Reduce Stress with Whole Life Wellness

Rush season is stressful for all retail professionals, as it guarantees long and busy work days. Too much stress taxes our immune system and can literally make us sick, tired and less productive. As we are faced with double shifts, crowds of guests and team members to manage this rush season, lets not forget to take care of ourselves by keeping our bodies healthy and reducing stress levels as much as possible.

Here are a few tips to ensure we all stay healthy and happy this rush:

1. Drink plenty of water. Keep a water bottle nearby at all times, and take a moment to drink water regularly throughout the day and especially if you are feeling thirsty or stressed.

2. Bring lunch and snacks from home. In busy and stressful times, it is all too easy to hit the vending machine or a drive thru, but junk food is high in processed carbs, unhealthy fats and sugar which cause your metabolism to peak and then crash, making you feel sluggish. Instead, bring filling and wholesome snacks and meals from home. Here are a few examples of foods that will give you lasting energy and keep your body strong and focused:

Almonds or other nuts
Dried fruit
Granola bars
Yogurt
Whole grain crackers with cheese or peanut butter
Pita and hummus
Oatmeal
Sandwiches on whole grain bread
Avocado
Carrots
Fresh fruit
Popcorn
Dark chocolate
Chicken, Turkey or Beef
Baked potato
Cottage Cheese
Leftovers from last night's dinner

3. Keep hand sanitizer at all cash registers and in staff areas. Crowded stores and handling filthy cash all day means you are going to get up close and personal with a lot of germs. Wash your hands often and especially before you eat.

4. Take breaks. Be sure to schedule break times each day so everyone on the team is guaranteed time to themselves. Take a walk, get some fresh air, listen to music or read a book on your break, and don't forget to refuel yourself with plenty of food and water.

5. Avoid caffeine and alcohol. Limit yourself to one or two cups of coffee and avoid soda and energy drinks which are loaded with sugar. Resist the temptation to indulge in alcoholic beverages after work to unwind, although one glass of red wine may be acceptable...and necessary.

6. Get enough sleep. Stressful times are when our bodies need the most rest, and are often when we get the least. Try your best to get at least seven hours of sleep each night to recharge your overworked body and mind.

7. Take your vitamins. Take a high quality whole food multivitamin and mineral supplement everyday, such as Nature's Plus Source of Life with Whole Food Concentrates.  Another great way to get the vitamins and minerals you need is to eat a variety of fruits and vegetables each day, especially raw foods. Take a flax or fish oil supplement to increase energy and stamina as well.

8. Laugh out loud. Laughing is one of the best stress relievers, and it is said to be good for the soul. Have a laugh with your team to give you all a boost of positive energy.

9. Listen to your body. Our bodies give us subtle clues about what they need throughout the day that go beyond simply hunger or thirst. If you feel fatigued, anxious, irritable or stressed, take a break as soon as possible and recharge yourself with plenty of food, water and some "me time."

10. Breathe. Although we don't normally give our breath much thought, breathing deeply reduces stress and increases the flow of vital nutrients and oxygen throughout our bodies. Inhale deeply through your nose, then slowly exhale through either your nose or mouth several times and feel the tension fading away.

Gift Ideas for Father's Day

Does Dad really need another T-shirt or tie?  This year, let's show him how much we care about his health and well being.  After all, we want him around for a long, long time!

Gift Ideas for a Healthy Father's Day:

1.  Sports Equipment - golf balls or golf gift certificates, tennis rackets, basketballs or footballs, etc.

2.  Exercise Equipment - free weights, weight bench, treadmill, stationary bike, etc.

3.  Bicycle

4.  Buy dinner or lunch at a health conscious restaurant

5.  Make a healthful meal for Dad - This is one of my favorites, and just might be his too!

6.  Gift certificate for a massage, acupuncture or chiropractic session

7.  Music CD's, concert tickets or a musical instrument - music is healing for mind, body and spirit!

8.  Stainless steel water bottles or in home water filtration system

9.  A home made card or craft - this will warm his heart, and make you feel great too!

10.  A Personalized Wellness Coaching Membership - http://www.onewellness.weebly.com/


Any other ideas?  Post them as comments.  I would love to hear from you!

