For most women, February means three things: red or pink hearts, chocolates and all things related to Valentine’s Day. Yes, it is celebration time again…sweet delights! Did you know that 58 million pounds of chocolate is sold during this time of the year?
It is a pure delight to celebrate love and friendship in February.
On another note, the Centers for Disease Control and Prevention (CDC) calls it the American Heart Month. This is what Kathleen Sebelius of Department of Health and Human Services said:
“Heart disease takes the lives of far too many people in this country, depriving their families and communities of someone they love and care for—a father, a mother, a wife, a friend, a neighbor, a spouse. With more than 2 million heart attacks and strokes a year, and 800,000 deaths, just about all of us have been touched by someone who has had heart disease, heart attack, or a stroke.”
To bring awareness, here is a video by Elizabeth Banks for goredforwomen.org about the number one killer disease:
At the Total Wellness Doc, we take our Total Wellness very seriously. Let’s look at 5 ways to a healthy and happy heart for men or women of any age.
Simple tips you can follow daily for a healthy and happy heart:
#1 Love and gratitude- there is power in love and gratitude. The greatest success book says perfect love casts out all fears. The act of love and words of gratitude can bring healing or enrich relationships. It brings harmony and respect for families and friends. It has the power to heal our body, mind and soul. The opposite of love could be hate or criticism that will result in fear and doubt. Guard your heart today.
A spirit of gratitude can truly change your heart. Mommies and Daddies, if you have ever seen the Veggie Tales episode’s Madame Blueberry, you can see how gratitude can change a heart. Check it out on Netflix or buy it on Amazon, it’s a great reminder.
Action for today: Show your love and gratitude to your loved ones. It will bring you joy and change the atmosphere of your home.
#2 Physical Activities- much has been said about physical activities and many of us try hard to schedule them in our daily lives. There are many activities that do not require expensive equipment or club memberships. For example, we can start walking, jogging, swimming, tennis and/or stretching. According to CDC, physical activities can help
• Control weight
• Reduce risk of cardiovascular disease
• Reduce risk for type 2 diabetes and metabolic syndrome
• Improve mental health and mood
• Increase chances of living longer
Action for today: Take a walk around your neighborhood for 15 minutes.
#3 Lifestyle and habits- Eating out and fast food are convenient but if we eat out and have fast food on a regular basis, the habit might ‘kill’ us. A habit that is sure to increase blood pressure, increase risk of cardiovascular disease, cancer and rapid aging is smoking. (Please read my article on smoking). Another dangerous habit is excessive alcohol intake.
Studies show that people who have excessive alcohol drinking habits are more likely to have high blood pressure and risk damaging their organs like the liver, brain and heart.
A quote to encourage you if you have been struggling with these habits:
You have to decide what your highest priorities are and have the courage – pleasantly, smilingly, non apologetically – to say ‘no’ to other things. And the way to do that is by having a bigger ‘yes’ burning inside. The enemy of the ‘best’ is often the ‘good.’ ~Stephen Covey
Action for today: Seek help or join a support group if you have addictions.
#4 Stress- Stress is normal but too much stress will be harmful to our health. A physical or emotional change could cause stress. Do you know your ‘stressors’? Some emotional warning signs of stress are depression, anxiety, crying, mood swings, nervousness and irritability.
Action for today: Try Aromatherapy. Young Living Essential oils has some of the most pure and exotic blends of aromas that can help you DE-STRESS. Try our branded StressAway, Peace and Calming and of course our Valentine’s FAVORITE Joy Essential oils. Joy is an uplifting blend of pure essential oils that creates magnetic energy and may bring happiness to your heart.
#5 Food- American Heart Association wrote about the dangers of saturated fat, trans fat and cholesterol. Their recommendation is less than 7% of total daily calories on saturated fat, less than 1% of total daily calories of trans fat and less than 300 mg a day of cholesterol for healthy adults. Do you know what you are eating today?
Action for today: Please read our article on Top 10 Tips to Keeping a Food and Nutritional Journal for Total Wellness. Keep a food journal and track your progress.
A nutritional supplement to get your hands on is Ningxia Red. NingXia Red is known to promote stamina, gives more energy and reduces stress.
Every February, we celebrate Valentine’s Day with those we love and cherish. Would you like to do that for many more years to come? Let’s make some simple changes and follow these simple tips to a healthy and happy heart.
Your comments are important to us. Please leave yours below.
Dr. Mary Starr Carter is known as the Total Wellness Doc. She has been training individuals about Natural Health Solutions for over 18 years. She is trained as a Chiropractor and has studied under the world’s foremost leaders in natural medicine. She is a mother and a wife and helps thousands use simple wholistic approaches to health and wellness.
