Mindfulness Meditation Hike

A lot of people think hiking needs to be a strenuous all day endeavor. In fact, it might be damaging for your blood sugar and inflammation to go for a long hike without the proper fuel of water and healthy snacks.

Getting out to nature can be easy and you don't have to be in your best shape -- just get to your local park and walk! (and bring your water bottle and a healthy low-glycemic snack like a nutty trail mix)

What we're doing in our mindfulness meditation hike is we combine the best of a few resources: 1) nature's easy forest bathing 2) mindfulness meditation 3) breathing exercises and 4) yoga stretching all while doing a walk that is good for beginners and all levels.

If you want to know more about our hikes and education workshops for heart health (and other wellness topics), please join our meetup group for Heart Health Hiking!

Get lean and healthier for your best new year!

Athletic dog doing a plank on the Pilates reformer

Do you know what science-based strategies will help you best? Our mascot dog here gets his lots of walks, playtime, gets good sleep, and eats a clean healthy diet that gives him well-rounded vitamins and minerals.

Don't be fooled by his charm, he is a picky eater! If you have any food allergies or preferences, we can help you find a way to clean up your nutrition. If you are bored with whatever exercise or food, we can help you find something that keeps you on track. Change isn't easy for many of us, and we have the support you need -- either individual coaching or group support, by phone and email to help you stay on your new healthy habits!

Start by joining one of our FREE intro calls this week to learn about an easy 21-day detox that will help change your body chemistry to stop craving sugar, lose some belly inches, and feel more energized!

Mon Jan 2 6pm PST / 9pm EST , or
Wed Jan 4 630pm PST / 9:30pm EST, or
if you can't make it, email us (EmbodyHealth at gmail) to get the recording and the FREE Flat Belly worksheet! Print the worksheet 1/per week and watch how easy it is to eat healthier!

30-minutes for a healthier you!
Conference Dial-in Number: (515) 604-9394 
Participant Access Code: 851968#


Learn more about the call on our Facebook page or Like us on FB to see other events

Hurt Hip from a yoga stretch

One of my students said he hurt his hip from a yoga stretch. Why?

Yes, you can stretch in a wrong way that's not conducive for progressing your body.

First he's tall and has not had a long history of regular stretching. He was reaching for his hip stretch, the piriformis figure 4 stretch and his legs are too long for his arms to reach. So he strained his shoulder and was tugging at his legs aggressively. He also has a history of back pain. Often tight hips and thighs are related to tight back. Having multiple parts that are tight make opening a stretch more difficult. FORM IS EVERYTHING. If you don't know how to put yourself in the right form, you're not going to get the right stretch. Believe me, I've hurt myself before in stretches so I can sympathize!

STRETCHING TIP #1: Never cause pain. Stretches should feel like you're pushing your limits but the "ache" should be TOLERABLE not painful. Be gentle---don't jerk or tug at any body part. Especially be mindful of listening to your body messages. If your knee or other joints hurt, perhaps you need to loosen something else before you do that particular stretch.

STRETCHING TIP #2: If you don't know how to do the stretch, especially in a group class, ask the teacher to come help you. You might need modifications. Also tell the teacher if you have a history of some kind of injury or chronic pain so that the teacher can give you the right modification.

STRETCHING TIP #3: Modifications are not wimpy---it's meeting your body where it is at. Always have a towel -- like a hand towel -- available for wiping down your sweat, providing a head rest, or for using it like a yoga belt. You can use the towel like a yoga belt to help you reach when your arms can't reach.

MOST IMPORTANT TIP! Breathe, imagine a balloon of air helping you loosen the area that feels stubborn---don't push on stubborn but use the breath to help you relax. INTERRUPT this pain cycle with breathing: Fear of pain causes you to forget to breathe. Not breathing causes pain. Stretch with curiosity, not fear.

NUTRITIONAL TIP / FUEL TO SUPPORT HEALTHY MUSCLES: Like most of us, you might not be eating enough greens and foods that give you enough magnesium to support healthy limber muscles. Magnesium is an essential mineral needed, and deficiency shows symptoms like tight muscles or headaches. Also, you're probably also deficient in potassium, which Dole Foods did a great job of advertising for bananas but coconut water is much more powerful to help you fuel healthy muscles (including your heart!). While fresh coconuts are always better, I buy my coconut water by the case so I don't run out! If you're not sure you'll like the taste, the ones flavored with pineapple or mango are tasty! Drink a couple servings with a meal every day to ward off tight muscles and muscle cramps. While I try my best to eat foods high in magnesium and potassium, it's easier for me to go with supplements and coconut water so I know I have a decent baseline each day. I don't want muscle cramps to limit my activities or ruin my sleep!

Healthy Weight Loss Victory from one of our students

This is a great victory from one of our Transitions Lifestyle System students:
"I lost 11 lbs and 2 inches around my waist in 30 days!"

How did he do it? It's healthy weight loss--no starvation, no deprivation!
What is he doing different? He was more consistent with his exercise (strength, cardio, and stretching), he is being better about watching his portions, and he is supporting his weight loss with supplements.

He has done weight watchers, calorie counting, and other diets before, but this is a NOT A DIET! Not all calories are the same, and it is a comprehensive science-based system. It is a lifestyle change that is sustainable and he's having fun while he's learning with our coaching and group support.
Click on the link to see the intro video to the Transitions program.

*** Disclaimer: every individual's weight loss depends on a number of factors. this is not a typical or average number, simply the victory of one individual.

Every small victory

Every small victory counts to get your healthier lifestyle. Here's a quote from of our Transitions weight loss students: "Yes, I made it to the gym yesterday afternoon – woohoo! Feeling good today. Got to remember how much better I feel when I am active."

