Tag Archives: health

My Health Tips for Flu Season

Fall is here and it’s brought more than just pumpkin spice everything with it. This time of year marks the return of cold and flu season. But before you grab your hand sanitizer and don a face mask, Johnny La Pasta has a few tips to help you stay healthy and fit this sick season!

While I do fall ill sometimes just like everyone else, I have a pretty good track record of staying healthy most years, often completely missing the major flu or cold that everyone around me seems to catch (knock on wood). Even when I do contract an illness, I often bounce back from it rather quickly. This has led many of my friends, family, and students to ask me: How?

Here are my tips for staying healthy and fit during the flu & cold season –

-1- Hydration

water glass theme water

Hydration is always key, including during flu & cold season. Staying hydrated promotes your elimination system which can help to flush build ups of toxins from your body before they can take root and do any harm. So even if it’s cold outside, drink your water like it’s a scorching summer day!

-2- Citrus All Day, Every Day

IMG_0702

 One of the ways I stay healthy all year long is I am almost always consuming some form of citrus. As we all know, citrus fruits like oranges, lemons, and limes are rich in vitamin C which is key for immunity. Citrus fruits have been shown to strengthen your white blood cells as well as increase your white blood cell count. White blood cells are the guys that fight off infection, so you want them strong and in abundance! So, how do you get your citrus in?

Put citrus into your water! Cut up citrus fruits like oranges, lemons, limes, and grapefruit into wedges and store in mason jars in your fridge at home and at work. Anytime you refill your water, squeeze any combination of the fruits into the water and drink. This will make your water tastier and be consistently providing you with a powerful source of vitamin C.

-3- Apple Cider Vinegar

71elSOHQxnL._SY355_

Another way I keep my health going throughout the year and especially during this season is Apple Cider Vinegar (ACV). ACV is rich in minerals, vitamins, and enzymes that help to bind to and then remove toxins from the body, promote better lymph circulation, and act as a natural antibacterial and antiseptic within the body. ACV has been used medicinally since ancient times in many cultures and science shows there is no reason to stop now!

Take a shot of ACV a couple of times a day or add a couple tablespoons to your water at least twice a day. Yeah, the taste is not the best, but the results are worth it! And if you do get sick, drink ACV all damn day to promote that illness getting killed off!

-4- doTerra On Guard® Protective Blend Essential Oil

on_guard_1400x

I swear on Oprah by this oil. Wild Orange Peel, Clove Bud, Cinnamon Leaf, Cinnamon Bark, Eucalyptus Leaf, and Rosemary Leaf/Flower essential oils come together to create a master oil that supports the immune and respiratory systems, protects against environmental threats, and supports the body’s natural antioxidant defenses.

Throughout last year’s epically bad flu season, I used this oil in a few different ways. The first was that every night, I mixed a few drops of On Guard into a couple tablespoons of coconut oil and rubbed that mixture into my neck, chest, stomach, and the bottoms of feet so that my body could absorb the oil and all its benefits overnight as my body restored. Secondly, I diffused a few drops of this oil in my oil diffuser next to my bed as I slept. Lastly, when I felt like I was rundown or perhaps coming down with an illness, I added a drop of On Guard to my water a few times per day and drank it down. And I will be repeating all of these techniques with On Guard this sick season.

You can learn more about doTerra’s On Guard® Protective Blend and how to safely use it here.

-5- Oil of Oregano

16x9-oregano-spotlight-lifestyle-us-english-web

Oregano Essential Oil has been used by the Chinese, Greeks, and Romans since ancient times as a medicinal substance. Oregano is highly potent with a phenol called carvacrol that possess powerful antioxidant properties. When ingested, oregano oil acts as an antibacterial, antiseptic, and antiviral.

I do not take oregano essential oil on the regular because it’s nasty AF. However, when I feel myself getting sick or am sick, I will use the oil to help fight and kill off whatever is in my system. You can honestly almost feel the oil burning away at the infection inside you. Again, oil of oregano is extremely powerful and so be mindful to use with caution. Best practice is to dilute 1 drop of oregano oil in at least 4 fluid ounces of water and drink, trying to avoid getting the oil on your lips as it can cause a burning sensation.

