Author Archives: Tom Leonard

How many times per week do you eat whole grains?

Facebook Live Broadcasts

Friday, December 30, 2016

Introduction:

Thanks for joining

I do regular videos around this time of day – 8 am in California

  • Gets me up and moving for the day

Please Like/share/comment – helps build the audience

  • I like the interaction – otherwise it could be a YouTube video, right?

Talk about healthy living

2017 is a new year

I am absolutely going to achieve 3 things:

  • A healthier life – including losing weight (sound familiar this time of year?) Incredibly important. And never too late to start!
  • Master my time – to get the most out of what I am given
  • Meet my business goals – right up on the wall here to remind me

20 questions for the topics for these broadcasts. Check out the link to the personalized health assessment if you want to see all of the questions – and get your own results. See how you measure up going into 2017!

Today’s question is:

How many times per week do you eat whole grains?

  • Less than 7 times
  • 7–13 times
  • 14–20 times
  • More than 20 times

Know your grains! Whole grains contain B vitamins to convert food into energy, iron to carry oxygen in the blood, and magnesium to support healthy immune and nervous systems. Low whole grain intake makes it hard to get the fiber, vitamins, and minerals you need. Refined grains in particular are low in dietary fiber. As part of a healthy diet, fiber from whole grains can help reduce lipid levels and may lower the risk of heart disease, obesity, and type 2 diabetes. So avoid refined grains like white flour, white rice, or processed crackers, pastas, and snacks. Many whole grain choices (e.g., wheat, barley, buckwheat, and oats) are non-GMO foods and, if organically grown, are less likely to have pesticides than conventionally grown grains, so choose organic when possible. If gluten is a concern, great gluten-free options include quinoa and brown rice, or get a little adventurous and give millet or bulgur a try. Another option is to consider the “cousins” of the whole grains: legumes such as beans, lentils, and peas. Go for quantity and quality! (By the way, Shaklee foods are non-GMO and gluten-free, and they provide vitamins and minerals!)

Conclusion:

I hope this made some sense for you

Like/Share/Comment

Check out the health assessment to see how you are doing!

See you next time

How many times per week do you eat fruit? Facebook Live Video

Facebook Live Broadcasts

Wednesday, December 28, 2016

Introduction:

Thanks for joining

I do regular videos around this time of day – 8 am in California

  • Gets me up and moving for the day

Please Like/share/comment – helps build the audience

  • I like the interaction – otherwise it could be a YouTube video, right?

Talk about healthy living

2017 is a new year

I am absolutely going to achieve 3 things:

  • A healthier life – including losing weight (sound familiar this time of year?) Incredibly important. And never too late to start!
  • Master my time – to get the most out of what I am given
  • Meet my business goals – right up on the wall here to remind me

20 questions for the topics for these broadcasts. Check out the link to the personalized health assessment if you want to see all of the questions – and get your own results. See how you measure up going into 2017!

Today’s question is:

How many times per week do you eat fruit?

  • Less than 7 times
  • 7–13 times
  • 14–20 times
  • More than 20 times


A great way to improve your diet is to eat to 2-3 servings of fruit every day.

There are a ton of great reasons to eat more fruit.

According to Harvard School of Public Health, a diet rich in fruits and vegetables can

  • lower blood pressure
  • reduce risk of cardiovascular diseases
  • reduce the risk of type 2 diabetes
  • help you maintain a healthy weight
  • positively impact eye and digestive health.

How do you get started?

By adding fruit to a meal or eating fruit as a snack.

A serving of fruit is 1 cup—and can be anything from grapes, a medium-sized grapefruit, or a small apple.

My favorites: apples, bananas, oranges, and berries

Which fruits have the most sugar?

  • Bananas
  • Pomegranates
  • Cherries
  • Mangoes
  • Grapes
  • Figs

Which fruits have the least sugar content?

  • Strawberries
  • Guava
  • Watermelon
  • Papaya
  • Grapefruit
  • Cantaloupe

Keep it interesting by trying a variety of fruits!

And as always – before starting a new exercise routine – check with your doctor.

Conclusion:

I hope this made some sense for you

Like/Share/Comment

Check out the health assessment to see how you are doing!

