Mindfulness And Calming Your Thoughts

 

 

 

 

In the rush to accomplish necessary tasks and manage our daily lives, we often find ourselves losing our connection with the present moment—missing out on what we are doing and how we are feeling. Did you notice whether you felt well-rested this morning or that your new rose bloomed today? You can improve your life with simple mindfulness practices.

What is Mindfulness?

Mindfulness is the practice of purposely focusing our attention on the present moment—and accepting it without judgment. Mindfulness is now being examined scientifically and has been found to be a key element in stress reduction and overall happiness.

It generally involves a heightened awareness of sensory stimuli (really noticing your breathing, feeling the sensations of your body, etc.) and being “in the moment.”

While mindfulness has origins in Eastern philosophy, there is no necessary religious component to mindfulness. Anyone with any belief system can enjoy the benefits of mindfulness.

What Are the Benefits of Mindfulness?

Increasing our capacity for mindfulness supports many attitudes that contribute to a satisfied life. Being mindful makes it easier to savor the pleasures in life as they occur, helps us to become fully engaged in activities, and creates a greater capacity to deal with adverse events. By focusing on the here and now, many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others.

If greater well-being isn’t enough of an incentive, scientists have discovered that mindfulness techniques help improve physical health in a number of ways. Mindfulness can help relieve stress, lower blood pressure, reduce chronic pain,  improve sleep, and alleviate gastrointestinal difficulties.

Even an informal approach to mindfulness can help us to stay in the present and fully participate in life. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, walking, or playing with a child.

An Informal Approach to Mindfulness

  • Start by bringing your attention to the sensations in your body
  • Breathe in through your nose, allowing the air downward into your lower belly. Let your abdomen expand fully.
  • Now breathe out through your mouth
  • Notice the sensations of each inhalation and exhalation
  • Proceed with the task at hand slowly and with full deliberation
  • Engage your senses fully. Notice each sight, touch, and sound so that you savor every sensation.
  • When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations of the moment.

Mindful tea-drinking practice

Frequently, even short periods of meditation can seem overwhelming at first. So bringing mindfulness to everyday activities such as drinking a cup of tea is a gentle way to begin. It’s also a helpful way to develop your practice. Below are a few suggestions on how to practice mindful tea-drinking.

1. Be open to your senses, rather than try to analyze what’s happening as you prepare the water for tea-making.

2. Notice the feeling of being in your environment.

3. When your mind wanders into thought, as it probably will, gently return your attention to sensing.

4. Be aware of your sensations and the liking or disliking of them. If there are thoughts, let them enter into and then pass through your mind without following them. Try to stay with the tea tasting. Notice without judgement any desire to rush the drinking, and any impatience that comes.

5. Bring gentle awareness to whatever emerges. Becoming conscious of how much the mind wanders is a sign of growing awareness. Be open to the spirit of the practice, sensing with gentle precision what’s happening, moment by moment, and coming back to sensing whenever you notice you’ve drifted into thought.

The key is understanding what drives your patterns of behavior and then learn how to shift them to serve you instead of holding you back.

Focus on the present and quiet that voice inside – the one that offers the running commentary on what you’re doing, what you’ve done, and what you will be doing. When we focus on fulfillment over achievement, we will enjoy the journey.

 

Race Across America-Win With Bemer!

RAMM-Race Across America on a bike

For 36 years RAAM has been challenging ultracyclists from around the globe to push their physical and mental limits to the farthest reaches. Starting in Oceanside, under one of the longest piers in California, RAAM spans 3000 miles, climbs 175,000 feet, crosses 12 states and finishes in Annapolis, Maryland, the east coast sailing mecca.

 

The route travels west to east, traversing three major mountain ranges (Sierra, Rocky and Appalachian), crosses four of America’s longest rivers (Colorado, Mississippi, Missouri and Ohio) and the Great Plains.  Also, passing through such iconic American landmarks as the Mojave and Sonoran Deserts, Monument Valley, Great Plains and Gettysburg.

 

Open to amateur and professional racers, in solo, 2-, 4- and 8-person relay teams, there is no other race in the world comparable to RAAM. The Race has become a global icon, having had over 35 countries represented. Not only has RAAM proved to be one of the most challenging races in the world, but has become a huge platform for racers to raise awareness and money for charities of their choice.

A RAAM 2016 team was co-sponsored by BEMER with four top level bike riders.

