Stressful Times

Stressful Times

Today is Election Day and it has been a very stressful election year. It has been an election like no other. It has been divisive and has pitted family members against one another not to mention friends against friends. 

The rhetorichas been based on fear and anger. People are looking for change at any cost and the cost has been high, never before have so many people been so stressed and so fearful of the outcome of not only this election but the future of our country. The news have called it the most contentious and controversial campaign in history. 

 When you are in a situation where you can’t change or control things, all you can do is change how you will react to the situation, all you can control is yourself. Today, exercise the one thing you are in control of, your VOTE. It is a privilege to vote in this country so don't waste it and know that you did your part in shaping the future of our country! Take control and be at peace with whatever the outcome is knowing you did your part.

If you would like to explore more on controlling things that are out of control in your life, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Cleaning Out Your Pantry

Cleaning Out Your Pantry

I try to clean out and organize my pantry at least four times a year. This is my favorite time of year to do it though, as I prepare for the holiday season and give thanks for all that I have. It’s the perfect time of year to bring your canned goods to either your local shelter or food bank. They are also gearing up for the holiday season and are in desperate need of canned goods and holiday items. 

Cleaning out your pantry is also cathartic. It’s a great release and feeling of satisfaction to give away what you don’t need and organize what’s left so that it is easy to find and more importantly you actually know what you have in your pantry and where everything is. For me, after I clean out my pantry, I am invigorated and motivated to try new healthy recipes and enjoy the fruits of my labor.

If you would like to explore more on balancing your life or making healthy life choices, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Spiral Down or Spiral UP ~ The Choice is Yours

Spiral Down or Spiral UP ~ The Choice is Yours

When we feel upset with our life, maybe the way is’s going or perhaps there are things affecting us that are out of our control, itis easy for us to spiral down in self pity. We spiral down so far that our current situation is all that we can think about, all that we focus on each and every moment of the day.

What if we chose the opposite to Spiral UP ? Yes sometimes we are dealt a hands of cards that we don’t want to play but we need to own it and take action, POSITIVE ACTION! Spiral UP to new heights by starting where you are. Acknowledge that things may not be how are where I want them, but I choose to take a positive approach, I choose to fight for my life the way I want it to be.

Day one, take ownership, then go outdoors for a walk and appreciate your environment. Studies have shown that people suffering from depression who took a walk outside every day for twenty minutes felt better than those on antidepressants.

Keep a gratitude journal, write down things that you are grateful for, things in your life that make you happy and focus on them and you will feel happier.

Take a moment to reflect on all the positivity in your life, When you take a moment to take an inventory of everything that is going right you will realize you have much to be grateful for and realize that there are people who may never see another sunset, or kiss their children goodnight of eat ice cream. So Chose to Spiral UP, You have much to be thankful for, put together an action plan to realize your dreams!

If you would like to explore more on Spiraling UP or making better life choices, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Renewal

Renewal

Renewal by definition is the state or process of being made spiritually new, it is regeneration, revival, reinvigoration and revitalization. Renewal is a necessary and important process in living a healthy lifestyle. Everyone needs to planeach year to incorporate whatever it is that makes you feel renewed whether it’s a vacation or a retreat or a staycation. 

For the next few weeks I am practicing what I preach. I will be away on vacation and will be completely unplugged so there will not be any Tuesday Tips or Facebook posts. I ask that you take this time to reflect and perhaps plan your own renewal. Take Good Care!

An Apple a Day Really is Good for You!

An Apple a Day Really is Good for You!

Fall is officially here and so isapple picking season. Wherever you live, make it a priority to go apple picking this year, there are multiple health benefits. Apple picking reduces stress, take in the scenic views, the fall colors, the sweet smells of apples and the bountiful fruit trees.

The health benefits of apple include improved digestion, prevention of stomach disorders, such as gallstones and constipation, liver disorders, anemia, diabetes, heart disease, rheumatism, eye disorders, a variety of cancers, and gout. Furthermore, they can prevent the onset of Alzheimer’s and Parkinson’s disease. Finally, they aid in dental care and skin care.

There is a long list of health benefits attributed to apples is due to the wealth of vitamins, minerals, nutrients, and organic compounds that are found in them. These important nutritional elements include vitamin C, Vitamin B6, and riboflavin, as well as minerals like potassium, copper and magnesium. Apples are also very good sources of dietary fiber, and a single serving provides 12% of the daily fiber requirement.

Besides just biting into a fresh sweet juicy apple, you can make applesauce, apple butter, apple crisp and of course apple pie, just to name a few. 

