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MyFitness Pal

June 19th, 2015
Myfitnesspal Logo

A Free, Fun and Friendly Approach to weight loss

If you are like me, your are concerned with losing weight but dont want to always limit myself. I would much rather form a better eating lifestyle over going on skme diet. I am looking for life-long eating habits that with help me lose my extra poundage and continue to keep them off. I recentlly went to a Nutritionist to get in the correct path. She told me that in order to adequately make changes, I had to to evalute what I was currently doing and see where I can make improvements. Her #1 suggesrion as a tool to hell me was Myfitnesspal.

Myfitnesspal is a simple, fun, informative way to track your nutrition and activity efforts.  There are both website and mobile device platforms to make the program accessible to all. The program offers food and exercise journaling that will help you keep track of your efforts and evw give you tips to better reach your goals. Everything within the program is easy to use. The food journal even has a barcode scanner feature for easier food journal entry.

On my favorite features is the social connections you can make to your weight loss. You have the ability to share your progress with friends who are also using the program, if you want to. You also have the ability to use the program discretly and individually. I enjoy the connectivity of the program because I stay motivated from the encouragement I recieve from my friends abd family. Come connect with me so we can encourage each other. My username is krishtianxw.

3 Tips To A Better Work/Life Balance

June 19th, 2015

Balancing the responsibilities of work and home life can be very overwhelming; especially with most PTO meetings rivaling boardroom meetings. Sometimes it seems totally impossible as a parent to take care of the house, nurture the kids, and put in the necessary time at work to support the other two.  Here are some great time management tips that you can use to keep up with your household duties and make room for other priorities:

Tip #1 – Look for Easy Recipes – Cooking can take up a lot of time. Start looking for easy recipes to help you make the best use of your time. Look for those that include only a few ingredients and that only require about 30 minutes for you to prepare. You can cook healthily without having to spend huge amounts of time in the kitchen. Each edition of the ZenBox newsletter will feature a different recipe that you can add to your quick-meal repertoire.

Tip #2 – Spend 15 Minutes Picking Up – Just take 15 minutes out of your day to pick up throughout the house. Pick up clutter, deal with a load of laundry, or clean up the kitchen. In just 15 minutes, you can accomplish a lot.  And each 15 minute segment you can spend on this during the week, that is 15 minutes less you have to worry about on the weekend.

Tip #3 – Try to Find a Routine – Many parents find that having a routine can be very helpful when they are trying to keep up with their home. Figure out days to do laundry, days for shopping, and days to clean other areas of the home. This way you know when you need to get something done.

Keeping your sanity being a parent and professional at the same time is a lot easier when you use proper time management. Of course, don’t allow yourself to get stressed out if you miss something. There is always tomorrow. Do your best to use these simple tips, and keeping up with your home will be a lot easier.

Massaging Stress

June 19th, 2015

Man Stressed outStress is a part of our everyday lives. We experience stress during work, at school, through  personal crises.  And even when we go through a very important event in our personal lives.

While a little amount of stress can keep us alert and on our toes, too much of it is also bad. People who have a high rate of stress are much more prone to diseases, including heart failure. Emotional stress and anxiety can take a toll on the heart and make it work harder than it is intended to. If you have an existing heart condition, stress can make the symptoms worse.

Stressed people should therefore employ techniques in managing stress. Managing stress need not to be difficult and expensive. Here are some easy ways on how to cope up stress:

  1. Talk To Someone Close To You.  This can include and is not limited to friends, clergy, family or a lover . Verbalizing the problem can be cathartic and provide the clarity you are looking for.  Sometimes we need to hear things aloud to realize that an issue really isn’t a big as we made it out to be or provide a paradigm shift that will allow you to attack your problem in a more effective way.
  2. Engage In A Regular Meditation Practice. For this, you don’t even have to enroll in yoga or meditation classes. All you need to do is to take 15 to 20 minutes daily to meditate. Sit down in a serene, quiet place. Breathe deeply and think of a serene place.
  3. Live A Health-Conscious Lifestyle. When you feel health, your body can cope up with stress much better. You will also be able to resist most stress related diseases.
  4. Exercise Regularly. Exercise is a good way to manage stress and keeps the body healthy. Exercise should not be viewed as something that is strenuous. In fact, you can do something that you enjoy. Some popular and enjoyable exercises are walking, swimming, jogging, golfing, tai chi or cycling.
  5. Maintain A Positive Outlook. Do not worry too much by accepting that not all things can be controlled. Imbed in your mind that for every bad situation that brews in your life, there is a good or neutral outcome. Learn to say no to demands or tasks that you deem to stressful for you.

Managing stress is not as hard as you think. All it takes from you is the willpower to do these techniques.

Mini Berry Cream Pies

June 19th, 2015
Mini Berry Cream Pies

An Easy, Fun A Festive Treat For Your 4th of July Celebration

Makes: 15 pies

Serving Size: 1 pie

Active Time:

Total Time:

INGREDIENTS

  • 1/4 cup whipping cream
  • 2 teaspoons sugar
  • 1/4 cup nonfat vanilla Greek yogurt
  • 15 frozen mini phyllo cups (1.9-ounce package)
  • 15 fresh blueberries
  • 15 fresh raspberries

PREPARATION

  1. Beat cream in a small bowl until soft peaks form. Add sugar; beat until stiff. Fold in yogurt. Divide the yogurt cream among phyllo cups, keeping the cups in their plastic tray. Top each with 1 blueberry and 1 raspberry. Serve immediately, or chill for up to 4 hours.

TIPS & NOTES

  • Make Ahead Tip: Chill for up to 4 hours.

NUTRITION

Per serving: 33 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 3 g carbohydrates; 6 g added sugars;9 g total sugars; 1 g protein; 0 g fiber; 11 mg sodium; 7 mg potassium.

 

Click here for more information on this recipe and for more recipes from EatingWell.

What is Mediation?

November 4th, 2014

Meditation is a group of mental training techniques used to improve mental and spiritual health. Some of these techniques areID-100100414 relatively simple, so you can learn them from a book or an article; others require guidance by a qualified meditation teacher.

COMMON EFFECTS OF MEDITATION
1. A feeling of rest and revitalization
2. A deep sense of relaxation
3.Better problem solving
4. Aid in regulating blood pressure
5. Improved circulation, respiration and digestion.


COMMON COMPONENTS OF MEDITATION:

  • Sitting or laying in a relaxed position
  • Breathing regularly. You breathe in deep enough to get enough oxygen. When you breathe out, you relax your muscles so that your lungs are well emptied, but without straining
  • Stopping thoughts of everyday problems and matters
  • Concentrating your thoughts upon some sound, word you repeat, image, abstract concept, or feeling. All your attention should be pointed upon this one point.Meditation techniques can differ according to the degree of concentration, and how foreign thoughts are handled. By some techniques, the objective is to concentrate so intensely that no foreign thoughts occur at all.In other techniques, the concentration is more relaxed so that foreign thoughts easily pop up. When these foreign thoughts are discovergs you have forgotten or suppressed.  Mediation can allow you to rediscover hidden memory material.

A SIMPLE FORM OF MEDITATION

  • Sit in a good chair in a comfortable position
  • Relax all your muscles as well as you can
  • Stop thinking about anything, or at least try not to think about anything
  • Breath out, relaxing all the muscles in your breathing apparatus
  • Repeat the following in 10 – 20 minutes:
    1. Breath in so deep that you feel you get enough oxygen
    2. Breath out, relaxing your chest and diaphragm completely
    3. Every time you breathe out, think the word “one” or another simple word inside yourself. You should think the word in a prolonged manner, and so that you hear it inside you, but you should try to avoid using your mouth or voice

If foreign thoughts come in, just stop these thoughts in a relaxed manner, and keep on concentrating upon the breathing and the word you repeat.

