Posts tagged light therapy

Ultimate Guide to Staying Healthy in the Colder Months by Herbal Papaya

Ultimate Guide to Staying Healthy in the Colder Months by Herbal Papaya

http://www.herbalpapaya.com

The colder months provide us with a certain nostalgia, of changing foliage and winter wonderland memories. Don’t let this cold season be tainted with feeling less than your best.

As the weather gets colder and more friends start getting the flu, it’s time to take a step back and look into what we should be doing for our own health this holiday season.

You may hear time and time again that your body is a temple and you should treat it as such, but have you taken the time to think about what that means for your busy lifestyle?

The following tips for staying healthy in the colder months may come as obvious to you, but really think about if you do in fact focus on these parts of your health every week. Sometimes we need a simple reminder in the form of a blog post to get us back on track and thinking about putting our health first.

You’ll notice that this guide to staying healthy is not just about nutrition, although that’s a big part of it. Health begins with a balance of wellness in both the mind and body.

If you’re eating nutritious food but constantly stressed about little things at work, you will not reach your full healthy potential. Likewise, if you’re starting to exercise everyday but never getting enough sleep at night, you probably won’t feel at all energized or happy the next day.

Read through this list, take it in, and start to realize how interconnected every aspect of our mind and body are in terms of health. Try to hit each one of these goals for a month straight and see if you notice a difference in how you feel. It may seem like a lot of different aspects to focus on right now, but once you get into the habit, you will thank yourself later.

Hydration is Key

Hydration, hydration, hydration…hydration. The fact is, it’s hard for the average person to stay properly hydrated throughout the day, to reach that impossible 8 glasses of water.

The best advice I can give you is it’s all about making it a habit. When you wake up, have a glass of water with your morning coffee. Before you go to bed at night, drink a glass of water. Instead of reaching for that coke at lunchtime, you guessed it, reach for water instead.

Some people have a hard time enjoying the taste (or lack thereof) of water. If you’re one of those, opt for sparkling flavored water or hot tea.

Goal: Stay conscious of how much water your getting a day, and always try to one up yourself until you reach your personal goal of water intake.

Focus on a Nutritious Diet

The winter can be the hardest time to have a nutritious diet, there are so many indulgences around this time of the year it’s very easy to slip into bad habits.

Instead of the the warm comfort foods or canned overly-salted soups that are taunting you, try making your own soups and stews from home with fresh winter vegetables that have a high amount of vitamins and nutrients. Sweet potatoes, green leafy vegetables, and beetroot are all great winter vegetables to try in a soup.

It’s great if your diet also includes plenty of legumes, wholegrains, nuts and seeds, and uses a lot of herbs and spices to round it out.

Try to eliminate sugar as much as possible – I realize this is easier said than done with the giant more chocolate popping up in the grocery store these days.

Goal: Try to go a whole month with little to no sugar in your diet (before Christmas!) and make 2 new homemade soups with delicious winter vegetables.

Exercise Regularly

There’s no doubt about it, it’s hard to exercise regularly as it starts getting colder outside. Your body’s natural response is to curl up under mountains of blankets and watch Netflix marathons while sipping hot cocoa.

I get it, I really do, but you have to start thinking about your body too! If it’s more attractive, think of moving your exercise indoors where it’s warmer. At the gym, or at home with weights, or a yoga mat and your ability to do jumping jacks. Whatever will keep you moving, do that.

If you’re more of the runner type or still want to spend time moving around outdoors, make sure to spend extra time warming up your joints inside to avoid any unnecessary strains or discomforts.

Goal: Exercise 3x a week for 1-2 hours at a time. If you’re feeling adventurous, try out a few different types of exercise – both indoors and outdoors – to see what motivates you the most.

Reduce Stress

Stress takes everything happy out of your life and puts it into a pinhole perspective of negativity. And ironic enough, the most stressful time of the year is usually around the holidays.

A small amount of stress can be good and keep you motivated to do what you need to get done. For the most part; however, stress is a very, very bad thing to give into.

Some of us lead much more stressful lives than others, usually depending on our socioeconomic status or our careers. Regardless of your amount of stress in life, there are always ways to at least try to reduce it or combat it completely. A lot of those de-stressing tactics use the idea of mindfulness.

Taking a step back to survey your life and the root of your stress, can be incredibly successful in making you realize either how unimportant that stressful item is in the scheme of things, or how unhelpful stress is in working through the issue.

