Wednesday, September 19, 2018

Healthy Habits: Wellness Strategies for Everyday Life

The “daily grind” is so named because it tends to wear a person down when all they do is work and focus on the needs of others. That’s why it’s so important to take time out now and then to make sure your mind and body are both healthy and well taken care of. It can be difficult, however, to pull your attention away from the things that matter most to you and slow things down, even if it’s because you so badly need it.

Fortunately, there are simple things you can do to incorporate healthy habits into your lifestyle that won’t break the bank or leave you feeling stressed. Whether you want to find a better diet, create an exercise routine, or get adequate rest, there are many ways you can start feeling better quickly that won’t necessitate you taking time away from your other responsibilities.
Keep reading for some wonderful healthy habits tips.

Take a Time-Out

Life can become hectic at times. For some, there are daily chores and jobs that must be taken care of, while others are dealing with medical or mobility issues that prevent them from being able to get as much done as they’d like. This can bring on stress and anxiety, which can contribute to a negative mental health state, so it’s important to find ways to relax. You might brew a cup of tea and sit down with a good book, or have a spa day where you make soothing, homemade skincare treatments or masks or give yourself a hot rock massage. Taking time out for yourself isn’t being selfish; it’s simply making sure that your body and mind can get a reprieve from everything that’s going on. For more on how to get started, read on here.

Relieve Stress

Relieving stress can be easier said than done for many people, but there are some simple things you can do to beat it. From creating a new exercise routine that will give you a mental health boost to picking up a hobby that helps you feel confident and happy, there are all kinds of things you can do to reduce negative feelings for a more joyful life.

Sleep to Dream

Many seniors have sleep issues; some have trouble getting to sleep and lay awake for a long time, while others have chronic pain that keeps them from falling into a restful sleep. Deep, dreaming sleep is necessary for everyone, and if you just aren’t getting there at night, it’s time to take another look at your sleep routine. Cut out caffeine for several hours before bed, put away computers and smartphones at least an hour beforehand, and check your mattress to make sure it’s still in good shape. If you have chronic pain or can’t get comfortable at night, you might consider investing in a new mattress.

Change Up Your Diet

The way we eat, and drink has a profound effect on the way we feel. You don’t have to make huge changes to your diet all at once, but there are some small things you can do to bring a healthier feel to the table. From adding dark leafy greens, berries, and lean meats and fish — which are anti-inflammatory foods — to leaning more toward whole grains, there are many ways you can make sure your diet works for you.

Incorporating healthy habits into your lifestyle is a great way to boost your energy and your mood, and it doesn’t have to be stressful or difficult. Find small ways to change your habits so they’ll be more manageable and remember to stay safe.

Jason Lewis
Guest Blogger

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Wednesday, September 12, 2018

Weird but Effective Mindset Hacks – Working Your Inner Game – Part 2

Mindset is a way of thinking and a set of beliefs, and beliefs determine our actions. This is the inner game. It is your inner game that dictates your outer results and what you do. Any struggle inside is what is creating the struggle on the outside. You change your beliefs and your self image, when you play a bigger game with your thoughts and take a different kind of action utilizing mindset hacks.
What result are you looking for? It could be on a personal level or a business level. What you may not be taking into consideration is your mindset. Mindset or your inner game is 90% involved with your results.
Upgrading your self image requires that you reprogram how you see yourself. Upgrading your beliefs (your inner game) requires a conscious effort to get through to your subconscious mind. A thought repeated many so times that it creates a belief – creates a neural pathway. So, to change a belief requires a new neural pathway.
There are many ways to improve your inner game but here are three more mindset hacks I have experienced over the years that work. These hacks may require you to see a practitioner fluent in these practices to get you on track, unless you are already experienced with the techniques that follow.

Mindset Hack – Emotional Freedom Technique (EFT)

EFT or tapping draws on various forms of alternative medicine including acupuncture meridians, Applied Kinesiology, Behavioral Kinesiology, Neuro Linguistic Programming, Energy Psychology, and Thought Field Therapy.  EFT works by tapping with your fingertips on various meridians/acupuncture points around the body. It releases the emotional charge around disturbing memories, and discharges stress, anxiety and negative beliefs. EFT allows you to work on your beliefs and cut through the conscious mind and go straight through to the subconscious mind.

