10 Tips to Stay Active After 50

10 Tips to Stay Active After 50

The spirit of wellness continues….

The new year is a time when we´re supposed to feel energized and full of ambition, but instead the holiday over-indulge often leaves us feeling bloated and a bit lethargic. The best tonic to tackle the tiredness is to get moving, and so I’m sharing my 10 top tips to stay active after 50 and have some fun along the way.

 

Use it or Loose it

Staying active after 50, offers so many benefits. It helps to keep us strong, healthy, flexible and it also combats the effects of the menopause monster. But exercise doesn’t always call for your blood, sweat and tears. A healthy life is all about wellness. I love to stay active, whilst enjoying myself at the same time, so here are my top tips to do just that…

1 – Walk and Talk

Taking a walk is a great way to get outside and be active. To amp up the fun factor, invite a friend. After half an hour of walking and talking you´ll have caught up on all the gossip and completed your 30 minute work out for the day without even realising it.

2 – Yoga

Yoga is a great way to stay active, whilst improving strength, balance and flexibility. It comes in many shapes and forms and can be tailored to suit your needs and abilities. Some styles are more fast-paced or strenuous than others, so if you aren´t a full blown Yogi yet, then look out for a suitable teacher or gentle yoga class close to you.

3 – Shop till you Drop

Some partners might disagree, but shopping is exercise – believe me! Spending a few hours walking around the mall gives you (and your credit card) a great work out for the day.

 

I also like to don a pair of killer heels to up the ante and really get those calves workings!

4 – Pilates

Pilates is a fantastic way for us to stay fit, providing a range of mental and physical benefits. It allows us to tone and strengthen our muscles, without being too taxing on the joints. Attending a regular class is also a great way to meet and mingle.

5 – Swim and Sauna

Swimming is a great form or exercise that works the whole body, whilst being gentle on the muscles and joints. Select the stroke, speed and distance that works for you and off you go.

 

After completing a few lengths, I like to treat myself to a relaxing sauna. It´s a great end to the work out as it’s can improve circulation, ease pain, reduce stress and improve cardiovascular health. That´s a win for me!

6 – Respiration and Relaxation

Controlled breathing has been shown to reduce stress, boost your immune system, increase alertness and it’s a great way to start the day.

 

Take a deep breath, expanding your belly. Pause. Then exhale slowly to the count of five. Repeat this four times and the benefits are yours for the taking.

7 – Resistance Training

Don’t let the fancy name, put you off. Resistance training is simply using your own body weight to get stronger, which makes it great as it´s super easy to do at home.

 

Exercises can include planks, side planks, hip bridges, lunges and squats. Each exercise can be modified to suit your skills and abilities. For those looking to really challenge themselves you can start using resistance bands for an added challenge.

8 – Arm Toning

The bingo wings and toothbrush wobble are a real pain point for a lot of women. Arm exercises are a great way to tone up this problem area and banish the upper arm wobble for good.

 

Push ups, dips and arm curls are simple exercises that help to improving toning and all can easily be performed in the comfort of your own home.

9 – Morning Stretches

 

If you´ve been following me for a while, you´ll know I’m always zipping here, there and everywhere. Morning stretches are a great way to get your body warm and moving first thing.

 

Five minutes and a few simple exercises can improve flexibility, mobility and alleviate stiffness. A combination of neck, arm, and leg movements leave you feeling ready for the day.

10 – Local Classes

Be socially active. It´s no fun to exercise alone. Pop to your local health centre or gym and see what they have to offer. The after-class coffee with friends is always a welcome reward.

I hope you´ve enjoyed this share. A healthy body and mind are what it´s all about!

If you´ve got any questions, leave me a comment so I can reply below and don´t forget to share with a friend so the walking and talking can commence.

Sending wellness wishes to all for 2020.

Sonia x

My Wellness Journey at 65

My Wellness Journey at 65

As you might know, I started to live full-time In Montana about four years ago. I was finished with my large construction project there and we moved into a gorgeous home.  After that project was finished  I had nothing to do no one to talk to and the winters are cloudy and long.   I had no purpose and very few connections. I finally had to pull myself up by my bootstraps and reinvent myself.  So at 65 I finally started to connect on social media. I chose Instagram for the beauty there, the women I saw and the art I could create.  I had never even been on Facebook.

