What is the best time to exercise?

The best time to exercise is determined by you! While a number of studies have shown that exercising in the morning is best, just as many have shown that the afternoon is preferable. New research shows that the body will adapt and perform better if you exercise at the same time every day. 

Studies done with runners showed that those athletes who consistently trained at the same time as their race had better race times than those who trained at different times of day. 

So, if exercising early in the morning works best for you, exercise in the morning. If an evening sweat session is easier to schedule, commit to that. 

Happy exercising!

Inspiring Healthy Eating Habits in Children

I had an experience in which I witnessed a mother belittling her 15 year old daughter for being fat. She went on at great length about how the daughter clearly didn't care, would never find love, would never be attractive, would die early, etc, etc.

The kicker is that the daughter was a near carbon copy of her mother. Same size, same features, same demeanor.

Unfortunately, this mother's behavior was not going to solve the problem. When one gets right down to it, there is only one way to help children to eat well and maintain a healthy weight:

LEAD BY EXAMPLE!

Children, regardless of their age, learn from their parents. If you eat healthy foods, that will be their normal. If you eat unhealthy foods, that will be their normal. If you are active and regularly exercise, this will be their normal. If you sit on the couch every evening watching the latest episode of reality-TV-at-its-worst, this will be their normal. If you are constantly trying the latest and greatest celebrity diet, starving yourself to be skinny, or binging on junk food every few days, this will also become thier normal. If you want to inspire a change in your offspring, stop harping on them and focus on yourself.

Understand, however, that if you always eat perfectly healthy  foods, this does not automatically mean that your children will always eat healthy foods. There will always be influences outside the home that will occasionally lead them astray. The point is, however, that being open and honest and setting a good example are the best things you can do for your children. You, as a parent, define what is normal for your children.

Make a choice. What normal do you want to create?

My challenge for you is this: If you want to inspire your children to be active, eat healthy foods, and be physically fit, invest the time to become so yourself. Involve your children. Discuss what makes a food good (or bad) for you. Walk together. Play together. Grocery shop together.

It takes dedication and commitment, but I promise you it will be worth it. Both your health, and the health of your family, will benefit.

Easy eye make-up remover

There is a lot of talk out there about "greening up" your make-up routine. The idea is to eliminate unnecessary exposure to the array of chemicals found in many available cosmetics. 

Here is an easy (and inexpensive) first step for you:

Coconut oil not only smells great, but it also works as a very effective make-up remover. Simply take a little bit on your fingers or a cotton pad and rub in gentle circles over your closed eyes. Wipe the coconut oil off with a fresh cotton pad. Finally rinse your face with water and Viola! Make-up free and gorgeous.

Coconut oil is also a great natural moisturizer too, so the delicate skin around your eyes gets a double dose of TLC!

Setting Goals

January starts, for many people, with a list of goals. As the month goes on, many of those goals are unfortunately dropped. It is important in goal-setting to make sure that your goals are things that you really want, are achievable and are personal. 

Here are 5 questions to ask yourself when creating your goals:

1. What, specifically, do I want? Be very detailed in your goals, and make sure they are phrased positively. If your goal is to lose weight, specify how much and when by.
2. What impact will achieving this goal have on me? Make a list of all of the positive outcomes of achieving your  goal, as well as a list of all the things you won't have if you do not achieve it.
3. Am I 100% responsible for this goal? The answer should be yes. Goals are only achievable if it is something you are completely responsible for. If your goal is to lose weight, but you feel it is only achievable if your spouse prepares or purchases different foods for you, then chances are you will not be successful because you have given away the responsibility for your goal.
4. What talents, skills or resources do I need in order to achieve this goal? Make a list. You may already have all you need, but if not, find out what you need and make it happen. Even a simple step like signing up for a class or reading a book on the subject will move you closer to success.
5. Why is it important to me to achieve this goal? Make a list of all the reasons you want and need to make this change. The more reasons you have, the more likely you are to stay on track!

Asking yourself these questions every time you set a goal will increase your odds of success. Vague goals are difficult to accomplish. Get clear on what you want and you will be much closer to achieving it!

5 Benefits of Good Posture

Good posture has many health benefits. Good posture will:

1. strengthen your core muscles: a strong core is important in supporting your back. Good posture will engage more of the muscles in your back and abdomen, causing them to strengthen over time.
2. make you look smarter and thinner: good posture is associated with confidence, intelligence and attractiveness. Also, standing tall will stretch out your abdomen, rather than squishing it down and out, so you will look instantly thinner.
3. facilitate breathing: A slumped forward posture will compress the lungs, preventing you from taking deep breaths. This ultimately decreases your body's ability to supply oxygen to your cells and therefore decreases your energy levels and ability to carry out physical activities. Your brain also requires a lot of oxygen to function optimally, so full deep breaths will improve your concentration levels and problem-solving skills.
4. prevent ingrown toe nails: Poor posture can force pressure onto the corner of a toe nail, causing the nail to curve down into the skin. Ingrown toenails are not only painful, but they can also lead to infection.
5. correct jaw alignment: In order to maintain healthy teeth, as well as reduce headaches and pain associated with clenched teeth, your jaw needs to be in alignment. Good posture will allow your jaw to fall into a healthy position. Remember, the only time your top and bottom teeth should touch is when you are chewing.

