In all of the introduction to holistic living, there were several assessments and lists we were asked to complete. This allows us to focus on the areas that we need to work on and also to recognize our strengths.
The definition of healthy living according to this site is:
The steps, actions, and strategies one puts in place to achieve optimum health.
I loved this definition because it was the exact goal of my senior project. This whole concept was beginning to sound better and better.
The first thing we were asked to do was make a list of areas of your life that needed improvement, health condition we have, as well as life goals. This activity will help us focus on and plan out how to meet each need in a healthy way.
Areas for Improvement
Food- I often opt for quick versus healthy, resulting in poor choices. Also, I eat when I'm bored.
Waking Up- A lot of times, I begin the day with a negative outlook, often to the point where I want to cry.
Sleep- I joke about being an insomniac, but I believe there is actually great truth to that statement. I lay awake and my mind races, and no matter how late I stay up, I can't sleep past 7:00 am.
Friends- I have found that many of my friend choices have been poor. I tend to look for glamor over strength of character, which ultimately leaves me unhappy and isolated.
Being a Friend- I am not the best of friends sometimes. I am moody and get bored easily, and anger quickly, and think without speaking. This results in hurting people.
Lying- The lies are always innocent. I never lie about things of substance. I would rather just be honest and real. But the little things that I lie about leave me feeling guilty and empty.
Letting Myself Go- Once things in my life reach a certain point, for example my bedroom getting messy, I just leave them to get worse until I wake up one morning in a panic attack. I need to nip things in the bud.
Spending Time with Family- I am constantly running, and when I'm home, I am often locked in my room on the computer instead engaging with the people around me. I can't help but to think we'd have a healthier and more understanding relationship if I broke that cycle.
Reading- I am so connected by technology--texting, music, facebook, email and everything else. If I could take a moment to go back to the basics and just read a book, unplugged, by myself, I would feel a lot more whole. Because right now I feel like a piece of me is constantly being shared with a million other people.
Nature- These last few days have been gorgeous, and I have spent the last 6 months longing for summer. Yet for some reason I haven't been outside barely at all. I know I am exhausted, and have to work on my project, but it has been alarming for me.
Health Conditions
Recovering from a broken fibula--my largest issue is weakness in my right leg.
Insomnia- Do I actually have this? Dictionary.com defines it as: "Chronic inability to fall asleep or remain asleep for an adequate length of time." Yep, that sounds like me.
Goals
1. Be happy with the way I look
2. Maintain my healthiest, most caring relationships at all costs
3. Be happy with the people I am surrounded by--feel safe and cared about, and don't feel the need to change myself
4. Maintain a positive outlook on life, and don't allow myself to tailspin into negativity.
Tips for around Campus
College kids live on coffee. Especially in my major, where I have heard all nighters are commonplace, I can't imagine I wont start drinking the stuff like water (especially considering my caffeine addiction). Here is a list of healthy things to add to coffee--why to use them, what they taste like and where to get them. This offers an alternative to processes, expensive, calorie laden Starbucks.
Here is how to "pimp" your coffee:
1. Add coconut oil
What it does: coconut oil contains polyphenols that improve insulin sensitivity, thyroid function, decreases belly fat and kill pathogens thusly aiding digestion and the immune system (Research).
How much: add 1-3 tablespoons to your cup of coffee
What type: organic is best
Where from: supermarkets health food sections
Tastes like: the same as a normal cup of coffee though can be slightly greasy
2. Add a cinnamon stick or two
What it does: cinnamon mimics insulin (the discovery was initially made by accident, by Richard Anderson at the US Department of Agriculture's Human Nutrition Research Center in Beltsville, Maryland) thusly decreasing the need for the beta cells of the pancreas to secrete insulin; in fact, Charles Poliquin, a world renowned strength coach, says addingcinnamon to your water is one of the best ways to sensitize your body to insulin. Other possible benefits include, decreased inflammatory markers, increased satiety, lowered tryglyrides, lowered total cholesterol, lowered LDL's (bad cholesterol) and increased HDL's (good cholesterol).
How much: 1-2 sticks
What kind: any, but organic is the best
Where from: health food section of a supermarket and Asian markets
How does it taste: a slight hint of cinnamon
3. Add cocoa
What it does: cocoa contains polyphenols, alkaloids and flavonoids that can increase insulin sensitivity, increase slightly nervous system activity, improve cognitive (brain) function and decrease markers for cardiovascular disease.