What is your victory today?

Maybe you didn't have time for going to the gym today, but what can you do to be more active?
* on your bathroom or water break, take an extra walk around the office, or go up and down some stairs for 2 minutes.
* on your break, add 10 slow belly breaths to de-stress, or do a minute of stretching. you will have more energy and you'll want to do more "active" activities.
* park your car at the back of the parking lot so you do an extra minute (or more) of walking.
* WALK to a local business instead of driving to do your errand.
* walk your dog with a different route and pick up the pace.
* clean your home (yes there will be squats and bending over--be careful to exhale and pull in your abs!)
* other ideas?

Easy ways to sleep better

Ok, some of you workaholics just won't be able to get *more* hours of sleep. However, you can sleep better for the hours you are dedicating to sleep.

1) RELAX YOUR EYES: NO TEXTING IN BED
Leave the bedroom area for relaxation. The brain really does associate space to tasks. One hour before you go to bed, stop the electronic stimuli. That means, stop checking email, texts, TV. Your eyes are tired and over-stimulated already by the bombardment of eletromagnetic stimuli from the computer and all that you do for work. Leave work behind and give yourself an hour to wind down. You can play mellow music, but nothing that you associate with work. Relaxing the eyes also helps to relax neck and shoulder tension.

2) REMEMBER HOW KIDS HAVE A BEDTIME STORY? CREATE A BEDTIME RITUAL.
Create a bedtime ritual. Start by planning backwards. Brush teeth, other bathroom tasks, decaf calming herbal tea, lotion/massage tired feet or crampy calves. Lavender lotions (preferably essential oils and not perfume) also have the benefit of calming.

3) CHECK YOUR NUTRITION: HOW DID YOU EAT?
Did you eat a full day's meals? Sometime you work so much, you forgot to eat lunch or dinner was too small. Don't eat right before bed, but check in with yourself in the evening after dinner to see if you need a small protein+carb combo snack. Don't make the mistake of eating crackers and feeling hungry in the middle of the night. If you eat dairy, try yogurt with fruit and nuts. Or try whole grain toast with almond butter. Or a small bowl of veggie soup (the fiber helps slow down the digestion and the warmth helps make you sleepy).

Did you know that 3 out of 4 American adults are calcium-deficient? Calcium-rich and magnesium-rich foods help relax the muscles so you can sleep better. Don't want to eat, but need a boost of calcium+magnesium to calm down the tense muscles? This is a calcium supplement that gets absorbed in 5 minutes on an empty stomach. Many of us also don't eat enough greens and are magnesium deficient, which not only shows up as tight muscles or maybe even headaches. You can take care of this deficiency with a magnesium boost. And if you've been flying between time zones or have had an irregular sleep schedule that needs to be re-regulated, L-tryptophan is really helpful -- well-loved by nurses who do over-night shifts or people who have had bad sleep due to allergies or noise disruptions. This formula of L-tryptophan really helped improve sleep and boost the mood of one of my weight loss students so that he had the energy to exercise!

4) RELAX THE BACK (and neck and shoulders)
Relax on a foam roller. This is the number one exercise toy I ask everyone to have at home. Every other exercise equipment you can use at the gym. This one is so popular, that the foam roller I lent a friend actually left town to go to his mother's house 2 hours away!
When you're too tired, the muscle tensions wound up in the day just find it hard to unwind. Used by physical therapists and Pilates instructors for core strengthening and spine alignment, all you have to do is take 2 minutes: 1 minute to lie on it (doing deep belly breaths) and 1 minute to lie on the mat to let your body feel supported in the newly relaxed position. The tension you carry into bed with you sometimes gets more wound up as you sleep, so why not let it go before you go to bed so you can sleep better!

5) CAN'T STRETCH OUT THE TENSION? EPSOM SALTS BATH TO THE RESCUE!
I admit, sometimes my calves are tight, or my hip flexors are tight, and my stretching gives me some relief but it doesn't do the trick. Epsom salts to the rescue! I buy a big stash of Epsom salts to fill up my under-the-sink cabinet. You want to pour at least 2 generous cups of salts into your water to saturate your bath with Epsom salts (=magnesium sulfate)--so that you can absorb that Magnesium into your muscles, and all those hard-to-get places can loosen up. BONUS--if you've been stressed and constipated, epsom salts bath will also help relax your gut and move things along. Salts can be bought at the dollar store in LA, pharmacies everywhere, and if you have lots of storage space, I've heard the gardening stores keep them on stock to help tomatoes grow.

6) STILL WORRIED? LET IT GO BY WRITING and TURN OFF THE "MONKEY BRAIN"
Worrying doesn't get work done. So leave the worries behind by writing it down. * By hand.*
Typing doesn't have the same release effect as handwriting your list of things you're worried about. Most things can wait for tomorrow. Turn off the "monkey brain"--yes that's the brain that spins its neurotic or repetitive wheel. Visualize a happy beach or park or your favorite relaxation spot. Your brain is powerful so go ahead and take command to train your brain to help you sleep better, more relaxed. You'll make smarter easier decisions when you are well-rested. Let your body reset well, and it's easier to be leaner and healthier.


More info on sleep is available from the National Sleep Foundation.

photo credit: Shoichi Shingu (www.purplepen.com)

On Nancy Bruning's Talk Show: This Thurs 2/4 9amPST/12pmEST

Valentine's Day is around the corner and we've got strategies for you to stay healthier while surrounded by sweets that can give you a few extra pounds. Avoid the sabotage, with our healthy living strategies.

Live radio show on Thurs February 4 at 9am PST, or listen to the recording at your leisure. We would love to hear your questions! You can call in with your questions, or email them to us in advance.
http://www.blogtalkradio.com/nancercize