 

So when we were talking about wellness and it became such a large all encompassing topic I thought I would start with ‘the meat of the coconut’  as I put in my post. For me that was getting centered and finding my power.  All the creams workouts and detoxes can’t begin to help if your mind and your self-worth are not aligned. I took a few steps to begin to control just that.  Here  is what I ended up doing

1. Exercise every day!

 

Even if it’s 15 minutes on a treadmill or a long brisk walk.  Get out in nature when you can; it is very important to connect in that way.

 

The key here is consistency. Start small and consistent. It’s easier to stay on track that way. I used to think if I didn’t work out after some arbitrary time let’s say 10am I “wouldn’t get around to it” this time I worked out whenever I had the time but never let one day slip by.  I don’t know if this happens to you, but if I miss one day I can talk myself into missing others – Don’t do that!

2. Teach yourself to set boundaries and say no!

 

Trust me when I say this will empower you, lighten the load and remind you of your strength.

 

Not only that, it frees up your time so you have no excuse not to spend the measly 1/2 hour it takes to get centered .  It occurs to me now that we might fill our time with things for others in order to avoid doing something for ourselves.  I promise you will not lose your friends They might even admire you for it.

3. Start your day with a healthy quick and a tasty green drink.

 

I used to say I don’t eat breakfast, but you have to “break the fast”. if you want your body and mind to get going. I never thought I would like a green drink, but I have a recipe here for a detox that is an every day easy to make way to get your veggies from Jacquelyn Jones, Health and Wellness Coach and Vegan Chef.

Featured on the Food Network
Founder of SolFood Collective and Starving and Single
@solfoodcollective
@starvingandsingle

4. Take the few minutes to put on your make up.

 

When you look good you feel good you will be surprised how that helps.

5. Go through your closet and

put your comfortable but everyday prettier things upfront.

 

For a long time I had a tendency to wear my old sweats and that does not serve you well.  As our resident stylist once told me if you don’t want to look ugly keep your ugly things in the back of the closet.  Well, she used other words!

When I did that I never wore them again I’m not saying you should be fully decked out, uncomfortable or in any way out of place. Just show pride in yourself.

6. Finally Don’t play the victim

 

As Nelson Mandela was quoted saying it doesn’t serve you to act small.

 

5 Affirmations to Attract in the New Year

5 Affirmations to Attract in the New Year

A New Outlook

At this time of year, everyone is busy setting their resolutions and goals for the new year ahead. If I´m being honest, I´m not a huge fan of resolutions. They tend to focus on giving things up or taking something away, so this year I’ve decided to try something new.

 

 

Attracting not Subtracting

Ive chosen five self-love meditation affirmations that will replace my typical new year resolutions and allow me to focus on growth and attraction for the year ahead. I wanted to share them to remind each of us of the power of thought and visualization.

 

My New Year Affirmations

 

In 2020, I will express gratitude for what I am lucky enough to have and experience.

In 2020, I will celebrate my body and it´s unique and miraculous abilities.

In 2020, I will release the negative and make room for people and things that make me happy.

In 2020, I will enjoy expressing my boundless creativity, without apology.

In 2020, I will treat myself with the same kindness I offer to family and friends.

 

 

Happy New Year. Happy New Decade!

 

Sending you lots of love and happiness for the year ahead.

 

Love, Sonia x

DIY Natural Face Mask Recipe

DIY Natural Face Mask Recipe

We´re in that limbo period between Christmas and New Year. There has been food, parties, dancing, and more food, and now it’s our chance to recoup and recharge.

 

 

There isn’t much that a face mask followed by a warm shower can´t solve and this DIY natural recipe is a great skin and body booster. I’ve tried and tested many homemade concoctions but this is a firm favorite and it´s created from simple ingredients that can be found in your kitchen, or your friends kitchen, should you be staying away for the holidays.

