Power in Positivity

We all know about the health benefits of managing stress and other negative emotions, but what about positive thoughts and emotions?

It turns out that a variety of positive thoughts and emotions can actually protect you further from health risks.

Be in the moment.  Look for excitement and enjoyment in everyday life.

Anticipate a positive future. After preparing for the future in whatever ways you can, relax. Future problems will inevitably come, but knowing you are ready and viewing challenges in a positive light can help to lessen their impact.

Surround yourself with support. Close family and friends make the good times better and the bad times more bearable.

Teach children to be positive. Teaching children to be positive at a young age can carry over easily into adulthood. When taught young, their risk of heart disease can be cut in half just based on their outlook on life.

http://www.hsph.harvard.edu/news/magazine/happiness-stress-heart-disease/

Desk Exercises

Try some of these quick exercises at your desk during work breaks or at home while watching a movie to tone your body throughout the day:

Triceps Dips

While sitting in a chair, place your hands on either side of your hips. Lift your body up and out while stepping your a couple feet in front of you. In that position, bend your elbows to lower your body toward the ground and back up. You can make it more difficult by extending your legs further in front of you or dipping deeper, but remember to use a stable chair and keep stable footing.

Desk Push-ups

With your hands on a stable surface shoulder -width apart and your body in a straight line, bend your elbows to bring  your chest to your hands. You can make it easier by going against a wall or harder by moving to an object closer to the ground.

Leg Lifts

While sitting in a chair, lift your leg up and down or hold one leg up for 30 seconds and switch. You can also place a small stability ball in between your knees to work your inner thighs at the same time.

Chair Lunges* advanced

Stand a few feet in front of a chair and then bring one leg back so you can rest the top of that foot on the chair. Be sure that your knee never goes in front of your toes when you are squatting down. *Remember to become comfortable with standard lunges first and start out near a support such as a wall that can lean against if needed.*

Band Pull-aparts

Pull your arms apart with a each hand grasping a resistance band. Keep a slight bend in both elbows and stop when you feel your shoulder blades coming together. Remember you can change the difficulty by grabbing at different places on your band or by folding your band in half.

Outer Thigh 

Put a band around your thighs just above your knees. Pull your legs apart and hold. Make sure to keep your knees in line with your toes.

Core

Using a medicine ball, turn your torso clockwise and counterclockwise. Remember to keep your back straight. You can make it easier by bringing the medicine ball in closer to your stomach.

The Recipe for Willpower

As a wellness coach, I am often asked how to get more motivation or willpower. While there is no true "recipe," there are strategies to increasing motivation- most importantly the kind that comes from the inside. Start out by thinking these things:

My health is critically important. Your daily decisions either lead you toward optimal health or away from it. Not all of your actions have to be (or should be) in the interest of your health, but they do lead to health consequences for good or bad.

I am in control of my schedule. Don’t tell me you don’t have the time to care for your greatest, most important asset- your body. There are 1,440 minutes in a day; dedicate 20 to exercise.

I have endless potential. Forget the past, whether it’s a less-than-ideal family history or lowered self-esteem. It will take time and effort, but you can live a healthier lifestyle and in time, you will feel better. Our greatest limitations are the ones we set on ourselves. Stop taking discouragement from ourselves or others.

I will make changes today. You know that your health is important and you should also know you are capable, so make a plan and start making changes today. You won’t regret it!  

http://www.acsm.org/access-public-information/articles/2012/01/09/finding-the-motivation-for-exercise-and-fitness-within

Fiber Facts

When you think of fiber, you may think of its benefits on digestive health, but remember the many other Benefits of a High Fiber Diet:

• Feel full with without extra calories
• Prevent overeating
• Promote weight loss or maintenance
• Lower heart disease and diabetes risk
• Reduce inflammation 

There are two types of fiber- Soluble and insoluble. Both types are found in plant-based foods with varying concentrations in different types. Insoluble fiber is the key player in digestive health and is highest in whole grains and legumes, while soluble fiber is the key player in disease prevention and is highest in fruits and vegetables. 

Five Fiber Favorites:

1. Bran Cereals
2. Beans
3. Raspberries
4. Nuts
5. Potatoes 

*Start one step at a time. Fiber is a critical component of a healthful diet, but make sure to increase gradually to minimize digestive stress. Pair a high fiber diet with a high water intake and keep the skin on plants whenever possible.

Sources: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=1 http://www.nationalfibercouncil.org/food_chart.shtml