10 Things to do Every Day in 2019

New Year’s resolutions are in the planning stages for most people. Even for those of us who don’t typically make “official” resolutions it might be a good idea to consider these suggestions.

Perhaps 2018 was the best year that you ever had and you hope that 2019 will bring as much joy. Perhaps your 2018 was worse than bad and you can’t wait to see it in your rear view mirror. Or perhaps, 2018 was just a “meh”year. Regardless, 2018 is over. Keep those good memories, discard the past, and take wisdom into your 2019.

Here is a list of ten things to do daily (and the why’s) in 2019 for health, wealth, prosperity and joy.

  1.  Be thankful: being thankful for what you have, and for what you desire. The act of being thankful tells your body that it is a fact, and often the universe acts accordingly.
  2. Be generous: decide to give a certain percentage of your money away. There is a force that works in this world that is antithetical to selfishness. When we give we get. Period.
  3. Walk more: the benefits of walking physically, emotionally and spiritually are hard to underestimate. If you walk outside with a friend or spouse, this can be a time to catch up or a time to just “be” together”. Sun and fresh air are good for the soul. Aim for 10 K steps per day.
  4. Pray: prayer will change your life and others. Petitioning prayer is the act of commissioning a higher being to act on your behalf or another’s. This helps you AND the person being prayed for. Sometimes this is all we can do, and it IS powerful.
  5. Write in a journal. Writing in a private journal can keep your dreams alive. It can keep your anxieties at bay and when re-reading the future it can be interesting to read.
  6. Eat an apple a day. Eating an apple a day is good for digestion, skin, teeth and overall health. The smallest ones are the proper serving size. My favorites are Macintosh and granny smith.
  7. Greet your spouse and children with a smile and enthusiasm when you see them at the end of the day. A positive greeting and a smile will set the stage for a pleasant evening. When my children would come home one by one I would say to them, “How is my favorite 8th grader?Or “I am so glad to see my favorite youngest child”.  Think about how your family dog greets you when he sees you…with unadulterated joy…just because you are you…give that feeling to someone else.
  8. Dock your electronic devices and/or only use for business purposes. Limiting screen time will improve your sleep, your posture and your mood.
  9. Eat more vegetables. Ensure that you eat vegetables at each meal. This helps ensure that you get the vitamins and fiber that your body needs to be healthy. Frozen fruits and vegetables are just fine to eat if you can’t keep fresh on hand.
  10. Keep a tidy home. Make your bed every day. Order improves your mood, your mind and your emotions.
  11. Laugh more. Laughing improves the amount of good feeling hormones, and who does not want to feel good. Your body does not know the difference between a fake laugh or a real laugh. Try it…fake laughing turns into real laughing within seconds.

This list is not a magic list, but they work…so maybe it is a magic list.

If we fail to plan then we plan to fail. Make 2019 a crazy joyful and peaceful year. You are in control of you, only you can take steps to be happy and healthy where you are.

If you found this post helpful, please like and share.

If you want help to learn to love active living and clean eating, order my book called Second Chance at Health: Learn to Love Active Living and Clean Eating. It is a short, easy to read guide to regaining your health, even if you are on medicines.

Benefits of Vitamin C

Fruit is high in Vitamin C

With the cold and flu season being in full swing, there are many actions that you can take to keep yourself and your family healthy. Taking vitamin C is one of these actions.

 In this post I will describe what vitamin C is, the benefits of taking vitamin C, how and when to take it and for how long.

What is Vitamin C

Vitamin C or ascorbic acid is a water soluble vitamin, which means that there is less likelihood of an adverse reaction from taking too much. This vitamin is found naturally in foods as well as easily found in over the counter supplements. Vitamin C is a sour tasting vitamin but is easily tolerated by most. It is an essential vitamin, which means that we do not make it in our bodies, but must get it from an external source.

Vitamin C is necessary for many important body functions, from protein synthesis (think healing), neurotransmitters production (think brain health)and is a powerful antioxidant.

The Benefits of Taking Vitamin C

There are many benefits of taking the proper amounts of vitamin C, and there is still scientific research being done.

The benefits of vitamin C include:

  1. Improves the immune system
  2. Shortens the duration of the common cold
  3. Improves healing
  4. Cancer prevention
  5. Reduces risk of cardiovascular disease
  6. Decreases risk for age-related macular degeneration and cataracts

Recommended Dosages

 As with every oral supplement/medication it is important to take the proper amount for the benefits intended.

For a healthy adult without any chronic health conditions, the recommended daily amount is 90 mg per day for men and 75 mg per day forwomen. Smokers require an additional 35 mg per day.

