid to begin to function normally. One of the best foods that can provide the body with the nutrients it needs to convert T4 to T3 efficiently is nuts. Almonds and walnuts are both good sources of selenium and have concentrated levels of nutrients, monounsaturated and polyunsaturated fats. Brazil nuts are also rich in selenium, but contain a greater amount of saturated fats that may increase the risk of developing higher LDL and cholesterol levels, heart disease and hardening of the arteries with frequent consumption.

Yogurt

For individuals who have an overactive thyroid, yogurt is a good food choice to reduce the effects of this condition. Since hyperthyroidism is considered a disease of the autoimmune or defense system, the active presence of good bacteria called probiotics, (i.e., lactobacillus acidophilus) helps to improve the function of the immune system over time by eating it regularly.

Shiitake Mushrooms

Low thyroid hormone can also be caused by a copper and iron deficiency. People who produce low amounts of thyroid hormone can incorporate Shiitake mushrooms often in their diet to boost these nutrients.

Cabbage

Hyperthyroidism may be caused by too much iodine consumption among other things. Eating a “goitrogenic” food (inhibits the body’s use of iodine) such as cabbage may significantly prevent the body’s ability to absorb iodine and minimize hyperthyroidism symptoms.

Certain Foods To Avoid For An Unhealthy Thyroid

Gluten-Based Foods

Autoimmune problems are related to certain disorders of the thyroid that also include food sensitivities to gluten found in wheat, barley and rye and processed foods that can prove harmful to the thyroid’s autoimmune function.

Peanuts

Foods containing isothiocyanates occur in certain foods such as peanuts that may interfere with thyroid metabolism. Before consuming peanuts, it is advisable to get a blood test to check thyroid hormone levels.

Cabbage

Although cabbage may help reduce overactive thyroid, it should be avoided for individuals who have an under-active thyroid since it belongs in the category of cruciferous vegetables known as goitrogens.

Sweet Potatoes

Hypothyroidism can cause weight gain. Although this vegetable is often praised over the white potato, the sweet potato is a goitrogen food that can sabotage the effects of thyroid medications used to stabilize this gland.

ABOUT THE AUTHOR:
Paisley Hansen is a freelance writer and expert in health, fitness, beauty and fashion. When she isn’t writing she can usually be found reading a good book or hitting the gym.

Leave a comment

It’s more important than ever to take action now.

It’s time to eat healthy.

If you sit for long periods of time, get up at least once an hour and take a walk or do some stretching and exercises. Check out these Office Exercises that you can do right now.

Leave a comment with your thoughts.