I always feel a tinge of trepidation when I start to write a fitness post–especially one that happens to be scheduled for the very beginning of swimsuit season. I mean, I am all for loving your body no matter what shape/size/color it is, and I truly believe that we ALL have bikini bodies if we simply find a bikini and put it on our body. So, please, please know that this post is not here to shame anyone into feelings of insecurity when it comes to body image. Instead, I write this post in an effort to help each one of us to feel better physically, because there is plenty of science to show that feeling physically strong and healthy carries over into our emotional well-being as well.

One physical change that I have noticed (especially after I entered my 40’s) is the slowing down of my metabolism. I used to enjoy (thanks to good genetics from my “Energizer Bunny” father), a high metabolism rate that helped to keep me fit without a lot of extra effort on my part. Well, things have changed and my metabolism has slowed waaaaaayyyy down. This stinks because not only does a strong metabolism help when it comes to maintaining a fit physique, it also helps to strengthen the immune system and contributes to a long, healthy life.

Fortunately, there are some easy (and completely natural) ways that we can rev up our metabolism, simply by making a few lifestyle adjustments

“ Rev up your metabolism with these simple and natural lifestyle adjustments…

FabYOUlous Ways to Fire Up Your Metabolism

• Don’t skip breakfast! A healthy breakfast is a simple way to rev your metabolism right out of the gate. Make sure that your breakfast is a good mix of healthy fats and protein (perhaps an egg omelette, some fresh fruit and a sliced avocado). Having a healthy breakfast, every single day will fire up your metabolism and help to boost your energy all day long.
• Hydrate, hydrate, hydrate. There are so many health benefits associated with drinking plenty of water and it is SUCH an easy thing to do. Upping your water intake not only boosts your metabolism, it also helps to fill you up before a meal (so you are less likely to overeat) and does wonders for your skin. To add a little flavor (and extra health benefit) to your water intake, click here for some delicious infused water recipes.
• Take a stand. Did you know that many health experts have dubbed prolonged sitting as the “new smoking” because it has such detrimental effects on physical health? Yikes! Still, many of us have jobs where we spend our days sitting on our duffs in front of a computer–all. day. long. Fortunately, this is a simple lifestyle hack to incorporate because all we have to do is stand up. In fact, compared with sitting, an afternoon of standing can fire up your metabolism and burn an extra 175 calories. If possible, look into investing in a standing desk, but if that isn’t feasible, simply make the effort to spend more time standing every day.
• Eat regularly. By eating at regular times throughout the day, every day you will help to keep your metabolism level steady rather than having it spike and dip.
• Spice things up. Add a little zing to your meals by adding some spicy pepper. Peppers contain capsaicin, a chemical compound that stimulates thermogenesis and fires up metabolism.
• Sleep on it. Good sleep is essential in order for all bodily functions to operate effectively–this includes metabolism. If you are like me and struggle to get a full eight hours of sleep, click here for some tips on how to improve the quality and quantity of your sleep.
• Fill up on protein and healthy fats. Protein will keep you feeling fuller, longer and it takes longer to digest, therefore revving your metabolism. Healthy fats that contain Omega 3s (tuna, salmon etc.) help to reduce inflammation in the body while also reducing stress hormones.
• Flex some muscle. Exercising and building up muscle is one of the quickest ways to fire up metabolism because muscle weighs more than fat and burns more energy. 
• Add essential oils to your health regimen. One to two drops of grapefruit oil added to your water can help stimulate metabolism. Ginger is another oil with fantastic metabolism revving properties. As with anything you ingest, you’ll want to make sure that you are using only the highest quality oils. Click here to learn more about the many benefits of essential oils.

While none of these suggestions are overly complex or complicated, they can all help to increase your metabolism. Start by adding just one of these simple lifestyle changes and then gradually begin adding in others.  As you start to see and (more importantly) feel the difference that these small tweaks can make in your life, you’ll build momentum and want to maintain your healthier, more energetic lifestyle.

For even more ways to energize your life–click the image to receive our popular ebook, “50 FabYOUlous Ways to Energize Your Life“

While you wait for the summit, be sure to click the image below to download your two FREE ebooks: “365 Questions to Help You Find Your Answers” and “50 FabYOUlous Ways to Energize Your Life”. 

I’m tired. I’ve been burning the candle at both ends lately and I feel myself running out of energy.  I know that this is a trend that I need to reverse because any Law of Attraction enthusiast worth their salt, will tell you that energy is the source of everything. Every experience that we go through is one that we’ve drawn to our self through the energetic vibrations that we put out into the world. The more high-vibe, good energy that we put out, the more positive experiences we’ll enjoy.

“ The more high-vibe, good energy that we put out, the more positive experiences we’ll enjoy

On the flip side–difficult, low-energy days (like today) can set us on a downward spiral that will continue to worsen unless/until we take steps to reverse the slide. That’s why I (upon waking this morning) immediately activated my Energy Uplift Rescue Plan–a contingency plan for low-vibe days that I can easily implement whenever I feel my energy stores taking a nosedive.

Having a pre-determined contingency plan for down days can be such a valuable weapon in our arsenal against negativity. Not only will we feel better, our feeling better will cause us to vibrate at a higher frequency, thereby drawing to us more positive experiences. It is important to note though, that creating your contingency plan needs to take place when you are in a state of high energy and positive vibration–trying to create your plan when you are already in a slump will not create the results that you are looking for.

Fortunately, I have planned ahead for days like today and I can already feel the impact of my Energy Uplift Rescue Plan taking hold. If you would like to be more well prepared for the next time your energy and enthusiasm take a hike, start putting together your contingency plan today. It’s simple and yet it can make a big difference when you need it most. All you need to do is create a list of easy, energy boosting, high-vibe  activities and practices that you can do with little to no preparation. Here are several suggestions to get you started, or you can simply download and print a copy of my  plan here.

Fab-YOU-lous Energy Uplift Rescue Plan ideas…

• Eat some fruit and fresh berries
• Go for a leisurely early-morning or dusky-evening walk. Don’t worry about burning calories or power-walking; just enjoy the sights, sounds and smells around you.
• Listen to some Bruno Mars Uptown Funk, or Baby I’m a Star by Prince. Better yet–sing a long.
• Buy yourself some pretty flowers for your desk.
• Jot down some destination ideas for you next vacation.
• Buy yourself a new lipstick.
• Rearrange the furniture in your main living area.
• Take a nap. Sometimes the best antidote for exhaustion, is…rest.
• See if you can go an entire day without complaining–not even once.
• Do something creative–paint, draw, write, knit, sew…anything to get your creative juices flowing.
• Indulge in a luxurious bubble bath.
• Straighten up your desk. It’s hard to manifest high vibes when surrounded by clutter.
• Inhale some energy boosting essential oils. My favorites are peppermint, wild orange and doTERRA’s Elevation blend.
• Pet and play with a favorite critter. Petting my Daisy cat is an instant mood booster.
• Meditate. If you don’t know how, click here for a Beginner’s Guide to Mindfulness.
• Close your eyes and imagine yourself standing in a waterfall of divine light. Feel the light washing over you.
• Slip off your shoes and walk barefoot through some grass.
• Spend 10 minutes outside soaking up some sun.
• Declutter your closet and find five unwanted items to donate.
• Create a vision board or spend some time looking at one you’ve already created.
• Drink a big glass of water. Dehydration is a big energy zapper.
• Do 10 jumping jacks.
• Start a gratitude journal

These suggestions are just the tip of the iceberg when it comes to raising our vibrational energy. In fact, any activity that you enjoy and can do in a matter of minutes can be added to your own personal Energy Uplift Rescue Plan. If you’d like some additional suggestions, be sure to click the image below to receive your TWO free ebooks; one of which is “50 Fab-YOU-lous Ways to Energize Your Life”.