  • The race lasted only 5 days, traveling 24/7 from Oceanside, California to the Annapolis, Maryland….over 3,000 miles of distance.
  • Our racers changed places every 17-22 min. throughout the race. The racer would then use the BEMER before and after every leg of their participation.
  • Early in the race, riders faced 116 degree temps in Arizona on the pavement. The riders feel that BEMER helped them stay hydrated throughout the race.
  • RAAM was the ‘first ever road race in America’ assisted by BEMER.
  • RESULTS- OUR TEAM WON THE RACE in our division of Four Man/Woman teams. In addition, our Four Person team also beat the competitors in the Eight man/woman teams by a 16 minute margin

Becoming an official RAAM finisher means claiming ultra-racing’s most coveted jersey and medal…and, for the lucky few that win their race division, the prized USA plaque…and being among the elite family who call themselves RAAM Finishers.  RAAM will always sit at the pinnacle of ultra-racing accomplishments!

How does this affect YOU? Well, our team used BEMER Physical Vascular Therapy during every step of their trek and YOU CAN, TOO!

FIND OUT HOW YOU CAN BENEFIT EVERY DAY AND HAVE THIS TECHNOLOGY IN YOUR HOME!

 

HOW TO PREVENT FALLS IN ELDERLY

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Falls In Elderly Account For 70% of Accidental Deaths in Older Population

A fall can change your life. Falls in elderly can lead to disability and a loss of independence.  Falls can cause physical and financial devastation. It’s critical to assess older adults’ strength, balance, and mobility to determine individual fall risk and educate all about fall prevention. The risk and frequency of falls increase with age and can lead to death.

A single fall is not always a sign of a major problem. The fall may simply be an isolated event. However, recurrent falls, defined as more than two falls in a six-month period, should be evaluated by a healthcare professional for treatable causes. Each year, millions of older people—those 65 and older—fall and less than half report this to their doctor.  Falling once doubles your chances of falling again.

Risk Factors for Falls In Elderly

A risk factor is something that increases a person’s risk or susceptibility to a medical problem or disease.

As the number of risk factors rises, so does the risk of falling. Many falls in elderly are linked to a person’s physical condition or a medical problem, such as a chronic disease. Other causes could be safety hazards in the person’s home or community environment. Here are the most important risk factors in the elderly that lead to falls:

  1.  Low blood pressure
  2. Vitamin D deficiency
  3. Medications and/or alcohol
  4. Vision problems
  5. Foot problems or footwear
  6. Fear of falling
  7. Home hazards
  8. Hypoglycemia
  9. Seizures
  10. Cognitive impairment
  11. Sensory deficits

Make Safety A Habit

Although falls can happen anywhere, well over half of all falls in elderly happen at home. Falls at home often happen while a person is doing normal daily activities. Some of these falls are caused by factors in the person’s living environment.

Other factors that can lead to falls at home include
  • loose rugs
  • clutter on the floor or stairs
  • carrying heavy or bulky things up or down stairs
  • not having stair railings
  • not having grab bars in the bathroom

Here are improvements to make in your living environment to improve your safety and prevent falls in elderly:

An important step toward preventing falls at home is to remove anything that could cause a trip or slip while walking. Tripping on clutter, small furniture, pet bowls, electrical or phone cords, or other things can cause a fall.  Slipping on rugs or slick floors can also cause falls.

Arrange furniture to allow plenty of room to walk freely. Also remove items from stairs, hallways, and pathways.

Be sure that carpets are secured to the floor and stairs. Remove throw rugs, use non-slip rugs, or attach rugs to the floor with double-sided tape.

Put non-slip strips on floors of bathtub and shower.

Be careful when walking outdoors and avoid going out alone on ice or snow. A simple slip on a slick sidewalk, a curb, or icy stairs could result in a serious injury.

During the winter, ask someone to spread sand or salt on icy surfaces. Be sure to wear boots with good traction if you must go out when it snows. Better yet, don’t take chances walking on icy or slippery surfaces.

Poor lighting — inside and outdoors — can increase your risk of falls. Make sure you have enough lighting in each room, at entrances, and on outdoor walkways.

 Good lighting on stairways is especially important. Light switches at both the top and bottom of stairs can help.

Place a lamp within easy reach of your bed. Put night lights in the bathroom, hallways, bedroom, and kitchen. Also keep a flashlight by your bed in case the power is out and you need to get up.

 Have handrails installed on both sides of stairs and walkways. If you must carry something while walking up or down stairs, hold the item in one hand and use the handrail with the other.

Properly placed grab bars in your tub and shower, and next to the toilet, can help to avoid falls.  Have grab bars installed, and use them every time you get in and out of the tub or shower. Be sure the grab bars are securely attached to the wall.

