Health and Wellness

LIFESTYLE PILLARS

Ever feel out of balance in your life?

Below you will find lifestyle suggestions designed to help you live a healthy, happy life.
lifestyle

Eat Healthy, Feel Healthy

Here are a few simple things we can change in our lives that will add more health an happiness! Avoid cooking microwave ovens. Avoid sugars and refined salt. Avoid water with chlorine and fluoride and instead use spring water or a good-quality water filter. And lastly slow down and chew your food well, 30 seconds per mouthful or more, until it becomes liquid.

Healthy Relationships, Healthy Life

Every good relationship starts with you. View everything and everyone you meet with gratitude. Keep peace as much as you can with as many as you can. Do your best to be on good terms with people. Learn to communicate well and communicate in a way that adds value and edifies. Learn to love people how they feel loved rather than how you would feel loved.

Hygiene

Scrub your body to clean and to increase your circulation. Scrub your entire body with a hot, damp washcloth morning and/or night and experience many benefits. Avoid chemically perfumed cosmetics. Think about it this way, if you wouldn’t eat it don’t put it on your skin. Go and purchase some natural toothpaste instead of using artificial colors and flavors.

Good Attitude

One of the most powerful thing you can develop for yourself. Give generously of yourself and your resources. Live each day happily without focusing on your problems.

Hum or sing a happy song every day. Have a sense of humor. Give thanks and appreciation before and after meals. Create a positive attitude and enjoy the process of becoming happier every step of the way!

Meditation and Exercise

Learn that meditation and exercise are so powerful for your wellbeing and overall productivity. If you understood the power and benefits of these thing you would learn to treat yourself to regular daily quiet time – study, pray, meditate; recharge yourself.

Order In your Body and Order in your Home

Keep your home in good order, including kitchen, bathroom, bedroom and living rooms. Have order, be clean, and create a space of love and warmth. Minimize Television-watching, or at least keep a good distance away from the television.

Richard Martinez

Transformation Expert

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WORKOUT IN TRAFFIC

Workout in Traffic! Don’t get stuck in an irritated zone but rather get toned!

1) Stress Reliever and body refresher. When traffic comes to a standstill, you breathe in, and then gently draw your navel towards your spine as you exhale. Repeat until traffic starts moving.

2) Gas Station Pump-Up: While fueling your car tone your abs and glutes by contracting and holding those muscles until your fuel tank is filled.

3) Strengthen your abs & core: As you sit there in traffic begin to squeeze your abs and   hold for 4-5 seconds than release. Take deep breathes as you repeat the squeezing and holding. By working on your core, you’ll strengthen and energize your whole body.

Summary Video Clips

Part 1 http://youtu.be/bIOIVrHEGLg

Part 2 http://youtu.be/5tgxHe5Elps

Richard Martinez

Transformational Expert

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WORK OUT WHILE YOU ARE AT WORK

1.- Upward Pushup: Put both hands against the desk or wall, and push against it while also pushing upward. The small motion activates and strengthens the large latissimus dorsi muscle as well as other back muscles. (This also works against a wall or counter top.) Do it slowly, keep muscles tight and repeat 5-10 times.

2.- If you have time for only one exercise, you should work the legs, since you’ll engage approximately 50% of the muscles in your body, makes sense right? Here is a way to do some squats it really easy and effective; Use your chair back, a tall filing cabinet or a doorframe to balance. Position feet hip-width, and about a foot back from your hands. Keep your body straight, and look straight ahead. Lower yourself very slowly until your hamstrings touch your calves. Try to keep feet flat, if it’s difficult for you just point you toes outward a little and it will make it easier. As you rise up, keep your heels down, your back straight and your chest up. Don’t let your lower back round or your chest cave in. Take between 10 and 20 seconds to go down and up. Repeat until at least 90 seconds have passed, or until your muscles give out. Never go all the way and lock the knees out. Remember to breathe.

3.- Seated Chair Twist to tone oblique abdominals and stretch the spine, shoulders and hips. Twisting also relieves hip and back pain & neck pain. Inhale, lift through the sternum, place your right hand on the outside of your left knee and the left hand on the armrest or behind your back, and twist. Keep both buttocks on the chair. Hold the pose for 5-10 breaths. Repeat at least three times each side.