A Green Lawn

We moved to a house in town last fall and decided to downgrade to a small push style lawn mower.  I surfed craigslist to find something affordable, when I stumbled upon an ad for a vintage manual mower.  I have always wanted to try one of these motorless mowers, and so I was immediately interested. 

The gentleman who was selling the manual mower said it had belonged to his wife's grandfather who had maintained it well.  He was kind enough to give me a demonstration of how the mower worked. 

I was sold as soon as I saw how beautiful the grass looked after being cut with this "old" mower.  It was a short and even cut with no clumps of grass or mowing lines.  I gave the mower a try, and realized using it would also be great exercise.  So I bought it on the spot and was excited to start cutting my overgrown lawn.

I realized right away that I needed to adjust the blades because the grass was so long.  But I was amazed to see that even the thickest parts of my lawn looked great.  I also had to rake some twigs out of the back yard before I mowed it so the blades wouldn't jam.  Even so, I still finished the entire corner lot in about an hour.  Not much longer than a motor push mower would have done.  By the time I was finished, I was sweating and felt like I had really accomplished something. 

I did not have to pay for any fuel or lug around smelly gas cans.  And I got a great cardio workout without a trip to the gym.  My yard looks awesome, and I know that next week my grass will take even less time to maintain, and won't cost me a thing!

Amazing Whole Food on the Grill

Tonight I made some amazing whole food on the grill!  Give these recipes a try next time you get sick of the old burger and ribs routine:

Mmm Kabobs

          http://realfastfood.blogspot.com/2011/06/mmm-kabobs.html

Grilled Green Beans

          http://realfastfood.blogspot.com/2011/06/grilled-green-beans.html

The Whole Life Wellness Cleanse

One Wellness had created a detox program which will cleanse your body of unwanted toxins and toxicants, without starving, fasting or fad diets.  You can easily work the cleanse into your daily routine, and it is adaptable to fit into a one week or three day cleanse, as described below.  As with any detox program, consult a doctor, nutritionist or wellness coach before attempting the cleanse. 

Contact One Wellness at onewellness@live.com for more information.

 

Preparation – Week One

Remove processed foods including processed or cured meats, complex carbs and sugars from your diet. Also remove caffeine and alcohol. Green tea may be used occasionally in this stage. Reduce red meat, dairy products and processed grains such as bread and bagels. Drink plenty of water. This step may be skipped if the individual is already consuming a whole foods diet.

Whole Foods – Week Two

Remove all meat and dairy products, in addition to avoiding processed foods and sugars, caffeine and alcohol. Drink plenty of water and herbal teas. Soak whole grains and legumes at least one hour and over night for optimal digestion. Diet consists of soaked whole grains, fruits and vegetables.

Raw Foods – Week Three

Eat only fresh, raw fruits and vegetables and unsweetened fruit and vegetable juice. Drink water and herbal tea liberally. Dried fruit such as cranberries may be eaten in small amounts. Add coconut oil to your herbal tea to combat hunger cravings and flax oil may also be taken in salad dressings. Use cayenne pepper to help combat chills and add variety to salads and raw soups.

Rejuvenation – Week Four

Soaked whole grains, fish and steamed or roasted vegetables may be re-introduced to the diet. Continue to stay hydrated with water, juice and herbal teas. Green tea in small amounts may be tolerated if desired. This is the phase of the cleanse that you will experience the most healing. You may feel energized, experience mental clarity and feel at peace. Be sure to get plenty of rest, and you may enjoy meditative practices or gentle internal exercise like stretching or Tai Chi.

THE ONE WEEK CLEANSE

If you don't feel you can commit to a full month of cleansing, a shorter detox may be right for you. You can adapt the four phases of the diet to fit in your lifestyle. Extend the rejuvenation, if desired.

Day 1 & 2 – Preparation

Day 3 & 4 – Whole Foods

Day 5 & 6 – Raw Foods

Day 7 - Rejuvenation

THE THREE DAY CLEANSE

This is the quick cycle that may be right if you are pinched for time, unsure if you want to commit to a longer cleanse, or want to cleanse on a monthly basis. Extend the rejuvenation for maximum benefit.

Day 1 – Whole Foods

Day 2 – Raw Foods

Day 3 – Rejuvenation

Tips for Removing Toxins

If you would like to attempt a cleanse to remove toxins from your body, please contact me at onewellness@live.com or visit my website at onewellness.weebly.com.

