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Posted by Total Body Wellness on April 23, 2019 in Wellness Blog | Comments Off on Morning Movement Anyone!
Those of you who know me, know that I am a huge advocate of morning movement. ?Taking 7-10 minutes in the morning to just stretch and move your body.
Sustaining a regular morning movement routine can be challenging but believe me when I tell you it will be well worth your effort. Here are a few tips on creating a morning movement practice. ?♀️
Create a Space. A common barrier to exercising at home is the array of distractions that compete for your attention. Many people tell me that their animals think that it’s play time or they keep getting interrupted by their children or the coffee just smells to good. My answer to that is to set a space where you ca n do your movement that is free of distractions. Let the dog out, do it before the kids wake up, don’t turn the coffee on until you are done. What ever you have to do, set a space that is your movement space and ask family members and animals to respect it. ?
Create a schedule for your self. Will you brush your teeth before you move? Will you drink coffee first? Will you get to it the minute you get out of bed? What ever it is, make it part of your routine and stick to it. If it is just a regular part of your usual morning routine and is the same every day, it will be easier to stick to and do consistently. ?
Finally, let go of your expectations. There is no set rule for how many exercises or yoga poses or squats that have to be done. Just do what you can do. As long as you do something, it can be different every day. Don’t judge yourself. Just move! ?♀️
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Posted by Total Body Wellness on April 15, 2019 in Wellness Blog | Comments Off on Exercise for Your Mental Health!
Exercise for your mental health. ? We know the many physical benefits to exercise but exercise has also been proven to improve mental health burdens. Active people are nearly 45% less likely to have depressive symptoms than inactive people. ? What’s more is that it doesn’t really matter what kind of exercise you do. They all give you this benefit. Not surprisingly playing sports actually gives you the best benefit but that really ties in I believe with the social aspect which of course is very good for our mental health! ?♀️
As I have stated many times before, some exercise is definitely better than no exercise but as far as improving our mental health we want to exercise for about 45 minutes 3-5 times a week. We also want our heart rate to go up to reap the most benefit. ❤️ That may not sound like much but really, that’s all you need. In fact studies show that continuous exercise 90 minutes or more during one session can actually be associated with Greater mental burdens than not exercising at all. Definitely a case where more is not necessarily better.
What is your favorite exercise and why!
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Posted by Total Body Wellness on April 1, 2019 in Wellness Blog | Comments Off on Feeling Blue? 😥 Eat more fiber!
Believe it or not lifting your spirits could be as easy as eating some more fiber rich foods.
The journal of Nutrition published a study in October 2018 based on 16,807 American adults, that found that people who reported eating the most fiber overall i.e cereal grains, fruits and vegetables had fewer depressive symptoms.
The magic number seems to be at least 21 grams of fiber though Americans typically eat only about 15. If that much.
It could be that the benefit comes from vitamins, antioxidants and minerals that come from high fiber foods. ? Plus, dietary fiber can improve the microorganisms in the gut and there is research that indicates that these little buggers may play a role in brain health.
Of course it could be that more fiber keeps you regular and nothing makes you feel better than a good BM. ? So give yourself a happy boost and eat more fiber.
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Posted by Total Body Wellness on March 18, 2019 in Wellness Blog | Comments Off on Use Your Hands for Portion Control!
No matter how much “healthy” eating we are doing, ? if we are not practicing portion control we may still be gaining weight. By portion control, I mean knowing how much food constitutes a serving. If you eat everything on your plate at the average American restaurant, you may be consuming two or three servings as opposed to one. If you don’t believe me, just look at the calorie content next to that salad you just ordered. (Luckily, some restaurants are posting this on the menu.)
But how do practice portion control when you are eating out or going to a party? You could carry a measuring cup and scale around in your purse or you could just use your hands.? Yup, your hands . Use your hands to estimate portion sizes. For all you guys out there reading this, the following portion sizes are based on an average WOMEN’s hand,
The Palm of your hand estimates 3 or 4 ounces of meat or fish.✋ Your clenched fist equals ? 1 cup of vegetables and fruits. The front of your closed fist ✊ equals 1/2 cup of whole grains and carbohydrates. Your cupped hand equals 1-2 ounces of nuts or seeds. Your fingertip☝️ is about 1 teaspoon of butter and your thumb ? is equal to 2 tablespoons or 1 ounce of peanut butter or cheese.
It may not be a perfect measurement but it is really close and in a pinch, it just might help you stick to your healthy eating habits. ?
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Posted by Total Body Wellness on February 25, 2019 in Wellness Blog | Comments Off on How Important is Muscle Mass?
When we renew our insurance every year, they always want to know our BMI or Body Mass Index. The results of a BMI measurement can give an idea about whether a person has the correct weight for their height. Definitely an important thing to know for overall health. ?