Natural Face Mask Recipe

1 tablespoon of natural yogurt

1 tablespoon of honey

1 teaspoon of Turmeric powder

Recipe Note: Turmeric can be replaced with Cacao for similar effects

 

Simply add the ingredients to a small bowl, mix and apply evenly to the face or body.

Allow it to work on the skin for 15 minutes before rinsing with warm water.

How it Works

This natural face mask puts the glow back into dull skin and each ingredient offers its own benefits.

The lactic acid contained in the yoghurt helps to remove surface cells and results in a smoother and brighter completion.

Honey is natures moisture magnet. It will rejuvenate your skin leaving it feeling soft and elastic.

Turmeric is effective a combating pigmentation and evening out the skin tone. This could also be replaced with Cacao which gives your skin a fabulous natural glow.

It really is that simple and a great substitute when you´re away from home or on the run (A.K.A. Not at the #shechateau)

 

I finished it off with my go to rejuvenating moisturizer by Perricone MD.

Presto. On the run perfect!

 

 

I hope you´ve enjoyed this self-care share. Give it a try and let me know how you get along.

Love Sonia x

DIY Winter Solstice Cleansing Ritual

DIY Winter Solstice Cleansing Ritual

For a long time, I didn’t think much about 21 December. It was a cold, dark day in the run up to Christmas, but I now realize this dark cold day is the perfect opportunity for growth and cleansing.

 

Winter Solstice Traditions

The 21 December marks the Winter Solstice, an event that is celebrated by many different cultures in a variety of ways. From welcoming in the sunrise on a mountain top, to dancing, gift-giving and celebrating the triumph of light over dark.

When you break it down, everyone is essentially seeking to center themselves, rid themselves of old energy and make room for the good fortune that is said to arrive with the rising sun.

 

The DIY Cleanse

This year I´m going to be ushering in the Winter Solstice by partaking in a simple, yet effective DIY Solstice Cleansing Ritual. It´s something we can all do at home, so I´m inviting you to join me. Follow these six simple steps to get ready to welcome the good vibes that 2020 will bring.

 

 

Step 1: Light a Candle

Settle yourself in a dim room, turn off all electrical equipment to avoid distractions and light a candle. This symbolic act of bringing light to the darkness will help to focus your mind and illuminate your space.

 

 

 

Step 2: Breathe

Controlled, intentional breathing helps to alleviate stress and relax your body. Spending just five minutes on this simple exercise can release toxins, expel bad energy and invigorate your whole nervous system. I also like to gather a few of my favorite crystals and meditate on what I want to invite into my world.

Step 3: Cleanse your Space

Now you´re relaxed and ready to receive, we can begin cleansing our space. I do this by smudging; the act of burning sage or palo santo to clear and cultivate the energy of your home.

A bundle of sage is said to boost your inner clarity and wisdom, whilst banishing negative energy. A stick of palo santo is said to encourage grounding, cleansing and good fortune for the New Year. Whichever you choose, it´s all about welcoming in good energy and dispelling negative ones.

Step 4: Exfoliate

Now that your room is cleared and cleansed, it´s time to clean and cleanse ourselves. I start by dry brushing my whole body. This removes any dry, dead skin and encourages new cell growth, leaving you feel invigorated and energized.

Step 5: Wash Away

After exfoliating, take a warm shower to remove any remaining dead cells and symbolically wash away all that doesn’t serve you.

 

 

 

Step 6: Moisturize

To finish off the cleansing process, treat your body to some sustenance and moisturize yourself all over. I also like to add a drop of essential oils and massage them into the bottom of my feet, so the benefits are felt as its absorbed into the bloodstream.

And Relax!

We´re finished. These six simple steps are the perfect way to relax, cleanse and welcome the rising sun with all the positive energy that it brings.

I hope you enjoy this DIY Winter Solstice Cleansing Ritual. From me to you, I wish you the best possible for the New Year.

 

For more on wellness and rejuvenation visit my Instagram or check out these other wellness blogs.

