Laughter as the best medicine.

Don't view this video unless you want to laugh. Once on this page you can scroll down a bit to read about the benefits of adding laughter to you day.
I'm making laughter one of my 52 healthy lifestyle changes, only this is one that I would call a default as I participate in the activity almost everyday. If I am having a 'down' day and if I have not actually had a good belly laugh, I will go to Just For Laughs on YouTube and find a few funny ones to get me laughing. These are just a small sampling.

Dry Skin Brushing

Today I bought my second dry skin brush. I am excited to add daily dry skin brushing to my 52 healthy lifestyle changes. I will fill you in on how I benefited from this natural technique in about a months time.

To learn more about dry skin brushing. (Lots of info here but I still think that the link below will give you the same amount of info with less reading time.)

I first heard about dry skin brushing from Bernard Jensen and his book Food Healing for Man. That's when I bought my first brush but I never felt comfortable to use it. I wanted for better instruction. Well, I found those plus a whole post about the benefits of brushing daily here at The Nourished Life. This is a blog I follow, (one of only a few health blogs) and I have almost read the whole thing. I highly recommend this blog if you are interested in getting REAL about food and eating.
Dry skin Brushing-A natural way to detox from The nourished Life.

Those first 7 of 52.

If you have been following my 52 Healthy Lifestyle Changes you may be interested in how I am doing with them. Here's what I've been up to:

Number 1: Lemons- I still have a whole lemon everyday in two glasses of water. One first thing in the morning and another in the late afternoon. Katrina gave me a gorgeous green bowl to put the lemons in. It looks so nice on my island and the yellow lemons look so fresh next to the green.

Number 2: Deep Breathing- I am doing this more and more each day. At first I only ended up doing it once a day...in the morning when I just got up...but now I find myself doing it at all times of the day. It works so well for me and is a great stress reliever. Click here for a great post on the how and why of deep breathing.

Number 3: Early Morning Routine- I have not faltered from this one. I love it. One thing though...I wish I would have more desire to read the Word.

Number 4: Just Add Water- I am learning more and more about how necessary water is and I am drinking more and more each day. I think I am up to 12 cups a day. I still feel a need to go to the bathroom a lot but Kira insists that after a few more weeks that my body will start using the water more instead of sending it so quickly to the bladder. It worked for her!

Number 5: The metabolic Power of Relaxation-I am much more aware of what I am eating and as a result have really slowed down. I take the time to think about everything involved in my meal. The sight, smell, taste and texture all get my attention. I eat slowly, grateful for the renewed love of food that has taken place since I started on this healthy lifestyle. I truly have fallen in love with food again. By food, I mean real food, nothing processed. I still loath processed foods- which shouldn't even be called foods.

Number 6: Correct Posture- This one is the most amazing change of all. I am actually standing straight once again. It's been years. No kidding! Here's what happened. I developed a pregnancy back-what with all those pregnancies one after the other. So my back was always dipped in. Imagine it like this. Your heavy belly is pulled forward and your back arches. Ideally, after pregnancy you straiten up, but I didn't. Partly laziness and lack of confidence perhaps. But remember how I was determined to adjust (fix) my posture. Well I did it! I still have much room for improvement but I seldom sit with a slouch anymore and I am now unconsciously straightening my back when I get up to walk or am standing still. I am amazed at how quickly my body adjusted to this. It was very hard at first. I got such a sore back from using those muscles that I had neglected for so long. I now walk straight and tall and feel so very slim. So much so that when I looked in the mirror this evening I was shocked to see that I wasn't slim at all! Not at all! But I feel that slim, and that's what counts.

Number 7: Morning stretches- Love doing these and feel I will not ever want to give them up after discovering just how energizing they are. I love rubbing my feet and stretching them along with every other stretch. I have been doing a bit of reflexology with my feet in the mornings and hope to learn more about it. When I do, I will make it Lifestyle Change. Yes, stretching before and after getting up is so good. Then, for something real nice, step outside and do it while facing the warm morning sun...barefoot!

That's it for now. I will be adding three new ones soon. Laughter, Dry Skin Brushing and Coconut Oil. Keep posted and let me know if you are following along!

Microwaves

Have you ever wondered just how safe microwaves are?

Here's what I learned today:

That microwaves zap nutrients right out of your foods. What's the point of eating then, if there is no more sustenance to be had?

That studies have documented immediate and dramatic changes in your heart rate after consuming microwaved foods.

That microwaves leak radiation. I'm sure I need not say more about that.
That microwaves change your foods chemical structure.