Goal: Take up a mindfulness hobby this month – whether that be yoga, meditation, or singing away your blues in the shower. Whatever works for your personality and gets you out of your stress bubble.

Get Enough Sleep

This is such an important tip to follow in life, and one that’s hard to adhere to sometimes in our busy lives. Sleep allows your body to recover and renew.

Similar to an iPhone that’s low on battery charge and stressing you out with the chance it could shutdown on you, your body can get overwhelmed mentally and physically a lot quicker with a lack of sleep.

Everybody is different in the amount of sleep you need, and it also depends on how active you are on a day-to-day basis. In general, it’s best to set aside 7-9 hours of sleep a night for your body to rest and feel good the next day.

Goal: For the next month, never dip below 7 hours of sleep. Download an app such as SleepCycle onto your phone, which records your sleep patterns and gives you insight on how your sleep could be better depending on your lifestyle.

Wash Your Hands

You may think this as a way too obvious recommendation, but I can’t tell you how many times I’ve walked into a public bathroom stall, heard the stall door open next to me and footsteps echoing out the door without a squeeze of soap or a hint of water spilled from the faucet.

That my friends, is what I call gross. And more importantly, unsanitary. So many germs are spread from not washing our hands before cooking, after taking out the trash, and yes, even after using the bathroom.

Take that extra minute to let the tap warm up and use hot soapy water to wash your hands properly.

Goal: This should be a life goal – always wash you hands after using the bathroom. That goes for you too, guys!

Boost Immunity

Although a nutritious diet is one of the most important gifts you can give to your body, sometimes you need an extra little kick in immunity as well. We’ve talked a lot on this blog about how you can boost immunity and why it’s important to do so.

Immunity makes your body strong to fight against those viruses and seasonal attacks that can be so nasty once they get inside your body.

However, there are a variety of ways you can go about boosting your immunity depending on your preference. Echinacea, garlic, vitamin C, and zinc are also great for supporting a healthy immune system, whether you decide to take supplements or find them in fresh foods.

It could also be the time to start thinking about getting that flu shot if you haven’t already yet.

Goal: Focus on boosting your immunity once a day through herbal tea, food that contains one of the immune boosting elements above, or through a daily supplement.

Stay in Contact With Loved Ones

Don’t you always feel a rush of contentment or happiness after a long catch-up on the phone with a friend/mom/dad/you name it that you really love?

How about when you get a surprise postcard in the mail from your daughter who’s living across the country right now? How about just making a house call to your grandma who lives down the street?

Again, with busier and busier lives in the modern age, we sometimes push these interactions to the side and justify it by saying we’ll see them at the holiday.

Not only is life short and we’ll never truly know how much time we have with our loved ones, but these interaction provide you with a type of social proof and acceptance that makes you feel part of a community. This is very important to our mental wellbeing as humans.

In other words, these connections make you feel loved and respected, they tend to make you have a positive outlook on life, and thus provide you with a healthy mindset. Plus, it never hurts to make other around you feel nice and fuzzy inside.

Goal: Send a few handmade notes in the mail this month to people you respect and love, just to say hi and let them know you’re thinking of them.

Surround Yourself with Natural Light

Did you know that on average about 4 to 6 percent of people suffer from Seasonal Affective Disorder or SAD? Up to 10 to 20 percent of people can have a mild version of it, and SAD is also four times more common in women than it is in men.

There are a few ways to combat this type of seasonal depression, but one of the best ways is through light therapy. You can do this by purchasing a light box and/or surrounding yourself in places that provide a lot of natural lighting.

I’m attracted to places with a lot of natural light because I know it makes me feel happy, whether that be in a new cafe or the apartment that I choose to lease. I’m not the minority in thinking this way either, natural light has proven to be effective it making people feel content, happy, productive, and even inspired creatively.

Unfortunately, with the colder months and the lessening sunshine, natural light isn’t always possible or easily accessible. When this happens, try out a light box and see if it makes a difference in your overall wellbeing this winter.

Goal: Find a new cafe to go to in the morning that has great natural light, and notice if it makes you feel overall more happy when you start your day there.

– – – – – – – –

As I’ve said before and I’ll say it again, our happiness and wellbeing our interlinked by a multitude of aspects in life pertaining to our health. I hope you’ll try out a few of these tips and notice a difference this holiday season in your energy levels and health.