As you proceed through this meditation, you should feel steadily more relaxed in your mind and body. Feel that you breathe steadily more effectively; and that the blood circulation throughout your body gets more efficient. You may also feel an increasing mental pleasure throughout the meditation.

Use Your Nose To Relieve Stress

October 13th, 2014

Open You Nose To Relieve StressIn today’s fast-paced world, there is a high demand on a person’s time as well as their physical and mental energy. Being able to stop what you are doing, sit back and just relax on a regular basis is very important to maintain a person’s well-being. It is not surprising that in recent years, the spa industry has grown tremendously into a multi-billion dollar business, responding to the needs of people who long for even just an hour of relaxation.

Spa services as well as natural stress relief therapies usually engage the different senses to calm frazzled nerves, relax tense muscles and lower your heart rate in order to relieve a person from stress. Most stress relief treatments make use of the sense of touch to release stress from the body such as massage and facials.

The effects of these methods are greatly enhanced when they are performed in conjunction with aromatherapy stress relief. Engaging the sense of smell is known to have a significant impact in a person’s physical and emotional condition, which is why most spas include aromatherapy stress relief in their treatments.

Aromatherapy stress relief is a holistic approach to treating stress, wherein essential oils extracted from flowers, plants, herbs and trees are used to promote a sense of well-being in a person. These natural essential oils are proven to soothe the central nervous system. When aromatherapy stress relief is used along with therapeutic massage or acupuncture, the essential oils are applied or massaged on the skin, which also helps the hand glide smoothly over the skin. The therapist may also place the essential oils under the person’s nose to provide maximum benefits.ID-100185760

Aromatherapy stress relief is popular in spas everywhere but it is also separate practice of many holistic professionals. Some of the common essential oils used in aromatherapy stress relief include lavender, sandalwood, chamomile, rose, jasmine, eucalyptus, peppermint and sage.

For a quick aromatherapy stress relief, put a drop of lavender essential oil on a tissue and bring this with you. Sniff the tissue whenever you feel stressed. Alternatively, scent your work area with lavender essential oil mixed with almond oil by cleaning your desk, for example, with a cloth dabbed in the blended oils.

At Xavier Massage, we have quite the selection of essential oils that we can add to your massage to enhance your experience.  This is a free service that we offer to each of our clients. You have a stressful life and we do all that we can to help take that stress away.  We can dab a few drops of any essential oil (or blend of oils) you choose to the sheets during your massage so you can gently breath in all the benefits.  Try adding aromatherapy to your next massage and see first hand all the benefits that it offers.

Daily Yoga: Yoga On The Go

September 16th, 2014

The other day I was speaking to a client about being in a consistent yoga practice.  She was sharing with me that recently she became unable to attend her usual yoga classes and was unhappy about the changes she saw in her body and mood since her last class.  I shared with her that while she was coming off of a regular yoga practice, that I was trying to get myself into one.  She asked me what how I was doing this while having an unpredictable schedule.  The best way I have found to do this is with the Daily Yoga app.

Daily Yoga: Yoga On The Go

Perfect app for this looking to get start a yoga practice or to get some practice in between classes.

 

Daily Yoga is an awesome mobile app that is available for phone and tablets, on  Android, Apple – and even Windows Phone operating systems.  It is great for those starting out in yoga or those who are more advanced. There a yoga programs for runner, for weight loss, for specific muscle groups, and even for all over stretching and relaxation.  The Sun Salutation is my favorite so far.  Each program has different levels set for you individual ability.   The programs have visual and audio instructions to help you through the poses.   There is also a pose library with further instructions and even a community section where you can share and receive tips and advice to further your practice.

Of course this app is no substitute the awesomeness of being in a class surrounded by student who are growing with you, but this app is great for those who may not be able to make it to a class.  The basics stage of the app is free.  Test is out and let me know how you like it.