For iPhone and Android alike.
I don't keep my cell phone on for a variety of reasons. But this app, I believe, will give me a reason to have it on even for a couple of minutes a day. I'll be getting it tomorrow morning and will try it out. Anyone ever try this app?
For iPhone and Android alike.
Hey! Even US News & World Report recommends eating a more plant-based diet. See?
Love what she writes about a vision of children eating healthy foods:
"Imagine school lunch lines overflowing with delicious, healthful meals such as vegetable chili, garden veggie burgers, black bean burritos and colorful salads instead of greasy pizza, mystery meat nuggets, hot dogs and cheeseburgers. Think of children no longer burdened by obesity and Type 2 diabetes, free to live longer, healthier lives."
I truly love how Julieanna Hever thinks!
From Mackenzie Miller. She is a personal trainer and yoga instructor. Of course, I don't see any cellulite on her, but it does not take away from the greatness of the quote:
"The older I get the more comfortable I get in my skin... I lovingly embrace each cellulite dimple, stretch mark, and wrinkle. Why? Each 'imperfection' reminds me of the beautiful journey I've been on the past 54 (she's 30 but I'm making it mine) years. Life is too short to spend time worrying about the small stuff! I am human. I am love. We are one. Let today be the day you choose to love yourself, all of yourself."
I've been missing these posts...Welcome back Wantrepreneur!
I've been working on my own priorities...and I'm self-employed! There is no financial freedom if you don't work to bring the money in when you're self-employed. This one got me thinking...and from that thinking, action will come.
Don't feel like this guy - just barely hanging on. Read these tips from mindful.org. I have found that doing #1 in the list helps me through all sorts of issues I will encounter during the day - not just work. I know, though. there are a few of you out there who can benefit from these easy pauses.
These Purposeful Pauses allow you to step off the daily treadmill and perhaps find some spaciousness in the day to make more conscious choices.
With each Purposeful Pause below, practice noticing when the attention drifts and redirect it back to where you are now.
1. Choose to start your day rather than letting the day start you—begin each day by noticing the sensations of the breath for a few breaths before jumping out of bed.
2. Use transitions wisely—choose some days to drive to and from work without the radio or phone. When you arrive at your destination, allow yourself a few moments to sit in the car, noticing the breath.
3. Nourish yourself—mindfully eat your lunch attending to the colors, taste, and smells of the food.
4. Just walk between meetings—no emails or texts—feeling the feet on the floor, the air on the skin, and the possibility of greeting colleagues you pass rather than bumping into them while you text!
5. Sit at your desk while your computer is turning on, noticing the sensations in the body as you sit.
Try one each day, what do you notice? What other Purposeful Pauses do you discover?
More from Marie Forleo
"The first step toward any transformation is gratitude. Do you have clean running water? Do you have a roof over your head? Do you have food to eat? Do you have access to books, or information online? If so, consider yourself lucky. Because more than a billion people on this planet do not have those things.
Being genuinely grateful opens your heart and mind to new possibilities. Look at what you can do with what you have now. From there, your next steps will become clear."
I've been battling this issue lately. It's a great quote and really hit home for me.
"Confidence is overrated. If you wait until you feel confident to transform an aspect of your life, you’ll be waiting a long time. Every accomplished person I’ve ever met feels fear, insecurity, and self-doubt.
But here’s the thing: We feel the most self-doubt when we focus on ourselves — what other people will think of us, how we’ll look if we fail, how will others perceive us for trying. That’s all ego-based.
Your real power comes from keeping your focus on making a difference to others. Maybe it’s with a smile, a phone call, or a simple act of kindness. Do that and — bam! — no confidence issues."
~ Marie Forleo
I got rid of my microwave years ago. I have never looked back and regretted it. I guess I am an anomaly amongst my friends and family but I'm okay with that. I think many of them still can't believe I got rid of my TV! I began reading more and more about what microwave radiation does to the food we eat and then hence, what it does to our bodies as a result of eating foods heated up in microwaves.