As Andy Williams once said, “it’s the most wonderful time of the year”. Don’t let poor health spoil a time meant for appreciating your family, friends, and the little things in life that make us happy.

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Winter is Coming – How to Beat the Winter Blues by Frederic Patenaude

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Winter is Coming – How to Beat the Winter Blues by Frederic Patenaude

Don’t be caught off-guard this time. Have you started the most obvious cure for the winter blues there is?

Let this email be a warning!

At this time of the year in Northern latitudes, the days are shortening by three minutes a day. But even in Los Angeles the days are shortening by two minutes a day.

When November comes, many people are deep into the “winter blues” without realizing what happened. I’m talking about seasonal affective disorder or SAD.

By December, things get pretty dire rather quickly, with sunset before 5 p.m and days getting even shorter every day.

A slight bout of winter blues means that you’ll feel less energetic, have trouble getting up or staying asleep, and feel not as zesty as usual. Other warning signs include getting up too early and having trouble falling asleep.

If you don’t do anything about it, these symptoms can turn into a full-blown depression.

So let me share with you what to do about it. Because starting the cure early is key!

1) Light Therapy
This simple treatment is your first line of defense. It works! But the key thing is starting early (in September, but now will work if you haven’t started yet), and to do it every day for 30-60 minutes.

I’ve been blasting my eyes with light in the morning since early September, and I will keep this up every single day of the winter, even while traveling. I already feel the benefits compared to years when I didn’t do it.

If you think you tend to have any symptoms of SAD, even slight ones, I highly recommend that you give this a try. But make sure that you:

1) Don’t skimp on quality. Get a good light. After researching this extensively, I decided to purchase the Day-Light Sky Lamp. I’ve been very happy with this lamp, and I also use it on the low setting as a regular source of light.

2) Also get a travel lamp. You don’t want to stop the light therapy when you’re traveling — even if you’re going South. Light therapy only works if you’re doing it every day, and you never know how much sunshine you’re going to get on vacation. Plus, the travel light is very useful for overcoming jet lag by resetting your inner clock to the new time zone. I use it all the time. I recommend this lamp: Brand name- Sphere

The easiest way to use Light Therapy is to do it first thing in the morning while having breakfast, reading your emails, reading the newspaper, having tea or coffee or a smoothie. You have to be fairly close to the light without looking at it.

Start now!

Two Other Ways to Beat the Winter Blues
Here are two more ways to help you beat the winter blues. But you’ll never hear them discussed in the media. These methods work even faster, and the results are more permanent! Note: you must do this in addition to light therapy.

1) Fasting

Fasting (on water) stimulates the production of natural endorphins. At the end of a day of fasting, you naturally feel more alive, energetic, and more importantly: mood significantly improves.

In the winter, I fast one day per week for 20 to 36 hours.

Also, I think our bodies are naturally designed to get fewer calories in the winter, because this has been a time of semi-starvation, in our long evolution as a species.

During the winter, our bodies go through several physiological changes. That is why many people gain weight and feel less energetic.From an evolutionary perspective, it makes sense because it helped us in the past conserve energy.

The problem in our modern world is that “winter never comes.” We experience the cold, but not the starvation. So we pack on the pounds and feel depressed.

One way to overcome this is to fast one day per week. That way, your body will think that “winter is coming” and will react appropriately. Your mood will significantly improve, and you’ll avoid the fat gain that most experience during the winter.

(Note that some people shouldn’t fast, due to health concerns. In this case, you can try a day of eating fruit, smoothies, or juices).

2) A High-Raw Diet

A high-raw diet is a great tool to improve mood and energy levels. Most people think of doing this during the summer, but the winter is a great time to eat more raw!

Again, this refers to the “winter hypothesis.”

A raw diet is naturally less caloric dense but contains more nutrients.

Your body will react by burning fat and producing endorphins — feel-good hormones.

You don’t even have to eat 100% raw to experience the results. Just 50 to 80% raw will do it!

