Posts Tagged ‘Health’

Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.

  1. Talk with family and friends.

    A daily dose of friendship is great medicine. Call or writer friends and family to share your feelings, hopes and joys and ask them to share theirs.

  2. Engage in daily physical activity.

    Regular physical activity can relieve mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.

  3. Embrace the things you are able to change.

    While we may not be able to do some of the things we once enjoyed, we are never too old to learn a new skill, work toward a goal, or love and help others.

  4. Remember to laugh.

    Laughter makes us feel good. Don’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when we’re alone.

  5. Give up the bad habits.

    Too much alcohol, cigarettes or caffeine can increase blood pressure. If you smoke, decide to quit now. If you do drink alcohol, do so in moderation.

  6. Slow down.

    Try to “pace” instead of “race.” Plan ahead and allow enough time to get the most important things done without having to rush.

  7. Get enough sleep.

    Try to get six to eight hours of sleep each night. If you can’t sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep and life in general.

  8. Get organized.

    Use “to do” lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.

  9. Practice giving back.

    Volunteer your time or spend time helping out a friend. Helping others helps you.

  10. Try not to worry.

    The world won’t end if your grass isn’t mowed or your kitchen isn’t cleaned. You may need to do these things, but right now might not be the right time.

Source: Fight Stress with Healthy Habits

Tiffiny Marinelli, Energy in Motion LLC


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Our farmers produce more food than we need to feed America. Unfortunately, the generous supply of vegetables and fruits in this country is often taken for granted by many who have easy access to it. In fact, a National Resources Defense Council report finds that roughly 40 percent of all edible food produced in America is not eaten. Based on food and beverages thrown out, up to $2,275 is wasted each year by a typical family of four in this country.

Fresh foods make up most of the discarded food. The average American wastes about 20 percent of the vegetables and 15 percent of the fruits inside and outside of the home, numbers that are higher than the previous generation. Properly storing fruits and vegetables is important in getting the most out of your produce. Keeping heart-healthy produce fresh prevents waste and will help save money. Learn how to stretch your budget with this infographic.



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The warmth of the summer months beckon us to spend time with family and friends outdoors and away from work to enjoy these precious days of sunshine. However, there are challenges to maintaining our mental well-being when these days come. I would like to share with you some facts about working in the summertime, and how you can help your staff feel their best.

Spreading the hours around

A study noted in the Huffington Post found that 26 per cent are not using paid vacation days provided by their employer. The majority of those said it was because they felt they had too much work to do and taking time away would leave them behind in their work. Others are saving their vacation days for emergencies, and still others claimed to not want a vacation. By encouraging staff to take time away, even for a staycation, the benefits in creativity can be reaped when returning with a fresh view and feeling more relaxed. Time away also decreases burnout and subsequently can reduce symptoms of depression and anxiety.

Covering for others

According to CMHA Ontario, the summer months of vacation time can be a cause of stress for those filling in for others in their absence. Whether it is on the assembly line or in an office, taking on the job of another, often one that they may have little experience doing, can make those employees feel anxious and stressed. When personal life stressors occur during this time, the pressure at work can seem overwhelming. To make vacations work for everyone, discuss with everyone the upcoming workload so you can plan deadlines around vacation dates. Knowing who is on vacation and when will also help you plan your projects. Ensure staff that is covering for others are clearly aware of new tasks and responsibilities, and check in to see how manageable the workload is while other staff is away.

Seasonal Depression

Seasonal Affective Disorder typically affects some in the winter months with shorter and colder days, but there are some individuals who are affected by depression in the summertime. Increased humidity is unbearable for some, who may stay in their air-conditioned home to avoid the heat, and are likely less active as a result. When it’s too hot to cook, many choose to eat out or order in and poor food choices are often made. Changes in routine and schedules can bring on feelings of depression, such as having bored school children or university students now at home. Financial strain with camp and entertainment costs is increased, as well as the costs of going on a destination vacation. Wearing shorts or bathing suits can increase feelings of poor body image, and may inhibit some from joining friends at the beach or poolside. Some signs of summer depression to look for in your staff could include difficulty sleeping, loss of appetite, weight loss or gain, and feelings of anxiety. One way to stave off symptoms of depression is to maintain physical fitness, so encourage employees to use their employee discount at the air-conditioned gym, even for the summer months. Another way to maintain mental wellness is to stay connected, so hosting a BBQ for staff to enjoy each other’s company outside of the workplace and engage with each other in a social environment helps build camaraderie, minimize isolation and enhance work relationships.

I hope you take the time to enjoy your summer, with your co-workers, family and friends!

via Keeping Your Cool in the Workplace this Summer — Charles Benayon


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stk134391rkeBack pains, eye strain, wrist problems…the modern work environment has a whole host of health issues built into it. Without having the right office setup, you can find yourself suffering from aches and pains that can make the workplace feel unbearable. The wrong setup can cause stress, aching and physical pains that may lead to irritation and even serious health issues. The good news? A lot of these issues can be fixed simply, easily and without much effort at all.