See you next time

How often do you exercise each week? Facebook Live Video

Facebook Live Broadcasts

Wednesday, December 28, 2016

Introduction:

Thanks for joining

I do regular videos around this time of day – 8 am in California

  • Gets me up and moving for the day

Please Like/share/comment – helps build the audience

  • I like the interaction – otherwise it could be a YouTube video, right?

Talk about healthy living

2017 is a new year

I am absolutely going to achieve 3 things:

  • A healthier life – including losing weight (sound familiar this time of year?) Incredibly important. And never too late to start!
  • Master my time – to get the most out of what I am given
  • Meet my business goals – right up on the wall here to remind me

20 questions for the topics for these broadcasts. Check out the link to the personalized health assessment if you want to see all of the questions – and get your own results. See how you measure up going into 2017!

Today’s question is:

How often do you exercise each week?

  • Less than 1 hour
  • 1–2 hours
  • 2–4 hours
  • More than 4 hours

Exercise has a big impact on your overall health.

People who stay active have healthier hearts, minds, blood sugar control, better mood, and tend to live longer.

Good job making time for regular exercise! (If this is you!)

How much is enough? Experts (The Centers for Disease Control and Prevention) say 2-3 hours a week minimum.

You don’t have to do it all at once, 10-15 minutes at a time works just a well.

Motion = Energy

Why do we want energy?

  • We get things done
  • Improves our mood
  • Rubs off on others

Suggestions for increasing the time you spend exercising?

  • Do something fun
  • Do something with others
  • Make a commitment
  • Get consistent
  • Build healthy habits
  • Push yourself – you will feel better for it

And as always – before starting a new exercise routine – check with your doctor.

Conclusion:

I hope this made some sense for you

Like/Share/Comment

Check out the health assessment to see how you are doing!

See you next time

 

How often do you get stressed?

Facebook Live Broadcasts

Tuesday, December 27, 2016

Introduction:
Thanks for joining

I do regular videos around this time of day – 8 am in California

  • Gets me up and moving for the day

Please Like/share/comment – helps build the audience

  • I like the interaction – otherwise it could be a YouTube video, right?

Talk about healthy living

2017 is a new year

I am absolutely going to achieve 3 things:

  • A healthier life – including losing weight (sound familiar this time of year?) Incredibly important. And never too late to start!
  • Master my time – to get the most out of what I am given
  • Meet my business goals – right up on the wall here to remind me

20 questions for the topics for these broadcasts. Check out the link to the personalized health assessment if you want to see all of the questions – and get your own results. See how you measure up going into 2017!. http://bit.ly/2h67g9Z

Today’s question is:

How often do you get stressed?

  • Rarely: I don’t let things bother me
  • Occasionally: I have my moments, but it’s manageable
  • Frequently: I’ve got a lot on my plate
  • Always: I’m a total stress-mess

Little things can make a big difference in managing stress.

And that’s important because stress can have long-term health impacts.

Studies link stress to

  • increased cortisol production in the body
  • lowered immune response
  • feeling anxious
  • feeling sad

What can you do?

  • Start with lifestyle changes including getting 7-8 hours of sleep each night and 2-3 hours a week of exercise
  • Nutrition can play an important role. Natural support includes calcium, magnesium, and ashwagandha
  • Even probiotics are now thought to help.

Meditation – breaks up stress by focusing on the present – reduces worry about things you can’t control.

You can’t control everything that happens to you – but you can control your response.

Tony Robbins technique of “scratching the record” when you find yourself getting into needlessly stressful situations.

Mel Robbins “5-Second Rule” Short circuit anxiety by thinking of something empowering.

Feeling stressed all the time can be the result of a serious medical condition. If your stress feels overwhelming or is persistent you should see your physician

Conclusion:

I hope this made some sense for you

Like/Share/Comment

Check out the health assessment to see how you are doing!

See you next time

How Well Do You Sleep?

20 questions for the topics for these broadcasts. Check out the link http://bit.ly/2h67g9Z to the personalized health assessment if you want to see all of the questions – and get your own results. See how you measure up going into 2017!

Today’s question is:

How do you sleep?