Richard Martinez

Transformational Expert

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INTEGRATING EXERCISE INTO YOUR DAILY LIFE

Most know that exercise is one health principle that is essential to your success in life. I have had so many clients who knew this truth yet still exercise was not a part of their life.

Why is this?

One main reason I found is that most “want” to exercise but don’t really believe they “need” to. It’s when we take a “want” and turn it into a “need” that we will make something a priority and make it happen. The second reason is that most believe they don’t have enough time to exercise.

If you really want to make exercise a part of your life start by taking some time and making a list of all the consequences of not exercising will have in your life and also create a list of all the benefits of having exercise a part of your life. This will help you to take exercise from a “want” to a “need” and give you clear motivation to make it happen.

Now lets integrate!!!

1.-Try to exercise first thing in the morning. It even benefits the non-morning people! It’s only 15-30 minute that will provide a good energy for hours and if done on a regular basis it will have great impact on your overall health for years and years.

2.-This is an easy one to do! Just choose the furthest away parking spot and get in a few extra steps between your car and the shopping center. Easy practical thing you can do!

3.-Take a “walk break” whenever you can find the time during the day. It could even be on your break at work. Taking short 10-minute walks a few times a day will do wonders for your metabolism!

4.-Play with your kids! What, you don’t have kids? Play with someone else’s kids! Ha! This is great quality time for the kids and great activity for everyone.

5.-Simply choose the stairs over the elevator.

6.-Might not be too many more steps but choose a restroom that is the furthest away if you have an option.

Try to choose an active activity right after work. A walk, ride a bike, dance class, boxing class, yoga, or even gardening or housework is better than just sitting on the couch.

Walk, jog, do squats or stretch when you are waiting for dinner to cook, the laundry to finish up, or for your child to be finished with an activity. If you are intentional you will find a few minutes here and there to add one exercise in.

If you can’t seem to block out a chunk of time it is perfectly acceptable to break up your intense workouts. You want to have at least 30 minutes of cardio every day — but if you split that 30 minutes into three, ten-minute sessions you will find this more manageable. Find what works for you so you keep doing it!

Turn your daily chores & housework into exercise. When vacuuming try to use your arm, back and abdominal muscles to push the vacuum. When loading the dishwasher, maintain good posture as you are bending and straightening and keep your abs tight. Scrubbing floors, cleaning the bathtub, gardening, and mowing the lawn are great ways to burn some extra calories.

Strengthen your biceps! Carry the groceries to the car (or all the way home, if you’re walking distance from the store). Makes sure to get groceries double bagged.

Richard Martinez

Transformational Expert 

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10 REASONS TO EXERCISE YOUR BODY

Studies show that just 30 minutes of regular physical activity is needed to obtain the benefits of exercise. The number of health benefits attributed to exercise have surprised doctors. Research indicates that regular exercise can:

1. Stay young. Exercises such as a brisk walk or bike ride, amplify the amount of oxygen consumed during exercise. Improving your aerobic capacity, only 15 to 25% is equivalent to reducing 10 to 20 years of age. Aerobic exercise also stimulates the growth of new brain cells in older adults.

2. Reduce infections. Moderate exercise revitalizes the immune system temporarily as they increase the strength and ability of immune cells. That explains why people who exercise have fewer colds.

3. Prevent heart attacks. Not only does exercise raises HDL “good” cholesterol and lowers blood pressure, but studies have shown that healthy exercise also reduces arterial inflammation, another risk of heart attacks and strokes.

4. Relieving Asthma. New evidence indicates that the exercises of the thoracic part and breathing can reduce the need for inhalers in severe cases of asthma.

5. Control the level of blood sugar. Exercise helps maintain healthy levels of blood sugar by increasing the sensitivity of cells to insulin and weight control. A regular brisk walk can significantly reduce the risk of developing type 2 diabetes.

6. Protect against cancer. Exercise can reduce the risk of colon cancer by accelerating through the intestine digestion and reducing insulin levels. Also, it protects against breast and prostate cancer because it regulates hormone levels in the body.