When you combine light therapy, fasting and a raw diet, you have a powerful combo to ward off winter blues or even depression.
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These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. All Rights Reserved. Advice and recommendations given in this website or in personal consultation by phone, email, in-person, online coaching, or otherwise, is at the reader’s sole discretion and risk. You should see a qualified, licensed doctor before starting any skin care, nutritional, diet, stretching, and/or exercise program. Information presented on this website is not to be interpreted as kind of attempt to prescribe or practice medicine. These statements and information have not been evaluated by the Food and Drug Administration. No product offerings are intended to treat, diagnose, cure or prevent any disease. You should always consult with a competent, fully-informed medical professional or health practitioner when making decisions having to do with your health. You are advised to investigate and educate yourself about any health related actions and choices you make.

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An Unusual Cure for Winter Blues by Frederic Patenaude

Check out the great deals below on products from Frederic. The special offers are subject to change at any time, so buy now for your holiday gift giving.

An Unusual Cure for Winter Blues by Frederic Patenaude

When November comes, I start feeling the “winter blues.”

Because I live in a Northern climate, I experience the short days in October, November and December.

By November, things get pretty dire rather quickly, with sunset before 5 p.m and days getting shorter every day.

November is also a rather rainy and gray month for the most part.

A slight bout of winter blues means that you’ll feel less energetic, have trouble getting up or staying asleep, and feel not as zesty as usual.

For many, this can turn into a full-blown depression — seasonal affective disorder (SAD), as it’s called.

The most commonly discussed way to prevent this is light therapy.

It works, as long as you start it pretty early (in September or even late August), and keep it up every single day for the entire winter.

You have to get a light designed for this — 10,000 Lux.

You have to be fairly close to the light, without looking at it. And you have to do it for 30 minutes, every single morning. Many do it while eating breakfast or reading.

This works… but it’s also a big commitment.

There are two lesser-known ways to beat the winter blues.

You’ll never hear them discussed in the media. But they work faster and the results are more permanent!

1) Fasting

Fasting (on water) stimulates the production of natural endorphins. At the end of a day of fasting, you naturally feel more alive, energetic, and more importantly: mood significantly improves.

In the winter, I fast one day per week for 24 to 36 hours. I find that this really works to avoid feeling the “winter blues.”

Also, I think our bodies are naturally designed to get fewer calories in the winter, because this has been a time of semi-starvation, in our long evolution as a species.

Our bodies go through several physiological changes before the winter: we gain weight, we feel less energy. This is good from an evolutionary perspective, because it helped us in the past conserve energy and last the winter.

But the problem in our modern world is that “winter never comes.” We experience the cold, but not the starvation. So we pack on the pounds and feel depressed.

One way to overcome is to fast one day per week. That way, your body will think that “winter is coming” and will react appropriately. Your mood will significantly improve and you’ll avoid the fat gain that most experience during the winter.

(Note that some people shouldn’t fast, due to health concerns).

2) A High-Raw Diet

A raw diet is an amazing tool to improve mood and energy levels. Most people think of doing this during the summer, but the winter is actually a great time to eat more raw!

Again, this comes down to this “winter hypothesis” I just talked about.

A raw diet is naturally less caloric dense, but contains more nutrients.

Your body will react react by burning fat and producing endorphins — feel-good hormones. This would technically encourage you to go out there and seek some rich food!

When you combine both fasting and a raw diet, you have a powerful combo to ward off winter blues or even depression.

You don’t even have to eat 100% raw to experience the results. Just 50 to 80% raw will do it!

And fasting isn’t necessary if you get closer to 100% raw.
————————————————————————————————-
The program ”One Year of Raw Foods” features complete menu planners for every day of the year, and more resources to make this diet work.

This program features exactly what to eat, day by day, based on seasonal ingredients (no mangoes in January!), and a complete shopping list to help with your errands.

Check it out here as it is a great offer with lots of free extras!
http://www.1shoppingcart.com/app/?Clk=4900803
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I want to let you know that Frederic’s book, “How to Eat Well for Under $100 a Month on a Plant-Based Diet” with the companion book is available now for $29.95 instead of the usual price of $47.

How to Eat Well for Under $100
http://www.1shoppingcart.com/app/?Clk=4900783

Coupon: MINDY100
$29.95 instead of $47

Other great deals on products offered by Frederic to my readers, are available for a limited time, so don’t delay:

Starter Kit
http://www.1shoppingcart.com/app/?Clk=3923008
Coupon: MINDYGOLDISSTARTER for 25% off
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Healthy Salad Dressings is available for $7 instead of $19.95
http://www.1shoppingcart.com/app/?Clk=4847273
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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