The Positive Approach

Changing your mindset to focus on the positive in everyday situations and circumstances is key to reducing stress and increasing joy. What you think, and ultimately say, about your situation, largely determines your path. “I’ll never… I can’t, I won’t…” are powerless words. Try looking at stressors as temporary situations that can be overcome. Keeping a positive outlook improves mood, and approaching stressful situations with hope increases resiliency. Making this a habit ultimately changes how we perceive reality and how stressors affect our lives.

It’s about building on what is strong instead of what is wrong and replacing dread, guilt and shame with hope, love and joy. “I can, I will” and “I am able,” are power words.Remember, your behavior follows your thoughts.

Attitude is everything. How you approach life, your mindset, the things that take your time and focus, so much stems from our attitude. Positivity wins every time. Next time a stressful situation arises, check your thoughts and what you say about the situation. Notice the difference. Bottom line…quit focusing on what you don’t have, can’t do and don’t want.

Fitness Gifts for Home Workout Buffs

These days, working from home is more common and many are shying away from the gym atmosphere. This typically means less activity during the day. How to motivate yourself and others? How about exciting and versatile fitness equipment that takes up little space? Check these options out:

Strength Training Tools

Loop Resistance bands: not new but always highly recommended. They are lightweight, portable and inexpensive. Resistance bands enable you to work all muscle groups. Check out Fit Simplify or LetsFit Loop resistance bands. A set includes 5 bands of varying resistance levels, extra light to extra heavy.

Bowflex SelectTech adjustable weight: not unlike the original SelectTech dumbbells, this is a kettlebell version that replaces a set of 6 kettlebells. Twist the dial on this adjustable kettlebell to transition from 8 lbs all the way up to 40 lbs. Great for accommodating multiple exercisers without taking up too much space.

Suspension trainer: suspension training is a strength training system that uses ropes and webbing to allow a user to work against his/her own body weight. Using vertical or horizontal ‘anchor points’ enables you to increase or decrease resistance with changes in angle and degree. Perform all classic strength training exercises in new ways. Try the TRX suspension training systems or LifeLine Jungle Gym.

Cardiovascular Training Aids

Seated under desk elliptical: while not a full-body workout, this piece of equipment at least allows you to work your legs and get in some exercise. With Zoom meetings and sitting at your desk working from home being much more common these days, mini elliptical trainers are great for increasing activity and offer adjustable resistance. Check out a few of the top-rated models.

Just a pedometer: Looking to increase activity and track steps? Not looking for a pricey watch or ‘smart’ gadget? Try the 3DTriSport Walking 3D pedometer. This basic step counter accurately measures steps, is inexpensive, easy to use and works in any position. It will measure your steps whether it’s upside-down, around your neck or tossed in a bag.

3 Tips for Clean Eating

Eat more plant-based meals: a vegetarian diet requires significantly less water and energy than a meat-heavy diet. Eating a fiber-rich, plant based diet promotes healthy cholesterol levels, and may add years to your life.  Make the meat you choose organic/grass-fed, eat it less often and for seafood, choose sustainably caught. The Monterey Bay Aquarium’s Seafood Watch website section makes it simple.

Clean eating is not an ‘all or nothing’ concept. You can take steps to move your diet in that direction without sacrificing everything. Any of the following practices will improve the quality of your diet and, in turn, your health.

• Limit processed foods ~ One way to do this is to concentrate on the perimeter of the grocery store when you shop. That’s where you’ll find fresh produce, lean meats, eggs and other minimally processed foods. Of course the middle aisles do offer clean processed foods, such as oils, nuts, canned tomatoes, spices and whole grains, such as oatmeal and quinoa. Minimally processed foods, such as plain yogurt, can be a part of a healthy diet whereas many frozen meals may not fit into a clean eating plan.

• Cut down on added sugars ~ reading labels and ingredient lists can be helpful in limiting added sugars. Ingredients are listed by weight, with the most prominent first. The American Heart Association recommends keeping added sugars at 25 grams/day or less, which is about 6 teaspoons per day for women and 36 grams/day, or 9 teaspoons for men. Even 50 grams/day would be an improvement over the average adult’s intake of 70 grams sugar/day, or over 17 teaspoons per day. Limit condiments, such as ketchup and BBQ sauce, choose unsweetened beverages, limit desserts. Choose foods with natural sugars for your sweet carvings, such as fruit.

• Eat more whole grains, fruits and vegetables ~ experiment with a variety of whole grains that take you beyond whole wheat pasta and oatmeal. Buy fresh fruits and veggies or minimally processed frozen (without sugar or sauces) produce. To control costs, shop smart. Go for sales and shop in-season when buying fresh produce. If possible, shop at produce markets and/or farmer’s markets where prices on certain items may be lower.