4 easy things for your health

4 BEST & EASY THINGS YOU CAN DO TO IMPROVE YOUR HEALTH

I was asked to teach at a wellness event and this was the topic they asked me to speak on. I am posting my outline here because I think you all can get good info from it.
Blessings,
Rene' Spires CHHC & AADP certified

There are SO many dietary theories:
3-Season Diet; Dr. Atkins Diet; Dr. Phil’s Diet; Body Ecology Diet; Body Type Diet; Evolutionary Diet; Paleo Diet; Low-Carb Diet; Low-Fat Diet; Cabbage Soup Diet; Volumetric; Mediterranean Diet; The Okinawa Project; Clean Diet; Vegetarian; Vegan; Microbiotic….. etc , etc

What do they all have in common?
-         Drink more water
-         Exercise
-         Reduce stress
-         Eat more raw vegetables

Drink more water - with lemon!

Why more water?
Dehydration can cause: increased heart rate; heat stroke; muscle cramping; difficulty concentrating; headaches; decreased energy; insomnia; kidney diseases and failure.

Why with lemon?
-         Most alkalizing food of all
-         Helps in elimination process
-         Supports liver function
-         Improves digestion
-         Acts as an anti-aging agent for your skin
-         Is loaded with nutrients: Vitamins C, A, B-complex, Beta-carotene, phytonutrients, iron, copper, potassium and calcium


Exercise.
-         Walking
-         Interval training
-         Squats

Why squats?
-         Create an anabolic environment
-         Help us maintain mobility
-         Increase functional strength
-         Increase lean muscle mass and metabolism

Reduce stress
Meditation is the number one way to reduce stress!

“The benefits of meditation are manifold because it can reverse your stress response thereby shielding you from the effects of chronic stress. When practicing meditation, your heart rate and breathing slow down, your blood pressure normalizes, you use oxygen more efficiently, and you sweat less. Your adrenal glands produce less cortisol, your mind ages at a slower rate, and your immune function improves. Your mind also clears and your creativity increases.” Sanjiv Chopra, M.D., Harvard Medical School

Eat raw vegetables
-         Vitamins and minerals, antioxidants, micronutrients, fiber, enzymes
-         Stabilize blood sugar
-         Help with weight loss
-         Help digestion, elimination and detoxification

Food & Mood

This is so very true in many ways. Think about it your foods and your moods.

When you get super tired, you get hungry right? Yes, because your body feels it needs more energy and you have taught it that with food or sweets or caffeine it gets energy. Some wake up feeling tired and exhausted so we feed our body caffeine.

For the majority of people when we are stress and we live in a high stress society we turn to food for comfort and with that the majority again sugary foods or highly refined carbohydrates such as bagels or white pasta when the stress hits but often times those foods lead to surges and crashes in hormones and blood sugar that increase our susceptibility to new stresses.

SO, what's the solution to all this? I am getting to that now.

You can do more to control your moods. Take a more intentful approach to self care. Here are some examples:

1: Take a good Omega 3 Vitamin (Becareful on the Omega 3 and make sure the fish comes from the humboldt current in the Pacific. That's where the cleanest water in the Pacific is found. Make sure your omega 3 only comes from the surface dwellers such as Mackerel, anchovies and sardines because deep dwellers generally have high levels of Mercury. Pm me and I can tell you a good Omega supplement.) or start your day with free range scrambled eggs, kale and pumpkin seeds... This advice comes from "Drew Ramsey, a psychiatrist at Columbia University and author of The Happiness Diet, he says a nutrient-rich diet is best for beating stress."

2. For dessert choose something dark chocolate but more like Cacao...like 80-90% Cacao. There have been many studies on it and David Wolfe speaks of this all the time. In fact, studies have shown that cocoa flavanols help enhance our mood, combat depression, and can promote improved cognitive activities during persistent mental exertion.Think about this if your happy you can't be stressed. <3

3. Aromatherapy....This is my first go to. I now have learned how to use aromatherapy to help control the environment around me. I use the greatest essential oils for quality and purity and I diffuse them. If I am stressed out in any way I diffuse 4 drops of Frankincense or lemongrass or lavender essential oils and I love the smell that fills the room and soon enough stress is under control.

4. Plain and simple eating foods that are living whole foods such as a high plant based diet is best for helping your body to stay balanced and feeding it what it needs.

If you are interested in learning more or need guidance on balancing your food and moods that is what I am good at and you can schedule a Health Coaching session with me today and we can discuss your health concerns and some ways I can best Help you and see if health coaching is a best fit for you.

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Blessings,

Rene' Spires CHHC & AADP Certified

Happiness is a choice and how to be happier

As psychologist William James has said it, “The greatest discovery of any generation is that a human can alter his life by altering his attitude.” Here are some ways in which you can help yourself stay positive and happier.

1: first remember that this is a mindset. You must retrain the brain. You need to choose to be happy first and foremost.