I use doTerra’s Oregano Essential Oil, which can learn more about here.

-6- Good Nutrition

carrot-parsnip-soup-18

This one should go without saying. Making a nutritious diet part of your lifestyle is simply key to overall health and wellness. If you are eating wholesome foods that are rich in vitamins and minerals, then your body and immune system are going to be better supported to resist and fight off infection.

-7- Exercise

8 angle

Here again, exercise is just important to living your best life. When it comes to immunity, exercising promotes the elimination of bacteria from your lungs and airways. It also promotes the circulation of your white blood cells; it makes them more active in doing their job of fighting infection. So just move!

-8- Sleep

white bed comforter

Making sure you get your 7-8 hours of sleep per night is essential during flu & cold season. Deep sleep is your body’s time to restore and rejuvenate. If you give it the time it needs to do this, then it is going to be more equipped to ward off sickness. I swear, whenever I find myself in a situation where I am sleep deprived, I end up getting some sort of illness. We really do need our sleep, so be diligent about it.

_ _ _

These are the practices and techniques I have incorporated into my lifestyle which have served me in keeping my healthy and strong. I invite you to try a few or all of these on and see how you fair this sick season. Good luck!

 

 

Fulfilled

Dear ones,

I recently published an article on Elephant Journal titled, “Fulfilled.” The piece details my experience in my recent career transition and the discoveries that came out of that time. I was lucky enough to work on the article with one of the publishers at Elephant Journal and I am very proud of the final product. Please read the article when you have a moment.

You can find “Fulfilled” here: https://www.elephantjournal.com/now/fulfilled/

Making Waves

 There is a quote that I once read which I come back to time and again when I am in need of a reminder about my own abilities and worth. It reads:

“Your thoughts and words are like stones dropped into still waters, causing ripples to grow and expand outward. The power you have to make impact on the world is far greater than you could ever imagine.”

Further exploration and interpreting of these beautifully strung together words leads to the discovery that each and every one of us is an incredibly powerful being with great potential to spark change and manifest good. We all come with our own unique strengths and sets of gifts, and when we believe in ourselves we can use those strengths and gifts to make ripples, even waves, for the greater good. You alone have the ability to do wonders.

            Allow me to craft a simple example to help illustrate the potential power you hold to create good and have it ripple outwards towards growth:

            Imagine you are at a coffee shop. You walk up to the cashier to order your coffee. The barista manning the cash register has had a tough morning; they are anxious, tired, and weary of the abrasiveness of customers rushing through the morning hours. Upon your turn at the register, you pause, you greet the barista a good morning, you ask them how they are doing, you smile at them, maybe you even joke with them; you provide a much needed friendly interaction filled with warmth and kindness. Now feeling acknowledged, seen, and treated with due respect, the mood of the barista is elevated. In turn, they are  better able to serve more customers throughout the day with that same kindness and warmth, and all of those customers may now go forth and perhaps spread even more kindness and warmth. By simply being friendly, respectful, and treating everyone as your equal, you have quite possibly elevated the energy of dozens throughout the day.

            The above scenario starts on a small scale and becomes larger as the momentum catches on – the stone is dropped, the ripples spread, and the waves formulate. This can happen on even grander scales as well. Consider the following scenario:

            You are on the phone with your friend. In this conversation, you tell your friend something they deeply needed to hear – a poignant piece of truth, a broader perspective, or any other message that ends up resonating with them. This friend also happens to be a teacher. Your friend-teacher goes to their class and in their lecture relates that very something you told them to their students. This message deeply resonates with several students. Those students then go forth and apply that message to various aspects of their lives and in turn that message and the actions it invokes impacts more circles of people. Perhaps, maybe one of those students holds onto that message for years to come and eventually inspires them to do something great that ultimately benefits many people.

            Something similar to this could indeed happen, and it could happen because you dropped that something – that stone of truth, wisdom, righteousness – into a calm ocean surface and made giant waves with it. So you see, your words and actions have huge, enormous potential for growth and greatness.