Don’t wait until the next time you’re feeling drained to put your Energy Uplift Plan together. Do it today so that you’ll be able to flip the switch at the very first hint of a sucky, low-vibe day. You’ll be SO glad that you did.

Cough, cough, sniffle, cough. UGH!!! Being sick is the WORST!! It seems like my husband and I spent the entire month of January passing the same cold back and forth to each other and it was awful!! Fortunately, I think that we are both starting to get back to our normal, healthy selves and neither of us ended up needing to see a doctor for this particular round of ick. Still…being sick sucks and it sucks even more when you know that you should go see a doctor but dread the thought of appointment scheduling hassles, crowded, germ infested waiting rooms, sitting (nearly naked) in a cold examining room, having to make a separate trip to go pick up a prescription…etc. etc. etc..

The last time I was sick enough to drag myself to a doctor, I thought to myself, “there has got to be something better than waiting an hour and a half to see a doctor for seven minutes before getting shuffled out the door and on my way to a pharmacy”–and guess what…there is! 

Of course, there are times when you absolutely must see a doctor (ummm…brain surgery for example) but did you know that there are many, many services that can be performed by others in the medical field? Now, when I am sick, instead of hassling for an appointment with my primary care doctor (who is always so busy!) I head in to see my friend Lisa who is a Nurse Practitioner at a small clinic in my town. She is always able to get me scheduled much more quickly and I have yet to have a health issue that she hasn’t been able to help me out with.

If you are curious about what services are offered by other medical professionals besides a doctor, here’s a quick rundown for you to use as a reference…

A Healthy Dose of Help–Who Does What in the Medical Community

1.) Nurse Practitioner: I’ve already talked about my experience with a Nurse Practitioner so let’s start here. N.P.’s can basically be viewed as doctors in nurses’ garb. They really are that advanced and good news–they are soon to be everywhere because primary care N.P. students are now graduating at three times the rate of Medical Doctors.

If you’re worried about qualifications–don’t be. NP.’s are required to have a Master’s or Doctorate degree in nursing and up to 700 hours of supervised, on-the-job training, and there are so, so many services that they can offer. Have a dislocated shoulder? Yep, they can fix that. Pink eye? Yep, that too. N.P.’s can perform physical exams (including Pap/Pelvic for the gals or Prostate for the guys), order (and interpret) X-rays, run blood work (and check the results) and order medications for injuries or infections (and in most states, N.P.’s can prescribe nearly every other kind of drug). N.P.’s are also able to treat chronic conditions like diabetes and asthma and can carry out (and interpret) complex diagnostic tests which may even include biopsies.

Best of all, in many states, N.P.’s are able to run their own clinics or practices without a doctor’s oversight which means greater accessibility to care. It is also interesting to note that surveys show that patients feel as though N.P.’s spend more time asking questions and offering advice than Medical Doctors. Additionally, patients who see N.P.’s regularly have fewer expensive Emergency Room visits, shorter hospital stays and spend less on medications.

If you are sick and think that you need a doctor, seeing an N.P. instead is likely a very viable option.

2.) Physician’s Assistant: Your M.D.’s “go-to guy (or gal)”, a P.A. is able to take care of a number of routine care issues so that their doctor counterparts can focus on more complicated cases.

With a Master’s Degree and 2000 hours of on-the job training, P.A.’s are able to perform medical examinations (much like an N.P.), interpret X-rays and blood lab results, and order prescription medications for injuries and infections. Unlike an N.P. however; P.A.’s cannot have their own practices and they must operate under the supervision of an M.D.

Though a P.A. receives less training than an N.P. or M.D., studies show that the incidences of mistakes are no higher when a P.A. reads test results than when a physician makes the reading. When in a clinic setting, a P.A.’s white jacket is typically shorter than a doctor’s but it’s probably best to look at their ID badge for clarification.

Think you might have Strep Throat? A P.A. can likely help you out.

3.) Registered Nurse: Since we are talking about nurses, let’s not forget these angels of mercy. Though not as extensively trained as an N.P. or P.A., there are still plenty of things that your R.N. can do for you. With two to four years of nursing school and state & national licensing exams, R.N.’s are able to perform standard wellness checks (heart rate reading for example) and diagnostic tests like allergy scans. They can also clean and bandage wounds and administer meds, vaccines, other shots, and IV fluids. Though R.N.’s aren’t able to provide a complete physical (they aren’t allowed to order blood work on their own or write prescriptions), people  typically rank them as one of the most honest and ethical professionals according to recent Gallup polls and they are trained to spend extra time with patients, providing advice, support and important information regarding the doctor’s orders.

4.) Medical Assistant: So…what if you’re feeling fine but not super confident about removing the four stitches that you received when you sliced your finger while opening a can of tuna? Don’t hassle with trying to get an appointment with your doctor, instead, just schedule a few minutes with your clinic’s medical assistant. These nimble administrative/medical team members can’t examine, diagnose or treat you but they can take your temperature, weight and blood pressure and remove stitches while also helping you to navigate insurance, billing or scheduling issues.

5.) Pharmacist: While most medical professionals require an appointment, that is usually not the case with your local pharmacist. With a four year doctorate of pharmacy degree and two licensing exams, your local pharmacist can do a lot more than just fill prescriptions and give advice on OTC medications. They can also administer flu shots and a range of other important vaccinations (including pneumonia, shingles etc.) There are several states including California, Washington and New Mexico that have extended a pharmacist’s authority to allow them to dispense other medications without the oversight of a M.D. and this is a trend that is likely to catch on in more states as time goes on and demand increases.

The bottom line is that while you never what to take chances with your health, there are many instances when a trip to an M.D. simply is not necessary. Surveys show that a full seventy-five percent of people would gladly skip the M.D. in favor of another medical professional for services like physicals, prescriptions and minor injuries and more than a third of doctors say that over half of their appointments could easily be handled by other medical service providers. With this being the case, there is no reason not to look into alternative solutions for your health needs so that you can get back to feeling FabYOUlous as quickly as possible.

If you regularly follow FabYOUlous Life, you no doubt saw our Fab Factors series in which we featured twelve different personality/character traits that (when cultivated) can lead to a more FabYOUlous life (if you haven’t seen that series; WHERE have you been? Seriously. No worries though, you can check it out here.)

While incorporating those Fab Factors into your life certainly can lead to a greater experience of FabYOUlousness, there are also smaller tweaks that each one of us can make in our everyday lives that can reap major dividends when it comes to creating a truly FabYOUlous life. In this new series, we will feature one FabYOUlous change per month that will help you to reach your full FabYOUlous potential. Last month we focused on thinking bigger. This month we are focusing on sleeping your way to the top.

No, this is not a post about using sex as a way of currying favor with your boss—ick! Seriously—DO NOT do that. Instead, this is a post about all of the magnificent benefits of sleep and how to ensure that you are getting enough zzz’s so as to maximize your health and stay on top of your game.

Admittedly, this chapter is a bit of a challenge for me to write because sleep has been a struggle for me for most of my adult life. It’s not that I don’t sleep—it’s just that I don’t prioritize it the way that I should. My night owl tendencies often get the best of me and I’ll find myself wide awake at 2:00 A.M. when I know that I have to wake up at 6:00 A.M. Still, despite being bad at sleep, I know just how amazing I feel and how much better life seems to cruise along when I am well rested; so for this reason, I have become much more deliberate about making sure that I get an adequate amount of sleep…usually.