You can see why the expression, an apple a day keeps the doctor away is still relevant today and every day as the apple is the perfect fruit!

World Gratitude Day

Tomorrow, September 21st is World Gratitude Day. It was created in 1977 by the United Nations Meditation Group to express appreciation for the great things that individuals and groups do.

World Gratitude Day is your opportunity to show your gratitude and appreciation.

It’s a time to celebrate your existence, your passions, your family, your friends, our local hero’s and all the little things that bring joy into your everyday life. 

What do you value? Who do you appreciate? How do you express your gratitude to others?

It’s a day to let your loved ones know how much you appreciate them. It’s a day to surprise someone by doing something nice for them or give them a thoughtful gift when they least expect it. 

Keep a gratitude journal, wake up with a plan to be grateful and to show your gratitude.

If you would like to explore more on being your BEST or finding better life balance, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Super Walnuts!

Super Walnuts!

Looking for a new “Super Food” Try Walnuts! Walnuts are considered as a power food since they are believed to improve body stamina and lift our spirits. 

September is a month of new beginnings and as a result it is easy for us to get run down and overwhelmed with all that we have going on. We need to power up with the right food!

An ounce of walnuts has four grams of protein, which fills you up and helps keep blood-sugar levels steady and two grams of fiber, which also helps fill you up, plus it's a good source of magnesium. High levels of magnesium have been linked to reduced symptoms of depression.

Here are some fun facts about walnuts. Walnut trees have been known to mankind since 7000 B.C. Two-thirds of the world’s walnut are produced in California. There are 4 grams of protein in one ounce of of walnuts. Some of the minerals that are rich in walnuts include, calcium, iron, magnesium, potassium, sodium, zinc and copper.

Walnuts also contain cell- protecting antioxidants and are low in carbohydrates which means they wont cause a spike in blood sugar and insulin. Most of us find ourselves crashing around 3pm in the afternoon and often look to grab a sugar treat to give us that high back. Try grabbing a handful of walnuts instead and you will feel fuller and happier. 

Time to Hit the Reset Button

Time to Hit the Reset Button

There's usually two times in the year when people look for new beginnings. One is January 1st and the other is September when it is the start of a new school year. 

Whether or not you are going back to school, the memories of those first days of school sticks with you for a lifetime and so does the feeling that September is about starting a new.

If you have been putting off a project, or getting back into a healthy routine, or making yourself a priority, now is the time to hit the reset button. If you wait for the perfect conditions, you will never get anything done. 

Embrace the change of the seasons and the start of the new school year. New beginnings are exciting!

If you would like to explore more on Hitting the Reset button or making better life choices, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Healthy Choices 4 Life

Healthy Choices 4 Life

When I created my company Healthy Choices 4 Life two years ago, I did so with the purpose of helping people make better, healthier choices in life. Thankfully we are all blessed with free will so that we can make choices. What does making healthy choices look like in your life? 

For me, it means I choose to be happy. I choose to be grateful. I choose to eat healthy. I choose to exercise and take care of my one and only body. I choose to love and care for my family. I choose to be kind to others because unless you are walking in their shoes you don't know the struggles they are facing. I choose to smile and make someone else's day happier. I choose to be of service and give back to my community. I choose to be a role model.  I choose to start each day happy even when there are days when it's hard to get out of bed. When I am struggling, I choose to keep putting one foot in front of the other. I know that there are some days that are harder than other days, but I choose to be present, to be alive and I choose living my life and being thankful for the people in my life.

 We all have choices, what do your choices look like? 

If you would like to explore more on being your BEST or making better life choices, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

August 16th is National Tell a Joke Day

Did you know that August 16th is National Tell a Joke Day? While the origins of this hilarious day are unknown, we can all safely assume that the creator of this unofficial holiday was aiming to make the world a happier place by encouraging people to tell and listen to jokes.

Laughter is often said to be the Best medicine. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

So why not laugh a little today and share a joke, here’s a few to get you started.

Q: "What's the difference between a guitar and a fish?" 

A: "You can't tuna fish." 

Q: Why can't you give Elsa a balloon?

 A: Because she will Let it go. 

Q: How do you make a tissue dance? 

A: Put a little boogey in it! 

Q: Did you hear the joke about the roof?

 A: Never mind, it's over your head! 

Q: Why didn't the skeleton go to the dance? 

A: Because he had no-body to go with. 

