Tag: list

75 Tips for Your Wellness Journey
Wellness is not just about the weights you lift or the food you eat or the number staring back at you on the scale. Wellness is a state of being that reflects your health in various areas of your life— food, fitness, flexibility, sleep, spirituality, relationships, etc. In order to inspire you to continue on your lifelong wellness journey, we have created a list of 75 tips to help you live a healthy life. Enjoy!
1. Automate your breakfast. Think of a few different healthy breakfasts that you enjoy, and plan to eat one of those pre-selected meal ideas each day. By doing this, you will always start the day on the right foot.
1. Exercise, even if you only have 10-15 minutes. Baby steps count and add up over time.
1. Limit your TV watching time to 1 hour per day.
1. Cook your own food, take-out less.
1. Wash, chop and store your vegetables in the refrigerator so that they are ready to eat. Healthy meals are much easier to create when all of the prep work is done ahead of time.
1. Commit Sun Salutation A to memory so you always have a portable yoga sequence.
1. Develop a relationship with a doctor when you are healthy and feeling well. If you become sick, you will be grateful to have a healthcare professional that already knows who you are.
1. Get up from your desk once an hour to move or stretch.
1. Keep an extra pair of sneakers in the trunk of your car so you always have an option to go for a quick power walk.
1. Set a daily intention. Move through each day with purpose.
1. Carry your own pen— especially during flu season.
1. Get enough sleep.
1. Shop the perimeter of the supermarket for fresh, whole foods.
1. Look for foods in their most natural form. (Veggies instead of veggie chips; fruit instead of fruit juice)
1. Replace all sweetened beverages with unsweetened tea or fruit-infused water.
1. Create a positive affirmations practice. You ARE on a healthy path. You ARE worth the effort.
1. Schedule your exercise session the way you’d schedule an appointment. Take it seriously, and don’t cancel!
1. Turn off all text notifications on your phone to increase productivity and create more free time in your day.
1. Eliminate refined sugar and flour from your diet.
1. Start a meditation practice to lower stress levels.
1. Get some fresh air, even if the weather isn’t ideal. It’s amazing what it can do to change your mood and clear your mind.
1. Do something for yourself each day that is purely for pleasure. Maybe it’s a hot bath, or maybe it’s curling up with a good book. Just find something that brings you joy, and do it.
1. Set a cut-off time each evening for electronics. Unplug from it all, and wind down. It will still be there tomorrow!
1. De-clutter your bedroom to create a peaceful environment for sleep.
1. Eat mindfully— sit down at a table to eat your meals. Focus on your food, not on your phone, computer or TV.
1. Keep a food journal if you find yourself mindlessly eating throughout the day. If you must commit it to paper, you will feel accountable.
1. Call a friend. Make an effort to keep in touch with the people that you care about. You need a strong support system.
1. Find time to give thanks for all of the good things in your life. Maybe even start a gratitude journal.
1. Get the most out of your day by making a to-do list. Live intentionally!
1. Take care of your skin. Wash, moisturize, and protect it with sunscreen.
1. Take photographs to track your progress. It doesn’t matter if you’re on a yoga journey, a weight loss journey, or a muscle-building journey. It’s hard to see the changes on a day-to-day basis, but weekly photographs will help you record the progress.
1. Don’t forget to floss your teeth.
1. When eating out, share an entrée or choose an appetizer as your main meal. Portion sizes tend to be large at restaurants.
1. Chew your food thoroughly. Digestion begins in the mouth!
1. Stop obsessing over the number on the scale. You already know when you’ve been eating well and taking care of yourself. You don’t need a machine to confirm what you already know.
1. Get familiar with the Clean 15 and Dirty Dozen so you can make smart decisions in the supermarket.
1. Adopt an active lifestyle. Going to the gym is just a small fraction of the day. It matters how you live when you’re not officially exercising. Take the stairs. Go for walks. Park your car in the back of the lot.
1. Cut out the processed food/snacks from your diet.
1. Listen to your body, and don’t ignore the signals. Sometimes, your body will tell you to move, other times it will tell you to sleep, or heal, or even see a doctor.
