Archive for June, 2015

Coping with Stress

Coping with Stress


Woman Sitting in Meditation

Woman Sitting in Meditation

Life can be stressful some days therefore learning how to cope with stress is essential to your health and wellness.

Learning how to relax through relaxation exercises and meditation is the focus of this article.

My personal journey began some thirty-five years ago dealing with “stress management”. I found that listening to relaxation audio tapes was extremely beneficial to my overall mood and wellness.

Today you can find numerous authors that have produced audio files (clips) that you can purchase online and then download as well as a few free audio clips lasting anywhere from a few minutes upward to an half hour that covers a wide range of techniques.

I use these audio files nearly every day to maintain my stress levels; to eliminate boredom I alternate the audio clips each day. I have collected nearly thirty audio clips over the years, some for free others I paid for using a website called “Learn Out Loud”. They offer numerous stress remedy audio and video titles. Browse over 20,000 educational audio books, MP3 downloads, podcasts, and videos.

“Learn out Loud” You’ll find over 2500 educational and inspirational audio books to download to your iPod® or any portable audio player. Featuring downloads from over 100 spoken word audio publishers including over 1000 audio downloads in the category of self-development.

For more information visit Learn out loud on my website.

Another method for controlling stress is through normal exercise, my daily routine consist of at least 6,000 steps along with listening daily to my audio clips. All total I devote approximately an hour a day to these activities.

Yet another choice for stress management is “energy healing” a form of meditation.

Energy healing promotes healing by enhancing energy flow and correcting disturbances in the “human energy field” or “aura” which permeates and surrounds the body. Improving the flow of energy in the energy field supports the self-healing capacity of the body.

I cover additional forms of stress management in later posts so please stay tuned. Feel free to comment especially if you found something that has worked well for yourself.


Benefits of Exercising

Claudia at the gym

Benefits of exercising

Benefits of Exercising

Fifteen years ago I was diagnosed with osteoporosis. I was 50 years old. That was all the motive I needed to embark on a lifelong exercise program.

Like most people I knew that physical activity and exercise was important and could produce long-term health benefits and could even improve health for some who already have diseases and disabilities.

With all of this on my mind I decided I needed to join a gym. I had read that resistance training could be beneficial to someone with osteoporosis. I needed to build muscle and endurance while increasing bone mass and density.

Resistance training means you’re working against the weight of another object. Studies have shown that resistance exercise increases bone density and reduces the risk of fractures. This can include free weights or weight machines at home or in the gym. Water exercises can also make your muscles work harder.

Weight bearing exercise is also beneficial. This means your feet and legs support your body’s weight which can include walking, hiking, dancing and stair climbing.

I do weight training twice a week and toning exercises three times a week. I also do cardio exercises five times a week in the form of walking, biking, step aerobics and kick boxing. I have done Pilates and yoga in the past and need to start doing that again.

If you are reading this you probably think I spend all my time at the gym. That is one of the many reasons people give for lack of exercise in their life. I just don’t have time. If something is important you find the time. On a good week I am at the gym one hour a day. For some reason if I can’t make it to the gym I have a fit bike at my home. There is always neighborhood walking and biking anytime of the day. Resistance training is also easy to do at home using your own bodyweight.

Me on bike

Me riding on bike

Find your reason to start exercising. It is never too late or too old to start an exercise program. Maybe you just want to lose weight or perhaps lower your blood pressure. Call on your family and friends. They can be your greatest cheerleaders.

Keep reminding yourself that change takes time. I am 14 years and still counting. I can’t imagine my life without exercise.

How has exercise benefited you? Please feel free to comment below.

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Heath Benefits of Coffee

Heath Benefits of Coffee

Health Benefits of Coffee

Health Benefits of Coffee

Great news for coffee drinkers and that includes myself, medically there is evidence that there are health benefits for coffee drinkers.

Coffee has undeniable benefits. Just smelling coffee lowers our blood pressure. And its anti-inflammatory nature helps fight a host of diseases like dementia, colon cancer, and liver cancer. It also reduces the likelihood of women developing depression and breast cancer. And dark-roast coffee settles upset stomachs.

Coffee reduces the risk of Type 2 diabetes and cardiovascular disease. These two diseases are the two leading causes of ED.

Coffee is actually very healthy. It is loaded with antioxidants and beneficial nutrients that can improve your health.

The studies show that coffee drinkers have a much lower risk of several serious diseases.

Here are several evidence-based health benefits of coffee that have been confirmed in actual human studies.

