How to make a healthy morning routine

It’s morning time again, as strange as that may sound! That lovely alarm clock has just softly – or perhaps not so gently – jarred you up from your comfortable slumber, and it’s time to get your day started. Or the sun wakes you up – possibly a rooster.

Before you settle into your regular morning routine, try out a few, if not all, of these healthy ways to start your day. You may make the most of the time you

have before heading out by doing so, and you’ll be more likely to keep to healthy living habits for the rest of the day.

Here are 5-morning routines to help you start your day off on the right foot.

1. Meditation. Meditation in the morning sets the tone for the rest of the day. It will assist you in becoming more focused, content, and upbeat. Your mind has a proclivity for jumping from one notion to the next. This is known as the “monkey mind” in Buddhism. One of the advantages of meditation is the ability to break free from regular thought patterns, particularly negative ones. This can assist you in moving from reactive state to a caring, proactive state of being. Set aside at least 10 minutes each day, first thing in the morning, to prepare yourself for the day ahead. The amazing spiritual teacher and inspirational speaker Louise Hay has a great morning meditation (available on youtube) that she suggested you listen to before you even get out of bed – how hard can it be? ☺

2. Get a large glass of water to drink. Pour yourself a big glass of water once you’ve gotten out of bed. Remember that your body hasn’t had any food or water in 8 to 12 hours. Therefore it’s dehydrated. Add a fibre supplement that aids your digestive system, if you want to take this healthy practice even further. One spoonful in a glass of water will not only help lower your cholesterol, but the added fibre will also make you feel fuller, preventing you from overeating when it’s time for breakfast. If that’s not your thing then just add lemon to your water or apple cider vinegar to give your digestion preparation and a healthy boost. Take a Probiotic while you drink that big glass of water. I take Sunrider’s Vitataste + flaxseed.

3. Eat A Healthy Breakfast. As you probably already know, breakfast is breaking the fast  and should be done wisely and well. Often considered the most important meal of the day and should never be neglected. Remember that your body has gone without food or drink all night therefore, one of the first things you should do is refuel your engine. Breakfast should be as healthful as possible. So fast fod from a drive through is usually out, plus most of those breakfast items can easily exceed 1000 calories. That’s a lot of food for a single meal. Anyway back to the healthy meal. There’s no reason why you shouldn’t be able to swiftly prepare something nutritious to eat at home if you keep your refrigerator/kitchen/ pantry stocked with healthy options. Fruits, seeds, nuts, porridge oats, scrambled tofu, avocado on toast, fruit jams, theres so much to choose from. Don’t forget to take probiotics and digestive enzymes before you eat if you have been struggling with feeling bloated or having wind or any discomfort.

4. Write A To-Do List / Journal Another morning routine to get into is to jot down a few things on paper that you want to accomplish that day while you’re resting your breakfast. Any immediate goals you want to complete that day can be added to this “To-Do” list. These objectives could be related to your job, home, children, or weight-loss attempts. Having a To-Do list gives you specific things to focus on, increasing your chances of completing them and, as a result, being more productive. It’s also a great time to just journal and write down in a separate book your thoughts and feelings without judgement, just to get things out and on paper, it has been shown to be very healing and cathartic.

5. Stretch, Dry body brush and Shower – Do some light stretching, yoga or take a short walk, to open the body up, and allow the energy channels to clear and balance. Head to the shower afterward. Before showering use a soft dry brush to exfoliate your skin and get lymph moving, brushing firmly towards the heart, then shower in a warm shower and finish with a cool shower. This gets the circulation and lymph moving and also helps tone skin. Wakes you up too☺ 

6. Set a high standard for yourself. Start each day to do your best and achieve greatness. You are capable of anything in your early waking moments, before sight, sound, or smell. Then your “world” pours in, and you begin to fall into routines and patterns. Having a good morning routine is beneficial, but it is insufficient on its own. It would help if you held yourself responsible for your success and happiness. Keep a gratitude diary and write down what you’re thankful for as well as what you want to accomplish that day, week, month, or year. Begin with a little project and work your way up. You’ll learn to focus your mind on what matters most to you, and you’ll start to see how your vision of success will manifest. It will train your mind to look for the wonders of life throughout the day. You’ll start to rewire your mindset to be more positive, and you’ll start to assist others to do the same. This will also lower your stress levels, improving your overall health and quality of life.