While I especially love the emotional health benefits associated with being well rested (less crabbiness, better relationships as a result of being less crabby, reduced anxiety levels and heightened levels of optimism—just to name a few); the “behind the scenes” physical health benefits of sleep are quite impressive too. Adding an extra hour of sleep to your routine can reduce blood pressure by as much as 8 to 14 points in just six weeks (according to Harvard Medical School researchers) and, that extra hour of shut-eye can cut your odds of dangerous plaque buildup in your arteries by 33%, making you less likely to suffer a heart attack (based on reports in the Journal of the American Medical Association). Additionally, getting enough sleep (7-8 hours a night) on a regular basis will (according to a University of California, Berkeley study in the journal, Nature Neuroscience) reduce your risk of dementia and Alzheimer’s disease, and make you 83% less likely to catch a cold.

These are all incredibly compelling reasons to make sleep a priority, and yet, despite these proven benefits, it is estimated that more than 60% of us get fewer than seven hours of solid sleep per night. What gives? Why is good sleep so elusive for so many of us and what can we do to reverse this trend? Here are five common causes of sleep deprivation and strategies on how to overcome each one…

Five Reasons You’re Not Sleeping and How to Fix Them

1.) Night time is YOUR time. Yep—I’ll confess, this is my biggest reason for not getting enough sleep. I tend to view the night time as the time when I finally get to do all of the things that I want to do but didn’t have time to do during the day. I’ll read, knit, play around on my laptop, etc. I love my “me time” but it definitely cuts into my sleep time. The thing is though–“me time” is beneficial in its own right and something that we all desperately need in order to live FabYOUlous lives. In order to not deprive myself of my “me time” but still get the sleep that I need, I now try to grab small, scheduled bites of “me time” throughout my day. I’ll take 15 minutes at lunch to do some knitting or listen to a recorded book during my drive to work in the morning. These small bits of personal time accumulate and pay off in much the same way that short intervals of exercise can (over time) add up to big fitness benefits.

Another way to get your “me time” in is to set the alarm on your phone for a predetermined amount of time (20-30 minutes usually works well) and use this time to do the chores that tend to eat up your evenings, but don’t do the chores all by yourself. Instead, make it a ritual that during this time, everyone in the household pitches in and helps out. Children can help unload the dishwasher while your hubby makes the school lunches for the next day and you fold the laundry. Once the timer goes off, everyone wraps up the chore that they were working on and uses the rest of the evening to relax. This gives everyone a sense of contribution to the management of the household and gives you back precious minutes of “me time” that you now don’t have to use at midnight.

2.) Your “monkey mind” won’t stop chattering. Why is it that when the lights turn off, our brains turn on? This “monkey mind” phenomenon strikes most of us from time to time and boy can it be a challenge to deal with. It seems that as soon as our head hits the pillow, we start to obsess about every item on our to-do list or we replay the tape of every regret that we’ve ever experienced. Then, to make matters worse—we look at the clock and start to stress out about how many hours of sleep we’re not getting. It’s a vicious cycle—the more anxiety we feel, the less we sleep and the less we sleep, the more anxious we feel.

The next time you get a case of “monkey mind madness” take solace in knowing that you’re not alone and that most everyone experiences this phenomenon on occasion. Then, in an effort to relax your mind and quiet the chatter, try listening to some soft, soothing music. You can plan ahead by downloading a relaxing playlist to your smartphone or MP3 player so that you will have it handy when you need it. Then, listen to the music in the dark and allow the soft melodies to ease your mind. Personally, I have to use music that is strictly instrumental because I find vocals to be too distracting when I’m trying to sleep. If your music library is more death metal than meditative, just do a quick google search for meditation music and you’ll find an abundance of options that can be easily downloaded to your device.

Another way to get yourself off of the hamster wheel of worry is to shift your wakeful beta brainwaves to the slower, more restful waves that come on as you begin to get drowsy. According to Bruce O’Hara, Ph.D. professor of biology at the University of Kentucky, any kind of meditation that focuses on breathing can help to facilitate this shift. O’Hara speculates that even just five minutes of meditation can help move the brain into a more relaxed state that is more conducive to sleep.

3.) You’re allergic to sleep. Okay—you’re not really allergic to sleep but that doesn’t mean that your allergies aren’t keeping you awake at night. Lying down can wreak havoc for allergy sufferers—mucus drainage collects in your throat which triggers a cough and your nasal passages become congested making it difficult to breathe. You toss and turn (and snore) all night long so it’s no wonder you wake up feeling exhausted rather than refreshed.

While a real solution to this problem may require the intervention of an allergist, there are a few steps that you can take in order to find some relief. First, if you are allergic to pollen, keep your bedroom window closed until your particular allergen is no longer in season. If however, your allergies are brought on by indoor allergens, be sure to vacuum your bedroom regularly with a vacuum that has a special HEPA filter and don’t forget to wipe down surfaces to keep dust at bay. Additional help might be found by using a saline nasal spray during the day but if not, a prescription nasal spray (possibly in conjunction with an antihistamine) might help you to breathe more freely and therefore sleep more soundly.

4.) You’re addicted to electronics. Hey—I get it. I love my iPhone and laptop too. However; as convenient as these devices may be during the day, they are incredibly detrimental when it comes to sleep. First off, whether you are working on a report for work, updating your Facebook status or playing Candy Crush, you are being stimulated by whatever is going on on your device and (obviously) stimulation is not conducive to sleep. Secondly, the short wavelength (blue) light that is emitted by most devices suppresses melatonin (your body’s sleep-inducing hormone) production. A study at Brigham and Women’s Hospital in Boston recently found that compared to those who read printed books, users of electronic devices at bed time felt less drowsy in the evening, took longer to fall asleep and were sleepier and less alert the next morning—even after getting a full eight hours of sleep.

To eliminate the sleep disrupting effect of blue light, be sure to power down all electronic devices at least an hour before hitting the sack. If this seems too impossible for you (again, I get it!), consider purchasing a pair of glasses with amber lenses and wearing them at night when you use your device. Amber lenses have been shown to block short wavelength light, thus resulting in better sleep for those who wear them while using electronic devices before bedtime.

5.) Your best friend is keeping you up. Oh how we love our pets. I have three cats (yes, I’m that lady) and I adore them. I do not however let them sleep in my room anymore. I used to but I got tired of them walking on my face at two in the morning or meowing to be let outside at ridiculous times. Now they have to find somewhere else to sleep at night and as a result, my sleep is much better. A University of Kansas Medical Center survey found that 63% of pet owners who slept with their pets more than four nights a week had significantly lower sleep satisfaction than those who kept the critters out of the bedroom. At first, my kitties didn’t like being banned from my room (they would put their paws under my closed door and rattle the door in an attempt to get my attention—this stopped after I threw a shoe at the door and scared the bejeesus out of them) but it didn’t take long for them to adjust. Dogs are likely easier to train than cats but regardless of whether your furry friend is a dog, cat, ferret or Guinea pig (people don’t really sleep with ferrets or Guinea pigs do they??) making a special bed for your best friend that is outside of your bedroom will increase your sleep quality, thereby making you a less cranky pet owner. It’s a win-win situation for everyone.

