How do you deal with stress?

Stress, like much of our evolutionary software, served a practical purpose for our distant ancestors but now poses a significant health challenge in a modern context. Stress, at its most basic level, is a survival response. When we feel threatened or in danger, our body produces chemicals & hormones designed to help us fight or take flight.

 In small doses, this response can save our lives. In large doses over a long time, however, we can suffer a number of consequences. Under stress, our bodies temporarily suspend the normal function of otherwise important systems—like immunity and digestion—much like Captain Kirk in Star Trek might divert all of his ship’s energy to forward shields in the heat of battle. Outside of battle, the rest of the ship needs to run normally if the crew is to function efficiently and productively.

 According to the Mayo Clinic, stress can lead to a number of health complications, like anxiety, depression, heart disease, & memory impairment. Managing your stress can also be a key factor in reaching & maintaining a healthy weight in addition to getting healthy, restorative sleep.

 As it is with nutrition, exercise, & sleep, failing to create a healthy mind will cripple the progress you have made in other areas of your life & may even undo the good work that you have done. The sooner you address the stress in your life, you can enjoy a peaceful, fulfilling life. You may discover that your stress comes from within, from your job,or from certain influences within your community. But I would be hard-pressed to believe that there is not some facet of your life—if not several—that is causing you stress.

 According to the American Psychological Association, 22 percent of Americans report suffering from “extreme stress” & more than half (53 percent) of Americans reported that stress was the source of personal health problems. On top of that, in a survey conducted by Harris Interactive (on behalf of Everest College), 8 out of 10 people reported that they are stressed about their jobs.

 We suspect these statistics don’t surprise you. The way stress affects us is generally pretty easy to see. At its core, stress is usually a combination of fear & unhappiness, two emotions that can rob you of your ability to make informed decisions about your health & can derail you from living a life that you feel is fulfilling.

Part of our daily reading for the Health Challenge

You can create health in your life, and that health can be lastingly vibrant if you approach the process open-minded and prepared. The reality of most resolutions failing is rooted in the power of habits. Joining a gym and starting a diet are easy. Keeping up with them is hard. This is why: your body is programmed to run automatic routines. Creating health means reprogramming those routines to favor health over disease, but a bad day or a strong temptation can derail the best of intentions. Creating Optimal Health in your life is really about organizing your life around the key areas (physical, mental and financial health), empowering you to create well-being and making sure that your daily choices support those long-term objectives!

This was part of our daily reading for our meltdown challenge today. I hope that it inspires you as it did me. Forming new habits are hard but with someone (ME your health coach!!) holding you accountable and encouraging you along the way it can be easier! Contact me today if you want to know more about our program!

skidzwifecreations1@yahoo.com

#healthyforlife #healthcoach #gethealthy #doitnow

To work out or not work out?

A very common question that I have received since becoming a health coach is about my work out schedule. I decided to post for a week my activities. I try to hit at least 10,000 steps or around 5 miles a day in. I add other things in as well but definitely do not have a set schedule as of right now. 

Keep in mind that the key to losing weight and burning fat is focusing on WHAT and HOW you eat.

80% watching what you eat 20% physical activity. 

This was my Total today. I did a 2 mile trail run with the kids and Maverick plus daily activities. 

Another reason why I became a health coach

One of the biggest things that I miss about nursing is helping my patients. I love the chance to help one person at a time get healthy. It doesn't matter if it is weight loss, stress relief,  better sleep or all of the above. #healthcoachingrocks

Oil pulling week 1

Week 1 is complete. 

My observations :

1. Whiter teeth

2. Clean feeling mouth

3. Decreased bad breath (I will have to ask my husband to verify that fact!)

4. This is big for you allergy sufferers! I have noticed that it has helped drain more mucous in the morning and helped me breathe easier! 

Stay tuned....I will post when I reach the month mark too!

What do you like to do to stay healthy?

I don't know about your drive to work out, but mine is pretty low. I generally like sports that are going to be fun for me as well as good for my health. I am very thankful to have found a kickball team to participate on. Now before you laugh, it is a real sport and it is very challenging....broken ankles, wrists, feet, etc challenging! I have come to rely on my seasons of this sport for my stress and comedic relief.