• Great, 7–8 hours of uninterrupted bliss
• Fine, I just don’t get enough
• I have trouble falling asleep
• Not great, I wake up several times throughout the night

Sleep is incredibly important – think what you are like if you don’t get enough?
Quality as well as quantity are important. Fitbit can measure quality.
If you occasionally need help with sleep, some simple tweaks to your bedtime habits and diet can help.
Sleep is more closely tied to health than you might imagine.
In the short term, lack of sleep reduces performance and increases accidents.
Poor sleep has been tied to overweight, poor blood sugar control, increased nervousness, sad mood, substance abuse, and more.

Sleep hygiene starts by improving your bedtime routine. Including:
• going to bed at the same time every night
• reducing caffeine or other stimulants, and
• avoiding screens (TV, phone, computer) for a few hours before bed (good luck with this one)
Natural support for sleep includes valerian, chamomile, and magnesium.
Are naps a good idea? Depends on you.

Remember that not being able to sleep well may be the result of a serious condition. If your lack
of sleep is persistent, consult with your health care provider.

Conclusion:

I hope this made some sense for you
Like/Share/Comment
Check out the health assessment to see how you are doing!

See you next time

How is your memory and concentration?

20 questions for the topics for these broadcasts. Check out the link to the personalized health assessment if you want to see all of the questions – and get your own results. See how you measure up going into 2017!

http://bit.ly/2h67g9Z

Today’s question is:

How is your memory and concentration?

  • Great, I’m sharp as a tack
  • No problems now, but I worry about it getting worse
  • Ok, but I occasionally lose my train of thought
  • It seems to be progressively deteriorating


Your memory and concentration may be of concern.

There may be lifestyle changes and supplementation that you can benefit from.

Some memory and concentration problems are natural as we age.

There is a lot you can do to keep your brain functioning well,

  • Stay physically active
    • Exercise 2-3 hours per week
  • Stay mentally active – use your brain
    • Reading
    • Puzzles
    • Games
  • Stay socially active
    • Family
    • Friends
    • Co-workers
    • Everyone you meet
  • Keep on top of your nutrition
    • Omega-3 fatty acids
    • Vitamin B
  • Supplementation (not the answer for everything!)
    • I have been using one formula of Vitamin B, grape seed extract, and non-caffeinated guarana
    • It helps me focus and remember things

Having increasing memory problems may be the result of a serious medical condition. If you are worried about your memory problems, consult with your health care provider.

Conclusion:

I hope this made some sense for you

Like/Share/Comment

Check out the health assessment to see how you are doing!

See you next time

How is your energy level on a normal day?

20 questions for the topics for these broadcasts. Check out the link to the personalized health assessment if you want to see all of the questions – and get your own results. See how you measure up going into 2017!

Today’s question is:

How is your energy level on a normal day?

  • I can take the day by storm
  • I’ve got just enough to make it through the day
  • I occasionally need a little pick-me-up
  • I feel tired all the time

 

Best thing to be called: “You’re a high-energy machine!”

Energy is a hard thing to define but you know when you don’t have it.

Motion = Energy – from a presentation by Tony Robbins

What can impact your energy?

  1. Nutrition – not eating enough – or not eating the right things so you are missing out on key nutrients. Supplements might be the answer – but need to investigate to find the right source.Feeling tired and lacking energy may suggest that you are not providing your body with the nutrients it needs to function at peak levels.
  2. Sleep – getting at least 7-8 hours of sleep each night. Quantity and Quality.
  3. Lifestyle/Exercise – doing 2-3 hours a week of exercise. Any kind.

What else can you do?

Natural support for energy includes a good multivitamin along with cordyceps, ginseng, and green tea.

Meditation – for focus and lowering your stress levels.

Feeling tired all the time may be the result of a medical condition. If your tired feelings last more than a few weeks or do not improve you should consult your health care provider.

Conclusion:

I hope this made some sense for you

Like/Share/Comment

Check out the health assessment to see how you are doing!

See you next time

The simplicity of yoga…

Source: http://www.dailycupofyoga.com/2016/06/26/the-simplicity-of-yoga/

A photo posted by Daily Cup of Yoga (@dailycupofyoga) on Jun 21, 2016 at 4:28pm PDT

Yoga is the essence of simplicity.

Stand tall,
Take a deep breath,
Exhale,
Close your eyes,
Inhale,
Exhale,
Bend at the waist,
Reach for your toes,
Take another deep breath,
Let the air out,
Inhale,
Stand tall.

That’s yoga. Do it–any time, any place. Keep it simple.

————————

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