1. Try different types of workout programs to keep your exercise regimen fresh and interesting.
1. Wake up at the same time each day to stabilize your circadian rhythm.
1. Find a fitness/yoga/wellness support system on social media. A community of like-minded people will keep you inspired.
1. Use a cold-pressed oil (such as olive oil) to prepare meals. If you plan to use canola oil, make sure it’s organic and expeller-pressed. Many canola oil products have been bleached, deodorized and extracted with chemical solvents.
1. If you have a chocolate craving, choose a small piece of good quality, dark chocolate (greater than 70% cacao) instead of milk chocolate.
1. For optimal gut health, include fermented foods in your diet, which have a probiotic effect: miso, natto, sauerkraut, tempeh, natto, kimchi, etc.
1. Choose wild-caught fish over factory-farmed fish.
1. Reduce your caffeine intake, particularly in the afternoon and evening when it can affect your ability to fall asleep at night.
1. Challenge your mind. Stay sharp.
1. Get out of your comfort zone. Try something that scares you a little. How about a handstand?
1. Save sweets for special occasions—maybe as a treat on Friday night or at a gathering or event. If you must have dessert every night, choose fruit.
1. Check your bedroom for lit-up digital displays on alarm clocks and electronics. Keep these displays covered at night, as the small amount of light thrown off by these devices can affect the quality of your sleep.
1. Make portion control easier by eating off of smaller plates.
1. Each time you shop, buy a vegetable that you don’t usually choose at the grocery store. Gain exposure to nutrients and flavors that you typically don’t get!
1. Take your shoes off at home to avoid tracking in pesticides, fertilizers, allergens and germs.
1. If you carry a purse, keep it off of kitchen counters, dining tables, and other food preparation areas. The bottoms of purses are often places that harbor bacteria, as a result of being placed on floors of public places.
1. For natural remedies for a number of minor ailments, consider using essential oils instead of over-the-counter pills.
1. Get a massage.
1. Looking for natural relief from allergies or sinus problems? Try rinsing your nasal passages with a Neti pot.
1. Wash your hands often to avoid getting colds.
1. If you don’t have time to put on your workout gear, do a few sets of push-ups.
1. Practice deep breathing techniques to alleviate stress.
1. Carry your own healthy snacks from home rather than shopping at the convenience store when you are famished.
1. Listen to a Yoga Nidra guided meditation to experience deep relaxation and stress relief.
1. For the greatest nutritional benefits, replace whole grain products with actual whole grains (ie, barley, whole oat groats, brown rice, millet).
1. Ramp up the number of green vegetables in your diet by making green smoothies in the morning.
1. Read fitness and wellness blogs or subscribe to a couple of health magazines to stay motivated and inspired.
1. If you train hard, remember to include a day of rest. Rest does not mean that you have to give up all forms of activity. Try a restorative yoga class or go for a leisurely walk.
1. Find a workout buddy that will keep you accountable. Even if you’d rather exercise alone, find a friend that you can text or e-mail each day with a workout update. Having to report to someone on a daily basis will help you stay on track.
1. If you are intimidated to attend a group fitness class or a group yoga class, hire a personal trainer or a yoga instructor to work with you for a few sessions.
1. Good health is easiest to achieve when everybody is on board. Include your family in your wellness journey. Allow your children to help you prepare a healthy meal. Encourage your family to join you for yoga, biking, jogging, etc.
1. Practice the Confucian teaching of “Hara hachi bu” and eat until you are 80% full. The goal is to be satisfied, but not stuffed to the gills.
1. Create a playlist of music that motivates you to move your body.
1. If you don’t have time to exercise at a gym or yoga studio, invest in a few good exercise DVDs or an online membership to take fitness/yoga classes.
1. When you don’t feel like exercising, tell yourself that you can stop after 10 minutes. Chances are, you won’t stop once you get started.
1. Consistency matters. Your wellness journey will reflect what you do on a regular basis, not what you do once in a while. Commit to just a couple of healthy lifestyle changes first, and make sure you can incorporate them into your life before adding more changes.
June 10, 2015
10 Ways to Prepare for a Healthy Morning