7. Combat stress. Regular aerobic exercise reduces levels of stress hormones. For many people, exercise has eased depression as effectively as antidepressant medication.

8. Relieve hot flashes. Increase physical condition by walking or yoga improves mood and reduces some common symptoms of menopause like hot flashes and night sweats.

9. Improve men’s health. Pelvic exercises help prevent erectile dysfunction and growth of the prostate, a common cause of urinary problems.

10. Prolong life. Studies over many years have shown consistently to be physically active significantly reduces the risk of premature death in about 50% of men and women.

Richard Martinez

Transformational Expert

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THE MIRACLES OF GREEN VEGGIES

Green vegetables are the most commonly missing element in modern diets. Learning to incorporate dark green vegetables in the diet is essential for a healthy body and a robust immune system. When you nourish yourself with green vegetables, your body will naturally filer aside meals that hurt you. Green vegetables help you build your inner jungle and strengthen your blood and respiratory system.

Green vegetables are also highly alkaline food, which are beneficial for the people who live exposed to high levels of pollution in urban areas. The alkaline minerals in our bodies are used to neutralize the acidic conditions caused by the environment around us. Green vegetables help to replenish our reserves of alkaline minerals and continue filtering pollutants. The color green is associated with spring, the time of renewal, refreshment and vital energy. In Traditional Chinese Medicine, the green color is related to the liver, emotional stability and creativity.

From a nutritional point of view, green vegetables are high in calcium, magnesium, iron, potassium, phosphorus, zinc and vitamins A, C, E and K. They are loaded with fiber, folic acid, chlorophyll and many other micro-nutrients and phytochemicals . Though organic vegetables are recommended; eating non-organic vegetables is much better than not eating any at all! Some of the proven and potential benefits of eating leafy greens include:

  • Purifies Blood
  • Prevents cancer
  • Improves circulation
  • Strengthens the immune system
  • Help maintain a healthy intestinal flow
  • Promotes constant subtle energy through the day
  • Improves the function of the liver, gallbladder and kidneys
  • Eliminates congestion, especially in the lungs to reduce mucus

There are a variety of green vegetables to choose from, so find the ones you like and eat them often. If you get bored of your favorite, be adventurous and explore new plants that you’ve never tasted. Broccoli is an option that is very popular with adults and children. Also bok choy, collard greens, kale, cabbage, watercress, mustard greens, broccoli rabe, dandelion and other dark green leaves. Green cabbage is very good, raw or cooked, or in the form of sauerkraut. Arugula, endive, radicchio, lettuce, mesclun and wild herbs are eaten, usually raw; but they can be consumed in any creative way that you like.Spinach, chard and beet greens are best if eaten in moderation as having a high content of oxalic acid, which inhibits calcium absorption in these foods. However, rotating among a variety of green vegetables should not cause any nutritional consequence relative to calcium.

Cooking green vegetables

It deals with different methods, such as steamed, boiled, sautéed in oil, stir in water, cooked with very little water or lightly pickled (as in a pressed salad) Boiling the plants puts them chubby and relaxed. Boil them for less than a minute, so the nutrients in vegetables are not lost in the water. You can also take the water in which you cooked as a healthy broth or tea if you are using organic vegetables. Steam cooking makes them more fibrous and hard, which help you feel fuller for longer. This a good way to help control the appetite of those trying to lose weight raw salads are also an excellent way of preparing green vegetables. They are refreshing, cool the body and provide live enzymes.

 

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KIDS HEALTH AND DEVELOPMENT

As parents we want to raise our children the best we can right? But what does this “best” look like? For me this is what it looks like!

Here are 8 things that I think are so important for the health and development of our kids:

kids

1. A loving Covenant relationship with Parents
“Covenant” meaning everything you do and say you do and say with your children in mind. The things you do or don’t do affect and mold them therefore make a covenant that you will always love them with purpose and intention.

Parents who love their children with intention will be more effective in their parenting. Utilize every love language when loving your children. The languages being, “Touch, Acts of service, Words of affirmation, Quality time and Gifts (Gary Chapman- Five Love languages).

2. Water
Water is so important! A good way to know how much water should be consumed is by cutting their weight in half and put it into ounces. Example is a child weighs 30 pounds he/she should be getting at least 15 ounces a day. More if they are active which most kids should be.

