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

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.

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:

• Awaken the Dreamer 
• Awakening the Dreamer, Changing the Dream
• Drawdown – Awakening the Dreamer

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:

• https://charleneday.com/10-foolproof-tips-protect-mental-health/
• https://charleneday.com/reverse-aging-process-part-1-physical-body/

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:

• https://charleneday.com/drawdown-awakening-dreamer/
• https://charleneday.com/project-drawdown/
• https://charleneday.com/awakening-the-dreamer-2/

10 Foolproof Tips to Protect Your Mental Health

Here are a few ways in which you can emotionally support yourself and your mental health:

1. Meditate – meditation is an important habit for improving focus, concentration, clarity and attention span, as well as having a calming effect. Benefits include: relieving stress, trauma and anxiety, calming the fight or flight trigger, counteracting aging, relieving depression, reducing insomnia, improving the immune system, increasing energy, improving communication skills, enhancing empathy, improving health, being more present, refreshing the mind, clearing the mental clutter and getting into a more expansive state. Meditation also introduces you to your inner self, your witness, your observer. Great moments of inspiration and creativity can come from those still spaces during meditation where you can connect with your inner guidance.
2. Adopt an attitude of gratitude – gratitude connects you with creative thought and brings you closer to the source energy. Gratitude aligns you with abundance and increases your faith.
3. Check in with your body – a mindful practice – this practice is to counter your daily frenzy of multi-tasking and bring you to a centered mindful place. A place of presence. Being with your body as it is with no judgment. It’s important to take time out for yourself, even if it is just for a moment.
4. Get moving –  exercise boosts energy, improves mood, reduces stress, releases endorphins, improves self-confidence, boosts brainpower, sharpens your memory and increases your creativity.
5. Hydrate your body – water is important for the brain. It improves blood flow and oxygen to the brain, improves memory, counteracts mental fatigue, and maintains the balance of body fluids. Water also energizes muscles and keep joints more lubricated, helps your skin look good, improves the quality of sleep, keeps your bowels moving and aids kidney function, and eliminates toxins.
6. Pop some probiotics – probiotics are live bacteria that are good for your health. Your mental and emotional balance hinge on a healthy gut environment.   Almost 95 percent of serotonin (the neurotransmitter in the brain that releases feel-good chemicals) is made in your belly.  You can keep your gut bacteria “healthy and happy” by including vegetables, nuts, seeds, fruit, and beans in your diet and supplementing with a good probiotic.
7. Get your sleep – adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. Adults require as close to 8 hours of sleep per night as possible. Sleep problems are not only a symptom of depression, but also a contributor to it, so get adequate sleep.
8. Keep a positive support system – having a good support system can help you tackle conditions like stress and depression. Surround yourself with people who love and care about you.
9. Laugh out loud – do some laughter yoga. Laughter yoga is a unique exercise routine, which combines unconditional laughter with yogic breathing. Forced laughter soon turns into real and contagious laughter.
10. Spend time in nature – going outdoors can improve your physical and mental health. So, no matter what you do outside enjoy the beauty, peace and serenity of nature.

Yes, there are many more ways to protect your mental health. Find and adopt what works for you. Wishing you a week of love, vitality and contentment.

To your good health,

Charlene

Also, check out my other blogs:

• https://charleneday.com/laughter-yoga/
• https://charleneday.com/how-are-you-using-your-mind/
• https://charleneday.com/meditation-the-great-liberator/

What No One Tells You About Entrepreneurship

Entrepreneurship is not for the faint of heart: you need to be resilient. People are drawn to become entrepreneurs as they are looking for freedom of purpose, time, money, and relationships. Entrepreneurs want more ease, flow, happiness and want to be in control of their destiny. Entrepreneurs are values-driven and have learned to think differently.

Here are some traits I have seen over the years interacting with and coaching many entrepreneurs. They:

• are risk-takers and rule breakers
• have an unquenchable desire, lifelong learners
• are passionate, energetic and creative
• are obsessed with goal setting and setting outcomes
• are able to encompass both excitement and fear simultaneously
• can handle uncertainty
• are decisive, highly self-motivated and self-possessed
• bounce back from adversity, resilient and flexible
• identify and service unmet needs
• create value through solutions
• initiate change, are innovators
• take advantage of change
• value self-reliance and self-awareness
• strive for excellence
• know the value of mentorship/masterminds
• are highly optimistic, have a winning attitude
• know the value of mentorship/masterminds
• are highly optimistic, have a winning attitude
• deeply interested and care for others, have great people skills
• deeply interested and care for others, have great people skills
• are genuinely interested in developing sincere, long lasting relationships
• desire to inspire others
• do what is right and meaningful, are ethical, have high integrity
• are big picture thinkers and future driven
• see problems as opportunities
• creatively identify the solutions to problems
• want to make a difference

With persistence and determination, entrepreneurs create businesses or opportunities that make a difference for themselves and others. Entrepreneurship is growing as more and more people are looking for more time and money freedom.

I recently attended a workshop for entrepreneurs highlighting a panel of experienced millennial entrepreneurs.

Here are a few tips they shared with the audience:

• ask why you are doing what you are doing – get clear on your why
• have a business plan and measurable goals
• get clear on the value of your products or services
• know that being an entrepreneur means lots of self development
• get good at prospecting and marketing yourself
• put yourself out there, go to events, be part of communities
• develop a team and your own community
• be consistent
• be authentic
• make sure you have a coach or mentor and be accountable
• ask for guidance
• work on your mindset
• be conscious of your vibration and choose the right one daily
• be aware of your values
• prioritize your day, decide on the 3 most important things to accomplish
• don’t get too distracted, shut out all the noise
• remember to be in the present moment
• find your preferred source of regeneration (i.e. meditation, dancing, journaling)
• acknowledge small wins
• it’s OK to fail your way forward
• practice saying no and discerning what is right for your business
• remember to value yourself, you are good enough

The panel of millennial entrepreneurs at that event were very transparent and they inspired me to write this blog. Hope you enjoy the wisdom that was shared. Feel free to reach out if you want an entrepreneurial mentor with 45 years of experience.

Here’s to your success.

Charlene