9 Principals For A Happy & Healthy Life | Power 9

9 Principals For A Happy & Healthy Life | Power 9

Can you believe the average life expectancy in the United States is 78 years old? Yet there are people all around the world who have the privilege to surpass 100 years of age. What are we doing differently than anyone else? I found this great article on Well and Good about this 9 habits of the Blue Zone, which are regions of the world where people live much longer than average. 

Where is the Blue Zone? 

  • Barbagia region of Sardinia – Mountainous highlands of inner Sardinia with the world’s highest concentration of male centenarians.
  • Ikaria, Greece – Aegean Island with one of the world’s lowest rates of middle-age mortality and the lowest rates of dementia.
  • Nicoya Peninsula, Costa Rica – The World’s lowest rates of middle-age mortality, second-highest concentration of male centenarians.
  • Seventh-Day Adventists – Highest concentration is around Loma Linda, California. They live 10 years longer than their North American counterparts.
  • Okinawa, Japan – Females over 70 are the longest-lived population in the world.

Culturally, these regions are VERY different from this American Life. Luckily, a team of medical researchers, anthropologists, demographers, and epidemiologists researched these cultures and created the Power 9, or 9 principals that you can start incorporating into your daily routine today. 

 

 

Power 9®

Reverse Engineering Longevity

 

1. Move Naturally

The world’s longest-lived people don’t pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don’t have mechanical conveniences for house and yard work.

 

 

2. Purpose

The Okinawans call it “Ikigai” and the Nicoyans call it “plan de vida;” for both it translates to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of extra life expectancy.

 

 

3. Down Shift

Even people in the Blue Zones experience stress. Stress leads to chronic inflammation, associated with every major age-related disease. What the world’s longest-lived people have that we don’t are routines to shed that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap and Sardinians do happy hour.

 

4. 80% Rule

“Hara hachi bu” – the Okinawan, 2500-year old Confucian mantra said before meals reminds them to stop eating when their stomachs are 80 percent full. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. People in the blue zones eat their smallest meal in the late afternoon or early evening and then they don’t eat any more the rest of the day.

 

5. Plant Slant

Beans, including fava, black, soy and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month. Serving sizes are 3-4 oz., about the size of a deck of cards.

 

6. Wine @ 5

People in all blue zones (except Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers. The trick is to drink 1-2 glasses per day (preferably Sardinian Cannonau wine), with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.

 

7. Belong

All but five of the 263 centenarians we interviewed belonged to some faith-based community. Denomination doesn’t seem to matter. Research shows that attending faith-based services four times per month will add 4-14 years of life expectancy.

 

8. Loved Ones First

Successful centenarians in the blue zones put their families first. This means keeping aging parents and grandparents nearby or in the home (It lowers disease and mortality rates of children in the home too.). They commit to a life partner (which can add up to 3 years of life expectancy) and invest in their children with time and love (They’ll be more likely to care for you when the time comes).

 

9. Right Tribe

The world’s longest lived people chose–or were born into–social circles that supported healthy behaviors, Okinawans created” moais”–groups of five friends that committed to each other for life. Research from the Framingham Studies shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.

 

Go to BlueZone.com for more information. 

 

Dancing with the Stars | Mental and Physical Health after 60

Dancing with the Stars | Mental and Physical Health after 60

Recently I had the opportunity to meet and support friends at a competitive sport new to me: Ballroom dancing. I never realized how rewarding and physical it could be. Not only do you have to remember all the steps, learn to coordinate, and have excellent lung capacity, you have to do it all at once!

When Net-A-Porter AND The Fine Magazine both have articles on dancing, you know you’re on the right track.

In the Net-A-Porter article “The Happiness Swerve,” there is a section titled “Learn to Dance”. It talks about a Harvard medical study that shows learning a new skill fundamentally improves your brain health. According to the study, any form of dancing that requires coordination can improve mental sharpness and (even more fascinating) can help protect the brain against the early onset of dementia.
What more motivation would we need to get out there and shake our tail feathers!

I met people in their 80’s and beyond enjoying the camaraderie that comes from music and dancing. Here are just a few of my stars in action.

Approximately two years ago, Victoria started competitive ballroom dancing. Here she is performing her winning Paso Doble.

