9 Health and Wellness Tips for Women

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  1. Choose natural foods. Eating a healthy diet is paramount to maintaining health and wellness. …
  2. Start your day with lemon juice and probiotics. …
  3. Add a 10-minute morning ritual to your daily schedule. …
  4. Get enough sleep. …
  5. Add some form of exercise to your day. …
  6. Say goodbye to sugar. …
  7. Stay hydrated. …
  8. Do not skip meals.
  9. Use technology to your advantage

Thank you Lovebug Probiotics for the info!

https://www.lovebugprobiotics.com/

References

  1. Thulkar, J., & Singh, S. (2015). “Overview of research studies on osteoporosis in menopausal women since the last decade.” Journal of Mid-Life Health 6, no. 3 (2015): 104-107. doi: 10.4103/0976-7800.165589.
  2. Borges, S, J Silva, and P Teixeira. “The role of lactobacilli and probiotics in maintaining vaginal health.” Arch Gynecol Obstet 289, no. 3 (2014): 479-89. doi: 10.1007/s00404-013-3064-9.
  3. Gonzalez, Javier T., Rachel C. Veasey, Penny L. S. Rumbold, and Emma J. Stevenson. “Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males.” British Journal of Nutrition 110, no. 4 (2013): 721-732. doi: 10.1017/S0007114512005582.
  4. “Endurance Exercise (Aerobic).” American Heart Association. Last modified April 2018. https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic.
  5. Pross, N, A Demazières, N Girard, R Barnouin, D Metzger, A Klein, E Perrier, et al. “Effects of changes in water intake on mood of high and low drinkers.” PLoS ONE 9, no. 4 (2014): e94754. doi: 10.1371/journal.pone.0094754.

I am not my condition!

heart and mind, inspiration, life, truth

As a wife, mother, sister, and friend one of the first things I thought of when being diagnosed was –

How am I going to be great in my relationships when I require so much time, effort, and attention in life?

The answer is to just be me. I can not live a life comparing myself to others around me or on social media. The person I am in this season of my life still deserves love and has the capacity to love others.

For me, the diagnosis made me speed up the process of loving and accepting myself for who I am and who l am not.  I do not get it right every day, but I have daily reminders that affirm me and encourage the constantly evolving life that is mine.

#SLiM

See. Learn. Inspire. Make Moves

Fighting an ‘invisible epidemic’ during Autoimmune Disease Awareness Month

faith, heart and mind, inspiration, life, truth

Faced with an increasing incidence and prevalence of autoimmune disease in the United States —approximately 23.5 million Americans are affected across the country, according to the NIH — Bonnie Feldman, MBA, DDS, says it is time to acknowledge what she calls “an invisible epidemic.”

“Looking at the bigger picture of all autoimmune diseases together, not only do we have increasing incidence and prevalence that everyone agrees is happening, but we might even say we have an unacknowledged public health crisis,” Feldman, who is founder and CEO of Your Autoimmunity Connection, a consultant and patient advocacy group focused on autoimmune disease, told Healio Rheumatology. “Unlike a disease like cancer, in which the collected data is aggregated, the data around autoimmune disease is still collected individually by each disease.”

She added: “Although there are a hundred different kinds — some rare, some more common — by not collecting data and looking at the bigger picture, we are missing this invisible epidemic of autoimmune disease.”

 In recognition of March as national Autoimmune Disease Awareness Month, Feldman, joined by Chase Spurlock, PhD, founder and CEO of iQuity, a data analytics company seeking to improve the speed and accuracy of autoimmune diagnoses, each stressed the importance of early recognition.

According to Spurlock, nonspecific symptoms and tests can sometimes cause providers to be cautious of misdiagnosing a patient, leading them to wait. Recognizing these diseases early enough so that the treatment has long-term benefit is key, he said.

“Autoimmune diseases’ numbers are right up there with heart disease, diabetes and cancer,” Spurlock told Healio Rheumatology. “What we find is that patients often struggle to receive a diagnosis of autoimmune disease. It can take years because often, the symptoms can be nonspecific, and it can be very challenging to say whether or not a patient definitively has an autoimmune disease.”

This lost time can amount to a “long, costly and often frustrating journey” for patients, Spurlock added. In addition, in the event of a misdiagnosis, patients can be subjected to unnecessary treatments and costs.

“It is important to realize that although these diseases are, in many cases, incurable, they are treatable, and the best outcomes are actually the result of early recognition of the disease and early treatment,” he said. “Being able to quickly rule in or rule out certain diseases early is key, so new technologies and new tests that can come into the market and help physicians reach these answers faster can actually lead to better long-term outcomes.” – by Jason Laday

author: https://www.healio.com/rheumatology/practice-management/news/online/%7Bd5238a1f-6da1-4db3-9333-b7fb34fb867c%7D/fighting-an-invisible-epidemic-during-autoimmune-disease-awareness-month

I am Changing:

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The first thing I had to learn with having an autoimmune disease was to take a moment to mourn the old me.

