Balance Your Life With Routines And Rituals…

With the obesity epidemic on the rise, many people are concerned about their health and are eager to eat right and exercise more. Unfortunately, for many of us this is easier said than done. People today lead busy lives. Many people are running from work to a child’s sporting event, or this meeting or that meeting and don’t feel they have time to breathe, let alone follow a normal routine or hit the gym. Yet, a routine can be just what you need. Many people break their regular routines when they are busy, thinking they will get more done and feel better about themselves. This thinking however, often backfires and may leave you feeling and out of sorts. In reality, you can feel more alive when you balance your life with routines and rituals.

exercise

Routines and rituals keep us grounded and help us perform better. Routines are habits that give structure to our daily lives—brushing your teeth, a morning cup of coffee, organizing your calendar, a daily walk, visiting the gym, or eating dinner at the same time. Routines help keep us organized and on track, although they do require discipline and will power. Rituals, on the other hand, are a little different. They are more celebratory in nature and include, going to church, praying, meditating, attending a wedding, or celebrating a birthday. “Rituals connects us to community and to society in general. Routine reinforces our sense of control over our every-day lives.”¹ The bottom line is we need them both to feel balanced. When one or another is missing, we can feel off and feel like something is wrong.

meditating

For years, I’ve had a morning routine that included a walk outside. Well for some reason the other winter, I became little lax with my walking. Walking is  part of who I am, so when I miss going a few days in a row, I really feel off. Walking is uplifting to me and gives me energy for the day. I find the sounds of nature soothing too, so it is no wonder I wasn’t like myself. Funny how simple routines can keep us in balance.

walking in nature

In my book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about self-care and how important it is in our lives. Routines and rituals are a from of self-care, and are something we all need. They can help re-energize your body, provide activities for enjoyment and feed your spirit.

Hal Elrod, in his great book, The Miracle Morning, gives us a set of daily practices that he calls S.A.V.E.R.S. When done daily, he claims they will change your life. Give these routines and rituals a try to help balance your life and feel more alive.

Hal Elrod’s Miracle Morning Life S.A.V.E.R.S:

S= Silence: Take at least 10 minutes to be silent. You can just sit still, pray, or meditate. This time is important and gives you some time to just be.

A= Affirmations: Use positive phrases to affirm your goals and aspirations. (e.g. I am positive, I am a hard worker, I am a caring person, I am loving, etc.)

V= Visualization: See yourself as having already achieved a goal. Picture yourself already having accomplished a task. You can use a vision board with drawings, or pictures of certain items, or can just envision them in your mind.

E= Exercise: Set aside a minimum of 10 minutes each morning to do some sort of exercise, whether it is walking, yoga, biking, stretching, etc.

R= Reading: Set aside at least 10 minutes each morning to do some sort of reading, preferably read some thing that is inspirational. This helps set the tone for the day and establishes a positive mind-set.

S= Scribing: (Journaling) Set aside at least 10 minutes to record some positive thoughts that came to you from reading, meditating, praying, etc. This allows you to record your thoughts and generate ideas, etc.4

Thanks for reading!

Barb

Reference:

¹ https://www.huffingtonpost.com/rhoda-p-curtis/routine-and-ritual-two-pi_b_1113845.html

² Elrod, Hal. The Miracle Morning. ©Hal Elrod International.2014. pg. 53-81

Invest In Some Affordable Health Care…

Affordable health care is something we all want. While many people are counting on the government to help out, it’s not going to happen overnight. It takes time, money, research and a lot of planning to find something that really works and is affordable to many.

In the meantime, why not take matters in your own hands and invest in yourself? We all have choices, when it comes to health and well-being and eating more whole foods is one way to help you stay healthy.

Did you know that over 65% of Americans are over weight and almost half the population has a chronic disease?¹

That is alarming and something we should all be concerned about! People often look for a quick-fix to a growing waistline, or medical problem. The truth is there is no quick-fix. Most people don’t gain a bunch of weight over night, so why would you expect to lose it so dramatically? Weight gain is typically the result of over consumption and eating a poor diet, which often includes eating a lot of processed and fast foods over a period of time. Many processed foods contain added sugar, hydrogenated oils and other preservatives and chemicals that can pack on the pounds. If you continually feed your body these types of foods, health issues can also arise over time.

In my new book, Wholey Cow a Simple Guide To Eating And Living,” which is available on Amazon, I talk a little about this and how a life-style change incorporating better eating habits and staying active is a better solution to dieting. Why not be proactive and choose more foods that provide the nutrients that your body needs to stay healthy such as whole grains, fruits, vegetables, nuts, seeds and meat? While you don’t have to eliminate processed foods altogether, you can look for ones that are better for you and have fewer ingredients. You can also try and incorporate some sort of exercise into daily routine. You don’t need to necessarily visit the gym, but it is important to find some sort of activity you enjoy.

I am passionate about helping people take control of how they eat and what they eat. That is why I am happy to say that my book is now available on Kindle for only $2.99! I wanted to offer a promotion to make it affordable for many of you.

Wholey Cow!

I hope you invest in yourself. Here’s the link to Amazon if you want to check it out!