            Furthermore, your simple thoughts have large potential too! Thoughts are not merely thoughts, they are vibrations of energy. In some schools of thought, it is believed that through the power of focused thought, we can connect and create. Have you ever had a friend call you and express that they had been thinking about you shortly after you had been thinking about them? Somehow, your energy of your thoughts were connecting with that friend and prompted action that brought you further connection with one another. Have you ever been going through a difficult time and had friends and family tell you they were keeping you in their thoughts and prayers and you actually felt their intended thoughts and wishes? Or vice versa, have you ever intentionally sent someone thoughts and prayers when they were going through a difficult time only to later hear that they felt supported by you within that time? Here again, our thoughts are intentionally being sent out, being received, being processed, and sparking connection.

            This is not to say that simply thinking positive, happy thoughts is enough to promote change and harmony within our world. Using our voices and taking actions are of the utmost important within our societies and within our own circles of family and friends. Your thoughts, however, are powerful tools we also have access to for changing and creating.

            Often, it is far too easy to doubt ourselves, to think ourselves too small, to believe that we are unable to make real and true impact in our time here on earth. The truth is, however, that we are each powerful beings with every ability to touch this world in small and big ways. All you have to do now is to believe. So moving forward, believe in your worth, believe in your strength, believe in your power. Think, speak, and act. Go on and make waves.

Choosing Life Over Loans

I recently read a brilliantly written article by Lee Siegel entitled, “Why I Defaulted On My Student Loans”. In summary, Siegel recounts her choice to not pay her student loans back in order to continue living a full life that was not solely based on making money, paying bills, and dying at the end of it all. She calls out how, unfortunately, our society often looks upon one who is in debt for their education, and not doing all they can to pay their loans back as soon as possible, as someone who is irresponsible and displays a lack of good character. She argues, however, that building good character in the eyes of others requires actually living and enjoying life, seeing and experiencing the world, and nurturing relationships with others. The article is very thought provoking, and I agree with much of what she says. Take a read here: http://mobile.nytimes.com/2015/06/07/opinion/sunday/why-i-defaulted-on-my-student-loans.html?referrer&_r=0

You see, I myself have a decent amount of student loans to my name, along with 42% of my generation, and so Siegel’s article speaks to me on many levels. Now, to all my family members and close friends, please do not fret; I have no intention of defaulting on my student loans. Though, I also do not plan to work myself into unhappiness and depression over said loans. Some would argue that the wisest course of action would be to put my head down, work myself to the bone, all the while turning down opportunities for rewarding life experiences, until I have managed to pay back my loans. Maybe then, after I have paid back said loans, can I then decide to begin truly living my life. Personally, I don’t find this a wise course at all. Continue reading

Hydration, Hydration, Hydration

It’s summer and that means the sun stays in the sky longer and the temperature in the air grows warmer. All this extra light and heat gives us more time to spend outside and in the ocean or the pool having fun, but it also means that our bodies will be needing greater amounts of hydration.

Our bodies recognize that we are in summer because of the seasonal shifts that happen around us, and to compensate for the greater exposure to light and heat our bodies release more water in the form of sweat to keep us cool. You might recognize yourself sweating more when you are exercising or merely outside walking; but what you probably don’t notice is that you are also probably subtly sweating more in your sleep and throughout the day in general. This is natural and this is good; your body is doing its job in making sure you do not become over heated. However, it needs your conscious support to keep it hydrated.

Staying hydrated comes with a whole bunch of benefits. Some of those benefits are:

  • Weight Loss & Weight Regulation
  • Higher Amounts of Energy
  • Memory Loss Prevention
  • Fresh & Glowing Skin
  • Stronger Hair & Nails
  • Healthy Digestion
  • Healthy Function of Kidneys
  • Aid of Natural Detoxification Process
  • Good Joint Health

All good things right?! So you see why staying hydrated is so important to your overall health.

water-791235_1920.jpg

Now, here are some good tips to making sure you stay hydrated throughout your day:

  • Drink a large glass or bottle of water in the morning to replenish your system after the extended period of time in which you aren’t hydrating because of sleep.
  • Drink an 8 ounce or more glass or bottle of water within a 2 hour period, every 2 hours.
  • Drink coconut water when feeling extra dehydrated to also replenish electrolytes. Great for post-workouts!
  • Get hydration from your food!
    • Straight water is not the only way your body can receive the hydration it needs.
    • Your digestive system will extract water from the food you eat, so eat more of the following water rich foods throughout the summer:
      • Watermelon
      • Peaches
      • Grapes
      • Berries
      • Tomatoes
      • Cucumber
      • Carrots
      • Celery
      • Lettuce and Greens
      • Zucchini & Yellow Squash
    • So as you can see, staying hydrated can taste great too!

colorful-1846051_1920.jpg

Now we all know how important hydration is, how great it can be for us, and how we can all be mindful is staying hydrated.  So drink your water and eat your water rich foods and  go forth, soak up the sun, work up a sweat, and have fun!

Warrior Yoga Class

Whilst traveling around majestic Scotland this past October and learning more about the country’s rich history, I was once again inspired by the idea of “warrior”. The ancient peoples of Scotland were fearsome warriors who were nearly unbeatable when they united behind a cause and when they felt earnest conviction for a mission. Many other cultures have given history strong warriors as well that have carved pieces of history. The mental image of a powerful warrior, working to defend, to make change, and stopping at nothing to see justice done is riveting, but also thought-provoking. What if we harnessed some of that warrior determination, stamina, energy, and dedicated it towards the causes and missions that are important to us in our lives?

Now, before I go further, let me disclaim that I am not by any means suggesting we should all become traditional warriors like the ones mentioned above; we should practice ahimsa (non-violence) as much as we can –always if we can. What I mean to say, however, is that we could take that same ferocity of a warrior and apply to our individual and group missions in life. We could use that warrior fire to fuel and to manifest change and positivity in our world. Truth be told, we may need to be our most “warrior” selves now more than ever.

Continue reading

Healthy Food Swaps

Another year, another bunch of resolutions to be healthier! At this time of year, I know that many of you are researching ways in which you can make more healthful, fitness forward decisions. I’ve published several posts to help you with this: “Moderation – Balance – Lifestyle”, “Quick Health Tips”, and “8 Things Fit People Do”. Today, I publish another! This post is all about healthy food swaps; foods you can substitute in for other foods that are on the leaner side. So here we go!

Continue reading

“Conscious Cooking” from Daily Om

I recently read a wonderful thought passage from a book called Daily Om – Inspirational Thoughts for a Happy, Healthy, and Fulfilling Day by Madisyn Taylor. This book is filled with hundreds of 1-2 page messages to inspire to thought, reflection, and ultimately you taking better action to be a happier person. I have made it a practice over the last quarter to read 1 passage in the morning and journal any quotes that I find particularly meaningful, as I suggest to you in my previous post “A Good Morning”. I have definitely found myself reading messages that seemed to be meant for me on that day. Click the link above to purchase of Amazon; I strongly recommend purchasing it and soaking up its inspiration.

daily-om

Anyway, the other day I read a passage entitled “Conscious Cooking”. In summary, the message is that it is important to take time with our food. It is primarily about the preparation of food and how we can truly affect our food with energy as we prepare it. It makes sacred the act of cooking a meal and when we can appreciate that every meal becomes nourishment rather than a means to an end, and every meal becomes a bountiful feast. Not enough people, especially in this country, value food for its own brand of magic. Preparing food is a vital part of daily life. We are meant to spend time with our food as it is at once a necessary part of human life AND one of life’s greatest joys. This message capitalizes on that and it speaks to me loud and clear. Take a read!

Continue reading

How to Not Lose It This Thanksgiving

It’s that time of year again, Thanksgiving is upon us and ready to kick off the holiday season! I love Thanksgiving for all that it is: a time to gather with friends and family, practice gratitude for the big and the small, and of course, a time to feast! Thanksgiving is the tastiest of holidays, and I embrace every part of a traditional Thanksgiving meal; and I am definitely not the only one who loves this feast so much.

24304 Betty Crocker's Guide to Your First Thanksgiving

Unfortunately, I have found that many people harbor a great deal of anxiety around this meal because of its nature of being much heavier than we are used to eating on a normal basis. A lot of people feel that the indulgences of a traditional Thanksgiving meal are detrimental to their weight and shape. Furthermore, many people see Thanksgiving as the start of a generally feast and treat heavy season, and that it might be easier to simply give up on trying to maintain healthy weight, shape, and eating practices by indulging from Thanksgiving on through New Year’s, all the while beating up on themselves mentally and emotionally the entire time about any bodily changes that may occur.