What's your favorite sport?

Oil pulling

I have started and stopped this process several times in the past, but I want to really give it a go in 2016 to see if there really are health benefits to it.

What I noticed when I was oil pulling somewhat regularly. 

1.whiter teeth

2. cleaner teeth

3. a decrease in bad breath

I am looking forward to making it part of my morning routine and in reporting how it makes me feel to y'all.

Anyone else care to chime in???

Here are a few articles that I have found helpful in the past!

10 Tips for Making Oil Pulling Work

1. Start first thing in the morning on an empty stomach.
2. If using coconut oil, melt it first, or let it melt in your mouth. I sort of “chew” it until it melts.
3. Use less oil if it feels like it’s too much.
4. Keep the oil in the front of your mouth – don’t gargle with it. You will have a mouthful of liquid by the end from the oil and the extra saliva.
5. If your mouth and jaw get tired, take a break and let it sit without swishing in the front of your mouth.
6. Try doing a small task that takes between 5-20 minutes – folding a load of laundry, taking a shower, checking emails, packing your kids’ lunches, vacuuming the living room, etc.
7. Be sure to do it long enough so that the oil and the enzymes in your saliva interact.
8. Spit the oil into the garbage can, not in the sink to prevent it from clogging pipes.
9. Swish really well with salt water afterward.
10. Brush your teeth and floss as normal. (I use a homemade toothpaste.)

http://helloglow.co/oil-pulling/

10 Benefits of Oil Pulling – From various sources.  Why to gargle with oil.

• Oil pulling is thought to remove toxins in the body and improve overall heath.
• Swishing with coconut oil whitens teeth, improves morning breath,  and improves oral health. In some studies, oil pulling reduces Streptococcus Mutans bacteria, a significant contributor to tooth decay.
• Oil pulling increases energy.
• Swishing with oil is believed to balance hormones and help with hormonal issues.
• Less jaw pain.  TMJ sufferers have reported less jaw pain from oil pulling.
• Improves skin conditions.  After oil pulling some have shown improvement in acne, Keratosis Pilaris, Psoriasis and Eczema.
• Alleviation of headaches and hangovers occurs with oil pulling.
• Gargling with oil boosts the immune system.
• Oil pulling may prevent heart disease.
• Swishing with oil is believed to reduce inflammation

http://www.chachingqueen.com/benefits-of-oil-pulling-swishing-coconut-oil-every-morning/#_a5y_p=3241224

Are you ready?

I am so ready to help you reach for the stars and your new health goals! Are you ready to take the first step? Please let me know when we can chat to find out what program would be best for you! 

Skidzwifecreations1@yahoo.com 

Yum! This is going on the meal list for the month!

Time to try some new recipes for the New Year!

Garlic Margherita Chicken & Zucchini

1 lb chicken breast, or tenders cut into 1" pieces
1 tsp olive oil
1 large garlic clove, crushed
1/4 tsp sea salt
Ground black pepper, to taste
Zucchini & Tomatoes:
1.5 lbs zucchini, cut into half moon shapes
1.5 cups fresh, halved grape tomatoes
1 tsp olive oil
1 large garlic clove, crushed
1/2 tsp sea salt
Ground black pepper, to taste
Garnish:
1/4 cup fresh chopped Basil
A sprinkle of reduced fat Italian  cheese such as natural parmesean (optional)

Are you ready?

2016 is about to be here. Is this the year that you take charge of your health and life? I would love to help you set and meet your goals! Together we can accomplish anything! 

Real people real health

Celebrating how Sweet Health can be in your life! This picture represents the amount of weight he lost!!!

Here is what Eric had to say, "Over four years ago, I lost 100 lbs. Now that I hold this 100 lbs of sugar, It totally makes sense why my back, neck, knees, & feet were all hurting. Not to mention High Cholesterol & blood pressure. Today all my levels are great and no more pain. Most of all, its what my kids have said and keep thanking me for the change, thats the big blessing."

Reach out to me if you would like to know more about our program.