Office ergonomics is the focus on how to make your work space more efficient, by changing the physical aspects that may be holding you back. Here are some basic changes you can make to ensure a more productive workday and less at home pains.

Your Wrists

People have funny ways of holding the mouse and even stranger ways of typing. There’s nothing wrong with being unique, but improper form can cause wrist pains and even carpal tunnel. Try keeping your wrists and forearms straight while typing and keep your wrist slightly elevated while using the mouse, so it isn’t angled. If possible, consider buying a mouse with a wrist rest.

Your Back

I’m sure your mother at some point told you to sit up straight. Throughout a long work day it may be difficult, but good posture is key to keeping your back healthy. If you are able to, adjust your chair so you are sitting with your back straight, your legs 90 degrees and your feet flat on the floor. This will help with back pains, feet pains and even keeping you more alert and active.

Your Eyes

Eye strain can become a major issue, especially if you are spending your entire day at your desk. Make sure your screen is about 20-30 inches from your face and you are facing directly forward towards it. If need be, adjust the brightness of the screen, as well as the contrast. There are certain software programs that can help with adjusting your screen for the time of day, which can be very effective with reducing the strain on your eyes.

Remember, strange and awkward angles may feel good for a few minutes, but in the long run, they may cause health issues. If you’re feeling restless, stand up every once in a while and move around a bit. Stretch and relax; then sit back down with your back straight, wrists straight and head facing forward. These tips may seem pretty simple, but they could be the difference between a productive day at work and a rough day with serious pains.

© 2014 Tiffiny Marinelli, Energy in Motion

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There are a lot of viable ways to get fit or maintain that optimal physique, but did you know that coconut oil could one of the best things you could use?  That’s right: the saturated fats that are found in high-quality coconut oil may actually increase your general health over time.  In a world where the average consumer is inundated with weight loss and health improvement options, it may come as a relief to some folks to hear that something as natural as coconut oil could make all the difference.  While certain folks hear the word “coconut” and picture sunny beaches and tropical drinks, others are hearing the same term and instead becoming reminded of its incredible health-related properties.

The Truth of the Matter

You may have heard some bad things about coconut oil, but your source was mistaken.  If coconut oil were so bad for your health, then those cultures who have been using it would have some serious health problems.  The truth of the matter is: those who use coconut oil regularly are often healthier than those who do not.  Although the benefits may not be obvious to some folks, it is important to understand the value of a good source of saturated fats.

Coconut oil is typically classified as a “medium chain triglyceride” (MCT) which means that the fats within it are passed through your body relatively quickly.  In addition, these particular types of fats rush to the liver which turn the MCTs into a quick burst of energy for you as well.  At the end of the day this benefit could translate into a better working metabolism and ultimately a stronger body.

Other Benefits

Did you know that there are a lot more benefits to using coconut oil besides for simply improving your metabolism?  In reality, coconut oil contains robust amounts of omega-3 fatty acids as well. On top of that, coconut oil is great for cooking because it does not go through oxidation as quickly as other cooking oils.  The slow oxidation makes coconut oil essential to removing harmful free-radicals and other toxins from the body.  These combined properties make coconut oil a wonderful addition to any recipe and are vital to healthy weight loss and fitness management.

Can Coconut Oil help with Diabetes?

Okay, so coconut oil is great for weight loss and fitness, but it is any good for those people who deal with type 2 diabetes?  The answer is a resounding “yes.”  Because coconut oil is turned into energy so quickly, it has the ability to help people manage their blood sugar levels more efficiently.  Over time, users of coconut oil could actually see their insulin sensitivity reduced to surprising levels.

What else should I know?

In our attempt to become optimally fit and healthy we often turn to some pretty desperate measures – ones which ultimately leave our bodies feeling the brunt of those bad decisions.  Thankfully, there are remedies such as coconut oil to come to the rescue.  Using a high-quality coconut oil in your recipes can help soothe any indigestion, all while lessening those cravings for sweets you may sometimes get.

Contrary to popular belief, coconut oil is a spectacular ingredient that you would be wise to incorporate into your everyday diet.  Losing weight is one thing, but being able to improve your overall health in a simple way is essential to your longevity.  Be sure coconut oil is right for you by speaking with your doctor or a nutritionist for more information.

© 2014 Tiffiny Marinelli, Energy in Motion

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Benefits of Workplace Yoga ClassesIf you have heard of the movie, The Secret, you have heard of the Law of Attraction, as well. The Law of Attraction is not something that simple comes your way; you have to put a little effort into, as well.

The law of attraction states that every positive or negative event that happened with you was attracted by you. You may or may not buy that completely, however, I will say There are techniques that you can use in order to make the Law of Attraction work for you so that you can get what you want out of life.