Virginia is 91 and still going strong! I mean, look at the size of that trophy!

Anita is a 99-year-old winner of the dance competition. 

Murrey is in his 80’s and as happy as can be.

My Dear Friend Victoria! The Paso Doble and All Round Winner! Victoria took up dancing to relieve stress. Not only is she an incredibly successful businesswoman, she knows that relieving stress is one of the most important things you can do for long and healthy life. She gives her stress reduction 100%, just like everything she does. It shows in her work, her hobbies and her friends. She is an excellent example for all of us.

Well, a flirt at any age is a joy!

To sum up my trip, I met lovely people of all ages with a joie de vivre, which is sadly lacking at times. When we get stuck in our ways and reclusive, it could be hard to get out of that rut. The first step is not allowing ourselves to get there, but if you are, let a friend take you out and experience a new adventure. Say yes to life, and that could be at your closest dance studio. Just remember everyone has a left foot. 🤪

Annual Breast Screening is Essential | No More Excuses

Annual Breast Screening is Essential | No More Excuses

This post was sponsored by Hologic.

 

Don’t wait until Breast Cancer Awareness Month in October to prioritize your breast health.
Preventative screening is our best tool in the fight against breast cancer, a disease that affects one in eight women. I was thrilled to know that modern day breast screening technology like the Hologic Genius 3D Mammography exam can deliver a much more comprehensive breast image allowing the doctor to achieve more accurate breast cancer detection, compared to traditional 2D mammography. [i]

 

 

Now with the Hologic SmartCurve breast stabilization system which utilizes a curved compression surface, the comfort level has increased tremendously.[ii] I tried it last week and was amazed at how much more pleasant the experience was for me.

 

 

North Valley Hospital, Whitefish, MT

I scheduled my annual mammogram right away by using the zip code locator and was thrilled that there was a hospital providing this technology directly in my back yard; the North Valley Hospital in Whitefish, MT was listed as a provider of the Genius exam and the SmartCurve system, and my procrastination was finally over! 

 

I tested it for all of us and can tell you without a doubt that the comfort level was incredible. I did a little video while I was there so you can see it firsthand. Honestly, I am glad I took the time to put my health first and get my Genius exam, and I encourage You to stop putting it off too! 
Pass the locator link, www.Genius3DNearMe.com, and info to all the ladies you know. They will thank you for it!

The Genius™ 3D Mammography™ exam (also known as the Genius™ exam) is only available on a Hologic® 3D Mammography™ system. It consists of a 2D and 3D™ image set, where the 2D image can be either an acquired 2D image or a 2D image generated from the 3D™ image set. There are more than 6,000 Hologic 3D Mammography™ systems in use in the U.S. alone, so women have convenient access to the Genius exam. To learn more about the Genius exam, visit http://www.Genius3DNearMe.com.

 

[i] U.S. Food & Drug Administration Premarket Approval (PMA).  FDA.gov https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfpma/pma.cfm?id=P080003S005 accessed June 5, 2017.

[ii] Smith, A. Improving Patient Comfort in Mammography. Hologic WP-00119 Rev 001 (2017).

 

4 Tips to Remember If You Are Struggling With Hair Loss

4 Tips to Remember If You Are Struggling With Hair Loss

There are so many causes of hair loss. Between genetic conditions, diet & lifestyle, skin conditions, or a hormone imbalance like I personally overcame last year. Figuring out what is causing your hair loss can be frustrating and may take some trial and error working it out with your doctor.

Last August, I wrote an article about my concern for my rapid hair loss and how a few hormonal changes and supplements made a huge difference. I think that it is important to revisit these major issues every now and again, so I wanted to refer you back to my original article by following this link.

I am happy to report that my hair stopped falling out almost immediately after I changed my hormone balance. That, coupled with my daily regimen of supplements, water, and meditation have helped keep all of the hairs on my head. Here are my four tips for my hair maintenance.

Take a Deep Breath

We all deal with stress from time to time, but it is not sustainable for us on a long term basis. After all, stress can be a major cause of hair loss. I encourage you to learn how to combat stress levels through breathing exercises.