That microwaves can cause a whole range of unwanted symptoms that they now called 'microwave sickness'.
For more about microwaves, click the link directly below.
Microwaves
Here's what I've been doing more of:

1. I've been taking my meat out in the morning so I don't have to defrost it in the mic. half an hour before I need to have a meal on the table.


2. I heat my water on the stove.


3. I reheat my leftovers in the wok. I have found this to be much more tastier then nuking it.


4. Steam my veggies on the stove.

Really, in the end I only used my microwave for defrosting meat, heating water and reheating leftovers. Occasionally I would steam my veggies. Now I only want to use it to disinfect my dish clothes every once in a while.

Do you use your microwave? If so, will you still? If yes, why?

Funny Face, I love you! (humor post)

Want to know how to exercise your face and have a good laugh while you are at it? Then go here and watch the video. Seriously this is SO funny!
I did the exercises while I watched and as crazy as it sounds, I feel that I have indeed worked those muscles.
You know, this may hold some weight and may be something I will SOMEDAY add to my 52 healthy lifestyle changes. Channie came to watch me as I did these 'cause I was laughing so hard. I thought the models looked SO funny as they stretched their faces.

For even more videos and some fascinating reading on this subject, go here.

Tell me,

• What did it feel like to do these exercises?
• Did you see the humor in it, or was it just me?
• Do you think there is a considerable benefit to adding this to my 52 healthy lifestyle changes?
• Would you consider making it a part of your exercise routine?

I'd love to be a fly on the wall while you try out these exercises. What a hoot!

Enjoying a safe and healthy summer

If you use sunscreen or mosquito spray you must read this about its harmful effects on the skin.
( All the links I supply bring you to the same page...on Dr. Mercola's health site.)

Here's a good video to watch if you do not want to do all the reading. It's only 6 minutes.

"Sunscreen blocks your bodies production of Vitamin D. Most brand contain
toxic free radical generators which I believe can increase your risk of disease.
Here's the ultimate way to protect yourself this summer..."-Dr. Mercola

An interesting side:

Since I lost my D&G sunglasses last summer I've been thinking about whether or not it is even safe to use them. I pondered whether there were good things from the sun that my eyes needed that the sunglasses were blocking. I planned on googling it
to see what others believed about the safety of sunglasses but hadn't got around
to it. Till today. If you watch the video I linked to you will hear
about how the sunglasses do block good things from our eyes, things our eyes
need to be healthy. Watch it and get back to me with what you think about what
he says. After watching, answer this:

Will you still wear sunglasses? If not,
why not?

As for me, I will just continue to do without, ( new sunglasses are expensive!) but will start to consider wearing a visor and perhaps a bit
of natural sunscreen around my eyes.

Also, if you wear mosquito spray and sunscreen how do you feel
about that now? Have you found contrary information to this that would prove for me that it is still safer to wear them then to be exposed to the sun and the pests. I'd love to hear the other side of the story...

Small Changes for BIG Morning Energy

What's wrong with this picture?

6:30- That horrid alarm clock jolts me awake.

6:55-After smacking the snooze 3 times, I jump out of bed and, stumbling about I throw on anything fairly decent and head for the kids' room. I call them all awake in a crackly voice and then slowly force my stiff ankles to climb up those seemingly endless stairs.

7:15- I haul myself out of the LazyBoy, pushing off clingy kids who were also waking up on my lap and I begin to prepare the kids' school lunches, meanwhile forcing down a bowl of sugar laden cereal.

8:00- The kids are on the bus and I am on the couch wondering why I feel so tired. "I had eight hours of sleep last night", I moan aloud to the world. "Why does it have to be this way?"

I believe a crazy morning routine like the one I outlined above is the result of not waking up naturally. Iknow that my mid-morning energy levels are predicted by what I do when I first get up. I've found that this typical (though no longer) morning routine works temporarily but always leaves me lagging behind in the long run. Low energy saps me of creativity, spontaneity, concentration and motivation. It makes me irritable and causes me undue stress.

I've since learned that sudden activity kicks up my blood pressure and I get the false feeling of alertness and energy. But these adrenaline producing tactics are only short lived. Once the mayhem is over, its crash time.

I tell myself, "Its much better to start your day by coming out of sleep mode more naturally. By helping your body get off to a more relaxed start you are giving your body the gift of a more energized day." Now I just have to believe me and do it. Which I am...for the most part.

Think of how Eve must have got up in the morning. I am positive that she didn't jump up at the first screech of a rooster and hit the dirt running. I believe we need to get back to our roots and wake up the native way once again.

How do I suggest we do this?