If you would like to explore more on being your BEST or finding better life balance, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

I Can and I Will

I Can and I Will

There’s an expression that says if you are tired of starting over stop giving up. What does that expression meant to you?  How does that expression apply to you in your daily life? 

For me I can relate to it on so many levels. Often when you are always fighting the battle of the bulge so to speak, you can easily fall into that trap of starting over because you gave up or fell off the wagon with choosing healthy food choices or for that matter, healthy drink choices. Then once again you are faced with starting over or as they say getting back on the wagon. It is easy to fall into that trap of feeling that you are living in the ground hog day movie. 

Which brings me back to that expression, if you are tired of starting over stop giving up. Tell yourself I can and I will. Take control of the situation be a Champion not a victim. Ask yourself what will your choice be? How canI not give in, How can I be strong, How can I choose a healthier lifestyle for myself? 

If you would like to explore more on being your BEST or finding better life balance, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Let's Walk

Let’s Walk

Fitness trackers have become a household name.  A recent study showed that there is a discrepancy between which trackers are the most accurate and Fitbit came out on top as being the most accurate in the majority of studies.  Why use a fitness tracker at all and how many steps a day should you really be aiming for? 

New York Times columnist and Nobel laureate Paul Krugman uses a device to record his steps. he wrote in his blog,“What fitness devices do, at least for me, is make it harder to lie to myself.” Technology helps to keep us on track and accountable to ourselves.

I too use a fitness tracker and would have to agree that it keeps me accountable to myself and it pushes me to keep moving and to make sure I schedule time into my day to walk. Often I will park my car further away in order to reach my goal of 10,000stepsor choose to walk and not drive at all or take the stairs instead of the elevator.

Speaking of 10,000 steps, if you walk at least 7,500 steps a day, you’re in the ballpark because you’re likely to be meeting the national guidelines. The idea of walking 10,000 steps actually originated in 1965 when the Japanese pioneered and popularized the 10,000-a-day rule when a man named Y. Hatano put forth an early version of a pedometer called the "manpo-kei," which in English translates to mean "10,000 steps meter.”

Waking has so many health benefits not just for your body but for your mind as well. Walking is one of my favorite activities to clear my head if I am walking alone, I put on my headphones and listen to my favorite tunes. If I am walking with a friend it’s great to chat along the way and before you know it you have walked 10,000 steps or more. The 10,000 steps is just a guideline, the more you walk the better it is for your health. I strive for this guideline everyday and more because I have come to love walking and the effects it has on my mind, body and spirit. 

If you would like to explore more on being your BEST or finding better life balance, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

All or Nothing

Today is  All or Nothing Day. How will your day go? Will you have it all....or nothing. Either way, to participate in this special day, you must be “ALL IN ”. 

I recently had rotator cuff surgery to repair my torn rotator cuff and I am in the throws of going to Physical Therapy. I am definitely ALL IN! I know that I have to give it my ALL every day or I will not heal, I will have Nothing if I am not ALL IN and Give it my ALL.

Take a moment today and ask yourself, am I all in? Will I go for broke? Can I push myself until I cannot go any further. Can I give 110% or more? Will I give it my ALL to not only get the job done but to know that I gave it my All, the Best that I can give and I am Better for it!

If you would like to explore more on being your BEST or finding better life balance, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Journey of Healing

Just about everyone has walked this journey of healing. It’s often not an easy road to travel, but undeniably a necessary one. Often times it is a lot longer that we feel we can endure but non the less, we all need to dig deep within ourselves, find the patience needed to overcome whatever injury or illness that led us on this path and have faith that the body will heal itself. 

Our body heals from within and is aided by the love of our family and friends who support us on this journey. Have faith, lean on your friends and family and know that you will soon be on your way to recovery. 

Slurpee Day

Slurpee Day

July 11, 7/11 is National Slurpee day. You can go into any 7/11 store and get an 8 ounce slurpee for free.

An 8-ounce Slurpee contains 18 grams of total carbohydrate, with 18 grams coming from sugar. Although the body treats the sugar from a Slurpee the same way it treats sugar from an apple, the apple contains other nutrients that promote health such as fiber and vitamins. Even though Slurpees are a source of energy -- carbohydrates are your body's primary source of energy -- the energy from Slurpees comes without any healthful nutrients.

You can still celebrate the day by making your own slurpee or slushie. Fill an 8 ounce glass with crushed ice, place that in a blender with a cup of your favorite fruit, and 4 ounces of juice. I made mine with Acai juice and a cup of blueberries. You have cut the sugar in half and added the all important fiber with the fruit. Summer is the time of year for sweet treats and there is no need to deny yourself, just swap out the sugary treats for healthy ones. 