I like the quite, so I find a comfortable seated position, close my eyes and inhale for a count of five, hold the breath for another count of five, and then exhale for yet another count of five. This breathing exercise is effective and straightforward for you to combat stress wherever you are.

 

Drink Your Water

Water is very beneficial to the hair and body. Did you know that the hair is made up of one quarter water? That fact alone should have you reaching for your water bottle right now. When you suffer from dehydration, your body must ration the precious water for the big players like your brain and heart, leaving very little of your water supply to reach your hair leading to excessive shedding because your hair is literally dying from thirst.

 

Take Your Vitamins

Our diets don’t typically give us all we need in regards to vitamins and minerals. In fact, poor nutrition, including vitamin deficiencies, is a major factor of hair loss as well. Choose a balanced vitamin supplement and consider augmenting with a specific formula for hair.  Right now, I am giving HairLaVie a trial. They send a 90 day supply so I won’t run out.

 

Fear Not!

Don’t fear your thinning hair. Instead, take steps to remedy the issue. Ask yourself. Is my Body in Balance? Talk to your doctor about testing your hormones, estrogen, and thyroid and cortisol levels to determine if you have a genetic or hormonal imbalance that could be at play with your hair loss. I am grateful that I talked to my homeopath last year and got to the bottom of my hair pulling, hair loss! To read more on my experience first hand read my blog post My Experience with Hair Loss After 50

I hope my experience and subsequent revisiting of this issue is of help to you. Please stay in touch with the tips and tricks that you may use to take better care of your beautiful mane.

Why I Quit Coconut Oil As A Moisturizer

Why I Quit Coconut Oil As A Moisturizer

I first met Dr. Alina Sholar while I was in Austin this winter. It was time for a little touch up (if you know what I mean) and she was recommended to me by a beautiful Instagram friend who lives in the area. Dr. Alina is a plastic surgeon with an artistic bent and a keen eye. I was excited to hear what she had to say about the composition of my face. Everybody has a slightly different way of looking at things, and I am always awed by the artistic skill of the great aestheticians and when you get a chance to have a plastic surgeon look at your face all the better. I also spent some time on her blog and ran across an article on coconut oils as moisturizers. I have never been a fan for two reasons. One, I don’t like smelling like a fruit salad and two, it was too messy for me to use.
It turns out my instincts were correct. Here is the science on the subject graciously allowed as a repost by Dr. Alina Sholar. Visit her if you are in Austin. You will love her. I did!

For Goodness Sakes! No More Coconut Oil!

The use of coconut oil as “skincare” is an all-out raging trend. An internet search for ‘coconut oil for skin care’ returns thousands of results that declare coconut oil a miracle for cleansing, moisturizing and healing the skin.

🚫🚫🚫 This couldn’t be further from the scientific truth. 🚫🚫🚫

Skincare science says:

* Coconut oil disrupts the skin’s natural barrier function and can promote aging.

* Coconut oil does not provide hydration. Because oil and water do not mix- in fact, they repel one another – coconut oil cannot deliver water (hydration) to the skin whatsoever.

 

* Coconut oil is rated 4-5 out of 5 on the comedogenic scale, meaning it is a high offender of the cause occlusion, clogged pores, pimples, blackheads, milia or whiteheads.

*Coconuts are considered a tree nut so if you are already sensitive to any type of nut or have an allergy, coconut oil could cause an allergic or inflammatory reaction.

*Coconut oil used on the face has been linked to an increase in contact dermatitis.

*Coconut oil has no natural vitamin or mineral content that serves the skin.  It’s fats flying solo.

👉🏼 The bottom line is this: don’t simply let current trends influence your skincare. Go with the science instead. . .

8 Ways I’ll Be Detoxing This Week!

8 Ways I’ll Be Detoxing This Week!

TGI2019! I am happy to say that I ended the year strong with all cylinders burning, but the stress of the holidays, general over-indulgences and winter-chill has me feeling (a little) drained. I’m sure I’m not alone in feeling that maybe need a full life DETOX!