2: Meditate daily & prayer helps with this retraining and helps keep your mind clear. As you meditate or pray and negative thoughts come say, forgive the person who hurt you and if it was you forgive yourself and even say and I do this outloud. I forgive you and I release this memory, this feeling of hurt and pain and I replace you with joy, peace and happiness. Then take a few long slow deep breaths in and let them go the same way ONLY imagine that bad memory and as you breathe out you let the memory go and discharge it from your body. This is a very cleansing process. If you feel emotions let it out its ok this is your time to heal yourself.

3: Positive thoughts = positive minds What I mean if you focus your mind, your thoughts on happier times and it causes you to smile which will release endorphins. So, if you will you can use fragrance to assist you with this. I personally use essential oils to help me. I use an oil that takes me back to my childhood. It was a bright beautiful summer day and I was like 10. We were visiting and in Cape Cod for a family reunion. There were many of us children and I heard music and all the other kids started running towards the street and I followed. I had no idea what this pleasure was as the little country town I came from had no such thing as they called it an ice cream truck. I was delighted to see what this noise brought us and every stood inline and even the parents all came and everyone bought ice cream. Now, I am sure this is a happy memory for the ice cream driver as well. I remember my dad and uncle standing there and that ice cream man handing me something called a creamsicle. I remember the smell and when I smell that I can taste that creamsicle all over again. The mind is an amazing thing. I found and essential oil that smells just like that and I experience that happy thought all over again. What is your smell that takes you to a happy place? Tell me below in the comments of this blog post or Facebook.

4: Music; part of mind, thought, reset is listening to happy music and even dancing. Find a song to start your day with and make sure you dance and sing to it. Give yourself those 3 minutes of bliss first thing in the morning and it will change your day. Then if you work and its a stressful job have another happy song or several and listen to them or take 10 minutes of your lunch break and sit quietly and release it all maybe place a drop of happy or relaxing essential oil under your nose and just reset.

5: Finding good in everything. Life has it's ups and downs and I mean that is just life and it all has a purpose. Know matter what the situation there is something good in it. If a co-worker is talking bad about you there is a higher purpose. (maybe you were suppose to get fired so you could get a better job, start your own business, maybe it was to push you to start living the dream life you have taken no action in achieving) (maybe they talked bad about you and it lit a fire under your butt to to achieve more) You get what I mean ? Recently, I had a family member pass and the person was so young, retired , great family and two beautiful grandchildren she loved very much. It seemed wrong, it seemed sad very sad and there were just no answers. Like why did this happen. At the wake in the church the family member who spoke talked of God and salvation and a few things he had said to her. He did a call for salvation/alter call. I counted 14 times that he spoke and said I see your hands, God bless you then he opened it up for people to come forward and it was like more than half the room went forward. This was my finding good in something bad... See what I am talking about? God use my family member to bring about eternal life to others. This may of been the only thing that would bring the to their eternal salvation. This brings me peace, comfort and join and happiness in knowing this. I assure you there is always something good in ANY given situation you have to find it or know it's something bigger than you.

6: Practice gratitude, yep say thank you more. write note cards to people just for no particular reason. I like to write at least 1 postcard a month or note saying thank you or calling someone to tell them what they mean to me. This will make you feel wonderful and them.

7: Exercise: Exercise releases happy endorphins also. Walking counts and you don't need a gym to do it in. even just 10 minutes a day and you will be on your way to helping keep yourself more calm, level headed and happy.As psychologist William James put it, “The greatest discovery of any generation is that a human can alter his life by altering his attitude.” Here are some ways in which you can help yourself stay positive and happier.

1: first remember that this is a mindset. You must retrain the brain. You need to choose to be happy first and foremost.

2: Meditate daily & prayer helps with this retraining and helps keep your mind clear. As you meditate or pray and negative thoughts come say, forgive the person who hurt you and if it was you forgive yourself and even say and I do this outloud. I forgive you and I release this memory, this feeling of hurt and pain and I replace you with joy, peace and happiness. Then take a few long slow deep breaths in and let them go the same way ONLY imagine that bad memory and as you breathe out you let the memory go and discharge it from your body. This is a very cleansing process. If you feel emotions let it out its ok this is your time to heal yourself.

3: Positive thoughts = positive minds What I mean if you focus your mind, your thoughts on happier times and it causes you to smile which will release endorphins. So, if you will you can use fragrance to assist you with this. I personally use essential oils to help me. I use an oil that takes me back to my childhood. It was a bright beautiful summer day and I was like 10. We were visiting and in Cape Cod for a family reunion. There were many of us children and I heard music and all the other kids stated running towards the street and I followed. I had no idea what this pleasure was as the little country town I came from had no such thing as they called it an ice cream truck. I was delighted to see what this noise brought us and every stood inline and even the parents all came and everyone bought ice cream. Now, I am sure this is a happy memory for the ice cream driver as well. I remember my dad and uncle standing there and that ice cream man handing me something called a creamsicle. I remember the smell and when I smell that I can taste that creamsicle all over again. The mind is an amazing thing. I found and essential oil that smells just like that and I experience that happy thought all over again. What is your smell that takes you to a happy place? Tell me below in the comments of this blog post or Facebook.