Great morning habits will make you feel happy and energised to go out and create a successful life. Keep in mind that change occurs at various times throughout your life. First, become the person you want to be, and then the life you want to live will emerge around you.

Healthy Stretch in Morning

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Anxiety Relief Tea That will Help with Stress

Feel Stressed? Wondering what teas you can drink to help with anxiety and stress? Herbal teas are an excellent alternative to chemicals, Prescriptions powered by who knows what ingredients for reducing stress and tension. Thousands of years and across many cultures, they have been used and practiced for their therapeutic and medicinal effects.

Maybe it’s time you joined the club and check out tea. Whether it is family obligations, financial concerns, deadlines dealing with the economic pressures, the list goes on …. stress may attack us all, young and old at any time. Unfortunately, if we like it or not, it has been come the norm and plays a significant role in our daily lives, especially lately. Many people will turn to synthetic pharmaceuticals for a ‘quick fix’, unaware of the long-term consequences on their minds and bodies.

Not all stress is bad. Some people work and perform better under stress, but if stress is prolonged, panic can set in and things can get out of hand. Our bodies are built to withstand, and thrive on small bouts of stress, in moderation.

Stress has always existed and evolved over time, and the practice of blending and drinking herbal teas for this prevalent ailment is still being done today. Maybe you are an annoying person with mood swings, or ready to pull your hair out, maybe try one of these herbal tea mixes and reclaim your calmness and sanity — and theirs.

Catnip

My cats love it and  I am forever finding them in the catnip herb garden, there must be something in it☺ But Yes, I get what you’re thinking, it’s for cats!!…but humans can also eat it! It’s known as the “anti-stress herb” and has been used to treat uneasiness and children who have had a horrible dream in the past. It’s even been used for insanity, not that it’s suggested you let your stress levels get so bad! It has a calming and soothing impact, and it can also be used to relieve stress and anxiety caused by nicotine or drug withdrawal. So get some growing in the herb patch and even your feline friends will thank you.

Peppermint

This plant is regarded as a “cure-all” in England, and it is listed in the Bible as one of the herbs used to pay taxes! It’s been used to cure hysteria ( again not suggesting you let it get that far, oh no) and nervous illnesses, and it’s also a great way to relieve stomach pains and cramps. So pick some up in the supermarket.

Ginseng

The moniker “king of tonics” is believed to mean “world wonder,” and the Chinese see this herb as a supreme treatment for all ailments. It is a powerful antidote to stress, and in the West, it is used to treat nervous and mental exhaustion-related loss of appetite, stomach and digestive diseases.

Chamomile

Chamomile, sometimes known as the “all-around comforter,” is a natural sedative and one of the greatest herbal teas for calming and soothing frayed nerves. This is due to its anti-spasmodic characteristics, which aid in the relaxation of your body’s muscles. It is usually even safe to use with restless youngsters due to its powerful relaxing and calming properties but always check before with your doctor, midwife or care provider as things are always changing  and its best to stay up to date with recommendations.

Kava Kava 

Kava Kava, often known as the “mood adjuster,” works by working on the nerve centres and stimulating them to ease anxiety, tension, and emotional stress. It’s also a gentle natural sedative that can provide a sense of calm without causing any loss of attention or changes in motor reflexes.

Valerian

Valerian is known as ‘Phu’ because of its peculiar and disagreeable odour. Valerian includes compounds known as ‘valepotriates,’ which give it sedative properties. It’s also known as “nature’s tranquilliser,” a sedative and anxiety reliever administered to civilians during WWII to help them cope with the stress of continuous air attacks. It’s still a very popular herb today to aid restful sleep and calm nerves.

Passionflower. 

Passionflower lowered anxiety during four weeks in one well-designed study; the herbal cure was just as efficient as a common anti-anxiety prescription. It is thought to be effective in treating agitation, irritability, depression, and opiate withdrawal. It’s available as tea or as liquid extract drops.

Lavender

In a recent study, lavender oil was found to relax people and regulate numerous symptoms similar to the prescription drug Ativan on patients with generalised anxiety symptoms. It is a non-sedating essential oil that can be inhaled or given as a crushed supplement in capsule form. Even having the lavender plant in your room promotes wellbeing as it’s aroma is beautiful and calming.