In addition to these recommendations, click here for a checklist to prevent or minimize falls in elderly.

 

 

 

Back To School Healthy Lunchbox Ideas

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Back to School Healthy Lunchbox Ideas

A healthy lunch keeps active kids alert and focused and gives them the nutrition they need every day as they go back to school. But no matter how healthy your child’s lunch box is, it won’t provide any nutritional value if it doesn’t get eaten! Every mom or dad who makes lunches for kids knows the goals: avoid total jettisoning of lunch into trash by picky eater and hope your child doesn’t trade healthy apple for can of soda!

Ensure you include a range of fresh fruit and vegetables and vary the food daily so kids don’t become bored soon after going back to school.

Top tips for a healthy lunch box-
• Always include fresh fruit and vegetables.  Vary the selection to keep it interesting.
• Offer a variety of whole grain breads, rolls, pita bread and flat breads.
• Use avocado as a spread instead of butter or margarine or mayo.
• Use reduced fat dairy foods. Cheese and greek yoghurt are ideal.
• Kids need a serve of protein at lunchtime. Ensure you include lean meat, egg, peanut butter, chickpeas or tuna.
• Add a chilled bottle of water and limit juice.

Keep it fresh – packing the lunchbox 

Pack the school lunch in an insulated lunch box and include a small freezer brick or freeze a bottle of water and pop it into the lunchbox to keep food cool.

Helpful tips for adding fresh fruit and vegetables to lunch boxes
• Kids like fresh fruit cut and ready to eat.  Fruit salad is the ideal lunch box solution; it’s colourful, easy to eat and bursting with vitamins. Try a fruit kebob for fun and variety.
• Freeze fruits in the summer or for sport days.  Simply pop the frozen fruit into a small sealable plastic bag or airtight container.
• If including whole fruit in the lunchbox, select fruit that is a suitable size for a child to easily hold in their hand and eat (this is particulary important for younger children).
• Peel and slice or cut fruit if possible and choose seedless varieties, when available.
• If you’ve added tomato to sandwiches, place the tomato between fillings and not directly onto the bread.  This prevents the bread becoming soggy.
• When using avocado, mash or drizzle with a little lemon or lime juice to prevent the avocado from discolouring.
• A mild tasting and crunchy lettuce variety like Iceberg  is ideal for kids.
• Add leftover (or cook extra) roast pumpkin or sweet potato to sandwiches, wraps and roll fillings.  Naturally sweet and loaded with beneficial antioxidants, roast vegetables team well with a range of fillings.
• Make salads or salad sandwich fillings interesting by using a range of vegetables like grated carrot, snow pea sprouts, lettuce or rocket or baby spinach, sliced celery, tomatoes, avocado and cucumber.

When kids help pack their lunch, they’re more likely to eat that lunch! On nights you have a bit more time, like Sundays, have them choose which piece of fruit or what type of whole grain bread they want and let them assemble their lunch. Make this a weekly routine – it’s another great way to spend family time together.

 

Mother’s Day Magic

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Flowers are always a safe bet, but why not give the health-conscious mom in your life a gift that she can actually use and start enjoying right away? In fact, 31 percent of moms said they want to do an outdoor activity like hiking or sports on Mother’s Day, especially if it is with her family, according to a recent survey by Houzz.com.

No matter what age group the moms on your Mother’s Day list fall into, the gifts of health, fitness, and well-being are always the best ways to appreciate any mom on any day of the year — especially Mother’s Day. Mom spends all year taking care of her family, so Mother’s Day is the perfect time to give her something that keeps her health and happiness a top priority.

Women need about two and a half hours of moderate–intensity physical activity (think brisk walking) every week and two or more days where we do things that strengthen our muscles. That means we need five 30–minute workouts a week, plus some strengthening exercises such as push–ups, squats, or weight lifting. That may seem like a lot if you’re just getting started, so start small. Mom might need help with childcare or household duties to squeeze in time for this, so how about gifting her with free babysitting or dishwashing?

Hire a trainer or life coach to help Mom reach her goals — whether fitness, financial, or emotional. These days, there are coaches available to get her over just about any obstacle that life puts in her way.

If your mom is the breakfast-in-bed type — and who isn’t? — try cooking a gourmet, healthy breakfast to start her day off right.

However you decide to honor your mother on Mother’s Day, know that she loves you no matter what. Here is a message that you can send to convey your love:

I believe in love at first sight

Because I’ve been  loving my mom

Since I first opened my eyes.

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Happy Mother’s Day!