Skidzwifecreations1@yahoo.com

Let's make life amazing!

It's absolute truth that life is full of ups and downs. My job is to be here through them both for you! Together we can work through the highs and lows. While we are doing this, we can get you healthy for life so that you can deal with the awful, ordinary, and mundane.

Tomorrow's Zoom Call to a Healthy Life!!

We invite you to join us THIS Sunday night (December 27th) for an encore of our #MOMBOSS presentation. Join us from 5:00-5:45 pm pacific - from your phone or computer!

You will get to hear from SEVEN "Mamaprenuers"/Certified Health Coaches/ #mombosses who have created executive incomes while working from home and living life full out with their families! We live integrated lives and we are excited to share our personal transformations!⚓️

We would love to have you on our team and help you live out your dreams and fulfill your purpose on this planet while raising up the next generation!‍‍‍‍‍‍‍‍‍‍‍‍

We will focus on helping you create a healthy body, healthy mind and spirit, and healthy finances in this coming ...year by plugging into our one-on-one coaching, group mentorship and team trainings!

Sound fantastic and interesting? Join in on the conference call and see if this is a fit for you?

Contact me at skidzwifecreations1@yahoo.com for the information!

Holiday Eating/weight loss

A very merry belated Christmas!!

I hope that this post finds you well and that you haven't overindulged in too much Christmas treats. I had planned on posting a ton of tips to help you make better choices for your health and weight.

They would have went something like this

1. Go to parties with a somewhat full stomach

2. Make sure that you are drinking plenty of water. BEFORE, DURING, and After.

3. It's ok to say no thank-you and choose a healthier alternative.

Just to name a few.....I will post a few more before New Years.

Now how did I do for our Christmas? Let me tell you, I LOST a ton of weight!! Before you congratulate me though, let me tell you I don't recommend the stomach virus that I had to do it! I most definitely would love a do-over on this Christmas but thankful to be on the other side of BLAH bug!

Believe in yourself!

Accountability

I have most definitely found this to be true in my spiritual and personal life. I'm looking forward to holding you accountable to achieving your personal health goals in 2016.

Here's to an uplifting new year with a healthy new you!

Not a morning person? Yeah I'm not either!!

Tips for Waking Up Early from a Deep Sleep

1. Lay out the clothes you plan to exercise in the night before and set your socks and shoes in front of your bed.
2. If it’s comfortable, go to sleep in your sports bra and running shorts. That way, half the work is already done when your alarm goes off.
3. Whether you’re using a phone or alarm clock, put it far away enough so that you have to get out of bed to turn it off.
4. Set a bottle of water close to your alarm clock, preferably with some lemon juice in it. Also, keep some no-bake energy bites nearby. You’ll need those first thing.
5. When your alarm goes off, DO NOT HIT THE SNOOZE BUTTON! and dont go back to sleep.  I really can’t stress this one enough. Just don’t do it. Set the alarm for the latest time possible, so you trick your brain into thinking you’re in a hurry, rather than thinking, “I can sleep for 10 more minutes.” That 10 minutes won’t make you less tired. It will, however, turn into 20 minutes, then 30 minutes, then no workout for you. Trust me on this one.
6. While you’re up, grab that bottle of water you set aside the night before and drink a good amount. The lemon juice will kick start your metabolism and help your body wake up faster. Then eat an energy ball or two. Chewing will let your digestive system know it’s time to start working, and the protein-packed bites will fuel your workout.
7. Before you even think of heading back to sleep, put on your sneakers and the rest of your workout gear. Put in your headphones and start listening to some music. Now you’re ready to go before your brain has figured out what just happened.

 Pin it here:  https://www.pinterest.com/pin/173810866846851858/
View the whole post here: http://www.youmefit.com/waking-up-early/

Grace not perfection

Remember that your journey is specific only to you! Be accountable but make sure that you are setting realistic goals for your age, health, and life.

Are you on empty?

Take the time to take care of yourself! It doesn't matter where you are in your life journey, it's never too late to start. I am guilty of this in over extending myself and not having anything left to give. 2016 will bring new boundaries for me so that I can take care of myself and better minister to my family.