While these suggestions address some of the most common barriers to sound sleep, here are a few more suggestions that will help you to get some good, quality shut-eye and therefore, feel far more FabYOUlous during your waking hours…

• Wiggle your toes. When stress makes it difficult for you to drift off, try wiggling all ten of your toes for sixty seconds. Reflexology experts say that this move helps to unblock energy channels in the feet and spark a relaxation response that spreads throughout your entire body, helping you to quickly fall into a deep, restful sleep.
• Speaking of toes—to drift off more quickly, try covering your toes with a warm pair of socks. Studies show that wearing socks to bed improves your circulation which helps to usher in sleep.
• Be grateful. A recent study found that heart patients who wrote down three things that they were thankful for before hitting the sack showed reduced levels of inflammation, improved their overall mood and got better sleep.
• Turn down the heat. Research shows that the ideal room temperature for sleeping is around 65 degrees. Set your thermostat to this temperature before turning in at night for an optimal sleep experience. Or—invest in a programmable thermostat that will automatically adjust the temperature for you.
• Take a bath. You can speed up the drowsy factor at night by taking a warm bath. The rapid cool down that your body experiences after getting out of a warm tub promotes relaxation and results in feelings of drowsiness.
• Dim the lights. Exposure to bright lighting can fool your body into staying awake. As you begin your nighttime routine (washing your face, brushing your teeth etc.) keep the lights low. If it seems too dark, try using indirect light from the hallway.
• Showing your muscles a little love by stretching them out can help you to unwind and release the tension from the day. Combine stretching with deep breathing for an even greater relaxation effect.
• Rub your ears?? It may sound crazy but practitioners of Traditional Chinese Medicine say that firmly rubbing your earlobes with your thumbs and index fingers for thirty seconds will stimulate acupressure points in the earlobe that relieve stress and return the body to a calm, peaceful state. This relaxation will then help you to drift off to sleep more quickly.
• Inhale some lavender essential oil. Long used for its sleep inducing qualities, lavender essential oil can be inhaled or spritzed onto your pillow to help usher in sound sleep.
• Eat a sleep inducing snack. The key to this suggestion lies in the timing of the snack (eat at least 30 minutes before you plan to turn in for the night) and the type of snack. Light snacks like mozzarella cheese or plain yogurt contain Tryptophan which is an amino acid that helps the body to produce serotonin, a brain chemical that is responsible for healthy sleep.
• See the light, but then black it out. Research shows that spending time outside during daylight hours helps to boost your body’s production of melatonin which is responsible for keeping your body on a regular schedule. At night however, experts agree that the darker your bedroom, the better it is for your sleep. Keep your room dark by using black out curtains and by covering any bright electrical displays.
• Bond with your friends (outside of bed!) According to experts at the University of Chicago, close friendships contribute to better rest because feeling connected to others helps to reduce the stress and sadness that often inhibits sleep.
• Create a bedtime routine. If you do the same things every night before going to bed (take a bath, brush your teeth, read a book, etc.) your brain will begin to associate those things with sleep and will therefore start winding down as you start your routine each night.
• Use a flame meditation for relaxation. A survey from the National Sleep Foundation reveals that sixty-three percent of us are so stressed that we toss and turn all night long. A simple remedy for this is to incorporate meditation into your bedtime routine. A very effective, sleep inducing meditation technique is called the dancing flame. To do this meditation, simply snuggle into a comfy chair and soften your gaze as you look at a lit candle for five minutes. Focusing on the gently flickering flame stimulates the brain to release alpha waves which create a relaxed, meditative state that can cut the risk of restless sleep in half. Just be sure to extinguish the candle before you nod off.
• Make sure you have the right kind of pillow. If you suffer from a sore neck during the night, snore or are prone to bouts of sleep apnea, the wrong pillow might be the problem. Your predominant sleep position should determine the type of pillow that you use at night. If you tend to sleep on your side, opt for a pillow that is fluffy and that will keep your neck parallel to your mattress. Back sleepers on the other hand don’t need as much support and should therefore select a flatter pillow because too much plushness can pitch the chin forward toward the chest and inhibit breathing. Stomach sleepers should opt for the thinnest pillow (or no pillow at all) to keep their necks from overarching.

Sleep is a vital ingredient in the recipe for a FabYOUlous life. Make sure that you prioritize it appropriately so that you can reap the benefits of a well rested mind and body.

I’m sure that you’ve heard the whole “your body is a temple” metaphor before but how much do your really believe it? Do you treat your body like the temple that it is or do you treat it more like a landfill?

Here’s a newsflash—every single thing that we do in our lifetime requires the involvement of our body. No matter how hard we may want to try—we can’t escape our body so long as we are alive on this planet. It makes sense then, that in order to live our most FabYOUlous life, we must take care of our temple.

If you are health conscious at all, you no doubt spend at least some time thinking about the things that go into your body. We all know that good nutrition is a vital component of FabYOUlousness. How much time however, do you spend thinking about the stuff that comes out of your body? Chances are that (unless you are an eleven year old boy) you don’t give much thought to that crap (haha! Pardon the pun!). This is a shame though because in order for our bodies to function at their highest level, nutrition and detoxification need to be working together in harmony. We take in what we need (air, food, water), use it to fuel our bodies and then expel the excess.

Activities as simple as breathing and sweating (and yes—peeing and pooping for those of you who are on the same maturity level as an eleven year old boy—I often fall into this category myself so no judgement here) are automatic processes that our bodies use to get rid of waste and toxins. However; in a modern society that is filled with pesticides, chemicals, processed “foods” and pollution; the toxic load on our systems is higher than it has ever been. This is why it makes sense for us to work to keep as many toxins out of our bodies as possible. In a previous post, we discussed ways to detoxifying your spirit, but now it is time to try the following suggestions for simple ways of detoxing your body…

1.) Just add water. This is one of the absolute easiest ways to help your body get rid of toxins. Keep your body hydrated throughout the day by chugging good ol’ H2O. To maximize the health benefits, swap the ice water for room temperature water or hot water with lemon. If you’re like me and need a little variety, herbal teas, fresh veggie juices and kombucha all count toward our daily water intake. According to the Institute of Medicine, the average woman needs nine cups of water per day while the average man needs thirteen cups. Click here for some FabYOUlous infused water recipes that will help add a variety to your water regiment.

2.) Fill up on fiber. Your colon will thank you if you do your part to help keep it “clean” by eating high fiber foods such as apples, pears, sweet potatoes, blackberries, peas, dried beans, brown rice, figs, prunes, ground flaxseed, whole rye and almonds. These and other high-fiber foods will help to keep your system “regular” by acting as “intestinal brooms” that help to “sweep” out waste. Beware though—if you’re not used to eating fiber-rich foods, you might want to add them to your diet gradually so that your system will have time to adapt to the change.

3.) Purify the air you breathe. Start switching your household cleaning products to those made with natural ingredients and look for paints that are low on volatile organic compounds (like the Sherwin Williams Harmony line). Also try to rid your home of plastic and vinyl products that can emit potentially carcinogenic gases. If you enjoy burning candles, choose those that are made of beeswax, soy or palm oil with cotton wicks. You can also clean your air by introducing plants into your living space (click here for a great indoor succulent garden tutorial). The plants that are best for purifying the air include bamboo, English Ivy, Gerbera Daisies, Chinese Evergreen, Mother-in-Law’s Tongue and Peace Lily.

4.) Breathe Deep. Now that you’ve taken some steps to
purify your air, it’s time to start breathing it in. Just a few deep, slow breaths can increase your oxygen intake and aid in detoxification. Even though breathing is a natural response that happens automatically, deep breathing is something that requires a bit more intentionality. Here is a brief “how to” for yoga’s three-part breath technique: 1.) inhale through your nose and expand your abdomen 2.) expand your diaphragm next and then 3.) exhale and continue with the next round. As you start to get a feel for this technique, try to make your exhale a bit longer than your inhale. Imagine yourself pushing all of the stale air out of your lungs as you prepare to take in more, fresh, invigorating, energizing oxygen.

