Hello, everyone. Lately I have been listening to more podcasts, and there is one in particular I’d like to suggest you check out. It is an excellent resource for tips on how to get your life more in balance, before the imbalances take over. The podcast is called Ten Percent Happier with Dan Harris, and its free and is offered in most places where you get your podcasts. Dan Harris was an accomplished journalist who’s life had become the epitome of imbalance. He was working endless hours, and the total focus on his career led to a developing crisis of burn out and drug abuse. This was not just something that was effecting him, but it was damaging his relationships as well. The culmination of this problem manifested itself when, during a live broadcast on national television, he experienced a full on panic attack. This complete meltdown then led Dan to reevaluate his life, and to consider how mindfulness could help him rebuild himself and his relationships. It was at this point that he decided to develop a podcast to help others avoid the massive meltdown that he experienced. He enlisted the help of experts in the field of health and mindfulness to create a resource for others so that they might incorporate some of these practices into their own lives. Some of the areas that are explored are mindfulness, relationships, health and fitness, food issues, Buddhism, social connections and meditation just to name a few. In addition to the podcast, Dan developed and app called Ten Percent. It offers enlightening interviews with experts in an array of topics. These are relatively short blocks of content followed by a guided daily meditation to help break some of the unhealthy patterns that may have built up in your life. The first thirty days of the app are free, and then you have the option to purchase a membership for $100. This is an investment that is well worth the expense. So, you may not have experienced the epic meltdown that Dan had, but most people feel there are tweaks that need to be made in our lives to help us to live in a more loving and intentional way. Check it out...you will be amazed at all the ways it could help you elevate your life and experiences in our challenging world.
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The last few weeks of winter are upon us. But before we give up on healthy winter foods, I’d like to suggest a great acorn squash recipe. This recipe will be best with an organic acorn squash. Why organic, you might ask? For starters, when veggies are treated with chemicals and fertilizers, they may indeed grow faster and appear larger, but this comes at a price. For a slow growing veggie like squash, the chemicals will speed up growth resulting in a larger product. But squash needs time to develop its natural sweetness. The organic growing tends to be slower allowing the sweetness to be more enhanced and the flesh of the squash will also be more tender. Additionally, many conventional crops enlist the help of mechanical tillers, which compromise the delicate eco system that lies beneath the surface. I know organic produce does come at at price compared to its conventional counterpart, but if you are going to splurge at the grocery store, the produce aisle is the best place to do it. Remember that when selecting organic produce, look for the PLU number that starts with a 9. The conventional counterpart will have a PLU that starts with a 4. Though the warmth of sunshine can certainly feel good on our skin, this lawless ball of fire can do some serious damage to our dermis (yes, even in the winter). Even when we're diligent about applying sunscreen or sticking to shady spots, incremental sun exposure can add up over time and expedite signs of aging. "The sun's UV rays can cause uneven pigmentation, brown spots, broken blood vessels, and white spots," explains Debra Jaliman, MD, a board-certified dermatologist and author of Skin Rules: Trade Secrets from a Top New York Dermatologist. "It can also break down the collagen and elastic tissue leading to wrinkles and sagging of the skin." While a full reversal of sun damage isn't always feasible, there are a handful of treatments and products that can partially turn back the clock and curb future damage. Hello everyone! I have had mindfulness at the forefront my mind lately, specifically in relation to food. I noticed after the holidays, I was being less mindful about what I was eating. I was making pretty good food choices, but not listening to the internal cues as to when enough is enough, regardless of how much might be left on my plate. It brought me back to when I was in yoga teacher training, when we were asked to take part in what were called yogi meals. Yogi meals are a way to practice mindfulness while you are enjoying a meal. It’s an opportunity to really pay attention to how the food looks, tastes, smells and how it makes you feel. It’s also a way to practice portion control while being able to fully enjoy each bite. Lastly, it is a way to remind you that you need to slow down and enjoy the moment, and feel gratitude for what you have before you. Hi everyone! I hope you are enjoying the beauty of our first major snow storm, and that you are staying toasty. I’m writing this week to talk a bit about goal setting. This is something that is a cornerstone in health coaching. I hope it can keep you from feeling discouraged if you struggle with aiming high, and falling short in the long run. In my work with my clients, this is a big focus. I want to be sure they do not feel defeated within weeks of getting started. It’s good to keep in mind these five words when setting goals. Your goals should be specific, measurable, attainable, realistic and timely. Another important thing to realize is that a coach does not set these goals for you, you set them for yourself in a way that inspires you, rather than weighs on you. Hello everyone! How are all the New Year’s resolutions going? If the answer is, not well, you are certainly not alone. Sometimes we think we need to make major changes, but maybe a few smaller ones might be a better idea. I worked with a client who was frustrated that he had made strides with eating better, but the workouts were non existent. When I asked why, he said he found it boring, and hard to make a commitment to it. He was, however, a very social guy, and he loved tennis but never made time for it. Combining the two, he made the realization if he met with his 3 buddies for a game twice a week, he felt that was more motivating. He ended up being more consistent knowing his friends were involved and they could get in a good workout while enjoying each other’s company. After a few weeks, he decided to ask another friend to go biking on the bike trails once a week. It’a win win if you can do what you like with people who you like to be around socially. It takes away the