Here is more helpful information that will make your cleanse more successful:

CLEANSING PRACTICES

Try these while cleansing, or on a daily basis:

• drink water with fresh lemon juice or ginger and lemon tea
• dry skin brushing
• meditation
• writing a journal daily
• deep breathing
• chew thoroughly
• drink 1 tsp raw apple cider vinegar with 1/3 cup room temp. water each morning

CLEANSING FOODS 

Eat these foods regularly, especially while cleansing:

dandelion greens

dark leafy greens such as spinach, kale, bok choy and swiss chard

watercress

beets and beet greens

onions

garlic

broccoli and cauliflower

carrots

cabbage

celery

red bell peppers

artichokes

radishes and turnips

sea veggies like kelp, nori and wakame

ginger

lemon, lime and grapefruit

apples

avocados

berries, especially cranberries and blueberries

figs

sea salt (combined with foods)

raw cider vinegar

raw honey and maple syrup

ghee (clarified butter)

cayenne pepper

flax seeds and flax oil

coconut oil and unsweetened coconut milk

pumpkin seeds

quinoa

lentils

mung and aduki beans

CLEANSING HERBS

Use in herbal teas, salads, or supplements:

garlic

dandelion root and leaves

ginger root

burdock

chlorella

milk thistle

yarrow

licorice root

raspberry leaf

alfalfa

rosemary

sage

chaparral

TOXIC FOODS

Avoid these on a daily basis, and especially while cleansing:

sugar

corn syrup

artificial sweeteners

margarine

corn

deep fried foods

soy and soy products of any kind, including tofu, soy sauce and soy milk

refined and/or bleached flour and grains

processed carbs (bread, bagels, pastries, cereal)

coffee and black tea

alcoholic beverages

soft drinks and sugared juices

pasteurized dairy

processed and cured meats

canned foods (contain BPA)

condiments such as ketchup, barbeque sauce, mayo and most processed salad dressings

Why Detox?

A toxin is a poisonous substance produced by living cells or organisms.  Toxins can be small molecules, peptides, or proteins that are capable of causing disease on contact with or absorption by body tissues.
Although normally grouped together, man made chemicals which cause ill health are technically not considered toxins, and are instead referred to as toxicants to distinguish their non-biological origins. For the sake of simplicity, many sources call all poisonous substances toxins, whether they are biological, chemical or environmental.

Detoxifying your body promotes healing and rejuvenation, and helps combat the effects of aging and disease. Its like giving your body an internal shower, or a tune up. Internal cleansing helps reduce mucus, excess body fat, cellulite, build up in the digestive tract and promotes healthy skin and organs.

How does a cleansing diet work?

Cleansing flushes toxins out of your body through the natural processes your body uses every day to clean and maintain it's systems. A cleansing diet simply gives your body a jump start and allows it to concentrate on cleaning, without being bogged down with more and more added toxins.

How will I feel while I am cleansing?

Ultimately cleansing toxins from you body will create more energy and overall well being. However there are often healing reactions during and after the cleanse that are easily misunderstood. Healing reactions are common and can range from headache, acne, aches and pains, fatigue, chills, body odor, mood swings, gas and intestinal distress. As with any time you clean, the unwanted materials need to be disposed of. These unpleasant symptoms are simply a manifestation that the cleansing process is working to flush the toxins out through the body's many natural cleansing processes. Healing reactions typically last from one to seven days and disappear without treatment once the toxins have been flushed out. After overcoming a healing reaction, your body will feel rejuvenated and energized.

A word on fasting:

Often detox and cleansing programs include a fasting period. Fasting is a powerful detoxifying technique and can be extremely useful in cleansing the digestive tract and jump starting a weight loss program. However, fasting is not for everyone, and not everyone can be successful at it. I don't recommend fasting for those who are new to a cleansing routine, nor for the chronically ill, those with weakened immune systems, anyone underweight or the elderly. One pitfall to watch out for should you choose to incorporate a period of fasting in your cleansing routine is binging. Often the lack of food during a fast can cause one to crave large amounts of food afterward, and whether these are wholesome foods or not, overeating after a fast can be devastating to your digestive tract and internal organs, not to mention your metabolism. Only those who are familiar with routine cleansing should attempt a fast without the direct supervision of a physician, dietician or wellness coach.