3. Healthy Foods
Eating healthy foods is important especially at an early age because this is setting the tone for the rest of their lives. Get your kids to be comfortable around healthy foods. Get them involved in the preparation of the food with you. Yes, this might make you take a little longer but you are instilling important life lessons for you kids. It’s a great investment! Teach and train them which food It’s good for them and why. Make it fun for them!

The parents must example a healthy lifestyle too. You will train them intentionally or unintentionally, because they are always watching you. Whether you are purposely teaching them or not, they are learning from their examples, YOU.

4. Movement
If they are babies still and crawling, that crawling movement is important for their learning development. It causes the brain to work fully, using both hemispheres of the brain getting them to communicate together. I know we are tempted to just hold them or put them in their chairs all the time but please don’t do that! Put them on the floor and if they freak out get down on the floor with them & they will get use to it don’t worry.

Exercise helps bring oxygen to the brain. It does a lot for the brain even chemically. Do not allow your children to just sit in front of the T.V. or computer get them to move.

5. Sunlight
God created the sun and we are to be in it. We need it vitamin D. Sunshine produces better sleep, better bones, and better mood and is great for the body. Teach them to listen to their bodies. Teach them to get out of the sun when they feel their skin starting to burn. Teach them how important sunshine is for our lives.

6. Sleep
Sleep is so important for their growth. Rest creates better brain function and positive behavior. If your children resist going to bed you can make it a “time of connection”. Make it family time so it’s not like a punishment. I have noticed that once we settle in and relax my kids will actually share so much at that time of night when they are about to go to sleep, utilize it. If going to bed meant a time of connection with you they will be more excited to go to bed!

7. Joy/Hope/Passion
They need to know how to play! Most of the time it’s pretty natural of course but empower them in their playtime. They could have fun doing anything.

They love to do whatever we their parents are doing. Many times we communicate to them that some things are fun and others are “a drag”, “chore” or even a “punishment”. This is because we present them that way. Invite them to do things with us and teach them how to have fun doing it. This will set them up for success.

We can’t be too busy to do this; it’s a priority for us as their parents. Our job is to give them skills that will set them up to be independent, able to do things on their own without you telling them. That way by the time they are 18 years old the responsibility of life is nothing new to them rather something they have been intentionally trained to be able to handle and succeed in.

When we don’t give them these skills they get into 4th or 5th grade and begin to get projects and papers for homework, we get so surprised if they have trouble being organized, remembering things they need to do, finishing their projects & papers. We punish them and give them a nice speech about how they need to shape up. But the training all starts at home. The school education is to be a supplement not the primary source. It’s the parent’s jobs to teach and train their children.

8.-Fresh air

Many stay inside in the air conditioned air or heating & don’t get fresh air. They get recycled, dead, stale air. We all need fresh air. Open a window and/or take a walk outside. Open window by bed when you’re sleeping. Fresh air is good for us.

Conclusion

These are the 8 things that I think are important when it comes to the health and development of our children. Try them out with intention for a month and watch what it produces in the life of your child.

Richard Martinez

Transformational Expert

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COCONUT

Fruits That Should Be In A Pharmacy

“Every seed produces after it’s own kind”

Ounce for ounce, coconut contains even more saturated fat than butter—119 percent of your recommended daily intake, per cup. Still, it appears to have a beneficial effect on heart-disease risk factors. One reason: More than 50 percent of its saturated-fat content is lauric acid.

A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease.

Serving size: 1 cup, shredded (80 g), 283 calories, 7 g fiber, 3 g protein, 27 g fat, 12 g carbs, 60% manganese, 12% selenium.

Through observation you will find that there is a law or a truest truth that says, “Every seed produces after it’s own kind”.

If I plant an apple seed I will get an apple tree… pretty simple right? This simple but profound truth can be applied to many aspects of our lives. If I have negative thoughts what will those negative thoughts produce? Negative thoughts will produce negative talk/actions. “Seeds” of negative thoughts and talk produce negative actions.

If we speak out “seeds of negativity” what will we get in return? Negativity. Thoughts and words can be self-fulfilling prophecies because, “every seed produces after it’s own kind”.