If you would like to explore more on making healthy choices in your life or finding better life balance, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com .

Heat Wave

Heat Wave

This upcoming week is supposed to be one of the hottest weeks of the year. Extreme heat can be a dangerous situation for many people. It is very important to stay hydrated. As summer temperatures hit, here are a few tips.

– Drink enough water to prevent thirst. Start drinking before you feel thirsty.

– Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow.

– Drink all fluids, including tea, coffee, juices, milk and soups (though excluding alcohol, which is extremely dehydrating). The amount of caffeine in tea and coffee does not discount the fluid in them, even if they have a slight diuretic effect, according to the most recent report by the National Research Council's Food and Nutrition Board.

– Eat at least five cups of fruits and vegetables per day for optimum health, as they all contain various levels of water and the all-important nutrient potassium. Good choices for fruit and vegetables that are hydrating, include, watermelon, grapes, tomatoes, cucumbers, celery, strawberries, and cantaloupe.

– Try to exercise either early in the day or early in the evening when the sun is not as strong.

Last but not least, take it slow, don’t overdue anything, pace yourself and keep hydrated.

If you would like to explore more on what your life balance may look like contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Personal Slogans

Personal Slogans

“I cannot remember a time when the Golden Rule was not my motto and precept, the torch that guided my footsteps.” ~ James Cash Penney

Personal slogans or mottos act as torches that guide footsteps when and where footing is precarious and unsure. They point us in a direction and remind us of the direction we mean to travel when sidetracked or detoured off our course.  They are a faithful friend that walks besides us on this journey of life.

We can learn a lot from other people’s mottos. They can inspire and motivate us to take action, to overcome obstacles and keep working toward our goals, persevering even in the face of overwhelming opposition. 

They inspire us to live up to our highest selves, to reach inside and pull the best within us. 

So what’s your personal slogan or motto? What inspires you to take action or as Maya Angelou says and one of my personal favorite slogans, “Try to be the Rainbow in someone’s cloud”,  or “We may encounter many defeats but we must not be defeated”. 

If you would like to explore more on finding your personal slogan in your life and what that really looks like, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Summer is here and so is Salad season and healthier eating, Enjoy~

Healthy Salad

Salad:

    •    1 1/2 cups organic spinach leaves

    •     1/2 avocado, sliced into pieces

    •    1/3 cup organic cherry tomatoes, sliced in half

    •    1/3 cup organic blackberries

    •    1/3 cup raw pecans

    •    1/3 cup pomegranate seeds

Dressing:

    •    1 Tbsp avocado oil

    •    1 tsp apple cider vinegar

    •    1 tsp balsamic vinegar

    •    1 tsp fresh lemon juice

    •    Sea salt and pepper to taste

Instructions

    1    In a large bowl, add all of the salad ingredients.

    2    In a mason jar, add all of the dressing ingredients.

    3    Shake the jar well until all of the ingredients have been combined.

    4    Drizzle the dressing on top of the salad.

    5    Toss the salad so all of the ingredients are coated with the dressing.

    6    Serve and enjoy!

If you would like to explore more on what a healthy diet looks like contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

June is National Fresh Fruit and Vegetables Month

June is National Fresh Fruit and Vegetables Month, it’s a perfect opportunity to re-introduce a healthy portion of vegetables and fruit into your diet. It’s a great opportunity to take pause and reflect on what your daily diet looks like. Are you eating too many carbs, how many meals are fresh fruit and vegetables a part of your meal? Farmer’s markets are plentiful this time of year, enjoy the sweetness and abundance of fresh fruits and vegetables. Try a new recipe that incorporates vegetables, make a new dessert that incorporates fresh fruit. Make the most of what this time of year offers you. 

If you would like to explore more on what a healthy diet looks like contact me for your FREE consultation @ mary.healthychoices4life@gmail.com

Change

“If you don't like something, change it. If you can't change it, change your attitude.” Maya Angelou

Maya Angelou is one of my favorite poets. Her words touch me to the core. They inspire me to take action. Who inspires you to take action, who inspires you to change your attitude?

 So often as Angelou says we may not like something and may not be able to change it, but we can always change our attitude towards it. 

Change is the heartbeat of growth. Always remember that you and only you are the author of your life.

If you would like to explore more on change in your life and what that really looks like, contact me for your FREE consultation @ mary.healthychoices4life@gmail.com