5.) Stick out your tongue—and scrape Okay—I know that this sounds weird, but trust me—you should be doing it. Ever notice how gross your mouth feels in the morning when you first wake up and how terrible that morning breath can be? Well, there’s a reason for that. The reason is that overnight, metabolic debris (that is meant to leave your body) builds up on your tongue. In Ayurvedic medicine (Ayurveda is a Sanskrit word that means “the science of life” and Ayurvedic medicine is an ancient, holistic healing system that originated in India and is based upon the belief that health and wellness depend upon a delicate balance between the mind, body and spirit), this “tongue fuzz” is known as ama and removing it is a simple yet incredibly effective way to rid your body of toxins. All you need is a simple tongue scraper that can be purchased in the dental health area of most drugstores for less than five dollars (though honestly, using a spoon works too). Then, just use the device to scrape your tongue first thing in the morning before you eat or drink anything. Adding this simple step to your daily hygiene routine will prevent this toxic “tongue fuzz” from being reabsorbed back into your system.

6.) Reduce your alcohol & caffeine intake. I have several friends who happen to be physicians and guess what—they all drink an occasional glass of wine and start their days off with a cup (or two) of coffee. I found this interesting since I’ve heard that both alcohol and caffeine can be detrimental to our bodies. So—not wanting to unnecessarily miss out on alcohol and caffeine myself, I asked these friends what gives? As it turns out-they all subscribe to the “everything in moderation” philosophy. The thing is—we often misinterpret what exactly “moderation” means. According to my physician friends (and information that I found online), moderate alcohol consumption means one glass of wine or one beer or one shot of whiskey (NOT one glass of wine and one beer and one shot of whiskey!) for women daily and roughly twice that amount for men. In Ayurvedic teachings, alcohol is considered as tamasic (meaning a food that is thought to promote pessimism, laziness, doubt and criminal tendencies) and leads to heaviness and lethargy. For this reason it is beneficial to reduce our intake if we are looking to detoxify our body.

As far as caffeine is concerned, it is best to keep consumption to a minimum because caffeine has been linked to stress, anxiety, heart disease, fibromyalgia,  insomnia and a variety of other non-FabYOUlous problems. Unfortunately, if caffeine is a regular staple in  your life, cutting back can lead to some ugly withdrawal  headaches. To help mitigate this problem, try stepping  down your consumption gradually by switching from coffee to green tea to non-caffeinated herbal teas over a  period of weeks. It is also best if you can forego the  artificial sweeteners. Personally, I like adding honey to my  tea but Agave nectar is another option as it is a light, liquid  sweetener that comes from a cactus plant and is low on the  glycemic index.

7.) Indulge in a massage. We all know how wonderful a good massage can feel, but the benefits stretch beyond just the relaxation aspects. Massage is a valuable tool for boosting immunity and it improves our internal detoxification process by stimulating blood circulation and the flow of lymphatic fluid in the body. If regular massages seem like an expensive indulgence, look for massage therapy schools in your area—they often provide professional level massage services at a fraction of the cost.

8.) Sweat it out. When we sweat (perspire, glow…whatever you want to call it) we are expelling toxins from our bodies. In fact, whenever my husband feels a cold coming on, he intentionally spends more time in his gym’s sauna in an effort to “sweat it out” (and incidentally—he rarely ends up getting a full-blown cold). Another way to increase our sweat output obviously involves vigorous exercise (which also benefits our cardiovascular system as well as our muscle health) but if you already spend a fair amount of time exercising, you can add the hydrotherapeutic technique to help boost your perspiration output. To do this, simply alternate five minutes in a steamy shower with thirty seconds of cold water and repeat this cycle three times; then, get under your warm bed covers for thirty minutes.

9.) Eat organically as often as possible. It’s no secret that a majority of our food has been injected, sprayed or filled with pesticides, hormones, fillers and all manner of toxic ick. To lighten the toxic load on your body, try to be conscientious as you select the food that goes into your system. If you eat animal products, look for those that are organic because pesticide residues concentrate and magnify in animal tissue. As for your fruits and vegetables, it is especially important to choose organic when shopping for those produce items that tend to be the most heavily sprayed: peaches, celery, broccoli, leafy greens, apples, grapes, peanuts, berries and cucumbers. Unfortunately, organic food items often tend to cost more than inorganic, but frequenting farmer’s markets, joining food co-ops or growing your own produce are ways to help keep those costs down.

10.) Try a fast. This suggestion certainly isn’t for everyone and you should definitely consult with your doctor before exploring this option. If your doctor gives the okay however; juice fasting is a time-honored detoxification therapy that allows the body to use the energy that it normally devotes to digestion and use it instead on detoxification.
A juice fast consists of consuming three to five glasses of freshly extracted vegetable and fruit juice daily and drinking water and caffeine-free herbal teas at will. Some juice combinations that are popular among fasters include apple/celery, tomato/arugula/lemon, apple/kale/ginger and carrot/spinach. If however; you choose to fast on fruit juice alone, dilute it with pure water to reduce the sugar content. If you choose to explore the fasting option (again, with your doctor’s blessing) be sure to get plenty of rest during your fast because your body will likely not have as much energy as normal.

I DID IT!!! I just finished my very first ever half-marathon! For those of you who don’t run, that is a distance of 13.1 miles…13.1 LONG miles!

I have plenty of runner friends who run marathons and half-marathons like they are no big deal, but that’s not me. To me, a half-marathon is a VERY big deal. Like, HUGE.

I have always been blessed to be naturally thin and in decent shape but I have NEVER considered myself a runner. I’ve led an active lifestyle of playing softball, hiking, bicycling etc. but for me, running always felt more like punishment than pleasure. Why then did I (at the age of 46) decide to train for and run a half-marathon?

The answer: temporary insanity, AND the desire to push myself to do something that I never thought was possible for me.

It wasn’t easy (not even close) but now that the race is behind me, I can definitely say that the sense of accomplishment of having crossed the finish line is well worth the effort that it took to achieve it.

In addition to the “bragging rights” that come along with finishing a half-marathon, I also learned some valuable lessons along the way–some about running, but mostly about life…

Lessons Learned While Running (and Training for) my First Half-Marathon

1.) Showing up at the starting line takes a lot more courage than crossing the finish line. When I clicked the button to complete my online registration for my first half-marathon, I nearly had a full blown anxiety attack. What had I just done? Had I gone completely batsh!t crazy? Was I seriously going to run a half-marathon? All of those thoughts continued to plague me right up until the moment when the starter’s gun fired. Once the race started, all I had to do was run. Up until that point however; I had to constantly battle the worry of not being good enough, the concern about whether or not I was truly ready and the fear of embarrassing myself in front of a million (okay–maybe a couple hundred) other people. Sometimes in life, we let ourselves get so wrapped up in the fear of all of the things that could go wrong that we forget to think about the things that just might go right. Caving to my fears would have prevented me from earning my finisher’s medal and feeling the elation of crossing the finish line. Don’t let fear rob you of potentially life enriching experiences. Life shrinks or expands in direct proportion to one’s courage. Click here for five FabYOUlous ways to cultivate courage–even when you think you can’t.

2.) The first mile is a LIAR–don’t believe it! When going on a long run, you’d think that your first mile would be the easiest right? I mean, you’re fresh, you’re rested, you’re rarin’ to go. Piece of cake right? WRONG! For me (and for many other runners that I’ve talked to) the first mile is often one of the most difficult miles of a race. During the first mile, your legs haven’t fully loosened up, you struggle to find your cadence and your brain notices every little twinge and ache and tries to convince you that you should just stop this nonsense and go home. DON’T LISTEN! Just like in life, getting started is often the most difficult part of a task. Whether it’s running, writing a book, going to the gym or balancing your checkbook, getting started is hard because it requires you to overcome the inertia of doing nothing (and let’s face it–doing nothing is easy and it feels good). However; at some point after getting started (for me, it is about mile 3) things start to get easier. You find your rhythm, your muscles stop bitching at you and your breathing becomes more regulated. None of this would happen however if you had stopped during mile one. In physics, this can be explained through Newton’s first law of motion–objects at rest tend to stay at rest while objects in motion tend to stay in motion. Make this law work for you by getting started and staying in motion until you find your flow. For more tips on how to put this principle to work in your life, click here.

3.) Run the mile you’re in. One of the worst things that you can do during a long run is obsesses about how many more miles you have to go. When you’re on mile four of a thirteen mile run, you’ll make yourself crazy and completely discouraged if you lament the fact that you’re not even at the half way mark. Instead, just focus on running the strongest mile four that you can. Listen to your music, enjoy the scenery, feel the strength in your body and keep putting one foot in front of the other. In other words, be in the moment. This advice holds true for all aspects of life. Rather than worrying about how far you still have to go to reach your goals, focus instead on the task right in front of you and do it to the best of your ability. Staying present and focusing on the here and now will help you to do the things that you need to do in order to eventually reach your goal. It will also make the journey toward your goal FAR more enjoyable.

4.) Find your pace. A half-marathon is NOT a sprint. If you explode out of the gate like a bat out of hell, you are going to run out of gas–fast. Instead, the secret to a successful long run is knowing (and sticking to) your pace. My pace isn’t fast (not by a long shot) but it is enough to earn me a comfortable, middle-of-the-pack finish and that is totally fine with me. I know that I could run faster during my early miles but then I’d pay the price during my later miles. Conversely, I’ve also tried to slow my pace down a bit on some of my longer training runs only to find that my body (for whatever reason) naturally gravitates back to my normal pace. So, the key to my success when it comes to distance running is to find my pace and settle into it for the long haul. I think that this is good advice for real life as well. When we fall too far below our natural pace, we can become lazy, stagnant and unproductive. On the other hand, working at a furious pace for an extended period of time can lead to burn out and exhaustion. To maximize productivity and ensure physical and emotional well being, find the pace that is comfortable for you and try to stick with it as you make sustained and steady progress toward your goals.

5.) Build on small successes. When I first decided to start running, I couldn’t run more than a quarter mile without having to stop for a breather. The fact that I just ran 13.1 miles astounds me. The only way this happened was by working, bit by bit, piece by piece to build my endurance. It wasn’t easy, but eventually a quarter mile turned into a half mile which turned into one, five, ten and 13.1 miles. This is how life works too. We try something new and we suck at it but we keep going. Eventually we begin to suck a little less and sooner or later (sometimes much later) we actually start to get pretty good at the thing. Keep this in mind the next time you try something new and hard. The expert at every skill was at one time a beginner–just like you. The secret is to persevere and build upon your small gains.

6.) Discipline trumps motivation. Every. Single. Time. So many people get hyped up over the importance of motivation when it comes to reaching goals. Here’s the thing though–you will not always feel motivated. Sometimes you will feel downright lethargic and completely unmotivated. That’s when discipline is required in order to see you through to your goal. I can’t tell you how many times I DID NOT want to go for a training run (like, pretty much every time I had to go for a training run!) but self-discipline is what got me out the door and the miles logged. Sure, once I started my run and the endorphins began to kick in, I enjoyed my runs, but it required a great deal of discipline to get me to that point. For me, the actual running is the easy part of training–the hard part is getting my shoes on my feet and my butt out the door. Personal development expert, Jim Rohn once said that there are two different kinds of pain when it comes to reaching our goals–the pain of discipline and the pain of regret. The difference is that the pain of discipline weighs ounces while the pain of regret weighs tons. That is a great thing to keep in mind the next time your motivation takes a nosedive.

“ Discipline trumps motivation. EVERY. SINGLE. TIME. #FabYOUlousLife

7.) You are your only competition. Unless you are an ultra-elite, olympic caliber athlete, you really shouldn’t be concerned about competing with anyone other than the person that you were yesterday. As I ran my race, there were plenty of people ahead of me but that’s okay–I wasn’t competing with them. I was competing with myself in an attempt to prove to myself that I could run further than I had ever before run. Sure, it’s fun to win and there will be times in life when you are the winner. However; I know that I am never going to be a top finisher when it comes to running and I am totally fine with that. Instead, I simply focus on becoming a better runner than I used to be. Some people get discouraged and frustrated when they see that there are others ahead of them, but here’s the thing–whether it is a running race or life in general, there will always be someone ahead of you. Rather than being upset by this, or jealous of other people’s accomplishments, try instead to see these individuals as inspirations and proof that it (whatever it is) can be done.

8.) Know your limits. This has been a tough lesson for me to learn–especially during the final week leading up to my race. I wanted to run a few short, easy runs to keep my cardio fitness up to par but my IT band (the ligament that extends from the pelvic bone to the shin bone) was giving me fits–so much so that I was worried about whether or not I’d be able to run come race day. So, instead of running, I spent the week of my race icing, foam rolling, stretching and massaging my leg. My injured IT band was no doubt due to over-training and though I wanted to continue my training regimen, I knew that doing so would make the injury worse and prevent me from being able to participate in the race. As much as I hated it, I knew that I had to rest my injured leg. This happens to all of us in real life too. We feel compelled to keep pushing, striving and hustling and yet something knocks us (temporarily) out of the game. The trick is knowing when to push through the struggle and continue on or when to ease off and take a break. Neither choice is easy but choosing to ignore what your body and intuition are telling you can result in you being sidelined far longer than if you had heeded the warning and respected the limits of your capabilities.

9.) Appreciate your support team. As I look back over my training, there is one particular night that really stands out in my memory. I was stressed out because I needed to go for a run, but I had waited longer than usual; it was starting to get dark and the weather was getting sketchy. I was nervous as I started out on that run but I needed to get those miles logged, so I headed out the door and down the street. My nerves quickly abated however at about mile three when I noticed a very familiar looking white paint van following me. Now normally, I would tell female runners who are running alone at night and being followed by a nondescript white van to CALL 911 because you are about to get kidnapped. I did NOT call 911 however, because on this particular night, I recognized that van to be my sweet husband’s work van. My hubby knew that I was worried about that run and he knew that a storm was rolling in faster than I had anticipated, so he hopped in his van and proceeded to follow me until I was safely back on our street. As my training runs began to grow longer and longer, I began to see that white paint van more and more often. Sometimes he’d pull up beside me with a water bottle, other times he’d just continue to cruise by me, making sure that I was doing okay. Even on the times when he didn’t stop, just seeing his van was such a comfort to me and flooded me with feelings of love and support. I am also thankful for the advice and encouragement that my friend Jenny (who is an avid runner and personal trainer) gave me throughout my training and the regular text message pep-talks that I received from my parents. Training for a half-marathon is hard, but it would have been so, so much more difficult if it weren’t for the amazing support that I received from my friends and family. I only hope that I can somehow return the favor and one day be as supportive to each of them as they have been to me.

10.) You can do hard things. Training for and running a half-marathon is one of the most physically challenging things that I have ever done and yet, as hard as it was physically–it was even harder mentally. I’ve had other runner friends tell me that when it comes to distance running, 90% of the battle takes place between your ears, and they are SO right. I can’t tell you how many times during my training runs, my mind would be begging me to give up and go home despite the fact that my legs and lungs were holding their own and doing just fine. As a non-runner who pretty much viewed running as a form of torture, I had convinced myself that distance running was basically equivalent to slow motion suicide. As you can imagine, this was a pretty difficult mental block for me to overcome. Now that I have a completed a half-marathon under my belt however; I can say with relative certainty that a half marathon is something that most people (who are in decent physical condition) can do, if (here’s the kicker…) they put their mind to it.