My friend Chandler gave himself a New Years Resolution in November: “Bring no noise from 2018 into 2019”. What an excellent way to start the new year; with a clean slate! Don’t stress if you’re late to the party (like me); there are plenty of ways we can clear up the clutter and detox our lives to set us up for a killer 2019.

I found a fantastic resource at the Power of Positivity’ s website that had some tips that I will start implementing today to help clear the clutter, detox myself and the world around me so that I can have my best year yet! I hope you’ll join me! For the full article go here.

CLEAR THE CLUTTER
We all have it: “stuff”…meaningless, excessive, pointless “stuff” that seems to pile up on us. Where is your “stuff” currently? Whether it’s on your desk, in your closet, in the living room, on a table, or in your car, get rid of it.
Usually, clutter results from having an excessive amount of anything – books, papers, toys, shoes, clothes, food, antiques – that occupies space for no particular reason. But it fills more than just space in your home; it takes up space in your brain.

“I dream of Simple” gives us an easy to follow checklist on how to declutter your home in 8 simple steps.

If you haven’t been inspired by Marie Kondo yet, allow 2019 to be the year that you expereince
the magic. You can get “The Life Changing
Magic of Tyding Up” on Amazon

EAT CRUCIFEROUS VEGETABLES
Eating your greens is a great way to remove cancer-causing toxic agents from your body. Cruciferous veggies like Broccoli, cabbage, and Brussel sprouts are rich in indole-3-carbinol (I3C), which help your body clear out excess estrogens.
Excess chemicals that act like estrogen in the body come from our beauty products, BPA plastics, hormones given to animals that we eat and even some pesticides. These estrogen-like chemicals are called xenestrogens, and they can lead to early hormonal changes in developing teenage girls and boys and can also contribute to the development of breast and other cancers.

What the heck is a cruciferous veggie you might be asking?? The ultimate guide to these healthy greens is at Real Food RN along with a comprehensive recipe list for all vegetables in question. My personal favorite right now is Bok Choy sauteed with wild mushrooms, ginger, and garlic. YUM!

I love to start my day with my favorite green juice: Kale, Spinach, Celery, Cucumber, Granny Smith Apple, Lemon, and Ginger. It like green lemonade! 

PAY ATTENTION TO YOUR SPIRITUAL NEEDS
Religious or spiritual needs are something that ought not to be neglected. Whether you meditate, read scripture, pray, attend church, enjoy the beauty of nature, or something else, doing the things that uplift your spirit is essential to your balance and wellbeing.
Try to take at least 20-30 minutes a day tending to these needs. If this is not possible for whatever reason, spend 10-15 minutes to meditate, read scripture, or enjoy some solitude before hitting the pillow.

DISCONNECT AND RECONNECT
We believe that overuse and overdependence on technology are toxic. If you don’t believe us, think: How many people have you seen driving while on a cell phone? Have your kids pulled out a tablet or cell phone at the dinner table? Has a co-worker ignored you or someone else while replying to their 100th text message?
Technology certainly has its role. Advances in technology have resulted in medical advances, educational improvements, scientific discoveries and more. But it’s had a negative impact on our actual connection with each other. Families drift apart; parents bring their work home, kids tap away on Facebook instead of opening their textbook. There’s no real presence of mind with excessive technology use. Be mindful with how and when you use technology.

  1. Screen Time App
    This app has been a fantastic feature! Knowing how much time I am on my phone curbed my dependence on it. Now it’s a game for me to make sure that every week I can continue to go down on my usage.
  2. Turn off Netflix Auto-Play
    I didn’t even know this was a thing! How many hours (DAYS) have you lost to NetFlix and their culture of bing watching! Join me in reclaiming your TV!
  3. Charge in the Kitchen
    I started charging my phone outside of my bedroom a few years ago, and I have experienced a more restful nights sleep without the unexpected distractions from the blue light and sudden noise making. Make your bedroom a technology-free zone—keep your electronics outside the room (that includes a TV!).

EXERCISE
Movement helps to stimulate your circulatory system, and blood flowing helps the other organs to process toxins. Toxins are stored in fat cells, so losing fat will release toxins. Be sure to stay hydrated by drinking some clean, filtered water whenever you are exercising, using a sauna or taking an Epsom salt bath since these can be dehydrating.