Lemon balm 

After just one dose of tea using the dried herb, it has been demonstrated to lessen anxiety. Lemon balm can be used in aromatherapy, or as drops in a bath for an overall anxiety calmer.

Ashwagandha

This is a herbal supplement that is provided as a standardised supplement to help with anxiety symptoms. Ashwagandha has been demonstrated in several studies to reduce the stress hormone cortisol as well as anxiety-related symptoms. It has no serious side effects and can be taken for a long time. It was found to be superior to Ativan in one study. It can be taken as a prepared tea or the powder can be added to other beverages.

L Theanine

Both black tea and green tea include L-theanine, a water-soluble amino acid. It can be consumed as a tea or as a supplement in the form of a pill. It’s non-addictive and doesn’t have any sedative effects. It is thought to reduce anxiety and stress-related symptoms by acting directly on brain regions.

Herbal medicines contain certain unique qualities that aren’t seen in benzodiazepines, which are usually used to treat anxiety. They’re all-natural vitamins that have been used for millennia with great success. They’re also non-addictive and mild on the body. Herbal tea is a safe and simple approach to maintain daily emotions of serenity. Herbal teas and the above-mentioned procedures can be utilised to assist ease anxiety symptoms without causing addiction or unpleasant side effects. 

Note: However as always, before you attempt them, check with your doctor to make sure they won’t interact negatively with any other medications you’re taking or that there are no contraindication’s for your particular situation.  They are, for the most part, free of adverse effects. However, it’s vital to keep in mind that herbs can interact with sedative medicines and other medicines, so proceed cautiously and see your doctor or a herbalist before beginning.

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Oil-Free Lemon, Chia Seed Dressing

Quick and Easy Oil Free Dressing for Salads, Dip, Extra dipping sauce.

This will revamp your salads and veggies – a tasty, fresh – OIL FREE – Dressing that is nutritious.

This recipe tastes even better than it sounds. Give it a try mmmmm.

Ingredients

Fresh Lemon 1/2 Cup squeezed

1 Clove Garlic, chopped

1/2 – 3/4 knob of fresh ginger peeled and chopped

1 Tablespoon of Dijon Mustard

1 1/2 Tablespoons of Maple Syrup or Date Sugar

Fresh Lemmon Pepper

6 – 7 Tablesoons of Water

1 Tablespoon Chia Seeds

Chop up the garlic and ginger. Add all ingredients to a food processor or blender. Blend til smooth.

www.healthoverfifty.com ® Suz Alfano 2020 ©

What is your favorite No Oil Dressing?

Plant Based Nutrition for Those Over 50 Years Old

Keeping up your health and eating healthy is not easy after a certain age. Eating the right way does not mean you always have to have boring food- yuck! Plant based foods are so unique and delicious to incorporate into your routine to make meals healthful. When you have either farm fresh veggies or organic from the store they are so tasty compared to the meats, poultry, and salt filled stuff (food).

The Book “How Not To Die” written by the great Dr. Michael Greger, M.D. and “How Not to Diet” start a great challenge which allows you to incorporate the most nutritious possible ingredients to your meal plan and a routine to make you feel active and lively in no time. Check out his app the 12 Things to eat and do daily.

Cruciferous Vegetables

Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Kale, Radish, Turnips, which are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Cruciferous Vegetables are will help lower inflammation and could possibly reduce the risk of developing cancer. Be sure to eat at least a half a cup a day. By the way – Brussels Sprouts cut up 14 minutes before cooking bring out more of the essence of the veggie.

Beans and Legumes

Beans and legumes are a great antioxidant, good source of protein, reduce cholesterol, decrease blood sugars levels and increase healthy gut bacteria. Some of the top beans are : Garbanzo Beans (delicious as hummus), Lentils, Peas, Kidney Beans, Black Beans, Soybeans, Pinto Beans, Navy Beans, Peanuts (yes peanuts are a legume). A favorite is garbanzo beans with vegannaise, avocado as a tuna replacement.

Berries

Eat at least on serving a day of berries – blackberries are the most nutritious. Berries are high in fiber, can help lower cholesterol levels, and keep you skin looking beautiful. Goji berries are a great snack to carry around with you because they are dried.

