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Stretching

3/18/2019

Is a good stretch even necessary? Isn't that why we rest at night? To let everything rest and reset for the next day?

We need to stretch because the human body (and everything else) is constantly being pulled towards the earth’s center with gravitation. So the bones and muscles are being compressed slightly all of the time. That’s why it feels so good as kids to jump up and down. We free up the compression and loosen up the spaces between the joints. We just know it’s fun!

As adults the weight and pull is heavier so we may suffer from stiffness or lower back aches from time to time. The more we sit, the more compression in the spine. Yoga and walking with long strides help to stretch out the body. After an intense workout with weights or cardio we should stretch out. We should practice breathing, long and slow, even breaths through the nose, to get the body ready for stretching. It doesn’t have to take a long time.

After my hikes with my clients or friends we hang our torsos over our legs, folded in half. We just hang and sway a little bit from side to side. This relieves the pressure on the lower back and loosens up the hip joints. The neck feels especially good when hanging out like this. Our heads are heavy!

A yoga class of any kind is a great purposeful stretch for a longer period of time. Usually yoga loosens up and relieves the body parts from the gravitational pull from the earth.

If one has access to an inversion table, it also reverses gravity for a little while. I suggest 5-10 minutes daily.

I hope this helps you, dear readers.
Sincerely,
KJ Landis
-Author and Creator of the Superior Self series
-CPT, CFI
-Nutrition Educator

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10 Top Health & Wellness Trends this 2019

3/11/2019

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10 Top Health & Wellness Trends this 2019
This article first appeared on MadebyHemp.com. Guest post by Justine Lopez and her team. She has reached out to me to share her research and writing skills!

2018 was a year when most of the world focused on health and wellness in a more holistic manner: both physical and mental wellness. And it is beginning to look like 2019 will be a glorious continuation of what we have been opening our minds up to in 2018. So what can we expect to see in the health and wellness sphere in the rest of 2019?

1. AyurvedaThe 5,000-year-old health system, Ayurveda (in Sanskrit means “knowledge of life”) was responsible for a lot of health movements in 2018. Perhaps the most familiar of which would be the ketogenic diet. Ayurveda is an old system of medicine that incorporates plants and animal products, particularly fats. The practice of Ayurveda involves using fats both for consumption, meaning eating fats like ghee, and external use, like oils for the skin. The practice connects both mind and body in bringing about wellness. There is a focused intention upon usage and the resulting improvements.

2. More Plant Based Alternatives2018 saw the rise of plant based food, a whopping 23% rise in sales. Gone are the days when the choices we had regarding plant based food were TVP and tofu. Now it is beginning to look like there will be a huge movement in the plant based fish sector. Expect your local Whole Foods aisles to have more plant based fish flesh choices. The plant based fish movement stemmed from the awareness of people of the negative impact of over fishing has on our environment.

3. More SleepA lot of people, students and workers alike, are severely lacking in sleep. In the coming year, we will have a better understanding of our circadian rhythms and the effects of melatonin and cortisol upon our sleep patterns. If these two hormones get out of whack, our circadian rhythms will be thrown out of their cycles and our sleep gets messed up.

4. CBD OilThe past few years has seen a massive rise in popularity of CBD oil. Despite its being taboo in certain circles, Whole Foods Market’s projection predicts that CBD oil will have an even higher spike in popularity for the rest of 2019.

Expect that in the coming year, we will be learning more about the endocannabinoid system or the ECS. This is a major bodily system which compounds like CBD and other cannabinoids interact with. We have seen how CBD oil has helped manage anxiety and we’ve marveled at its anti-inflammatory and anti-seizure effects. Cannabis might also help with setting our sleep pattern straight. It most certainly helps with keeping a lid on anxiety and stress.

5. Eco-consciousness
More and more people are becoming aware of global warming and the dire situation the Earth is currently in. Expect that in the rest of 2019, the strong rise of the eco-friendly movement will continue. It is predicted that the use of single use plastics and other single use items will see a further decline and the BYOB (bring your own bag) movement will continue to become more popular. The rest of the USA needs to catch up with Northern California, where one is charged a fee for using the store's bags.

6. Mental HealthThis year, mental health continues to be given its due importance. People are now realizing that in order to be physically healthy, you need to think about your mental health as well. Hemp based products (like CBD oil) has become a more popular alternative to the usual stress medications. It is predicted that 2019 will see the continuation of this mental health trend.

7. Oat milk
Is oat milk the new soy? This year, sales have grown by an impressive 45%. Lactose averse people have found a good alternative to dairy and soy milk and the rise of its popularity does not seem to be ending soon. Grab yourself a bottle of oat milk this 2019 because it looks like they will be flying off the shelves, still.

8. MCT oilAside from CBD, 2018 brought MCT (medium chain triglycerides) oil into the spotlight. This oil is odorless and colorless and stays liquid at room temperature. Putting MCT oil into your coffee, making it “bulletproof” is a good way of boosting your energy. Expect to see MCT become even more popular for the rest of 2019 as more people become aware of its benefits.

9. Body PositivityThanks to Rihanna and her Fenty brand, body positive feelings and actions moved from the fringes to mainstream. Body positivity saw a rise in popularity in 2018 as more and more people focus on loving their bodies instead of shrinking them to fit into the molds that social media and media in general promoted. As more people shift their focus to mental health, this 2019 will see an even bigger rise in the body positivity movement.

10. Hemp based productsAside from CBD oil, hemp based products have found their way into our lives from our beauty products, to our food. With the 2018 Farm Bill already signed into law, hemp based farming will be legal nationwide. Expect that in 2019, there will be more choices in hemp based products.

This article first appeared on MadebyHemp.com. Guest post by Justine Lopez and her team.

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Procrastinating Kids

3/4/2019

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Moms and dads know a thing or two about procrastinating kids. We used to be kids too! I'm a momma of 2, Sage is my girl, age 14 and Golden is my boy, age 18.

When they were little we would put music on for teeth brushing and getting dressed. It would be a mixed cd, so like musical chairs style, about 2 minutes of their favorite pop/hip hop/r and b/or kids fairy tale music. We would always have them choose their clothes the evening before and lay them out flat on the floor so they would be a willing participant all the way through the process. I found this stepped up the pace too.

Now that they are older and change clothes three times a day to look cool for their friends, constantly check themselves out in the mirror, etc., the challenge to get moving is sometimes harder for my husband and me. We have somewhat fixed this by having them responsible for choosing their own veggies and fruits for their morning smoothie. Golden and Sage are also responsible for packing up the pre-made salad, sides and water bottle for lunch. This tactic gets them out of the bedroom and bathroom faster. Also, we have a points chart on the wall. If they do activities above and beyond their normal duties of being a kid in a family, they receive points worth money. If they help each other get ready faster (without being asked by a parent), help me do the dishes without me asking, help make beds, throw in a load of laundry in the morning, all without being asked, they are going above and beyond. They are focused, on time, and deserve to be acknowledged. This motivates them to not procrastinate as well. Finally, my son Golden just passed his driver's license exam. If he wants to drive to school and help me with errands and use the car, he has to earn the privilege. There's a dangling carrot there every morning!

Blessings,
KJ Landis

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Stretching

10 Top Health & Wellness Trends this 2019

Procrastinating Kids

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