However the problem with a BMI is that it may not be the best evaluation for health as it does not reveal differences between muscle and fat mass. You could have a great BMI but have very little Muscle Mass. Research shows that medical professionals should also be promoting the importance of building and maintaining lean body mass for functional mobility and health.
According to a review that appeared in Annals of Medicine, a peer reviewed medical journal, of over 140 inpatient, outpatient and long-term care settings that looked at the relationship between muscle mass and health status, investigators found that people with less muscle mass had more surgical and postoperative complications, longer hospital stays, lower physical function, poorer quality of life and shorter lives overall. This was even more so for those with Chronic Disease. Wow! , No excuses. This is another good reason to work on your muscle strength. In case you needed one. ?
What do you do to maintain or improve your muscle strength?
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Posted by Total Body Wellness on February 18, 2019 in Wellness Blog | Comments Off on Move It Monday!
Welcome to Move It Monday! Did you know that getting yourself active early in the week can really put you in the right mindset to continue moving throughout the week and help you to meet or even surpass your weekly exercise goals?
As we talked about before, it doesn’t have to be something big. Go for a walk or if it is too cold outside, do something indoors. Go to the mall or the gym. Walk around the house, do some jumping jacks, vacuum, stretch, put away laundry, just do something. One of my clients told me just this morning that he walks/runs the stairs in his building 9 floors when it’s cold outside. He’s 75. The point is, it doesn’t matter what you do, it just matters that you do it.
Make it a habit to Move on Monday and then when Tuesday comes you will have a jump start on your week.
So get Motivated this Monday and Move!
What will you do today to Move?
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Posted by Total Body Wellness on November 18, 2018 in Wellness Blog | Comments Off on How to Get Through the Holidays without Going Crazy and Gaining a Ton of Weight!
The holidays are upon us and as we all know, the holidays can be stressful and it’s hard to do the things we know we need to do to stay healthy. So how do we get through the holidays without going crazy and gaining a ton of weight? There are things you can do but as with everything that is worth having, it will require you to actually do something to make it happen. Nothing really difficult mind you, but you will have to make choices every day as to how you want your holidays to go.
First and foremost, acknowledge your feelings. Maybe you have lost someone you love this year and you are facing the holidays without them or you can’t be with the ones you love this year. Realize that it is normal to feel sadness and grief. You can’t force yourself to be happy but don’t shut yourself off from the joy of the season either. Take part in as much as you can. Reach out and maybe volunteer. Volunteering is a great way to boost your spirits. Or maybe, you CAN be with your family and that is what is stressing you out. Remember to be realistic. Everything cannot be perfect and believe it or not there is most likely no family that has the most glorious, perfect, loving experience every time, if ever. Try to set aside differences. Maybe make a rule of no discussions on politics this season. Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Chances are, they are feeling the same Holiday stress as you are.
Read on for more ways to alleviate stress during this time of year.
Set a budget and stick to it. You don’t want to start the new year in debt.
Plan ahead: try to get your shopping done early especially your grocery shopping. Having to scramble around for last-minute forgotten ingredients can create a lot of stress.
Try not to skimp on sleep. We always feel better when we get enough sleep and this time of year it is an absolute necessity. Those who do not sleep enough tend to be hungrier and consume more calories. With all the extra goodies lying around we don’t want to be satisfying our hunger with empty calories.
Don’t over schedule yourself and please don’t feel bad about saying NO. If you really don’t have the time to do something that you agree to do, you will only end up feeling resentful and angry.
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Make time for Exercise. During this time, we tend to put exercise on the back burner but this is when we need it most. Research has found that workouts can boost your mood for up to 12 hours and there are many studies out there that show a correlation between physical activity and mental health. Also, if people are bringing in their baked goods to work everyday, it’s a great way to work off those extra calories.
Try to Eat Healthy: Not always easy around the holidays. Remember you don’t have to fill up your plate at the holiday party. Just take a taste of things that look tasty to you. You don’t have to try everything and if you don’t like it, don’t eat it. Eat mindfully. Just because there is a plate of cookies in the conference room does not mean you have to have one. However, if you want one, have one. One. Practice portion control.
Drink plenty of water. Try not to use up all your calories on calorie/carb loaded drinks like Egg nog, a Pumpkin Spice Frappuccino or Latte, a Peppermint Mocha, Hot Buttered Rum, Hot Chocolate, Baileys and coffee etc. Each of these drinks have over 400 calories and many, many carbohydrates.
Maintain a positive attitude. An optimistic outlook will help you get though the challenges that come your way.
Most importantly, practice gratitude. Choose to look at the happy and joyous part of the season. When we focus on what we have and all our blessings, it is harder to focus on the bad things. Have a wonderful Holiday Season and God bless you all. ❤️
Posted by Total Body Wellness on October 24, 2018 in Wellness Blog | Comments Off on Oral Healthy for Overall Health!