I say we start by just being in the presence; pondering whatever comes to mind. Then let your body do what it aches to do...stretch. I wish now that I had not tried to tell you all just how to stretch because I believe it can throw some of us off if we feel that we are not doing it 'perfect'. There is no perfect way. Do what feels best. Just do it. Then it's on to deep breathing. Again, there is no perfect way to do this. Do it in your own way , in your own order or you will probably not do it at all. Then and only then go about your business in a slow but deliberate way. No adrenaline rush. Now your metabolism can begin to get back to work in a gentle way.


I feel that these small changes will result in the biggest energy boost. It's just what so many of us need to live fuller, healthier and happier lives. Starting the morning off wrong throws your whole day off and you never catch up after that. Once you have a strong morning routine in place you will notice it in all other aspects of life.

Morning routines are very personal. I will not outline one for fear you will all think that it's the perfect way and will strive to do it just so. When you don't succeed you will give up. Same story over again. So no, there is no right way...just YOUR way!

Why am I stressing this? Because I want us all to be successful, healthy and strong. I stress a morning routine that you can stick to because I know from experience that it makes such a difference in how I live each moment after. Also, I want us all in this together. Who's with me?

Please let me in on how you plan on living out your own personal morning routine. Take your time in getting back to me but when you do, can you add it to the comments. This is the only life change I expect each of you to report back to me ... at this time. At the risk of sounding like an advetisment I will say, "Seriously, this will change your life."

updated morning stretches plus more

As I read back over some of my posts I notices that I failed to let you in on how I do those stretches I mentioned.

I DO THEM WHILE STILL IN BED!

There! now that should make more sense to those of you who were trying to follow my example and my faulty instructions.




..............And then I get up and do different ones while standing.

• Standing Stretches are as follows: (I copied these directions from the book, 8 weeks to vibrant health, but I added my own humor in italics)




• Stand with your feet shoulder width apart.




• Inhale and slowly begin to raise your arms in front of you and straight up over your head. Except for mom, we will be holding up the ceiling




• Sssstrrrreeeeetchhhh as tall as you can.




• Breathe deeply and move your arms as if you are climbing a ladder, hand over hand.




• Keeping your arms over your head, exhale and press your pelvis forward, arching your back and bending backward as far as you comfortably can. Keep your eyes open for this part.




• Take a breathe or two and inhale back to vertical.




• On the exhalation, slowly begin to lower your arms, and , with your back straight, bend forward and reach your toes. Or your knees in my case. Truly, can any of you actually touch your toes?




• When you are reaching down as far as you can, round your back and relax it in this forward-bending posture. Breathe deeply. Do not bounce. Hold for about thirty seconds.




• With your back rounded, inhale and slowly curl back up to a standing position.

Aaaahh, this feels so good. Give it a try and let me know whether or not it makes a difference in how you spend the next few minutes and what kind of food choices you make. Personally, I find that I am more cheerful when I get the kids up and I choose a healthier breakfast then I otherwise would.

If I get a positive response I will post two more morning stretches to round this one out. So be sure to do it tomorrow morning and let me know. Seriously girls, you all need to be doing this. Lets get healthy together.

Give your Metabolism the Gift of Time

We can all work on slowing down and relaxing when we are fueling up our bodies for our next meal and every meal thereafter. It's such a simple move we make that makes all the difference to our nutritional metabolism. Remember that the slower you eat the faster you metabolize and the faster you metabolize the sooner you will lose those excess pounds.
Lets commit to giving ourselves the gift of time at each meal, knowing that our to do list and the rest of the world can wait while we take a few extra minutes to enjoy our meals.

Here are a few back to basics that I have been reclaiming. We all used to eat like this...when we were children. It's time to take back this healthier way of eating.

If you normally eat breakfast in 10 minutes, bump that up to 20 minutes and continue to increase it to up to a 1/2 hour. No kiddin'! we need to give ourselves this time. We don't need to be shovelin' the whole time, but we need to be more aware, we need to put our forks down regularly between bites and we need to visit with each other. This takes time.

If needs be, rearrange your schedule to make time for these longer meals. Even if the rest of your family has to run off you can still allow yourself extra time to sit and finish your meal. It's O.K. Really!

Try to get everyone in on this new way with you. Make mealtime special by coming up with interesting topics to be discussed together.

Have your own private game, you win if you're finished last.

Remember that I am not perfect and that I do not always want to follow my own rules, but these are the things I have been trying and I am having a fairly good measure of success.

Lifestyle Inventory

It's time to recap.
This is my morning schedule so far. This is how I have been incorporating the 52 lifestyle changes into my day.

I stretch,

I Breathe

I do my morning routine,

I drink my lemon water,

I take my supplements,

I make pour my water allowance (8 glasses) for the day into a jug and alkalize it, I drink some and put the rest in the fridge.