We all know how difficult it is to break a bad habit. Fortunately, breaking a good habit is just as difficult. Once a habit is engrained, it becomes part of daily life. Just think about your daily routine. You probably step out of bed and walk directly to the bathroom where you brush your teeth, even if you don’t feel like it. This habit of brushing your teeth doesn’t require much thought or stress. It’s automated. By automating a task, it becomes non-negotiable, and it gets done.

In my own life, I have automated a series of healthy tasks so that they feel like a natural part of my life. Every morning, I make my way through my morning routine without feelings of stress or dread.

If you are looking to adopt a healthy set of habits to create a new morning routine, you must find a way to automate these tasks so that they get done each day without a second thought. When I say “automate”, I don’t mean that you become a robot and mentally check out. I mean you get up and do these things without a mental debate of “should I” or “shouldn’t I”. You just do it.

A few days ago, I wrote an article discussing how much I love my morning routine. The routine doesn’t magically happen without planning and effort though. It takes a bit of preparation. I’ve found that the easiest way to get a routine to the point of automation is to prepare as much as possible in advance. Prepping doesn’t guarantee success, but it certainly increases the odds.

In order to help you, I’ve compiled a list of suggestions to help you prepare for your morning as much as possible. These are all tips that I’ve used in my own life. By taking some of these steps to start your morning routine the night before, you are much more likely to complete the routine when you get up. Feel free to incorporate as many of these suggestions as you’d like into your own life. You can do it!

1. For a portable, nutritious breakfast, pre-load your blender with fruits and vegetables before bed each night so that in the morning, you just have to add your liquid and blend a smoothie.

2. Use a multi-compartment pill case to set aside all of your vitamins and supplements for each day of the week. Allocate a little time, and sort your pills for the week. You’d be surprised how much time you can spend unscrewing childproof caps and getting your supplements ready every single morning.

3. Set out all of your exercise clothing the night before, including your socks and sneakers.

4. If you work out at home or practice yoga at home, set up all of your equipment before going to bed. Roll out your yoga mat, place your blocks at the top of the mat, make sure your strap is within reach, and a towel, too.

5. If you work out at a gym (or a studio), pack your bag and set it by the door. I remember the days of hitting the gym at 5:30 am. My brain was barely awake at that hour. If you are planning to shower at the gym and go directly to the office afterwards, I highly suggest that you wear your work clothes (NOT your exercise clothes) to the gym in the morning. Pack your exercise clothing in your gym bag. I used to think that I was saving myself lots of time by wearing my workout gear to the gym, but on many occasions, I found myself standing in the locker room after my workout without a vital piece of clothing. Once, I packed a full suit with stockings and heels, but I forgot to pack a shirt. Total disaster. At the end of the day, you’ve got to do what works best for YOU—even if it takes a bit longer.

6. Try a recipe for one of our make-ahead breakfasts! Oatmeal cake is one of my favorites. I don’t even bother re-heating it because I love eating it right out of the refrigerator.

7. Wash and chop frequently used fruits and vegetables, and store them in a container with a paper towel to absorb moisture in your fridge. Prepping any meal becomes much easier when the ingredients are ready to use.

8. Plan your drinks in advance. Do you want to start the day with a glass of water with lemon? If so, wash and slice your lemon and keep the wedges in a glass container in the fridge. Do you plan on taking your drink with you as you commute? If that’s the plan, make sure that your re-usable water bottle is clean and waiting for you on your kitchen counter.

9. If you have kids that need to get out the door for school, set the breakfast table the night before. Silverware, plates, napkins, placemats, cups, etc. Cutting out the small tasks in the morning leaves time for other things.

10. If your children need packed snacks and lunch boxes for school, do as much of the packing as possible the night before. Make sure napkins, water bottles, plastic spoons/forks and sandwich containers are washed and ready to go. Pack everything non-perishable in advance (i.e., apple sauce, crackers, drinks). In the morning, you only need to add your refrigerated items, and you will feel less rushed.

April 7, 2015
Yoga Lifestyle: Remove Mental Clutter with a To-Do List

The longer I practice physical yoga poses, the more I come to the realization that yoga is a state of mind. It’s not just the Warrior 1 pose or the High Lunge or the Headstand that you can hold all day. It’s the stillness of spirit and peace in your soul that you can feel whether you are standing on a yoga mat or waiting on line at a department store. Yes, the physical yoga practice will train your ability to focus and find peace in uncomfortable situations, but don’t leave this valuable training on your mat. Begin to live your yoga by finding and creating peace in all aspects of your life. Create a yoga lifestyle.