Other Fruits

Eat at lease 2 more cups a day of fresh fruit or 1/2 Cup of dried fruit. There is something to say ‘An apple a Day keeps the Doctor Away’. Fruit is rich in nutrients such as potassium, fiber, and Vitamin C. Plus they are naturally sweet!

Greens and other Vegetables

Have at least 2 more vegetables per day on top of the Cruciferous Vegetables – these are so fantastic for your health. Best to have – according to Dr. Gregor – 2 cups raw, and or 1 cup cooked vegetables per day. Onions, Bell Peppers, Carrots, will add color and extra taste to your meals.

Whole Grains

Three servings a day of 1/2 Cup f whole grains is basically what you should have without gaining weight. Whole grains have fiber, Vitamin B, minerals, iron and magnesium.

Flaxseed

Have at least 1 Tablespoon ground daily. This is full of fiber, protein and omega-3. Flaxseed keeps you regular – ha ha.

Vitamin D and Vitamin B12

Vitamin D and B12 are essential and if you get a a healthy Vitamin Supplement you would not take them for granted.

Beverages and Water

Five servings a day of water, tea, coffee, etc. Make sure you keep yourself hydrated. Also drink Green tea, and stay away from sugary drinks.

Spices

Try adding a minimum 1/4 teaspoon of turmeric a day.

Exercise

Keep yourself active during the day. If you sit a lot during the day make sure you stand up at least every hour. Moving around 90 minutes a day should be enough to keep you energized.

Best to have varied foods, nutrient dense, minimally processed foods to meet your daily needs.

References:

https://www.ncbi.nlm.nih.gov/pubmed/26706022

https://www.nbci.nlm.nih.gov/pubmed/19794127

https://www.ncbi.nlm.nih.gov/pubmed/19271419

https://www.ncbi.nlm.nih.gov/pubmed/17151594

© Healthoverfifty.com 2020

Five Tips to Walk and Exercise More

Make walking a daily habit – especially if you have a dog.

Walking was what are bodies are meant to do daily.

Walking, exercise – anything but sitting on the couch for hours watching Netflix, AmazonPrime, HBO, HULU, Video Games – ( then picking on unhealthy foods).

Besides not having to hunt and gather food – just ordering it online or walking around the grocery store – we usually sit — a lot. This is not good and will cause health problems if done daily. Make a goal to walk daily – starting with 10 minutes at a time – or around the block (or dining table).

We need to get in the habit of walking daily. Just as you brush your teeth religiously – walk daily. Once you get started you will be sad on the days you miss.

Figure out a nice route before you start. Maybe some place with a beautiful vista or ocean view. By my house we have several trails to choose from long and short with very beautiful views.

Try to find a place to walk that is convenient – so you don’t have to drive there and/or make excuses. Leave from your door, lace up you shoes and go from there.

The more you walk the stronger you will become. Get some 1 pound hand weights https://amzn.to/35VrT2s – I use these everyday. You can swing arm circles while walking to really increase your heart rate.

Listen to podcasts, learn a new language, get caught up on a book or news. If you use your favorite listening device maybe this will motivate you to walking and exercise. Even days when you are not feeling it – maybe a great item to listen to will be an idea.

Buy a new pair of walking shoes, a new walking or exercise outfit, a drinking bottle.

Find a walking group with others. When you have someone to account to – maybe you will not miss those days.

Do you have any tips you would like to include?

Disclosure – we make some pennies on items we recommend and they are still the same price if you buy them on your own.

www.healthoverfifty.com COPYRIGHT 2019.

How To Be A Whole Foodie

Plant Based Eating in a SAD Eating World

How hard is it to take on the Whole Foodie way of eating? You eat plants and less other stuff – no other stuff, haha. Do you have a pet – say a Dog… and still eat meat? SAD – what’s that? —- Standard American Diet.

Food – Almost synonymous with LIFE! When we eat – it is almost our greatest joy in life – and something we do almost as much as sleeping and breathing. Yet, people go and mess it up by over eating, causing stress thathttp://www.nfva.org/ diseases, etc. In the US – 69% of adults are overweight and approximately 36% are obese.http://www.nfva.org/national_action_plan.html

Heart Disease ~Number 1 killer (By the way – rumor has it Number 2 killer : Doctor’s mistakes and or hospital staff mistakes). Primarily diseases come on by the way we eat – Over 115 Million American are diabetic or prediabetic.http://www.cdc.gov America is almost at the bottom of the list compared to 33 other countries when it came to health factors and life expectancy and these countries are rushing to eat like the Americans.