Cocoa flavonoids are thought to have a protective effect on cardiovascular health through their ability to alter a number of pathological processes involved in the development of Cardio Vascular Disease. These include:
* Inhibiting the oxidation of LDL-cholesterol ('bad' cholesterol) by free radicals, an important initial step in the formation of atherosclerotic plaque.
* Suppressing the tendency for small blood cells, called platelets, to clump together and form blood clots. This is often described as an 'aspirin-like' effect.
* Regulating inflammatory and immune responses in blood vessel walls, which may be abnormal in CVD.
* Regulating vascular tone, or degree of constriction of small blood vessels, which contributes to high blood pressure.
In producing these beneficial effects, cocoa flavonoids appear to act through a range of mechanisms, some of which are not thought to be linked to antioxidant activity.
* Ariefdjohan MW, Savaiano DA. (2005) Chocolate and cardiovascular health: is it too good to be true? Nutrition Reviews, Dec; 63(12Pt 1):427-30.
** Ding E.L., Hutfless S.M., Ding X., Girotra S. (2006) Chocolate and Prevention of Cardiovascular Disease: A Systematic Review. Nutrition Metabolism (Lond) 3;3:2.
How much: 1-3 tablespoons
What kind: organic with no added sugar or preservatives
Where from: supermarkets, health food stores and the internet
How does it taste: great, coffee with a slight hint of cocoa
4. Add Chicory coffee
What it does: chicory coffee exhibits a mild excitory action, is a chlorogenic herb just like coffee so can help with detoxification, contains inulin, a non digestible fibre that may slow absorption of glucose from the gut, decrease colon carcinogens, increase friendly bacteria and lower LDL's (bad cholesterol).
According to Chicory.co.za:
"LOWERS CHOLESTEROL:
A new study* reports that chicory reduces cholesterol levels and increases the ratio of HDL (the good one) to LDL (the bad one) in the blood of tested animals.
* Journal of Nutrition, vol. 128, pgs. 1731-a6, by Drs. Meehye Kim & hyun Kyong Shin, Korea Food & Drug Administration and the Department of Food Science and Nutrition, Hallym U., Chunchon, Korea.
LOWERS BLOOD SUGAR: Laboratory research undertaken in Europe shows chicory root extracts to be anti-bacterial, anti-inflammatory and slightly sedative. It slows the pulse and lowers blood sugar.
THERAPEUTIC FOR DIABETES: A study** done in 1984 demonstrated that daily intake by diabetics of a large amount of the fructo-oligosaccharides and inulin contained in chicory: Reduces the glucose rate in blood.
Decreases serum LDL cholesterol levels.
Does not change the levels of triglycerides or HDL cholesterol.
This lessens the disturbances in carbohydrate and lipid metabolism found in diabetes.
** Effect of fructo oligosaccharides on blood glucose and serum lipids in diabetic subjects, Nutrition Research, 1984, vol. 4, pp. 961-66, , by Yamashita Y, Kawai K and Itakura M.
ASSISTS IN WEIGHT LOSS & STIMULATES THE IMMUNE SYSTEM: Chicory contains two ingredients that can contribute to a weight loss programme. A report in the July 1999 Journal of Nutrition*** reveals that these ingredients (inulin and oligofructose) are not digestible by our bodies, and thus have no calories. Nevertheless, the inulin and oligofructose in chicory are digested by beneficial microbes in the colon and aid "in the treatment of, prevention or alleviation of symptoms of intestinal diseases." These ingredients also participate in the feeding of beneficial bacteria (similar to yoghurt) and allow them to compete with and defeat harmful bacteria, stimulate our immune system and indirectly help promote our own production of B vitamins.
***(supplement) Journal of Nutrition, July 1999, by Dr. Marcel B. Roberfroid and associates, Catholic U. of Lovain, Dept. of Pharmaceutical Science, Brussels, Belgium.."
How much: 2 -3 teaspoons
What kind: organic preferably
Where from: health food sections of supermarkets and health food shops
How does it taste: like cheap coffee by itself and undetectable with coffee
Read more: http://www.healthy-holistic-living.com/insulin-sensitivity.html#ixzz0otkjtUTP
Here are a list of resolutions for the new year, or in this case, the new school year, that will improve health and fit with a holistic lifestyle. I am going to try to at least experiment with, if not implement all ten of these "resolutions" for school next year.