The To-Do List
This week, build your yoga lifestyle by getting into the habit of creating a daily to-do list. In a previous article, I mentioned how important it is in my own life to create a to-do list before bed each night. By committing my list of tasks to paper, I remove the mental clutter and liberate my mind. This simple task of creating a list helps me sleep more restfully, and I close my eyes each night feeling organized for the coming day. Remember—If you are going to bother spending time on your yoga mat to clear your mind, it’s probably in your best interest to develop a few habits that will help you carry that peace and focus to other areas of your life.

Tips
Here are a few tips that I keep in mind when creating my list each night. See if you feel more organized, focused and productive as a result of creating a daily list!

–E-mail your to-do list to yourself. I used to be a big fan of paper lists—until I started forgetting my list at home. These days, I create my to-do list on my iphone’s notepad each night, and I e-mail it to myself as soon as the list is created. By doing this, I know that my list cannot be misplaced, and I can access it from my phone or my computer when I need it.

–Break down large projects. Do NOT write a task on your list that will take days to complete. Larger projects can be approached as a series of smaller tasks. If you need to re-organize your entire house, don’t write “re-organize house”. Instead, write line items like “sort and donate kids’ clothing” or “discard expired condiments/food from fridge”.

–Keep it short. Be sure that each item on your to-do list is a task that can be completed within 1 to 2 hours. Short, manageable tasks are most likely to get done. Don’t discourage yourself by listing a 5-hour task on your list.

–Include easy tasks. Include a few items on your list that you are sure that you can complete. These can be very simple tasks such as “make the bed”, “pack lunches for school” or “chop vegetables for dinner”. List those items first, and get them done immediately. It’s a great feeling to cross items off of your to-do list early in the day. It will give you a sense of accomplishment and motivate you to continue tackling items on your list.

-Prioritize. Get through a few of your easy tasks, and immediately tackle an important task on your list while you are feeling fresh and motivated. If you need to create a marketing presentation for tomorrow, do it early in the day. Don’t wait for your mid-afternoon slump to kick in.

-Start fresh each day. Even if you only get through a couple of items on your list during the day, take the time to create a new to-do list each night. The act of creating a new list is like a mental reset button. Tomorrow is a new day, and you will have another opportunity to get it all done.

November 4, 2014
20 Ways to a Perfect Mother’s Day

As mothers, we rarely think about ourselves. Taking care of everyone else always seems to come first!

But, there is one day out of the year that should be all about YOU — and that’s Mother’s Day!

Here are our suggestions for making it a perfect day this year!

1. Start your day by setting a daily intention. Declare peace and joy for the day ahead.

2. Exercise. Don’t you feel better fitting this into your day?

3. Make yourself pretty. Get dressed up. Put makeup on.

4. Spend some time by yourself. Go for a walk. Read a book or magazine. Enjoy a cup of coffee or tea, but do it by yourself.

5. Pamper yourself. Get your nails done, go for a massage.

6. Turn off your phone, step away from the iPad and computer. No working and no social distractions. Devote your attention to yourself and your family.

7. Take a nap.

8. Let your family pamper you and serve you — preferably, breakfast, lunch and dinner!

9. No housework. No cooking, cleaning or worrying about an upside down house.

10. Let your husband and kids fend for themselves. Let the kids pick out their clothes, let your husband do the laundry. They will survive.

11. Enjoy a real meal, sitting down at the table (not at the kitchen counter or with kids hanging off of your body).

12. Indulge in dessert or wine, or both.

13. Take a picture of yourself with your kids — it’s funny how few of these we actually have.

14. Surround yourself with people you love.

15. Celebrate the other moms in your life: your mom, your sister, your best friend . . .

16. Spend time with your children. Read them a book, fit in a trip to the park, go on a bike ride. They are the reason you are being celebrated today!

17. Smile, a lot.

18. Kiss and hug your children.

19. Take a long, hot bath.

20. Recognize you are loved.

Happy Mother’s Day!

xoxo

Laura, Masumi & Kate

May 9, 2014