Learn How to Meditate Using Creative Visualization

First and foremost, if you are interested in utilizing the Law of Attraction to its fullest potential, make sure that you begin each day with meditation. Meditation is important as it brings your focus toward what you desire and what you expect for that day. Meditation will increase brain power and have your mind at that relaxed state.

Creative Visualization is a powerful tool in creating the feelings behind the desire. It is not enough to just meditate on something you wish to attract into your life, visualizing brings it to life.

Creative Visualization takes it one step further by incorporating the feelings you are feeling as you see yourself.  It has been successfully used in the fields of health/wellness, fitness/exercise,  education, business, sports, and the arts for many years.

As you embrace the feelings of joy and happiness, you will see that more joy and happiness will enter your life. Creating visualization makes this happen by using your emotions as triggers.

Learn the Art of Being Grateful

Being grateful means truly understanding how much we already do have without asking for any more. When you are in a state of gratitude, so many more things to be grateful for come our way.

Take a look around you, there is so much to be grateful for, but you need to stand up and take notice. When you start to understand the simple blessing such as butterflies or flowers that envelope your life, you will feel more joy. Once you feel more joy, you will manifest more joyful events in your life.

Write Your Own Thoughts

If you really want to get the most out of the Law of Attraction, then you must consciously control your own thoughts on a daily basis. Sometimes you must control your thoughts on a moment-by-moment basis.

If you find yourself going into negative or self-sabotaging thoughts, you need to take responsibility in several ways.

  • Think positively
  • Concentrate on all that you are grateful for
  • Give yourself positive affirmations

Focus as often as you can on what you DO want rather than on what you don’t want. For example, if you want to be healthier, or lose 25 pounds, focus on the results and the solutions you would like to see.

Start creating your thoughts to show up as you wish.  Remember, this is the first day of the rest of your life.  Focus on joy, happiness and success.  Start creating your own victory!

© 2014 Tiffiny Marinelli, Energy in Motion

Further Reading

How to Eat Mindfully: Learn to Appreciate Every Bite

How to Find Your Exercise Motivation



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Working Out BWThe fresh start of a new year inspires lots of people to make New Year’s resolutions. Some of the most popular wellness resolutions include losing weight, exercising more, dieting, quitting smoking and stress reduction. Here are some tips to help you stick to those resolutions for 2014:

  1. Find Your Motivation. Make sure you REALLY want to make the change. What is your motivation for making a change? Don’t just do it because someone else told you or you need to fit into a new dress. Find your intrinsic motivation and you’ll be more likely to stick with it. Maybe you want to lower you cholesterol or reduce your risk for cardiovascular disease. Only when you feel this intrinsic motivation, this reason inside of you with the true desire to make a change, then your chances to succeed are high.
  2. Set Goals. You must break the old habits and replace them with new ones. Instead of a rush of activity in a one-time effort, consistency is the key to success. You need to do things regularly to achieve challenging goals. Make a realistic plan to reach your goals. Resolutions are really just annual goals. But like all goals, they should be SMART: 
    • Specific- your goals just identify exactly what you want to accomplish in as much specificity as you can muster.
    • Measurable- as the old adage says, “you can’t manage what you can’t measure.”
    • Actionable- every resolution should start with a verb (e.g., “quit,” “run,” “finish,” “eliminate,” etc.)
    • Realistic- you have to be careful here. A good resolution should stretch you, but you have to add a dose of common sense.
    • Time-bound- every resolution needs a date associated with it. When do you plan to deliver on that resolution? It could be by year-end (December 31) or it could be more near-term (March 31).
    • With SMART goals, you now have a visual reminder of your plans and a way to measure your progress.
  3. Make Your Plans Public. Tell your family and friends what you are committed to achieving. If you’re accountable to someone else for your work, you might be more likely to stick with it. Better yet, find someone with similar resolutions and buddy up. A co-worker or friend who is interested in going to the gym will often make it more likely that you both will go.
  4. Measure Your Progress. Measurement allows you to visualize your progress. It will give you something to look back at and be proud of. If you have a feeling of accomplishment towards your goal, you will most likely continue to strive. Even if each day’s effort doesn’t feel like much, it adds up to a big change.
  5. Reward Your Success. Rewards are a great motivation to keep going so celebrate the good stuff you’ve done. If you’ve reached a mini-goal or you’re stuck with your resolution for a month, treat yourself to something special. But, try not to use food as a reward.
  6. Don’t Give Up. Be ready for setbacks along the way. Nobody’s perfect. Forgive yourself and get back on track as soon as you can. Plan ahead for how you’ll deal with setbacks so you won’t be surprised if it happens.

Sticking with your New Year diet resolutions in 2014 can be easier when you have a plan. Use some of these tips and strategies to stick with your New Year diet resolutions in 2014 – and beyond!

Happy New Year! …Tiffiny

© 2013 Tiffiny Marinelli, Energy in Motion LLC

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