Health Talk Today

New Year Micro-Resolutions

2019 Micro-Resolutions

Are you tired of making New Year’s resolutions that only last a month … IF it even lasts that long?

Instead of New Year’s resolutions, I like to pick a theme for the year.

You’ll see the world thru different eyes.
It will change you if you let it.

I found systems to organize everything from bill paying to customer follow up.

I track income and expenses because you need to know where the money comes from and where it goes. And I learned a lot about investing.

This year, I’m learning about micro-resolutions.

Most of us set vague and lofty annual goals, like exercise, eat health and spend less/save more.

But, what if we set 12 monthly goals?

Goals that are large enough to make a difference in your life, but small enough to be attainable in 30 days.

And after 30 days, you’re done …
Or you can keep it.

Here are some ideas …

Walk an extra 1,000 steps.
Learn a new exercise (Yoga, Tai Chi, Zumba)
Start a hobby.

Limit non-business computer time.
No swearing.
Stop smoking.

Exchange a donut/danish breakfast for a protein shake/smoothie.
Eat one more piece of fruit a day.
Eat more broccoli and salad.
No sugar. Or no chocolate.
No Starbucks.

Choose one micro-resolution for each month.
Schedule it on your calendar.

Is this something you would do?

Flu Flu Go Away

How To Avoid The Flu

Everyone is talking about the flu this winter.

Everywhere I go, people are coughing and sneezing.

The last time I was in the food store, a lady picked up a box of cupcakes, then sneezed without covering her mouth. Those germs went everywhere! She smiled at the lady next to her, put the cupcakes down and they walked off. Even if she didn’t have the flu, she could be carrying the germs. 

Flu Symptoms from the Mayo Clinic website: 

  • Fever over 100.4 F (38 C)
  • Aching muscles, especially in your back, arms and legs
  • Chills and sweats
  • Headache
  • Dry, persistent cough
  • Fatigue and weakness
  • Nasal congestion
  • Sore throat

So, what can you do to avoid the flu, colds and other winter illnesses? 

  • Wash your hands.
  • If possible, stay away from people who are sick.
  • Eat healthy.
  • Drink lots of water and other healthy drinks.
  • Exercise.
  • Take your vitamins.
  • Sleep 7-8 hours every night.
  • Keep your immune system strong.
  • Watch the video for details. 

Products recommended in the video are available here

Cold and Flu Prevention



Discover Healthier Living With Shaklee Products

Gum Chewers Unite

Gum Ball Machines

I’ve never been a gum chewer. And I don’t like to see someone chewing gum. It’s never a pretty site.

Now I may be changing my mind. I read an article in AARP Magazine. The title was 8 Surprising Ways to Burn 50 Calories

According to the article, if you chew gum for 4 1/2 hours, you’ll burn 50 calories. And the act of chewing raises your metabolic rate by 20%. Chewing gum with xylitol reduces plaque and helps prevent cavities.

So the next time I was in Walmart, I looked at every chewing gum label. Xylitol was an ingredient in every one. I was concerned about digesting a chemical sugar substitute. So, I checked with WebMD and learned that xylitol is a sugar-free sweetener. It’s plant based and it does reduce plaque and helps prevent cavities. It’s absorbed slower than sugar, keeping blood levels more stable.

I’m still not a gum chewer. I just can’t keep chomping on it. But with all the benefits of chewing gum, I’m going to give it a try.

Whether you chew gum or not, leave a comment with your gum chewing experience. If you don’t chew gum, would you be willing to give it a try?

Marilyn Kvasnok

7 Tips to Get a Good Night’s Sleep

BedIt’s 3 am and I can’t sleep … again!

When this happens, I try to relax and de-stress. But, sometimes I need to start thinking about sleep early in the day. If I wait until bedtime, it may be too late to undo the things that will keep me awake.

Here are the top tips I know to get a good night’s sleep.

1. Cut the caffeine
If you drink caffeinated coffee, tea, soft drinks like Coke or Pepsi, or indulge in energy drinks that are loaded with caffeine, drink them at least 8 hours before you plan to sleep. Caffeine stays in your system longer than you think. I know from experience that tea with my dinner can keep me awake well into the night.

2. Relax and wind down
At least 30 minutes before you plan to sleep, turn of the computer and the TV. Do something that will help you relax. Read a book, meditate, do gentle exercises like yoga, Tai Chi or stretching.

3. Bedroom environment
When you’re ready to sleep, set the room temperature to your comfort level. I think cooler is better. Turn off the lights and make the room as comfortable as possible.

4. Skip the wine
A glass of wine or other drink may help you fall asleep, but it will probably wake you during the night. And even if you don’t wake, you won’t get a good, restful night’s sleep.

5. Maintain a sleep schedule
Going to bed and get up at the same time every day. It will help your sleep/wake rhythm.

6. Think happy thoughts
This isn’t the time to get into a spirited conversation. Don’t try to solve problems. Stop worrying about things that you have no control over. Play calming music. Think pleasant thoughts.

7. Sleep supplement 
On the occasional night you just can’t sleep, a gentle, all natural sleep aid can help. I recommend Gentle Sleep Complex.

These are the things I do to help me sleep.
Be sure to leave a comment with your tips for getting a good night’s sleep.

Leave a comment with your healthy brain tips.

Marilyn Kvasnok

More Tips for a Healthy Brain

Dr. Bruce Daggy, nutritionist, explains how our brains decline, starting at the age of 20. But, it’s not the loss of brain cells, it’s the loss of connections between the neurons that causes the decline.

Recommendations from Dr. Daggy:

Good nutrition, including fish for the omega 3’s, fruits and vegetables for antioxidants and healthy beverages.

Supplementation, because it’s hard to get all the nutrition we need from the food we eat. Dr. Daggy recommends MindWorks

Play brain games using a program like CogniFit that determine your current status and track your progress.

Set an alarm clock for an hour before bedtime. Use that hour to slow down so you can get a good night’s sleep.

Video courtesy of FOX 32 News Chicago

Leave a comment with your healthy brain tips.

Marilyn Kvasnok

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