Mindset Hack – NLP Neuro Linguistic Programming  

Neuro Linguistic Programming  (NLP) is an approach to communication, personal development, and psychotherapy created by Richard Bandler and John Grinder.. Neuro refers to your neurological processes; linguistic refers to language; programming refers to behavioral patterns learned through experience. NLP can be used to control your emotional and mental state and has techniques to change your state. With NLP both your conscious mind and subconscious mind are involved. Your conscious mind is the goal setter, and the subconscious mind is the goal getter.

Mindset Hack – Hypnosis 

Hypnosis is a specific set of tools and techniques to help you enter a trance-like state with concentrated, focused attention and reduced peripheral awareness (no distractions) and an enhanced capacity to respond to suggestion. Like EFT, you lose your conscious mind awareness and go straight through to the subconscious mind. With the right practitioner, this can be a fast track way to change beliefs, work on your inner game, allowing you to play bigger.
If you have any questions, feel free to contact me.
To your good health,
Charlene

If you missed part 1 – Weird but Effective Mindset Hacks

Wednesday, September 5, 2018

Weird but Effective Mindset Hacks

Mindset is a way of thinking and a set of beliefs, and beliefs determine our actions. This is the inner game. It is your inner game that dictates your outer results and what you do. Any struggle inside is what is creating the struggle on the outside. You change your beliefs and your self image, when you play a bigger game with your thoughts and take a different kind of action utilizing mindset hacks.
What result are you looking for? It could be on a personal level or a business level. What you may not be taking into consideration is your mindset. Mindset is 90% involved with your results.
Upgrading your self image requires that you reprogram how you see yourself. Upgrading your beliefs requires a conscious effort to get through to your subconscious mind. A thought repeated so many times it creates a belief – a neural pathway. So, to change a belief requires a new neural pathway.
There are many ways to accomplish this but here are three mindset hacks I have used over the years that work. (More to come in the next blog)

Mindset Hack – Affirmations or Mantras

Affirmations are positive phrases you repeat to yourself that describe what you desire. A mantra is a statement or slogan, or positive phrase or affirmative statement repeated frequently. The idea is to reprogram your subconscious mind and overwrite any limiting or negative beliefs you may have about yourself or about not being able to do something. With repetition you can start a new neural pathway. This pathway can be made stronger with the use of alpha brain wave frequency.  Alpha waves are neural oscillations in the frequency range of 7.5–12.5 Hz. It puts you in a relaxed but alert state.

Mindset Hack – Goal Cards

Goal cards are cards you carry with you and you read aloud at least twice a day. Typically, first thing in the morning and last thing at night. What you have written on the card is a very detailed, clear, concise description of the goal you are working on. As you read it, you see and feel (get emotionally involved with it) and believe yourself already in possession of the goal. I have found this mindset hack to be very powerful.

Mindset Hack – Vision Boards

A vision board is a tool used to help clarify, concentrate and maintain focus on a specific life goal. Literally, a vision board is any sort of board on which you display images that represent whatever you want to be, do or have in your life. It’s a way to manifest your dream life. When you make a vision board, you get clear on what you want to create in your life. Once you get clarity, you select images and words from magazines and paste them on a big poster board. Seeing this board each day aligns your brain with the outcomes you most want to attract. These are ways to link your thoughts with positive emotions.  (Oprah, Ellen DeGeneres and Katy Perry all swear by vision boards).
Another way to do this is create a mind movie. There are computer programs that provide you with images and music or you can create them yourself. Once again it is the daily repetition that makes this work in terms of reprograming your subconscious.
Stay tuned for part 2 where I will reveal more mindset hacks that work.
If you have any questions, feel free to contact me.
To your good health,
Charlene

Wednesday, August 8, 2018

7 Tips to Stay Healthy During this Summer


The sun is out, the temperature is rising, and the days are longer. It’s a great time to get outside and do all the things that only summer can provide. It’s also a good idea to think about how you can stay healthy and enjoy this summer season. Here are a few tips for staying healthy during the summer.