There is a quote by Thomas Edison that I just love, it reads “if we did all the things we are capable of, we would literally astound ourselves.” I believe that this quote holds true in running and in real life. Too often we pass up the opportunity to do something great because we think that it will be too difficult or that we don’t have the capabilities required to make it happen. Don’t sell yourself short! You can do hard things. Take control of your thought-life and replace the negative BS (that’s short for…belief systems…and maybe something else-ha!) that rolls through your brain on a daily basis, with empowering thoughts of accomplishment and positivity. You really can do hard things, and the more hard things you do, the more confident you’ll feel the next time a hard thing lands in your path.

11.) Understand that “crazy” is a compliment. Since starting my half-marathon training, I’ve lost count of how many people have told me that I’m “crazy”. At first, I was a little discouraged by it but now, I love it when people tell me that I’m crazy for running so far. You bet I’m crazy–crazy awesome!

Now full marathoners on the other hand…those folks are certifiable

Bottom line is–doing something that is out of the norm for most people will always make you seem a little kooky. That’s okay though–embrace the crazy because the truth of the matter is, most people wish that they could be as crazy as you.

12.) Slap that sticker and CELEBRATE! You know those oval 13.1 stickers that you see on the vehicles of runners? Yeah–you can bet your ass that I slapped one of those suckers on my car the second I got back to the parking lot (by the way–we’re betting your ass because I just ran mine off…seriously, I have no ass left to speak of. I think it fell off somewhere around mile nine; and yet despite that…something back there is sore).

Finishing a half-marathon is an accomplishment that most people will never experience so I will post it on Facebook, hashtag it on Instagram, cherish my finisher’s medal as if it were an Olympic Gold, wear my race t-shirt to the office and be all around obnoxious about the whole thing for about a week. Then, I’ll chill out and begin to think about what my next endeavor might be (I’m thinking summiting one of our Colorado Fourteeners…maybe? For you flat-landers, the highest mountains that we have in Colorado reach an elevation of 14,000 feet so they are called Fourteeners. That sounds like a reasonable challenge doesn’t it?)

When you reach a goal, be sure that you too take the time to savor the moment and celebrate your success. You’ve earned the right to be proud of yourself and there is no shame in wanting to share that success with others. Just be sure that you don’t settle. Don’t let your accomplished goal be the final clip on your highlight reel. Instead, use the momentum that you’ve created as a catalyst to continue striving for new experiences. I don’t know if I’ll continue to be a distance runner, but I do know that running my half-marathon has taught me that I am stronger, more resilient and yes…a bit crazier than I had originally thought. I plan to take those qualities and put them to good use on whatever my next FabYOUlous undertaking may be.

Regardless of whether you usher in the fall season now or on the official Fall Equinox (Sept. 22nd), the bottom line is that cooler temps, football games and Pumpkin Spice everything is just around the corner.

Unfortunately, along with all of the cozy, colorful goodness of fall, also comes the increased risk of illness. Make sure that your family doesn’t get sidelined from the pumpkin carving, corn maze hiding, leaf pile jumping fun of the new season by following these six simple tips to help boost your immunity and keep you healthy, well into winter.

Six Fab-YOU-lous Ways to Keep Your Family Healthy this Fall

1.) Manage stress levels. Summer has (thanks to vacations and breaks from school) a low-key, relaxed feel to it. Fall, on the other hand, means back to school, back to a more scheduled routine, holiday preparations, etc. Even if these are things that you tend to look forward to, they can still bring an added element of stress along with them.

Chronic stress wreaks havoc on the body’s immune system. When you’re stressed out, your body releases a number of hormones, including cortisol, which suppresses your immune system response and can increase your risk of illness. Over time, chronic stress can lead to weight gain, sleep issues, an increased risk of heart disease and depression.

Reducing stress levels is an important way to boost health and vitality. If your child is stressed out about homework or school, make sure that he/she has plenty of downtime to relax and is getting plenty of sleep. If you are the one who is frazzled or overwhelmed, try taking a walk around the block or engaging in some deep breathing exercises or meditation.

Start off by managing your stress for just ten minutes a day–it can make a big difference when it comes to boosting your immunity.

2.) Eat to live–not live to eat. This can be so challenging this time of year. I mean, how are we supposed to resist raiding the Halloween candy or reaching for thirds on the mashed potatoes and gravy at Thanksgiving?

Fortunately, a little indulgence is okay but be sure to balance your indulgences with lean protein, whole grains, low-fat dairy, fresh fruits and colorful veggies.

Simply put–there’s no getting around the fact that what you eat is of critical importance when it comes to keeping your immune system strong. For more info. on how to eat well for your particular body type, visit choosemyplate.gov.

3.) Be smart about supplements. Though nothing can take the place of a healthy, balanced diet, there are ways to supplement your nutrition and provide an added boost to your immune function which, in turn,  can help to fend off seasonal incidences of cold and flu. Some of the most beneficial supplements (according to Dr. Andrew Myers, co-author of The New Heart Health and the Health is Wealth series) are…

• Vitamin C: This foundational immunity booster is well known for its ability to help fight illness and support overall immune health. Recommended dosage: 1,000 to 2,000 milligrams a day.
• Vitamin D3: During the fall months, we tend to not get as much natural sunlight as we do during the summer. This can cause a decrease in this “sunshine vitamin” and sap the potency of our immune systems. Recommended dosage: 2,000 to 5,000 international units daily.
• Elderberry: Science has shown that the anthocyanins in black elerberry can boost the production of proteins that act as messengers within the immune system, enhancing immune response. Recommended dosage: as directed by the manufacturer.
• Echinacea: This herbal medicine is derived from flowering plants known as coneflowers and helps to activate the immune system so as to combat colds and the flu. Research shows that it might also boost immune function and thereby help to fight infections. Recommended dosage: as directed by the manufacturer.

4.) Catch some zzzz’s. We all know that when we are sick, we need to sleep in order to recover. Well, it shouldn’t come as a surprise then to learn that sleep is hugely beneficial when it comes to boosting our immunity. This is helpful when we are sick but also good to remember as we work to avoid sickness.

As you slumber, you immune system releases antibodies and cells that fight disease and infection. Over long periods of time, lack of sleep can increase the risk for obesity, cardiovascular disease and diabetes.

Every person is unique and therefore, every person’s sleep need is different. Children require more sleep than adults but it is important that you get enough sleep so as to wake up feeling rested and refreshed. If you’re not sure how much sleep you need, start with eight hours and add more time in fifteen minute increments until you are able to wake up feeling truly rested.

5.) Work it out. During the summer months, it is easier to get an adequate amount of exercise because the days are long and the weather is conducive to increased outside activities like biking, hiking, swimming and running. Exercise is no less important in the fall though and it plays a major role in supporting immune health.

According to the National Institutes of Health, physical activity flushes bacteria away from the lungs and may even help to remove cancer causing cells from the body through increased waste, such as urine and sweat. Additionally, exercise also increases the circulation of disease-fighting white blood cells, which may allow the white blood cells to detect disease earlier. Plus–when you work out, your body temperature naturally rises which may inhibit the growth of bacteria. All of these benefits are in addition to the fact that staying active can help to reduce stress levels (see item #1 on the list) which reduces the risk of illness.

So…even though the temperature is getting cooler, bundle up the family and stroll through a corn maze together or take a hike to check out the fall colors. There are many wonderful ways to enjoy the season and still get a dose of physical activity as well.