I slowly eat a bowl of oatmeal or drink a smoothie, relaxing while I sit down at the dining table.

I think about my posture and correct it if necessary.


The picture is just for fun. Good Memories!
Sentences in italics are those that I have not purposly made into 52 lifestyle changes...yet.

Morning Stretching

I need to start stretching in the mornings. Exercising the first thing in the morning is the most convenient time for me but not always the most welcome time. I am not one of those people who wake up fresh and energetic in the morning, ready to dash out into daily living with oomph. I am very slow at getting going in the morning and need a few minutes to really wake up.
The thought of indulging in a few hard core exercises upon awaking is enough to discourage me. But to try a simple stretch a few times and perhaps see a difference might be enough to motivate me to continue.



Why stretching in the morning?

With three to four minutes of easy stretching in the morning my energy will come surging in and I will feel as alert and as full of energy as I might normally feel at mid-morning.



How to stretch in the morning
1. Stretch hard 5 times, maintaining “stretch” for 3 seconds and relaxing for 2 seconds
2. With elbows tucked in beside body and legs together, arch back 3 times
3. Tense all leg muscles hard and relax. Do this 12 times
4. Do 2 sit-ups reaching as far as I can to my toes.
5. Raise bent legs over my head and reach as close to my ears with my knees as I can 3 times.
6. With palms pressing each other, hands close to front of chest, push hard to one side and then the other, resisting with the other arm. Do this 10 times.
7. With fingers flexed, grasp hands and pull apart, first to one side and then the other. Do 10 times.
8. Place hands on abdomen and push vigorously while resisting by tensing abdominal muscles. Do this for 3 seconds and then relax for 2 seconds. Repeat 10 times.


The time required for these stretching in the morning exercises, once I get the hang of them, should only be two to three minutes. When I really get the hang of them and can breeze through this series in less time, then I will do it twice.

I believe that, at most, five minutes is sufficient to get me started in the morning.

The Metabolic Power of Relaxation

I'm reading the SLow Down Diet again.
I have to read this book with a grain of salt.
Much is worthy though and I am working hard at living by the first 'rule'.

Take this thought and really meditate on it. I mean really, really chew on it.

If you're a fast and furious eater, it's time to change gears.
That's because the slower you eat, the faster you metabolize.

I thought on it long and hard and I am ready to change. To me it means, no more meals in the suburban, no more meals while running around the house setting things in order and no more mindless meal where I am reading a book.

I want to be more aware, I want to learn to love food once again. I want to eat for pleasure more then for nessecity; for energy more then just to fuel up.

I have learned that this statement above is oh, so true. If I become aware of what I am eating, I need so much less, and I do not get that horrid gut ache that follows crazy eating. Though I do not nessecarily eat what I eat fast, I do eat mindlessly and in 'furious atmospheres'. Yesterday, I had a scant handful of nuts and seeds, like I always do for an energy boost at about 4:30. But I ate then on the run. Then, yes, I felt almost as if I hadn't had any at all and wanted more. Then I decided to experiment. After supper I again ate a handful of nuts and seeds, but slowely and with awareness and lo and behold! I was satisfied. This is only one example, I have tried it in other ways too, but it does make a difference how you eat, not just what you eat.

As I learn more about how this helps me to metabolize faster and better I will post.

Scrambled Egg Wrap

This recipe is so simple and quick that there is no more

any excuse to go without breakfast.

Ingredients

• 2 whole eggs, whisked
• 1 tsp butter
• 1 whole grain whole wheat wrap
• 1/2 tsp pure maple syrup

Preparation:

Heat frying pan on medium. Add eggs to pan. Place wrap on top of eggs and let then heat up together. When cooked through, remove from heat. Place egg on the wrap and drizzle with maple syrup. Roll egg in wrap. Serve immediately.

This can also be served cold for lunch. Add some fresh fruit and you have a complete meal.

Check This Out!

Oil Pulling! Now what! I am going to give this a try. What do you think?

More than a Tuna Salad

Tuna is one of those ingredients I always have in my cupboard.
This salad packs loads of nutrients.



Ingredients

• 1 can water packed tuna, drained
• 1/2 med. Cucumber, diced
• 1/4 cup alfalfa sprouts
• 1/4 cup radishes, sliced
• 1/4 cup carrots, chopped
• 3/4 cup cabbage, chopped fine
• 1/4 cup grape tomatoes, halved
• 1 apple, chopped

Dressing

• 2 tbsp olive oil
• juice of 1/2 lemon

Preparation

1. In medium mixing bowl combine all salad ingredients.
2. Pour dressing over ingredients.
3. Serve immediately or cover and chill.