drudgery of say, a treadmill, and you get a chance to catch up with the people you enjoy. So, if you thrive on time with friends, try combining the two so exercise will feel like something you look forward to, instead of something you dread. Just a thought for all you social butterflies out there, grab a friend to make your workout more fun, and maybe even something to look forward to. Also, it’s easy to skip a workout if you do it on your own. But if you know your friend will be waiting for you, you’ll be less likely to skip it. When coaching my clients in the Boston area, I worked with busy professionals whose schedules were jam packed, leaving them little down time. Even when they walked in the door at home, a new set of responsibilities would be there to greet them. They would lament how stress was an inescapable part of life. The question was, how can peace be found in a world with seemingly endless demands? We all know how stress can railroad us into endless thought patterns, that prevent us from finding times of peace. The idea of calm in the storm can feel like something only a Buddhist monk can achieve. The truth is, this is a practice not an elusive moment that always feels beyond your grasp. Vispassana meditation is the practice of having pointed attention on the breath. The translation means insight. There are 10 day retreats which can teach this method in its entirety. Most of us will, most likely, not have the time or dedication to do this. However, there are basic practices that can fit into even the busiest schedules. Try to find a place this is quiet and without interruptions. This might be in your parked car with your cell phone silenced, or a quiet corner of your home. All you need is quiet and patience, and no attachment to outcomes. Just sit comfortably, close your eyes, and pay attention only to the inhale and exhale of your breath. When you notice your mind wandering, bring yourself back to the breath. Even a 5 minute practice can leave you feeling more harmony from within. Paying attention to the moment you are in takes patience, but its benefits are immeasurable. Life is a gift, and sometimes we move too fast to even notice that it is also fleeting, and this moment we are in is our only guarantee. Use a few of these moments to allow your mind to calm, and to appreciate the moment you are experiencing. To learn more about vispassana meditation, check out a book by William Hart called, The Art of Living -Vispassana Meditation as taught by S.N. Goenka. I hope you will find peace in it, as my clients and I have. Namaste. Hi everyone! I hope you had a peaceful holiday. After enjoying all the delicious sweet treats and meals, you may be starting to consider how you can get healthier in the coming year.As a health coach, I help people find solutions to challenging issues in trying to become a healthier version of themselves. So, I’d like to explain a bit about how the process works. First off, we focus on you exploring various areas of your life, that come together to paint a picture of how to uncover a healthier you. This encompasses much more than how much you eat and exercise, or what goes on your plate. Many of those decisions hinge on how fulfilled your are in all areas of your life. We will investigate this and ultimately each plan gradually unfolds, as you examine how satisfied you are, and in what areas you can find room for improvement. In our never-ending pursuit of the smoothest, tautest, brightest and clearest skin, there’s always room for a little niacinamide. It’s one of those much-buzzed-about super ingredients (like vitamin C, hyaluronic acid and salicylic acid) that transforms your skincare regimen into a proactive defense against signs of aging. Think of it like the age-old adage: if the best defense is a good offense, niacinamide is your power forward. Niacinamide is a form of Vitamin B3. When applied topically, it can produce noticeable results that range from more resilient skin to a reduction in dark spots, as well as tempered oil production. Read on to learn the benefits of niacinamide, how to use it most effectively, and the best niacinamide products for experiencing these anti-aging perks. The Benefits of Using Niacinamide1. Boosts barrier functions: Niacinamide improves skin’s core barrier function, which is to lock moisture inside, according to a study published in 2005. This effect also helps to prevent outside irritants from wreaking havoc on your skin. 2. Decreases the appearance of pores: Niacinamide can make the pores appear smaller, thus improving the surface texture and clarity of the skin. 3. Increases skin resilience: Niacinamide makes skin more buoyant and durable by boosting keratin production, which improves your skin’s firmness and ability to heal. 4. Controls oil production: Niacinamide can help regulate overproductive sebum glands and tone one’s overall complexion. 5. Reduces inflammation: Niacinamide has been proven to calm extreme cases of inflammation, as with severe acne or eczema. 6. Brighten complexion: Niacinamide can help reduce dark spots. High concentrations of niacinamide can also reduce stubborn sunspots and hyperpigmentation. (You’ll typically find these results in formulas that include over 5 percent of the ingredient.) 7. Universal application: Niacinamide works on all skin types. It also works alongside almost all other active skincare ingredients, too (even the volatile vitamin C), making it an easy addition to your regimen. By Brittany Burhop Fallon, Beauty Director · Jan 28, 2021
Ask a skin-care expert to name their favorite ingredient (aside from SPF), and nine times out of 10 you’ll hear retinoids. The praise stems from more than 30 years of research and clinical trials demonstrating the active’s seemingly endless benefits for healthier, more youthful skin. “Like a Chanel purse, I don’t think retinoids will ever go out of style,” says Hamden, CT dermatologist Mona Gohara, MD. “They are the original, and thus far the most effective collagen builders we have in our cosmetic armamentarium.” The Two Types“When we talk about retinol and retinoids, what the skin is actually using is retinoic acid,” explains New York dermatologist Dendy Engelman, MD, noting that all retinoids are derivatives of potent antioxidant vitamin A. “Retinoic acid is extremely effective at communicating with the skin’s cells—it has the ability to connect to almost any skin cell receptor site and tell it to behave like a healthy, younger skin cell. Prescription retinoids contain retinoic acid, whereas over-the-counter topicals contain retinol, which converts to retinoic acid in the skin.” |
SherylBaba My goal is to be your Age Management Retreat. Ladies, I speak your Age! I'm 62 (!) and have encountered, or will soon, the aging skin issues we 'd like to avoid. Archives
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