Can indulging too much and giving too much spoil our children? We know there is not a complete parenting manual out there in the marketplace today. Sometimes parents follow the steps in a parenting book and still find it frustrating to have failed in some areas. Me too.
With modern conveniences, busy lifestyles, overscheduled children and demands from every area…are we aware of what is important? How can we cut through the noise and distractions and focus on raising responsible children who know their boundaries? Establishing boundaries that encourage and promote freedom to be who they are designed to be?
When my daughter was four, I brought her to a dance studio against her will. Then she turned five, I sent her for piano lessons because almost everyone was doing that. When she was seven, it was time for violin. The ‘well-intended’ activities turn into family feuds when the ‘good daughter’ would not practice or hated piano and violin.
In frustration I yelled across the soccer field to my husband, “Look, she is just standing at the soccer field, not kicking the ball!” We have come a long way, in fact seven years of ‘remodeling our parenting skills’. Through mistakes and many frustrations, we have enforced certain rules upon ourselves (the parents) and now the children are less scheduled and are very much growing in the way they should go….
Realize parenting is about our own personal growth, boundaries and our own lifestyle. After all, children look up to us and are modeling what we are doing. Now, we believe in parenting like a mentor, a coach who does the very things expected from the children. Now we have authority, as we model and live life with honesty and boundaries…raw in front of our children.
These are seven ways we are teaching responsibilities and boundaries:
1. Learn to do things on your own. We can show you once or twice. Then you have to take over and do it yourself. There is a difference between a close relationship with my children and dependency. They are to do assigned housework and clean their bathrooms. “Live with your own trash if you want to” philosophy. I don’t want an adult child that depends on me to provide or do certain things for them.
2. Learn that life is not a bed of roses. Life can be difficult and has obstacles. I share with them the obstacles I’m facing and how certain things that were expected did not turn out the way I wanted.
3. Learn to cope with disappointment, struggles and unhappy situation. Life is not always a happy time and easy time. However, we can command our soul to be happy and cope with the disappointment.
4. Learn to work and move forward. We are made to work, for nothing will drop from the sky. Nice things cost money to buy. You need to make the money to support the lifestyle you want. There is a big difference between a Bugatti and a Toyota made car.
5. Know there are consequences to everything. There is no bailing out in our family when enough warnings are given about the consequences of certain actions or behavior.
6. Curb the need for immediate gratification. With lots of conveniences it is easy to feed ourselves and get immediate gratification for almost anything. They are told the difference between convenient food and food made from scratch.
7. Our children want to be treated well and respected. They are watching us. Do we respect spouse, friends, co-workers, and ourselves and ultimately do we respect them?
I believe the English idiom the apple never falls far from the tree says a lot about parenting responsible children. The bible says train up a child in the way he should go, and when he is old he will not depart from it (Proverbs 22:6).
This year, what words are you speaking over yourselves and your children? Questions to help us move forward:
1. Do we have an entitlement mentality? For example, I deserve to have a healthy body without putting some work in getting nutritional food into my body.
2. Do you procrastinate on projects? For example, are you still waiting for the right time to get a home business going. There is no perfect or right time. The time is now.
3. Are you waiting for the government to make your life better? For example, you are waiting for a pay raise and you have not increased your skills for the last 20 years. You are using the same skill 19 times over without new skills.
If the answers are yes, we need a change. Do you have children that have similar traits as the three illustrations above? I am still learning and growing in these areas and making sure I follow through. To raise responsible kids, I have to be a responsible adult.
To have a healthy body, I put clear boundaries to differentiate between the good nutritional food and supplements and the bad. Please leave us a comment below. We would like to hear from you.
Claudia Looi is a copywriter, travel and web content writer. She’s dedicated herself to helping entrepreneurs create their online presence with email campaign, sales page and web content. A writer and traveler who has lived and worked in Kuala Lumpur, Auckland and New York in the travel industry for over 12 years and has had the luxury of traveling to almost 30 countries. Currently, her works include writing for tour operators, hotels, real estate, wellness and immigration consulting industries. When not working, you will find her reading or planning her next family trip with her husband and two teens.
Top 10 Tips to Keeping a Food and Nutritional Journal for Total Wellness
By Dr. Mary Starr Carter
Now that the celebrations are over, lots of us have eaten quite a bit more than usual in special family meals with cookies, pudding and pies. While we put away our Christmas decorations…the last thing we may want to know is to start a food and nutritional journal.