Speaking of water, make sure that you’re getting enough quality purified H2O. I got a Zero Water filter, and it has honestly changed my life. I even got the men in my life to up their water game!
The Zero water filter takes out all of the hard metals that are in our drinking water. It is the cleanest purest tasting water that I have ever had.

Lace up those sneakers ladies! Don’t let the ball gown get in the way!

EPSOM SALT SOAK
Soak in a natural mineral hot spring if you can or seek out a flotation therapy tank. If you can’t find these natural cleansing baths near you, then the next best thing is a bathtub with piping hot water and some Epsom salts.
Make your bath salt blend with Epsom salts, natural mineral salts, baking soda, a moisturizing oil (I like Coconut Oil) and essential oils for their aromatherapy benefits.

SWEAT
One of the easiest ways to detox is by sweating. Any exercise that gets you sweating will help naturally detox your body through the skin. Sweating with sauna therapy is another way to increase circulation, sweat out toxins and improve lymphatic flow for cleaning. After a good sweat, make sure to clean your skin with a shower so that the toxins that you sweat out of your system are washed away.

4 Health Benefits of Socializing with ‘Strangers’

4 Health Benefits of Socializing with ‘Strangers’

I have got to be honest with you. I’m a bit of an introvert. I like small intimate settings with close friends, conversation and a nice meal. It’s not very often that you’ll find me hamming it up on the dancefloor or introducing myself to ladies that I don’t know. But you know what? You can teach an old dog new tricks!

 

Last month Serena and I had the privilege of meeting some of the amazing women of Catherine Grace O’Connell’s “Forever Fierce” movement at FierceCon in Redondo Beach, California. The panel of speakers was top notch; to hear other women share their stories of reinvention and creative inspiration was truly inspiring. Not only did I get out of my comfort zone but I connected with fellow entrepreneurs and made new friends!

Wendy Packer of Fashion Over 50 & Patricia Rubel of The Patrish Pages 

Serena and I with Tamara Batsell of TB Style Works from Dallas, Texas

We forget how important the simple act of connection is.

Serena and I maximized our time together and had a jam-packed schedule after the conference. We had meeting after meeting after photoshoot. Every day there was a new face and new experience. You may think that by the end of my week-long trip I was ready for a vacation, but honestly, I came home renewed. Having all of these new experiences and meeting so many new friends made me wonder: What are the other health benefits of talking to strangers?

We forget that new friends come in all ages and ethnicities.

Photographer Juhn Kwon and model/muse Ania Spiering

We forget that common language is always art and beauty.

Luckily for me, my friends at Kuel Life Magazine wondered the same thing. Here are 4 health benefits that might convince you to step out of your comfort zone and maybe say hello to someone you don’t know!

This post is in collaboration with Kuel Life Magazine. Check out Kuel Life and their inspiring magazine here

  • When you interact with people you don’t know who aren’t like you, you get the chance to break out of your comfort zone and change your view of reality altogether. This can spark creative ideas, give you new ideas to think about, and plenty more.” We don’t know what we don’t know; interacting with individuals who don’t share years of common experiences or maybe our can be eye-opening, educational, and expansive.
  • Comfort can decrease your productivity – without a little bit of unease and unpredictability we can get lazy, turn our minds to autopilot, and ‘phone it in.’ Spending time with individuals that you don’t know very well keeps your mind alert and active.
  • Being nice to others is good for you. You can’t be cranky with people you don’t know very well so of course, you’re going to put your best self forward in a social setting. Studies in The Journal of Social Psychology and the Journal of Happiness Studies suggest that giving to others makes us happy, even happier than spending on ourselves. What’s more, our kindness might create a virtuous cycle that promotes lasting happiness and altruism.
  • “You can meet fascinating, cool people that quickly turn into ‘non-strangers.’ For me, this one hits particularly close to home. I have a long line of lifetime friends that started as, not only strangers but people I didn’t like too well or didn’t like me. I know this about myself; one of the many benefits of aging is deciding to do things differently.”