#1 Go Raw
In today's world, with disease on the rise and our bodies reaching toxic overload we need to find ways to make sure we are getting what we need to live our lives to the fullest. And that means getting back to the basics, eating healthy. We need to nourish our bodies with living foods full of goodies like enzymes, oxygen, phytochemicals, bio-electric energy and things that support our body instead of deplete it. And going raw is the way to make that happen, well at least 80% raw.
Raw food diets have been linked to increased energy, healthier skin, a reduced risk of heart disease and better digestion. Raw foods are easier to digest than cooked foods providing you with maximum energy with minimal bodily effort. Eating raw will give your body foods that it can easily assimilate and use for regeneration and rejuvenation.
If you’re interested in trying out a raw food diet for yourself, I highly recommend Natalia Rose’s book The Raw Food Detox Diet It’s a great book to get you started on your own raw food path.
#2 Say Yes to Detox
Detoxification is essential to the healing process. In today's world with our modern diet, pollution and medications, each of us has an abundance of toxins in our bodies and it is simply a matter of time before it breaks down.
Just like sweeping your floors and cleaning your bathrooms, the human body needs to be cleaned, too. Through body detoxification, or "body detox," we can achieve an "internal cleansing" which will improve our overall health and well being; not to mention you will look great! And I know just the man to help you through the process. Dr. James Chappell is a traditional naturopathic physician that I have been working with for the past year and who has helped me make great strides in my health.
Dr. James Chappell has outlined 3 Detox plans that can support detoxification for anyone looking to improve their health, heal disease and slow down the aging process. If there is one thing you do for yourself this year, it's read this book, Dr. James Chappel'ls 4-Step Natural Cure Plan.
#3 Add Vitamin D to your Daily Regiment
The results are in and all the top doctors and alternative medicine specialist agree Vitamin D deficiencies can lead to an array of diseases including cancer. And what is even more disconcerting is that they are finding more than just a few of us are deficient in this valuable vitamin. How come? Well the jury is still out on that, but the facts are clear: we all need to have our Vitamin D levels checked and supplement as needed.
Vitamin D provides an amazing boost to your immune system giving you a better chance at avoiding seasonal influenzas and viruses as well as having been found to help prevent prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and even schizophrenia.
Adding Vitamin D to your daily regiment is a simple way to change your life and improve your overall health. Personally, with what appears to be an epidemic of vitamin D deficiency it is worth your while to get Vitamin D levels checked by your physician. I encourage anyone interested in improving his or her immune systems and overall health to consider vitamin D supplementation.
#4 Do For Others
Sounds simple enough and most of us probably think we have this one covered, but I am not talking about just donating money, although please do if you feel so compelled. I am talking about hands on helping whether it is your neighbor or at a homeless shelter. And not just once a year when the spirit strikes us, but monthly, weekly or even daily. This is the best way to help you put your life into perspective and appreciate not only what you have, but to help re-prioritize what is really important.
"Three things in human life are important. The first is to be kind. The second is to be kind. The third is to be kind."- Henry James
#5 Go Non-toxic
The Environmental Protection Agency studies of human exposure to air pollutants indicate that indoor levels of pollutants may be 2-5 times, and occasionally more than 100 times, higher than outdoor levels. These levels of indoor air pollutants may be of particular concern because most people spend about 90% of their time indoors. And guess what the number one offender is?, yup you guessed it, cleaning products!
Just a few facts to get your heart racing:
-50% of all illness is due to poor indoor air quality (1989 State of Massachusetts Study)
-Over 150 chemicals found in the home are connected to allergies, birth defects, cancer and psychological disorders. (Consumer Protection Agency)
-Women who work in the home have a 54% higher death rate from cancer than women who work outside of the home (17- year EPA study)
Yikes, but the good news is it doesn't take much to make this change and the impact could save your life. Check out Care2.com's How to Make a Non-Toxic Cleaning Kit
#6 Re-learn the Art of Single-Tasking
Yup, the opposite of multi-tasking. I know, I know, everyone thinks that multi-tasking is the only way to survive in the 21st century, but it is also the quickest way to die. Scientists are discovering that today’s mania for cramming everything in at once is creating a perilous cocktail of brain problems, from severe stress and rage in adults to learning problems and autism-like behavior in children ( dailymail.co.uk).
According to zenhabits.net "a few quick reasons not to multi-task:
1. Multi-tasking is less efficient, due to the need to switch gears for each new task, and then switch back again.
2. Multi-tasking is more complicated, and thus more prone to stress and errors.
3. Multi-tasking can be crazy, and in this already chaotic world, we need to reign in the terror and find a little oasis of sanity and calm.