I am in the process of renovating my kitchen. When the contractor asked me if I wanted to replace my range hood with a microwave range hood, I said no. We discussed the resale value of my apartment when the time came, but even though I believe people like having a microwave in their kitchen, I figure they can always place it on the counter or redo the top cabinet if they want to put one in.
A friend of mine sent me an article titled "Why we should get rid of our microwaves" and I wanted to share the main points of it (with a link to the original article itself if you really want to read more about the dangers of having one in your home). http://livingtraditionally.com/why-we-should-all-get-rid-of-our-microwave-ovens/
Here are some of the main points of the article. I urge you to read it in its entirety, but if you don't want to, these points should make you think twice about keeping a microwave.
So, if you're having interrupted sleep (like many of us), here are some helpful tips to get you sleeping through the night, according to Dr. Doni (www.drdoni.com):
Five Timing Tips for Better Sleep
Tip 1 – Determine your best bed time
To give yourself the best chance of getting at 7.5 hours sleep, you need to go to bed at the right time. There’s no point expecting 7.5 hours sleep if you have to be up at 6.30 am but don’t go to bed until midnight. So, count backwards from the time you need to get up to determine what time you need to go to bed. For example, if you need to wake up at 6:30 am, then you’ll need to be asleep by 11 pm. This may mean you need to be in bed by 10.30 pm to give yourself time to read or settle down.
Tip 2 – Optimize your exposure to melatonin
Melatonin, the hormone that helps you sleep, is at its highest levels at 10 pm, so to get the most benefit from it, you need to be asleep before then. If you are accustomed to going to bed later than that, this may take a bit of planning. You may need to get into bed by 9.30 pm if you like to read before falling to sleep.
Tip 3 – Minimize disturbances
If you are awakened during the night, your sleep cycle will be disrupted and you won’t get enough deep, restorative sleep. Is your cat or dog waking you? Is there noise that is waking you up? What steps can you take to minimize these disruptions? Perhaps you need to make some adjustments or communicate with others in your living space to figure out how you can make sure your sleep is uninterrupted.
Tip 4 – Get comfortable
Do you need a new mattress? Does your pillow work well for your head and neck? Is your bedding cozy, clean and hypo-allergenic? Can you make your sleeping room dark and the right temperature for you?
Tip 5 – Calm your mind
If you find it difficult to switch off when you go to bed and your mind just keeps going over and over things you might find this simple relaxation technique helps. Think about each of your body parts starting from your toes and working up. Breathe in while you wiggle your toes; breathe out as you release any worries or thoughts. Breathe in as you gently squeeze the muscles in your legs; breathe out as you relax your muscles and let go of any tension you are holding on to. Continue this as you work up your body to your head, and if you notice any thoughts, remind yourself that you can handle them tomorrow (you can even write them on a notepad to remind you if that helps). Allow your focus to be on your dreams.
I usually lie on my back and take 10 loooooooong, deeeeeeeeep breaths. Sometimes I don't even think I get to 10!
Why you need your sleep!
Sleep is arguably one of the most important things we do, next to breathing, eating, and drinking. The problem is that in our modern world, so many of us find it difficult to switch off at night and get the vital sleep we need.
From Doni Wilson (http://doctordoni.com/2014/10/12-causes-of-insomnia.html), here are twelve reasons why you might be having trouble falling asleep (or staying asleep) at night. Others will follow in the coming days.
REASON 1: Timing
Human beings need between 7.5 and 9 hours uninterrupted sleep every night. This means that even if you get 7.5 hours of sleep, but you wake up during the night, you are not getting enough. And it is not just about the number of hours sleep you get. It is also about WHEN you sleep. In one study, nurses who worked the night shift were at increased risk of gaining weight than those who slept between 10 pm and 8 am. Shift work that disrupts your normal pattern of sleep can also increase your cancer risk.
