What we believe about ourselves is what we become. So why not tell yourself some amazing things about how fit and strong you are? About your commitment to exercise and wellness? About how awesome your body is?
Some of the experts suggest that you say your affirmations while looking at yourself in a mirror. That’s pretty powerful. But we like to use them as the rhythm to our exercise. You can walk or run or pedal or stroke (that’s swimming, people) to your own affirmations. You can lift and release weights to your words – in fact, those words will slow down your weight lifting, giving you a bigger benefit on the release/negative side of the lift.
Try some of these and see how they fit you. Or make up your own affirmations. Just be sure you describe the person you want to be.
I am a perfect example of health and fitness.
I am strong and my body is powerful.
My body is lean and fit.
I have excellent posture and form becaue.
My fitness routine is enjoyable, energetic and easy!
My daily fitness routine gives me excellent results.
During my work-out routine, I feel healthier and healthier by the minute.
I enjoy exercising and my fitness routine gives me excellent results.
My physical fitness clearly shows that I have a fitness regimen.
I take care of myself by working out daily and eating right.
My body is firm, healthy and metabolically fast.
I have a fast metabolism, a healthy spirit and friendly personality.
So… now we know to watch out for too much fat (most of which comes from animal products) and dairy. Kind of surprising, right?
If eating vegan sounds difficult, why not try it in small doses? More of a “vegan-ish” approach than a fully vegan approach. Start with eating one vegan meal a day, and when that gets easy, go for two vegan meals a day, or 10 vegan meals a week, or vegan family dinners, or ordering vegan food in a restaurant, or bringing vegan food to a picnic or potluck dinner. Challenge yourself a little bit.
Our online class in July is the very popular Viva la Vegan class – where you don’t have to be vegan, but you can get great recipes and reasons to try it out. Learn ways to make a vegan lifestyle (or even a vegan-ish lifestyle) work for you. Sign up now and don’t miss out!
Something about summertime gives us happy feet. As in, dancing feet, not penguin feet.
Get moving outside today.
If that means walking to the bus or subway station with purpose and good posture, then do that. In fact, try walking to the next stop for a little extra exercise.
If that means taking laps around your office parking lot at noon, then do that. Pack your sneakers and a pair of good socks.
If that means putting your kids in a wagon or on their bikes or in a stroller and walking around the neighborhood, then do that.
If that means rollerblading or skateboarding or bicycling in your neighborhood (with or without kids), then do that.
If that means gardening and weeding and yardwork, then do that.
If that means basketball or jump rope or tag (with or without kids), then do that.
If that means a long walk with your dog after dinner, then do that.
If that means dancing under the stars with your sweetie, then do that.
National Get Outdoors Day is an annual event to encourage healthy, active outdoor fun. Prime goals of the day are reaching first-time visitors to public lands and reconnecting our youth to the great outdoors.
There are all kinds of programs being offered at different locations, or you can just Get Outdoors on your own. If you have a state or national park nearby, it’s a good day for a field trip!
Need another reason to Get Outdoors? “Recreation is a powerful antidote to stress.”
Teenagers live in a world that is more stressed than ever before. They get overloaded with pressure at school, conflicts at home, relationship problems, and career choices. Many have to deal with divorce, moves, financial struggles, jobs, and blended families. When stress builds up, teens cope however they can. They may drink, drive aggressively, get high, overeat, go shopping, spend hours on the computer or playing video games, or take out their frustration on others. This is why we see increased bullying, isolation, depression, obesity, eating disorders, inappropriate sexual activity, violent outbursts, cutting, intolerance and hate crimes, suicide, and many other destructive choices. Kids need new and better choices. They need help unwinding and handling pressure in positive ways. Recreation is a powerful antidote to stress.
Early Birds get what they want. If you want a fit, toned body, get up early to exercise. Try an early morning boot camp class. Run or walk with a friend. Get to the gym or fitness center before work (hey, they have showers, and you’ll free up the bathroom at home for someone else). Get it done before the day gets too hot or stormy, or before the June gloom turns into a beautiful day.