If you want to live a long life, you have to become a skillful eater. When I was taking Dr. Campbell’s course they showed videos asking people if they eat healthy and where they came up with their ideas of eating healthy. Their answers were all over the place. One thing I know for sure – if it’s advertised on TV it probably is not too healthy. When was the last time you saw Apples advertised on TV or a Lemmon? Hey, eat more Berries!!

Skillful eating is when you research the most nutritious foods and what they do to our bodies. Diet fads, Media Ads, all create confusion. One day this is good for you – the next day it is not. Books such as THE BLUE ZONE, THE CHINA STUDY, THE WHOLE FOODS DIET, HOW NOT TO DIE, have great information. Watch Dr. Greger on Twitter with short 2 minute videos, even get his APP.http://nutritionfacts.org

What have all the researchers found out?

“A whole food, mostly plant-based diet is the optimum diet for health, vitality, and longevity.”

By eating 90% a plant-based diet you will nourish your body, and enhance your senses.

What is Whole Food and Processed Food?

This is list Broad, just a few simple rules to follow when choosing foods.

WHOLE FOODS

They are close to the original state.

Spoil

Something you Grandparents would say is food.

Do not usually have an ingredient list.

Sold without packaging.

Usually found in perimeter of market.

HIGHLY PROCESSED FOODS

Little resemblance to their original origin.

Stay on shelf for a long time.

Food your Grandparents would never eat.

Have long ingredient list.

Usually in a package or box.

Find mostly in center of market.

ACTION STEPS TO TAKE NOW!

  1. Become a Skillful eater. Spend some time learning about what you put in your body – you have to live in it!
  2. Eat real foods. As Dr. Greger says – this means, ” nothing bad added, nothing good taken away.”
  3. Eat more plants. There have been tons of studies that eating plants, whole grains, legumes, vegetables, fruits, will bring longevity. Aim to get 90% or more of your calories from plants.

Healthy Fruits & Vegetables Should Eat Every Day

Dr. Greger’s Suggestion “How Not to Die” and Cardiologist Joel Kahn say these are what Fruits and Vegetables we Need to Eat Everyday

Handful of Berries a Day for Great Health and Fiber
  • Berries. Eating a handful of berries is much better for you than a Candy Bar. A Chinese study found that eating fresh fruit eliminated diabetes. There are minerals and vitamins in fruits, plus fiber, that will help your arteries and veins. Even though the fruits have sugar, the fiber in the fruit slows the rate that the sugar gets absorbed. Studies have shown that berries show benefits of heart disease. Blueberries and Strawberries are some of the most nutritious fruits like greens are the vegetables with the highest nutrition. Berries will have less of a rise in blood sugar than pineapple. Minimum 1 serving per day. Goji Berries are great to carry around on the go in a little baggy.
Cruciferous and Green Vegetables – Best Use of Calories

Greens ~ Green Veggies have the highest nutrient density than any other food, quality calories – Best food we could possibly eat! Basically experts say that each serving could benefit up to 20% drop in risk of heart attack or strokes for each serving. Why not just grab a couple hand fulls 2 – 3 times a day.? Need more calcium? – eat more collard greens. Go for at least 2 servings a day.

3. Cruciferous Veggies

Try slicing up some brussel sprouts and add to your salad (Cut up and let sit for a few minutes). Broccoli and Cauliflower are some great choices – but why not try a Deep Purple Cabbage – great antioxidants, helps with eyes, & protects your brain. Throw a little on a taco, salad, cooked veggies as a garnish. Our bodies create a chemical called sulforaphone when eating cruciferous vegetables. Very protective against cancer, helps your stomach. snacks.

4. More Vegetables

Mushrooms are a great supply of Vitamin D and build your immune system and cut down on respiratory tract infections. Eat radishes, endive, watercress, spinach all day long for snacks.