Stay hydrated in the heat.

It’s commonly recommended to drink at least 64 ounces of water a day, but in the summer, your body may need more. It’s hot outside, and depending on your activities, you may sweat more than usual. Make sure to replenish the fluids and electrolytes your body needs. Try Endurance Electrolyte Drink to help you hydrate.

Don’t forget sun protection.

Enjoy the sun without feeling the burn. UVB rays from the sun are the main cause of those nasty sunburns, and long exposure can severely damage and age your skin. But using a sunscreen with at least SPF 15 will protect your skin from 93% of UVB rays. Some moisturizers have sun protection in them already, like YOUTH® Age Defense Mineral Moisturizer.

Get your fill of summer activities outside.

What we love about summer is that there’s so much you can do in the warm, sunny weather. Take advantage of the season and make time for some swimming, kayaking, hiking and beach days. It’s a great opportunity to get your body moving and work up a sweat.

Move your workouts outdoors.

Speaking of working up a sweat, summer is also a great opportunity to move your existing workout routine outdoors. Turn the treadmill off and take your run to a trail or ditch the yoga mats and move your routine to the park. Getting some fresh air will give you a fresh take on your weekly workouts.

Take some time off during the summer.

It’s the best time of the year to go on that family camping trip you’ve been waiting for, or to conquer that strenuous hike with the view you’ve been dying to see. Take a break from the office, put away your phone, and enjoy some time with your family and friends.

Enjoy some seasonal fruit.

Apricots, plums, peaches, cherries, blackberries, strawberries, and other fruits are all in season during the summer. All these options make getting your vitamins and antioxidants a lot easier. Try a new smoothie mix or salad recipe with some of the fruits only summer has to offer. Contact me if you want some amazing smoothie recipes.

Take some nutritional supplements.

Chances are you have a lot going on during the summer, and your body is going to need plenty of energy and good nutrition. You can fill potential nutrition gaps with daily multivitamins like Vitalizer or Life-Strip®. Just make sure you’re giving your body what it needs to have fun under the sun!

Get outside, soak up some sunshine, and have a healthy summer!
To your good health,
Charlene
Excerpt from Naturally blog

Thursday, July 26, 2018

The Need for Community

The need for community has come to my attention in a myriad of ways recently. Yes, we humans have some basic needs like air, food, water, shelter, sanitation, clothing, sleep, and shelter. Then if we look at safety there are needs there personally, emotionally, financially, and our health and wellbeing. There is a need for social belonging and interaction with family, friends, and intimate partners. But one of the greatest needs at this time in history is the need for community. All aspects of our life – physical, emotional, mental, and spiritual- call for deeper relationships to foster healthy living.
Through various programs I facilitate or participate in, I am seeing the value of community. The community needs to have a clear identity and purpose and the members of the group need to identify with the other members. That way they can exert influence towards what the group’s focus is. What they are trying to achieve. Through community, there is communication and a sharing of ideas.  Community can be a place where there is listening, clarity, concern, friendliness, respect, and feedback. It can be a place of growth both for the individual and the group’s focus.
Once there is a shared identity and a purpose in the community, individuals will each bring their personal strengths and passions to help the group meet its objectives. Everyone will benefit from their gifts and the world is a better place because of it.
Where we find community is highly individual and depends on what our passions are.
Community sustains us and can give us hope. One such community is the Unify Toronto community. This community brings together The Awakening the Dreamer community and the Drawdown community.  What all these groups have in common is working together to create an environmentally sustainable, socially just and spiritually fulfilling human presence on the planet.
The Need for Community
On Saturday I facilitated a group of people through Awakening the Dreamer Changing the Dream. We all got to question our long-held beliefs and traditional ways of doing things as a painful but necessary step in the process of getting to a place of hope. We went through a process that took us through our overwhelm to awareness and into action. We discussed new ideas using the collective wisdom of the group. We saw how our divergent world views and lenses meant that we all approached the exact same problem slightly differently.
We witnessed how it is not easy going through difficult times alone and how we need community for motivation, support and belief. When the big goals seem impossible, when we want to give up, we have the community to lean on. Being part of a community can inspire us on those days when our belief is being challenged or we are feeling overwhelmed. The other beautiful thing about community is that the community believes in you – probably more than you believe in yourself. Community can also provide accountability to others if you need it.
I love that community is available to us as we are living in troubled times and I see community as a way to sustain and support us through these times. If you are at all interested in creating an environmentally sustainable, socially just and spiritually fulfilling human presence on the planet and want to join a community of like-minded souls, then please contact me.
To your good health,
Charlene Day
To learn more you can read more of my blogs on this:

Thursday, July 12, 2018

Living the Good Life After 60: How to Protect Your Mental and Physical Health as You Age

Life after 60 may be known as the golden years, but for many, growing old presents more strife than joy. Aging adults must contend with failing health, the passing of family and friends, and economic challenges on top of coping with their changing role in the world. It’s a lot for anyone to deal with, and it’s part of the reason that depression and substance misuse are a growing problem among today’s elderly. But the idea of “golden years” doesn’t have to be a myth. By taking charge of growing old, you can enjoy a high quality of life into your later years.
One of the smartest things you can do as you enter the senior years is move to a more accessible home. By eliminating barriers like front steps and dim lighting, you can create a safer living environment for aging. As a result, you’re less likely to suffer a fall or other home accident that compromises your ability to live independently.
Moving also provides an opportunity to relocate to a more tight-knit community. Social connection is incredibly important for older adults; seniors who are socially isolated are at increased risk for a number of serious health problems. Single seniors might consider moving in with roommates or turning to organizations like A Little Help that connect seniors to helpful neighbors for everyone’s benefit: Older adults get company and a helping hand with things like transportation, landscaping, and home repair, while neighbors get to hear seniors’ stories and gain a sense of community. However, it’s hard to lean on your neighbours if they’re not nearby. Seek out urban neighbourhoods, condominiums, and other dense communities to reduce social isolation.
Of course, it’s not just about where you live — it’s about how you live. If you’re inactive, have a poor diet, and don’t make an effort to get out, your physical and mental health will suffer. Physical activity is key for maintaining muscle mass and bone density, both of which seniors need to stay mobile and stable as they age. Getting moving also protects mental health; it not only keeps depression and anxiety at bay, but maintaining an active lifestyle also protects against dementia, ScienceDaily reports.
Diet matters too. Many seniors let nutrition fall by the wayside because their sense of taste has diminished, it’s hard to get to the grocery store, or they feel uninspired to cook when eating alone. But eating well isn’t just for the young: As the National Institutes of Health explains, older adults’ nutritional needs actually increase, because their body is less efficient at absorbing nutrients. Because caloric needs are lower, seniors must ensure every meal is as nutritionally-dense as possible, paying special attention to intake of protein, omega-3 fatty acids, dietary fiber, vitamins B6, B12 and E, calcium, magnesium, and potassium. While supplements can help fill the gaps, the best source of nutrients is a varied diet that limits refined grains and highly-processed foods.
Responsible use of substances, including medications, is another key to healthy aging. Older adults have a reduced ability to metabolize alcohol. As such, moderating alcohol intake is more important than ever. Seniors should always follow instructions provided by their prescribing physician when taking medications; if you think a dose should be changed or a medication is causing unwanted side effects, talk to your doctor before making a change. Substance misuse is a serious problem among seniors, and the results can be fatal.
It’s a shame to reach your retirement years and be unable to enjoy them due to poor health. However, many of the problems faced by older adults can be mitigated or avoided completely when seniors take an active role in their mental and physical well-being. If you’re worried your senior years won’t look the way you hope, don’t wait to make a change. The sooner you get on a healthy path, the better off you’ll be.
Guest blogger
Jason Lewis
Feel free to contact me for a complimentary wellness evaluation if you are looking to make changes in your health.
Charlene
To read more on this topic here are a few more of my blogs:

Tuesday, June 26, 2018

National Indigenous Peoples Day

In cooperation with Indigenous Peoples’ national organizations, the Government of Canada designated June 21 National Indigenous Peoples Day. June 21 is the summer solstice and is the longest day of the year. It is a time for celebration and the perfect time to celebrate the culture and heritage of Indigenous Peoples.
It is a wonderful opportunity to become better acquainted with the cultural diversity of First Nations, Inuit and Métis peoples. In the southern Ontario area there are Chippewas, Ojibway, and Mohawks to mention a few. The word “Toronto” means “the meeting place” and there are many urban indigenous peoples in Toronto as well. This creates a beautiful tapestry of different cultures in Toronto.
Let’s look at the deeper meaning of re-acquainting ourselves with our indigenous friends and neighbours. Our earth is in trouble and many of the answers to regaining balance again lie within the wisdom of the indigenous culture.
On National Indigenous Peoples Day, I attended a medicine wheel ceremony. Since it was the summer solstice as well, I felt this would be a meaningful way to celebrate. The ceremony was led by two beautiful indigenous women.
After the introductions, they used an abalone seashell to mix the tobacco leaves, the sweetgrass, the sage, and the cedar. Then they lit the mixture and using an eagle feather began to smudge all the attendees. Smudging is a way to create a cleansing smoke bath that is used to purify the body, aura, and the ceremonial space.
In cooperation with Indigenous Peoples’ national organizations, the Government of Canada designated June 21 National Indigenous Peoples Day. June 21 is the summer solstice and is the longest day of the year. It is a time for celebration and the perfect time to celebrate the culture and heritage of Indigenous Peoples.

It is a wonderful opportunity to become better acquainted with the cultural diversity of First Nations, Inuit and Métis peoples. In the southern Ontario area there are Chippewas, Ojibway, and Mohawks to mention a few. The word “Toronto” means “the meeting place” and there are many urban indigenous peoples in Toronto as well. This creates a beautiful tapestry of different cultures in Toronto.
Let’s look at the deeper meaning of re-acquainting ourselves with our indigenous friends and neighbours. Our earth is in trouble and many of the answers to regaining balance again lie within the wisdom of the indigenous culture.
On National Indigenous Peoples Day, I attended a medicine wheel ceremony. Since it was the summer solstice as well, I felt this would be a meaningful way to celebrate. The ceremony was led by two beautiful indigenous women.
After the introductions, they used an abalone seashell to mix the tobacco leaves, the sweetgrass, the sage, and the cedar. Then they lit the mixture and using an eagle feather began to smudge all the attendees. Smudging is a way to create a cleansing smoke bath that is used to purify the body, aura, and the ceremonial space.
The gift of the north is the place of winter, white snow that reminds us of the white hair of the elders. It is the place of wisdom, the place to think, analyse, understand, problem solve, and gain insight, to name a few.
The gift of the west is place of darkness, the unknown, going within, of dreams, of prayer and meditation. It is the place of testing, of perseverance, reflection, silence, respect for elders and awareness of our spiritual nature, to name a few.

The gift of the east is the new day, renewal, new beginnings, and rebirth. It is the place of innocence, spontaneity, joy, hope, trust, warmth of spirit and the capacity to believe in the unseen, to name a few.
The gift of the south is the sun at its highest point, the place of summer, of fullness, youth, physical strength and vigor.  It is the place of the heart, generosity, sensitivity, compassion, loyalty, noble passion and love, to name a few.
The medicine wheel is the representation of all things connected within the circle of life. There are over 100 relevant traditional teachings given of the medicine wheel.  Each teaching holds its own meaning and purpose. When we explore these teachings, we see it is a way to see the relationship we have to mother earth. It offers balance and simplicity and answers to these troubled times.
My invitation to you is to explore the Awakening the Dreamer, Changing the Dream symposium. It is filled with indigenous wisdom. Contact me for the upcoming events.
To your good health,
Charlene
Also, check out my other blogs: