Winter Hydration

"Laughter is the sun that drives winter from the human face"

~Victor Hugo

Every winter I seem to struggle with those small, yet painful, cracks on the tips of my fingers. Skin is especially vulnerable to dryness and cracking during the winter for many reasons. One of the biggest causes is the forced-air/dry heat that we invite into our homes. And since we tend to sweat a lot less when it's cold out, we forget to drink water and stay hydrated. Proper hydration is key to preventing cracked skin and wrinkles!

Drinking plenty of water is obviously one of the best things we can do. We can also run humidifiers at home and in our offices – though some debate that this invites mold into the home. Another option is just to keep a bowl of water in the room and it will evaporate if the room is too dry. Changing the water daily will help prevent the mold spores. Watching your intake of caffeine and alcohol is important since they both act like a diuretic in the body and can be further dehydrating. Herbal teas can be comforting and hydrating during the cold months, so feel free to sip on some warm tea, hot water with lemon, or indulge in the occasional warm milk with a little vanilla extract and honey. We also like Emergen-C packets added to at least one glass of water daily.

Essential fatty acids from fish, fish oil, flax seed, hemp seed, chia seed, nuts and other seeds are very important for winter skin. These essential fats help keep the skin looking youthful and well moisturized.

In addition to dry skin, signs of dehydration include headache, fatigue, muscle weakness, excessive thirst, fatigue and nausea. And if you're heading up to the high country to ski, you really need to stay on top of your hydration.

Doorways to Greatness

Every day you pass through dozens of doorways; into and out of rooms, your house, your car, etc. A simple and powerful practice is to use the moment you pass thru each doorway as an opportunity to get yourself "right with you" and the world around you. Simply use the doorway to take a moment to recite a quick prayer, an affirmation or simply just say thank you to yourself. When you use this practice time to make good with getting centered, each doorway can serve to help to restart the moment, creating the day and life experience you desire for yourself.

An example would be to recite to yourself; "I am living my best now", "I am living with passion", "I am expressing love now", "I am kind and generous now", "I am grateful for my life"...whatever inspires you, whatever makes you think positive-anything that moves you to be a better you will work. Maybe it has something to do with letting go of the first part of your day and embracing a new state of mind, way of eating, or attitude. Imagine, hearing a positive message dozens of times every day to help you to remember who you are and how great you are!

Be Happy

"Terrible or not, difficult or not, the only thing that is beautiful, noble, religious and mystical is to be happy."

Arnaud Desjardins

Today choose to be happy, happy for the sake of happiness. You can find the good in almost any challenge when you decide to tune into the power of happiness. Circulate your happiness by making a step towards others with warmth, with kindness and with a faith that the closest distance between two souls is a smile and the powerful connector happiness.

Coffee or Tea?

When you woke up this morning was one of your first thoughts, "do I want coffee or tea this morning?" More than 80 percent of Americans over the age of 18 report drinking coffee at least occasionally and over 50% of us drink it everyday. The number of teenage coffee drinkers is on the rise with all the hip after-school type gathering places offering a coffee bar plus wireless internet and a somewhat wholesome environment to just hang out. But is this a healthy habit? A recent study just published (Public Health Nutrition January 2008) looked at a bunch of epidemiological (human-based population), animal and in vitro studies and came to the conclusion that coffee and tea are both safe beverages. But TEA is healthier since it has a possible protective role in the prevention of certain cancers and cardiovascular disease. Tea also tends to contain less caffeine than coffee. Will the caffeine in coffee stunt your teens growth? No, probably not. However, excess caffeine can cause other undesirable side effects in teens and in adults including anxiety, headaches, jitters, sleep interference to name a few. And we all know teens need their sleep!

January is actually "hot tea month." Black tea, green tea and white tea contain a substance called theanine that helps the brain in a really neat way. We like to refer to the effect of theanine as a sense of "relaxed alertness." In other words, theanine increases alpha brain-wave activity and this is known to induce a calm, yet attentive state of mind. So if our teens want to hang out at the coffee house and sip a cup of green tea before or while during their homework, this may actually be a good thing. We just wouldn't encourage the habit much later than 3 or 4 pm because after that the caffeine (about 50 to 60 milligrams) may start to interfere with sleep.

It's also worth mentioning once again that green tea has also been shown to play a supportive role in weight management. Some studies suggest that green tea may reduce visceral body fat and assist in healthy metabolism. So when the weather gets chilly again warm up with a cup of tea and enjoy!

Reinvent Yourself

Do you have days when you look at your life and think, "how did I get here?" Or, "this isn't where I thought I'd be or where I wanted to be." The truth is that we are neither bound by past occurrences or present circumstances. Every moment we have an opportunity to reinvent ourselves. Being open and receptive to new ideas and new ways of being is the first and most important step we can take in reinventing ourselves. Following your hearts desire and stepping outside of your normal comfort zone can take you places you only before imagined you would go - both physically and figuratively. See in your mind's eye what you want in your life, for your life. Vision it before you go to bed at night and journal about it when you wake up in the morning. Meditate on it. Stretch yourself. Read books that inspire you to grow and guide you in the direction of your dreams. Live fully now and keep your eyes and ears open to all realms of possibility.

Food For Thought

In support of keeping our thinking fine tuned and full of possibility, taking a proactive stance in treating our brain to the very best in loving care makes inspired sense.

Couple this with the growing body of research that clearly suggests that we can have a powerful impact on how healthfully our brain, mind and memory functions throughout life. The lifestyle choices that we make may be the best brain and memory medicine that we can take.

Let's start with the food we eat. A diet rich in key nutrients can be a brain's best friend. Here's what to add to your shopping cart: To begin, think breakfast and blueberries. One major brain-benefit from blueberries comes from a powerful antioxidant source called polyphenols. Polyphenols help to protect the brain against oxidative stress, which can lead to unhealthy brain aging.

In smoothies, on top of whole grain cereal, added to muffins or straight up blueberries may help with memory wellness by actually reversing age-related cognitive decline. Blueberries also contain ellagic acid, which has been shown to have anti-cancer properties. Stick around the produce aisle a little longer and take a lead from Harvard based research that concluded that cruciferous vegetables may help keep our memories sharp as we age.

Choose among broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, spinach, kale, and any other dark green leafies that may entice you. Whether we sauté, steam or add them to a fresh salad the power of these vegetables is compelling. Researchers concluded that people who ate the most were less likely to be forgetful as they aged. The leafy greens and spinach are also a good source of the B vitamin, folate. Folate has attracted a lot of attention due to its promise in protecting against cognitive decline. Other folate-rich foods include beans, legumes, and fortified grains. But wait, there's much more!

The original brain food might actually be fish, full of anti-inflammatory omega-3 fatty acids. An observational study found that eating just one fish meal per week was associated with a 10% slower rate of cognitive decline. That 10% really adds up -- it translates into three to four more "good years" for your brain and the earlier you begin the longer the benefits. Fish also has many "side benefits" including supporting a positive mood and optimistic outlook.

Nuts and seeds also contain some healthy fats plus vitamin E so when cruising the snack section reach for your favorites (hint: think walnuts, hazelnuts, almonds, pumpkin seeds, hemp seeds). Diets rich in Vitamin E foods (whole grains, nuts, seeds and vegetable oils) have been associated with a reduced risk of Alzheimer's disease.

Moving further down the grocery aisles, while in the herb and spice section be mindful to pick up the bright yellow spice, turmeric. A favorite of Indian cuisine, turmeric (aka curcumin) has been shown to be a powerful force in helping lower rates of Alzheimer's disease. This is due to turmeric's powerful anti-inflammatory qualities. Turmeric is an awesome addition to stir fries and salad dressings (plus it is usually what makes most curries bright yellow).

To top off your "brain smart cart" don't forget the green tea. Rich in a powerful brain protective antioxidant called epigallocatechin gallate (EGCG), researchers from the Journal of Clinical Nutrition found that people who regularly drink green tea have sharper minds then those who do not drink green tea. Having as little as 4 to 6 cups per week resulted in 38% less cognitive impairment-we can enthusiastically raise a mug and toast to that!

Let's also look beyond the aisles of the grocery store for our brain boost. Moderate exercise can help support optimal cognitive function and decrease overall risk for Alzheimer's disease by up to four times - even when started later in life! In much the same way our muscles get stronger in our bodies with exercise so do our minds grow stronger with exercise. Dedicate yourself to be a life time learner by stretching your mind to grow, to learn and to be actively thinking new and inspired thoughts.

We are all about thoughts and beliefs. Our ability to "think and believe well" holds unlimited opportunity. Including exercise and healthy eating as part of our daily ritual is a powerful way to help achieve clarity of mind and outstanding brain chemistry!

Personal Growth

"Whenever you find yourself in any adverse condition, remember you will not come out of it until you grow out of it. You may antagonize adversity and cause it to disappear temporarily, but it will soon return in some other form. Nothing, therefore, is ever gained by such a method. Train yourself to grow out of that which is not good by constantly growing into the greater good; and we invariably grow into that which we think of the most. Think constantly of that which you desire, and you will grow into it."

~From The Pathway of Roses by Christian D. Larson

How often do we find a way to remove ourselves from an uncomfortable situation only to see it inevitably reappear in some other form. Facing challenges are an inevitable aspect of being human. How we deal with challenges define who we are and how we grow. We all have areas where we can grow our lives. Personal growth is just that, it's personal. No one other than you can define what growth is for you. Whether we want to grow our abundance, our knowledge, our commitments, or our family, we must place our awareness on this desire and not waver from it. Now go for it and grow from it!

Going the Extra Mile

"It's never crowded along the extra mile"

Wayne Dyer

It may all too easy to take the easy path, in a time when short cuts or cutting corners are almost an absolute and business as usual. Instead, look to see where you can "go the extra mile" and give more from your heart with enthusiasm. Every one you touch with your best effort will be moved to do the same. You become the catalyst for greater kindness and giving. You become the change you wish to see in the world!

What Great Thing Will You Commit to Today?

Making good on your good intentions sets the tone for well-being in all areas of life. Living and expressing integrity with our self care can serve to build a healthy sense of self and personal peace. Think about how you feel when you successfully follow through on a self care goal -- whether it be a goal to get in your morning exercise every day before you head out for the day, or a goal to eat 5 servings of fruits and vegetables daily. Set yourself up for success by aligning your inner dialogue with loving encouragement. Move through your day being mindful of balance and peace. Choose and act in ways that fully reflect your truth and your highest expression. The foundation for a successful life of joy and well-being is built by being consistent with showing up in your integrity.

When you are setting goals and intentions for growing your well-being, the way to success can be made more realizable and reasonable thru aligning with the following tenets for transformation:

v    Build the landscape

When you surround yourself on the outside with the images, sounds, and experiences of the vision that you desire to create you set the tone and the attractive forces on the inside to bring them into actualization on the physical plane. Use the “law of exposure” by decorating your life with pictures of people, places and images of things that inspire you. Place these positive props strategically where you will see them and be reminded of who you really are and your intentions to live your promise – on the bathroom mirror to see while you brush your teeth first thing in the morning, at your work station, on your night stand, any and all places that you go. 

v    Commit to yourself

A most empowering and important relationship to leverage to get the results that you are looking for is the relationship that you have with yourself. I love the distinction between motivation and inspiration when it comes to getting on with getting going. Motivation typically comes from outside of ourselves and is not always sustainable. Whereas inspiration comes from within and can always deliver the encouragement and support needed. Get clear about what gives you life, what turns you on and  attach that inspiration to your commitments and clear the way to successful outcomes!

v    Engage your inner coach and fire the inner critic

Ask yourself if you BELIEVE that you are all about making the shifts in your beliefs and in your actions that will give you the experience of successful self care. You can reinforce positive, new unlimited beliefs by practicing the art of mental hygiene-letting go of old limiting beliefs and patterns of thought. Envision each belief that does not serve you and your truth as being effortlessly dropped or kicked into the dumpster with zeal! Another way to give the inner critic a free pass out of your head is to align with the truth. Set your intentions on what you desire, remember who you really are. Now, move into that expression with grace-filled enthusiasm!

v    Get comfortable with being uncomfortable

Even healthy, life affirming changes can be uncomfortable and sometimes painful. The experience of growing more well by incorporating new and improved lifestyle and mindfulness techniques takes courage as you move into uncharted territory where it can be all too easy to want to retreat back to what is familiar. It is interesting how we might desire to turn to comfort food when we are feeling less than wonderful?. Moving forward, challenging old paradigms of being is a trust walk and faith is required. A powerful practice to ignite movement towards a wellness practice is to begin with end in mind. See yourself having successfully completed that DVD exercise program; the yoga class that makes you stretch; the fulfilling healthy meal; the many different and inspiring acts of self love and kindness and allow that vision to fully wash over you by using all of your senses and finally seal the experience with the feeling of gratitude and appreciation for your success!

Embrace your self care as an adventure in faith and trust. With every moment, in every thought and action you can express integrity and with this expression you can also cultivate a life of true wellness.

Mile Hi Wellness 2010

Personal Note from Dr. James:

We are blessed to be able to share with you our love for health and well-being. It is our honor and joy to support you in having a "new thought" experience in the Science of Mind and Spirit that can help you to transform your body, your vitality and your life. Please know that your successful experience is here and now. Open fully to claiming your greatness and your highest expression of creativity, vitality and divinity. Accept that you are fully alive as you are on fire with purpose! Experience and enjoy the journey.

Personal Note from Dr. Roger:

I am so grateful you’ve chosen to participate in this 2010 Wellness Program. But before you go any further, pause to IMAGINE… Imagine discovering a Power within you greater than anything you could ever face. Imagine the life of your dreams emerging into fuller expression. Imagine embracing an inner magnificence that makes life worthwhile and activates the gifts you have to offer life. Yes, imagine!

 

The message of Mile Hi Church is about nurturing:

• Total, loving acceptance of self

• A positive environment promoting personal growth

• A practical, spiritual teaching embracing all faiths and spiritual paths

• A way to access the Power Within… and to make a difference with your life!

This program is in direct alignment with these principles. Both Erica and I have completed this program and I'll tell you what, it changed my life and I know it will make a difference in your life too. Try some new things, enjoy life, savor and sample it all. Live fully.