4: Music; part of mind, thought, reset is listening to happy music and even dancing. Find a song to start your day with and make sure you dance and sing to it. Give yourself those 3 minutes of bliss first thing in the morning and it will change your day. Then if you work and its a stressful job have another happy song or several and listen to them or take 10 minutes of your lunch break and sit quietly and release it all maybe place a drop of happy or relaxing essential oil under your nose and just reset.

5: Finding good in everything. Life has it's ups and downs and I mean that is just life and it all has a purpose. Know matter what the situation there is something good in it. If a co-worker is talking bad about you there is a higher purpose. (maybe you were suppose to get fired so you could get a better job, start your own business, maybe it was to push you to start living the dream life you have taken no action in achieving) (maybe they talked bad about you and it lit a fire under your butt to to achieve more) You get what I mean ? Recently, I had a family member pass and the person was so young, retired , great family and two beautiful grandchildren she loved very much. It seemed wrong, it seemed sad very sad and there were just no answers. Like why did this happen. At the wake in the church the family member who spoke talked of God and salvation and a few things he had said to her. He did a call for salvation/alter call. I counted 14 times that he spoke and said I see your hands, God bless you then he opened it up for people to come forward and it was like more than half the room went forward. This was my finding good in something bad... See what I am talking about? God use my family member to bring about eternal life to others. This may of been the only thing that would bring the to their eternal salvation. This brings me peace, comfort and join and happiness in knowing this. I assure you there is always something good in ANY given situation you have to find it or know it's something bigger than you.

6: Practice gratitude, yep say thank you more. write note cards to people just for no particular reason. I like to write at least 1 postcard a month or note saying thank you or calling someone to tell them what they mean to me. This will make you feel wonderful and them.

7: Exercise: Exercise releases happy endorphins also. Walking counts and you don't need a gym to do it in. even just 10 minutes a day and you will be on your way to helping keep yourself more calm, level headed and happy.

8: I noticed with myself I didn't let myself be happy. I buried myself in work. I felt like a failure even though I was successful. I had to allow myself the right to be happy. I discovered when I went to The Institute for Integrative Nutrition to become a health coach I learned that people need to learn it's ok to be happy. It's really is ok. Sounds crazy I know but it's true most of us feel we don't have the right to be happy for whatever reason. Most of the time you don't even realize you're doing that at the time. But you follow the above advice and you will start healing and changing your mindset and smile more. In fact did you know that there was a brain study done on French monk Matthieu Ricard they discovered that when he performed a loving-kindness meditation, his brain produced gamma waves “never reported before in the neuroscience literature.” Ricard has the largest capacity for happiness ever recorded, thanks to neuroplasticity. Take the time to look up what "neuroplasticity" .

9: do something childish and something makes you happy... like blowing bubbles...

I will end here for today I have many more way to reset the mind this is just a few.

Again, if I can help you or you would like to schedule a breakthrough session or a wellness consult to focus on you and discover if working with me is a good fit contact me today.

Rene' Spires CHHC & AADP certified

Rene.newseasonshealth@gmail.com

Change your mindset , Change your life

This week I have heard many people on Facebook, Instagram, periscope all talking about when you change your mindset your life, your success in everything you do will change. I happen to agree with that.

Let me give you an extreme example of that. I know a lady who was diagnosed with a "dis-ease" and she was given just a short time to live. They indeed told her that there was no cure, there was nothing that could possibly save her. She was bound and determined she would not perish. Determined with this mindset she envisioned herself healed, she focused instead on her future and envisioned the things she yet to do and discover, she read books on natural healing, she meditated, prayed, exercised and lived as if she wasn't going anywhere. What happened? She lived and she is a shining example of the power of the mind.

My point is we can all desire to lose weight, we can wish our health was better, we can wish we had more time etc... the truth is we can all have what ever we desire. Wishing something to happen does not make it happen. We must be proactive in our desires. When we put our mind to it, when we see ourselves as what we desire before we are there that's when the magic happens.

How can you accomplish this? Well, simply start with writing down what you want. There is power in writing your desires down. Write down the date you desire to accomplish it as well.  Then create a vision board around it as well.
Now, keep that where you can see it and daily read out load your desire. You will quickly find when you do this you will start changes.

I would add no matter what you desire meditation for 20 minutes a day or prayer will help change you in a positive and more focused way. They are both relaxing and will help relieve stress.

That's my tip for the week and thought.

Blessings,
Rene' Spires CHHC & AADP certified