When to take vitamin C

Take Vitamin C supplement daily if you do not eat a wide variety of fruits and vegetables containing vitamin C. To decrease the duration and severity of the common cold one study in 2007 indicated that short term use of high dose vitamin C (2000mg in divided doses) was useful. 

Take higher dose Vitamin C for 5-7 days. I recommend increasing your intake when your first notice a cold coming on. Take 2000 mg with 8 ounces of water in divided doses throughout the day.

Vitamin C definitely has benefits when used appropriately, just like everything else.

Stay healthy this winter by:

-avoiding sick people

-washing your hands with soap and water frequently

-eating plenty of fruits and vegetables

-exercising  and getting plenty of rest.

If you want to read a fantastic, easy to read book on how to improve your health, order my book, Second Chance at Health: Learn to Love Active Living and Clean Eating!

References:

Vitamin C. Retrieved from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/ 

10 Symptoms of Low Thyroid

Keep Your Energy

The thyroid is the energy management center of your body. It regulates your cells as the most basic level. Without adequate thyroid function you can experience physical changes.

What does the Thyroid Do?

The thyroid is a small gland located in your throat area that helps manage your metabolism. When it functions properly your energy is stable and your body systems work appropriately.

Here are 10 common symptoms of low thyroid functioning:

  1. Dry skin: this occurs due because the skin is not as active in replenishing itself and the old skin is not being pushed off at its usual rate. (thick heel callus).
  2. Hair loss: this happens because the hair follicles are less active due to less energy available- and hair formation is not a life preserving necessity, so your body makes a decision to use the limited energy elsewhere.
  3. Brittle and slow growing nails: this happens for the same reason as hair loss. Nails are not necessary for life.
  4. Loss of outer 3rd of your eyebrow: this is an interesting sign, and it happens for the same reason that hair loss and nail changes occur.
  5. Fatigue: simply put, the cells are not producing energy and the decreased energy they do produce result in a deficit when you are doing your activities of daily living
  6. Yawning: excessive yawning, indicating an air hunger for your cells, resulting from the decreased energy available for your daily activities.
  7. Changes in menstrual cycle: the hormone systems are all interconnected and rely on homeostasis and proper functioning. You may miss periods if you are hypothyroid.
  8. Constipation and sluggish digestion: this is a result of decreased energy available for the cells responsible for the digestion process.
  9. Muscle and joint pains: our muscles and joints rely on energy to work properly, if there is not enough energy to do so, metabolites can build up resulting discomfort.
  10. Weight gain: this happens because our metabolism is slowed down; the cells do not have the energy to process our food as energy, so it stores it as fat.

What to do if you have These Symptoms?

Checking to see if you have a thyroid problem is as simple as a lab test. The lab test is called Thyroid Stimulating Hormone or TSH.  When this level is out of the normal range I recommend to further testing identify the specific hormones that are abnormal.

Some endocrinologist’s prefer to have the TSH drawn as a fasting lab, so don’t eat 8-12 hours before this lab test. There are other lab tests in addition to the TSH that can help identify if the issue is an autoimmune issue like Hashimoto’s Thyroiditis or something else. The lab will usually have a range for the results and any number higher or lower than that range should be evaluated by your medical professional.

If you identify with some of these common symptoms, see your primary care provider for evaluation! You can also visit my Ulta Lab Test Nursechrisp site and order the lab test at a discounted rate to see what your TSH level is. If it is normal, then you can will know that this condition is not a contributing factor to your symptoms.

How Is Low Thyroid Treated?

The treatment for a simple hypothyroid condition (the absence of a more serious illness) is an oral thyroid supplement.  Your doctor will  monitor with blood draws and will adjust the does to ensure an adequate level.

What if my Level is Normal?

If your thyroid level is normal and you still experience some of these symptoms improving your lifestyle can help.

Here are my recommendations:

  1. No processed foods
  2. No added sugar
  3. No fast food
  4. Walk 10,000 steps per day
  5. Get 7-8 hours of quality sleep per day
  6. Eat wholesome foods in the right quantity
  7. Limit alcohol to one drink per day
  8. Pray/meditate daily
  9. Drink enough water
  10. Limit medications

Whether you have an identified thyroid issue or not, excess weight at mid-life needs to be addressed so that you can be as healthy as you can be! Improving your nutrition through clean eating along with increasing daily movement is the way to do it!

I would love to guide you through the maze of choosing eating and movement plans! I have written an ebook called, Second Chance at Health – Learn to Love Active Living and Clean Eating that simplifies this for you!

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