6.) Make good choices. There are a myriad of other choices that you can make every day to ensure that you and your family give your immune systems a fighting chance during cold and flu season. Wash your hands frequently, avoid people who are sick, maintain a healthy weight, don’t smoke etc. While there is no way to guarantee that you won’t get sidelined with an illness this fall, your everyday choices do play a major role in your overall health and wellness. Make sure that you are making choices that strengthen your immune system so that it is best prepared to fight on your behalf.

Whether they say “meow”, “woof” or “Polly want a cracker”, our pets play such a significant role in our lives. They selflessly provide us with unconditional love, faithful companionship and endless entertainment. One of the biggest benefits of pet ownership however, might be the incredible health benefits that we as pet owners experience.

It doesn’t take a super genius to understand that taking your pup on a daily walk is not only good for him, but good for you as well. A study from the University of California, Berkeley found that pet owners are far less likely to be overweight simply because they move a lot more than those without pets. In fact, it has been shown that dog owners walk nearly twice as much as non-dog owners. All of this walking and moving helps to whittle your middle and is therefore good for your pooch and your pooch.

In addition to the benefits to your mid section that you gain when you take Fido for a daily stroll, you’re also helping out your brain. Research shows mounting evidence that exercising (yes, walking your dog at a brisk pace counts) for 30 minutes a day, five days a week can lower your risk of developing Alzheimer’s disease–even if you have an increased genetic risk. Exercise slows age-related changes in the brain and helps to ensure that you have plenty of healthy neurons and very little of the “sticky” protein that forms troublesome plaque in the brain’s memory center. So, the next time your pup wants to go out for a walk, take him and be grateful for the memories that you’re making and keeping.

We love our animal friends with all of our heart, which is a good thing considering just how good they are for our hearts. According to the American Heart Association, sharing your home with a pet (or pets) drops your risk of heart disease by as much as 30%. This significant decrease in risk is due in large part to the relaxing effects that our pets have on us. I am the owner of three ornery cats and even though their absurd shenanigans keep me laughing on a regular basis, it is their cuddles and purrs that really get to me. This calming effect that our pets have on us is a wonderful safeguard against stress and (according to research from the State University of New York at Buffalo) helps to reduce dangerous blood pressure spikes by nearly 23%. No wonder cuddling with my Daisy girl always feels so good after a long day at work.

Speaking of feeling good…pets have been shown to have therapeutic effects on physical aches and pains too. In fact, surgery patients who cuddle with a pet during recovery, require 50% less pain medication than those without an animal’s companionship. Cardiologist Stephen Sinatra, M.D. points out that “when you interact with an animal you love, your body receives a rush of pain-relieving endorphins”. Additionally, a Miami University study shows that “pets reduce cortisol, a stress hormone, while boosting oxytocin (a pain-easing, mood lifting chemical)” which according to psychologist Denee Jordan, also helps to strengthen your immunity and resistance to germs.

While the physical health benefits of pet ownership are significant, the emotional health benefits are no less valuable. As already mentioned, pets are great for reducing stress and increasing joy but did you know that they might even make your marriage stronger? It’s true! Recent research out of Canada shows that couples who have a dog tend to feel closer to each other than couples without a canine companion. Additionally, couples who share a pet tend to resolve arguments more easily and report higher levels of marital satisfaction. According to sociologist, Terri Orbuck, Ph.D., “the unconditional love that you get from a dog rubs off on your relationship” resulting in more loving feelings between spouses. Dog owners also tend to be closer to neighbors and have stronger social connections which can alleviate feelings of depression and isolation.

All of this is great news if  you own a pet; but what if you don’t have an animal to call your own? You can still enjoy the benefits of critter companionship by offering to pet-sit for a friend or by volunteering at your local animal shelter where there are plenty of animals in need of your love and affection. Or, if you are ready to take the plunge into pet ownership, you can check out the cool site PawsLikeMe.com to take a quiz and find a compatible dog at nearby shelter based upon your responses to questions about your personality, daily life and habits.

Yes–pets can add so much joy, love and health to our lives without asking for much in return. Make your pet a treasured member of your family by making sure that he/she is  spayed/neutered and receives regular vet check ups. Then; how about picking up a new squeak toy or bag of treats on the way home from work tonight? Your pet will love you all the more.

I can also honestly say that I am having more fun in my life now than I was five years ago. I’ve learned to Stand Up Paddle Board, I travel more, enjoy various hobbies and I enjoy hiking and riding my bicycle etc. This made me start to wonder if there was any correlation then between having fun and staying young so I decided to do a little research and guess what–there is a BIG correlation.

If you’d like to discover your own personal Fountain of Youth, try a few of these FUN and FabYOUlous tips to help you turn back the clock on aging…

Seven Fab-YOU-lous Ways to Have Fun and Stay Young

1.) Cut a rug as you jitterbug. Kicking up your heels and busting a move on the dance floor is tons of fun but it is also a great way to stay young. First, dancing increases your heart rate which improves cardiovascular health. Second, learning new dance steps (it doesn’t matter if it’s the Tango, Electric Slide or Cupid Shuffle) can reduce the risk of dementia twice as much as doing crossword puzzles or reading. This combination of boosting brain activity and blood flow at the same time, makes dancing a FabYOUlous way to have some fun while staying young.

2.) Do some hookin’. NO! Not that kind of hooking (get your mind out of the gutter! ha!) I’m talking about the kind of hooking you do with a crochet hook. Or, if crochet isn’t your cup of tea, try knitting, pottery, painting, song writing, etc. Any kind of creative activity will suffice. In fact, folks who enjoy any type of creative outlet tend to score an average of seven years younger on tests of physical endurance than less creative people. Studies show that creative endeavors seem to bolster brain areas that regulate self-control which makes it easier for creative types to eat healthy, stick to an exercise program, etc.

3.) Doodle. The next time you find yourself stuck in a boring meeting or on a long phone call, do a little doodling to pass the time. Mindlessly drawing will help to keep your brain young and sharp and research shows that drawing while listening to a lecture or other important meeting will help to lock in what you hear so that you can later recall the information more easily.

4.) Share posts on Facebook. Studies show that women who keep in regular contact with their BFF’s tend to live years longer than their less social peers. Sure–face to face contact may be the best way to connect with friends and loved ones but research shows that connecting via social media works too. According to Judith Orloff, M.D., “social support reduces the risk of depression, which is linked to many other health problems.” So, go ahead–Tweet, post or gram your way to better health and while you’re at it, be sure to follow FabYOUlous Life on social media (links in the header!)

5.) Hum a tune. Sing in the shower, in your car or while doing yard work. Don’t worry about whether or not you can carry a tune–just have fun singing. Doing so will quickly ease anxiety and make you feel calmer because singing (or even just humming) increases oxygen levels to the brain which helps to keep it functioning at a younger, more fit level.

6.) Laugh it up. Few things feel better than a good ol’ belly laugh and as it turns out–not only is laughing fun, it also has age fighting health benefits as well. Click here for a full run-down on the ways in which a great sense of humor can help to keep you healthy and therefore young. Then, go pop in a sitcom or hit a local comedy club and let loose with the laughs.

7.) Have fun while doing good.  Not only does volunteering for your favorite organization or helping your elderly neighbor mow the lawn feel good, it can also be a lot of fun and help to keep you young at heart. Studies prove that volunteering increases longevity because it helps to reduce blood pressure. In fact, adults aged 50 plus who volunteer approximately four hours a week are 40% less likely to develop high blood pressure.  Even if you don’t have a lot of extra time to give, you can always help in smaller ways like helping an elderly person carry their groceries to their car or buying coffee for the person behind you in line at the drive-through.

These suggestions show that age truly is just a state of mind and that having fun is an important component to maintaining vitality and youthfulness. Find some time to insert some fun into your schedule this week and reap the FabYOUlously age-defying benefits.