We may find ourselves drifting through life year after year with no personal agenda when it comes to food and nutrition. It seems like there is no sense of direction about food until we hear of some crisis… health related.
“I eat good.” “My diet is healthy” ” We don’t eat out at all.” These are some common things I hear when working with Health Coaching clients and then I have them keep a Food diary and we enter into a tracking system that tells us how much real nutrition they are getting every day…
The result of 90% of clients is a wake up call to see how they are really eating. Most people don’t realize that even when we are eating healthy we may not be getting enough nutrition. We have had pregnant moms and entire families think that they were eating only healthy foods to do this tracking and then realize they were still lacking some key nutrition.
It’s easy to forget about ourselves, particularly, giving attention to our food and nutritional intake. However, the new year can be a time to take a look deeply and time to bring out a “compass”…a flow chart, a cheat sheet, a journal…whatever we call it…let’s take control of our total wellness by keeping a food and nutritional journal this new year.
Here are 10 tips to help you jumpstart with a journal:
1. Start small. Remember the question how do you eat an elephant? One bite at a time. It is the same for starting a food journal. You start by taking small steps… you learn about food and nutrition while you journal. Write down what you eat for breakfast, snack, lunch and dinner. If you want an easier plan go to www.myfitnesspal.com this easy to use Free App can help you see exactly where you are in just a week. Use it for a month and things could really change for you.
2. Know your portions. We tend to eat bigger portions than we need. We can start by making our serving a little smaller each day. Instead of a baseball size meal, change it to a tennis ball size and eventually to a golf ball size. To assist with the visual serving size, get three of these balls and let them remind you of your portions.
3. Commit to reading and motivating yourself. Reading inspirational books like biographies and motivational books can help re-access our lives and change our outlook. Books are able to open doors for us to a world outside our own. For example, reading a book about Helen Keller who was blind and deaf. Her stories will inspire us to look beyond obstacles and limitations.
4. Plan your meal. A week with planned meals can help save money, time and help us eat healthier. If you plan your meal for the week, you will know exactly what you are having for breakfast, lunch and dinner. There is no second-guessing; you know how to balance your meal with proteins, carb, vegetables and fruits.
5. Create balance. Have time for work, play and enjoy your meal. Time for quietness just by yourself or just meditate and journaling. A food and nutritional journal can be combined with your journey about your life. This includes writing your thoughts for the day along with the food you enjoy.
6. Drink tea. A food journal does include your beverage and water intake. Drinking tea is a way to relax. Young Living has created a wonderful tea called Slique that has anti-oxidant value of green tea and lots of other goodies to help weight management. Have a cup before your meal each day. The English enjoy their afternoon teatime for a reason. This could be a well planned day for relaxation and satisfying your appetite.
7. Set free. Holding grudges and unforgiveness can obstruct our growth. To achieve total wellness, we need to forgive. Forgive ourselves, our loved ones and set our spirit free. Forgiveness Oil by Young Living helps while you are taking steps to forgive yourself and others who have hurt you. There is nothing more freeing than to power forgiveness.
8. Don’t stay idle. Idleness may lead to boredom and lack of purpose that eventually leads us to nowhere. It can be a time-waster and energy sucker. When we make an effort to build relationship with people, take time to exercise and journal, we place our energy on achieving something that will give us a sense of purpose.
9. Have a routine. Remember when our kids were babies? We set them up with a routine for nap, feeding and bathing. A routine helps children know what to expect at a certain time. Likewise, as adults with routines, we are able to expect ourselves to perform certain task. Setting up a daily routine requires a to-do-list. A to-do-list will help us track our time and also help us to have discipline to track our food and nutrition.
10. Get the journal and start writing. The journal can be any writing material that suits you. It may even be an excel sheet on your laptop. The key is to get going. Write down what you had for the day, why you eat it and how you feel and what are you going to improve or eliminate. Oftentimes, with an accountability partner we can create and stay with a new habit.
These are 10 tips to help you start a food and nutrition journal for 2017. Remember to add nutritional supplement to your diet from Young Living Essential Oil. What better way to start creating a healthier you now?
Let us know how we can assist you. Please leave your comment below.
Dr. Mary Starr Carter is known as the Total Wellness Doc. She has been training individuals about Natural Health Solutions for over 18 years. She is trained as a Chiropractor and has studied under the world’s foremost leaders in natural medicine. She is a mother and a wife and has helped thousands of her clients using simple wholistic approaches to health and wellness.
We publish newsletters and blogposts twice a week for our readers for general education purposes only. We cover topics that are related to achieving and maintaining total wellness which includes our emotional, physical, spiritual and financial health.