1. Coffee Can Improve Energy Levels and Make You Smarter

Coffee can help people feel less tired and increase energy levels

2. Coffee Can Help You Burn Fat

Did you know that caffeine is found in almost every commercial fat burning supplement?

3. The Caffeine Can Drastically Improve Physical Performance

Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat

4. There Are Essential Nutrients in Coffee

Coffee contains several important nutrients, including Riboflavin, Pantothenic Acid, Manganese, Potassium, Magnesium and Niacin.

5. Coffee Can Fight Depression and Make You Happier

Coffee appears to lower the risk of developing depression and may dramatically reduce the risk of suicide.

6. Coffee May Help You Live Longer

Given that coffee drinkers are less likely to get many diseases, it makes sense that coffee could help you live longer.

7. Coffee is The Biggest Source of Antioxidants in The Western Diet

For people who eat a standard Western diet, coffee may actually be the healthiest aspect of the diet.

That’s because coffee contains a massive amount of antioxidants.

So do what I do and enjoy a few cups each morning… Just be sure not to have any too late in the day so you can still enjoy all the benefits of a good night’s sleep, too.



Personal Review of Fitbit One

Personal Review of Fitbit One

Track steps, stairs, distance

Track steps, stairs, distance

I purchased a Fitbit One approximately a month ago after using an Omron pedometer the past couple of years. This post is my review of the Fitbit One and the company’s website tools.

I purchased the Fitbit One primarily because it clips onto my belt and doesn’t require a wristband though it does come with one that I only use for the sleep studies. I didn’t want to be wearing the product around my wrist instead of wearing my watch 24/7.

Overall I am extremely pleased with my purchase and the functionality of the Fitbit and the usefulness of the website tools for monitoring my progress.

The Fitbit tracks my steps, flight of stairs, calories burned, distance, activity duration, sleep and comes with alarms.

You can download a free app to be used on an iPhone or Android smartphone. There is also a “Dashboard” app for the PC which tracks not only your steps, stairs, sleep, etc. but also you can manually input your caloric intake, water, additional exercise along with weekly email updates that inform you of your progress during the prior week.

Fitbit offers a “premium” version of their website tools which includes In-Depth Analysis of YOUR Data and benchmarking which is an interactive tool that lets you explore the Fitbit database to see how you stand up against your peers.

Another benefit of premium is Fitbit Trainer which reviews your current activity level and creates a personalized 12 week fitness plan that pushes you to gradually increase your movement.

The cost is $49.99 per year.

For an in-depth review of Fitbit One watch the CNET video below

Personally I haven’t upgraded to the premium version yet, not sure it is worth it or not. If you have tried the premium version of Dashboard please leave a comment below on the value of premium. Is it worth it?

The only feature I wished the Fitbit One had is GPS capabilities, though Fitbit’s high-end product does.


Isagenix a 30 day plan

Isagenix  a 30 day plan

Replenish is great for rehydratingReplenish is great for rehydrating

Replenish is great for rehydrating

Isagenix  is a 30 day plan that replaces two meals per day with shakes and a 400 to 600 calorie meal for your third meal. It also includes two 100 to 150 calorie snacks. You also take their supplements and two days per week in the first two weeks you drink their cleanse product instead of eating regular meals or drinking meal replacement shakes.

I was a little skeptical at first and had to do research before trying their product. I also talked to a friend my age that had been on the product for a year. She had met her weight goal but was still using the products because she liked the way they made her feel. If you are having any health issues you should also talk to your doctor before starting a new nutrition program.

I thought what the heck they have a 30 day money back guarantee so I had nothing to lose but maybe a few extra pounds that I had gained over the last several years.

I am now in the tenth week using the products and it has totally changed the way I think about food. I have more energy and I am sleeping a lot better. My hair has stopped falling out which had started to concern me a little. My bursitis doesn’t even bother me anymore though that could just be a coincidence. I also lost 8 pounds and 17″. I am now on maintenance.

Maintenance means that I only do one shake a day but sometimes for convenience sake I will do another shake in the afternoon. I treat them as snacks that I have in between my meals. Sometimes I will only do half a shake. My meals and snacks are generally healthy with organic food when It is available. I am never hungry and I am still maintaining my weight.

The company has a great online support team. If you have any questions they are there for you. There are also group support teams that you can join where you can find healthy recipes, and encouragement when needed.

Isagenix is working for me but everybody is different. I never had any side effects or bad symptoms with the product. Now if they could just figure out a surefire way to get rid of wrinkles. No surgery involved!

Here’s to looking your best and feeling your best!

If you have any questions, feel free to contact me or leave a comment.