Women.  We are crazy creatures.  Some days we feel beautiful and confident while other days we feel ugly and inadequate.  We tend to really beat ourselves up on those bad days.

When you’re having an off day, even the little things get to you.  We all know we shouldn’t “sweat the small stuff” but sometimes that’s easier said than done.  The following 7 strategies will help you have fewer bad days (meaning MORE great days):

1. Focus on the things you LIKE in the mirror.  Let me tell you a little secret:  not one of us is getting any younger.  The aging process results in sagging skin, brown spots, wrinkles and more.  So quit examining every little thing on your body that you don’t like, and focus on something you do.  If you love your smile, then look in the mirror and give yourself a big grin.  It’s really good medicine.
2. Realize that mistakes are a normal part of life.  We all make really stupid mistakes.  When it happens to you, learn from it and get over it.  And if you owe someone an apology, be sincere.  There’s nothing worse than a phony apology.
3. Do something nice for someone else.  Send a card.  Pick up the phone.  Hold the door for a stranger.  It may seem like a small gesture to you, but I promise it will mean a lot to the other person.
4. Treat yourself the same way you treat your best friends.  The wonderful thing about best friends is that you love them unconditionally.  You don’t focus on their flaws; you cherish their friendship, covet their loyalty and appreciate the “package” that is unique to them.
5. Sleep an extra half hour.  An extra 30 minutes of sleep each night results in an extra 3 ½ hours each week.  Over the span of a month, you’ve gotten 2 full nights of extra sleep!  Everything seems better when you’re well-rested.
6. Allow yourself a day with nothing scheduled.  Turn off your phone, turn on some music and just be.  Do all those things you would do if you were on vacation—relax, read a book or simply do nothing.  It will be the nicest day you’ve had in a while.
7. Be you.  There’s only one of you, so be true to yourself.  If you have friends who think you should act or dress differently, they’re not really your friends.  There’s nothing more beautiful than just being yourself.

So the next time you’re having a bad day, reread this article.  And if you have some strategies that help you get through a rough patch, please share them with us!

Isn’t it time to start being gentler and kinder to yourself?

Molly

Discussions about whether or not to take supplements usually turn into heated debates.  Some experts believe you can get everything your body needs by simply eating the right foods.  Others believe our bodies need a little more help, especially after the age of 40, even if you’re eating a well-rounded diet.

In their book The Great Life Makeover, physicians Daniel Monti and Anthony Bazzan give their expert recommendations of which supplements to take for optimal health.  Their work at the Jefferson Myrna Brind Center for Integrative Medicine in Philadelphia has helped thousands of people live healthier and happier lives.  The following are their recommendations for daily supplementation:

• Multivitamin:  According to Dr. Bazzan and Dr. Monti, EVERYONE, regardless of age, should take comprehensive multivitamin.  Our bodies need higher amounts of certain essential nutrients than we can typically get from food.  And, certain medications can deplete the body of certain nutrients which can lead to deficiency.

Proper supplementation can actually help overcome bad genetics.  We all have good genes and bad genes, but the right supplementation (coupled with a healthy lifestyle) can help you turn ON the good genes while turning OFF the bad ones.

For example, women have both good and bad estrogen.  The good estrogen protects you while the bad estrogen may cause various types of cancer.  Certain supplements can increase the good estrogen and decrease the bad estrogen which can help you in the fight against a family history of estrogen-dependent cancers.

If You Are Over 40:

Probiotics:  Your gut is home to more than 100 trillion different microscopic organisms. And like your genes, you have both good and bad bacteria. The good bacteria are crucial for digestion, function of the immune system, production of vitamins and for keeping bad stuff (like fungi and yeast) in check.

Some people only take probiotics when they are taking an antibiotic.  Since antibiotics kill off the good bacteria along with the bad, they can wreak havoc on your body.  By taking probiotics daily, you’re not only improving the health of your gut, you’re fighting off unwanted inflammation and improving the function of your immune system.

Omega-3 Essential Fatty Acids: Essential fatty acids are just that—you can’t live without them.  Omega 3’s are the major component of the protective coverings (membranes) of the trillions of cells in your body.  They act as gatekeepers to keep the bad stuff out while letting in the good stuff.

If you think you get enough Omega 3’s in your diet, you should probably think again.  Omega 3’s are found in cold-water fatty fishes (tuna, salmon, mackerel, halibut & sardines), nuts, pumpkin seeds and some grains.  But it’s not healthy for you to eat too much of these types of fish because they tend to be high in mercury.  And unless you’re eating the skin, where the fatty acids are concentrated, you’re not getting enough Omega 3’s.

So take your fish oil pills!
If you don’t like the taste, put them in the freezer. If you’re a vegan, flaxseeds are a good source of Omega-3 fatty acids.

By taking a comprehensive multivitamin, good probiotics and essential fatty acids on a daily basis, you are building a strong foundation for a healthier you.  Other recommended supplements by these physicians include carnitine (for heart, muscle and brain health), Coenzyme Q10 (for heart health and male fertility) and creatine (for increased physical and mental performance).

It’s important to remember that a bad diet cannot be “fixed” by taking supplements.  Living a healthy life consists of eating the right foods, engaging in regular physical activity and embracing a wide variety of healthy behaviors (while shunning the bad ones).  These recommendations may not be for everyone, but I think they’re worth looking into.  Please consult with your physician before beginning any new regimen of supplements.

Stay Well & Smile,

Molly

Originally Published in  GlobalFit‘s GO! Newsletter

Stress.  People of all ages experience it and you just can’t get away from it.  Health issues, problems at work, the financial crisis, and everything else you worry about adds to your stress.  Unfortunately, it has become such a way of life that many people don’t even realize when they are feeling stressed.  It’s just always there.

If you’re feeling overwhelmed by stress, take a few deep breaths and read the rest of this article.  Don’t let stress get the best of you this year.  There are simple ways to combat stress, and of course, exercise (not valium) should be at the top of your list.

Why Exercise?

Exercise is amazing because it reduces hormones that make you feel stressed out (such as cortisol) while increasing levels of hormones that make you feel great (endorphins).  This instant gratification is why many people don’t want to miss their workouts.

Plus, exercise doesn’t make you sleepy (like Valium) and you can still drive a car!

Choose your activities wisely! 

Listen to your body and really pay attention to the way you feel after your workout.  You should feel energized and relaxed.  It’s like taking a deep breath and exhaling—it just makes your body feel good!  If that’s not the case, you need to re-evaluate your exercise routine.

If you’ve been doing the same workout for the last 10 years, it’s time to make a change.  Our bodies are not built to do the same thing over and over again. That’s why people end up with repetitive use injuries.  Just like food you eat, it’s good to mix it up; including a variety of new exercises (every now and then) will greatly benefit your current level of fitness.

Adding a Spin® or Zumba® Class to your weekly routine may be just what you need to burn more stress and feel really great.

Learning to manage stress through exercise is an important part of living your life to the fullest.  So get moving and chill out!

Be Fit,

Molly