This Tuna salad is also a perfect filling for wraps.

Just add water

What: Drink 10 to 12 glasses of pure water daily.

Why: Water restriction actually increases the laying down of fat!

How: I will fill a jug with at least 80 ounces pure water and keep it in my fridge to refill my water bottle every few hours. I will sip from my water bottle throughout the day.

Notes: I will keep three water bottles full and waiting in places I frequent. A bottle in the livingroom, my kitchen and in my bathroom will remind me to sip up often.

Action: Fill jug and bottles every morning.

First Healthiest Eating Principles

What: Eat six small meals a day.


Why: Increasing the frequency of my meals causes my metabolism to be stimulated while preventing me from getting too hungry.


How: Eat at these times...

• 7:00



• 9:30



• 12:00



• 2:30



• 5:00



• 7:00

Notes: Every morning I need to begin to make a *list of things I plan to eat* during the day. If I need groceries I need to buy them before my 9:30 meal.

Action: Have food in the house! *Have a plan!*

* I will make having a plan one of my 52 Healthy Lifestyle changes.

Deep Breathing

What: Deep Breathing at least four times a day.
Why: Deep Breathing for even 30 seconds has a substantial effect on acidic stress hormones and, when practiced over time can have profound healing effect on mood, energy levels and cardiovascular and respiratory health.
How:

1. Place one hand on your chest and the other on your abdomen. Breathe deeply into your abdomen through your nose-if you are doing it right and breathing into your abdomen and the lower part of your lungs, the hand on your abdomen should rise higher then the hand on your chest. As you inhale count slowly to 4.


2. Hold your breath, again counting to 4.


3. Exhale slowly through your nose to a count of 4, gently contracting your abdomen muscles to eliminate all air from your lungs.


4. Repeat this cycle 4 times, or more if you an make the time.

Notes: I will want to do this the minute I wake up and before I go to sleep plus two other times during the day. I will do this when I take my vitamins as this will help to serve as a reminder.
Caution: Do not take deep breath's with pills in mouth. :)

Action: Just do it!

Lemons

What: Add fresh lemons to my daily diet.
Why: They supply me with Vitamin C and help alkalize my body. They are great for cleansing my liver and they are great energy boosters.
How: I will squeeze a half a lemon into a glass of room temp. water first thing each morning. I will do this one more time sometime during the rest of the day, especially when I need an energy boost.

Notes: I need to always have lemons on hand. I will do this by adding them to me master weekly grocery list. I will need at least 7 lemons a week. I will store them in a pretty bowl on my island. I will keep a pretty glass just for this drink by my sink.

Action:
To Buy: Lemons x7
To Find: Pretty glass and bowl

Kickin' Acid

I am reading a new book called The Ultimate pH Solution because I am interested in balancing my body's chemistry in order to prevent disease and-what do you know-lose weight. This book's cover promises that I will learn how to do these things if I will only buy it and take it home with me. I did. Buy it.
This read better be worth it!
Anyway, it starts by making the case that balancing your pH is the last breakthrough in weight loss. Goodbye fad diets. Simply alkalize your body and all what ails you will be a thing of the past.
Hear my sarcasm? But its not that bad. The sarcasm. I am willing to learn. So here's what I learned in the first chapter.

• -Because of my SAD (standard american diet) my body is too acidic.
• -Therefor I will be sick. (DUH!?!)
• -Acidic blood is the precursor of almost every disease.
• -Most of the diseases that plague me would not occur in a pH-balanced body.
• -If my blood is acidic I will show signs of age before my time. (Who's to determine that, I wonder?)
• -Cancer cells require acid to survive. So kill them by starving them of acid.

But it's not all bad news...oh no, If I just do these things..........

• -Eat the right foods (with all the contradictory info out there, just what is the right foods)
• -Hop into a luxurious bath with the right ingredients (now I'm listening)
• -Drink more alkaline water. (What's that?)
• -Eat more alkaline fruits and vegetables to help 'melt' off weight. (Finally, the info I am looking for.)

..........I will be O.K.

So, what can I do with this information from this first chapter. Nothing! They give me no concrete advice. I need to read the rest of the book to get those answers.

But I did find a bit of something to get started. As I skimmed the book I saw a little highlighted piece that tells me that if I just put fresh lemon juice into my water everyday and for every drink I be doing a lot to balance my blood. That is something I can take away from this read.

Well, I guess it's off to the grocery store for 15 plus lemons. That should do it for the next week.
Seriously though, I will try to incorporate this into my diet as it makes sense and I feel that it's something I can do with minimal effort and maximum benefit.

Bring on the lemons.

They don't have to be organic, do they?