Thanks for reading!

Barb

Source:

¹“Overweight and Obesity Statistics.” National Institutes of Health. U.S. Department of Health and Human Services, n.d. Web. 16 Jan. 2017.

Sometimes You Have To Make Your Own Sunshine…

I don’t know about you, but I start to get a little down when I haven’t seen the sun in a few days. If you live in Minnesota, like I do and it is December, it is bound to happen. Our winter months can get a little long and drawn out. Unfortunately, there are plenty of dreary days this time of year, so sometimes you have to learn to make your own sunshine.

sunflower-sun-summer-yellow

The other day was a one of those days. I was feeling a little off with another cloudy day.  I went on my usual morning walk, thinking that would help, but the fresh air wasn’t enough to shake my mood. After sitting by my computer for a few hours, I still felt the dreariness outside and knew it was time to do something to change my mood.

I decided to put on some good music and grabbed my hula hoop. I don’t know why, but I just love my hula hoop and I knew a little movement and music would put a different spin on things. Sure enough, after hula hopping for 10 minutes or so, I felt a lot better. I decided a little more exercise would do me good, so I got on my elliptical machine. I could’t believe how much better I felt after 30 minutes. It is amazing how a little exercise can change your mood. Exercising releases endorphin’s in your brain, which make you feel good. In fact, “endorphin’s are chemicals that act a lot like their medically engineered counterpart, morphine. Runners have credited them for their feel-good effects for decades.”¹ Endorphins are released when you push your body to do more.

hula-hoop

Besides exercising, there are plenty of other ways ways you can make your own sunshine, when you are feeling out of sorts.

person-jusmping-at-sunset

Following are a few examples:

  • Go for a walk
  • Go to the gym
  • Crank up some good music
  • Drink a cup of tea
  • Jump rope
  • Go for a run
  • Make some cookies
  • Yoga
  • Hula hoop
  • Treat yourself to a coffee drink
  • Get a massage
  • Do some jumping jacks
  • Go bowling
  • Go to a movie
  • Jump on a trampoline
  • Snow Shoe
  • Cross Country Ski
  • Skating

The important thing is find something that you and enjoy and go do it.

music-and-exercise

If you are one of those people that suffers from seasonal effective disorder, you might want to get yourself a sun lamp. Sun lights simulate day light and provide a full spectrum of natural light, which can be very helpful for some people. I purchased a desk lamp from the Sun Box Company about a month ago and would recommend it.

Thanks for reading!

Barb

Source:

¹ @runnersworld. “How to Achieve a Runner’s High.” Runner’s World. N.p., 20 Apr. 2016. Web. 04 Dec. 2016.
http://www.runnersworld.com/running-tips/how-to-achieve-a-runners-high

Jump For Joy!

When it comes to optimal health, most of us know that it is important to eat healthy foods, as they supply our bodies with plenty of nutrients. Exercise however, also plays an important role in the quest for good health, as our bodies were made to move and not be sedentary. Unfortunately, many people today, have a hard time making exercise a priority, as much of their day is spent working and for many people that includes sitting at a desk, which makes it even more important to get out and move about.

We can add exercise to our life by incorporating some sort of activity into our daily routines whether it is walking, biking, running, yoga, weight training, or something else. The point is that we need to be active. While I know that not everyone likes running, going to the gym, etc., there are are plenty of other options.  If you are one of those people that haven’t found an exercise you like to do regularly, you might want to think back to your childhood. What activities did you enjoy? Maybe it is swimming, karate, running around a play ground, or hula hooping.

While I personally love to exercise and have always incorporated a variety of activities into my day, like going to the gym, walking, biking and yoga, I also like to add in some non-traditional activities into my exercise regimen from time to time like… jumping on a trampoline. We never had one growing up, but I bought one when my kids were younger and always enjoyed jumping on it with them.

The other year, when our daughter was staying with us after college and looking for a job, she suggested I buy one again, so we could both get a little fun exercise in outside. I have to admit, it was one of my favorite purchases I’ve made.

I don’t know why it is, but it just makes me smile and laugh.

trampoline

Jumping up and down makes you feel so alive, and energized. I just love it!

trampolin2

Speaking of being energized, I recently watched Tony Robbins: I am Not Your Guru, a documentary about Tony Robbins “Date With Destiny Seminar,” and was happy to see that Tony is also a fan of the trampoline! He apparently gets up in the mornings and jumps on an mini-exercise trampoline to help get some good vibes going for the day. He also jumps on a mini-exercise trampoline behind the stage at his seminars before heading out on the stage to greet everyone. What an awesome way to get pumped up and get that positivity flowing!

I know not everyone has a full size trampoline, but the mini-exercise trampolines are affordable and work well too. In fact, my husband just bought us one for our exercise room. He beat me to it, as I planned to get one for the winter months, so I can jump even when the snow is flying.

mini-trampoline

If you are looking for an alternative form of exercise, you might want to give the trampoline a try. I guarantee it will not only give you a boost of energy, but also make you smile, so why not? Go ahead, get some joy on!

Thanks for reading and happy jumping!

Barb