So after a trip to the dentist for my 6 month check up, I have decided to talk about something super sexy today: Oral Health. ? Definitely not the cool wellness topic but oh so important.
Did you know that poor oral health increases your risk for Alzheimer’s? It’s true! According to the Journal of Neurology, Neurosurgery and Psychiatry, adults with gingivitis (swollen, bleeding gums) performed worse on memory and cognitive tests than those with healthy gums. Furthermore chronic inflammation from gum disease has been associated with the development of cardiovascular problems such as heart disease, blockages of blood vessels, and strokes. On top of that, poor oral health has also been linked to rheumatoid arthritis and other autoimmune diseases that are associated with inflammation of the joints. Not to mention tooth loss, oral cancer, pneumonia, erectile dysfunction, kidney disease, brain abscess. Wow! Pretty scary.
On the other hand GOOD oral health can help to reduce all of the above as well as stabilize blood sugar, help pregnant women to carry full term, prevent bad breath and promote a beautiful smile. ?
The production cost of the medicine is low and lots generico viagra on line of great, fun outdoor exercise. Not only bed time sessions but also skill to keep up levitra on sale with the pace. Hypnosis has been used a major trick for magicians since the old days where they would control viagra cialis the audience and make them see things the magician’s way. Why should you pay the price for the benefit of fast generic cialis the supplements being taken. According to the American Dental Association, good oral health practices are: eating a balanced diet (free of sugary foods and beverages, brush and floss at least twice a day, brush your tongue,? (I know, but it helps), and rinse with a anti-bacterial mouthwash.
So there you have it, your mom was right, your teeth actually may fall out if you don’t brush your teeth but so many other things can happen as well. So let’s protect our overall health by keeping our mouth, teeth and gums healthy!
Posted by Total Body Wellness on October 10, 2018 in Wellness Blog | Comments Off on Just Start!
This morning I was so inspired my one of my clients that I had to share just a little bit of her story. This client was talking about the many miles she had put on her bike last week. A very impressive amount I might add. She then told me how when she first started riding she could only go one mile before having to rest. She said that everyday she would go just a little bit further until now she is riding hundreds of miles a week. This is such a great story because I think that many people don’t start moving or exercising because they think that it will take too much time or that they are too out of shape. When the reality is, just do what you can do today and then tomorrow, if you can, do a little more. You don’t need to exercise 30-60 minutes everyday but you do need to do something. Just move. Undoubtedly, viagra in großbritannien that is simpler mentioned unlike achieved, but journey to a huge psychiatrist doesn’t instantly imply that you’re progressing regarding pose remedy for your depression. The problem with penetration occurs when the body’s ability to react to insulin gets affected. robertrobb.com cialis free sample However, there are numerous such drugs wholesale viagra available which perform to pinnacle when it comes to fighting against male impotence. In this type of disorder the scenario is as such where the robertrobb.com generic viagra on sale blood does not only deliver blood but also nutrients to other parts of the body too. Don’t judge yourself. A little movement is better that no movement. Consistency is the key. 10 minutes today can and most likely will turn into 20 minutes then 30 minutes or maybe 10 minutes twice a day. And if you miss a day, you don’t have to punish yourself and double up tomorrow, just do what you can tomorrow. My client did not start out riding miles and miles a week, she just started with one mile. It’s the starting that is the hardest. Just start. Today. Your body will thank you. ❤️
Posted by Total Body Wellness on September 25, 2018 in Wellness Blog | Comments Off on Your Second Brain: Your Gut!
Have you ever heard that your stomach is your second brain? There are many articles and books on the subject and it is pretty amazing why this is true. There is actually and entire ecosystem of bacteria and a enormous neural network operating in our stomachs. 
?
This ecosystem is comprised of about 100 million neurons. (more than the spinal cord) and there is more and more evidence that suggests that your gut health strongly influence mood. That feeling of “butterflies in the stomach” is actually part of our stress response. 
? 90% of the cells involved in these responses carry information to the brain!
The digestive tract is governed by neurons mainly communicates with bacteria. This bacteria is the little creatures that make up our “microbiome”. Microbiome protects us from germs, breaks down food, releases energy, produces vitamins and sends messages to the brain that influences how we feel, They are truly important creatures to to keep us healthy they need to be healthy! We also need to keep them plentiful.
Studies show that those people with healthy and diverse gut microbes are less like to suffer from anxiety and depression and those of us who eat junk food or frequently take antibiotics most likely have unhealthy microbiome. 
?
This is where Probiotics and Prebiotics come in. PRObiotics nourish and promote your biome. The best PRObiotics also contain PREbiotics because PREbiotics are needed to support a healthy environment in your gut where the bacteria can thrive.
There is also evidence that shows that a healthy gut can curb inflammation, lower your reaction to stress, improve your memory and even reduce social anxiety. So let’s take care of our second brain. 
❤️ For recommendations a good Probiotic and/or Prebiotic, message me.
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