Greetings!
January 15, 2013
I always like to listen to New Years resolutions at this time of the year. Sure, there are ones that are automatic, such as losing weight or quitting smoking, but every once in a while I find one that is unique.
Over time, I have massed quite a collection. Someone asked me recently, "If you were going to make a Top Ten List of New Years Resolutions, what would they be?" I thought it would be a great idea for a newsletter.
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Healthy Resolutions for 2013
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Happy and healthy new year!! It's really easy for most of us to say this to others, but so many of us don't follow through with what we wish for others for ourselves. How about taking this time to wish yourself a happy and healthy new year? Better yet declare it: "I am onto a happy and healthy new year!"
I've decided to devote this newsletter to all of you who are really devoting yourself to becoming better and healthier in 2013! In my extensive experience of helping so many people get well, there are ten things that will improve your health and wellness this year and every year.
Cross Crawl Exercises
3 minutes per day is all you need. It helps to keep the nervous system healthy by connecting the right and left hemispheres of the brain. There are many types which you can Google, but I will go over one.
Stand up and bend your left knee, taking your foot off the ground about 2 inches and touch your right hand to your left knee. Then put your foot back on the floor. Follow this by bending your right knee and lifting your right foot off the ground, and touch your left hand to your right knee. Go back and forth= right hand left knee, left hand right knee. Do this for three minutes.
Drink 12 Ounces of Water As Soon As You Wake Up
This helps balance cortisol levels (the major stress hormone) and helps to stimulate growth hormone. It also may help with bowel movements. It is always better to drink away from meals because drinking with meals dilutes our digestive juices, so we don't absorb our food as well.
Whenever I go out to eat with people, they look puzzled that I don't drink anything with my meal. This is why :)
Deep Breathing Exercises
There is a reason our lungs were designed to hold a nice amount of air. Even if you devoted 10 minutes per day to inhaling deeply and exhaling deeply this will improve your energy and reduce anxiety. Breathing has a powerful effect on our nervous systems, our mind, and our entire body. Even better learn the alternate nostril breathing technique used in yoga (pranayama breathing) It has been studied to reduce anxiety, help with sleep, calm the mind and reduce stress.
Make Manifesting Lists
I believe that we have the power to create and manifest our lives. I always make lists of what I want to create in my life. It is consistently things that I truly believe I can attain, which is anything! Do not write, "I want...so and so" My lists declare as if I have it already such as "My perfect situation has this or that." Spend time visualizing what you want as if it exists. Have fun with it!
Years ago, before I started my practice, I made a list of the perfect office space, the perfect techniques, etc. and would visualize it all and it all manifested in my life. We are all creators of our lives. Don't doubt your own power - ever!
Try Something New
Get out of your comfort zone. Is there something you have always wanted to try but the only thing that kept you away was fear or laziness? Last year, it was Zumba and oil painting for me. I walked into that Zumba class the first time and was quite intimidated. Many times the entire class spun around and would be dancing facing me, while I was supposed to be facing the other way.
I am happy to say, now I can shake it with the best of them. Oil painting, I've done one painting and thank goodness it is quite forgiving :)
Do a Rampage of Appreciation
I learned this from the work of Esther and Gerry Hicks. Every day, I take 5 minutes and thank the universe for all of my blessings. There is so much we can be happy for even in a bad day. I generally will do it on my bike ride to work I say in my head "thank you for my partner, thank you for being able to help people, etc." Gratitude is so powerful. Thoughts have energy - people!
Move Your Body
How could I not put this in here. Whether it's yoga, which I think everyone can benefit from, (I've been practicing for 13 years) and believe it is so good for your body. Many people know vinyasa yoga, but there are many types. I discovered yin yoga two years ago on a retreat in Guatemala. I believe it can be the most therapeutic for anyone with chronic musculoskeletal problems.
You hold poses for three to five minutes. This allows ligaments, tendons, and the joint complex to mobilize as opposed to more muscular work in other types of yoga. Very few studios offer it, but if you have done some form of yoga, you can buy a DVD, which is easy to follow. Paul Grilley has a good yin yoga video.
Meditate
Meditation has changed my life. It has been proven to help with chronic pain, reduces blood pressure, insomnia, increases circulation, increases a sense of well- being and has many more positive effects on the body. Don't judge yourself when you do it. There is no right or wrong. Honestly, most of the time I sit and meditate, I am thinking about something I forgot to do, but I get some moments of no thoughts. Start with 5 minutes and be content that you are doing it.
Add in the Greens and Beets to Your Diet
If you are not eating kale, collard greens, parsley, Brussels sprouts, green chard, arugula, spinach and beets than you should. They are great detoxifiers and are anti-cancer. Make salads, roast or saute!
Forgive
"Holding onto resentment is like drinking poison and expecting someone else to die." I don't know who said this but there are many variations of this quote. It may have been Pema Chodron. Your emotional health affects your physical health. So, by forgiving someone you are actually making yourself healthier. Do it for yourself!
Do these 10 things and your life will change for the better. I look forward to seeing you all this year and continue helping you with your wellness goals.
Healthfully yours, Dr. Lou Granirer |
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