10 Tips to Manage Stress

Stress is any reaction to a physical, mental, social or emotional stimulus that elicits a change in our behavior or thoughts. Stress both depletes nutrients and slows digestion. Chronic stress can lead to a number of health problems, including (but not limited to): weakening of the immune system, anxiety, skin and digestive problems, arthritis, Alzheimer's disease, diabetes, osteoporosis, obsessive compulsive disorders and cancer. 

Here are 10 tips to help manage stress:

1. Get regular exercise. Any physical activity will help to clear your mind and keep stress under control. The key, however, is to make sure it is regular exercise - exercising once a month will not do much to relieve stress.
2. Eat a diet or 50 to 75% raw foods. Fresh vegetables and fruits will supply valuable nutrients, and also contain flavonoids, which scavenge damaging free-radicals.
3. Limit intake of caffeine, as it contributes to nervousness and can disrupt sleep.
4. Avoid processed foods and foods that can stress the system, such as: artificial sweeteners, carbonated soft drinks, chocolate, fried foods, junk foods, red meat, sugar, white flour products, alcohol and any foods that contain preservatives or heavy spices.
5. Get adequate sleep each night. The less sleep you get, the more stress will affect you and the more your immune system will weaken.
6. Pursue a hobby. Hobbies can have great stress-relief benefits. Never feel guilty about taking time to do something you enjoy. Your health is important. 
7. Practice deep breathing or meditation.
8. Avoid alcohol, tobacco and mood-altering drugs. While they may provide temporary stress relief, they are not going to help with the problem and will ultimately cause more stress on your system.
9. Learn to laugh. Don't take life to seriously. 
10. If you feel you cannot handle the stresses in your life, please consider seeking outside help. A qualified counselor or practitioner may be able to help you handle your problems and learn effective stress-reduction techniques.

Detox Bath

Every day, we are exposed exposed to chemicals. Our bodies have an amazing ability to clear these from our system,  but over time a build-up can occur in our systems, leading to potential health problems. 

All of the following have been linked to toxicity: Parkinson’s, Alzheimer’s, dementia, heart disease, chronic fatigue syndrome, fibromyalgia, cancers, autoimmune diseases, food allergies, digestive diseases, menstrual problems and skin problems.

There are many detox programs and cleanses out there, but many are complicated and can be dangerous if not done properly. So, why detox? While it is impossible to avoid toxin exposure altogether, we can both reduce our exposure and improve our body’s ability and efficiency in eliminating them.

How to draw a detox bath:

1. Add 2 cups Epsom salts and 1 cup baking soda to a standard tub of water. Water should be as hot as you can comfortably stand.
2. Submerge up to your neck. Keep as much of your body under the water as possible. Close your eyes and do deep breathing exercises.
3. Soak for at least 20 minutes.
4. When done soaking, get out of tub slowly and carefully. You may feel dizzy. Follow with a cool shower. Do not use harsh shampoos or soaps, as your pores are now open and will just absorb the chemicals!
5. Apply a natural moisturizer like coconut oil or shea butter. You may use a aluminum-free deodorant, if you desire. Do not use any lotions with perfumes, dyes, or chemicals.
6. Do not eat immediately after a detox bath. Instead, keep yourself well-hydrated before and after by drinking filtered water.
7. Allow yourself time to rest and rejuvenate.

10 Ideas to Help You Sleep

Do you have trouble sleeping? The average adult needs 7 to 8 hours of sleep per night to function best. Some studies estimate that people who get less than 8 hours of sleep per night consume 20% more calories than those that get adequate rest.

You will need more sleep if you are very active or recovering from injury or illness. The best ways to gauge whether you are getting enough sleep is whether or not you feel rested on waking and whether you have enough energy to make it through the day.

Here are 10 ideas to help you get some much needed sleep:

1. Foods that are high in tryptophan will promote sleep. Try eating bananas, nut butters, turkey, tuna, yogurt, dates, or figs in the evening. 
2. Do not eat large meals within two hours of bed time.
3. Avoid eating foods containing tyramine close to bedtime. Tyramine increases the release of norepinephrine, which is a brain stimulant. Foods high in tyramine include bacon, cheese, chocolate, sugar, tomatoes, spinach, wine, ham, saurkraut, and potatoes.
4. Avoid caffeine, alcohol, and nicotine for four to six hours before bed. A small amount can help you fall asleep, but will disrupt deeper sleep cycles later.
5. Chamomile tea has mild sedative properties. Drinking this tea can help calm the nervous system, which will help promote restful sleep. (NOTE: do not use chamomile if you are allergic to ragweed, pregnant or breastfeeding, or taking warfarin or cyclosporine)
6. Try to go to bed and wake up at the same time every morning.
7. Sleep in a dark, quiet room with a comfortable temperature.
8. Go to bed only when you are sleepy. If you have trouble falling asleep, get out of bed and do a quiet activity (like reading) in a dimly lit room until you feel tired enough.
9. Take a hot bath (not a shower) an hour or two before bed. 
10. Keep electronics out of the bedroom. They are distracting and the electromagnetic fields they generate can disrupt your rest.

Remember, getting enough sleep is key to being productive and effective throughout your day. Staying up too late and forcing yourself to rise early may seem like a great way to get more done, but in the long run, you will actually get less done and not perform as well! Take care of your health first. Taking care of yourself will allow you to give more of your time and energy to others.

Please, check in with your doctor if you snore or suffer from insomnia. Snoring can indicate much more serious health problems. Chronic insomnia is often a symptom of a serious underlying medical condition.