One of the hardest things to do with the diagnosis is to admit that things had in fact changed. As a mother, entrepreneur, and veteran I was used to being able to get up and go workout, be a choreographer, play with my children or even cleaning my own home, but the reality now is that I cannot do all of that. As a matter of fact, I can’t do most of it.

To take care of my body I had to now make different life decisions and that is not easy. I wanted to do what I used to do especially because visually I look the way I have always looked. I am a person of faith, but I had to increase my knowledge of my body and my health. I had to put the attention I used to work outside of the home and direct that energy into learning about me.

If you are going through a life change no matter what the change entails, it is ok to mourn the old you. Acknowledge what was, honor that person from the past so that you can welcome and usher in the new you.

If you do not mourn and put away the old you, your past persona will then become a weighted blanket smothering your new potential. Because don’t forget. just because your different doesn’t mean you’re any less magnificent!

#SLiM

See. Learn. Inspire. Make Moves

Bad things happen to Good people too

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I know it has been a while since I’ve written on the blog, but I have had some significant lifechanging things happen recently. I have graduated from college, moved states, and I have found out that I have a rare incurable autoimmune disease. If you read this blog often then you know that I am all about wellness and positivity and this devastating news has not changed that fact. I am going to share my journey through this blog and my hope is to be a testiment that possitivity and intention wins!

 #SLiM

See. Learn. Inspire. Make Moves

Message for the Moms

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Moms we are the queens of time management! But, while getting things done is important, I want to encourage the moms out there that cant seem to get the ball rolling. You are doing OK! Your children are happy when you are happy. If there are things you would like to accomplish follow these simple steps.

  1. Take a step back
  2. Breathe
  3. Write a list of what needs to get done
  4. Highlight the top 5 items
  5. Work only on the top 5 highlights

When you complete the first 5 things, get another color marker and highlight 5 more. Keep repeating the process until all items are checked off of the list!

Let me know if this works for you below!

Meditation Monday

faith, heart and mind, inspiration

Are you having difficulty finding a tranquil moment on you own? Check out my top 3 apps that encourage calm and meditation.

#1

The Mindfulness App

iPhone rating: 5 stars

Android rating: 4 stars

Price: Free with optional in-app purchases

Meditation beginners and gurus alike will find lots of options with The Mindfulness App. A five-day guided practice and introduction to mindfulness helps you get started, and timed guided or silent meditations from 3 to 30 minutes will suit your busy lifestyle. The app also offers personalized meditation options, reminders to keep you mindful throughout the day, and statistics to track in your meditation journal.

#2

Headspace

iPhone rating: 5 stars

Android rating: 4 stars

Price: Free with optional in-app purchases

Find calmness, wellness, and balance in your life with this app’s guided meditation and mindfulness techniques for daytime use. Before bed, try any of its 10 new sleep music tracks or 16 nature soundscapes. The app builds personalized plans based on a little input from you, so you can learn the essentials of meditation and build from there.

#3

Calm

iPhone rating: 5 stars

Android rating: 5 stars

Price: Free with optional in-app purchases

This award-winning app has calming exercises, breathing techniques to help you relax, and even a Calm Kids section with meditations for kids between 3 and 17. The new Sleep Stories section features a great mix of voice talent — you may recognize actors Matthew McConaughey or Jerome Flynn — to lull you to sleep. A recent update to the Calm app makes for a mindful experience through the Apple Watch, with three new breathing exercises, a mindful walking meditation, and calming exercises you can all access right from your watch.

It’s Meditation Monday!!

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Are you guys ready for the next step toward emotional freedom?

Step 2:

See Boundaries

If you took time to get “quiet” last week then you probably noticed a few thoughts or worries that tried to compete with your quiet space. The disturbances may have appeared as bills, tasks, people, situations… what are you supposed to do with these thoughts and feelings so that you can have a true time of quiet or peace?

 You must acknowledge the negativity, I call it “see the boundaries.”

 Follow the steps below:

–  When a thought or worry presents itself, write it down

– After you write the worry down, take a moment and think of the solution

– When you are having “quiet” time and the worry appears, tell yourself that you have already solved the problem. This gives the problem permission to leave your quiet space.

Join me next Monday as we gain more tools towards peace and tranquility.

#SLiM

See. Learn. Inspire. Make Moves

Forgiveness Friday

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Do you have questions about how God’s love has the ability to sometimes accompany pain and disappointment?
Check out this classic movie: The Shack

The Shack for me has been the best illustration of God’s love and the complexities of life rolled into a two-hour representation of a true story. You may not receive all the answers you are looking for concerning pain and forgiveness, but if you watch it with an open mind then you just may find the peace you have been looking for.

Let me know what you think!

#SLiM

See. Learn. Inspire. Make Moves