I have been someone who has over indulged on Thanksgiving, hated myself for it, then threw in the towel for the rest of the holiday season, continued to over indulge, and treated myself poorly in my mind the entire way. This is not healthy and it truly does not serve anyone. People, we celebrate with food. We should be able to enjoy that food. And there are ways to enjoy that food without undoing our “gains”. I’ve said it before and I’ll say it again, it’s all about moderation. If you can practice moderation in the treats and feasts that arrive with and after Thanksgiving, you can feel fulfilled in partaking in the tasty joys of the season without undoing your shape and treating yourself unkindly for it.

So, I wanted to give you a few tips for “How to Not Lose It This Thanksgiving”; how to not undo your healthy eating completely, how to not undo your shape, and how to not undo your mind by being mean to yourself for enjoying your life!

Give yourself permission to eat and enjoy –

cheers

It’s Thanksgiving. This is a time to indulge a bit, eat more carbs, eat more butter, and the like. Premise yourself to eat these foods and allow yourself to savor and enjoy them. Give yourself permission to be present when eating the meal without worrying about the consequences, because really there are none.

Exercise –

JohnnyNewnes-12.jpg

Try and get some type of movement and sweat in. This will allow your body to use some of the food that you do eat to replenish excess spent calories and to restore your muscles. Plan on the exercising the following day as well to give yourself a burn after you’ve indulged.

Eat Breakfast and Snacks –

frittata

A lot of people make the mistake of starving themselves before Thanksgiving dinner. This is wrong for a couple of reasons: 1. You are going to feel even hungrier when you sit down to eat the feast, so you are probably going to eat even more and 2. Your body goes into starvation mode after not eating for more than 4 hours, so when you do eat at Thanksgiving dinner, it is going to store the excess calories as fat because it is concerned it isn’t going to be fed again for a long time. It is better to have a healthy breakfast and some snacks leading up to the feast so that your metabolism stays active and working. Try my Frittata for a protein and vegetable packed breakfast and snack on vegetables and hummus leading up to dinner.

Have a bit of everything –

Homemade Turkey Thanksgiving Dinner

Make a plate with all the Thanksgiving foods. Don’t avoid anything, don’t overload on anything. Simply serve yourself a few bites worth of each Thanksgiving dish. Then eat slowly and savor each bite for the different flavors that they offer.

Allow yourself some seconds –

seonds

It’s common place to have seconds at Thanksgiving, right? Of course, this can quickly turn into a whole second heavy meal. Rather than filling up your plate again, simply allow yourself 2-3 more bites of 2-3 of your favorites rather than each dish. For example, my favorites are stuffing, yams, and green bean casserole, so I will allow myself 2-3 more bites worth of each of those dishes, but pass on additional turkey, cranberry sauce, potatoes, etc.

Small Slices of Pie –

pie

It isn’t Thanksgiving without pie; you just can’t skip it. And typically, there are 3-4 pies at a Thanksgiving feast. Rather than having a slice of each, have small slices of each so that when you put them all together, it really is just like 1 normal serving slice of pie. This way, you get all the flavors of the different pies, but just the calories of a normal slice.

Hydrate –

Hydrate.gif

Staying hydrated before and after the meal really helps. If you are hydrated before the meal, you are likely to be less hungry and therefore desire to eat less. If you hydrate after the meal, you are helping to combat your body’s reaction to the higher amount of sodium you’ve just in took which will help to minimize bloating.

Give Thanks –

heers.jpg

This is the point of Thanksgiving; we feast and we give thanks. Instead of focusing on the indulgence of the food, focus on why you are sitting down to eat that food and how that food is part of a celebration of recognizing our many blessings. As long as this is the main focus behind your meal, it makes it that much easier to enjoy it and then move on from it peacefully.

So those are my tips for how to not lose it this Thanksgiving! Remember to sip, savor, and enjoy! Happy Thanksgiving my friends!