Health & Holistic Nutrition Quick Tips

Holistic Nutrition
Nutrition Tips

While studying to Be a Holistic Nutritionist ~ My Notes

How Water is used by the body and what takes place when the intake of water is increased. The right amount of water will have optimal function of the tissues, organs and cells. Water is the BEST cleanser. When you drink more water – dilutes any diseases you have or chemical reactions can be diluted.

More water will dilute, clean, eliminate toxins.

How does the skin provide protection to the internal organs and outside protection from pathogens?

Exchange of Oxygen and Carbon Dioxide The skin regulates body temperature & provides protection for delicate inner parts. Layer of fat under the skin insulates the body + can make energy when food is not around.

How does osteoporosis occur and what causes the acceleration of this disease?

Osteoporosis occurs with aging, poor eating, menopause, low activity, and no weight lifting. Other causes of Osteoporosis would be smoking, no exercise, and lack of calcium.

What do muscles store to ensure there is a constant supply of glucose and where does this fuel come from?

Muscles store a supply of glucose in the form of glycogen. Eating too many fats, sugar, Carbs, refined sugars clog these up. Potassium, carbs, bread, fruit, pasta, proteins, fats.

Explain the process of oxygenation of blood and how it travels through the body. The left side of the heart pumps blood into the largest blood vessel we have. The aorta, then throughout the body’s smaller branches. Travels throughout into the veins to the other side of the heart. The right side will pump blood to your lungs and carbon dioxide will drop off. – fills up with oxygen to go to the other side .

20,000 – 40,000 miles of Blood vessels in our body – blood goes one way.

What does the lymphatic system serve in fat metabolism? Lymphatic system cleans, drains excess fluid. Nutrients enter the small intestines and enter the bloodstream. Fats plus some vitamins – for instance.. Vitamin A, Vitamin D Vitamin E, Vitamin K go into the lymph system first. Exercise helps the lymph system move. Reducing fats will help your lymphatic system flow more smoothly. Lymph system delivers fats in the form of Triglycerides to be used for in between meal energy.

What is the difference between an acute inflammation and a chronic inflammatory – and how does the body handle both of these occurrences?

Acute – First line of defense against disease = allows healing and renewing of tissues – if not solved — a chronic inflammatory state happens (like a low grade infection). Chronic – Body could not get control over acute inflammation – can lead to diseases that are severe. Treatment they say – Aspirin. Lasts for 2-6 weeks – repair body like a cut or strained muscle.

What does the author mean when she says we need to eat for our lungs to keep them healthy?

Green plants breath in CO2 like us and use it for metabolism to make oxygen which they help out. Trees = Lungs of the earth.

Bronchial Tree of lungs looks like trunk and branches of trees.

Describe the ‘leaky gut’ what causes this condition and how can it be resolved?

Inflammation in small intestine …. protein not broken down into amino acids. Wheat and dairy are hard to digest. Causes – unknown proteins crossing by. Resolve – avoid gluten. Low Inflammation food.

What is acetaminophen and what is it responsible for in the United States each year?

An analgesic temporarily relives aches and is responsible for 100,000 calls to Us Poison Centers, 60,000 ER visits and 2500 people a year being hospitalized. They are responsible for one half of all liver failures. They mess with immune system and can make disease deeper in the body by preventing cleansing mechanism of fever doing its job. Obviously – very dangerous.

Water is so good for you!

10 Reasons to Drink More Water

Drinking Water has many Health Benefits!

Water is so good for you!

Your body makeup  is 60% or more of water.  Similar to the oceans of the earth.  Keeping a constant water supply

helps your body organs function by absorption, circulation, digesting your foods, creating saliva, and movement of

nutrients throughout your big body system.

           Fit over Fifty

 

  1. Drinking efficient amounts of water will increase your immune system.

  2. You will become more productive – water on the brain. (Oxygen brings more energy.)

  3. Improves your digestion

  4. Alleviates headache – remember if you are drinking alcohol have a glass of water between.

  5. You will think clearer

  6. Body temperature will stay a healthy level. 98.6

  7. Skin will be clear and have a youthful look.

  8. Helps with weight loss. Feel hungry? Drink a glass of water!

  9. Creates more energy in your muscles. (Helps with muscles cramps.)

  10. Will move waste and have colon – smooth moves…                                                                                                                                                                                                                                                                                                    What do you do to make sure you drink lots of water?

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