I am happy to announce that next year in January I will begin my weekly blog series. I will begin every month with an Intention and a word that you can meditate on for a month and be mindful of that word. Every week I will have health tips on Mondays, WELLNESS Wednesdays, FITNESS Fridays and CELEBRATION Sundays. Wellness Wednesdays will contain blog postings on health prevention and wellness maintenance. I will give you exercise tips and product reviews on Fitness Fridays. On Celebration Sundays, we will celebrate your accomplishments throughout the week.
|If you are not eating…||Could be Low in…||Eat more of…|
|Meat, Chicken, or Fish||Protein||Beans, lentils, tofu, lowfat dairy, nuts, seeds|
|Dairy||Calcium||Soy milk, enriched tofu, almond milk, broccoli, bok choy, kale, collard greens|
|Beef or Dark-Meat Poultry||Iron||Beans, lentils, peas, dark leafy vegetables, potatoes with skin, iron-fortified cereals|
|Beef, Pork, or Dark-Meat Poultry||Zinc||Eggs, lowfat dairy, whole grains, nuts, beans|
|Any Animal Products||Vitamin B12||Cereal , soy milk|
So, how did you do dear readers, with your Thanksgiving Day meal? I am sure you celebrated your holiday feast with family and friends and had a wonderful time. The turkey, stuffing, mashed potatoes, sweet potatoes, and all of the desserts was FANTASTIC! And, I bet you are STUFFED!
HOW ARE YOU FEELING TODAY? Are you feeling energized, exhausted, guilty? Don’t feel guilty that you overindulged. Remember Thanksgiving only comes once a year. What you can do for yourself is to head to the gym and exercise all of those post-Thanksgivng calories. Or if you are away from home, take a power walk for an hour. Or if you are planning on shopping today for those Black Friday deals, park your car far away (parking lot will be packed anyway) so you can get the extra exercise in and shopping is an indirect exercise since you will be walking in the mall from store to store.
Post some comments and let me know how your Thanksgiving was. Happy Exercising!
This post was from last year but I thought I would post it on this blog as we celebrate Thanksgiving with our families and friends.
More Than A Day
As Thanksgiving Day rolls around, it brings up some facts, quite profound. We may think that we’re inadequate, feel like we don’t ever have enough. But in truth, our riches abound, If we open our eyes and look around. We have friends and family we love; We have guidance from heaven above. We have so much more than they sell in a store, we are truly wealthy and blessed. So add up your blessings, I say; make Thanksgiving last more than a day. Enjoy what you have; realize it’s a lot, and you’ll make all your cares go away.
I really like this poem and it says so much more. My interpretation of the poem is we all need to feel gratitude for what we have each and every day. Even though Thanksgiving comes once a year, our blessings are abundant everyday. May you all have a Happy Thanksgiving and be grateful for all of the blessings that you have in your life.
In honor of Thanksgiving Day, I’d like to remind my readers the blessings they have in their life. I have an ongoing gratitude list and I list what I am grateful for each day. Having a gratitude list, helps me to see the greatness and possibilities in my life. My list looks like this:
- I am grateful for being alive.
- I am grateful for being in excellent health.
- I am grateful for my family.
- I am grateful for my friends.
- I am grateful for my lovely significant other, Eddie.
- I am grateful for having a great job that I love.
- I am grateful for finishing up at ICA.
- I am grateful for connecting with new people at ICA.
- I am grateful for being able to blog.
- I am grateful for Eddie’s wonderful family.
- I am grateful for having time to watch movies.
- I am grateful to have extra money to spend on Christmas gifts.
- I am grateful to have a significant other cook dinner.
- I am grateful to have my coaching certificate from ICA.
- I am grateful to be off from work on Thanksgiving Day.
- I am grateful to be watching the Macy’s Thanksgiving Day parade.
- I am grateful to have Thanksgiving dinner with Eddie tonight.
Om…….Om……Om……..I have recently re-discovered yoga again after a six month hiatus. This time I joined The Yoga Room in Astoria, New York. Yoga has helped me to strengthen my muscles and to help me with stress. I realized that simply breathing in and out help oxygenate our cells to give us increased energy.
My Health and Wellness Community of Practice leader at the International Coach Academy is a health and wellness coach and yoga instructor, Alexia Michaels. On her website, she listed the reasons why one should at least try yoga once.
1. STRESS RELIEF
Yoga reduces the physical effects of stress on the body. By encouraging relaxation, yoga helps to lower the levels of the stress hormone cortisol. Related benefits include lowering blood pressure and heart rate, improving digestion and boosting the immune system as well as easing symptoms of conditions such as anxiety, depression, fatigue, asthma and insomnia.
2. PAIN RELIEF
Yoga can ease pain. Studies have demonstrated that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain, and other chronic conditions. Some practitioners report that even emotional pain can be eased through the practice of yoga.
3. BETTER BREATHING
Yoga teaches people to take slower, deeper breaths. This helps to improve lung function, trigger the body’s relaxation response and increase the amount of oxygen available to the body.
Yoga helps to improve flexibility and mobility, increasing range of movement and reducing aches and pains. Many people can’t touch their toes during their first yoga class. Gradually they begin to use the correct muscles. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity, making more poses possible. Yoga also helps to improve body alignment resulting in better posture and helping to relieve back, neck, joint and muscle problems.
5. INCREASED STRENGTH
Yoga asanas (postures) use every muscle in the body, helping to increase strength literally from head to toe. And, while these postures strengthen the body, they also provide an additional benefit of helping to relieve muscular tension.
6. WEIGHT MANAGEMENT
Yoga (even less vigorous styles) can aid weight control efforts by reducing the cortisol levels as well as by burning excess calories and reducing stress. Yoga also encourages healthy eating habits and provides a heightened sense of well being and self esteem.
7. IMPROVED CIRCULATION
Yoga helps to improve circulation and, as a result of various poses, more efficiently moves oxygenated blood to the body’s cells.
8. CARDIOVASCULAR CONDITIONING
Even gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.
9. FOCUS ON THE PRESENT
Yoga helps us to focus on the present, to become more aware and to help create mind body health. It opens the way to improved concentration, coordination, reaction time and memory.
10. INNER PEACE
The meditative aspects of yoga help many to reach a deeper, more spiritual and more satisfying place in their lives. Many who begin to practice other reasons have reported this to be a key reason that yoga has become an essential part of their daily life.
I know, I know. I am a closet geek. In college, I can be found in the canteen socializing with everyone rather than actually attending class. I was ashamed to tell people that I was “studying” . I am a nurse turned computer analyst turned blogger. I am attending my very first Wordcamp this weekend. I spent two days volunteering my time to help stuff bags and alphabetize name cards. It was a great experience and I had the chance to meet many nice people. I am excited about this year’s Wordcamp NYC! If I like it enough, maybe I will go to Wordcamp 2010 in Boston.