How can single-tasking be life-changing? A couple powerful reasons:
• You’ll be more effective with your tasks and get more done. It’s hard to achieve important things if you’re constantly switching tasks and distracted by other “urgent” things.
• You’ll be less stressed overall and happier throughout your day."
Oh yeah, and one final reason, "Your focus determines your reality." Now that will make you stop and think!
#7 Get Your Juice On
Did you know that the human body requires around one pound of raw vegetables per fifty pounds of body weight to function optimally? Are you getting your daily requirements? No? Didn't think so.
If you're looking for one easy change that you can make to improve your health - juicing is it. Juicing is a quick and easy way to boost your nutrient intake, meaning that you can dramatically improve your eating habits and health with a minimal amount of effort. Fresh fruits and vegetables contain many vitamins, minerals, and antioxidants. Adding green juice to your diet daily will help you to boost your health quickly and easily.
I juice every morning using a recipe that I altered from "The Raw Food Detox Diet":
8 Kale Leafs
4 Carrots
2 apples
2-3 stalks of Celery
Try it, you might just be surprised at how much you enjoy it!
#8 Take a Break from Negativity
Some of us out there, and you know who you are, happen to be addicted to negativity whether it comes in the form of our own thoughts, television or conversations and it is literally killing us. Yup, it's time for an 'emotional detox'
Research shows that people having a habitual negative disposition are at a higher risk for suffering from memory and comprehension problems later in life, including a higher incidence of Alzheimer’s disease, compared to people with a positive disposition and outlook on life. The good news is that new research suggests that having a positive attitude just might protect against heart disease and keep you alive.
Toxic emotions are one of the most powerful causes of illness. The fact is, it's easy to change our minds once we decide to do so. This involves giving up control of the things you can't control, accepting things you cannot change, and moving on. It involves reorienting how you think about life. You can let go of toxic emotions as soon as you decide the time is right. Fortunately, there is a remarkable new technique that makes it easier than you could imagine, Emotional Freedom Technique
EFT is basically the process of "psychological acupressure". EFT is based on the same energy meridians used in traditional acupuncture to treat emotional and physical ailments -- but now you don't need the needles!
Instead, tapping with the fingertips on specific meridians on the head and chest, along with voicing positive affirmations, helps to clear out emotional blockages from your system, thus restoring your mind and body's balance. I'm sure you realize that emotional health is absolutely essential to your physical health and healing, the two are inseparably linked.
#9 Move Your Body
It doesn't matter if you're sick, out of shape or just don't like to exercise you have to move your body to live. As a person dealing with a chronic illness and knowing what it is like not to be able to get out of bed, I can understand your first response, “I am too sick to exercise,” "I don't like exercise," "I am too old to exercise" but the bottom line is exercise is absolutely crucial for the mind, body and soul. If all you can do is curl your toes then curl your toes, but you have to move your body!
When the body is in movement, it releases endorphins that improve our emotional state and acts as a natural pain reliever. It also is a wonderful outlet for relieving depression, stress, and anxiety, which these days seems to be a part of life in general. The bottom line is regular exercise improves energy levels, helps you sleep better, promotes healthy bowels, boosts the immune system, and aids your body in the natural healing process.
#10 The power of NOW
“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life. Whereas before you dwelt in time and paid brief visits to the Now, have your dwelling place in the Now and pay brief visits to past and future when required to deal with the practical aspects of your life situation. Always say “yes” to the present moment. What could be more futile, more insane, than to create inner resistance to something that already is? What could be more insane than to oppose life itself, which is now and always now? Surrender to what is. Say “yes to life — and see how life suddenly starts working for you rather than against you.”
Eckhart Tolle in his book, The Power of Now talks about how people are constantly thinking compulsively throughout their day-to-day lives. They’re either thinking about the PAST or the FUTURE, rather than embracing the moment fully for what it is. This can very well be the most powerful and life changing concept not only this year but for the rest of your life.
Read more: http://www.healthy-holistic-living.com/top-10-new-year-resolutions.html#ixzz0otiWYQzh
By the end of this project, it is my goal to have a holistic lifestyle plan completely outlined for me to take to school next year. This will include nutrition, emotional wellness, physical fitness, and spiritual awareness, along with other areas. It will outline how I plan to reach a state of being "whole" in each of the aspects.
Wow, ambitious. Keep posting! Your project is turning out to be just what you had envisioned. I hope you can see that! I am proud of you. :)
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