You’ll start your day by boosting your metabolism, you’ll have more energy through the day, you’ll be motivated to fuel your body with healthy foods – and your evenings will be free for friends and family.
Yes, we mention this every three months or so – dental health just doesn’t get the same attention that other health care does.
So… when was the last time you went to the dentist? Dentists recommend an annual visit, so if you haven’t been in a couple of years, treat yourself to an appointment. Yes, we said treat yourself. It’s not torture (although it’s not always pleasant) – most dentists and dental hygienists are open to a bit of conversation before they put anything in your mouth, and you can ask for gentle treatment, or keeping the light out of your eyes, or being able to spit more often – whatever’s going to make it easier for you.
What can you do to have strong, healthy teeth and gums?
Stop drinking soda and other sweetened beverages! Drink water, especially from dinner until bedtime (if you drink a beverage during that time). That goes for your kids, too.
Brush your teeth at least twice a day – when you get up (or after breakfast) and before bed (or after dinner if you’re not eating again!). Don’t forget to brush your gums, the roof of your mouth, and your tongue, too. A soft toothbrush (recommended by dentists to prevent damage to tooth enamel) won’t hurt the rest of your mouth.
FLOSS! Your teeth, of course. Did you know your dentist can tell when you haven’t been doing it?
Skip the straws when possible. When you suck liquid into your mouth from a straw, it’s like a fire hose of whatever you’re drinking blasting right onto the enamel of your teeth.
Don’t use your teeth to pull, open, or cut something. Use the right tool – which is not your teeth.
And just because it’s related to your toothbrush… be sure to put the lid down before you flush. Keep your toothbrush cleaner that way. (Yes, really. That airborne stuff from the flush is just… gross.)
Become aware of the things you do in your day that waste time. Recreation and relaxation don’t count – those can be emotionally and physically therapeutic, so build those into your day. But we all engage in activities that serve no purpose (many of them include our phones, computers, televisions, and couches).
Identify those time killers and replace them with more productive activities. If you’re confused about whether Angry Birds or Facebook is relaxing or wasteful for you, set a timer for 10 minutes when you start, so you don’t get sucked in. When the timer goes off, do something productive. (And next time, choose a book you’ve wanted to read, or take a bath, or take time out to meditate or pray when you need to relax.)
FORKS OVER KNIVES examines the profound claim that most, if not all, of the so-called “diseases of affluence” that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods. The major storyline in the film traces the personal journeys of a pair of pioneering yet under-appreciated researchers, Dr. T. Colin Campbell and Dr. Caldwell Esselstyn. (Hey, we know those guys! They’ve written some of our favorite books – The China Study by Dr. Campbell and Prevent and Reverse Heart Disease by Dr. Esselstyn.)
The filmmakers travel with Drs. Campbell and Esselstyn on their separate but similar paths, from their childhood farms where they both produced “nature’s perfect food”; to China and Cleveland, where they explored ideas that challenged the established thinking and shook their own core beliefs.
The idea of food as medicine is put to the test. Throughout the film, cameras follow “reality patients” who have chronic conditions from heart disease to diabetes. Doctors teach these patients how to adopt a whole foods plant-based diet as the primary approach to treat their ailments—while the challenges and triumphs of their journeys are revealed.
Check here for theaters showing Forks Over Knives in the USA. Check here for theaters showing Forks Over Knives in Canada.
Once in awhile it’s good to take a minute (or 5) to think about why we do what we do – so why do you exercise? (And if you don’t, why do you wish you did?)
Do you like the challenge of doing something physical?
Do you want to be stronger?
Do you want to lose weight?
Do you want to reshape your body – become leaner and more muscular?
Do you do it because you know it’s good for you?
Do you like the socialization – exercising with friends?
Do you like the alone time – away from other responsibilities in your life?
Do you do it because your doctor said to do it for your health?
Do you do it because you love yourself enough to do it?
And if you don’t exercise – do you love yourself enough to start?
by Dr. Campbell and 
by Dr. Esselstyn.)