If “seeds produce after their own kind” that means the “seeds” you plant today will be what you harvest tomorrow. Therefore we must learn to be intentional with our “seed planting”.

Apply this truest truth to your diet. Learn to see that what you eat as “seeds” that will produce something in your life. Depending on that “seed”, your life can either gain health and happiness or gain physical disease and inward emotional dis-ease.

Fruits are filled with life and filled with nutrients that encourage and support life.

If you would intentionally “sow” more fruits into your diet, it will produce a harvest of health and happiness.

Richard Martinez

Transformational Expert

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PAPAYA

Fruits That Should Be In A Pharmacy

“Every seed produces after it’s own kind”

With about a full day’s worth of vitamin C, a medium-size papaya can help kick a cold right out of your system. The beta-carotene and vitamins C and E in papayas also reduce inflammation throughout the body, lessening the effects of asthma.

Native to Central and South America, papaya is the best known source of papain—an enzyme so efficient at breaking down protein that it’s used commercially to tenderize meat.

Cut the fruit in half and scoop out the juicy flesh, or grind up the seeds and use them as a black-pepper substitute.

Serving size: 1 cup, cubed (140 g), 55 calories, 3 g fiber, 1 g protein, 14 g carbs, 144% vitamin C, 31% vitamin A, 13% folate

Through observation you will find that there is a law or a truest truth that says,

“Every seed produces after it’s own kind”.

If I plant an apple seed I will get an apple tree… pretty simple right? This simple but profound truth can be applied to many aspects of our lives. If I have negative thoughts what will those negative thoughts produce? Negative thoughts will produce negative talk/actions. “Seeds” of negative thoughts and talk produce negative actions.

If we speak out “seeds of negativity” what will we get in return? Negativity. Thoughts and words can be self-fulfilling prophecies because, “every seed produces after it’s own kind”.

If “seeds produce after their own kind” that means the “seeds” you plant today will be what you harvest tomorrow. Therefore we must learn to be intentional with our “seed planting”.

Apply this truest truth to your diet. Learn to see that what you eat as “seeds” that will produce something in your life. Depending on that “seed”, your life can either gain health and happiness or gain physical disease and inward emotional dis-ease.

Fruits are filled with life and filled with nutrients that encourage and support life.

If you would intentionally “sow” more fruits into your diet, it will produce a harvest of health and happiness.

Richard Martinez

Transformational Expert

Read More

WATERMELON

Fruits That Should Be In A Pharmacy

“Every seed produces after it’s own kind”

Eating watermelon could help your heart. USDA scientists found that people who drank six 8-ounce cups of watermelon juice daily for 3 weeks experienced a 22 percent increase in their levels of arginine—an amino acid that boosts blood flow to your ticker. Can’t manage six cups? Smaller amounts help, too.

A watermelon has the same water content as the brain and delivers brain chemistry. It prevents erectile dysfunction, lowers blood pressure, and improves insulin sensitivity. It also helps remove ammonia from the body.

Serving size: 1 cup, balled (154 g), 46 calories, 1 g fiber, 1 g protein, 12.

Through observation you will find that there is a law or a truest truth that says, “Every seed produces after it’s own kind”.

If I plant an apple seed I will get an apple tree… pretty simple right? This simple but profound truth can be applied to many aspects of our lives. If I have negative thoughts what will those negative thoughts produce? Negative thoughts will produce negative talk/actions. “Seeds” of negative thoughts and talk produce negative actions.

If we speak out “seeds of negativity” what will we get in return? Negativity. Thoughts and words can be self-fulfilling prophecies because, “every seed produces after it’s own kind”.

If “seeds produce after their own kind” that means the “seeds” you plant today will be what you harvest tomorrow. Therefore we must learn to be intentional with our “seed planting”.

Apply this truest truth to your diet. Learn to see that what you eat as “seeds” that will produce something in your life. Depending on that “seed”, your life can either gain health and happiness or gain physical disease and inward emotional dis-ease.

Fruits are filled with life and filled with nutrients that encourage and support life.

If you would intentionally “sow” more fruits into your diet, it will produce a harvest of health and happiness.

Richard Martinez

Transformational Expert

Read More
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