Who Needs Superfoods?

“Superfoods” Are For Everyone!

“Let food be they medicine and medicine be thy food.” Hippocrates

Even People who are healthy can make a few tweaks and impact their life.  Imagine a superfood-not a drug-powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and put you in a better mood?  Also, did I mention no side effects?

You don’t need specific foods for specific ailments.  Incorporating a variety of superfoods will help you maintain your weight, fight disease, live a better quality of life for a longer period of time.

Superfood Blueberries
Superfood Blueberries

20 TOP SUPERFOODS THAT OFFER SUPER HEALTH PROTECTION

  1. Avocado-In addition to excellent fat, they enhance your body’s absorption of nutrients and inhibit inflammatory conditions.  They are high in potassium.
  2. Beans-Loaded with nutrition and taste beans provide B vitamins, Calcium potassium, folate, fiber and protein.
  3. Blueberries-Berries are loaded with vitamins, minerals and micronutrients.  Their antioxidant power helps free radicals in check and fight inflammation.
  4. Broccoli-A cruciferous veggie that may reduce risk for diseases such as arthritis, cancer and heart disease.
  5. Coconut Oil-Provides a mix of medium-chain fats, including C6, C8, C10 and C12 fats.  It is antibacterial, antimicrobial and antiviral.
  6. Dark Chocolate-70-85% dark chocolate is loaded with fiber, iron, magnesium, copper and manganese.  It also has potassium, phosphorus, zinc and selenium.  Consumed in moderation it a great superfood AND it tastes good.
  7. Fermented Cabbage-Fermenting adds beneficial microbes and help balance intestinal flora and boost your immunity.
  8. Garlic-Contains the compound allicin which has potent medicinal properties, it is highly nutritious and has very few calories.
  9. Kale-High nutritional density of all green leafy vegetables, with essential and non-essential amino acids.  Vitamin A, vitamin K, and vitamin C. Lutein and zezxanthin for eyesight.
  10. Kiwi-More vitamin C than oranges, loads of fiber to promote cardiovascular and blood sugar support.  Reduces cancer risk, provides bone and connective tissue support and lung health.
  11. Oats-Oats provide fiber, good carbohydrate that helps to stabilize blood sugar, removes bad cholesterol, protects against heart disease and boosts the immune system.
  12. Onions-Another anti-inflammatory, anti-cancer food. They have compounds that protect against cardiovascular disease and neurological dysfunction or decline.  They also help prevent obesity and diabetes by inhibiting enzymes in digestive tract.
  13. Oranges-Reduced risk of cancer, lung an respiratory health.  Oranges are high in vitamin C and antioxidants, provide an immunity boost, fiber, potassium and anti- inflammatory benefits.
  14. Pumpkin-It is a very low calorie vegetable.  It is a storehouse of many anti-oxidant vitamins such as vitamin A, vitamin C, and vitamin E.
  15. Wild Caught Salmon-Clean fish like salmon, sardines or anchovies once or twice a week may increase your life span by reducing risk of cardiovascular disease.
  16. Spinach-Rich in cancer-fighting antioxidants, Vitamin K1(good for veins and arteries), magnesium and folate (good for short term memory)
  17. Sprouts-Concentrated nutrients, essential fatty acids and enzymes.  They also protect against chemical carcinogens.
  18. Tea (green)– A powerful anti-oxidant.  Also helps lower cholesterol and inhibit cancer cell growth.
  19. Yogurt-Organic grass fed milk yogurt provide beneficial bacteria along with protein, calcium, B vitamins and cancer-fighting conjugated linoleic acid (CLA)
  20. Walnuts-One quarter cup of walnuts proved 100 percent of the daily recommended value of plant-based omega-3 fats, manganese, molybdenum and biotin.

Eating a healthy, nutrient-dense diet is a potent preventive strategy and eating more organic foods and healthy fats in your diet are key considerations. 

I’m Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Why Is Bone Broth So Beneficial?

Benefits of Bone Broth

My grandmother would think it was unthinkable to waste any part of an animal carcass.  Most cooks mastered the art of simmering cartilage, bones, hooves and skin to produce a hearty broth.  Over time, broth has become a dietary staple for the health conscious and those struggling with digestive and autoimmune diseases.

Bone Broth Preparation
Bone Broth

What Is Bone Broth, Bone Broth and Stock?

Broth is made with meat and bones.  It is typically simmered for a short period of time 45minutes to 2 hours.  It is light in flavor, thin in texture and rich in protein.

Bone Broth is made with bones, typically cooked first and meat removed from the bones except for a small amount.  Bone broth is typically simmered for a very long period of time (often in excess of 24hours).  By adding acid such as vinegar the minerals and nutrients are leached from the bones into the broth.  The bones will crumble when pressed lightly.

Stock is made with bones and a small amount of meat.  Most often cooked previously. Stock is simmered for a moderate amount of time (3 to 4 hours).  To ensure your are getting the best quality both use organically raised, pastured or grass-fed animals.

Nutrients and Amino Acids

If you eat a diet of sugary carbohydrates and processed foods, you increase inflammation in your body.  Amino acids such as glycine, proline and arginine are found in bone broth and all have anti-inflamatory benefits.  Bone broth reduces joint pain and inflammation through minerals that your body can absorb such as chondroitin sulfates, glucosamine and other nutrients that are in the boiled down cartilage.

Consuming bone broth regularly can help support your joints.  It also helps with weight loss through the gelatin that makes you feel full.  In addition the glycine in bone broth has a calming effect, which may help you sleep better.

Here are six major benefits of bone broth.

  1.  Protects Joints
  2. Good for the Gut
  3. Maintains Healthy Skin
  4. Supports Immune System Function
  5. Boosts Detoxification
  6. Aids Metabolism

Bone Broth Nutrition

Bone broth could be called “natures multivitamin.”  It is packed with over 19 easy-to-absorb, essential and non-essential amino acids (the building blocks of proteins).  It is collagen/gelatin, which help form connective tissue.  It provides  nutrients that support digestive functions, immunity and brain health.

Did you get that?  Bone broth benefits literally every part of your body, from your gut to your brain, from your muscles to your ligaments.

It is relatively low in calories yet very high in minerals and other chemical compounds that many people are lacking.  Is their any doubt that bone broth makes a great everyday addition to your diet?

Here is another incredible benefit from the collagen found in bone broth:  It can make your skin look amazing!  Donna Gates, author of “Body Ecology,”  says bone broth benefits your skin because it makes it supple and can decrease cellulite!  She says cellulite come from a lack of connective tissue.  Gates explains that consuming collagen-rich bone broth can reduce cellulite and tighten your skin, making you look younger-adding it to the long list of bone broth benefits.

I recommend consuming eight ounces one to two times daily as a soup, a plain beverage or doing a bone broth fast to get all these wonderful bone broth benefits.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

What Is Green Tea’s Health Benefit?

Health Benefits of Green Tea

What is Green Tea’s biggest benefit?  It’s about the catechin content, Says Beth Reardon, RD, a Boston nutritionist.  Catechins are antioxidants that fight and may even prevent cell damage.  Green tea is not processed much before it’s poured in your cup, so it’s rich in catechins.

Studies on Green Tea’s Remarkable Benefits

There are many studies that show positive effects of green tea consumption on improved brain function, as well as cognitive disorders such as Alzheimer’s and dementia.  Rheumatoid arthritis (RA) and cancer, particularly prostate cancer are disease that researchers have noted might be suppressed or killed by green tea’s active ingredients.  Studies show a lower risk of atherosclerosis, stomach cancer, bladder cancer, esophageal cancer, skin cancer, ovarian cancer, colorectal cancer all from regular green tea consumption.

A study showed that one-half cup of green tea represents the same antioxidant potential as 2.5 pounds of fresh fruit.

Tea with Lemon
Tea with Lemon

Time, Type and Temperature for Brewing Tea

There are three main varieties of tea-green,black and oolong, how the tea leaves are processed makes all the difference.  Then there is also white tea, which researchers believe have similar health characteristics to green tea. Matcha tea, which means “powdered tea,” is actually green, but have several other differences that set it apart.  While regular green tea involves soaking the leaves, either loose or in a bag and pitching them, matcha green tea is actual leaves ground.

Temperature does make a difference for your tea.

White or green teas (full leaf) 170-185 F or 76-85C. When the water boils, turn off the heat and let the water cool for 30 seconds for white tea 60 seconds before pouring it over the leaves.

Oolongs (full leaf) 185-210F or 85-98C.

Black teas (full leaf) Water must be a rolling boil (212F or 100C).  The most common mistake is to steep black tea with water that is not hot enough, which can prevent the active substances in black tea from developing.

Use the amount of water in proportion to the amount of tea you have added.  For example 5 cups of water for 5 teaspoons of tea.   Drink while it is hot; freshly brewed tea is superior to tea that has been sitting for a few hours.  FYI adding milk can reduce the potency of some of the antioxidants, but adding lemon can boost the benefits.

To make your tea experience more enjoyable here is a device that I love.  It is an electric tea pot that you can control the temperature that it heats to according to the tea you are brewing.  It is the Cusinart Perfect Temp Tea Kettle

I’m Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

Change Your Greens For Sprouts To Meet Your Daily Vitamin Quota

CHANGE  YOUR GREENS FOR SPROUTS TO MEET YOUR DAILY VITAMIN QUOTA

“Let food be they medicine and medicine be thy food.” Hippocrates

VITAMIN CONTENT SKYROCKETS  WITH SPROUTED FOODS

Sprouts and Microgreens
Sprouts and Microgreens

Certain B-vitamins increase 1200 percent during the germination process.   Because sprouts also contain an abundance of highly-active antioxidants that prevent DNA destruction that also protect us from the ongoing effects of aging and cellular breakdown.  Sprouts like alfalfa, radish, broccoli, clover and mung bean contain concentrated amounts of petrochemicals that can protect against disease.  Johns Hopkins found that broccoli sprouts contain a substance called sulforaphane, a compound that helps mobilize the body’s natural cancer-fighting resources to reduce the risk of developing cancer.  Sprouts also contain a high source of fiber.  Many sprouts also contain plant estrogen’s, which have been helpful in controlling hot flashes, menopause, PMS symptoms and fibrocystic breast .  Alfalfa sprouts are a good source of another compound, saponins.  Saponins lower the bad cholesterol and fat but not the good HDL fats, and also stimulate the immune system by increasing the activity of natural killer cells such as T-lymphocytes and interferon.

CHANGE YOUR GREENS FOR SPROUTS

A simple way to improve your nutrition is to change out some of your lettuce for sprouts and/or microgreens in your salad, or on burgers, sandwiches or tacos.  You may also drop them in your smoothies.

Red Cabbage microgreens have a high concentration of ascorbic acid (Vit C)

Cilantro has the highest amount of caratenoids lutein and beta-carotene

Sunflower sprouts are high in phytosterols, which can lower cholesterol

Alfalfa is a good source of  Vitamins A, B, C, D, E, F and K

Wheatgrass is high in Vitamins B, C, E and many minerals

Lentil sprouts contain 26 percent protein and can be eaten without cooking

Brussels sprouts cooked, contain more than 240 percent of the recommended (RDA) for Vitamin K1, and nearly 130 percent of the RDA for Vitamin C.  They are a good source of fiber, manganese, potassium, choline, B vitamins, antioxidants and other health promoting phytochemicals.

Want to know a little more about this awesome resource for super nutrition? This is a practical guide with information on sprouts and sprouting methods.  Try this book by Ann Wigmore  The Sprouting Book

 

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

 

 

 

 

The Amazing Power of Walking

The Power Of Walking

While many have the best intentions to have a regular exercise program, most have just as many reasons why they don’t perform a regular, structured exercise program.  But, honestly there is not much reason why you don’t have time to walk!  The human body is designed for daily movement, and it is essential for optimal physiological function and well-being.  Consider the following benefits of simply walking.

Power of Walking
Power of Walking

Metabolism

Increased metabolism means not only burning calories, but it means your body will draw more nutrients from your foods and supplements.  This is because the movement effects of walking stimulated the body’s organs.  It also means you should have a desire to drink more water and support your body detoxification and elimination, as well as improve digestion.

Lowers Risk of Cardiovascular Issues

According to a study from Harvard Medical School, walking 20 minutes a day can alleviate the risks of cardiovascular ailments by 30%.  It even projects that it can save Americans billions of dollars a year incurred in health care costs.  Walking is one of the greatest low-impact cardio exercises, enhancing the level of HDL(good) cholesterol, and curbing the production of LDL(bad) cholesterol.

Prevents Cancer

Harvard University of Women’s Health states that walking for 2-3 hours per week lowers the risk for uterine and breast cancer by almost 29% and 4 hours per week decreases the chances to 54%.

Boosts Your Memory

While any exercise that gets your heart pumping is great for your brain, walking plays a greater role in boosting memory.  It also enhances cognitive benefits, boosting academic performance and creativity.

Battles Obesity

Walking is the easiest type of workout although you can increase the pace and kick up the intensity.  Walking 2 mph for one half and hour can help you burn 75 calories.  Push to 3 mph and you can burn 99 calories.  Walking regularly can reap the greatest benefits toward preventing obesity.

Tones Your Butt and Thighs

The most ideal way to tone your thighs and butt is to walk as fast as you can.  Brisk walking tones your glute muscles.   Walking is also better for your spine than running and puts less stress on your disc, and works well for all age groups.

Time to GET WALKING!

Now that you know walking can aid in improving your metabolism, body shape, energy levels, mental clarity and overall well-being, it is time to stop driving, riding elevators and parking further from the door. Get you some good walking shoes for a step in the right direction.   Get out into nature and walk or hike, and get some much needed fresh air and exert your energy.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Is Organic Really Important?

Why Go Organic?

Conventional farming operations commonly use pesticides on the foods they produce hoping for greater yields,  but these pesticides are toxic to humans and particularly children.  Studies show farm workers and communities in close proximity to pesticide application are at greater risk and over-spray can get on clothes and be carried home, endangering families.

Apple and Vegetables
Apple and Vegetables-Organic Foods

What Does Organic Mean?

Organic agriculture is based on a system of farming that maintains and replenishes soil fertility, prohibits the use of synthetic pesticides and fertilizers and promotes biodiversity.  Certified organic means that the farmer has undergone a regular inspection of farm, facilities, ingredients and practices by an independent third party certifier, accredited by the USDA National Organic Program.

Are Organic Foods Really Better?

If you’ve ever wondered if there are real health benefits to eating organic foods consider this: Organic produce is always non-GMO!  In a study comparing conventional vs Organic green vegetables: spinach, Chinese cabbage, bok choy, scallions and green pepper all had significantly higher antioxidants.  Organic tomatoes are richer in lycopene 20% and vitamin C 30%.  Conventional growers use synthetic pesticides to protect their crops from molds, insects and diseases.  This can leave a residue on the produce. In 2014 the USDA’s strawberry tests found that 98 percent of strawberries sampled had residues of at least one pesticide.  The dirtiest strawberry sample had 17 different pesticides.  Organic apples have higher levels of antioxidants such as quercetin and other flavonoids.  Even ketchup made from organic tomatoes has a higher antioxidant content than conventional ketchup.

The ” Dirty Dozen” and the “Clean 15” List

These are the most important foods to buy ORGANIC FOOD:

  • Strawberries
  • Spinach
  • Nectarines
  • Apples
  • Peaches
  • Celery
  • Grapes
  • Pears
  • Cherries
  • Tomatoes
  • Sweet Bell Peppers
  • Potatoes

These foods are generally the lowest amount of pesticide spray residue.  These are the Clean 15

  • Onions
  • Avocado
  • Sweet Corn (other than GMO)
  • Pineapple
  • Mango
  • Sweet Peas (frozen)
  • Eggplant
  • Cauliflower
  • Asparagus
  • Kiwi
  • Honeydew Melon
  • Grapefruit
  • Cabbage
  • Papaya

Organic food is fresher, more filling and free of additives that could keep nutrients from being absorbed by your body.

Organic food tastes better because it’s real.  Conventional growing methods often produce tough, mealy and/or tasteless fruits and vegetables, compared to organic.  So, is organic food really important?  I believe so.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

 

5 Myths About Exercise and Aging

Fitness Is Timeless

At any age it makes a difference in how you feel and move.  Inside and out, you win when you are active, no matter how old you are.  But it doesn’t always FEEL that way, if you have fallen off track in your goals toward movement every day.

Exercise and Aging
Exercise and Aging

“I’m Too Old”

In all actuality, not moving is much riskier and can speed up the aging process.  Being inactive makes you more likely to develop heart disease.  If you haven’t exercised in a long time, begin slowly with a low impact activity that raises your heart rate.  For overall heart health, The American Heart Association recommends 30 minutes of aerobic activity 5 days per week, along with 2 days of strength training.  Look for ways to get back into something you enjoy.

“It’s Too Hard”

Studies have show that taking it easy is risky.  For the most part, when older people lose their ability to do things on their own, it doesn’t just happen because they’ve aged.  It is usually because they’re not active.  Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

Exercise and Aging
Exercise and Aging

“I Can’t Afford It”

You really don’t need to shell out a fortune on a gym membership or exercise equipment.  Put on some walking shoes or spend an hour gardening in the backyard.  If the weather is bad, use what’s available around your home.  Canned goods work well as light weights for resistance training.  If you like the social interaction there are group classes and many resources to stay fit.  Many gyms offer discount to seniors, and some health plans cover membership for certain fitness programs.

“I’ll Hurt Myself”

First talk to a trained professional about which activities would be best for you and what to avoid.  Remember, the more physically fit you are, the less likely you are to get injured.  Be sure to warm up a bit by stretching and moving slowly.  The more physically fit you are, the less you are likely to get injured.  Improving your balance by tai chi or yoga help you avoid falls in every day life.

“I Don’t Have Anyone To Exercise With”

Check the schedule at you local community center or the YMCA to see what free or affordable classes they offer.  Find opportunities to connect with people who enjoy the same activities you do.  Once you get started with your active lifestyle, you many be surprised to learn that there are already people around you who can exercise with you.  Or, maybe you will inspire someone in your life to get moving.

Exercise can be a tool to keep you mentally and physically sharp in the years ahead.  Trust that if you get moving, that you will FEEL the difference and you will enjoy the activity and age gracefully.

I am  Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

 

Is Salt Really Bad For You?

Is Salt Really Bad For You?

Refined table salt has gotten a justly deserved bad reputation because of concern about hypertension and heart disease.  Having the correct potassium to sodium balance influences the risk for hypertension and heart disease much more than high sodium alone.  Most Western diets are lacking in potassium.

Salt Shaker
Is Salt Bad For You?

Potassium Level Impacts High Blood Pressure More than Sodium

To be healthy, the nutrients in cells must be in proper balance.  Our diets have changed dramatically increasing the amount of sodium and decreasing the amount of potassium in our diet, therefore reversing the natural balance.  Modern food manufacturers add lots of salt (sodium chloride) to their products, while modern diets do not include enough potassium-rich foods such as fruits, vegetables, whole grains and legumes.  Eating an apple a day provides only 1 mg of sodium and 80 mg of potassium.

Sodium/Potassium Balance is Necessary for Strong Muscles and Relaxed Arteries

Salt-rich diets force excess sodium into cells, disturbing the healthy sodium/potassium balance.  Excess sodium interferes with cellular energy production, causing fatigue.  Sodium attaches itself to water molecules, so when more sodium goes into the cells, so does more water.  Water retention elevates blood pressure and cases weight gain.  dietary salt contributes to higher risk for cancer, cardiac disease, stroke, kidney disease, bronchial problems and kidney stones.  By avoiding processed and packaged foods, dietary sodium can be avoided.

When Using Salt Make Sure it is Unrefined

A diet that uses mineral-rich sea salt medicinally will help restore the body’s balance.  Small amounts of sea salt with help alkalize the body.  Sea salt should be added to grains and grain-like seeds to make them less acid-forming.  When cooked for 10 minutes or more, salt chelates, blending with other foods and does not cause such a “salty” reaction to our body.  Celtic sea salt is great for cooking, while Hawaiian sea salt is excellent to sprinkle over your food at the table.

I’m Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

 

 

 

Exercise for Healthy Living

Exercise for Healthy living

Exercise for Healthy Living

Exercise is like an essential nutrient; without it, our body malfunctions.  Our biological ancestors were very active, engaging in hours of vigorous physical activity every day.  They walked or ran everywhere they went, and they needed to work hard, physically to meet their basic needs.

Unlike our hunter-gatherer ancestors, most of us now engage in little physical activity.  The Industrial Revolution changed human existence.  Machines and technology perform work formerly done by hand.  We no longer hunt or farm, our work is done sitting at a desk or standing behind a counter, and we meet our daily needs with a Quick Trip on every corner.  We read books, play video games, and watch movies ans television.  We seldom walk or run; instead, we use automobiles, trains, taxis, and buses.

Exercise for Healthy Living

Sixty percent of our adult population is sedentary, and one out of four people engages in absolutely no exercise whatsoever.  Lack of activity contributes to our epidemic of physical problems such as low back pain and spine problems, fatigue, arthritis, osteoporosis, obesity and a host of chronic diseases.  Exercise is good because it promotes the health of cells.  Exercise prevent  the two causes of disease; Deficiency and Toxicity by promoting efficient nutrient delivery to the cells and stimulating the lymphatic system, vital for removing toxins from cells.

Exercise for healthy living is great for body and mind; it slows the effects of aging, reduces pain and helps to improve mood, clarity, balance, and coordination.  The body has almost seven hundred different muscles; without physical activity, these muscles quickly waste away and lose their strength.  When certain muscles are weak, others will compensate to do the work, which can cause painful physical damage to the body with long-term wear and tear.  A study in the Journal of the American Medical Association in 1996 found that physically inactive people are up to twice as likely to die prematurely as those who are physically fit.

Lack of exercise actually may be a greater health risk than smoking.  People who exercise regularly and also smoke typically live longer and healthier lives than people who do not smoke but also do not exercise.  Consider what happens to bedridden people-bodies that do not move or exercise at all.  Their cells become increasingly more deficient and toxic.  Unused muscles lose 10 to 15 percent of their strength per week and half their strength in just three to five weeks.  Meanwhile, the bones and joints become weak, brittle and susceptible to fracture or breakage.     Exercise is important to brain function, and helps to engage and clear the mind.

  •      Releases brain chemicals that alleviate feelings of anxiety, depression and  mental stress.
  •      Enhances the immune system (by increasing natural killer-cell activity) and improves the body’s ability to fight infections.
  •     Slows the onset of aging effects, such as slowed nerve impulses and bone demoralization.
  •     Reduces the risk of developing Type II diabetes by about 25 percent and decreases insulin resistance.
  •     Helps lower blood pressure.  Regular exercise can lower blood pressure by ten points or more.
  •     Helps prevent cardiovascular disease by blocking the buildup of plaque in the arteries.
  •     Dissolves blood clots and reduces the risk of stroke.
  •     Reduces cancer risk; just four hours of exercise per week lowers a woman’s risk of breast cancer by almost 60 percent.
  •     Tones and conditions the entire body and helps prevent obesity.                                       Set your goals today and start to MOVE!

I’m Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Habits of Happy People

Habits of Healthy People

Habits of Happy People

For most of us we have many habits that do not require much thought  or discipline.  We wake up and start processes that are routine.  Forming good habits makes things easier, and it is possible to create ones that can increase positive emotions.  Here are some habits of happy people you can incorporate to make you happier and healthier.

  •      Give Thanks.  In his book The Happiness Equation, Neil Pasricha says, “If you can be with simple things, then it will be simple to be happy”.  Train your brain to look for positives instead of negatives.
  •      Say Something Nice. A shift in how you communicate can help you to get in a more positive mindset and create contagious optimism, causing the person you’re speaking with to share something more positive as well.
  •      Limit checking your email to a couple of times a day and deactivate alerts on your cell phone; unplug from all electronics at least 30 minutes before bed.  Choose one day a week to take a complete break from email and social media.  Do something once a day without your phone.
  •    Be Mindful. Stop worrying about the past and worrying about the future.  Mindfulness is being aware of your thought, feelings at the moment.  You can reduce stress and increase positive emotions.  Focus your attention on your breathing and senses, and be fully present in the moment a few times a day.
  • Get Things Done. Start with first things first.  If you’re feeling overwhelmed and ineffective about the things you need to accomplish, just take one step today.  If you are paralyzed by your inability to make a decision, remind yourself that often, one choice isn’t that different from another.  Make a decision and move on.
  • Get Some Exercise. Exercise is good for us physically and mentally.  It helps keep weight in check and makes you feel like you are rewarding yourself.  In Happiness  is a Habit, author Michele Phillips says doing something that moves your body every day, but not just for the sake of exercising.  “It will be boring, tedious and you won’t stick to it”, she writes.  Think about doing things you love, such as gardening, hiking, swimming, biking or dancing.  Find a friend to partner with.  Make it fun.
  • Know What Makes You Happy. Take time to reflect on what gives you joy (like your family, hobbies, and interests).
  • Schedule Time for Happiness. If you have an hour free, so you spend it doing something fun?  Or, do you spend it doing housework, or tackling an extra work project?  The latter is a “minor form on insanity”, according to happiness researcher Robert Biswas-Diener, PhD.
  • Socialize, Even with Strangers.  Find little ways to connect with others, including strangers, on a daily basis.  The more you mingle and chat with people around you, the more cheerful and brighter your mood is likely to be.
  • Do Acts of Kindness. When people make it a point to conduct one act of kindness a day, something magical happens… they become happier. Simple acts of kindness such as a compliment, letting someone ahead of you in line, etc. – are contagious and tend to make all those involved feel good.

The best part of habits of  happy people is the feeling of happiness-whether you feel optimism, joy, well-being.personal achievement, or all of the above. People who are in good spirits have a better out-look on life. Generally they eat better, exercise, and sleep better than those who are not.   Positive thoughts and attitudes are able to strengthen your immune system decrease pain and chronic disease, and provide stress relief.

I’m Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.