REASON 2: Environment
Everything from light exposure, noise, temperature, electronic devices, television viewing5, allergens, and pets can potentially affect your sleep. In some cases it’s that the environment keeps you awake later and results in you feeling more tired the next day6. In other cases it may be that you are wakened by a pet, child, or noise (snoring bed partner for example), and then find it difficult to get back to sleep. Perhaps you can think of ways the environment in your bedroom may be affecting your sleep.
REASON 3: Waking to use the bathroom
Known as nocturia, night time waking to urinate can also be a cause of disrupted sleep. Whether due to pregnancy, benign prostatic hypertrophy (BPH), interstitial cystitis (inflammation in the bladder), muscle weakness, or another cause which may be related to the other reasons discussed in this article, waking up to use the bathroom can lead to sleep issues as it reduces your hours of uninterrupted sleep (see Reason 1).
REASON 4: Blood sugar imbalances
If your blood sugar spikes and then drops again while you are sleeping, it will quite likely wake you up. This can happen when you eat a high carbohydrate snack before bed (even if it’s fruit). If you have insulin resistance or diabetes, you are more likely to be woken by disruptions in your breathing and decreased oxygen getting to your blood7.
REASON 5: Elevated cortisol
Cortisol should be at its lowest at 10 pm in the evening and remain low until it rises in the morning (peaking at 6 am). With exposure to stress, cortisol levels can be thrown off track and remain high at night. When that happens, sleep is disrupted and insulin becomes less effective8, leading to higher blood sugar levels and weight gain.
REASON 6: Weight gain
Sleep apnea, which occurs when breathing is blocked during sleep causing oxygen levels to drop, is much more likely with weight gain. Both sleep apnea and weight gain increase inflammation and risk of high blood pressure and heart disease9.
REASON 7: Inflammation and pain
Obesity leads to inflammation10 and oxidative stress within the body, both of which are associated with worsening sleep. Inflammation spreads throughout the body and may be felt as pain in your joints, back or nerves (such as with sciatica). This pain can be sufficient to wake you in the middle of the night.
REASON 8: Gluten and other food sensitivities
Sleep issues are common in patients with celiac disease11 as well as those with non-celiac gluten sensitivity, even if they are following a gluten-free diet. I find that many patients with multiple food sensitivities and with leaky gut tend not to sleep well, and that when they eliminate foods based on an IgG and IgA food panel, they report improved sleep. It may seem hard to believe that the gut and brain are so interconnected, but research is now proving the link referred to as the “gut-brain axis12.”
REASON 9: Imbalanced Neurotransmitters
Neurotransmitters, the messengers in the nervous system that determine mood, such as serotonin, dopamine, GABA, and glutamate, can affect sleep when their levels are out of balance. For example, if levels of serotonin or GABA (which are calming neurotransmitters) are too low, then sleep may be interrupted. If dopamine, glutamate, and/or adrenaline (which are all stimulating) are too high, again, it will be difficult to sleep soundly. And it is also well established that neurotransmitters can be thrown out of balance by inflammation and hormone changes.
REASON 10: Hormonal changes, such as peri-menopause
When ovarian function shifts, the hormones produced by the ovaries (estrogen and progesterone) change or decrease, such as with pregnancy, peri-menopause, and post-menopause13. We require the right balance between estrogen and progesterone and if this balance is lost sleep can be affected. In addition, night sweats associated with hormone changes can also cause night time wakings.
REASON 11: Low Melatonin
Melatonin is a hormone that increases at night (its levels are highest at 10 pm), creating our sleep-wake cycle, or circadian rhythm. It has also been associated with the restoration and repair that occurs in our bodies while we sleep. When melatonin levels are decreased, sleep can be disrupted14, either by not being able to fall to sleep, or by not feeling rested in the morning. This is the same effect that occurs temporarily, with jet lag.
REASON 12: Stress
When we are stressed by work demands or other stressful situations, sleep problems can result15. This is true for both adults and children16, and has been shown to lead to elevated cortisol (see Reason 5) and weight gain, which further disrupts sleep (see Reason 6).