Wellness of the spirit

In these difficult times, when many are quarantined due to coronavirus or covid-19, it is always good to think about our well being. Let us pay attention to our Wellness of the spirit.

Wellness of the spirit refers to our ability to cope with the everyday stresses and strains of living our life.  Quite often, the ability to cope overwhelms us, and if we don’t give sufficient time to the wellness of the spirit, or soul, we lose our ability to function properly.

           Today, the evidence of that inability exists in the form of anxiety attacks.  The attacks can range from extremely mild to unbelievably severe.  What is happening to us when we experience anxiety attacks?  Our system goes into a form of shock.  I refer to as a sort of “soul shock”; nothing is physically wrong that should cause us to become ill, and nothing is wrong mentally that should cause us to experience the panic; it is within our spirit that we have lost control.

            This loss of control can be momentary, or it can last for years.  The most debilitating part of the process is the inability to function even in the most usual of routines.  Short trips to the grocery store become impossible, because of the panic they create within the person. 

            Having experienced these panic attacks for a brief period of time, I can attest to their reality.  It is a frightening event that only serves to add to the panic.  The person experiencing these attacks feels as if they have lost control over their ability to function.  They cannot meet deadlines; they aren’t able to provide for their family, there are a host of reasons that cause us to come to the place of loss of control.

            I believe the hectic pace of life in this 21^st century only serves to enhance the need to give our spirit, our soul, our inner voice a chance to be heard.  We drown out any opportunity to connect with ourselves during the course of our day, because we schedule everything, multi-task everything, and leave no down time for a conversation with our self.  It’s impossible to listen to your inner needs, if you’re talking on the phone, listening to the radio, or interacting with your children. 

            At the same time this era has taken from us any chance meeting of our spiritual needs, it has also provided more opportunity for planned downtime.  We have audio, video, and even massage clinics that offer us the chance to slow down and connect with our inner self. Never before has there been so much available to help us help our selves.  

What is the hold up?  The biggest detriment is our lack of discipline and devotion to our own health and well-being.  What we tend to forget during this age of super-human feats, is that the only way to sustain the super-human person, is to keep that person, all aspects of that person, well.

            Wellness comes through concentrated effort, discipline, and devotion, to our body, mind and soul.  The wellness of our spirit or soul affects all other parts of our person, as evidenced in the presence of panic attacks, mental breakdowns, and the inability to cope.  The need to attend to our wellness needs should be added to our daily “to do” list, so that we schedule in enough time for our selves!

10 Things You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them. 

1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility. 

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility. 


3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles. 

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position. 

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head. 

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength. 

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion. 

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out. 

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming. 

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising. 

Apart from preventing injuries and increasing one's limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

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Why Breakfast Really is the Most Important Meal of the Day

By now, I’m sure you’ve heard people say that breakfast is the most important meal of the day. However, that doesn’t stop millions of Americans, and people around the world, from skipping breakfast or opting for only a drink of coffee. The truth is that breakfast really is the most important meal of the day, and you will have a much more healthy diet if you include breakfast in your daily life.

Breakfast is rightly named—break fast. When you sleep, you are not eating for 6 to 9 hours at least, and more if you haven’t eaten since dinner the night before. Therefore, breakfast is the first time you’ll be eating anything for a very long period of time. Some nutrients, like proteins, cannot be stored in the body and are therefore not present, so the body needs you to replenish the “low” levels of such nutrients. Breakfast is like the match that lights the fire. It truly is a very important source of energy for your body in the morning.

Eating breakfast in the morning also helps you avoid some illnesses and disease. For example, your sugar levels are probably out of whack from not eating for many hours, so having breakfast levels out the amount of sugars in your body, helping to prevent diabetes. Eating a healthy breakfast also helps you to provide food to your stomach so that you don’t overeat at lunch because you are so hungry. Overeating leads to obesity, which comes with a whole host of problems, including heart disease.

Healthy breakfast foods, like eggs, fruit, or bran cereal are also a good source of many of the vitamins and minerals a person needs during the day. If you don’t eat these things in the morning, it will be hard to make up for that loss later in the day. Remember that without the proper amounts of nutrients, you body will not function correctly. When you eat a healthy breakfast, it also makes you choose healthier foods during the rest of the day, so that you continue to get the proper nutrients needed for your body.

Setting aside 15 minutes in the morning to eat breakfast every day can truly make a great different in your diet. In the best case, your breakfast will include foods from at least three different food groups. For example, you can have whole grain toast (bread food group) with peanut butter (protein food group) and a banana (fruit food group). Top that off with a glass of milk to drink, and you’ve even hit a fourth food group. Breakfast does not have to include a heavy pancakes and sausage meal every day to be healthy, and even grabbing a single piece of fruit or a muffin is better than skipping the meal completely. Breakfast is important to your health!

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*** If you’re not at your ideal weight, this is why ***

If losing weight has been a struggle for you, it’s probably because you aren’t going about it the right way.

You see, weight loss isn’t just about calories in, calories out. It actually has everything to do with your hormones – the little messengers in your body that do things like tell your cells when to store fat and when to burn it. 🔥🔥🔥

Fortunately, you can directly impact these hormones by eating certain foods and avoiding others. And when you follow the keto diet the right way, that’s exactly what you’re doing – modifying the hormones in your body so that you can easily drop the excess weight and get the body – and the health – you’ve always wanted. 🥑👌🙌

But the thing is, there’s a lot of information out there about the keto diet, and not all of it is correct. 🤔

That’s why I want to share a resource with you that was created by someone who knows her stuff about how to do the keto diet the right way. She’s spent years working with clients of all ages as the head of nutritional counseling of a medical practice in Los Angeles and she’s put together a resource to help guide you step-by-step through how to do the keto diet correctly.

Kids Eating Healthy

Fast food is a big part of modern life these days, making it very hard to teach a child how he or she should eat healthy.  The cheapest and easiest foods are those that are normally the least healthy.  If  you give your child the choice between healthy food and junk food, you normally won't like the results.

Even though it isn't possible to get a child to like all healthy foods, there are some ways to get your child to try and hopefully like at least a few of them.  You can be as creative as you like, as getting 
kids to eat healthy foods can be a little harder than you may think.

-  Sneak the healthy food in.  Even though it would  be great if your kid understood the importance of  fruits and vegetables, this isn't always possible. If you can't get them to eat good food willingly, 
there are ways to sneak them in, such as making  muffins out of bananas or apples, or pizza with
spinach on it.

-  Call fruits and vegetables by funny names.  You can refer to broccoli as "trees", making them  more fun to eat.  There are many different names you can call fruits and vegetables, even making up
your own if you prefer.  Most kids prefer to eat foods that sound fun.

-  Make the foods taste better. Ranch dressing is great for broccoli, while peanut butter is a great topping for celery.  There are several combinations for vegetables that can make them taste much
better.  You can let your child pick a topping for a vegetable, even if it's something you wouldn't normally like yourself.

-  Dress the vegetables up.  Just as much as calling them names help kids eat healthy foods, making them look funny also helps.  You can do this by making  funny designs on the plate, or setting them up to look like people.  Although some parents don't like their kids playing with their food, sometimes it helps to get them to eat healthier.

There are several ways to make your kids eat  healthier, but to make them enjoy it also has to be fun as well.  This isn't always an easy task,  because kids normally don't like foods that are
good for them.  It can however, be done with a bit of creativity.  Hopefully, doing this will help
your child develop a love of healthy foods for the rest of their lives.

Wellness of the Mind

Our spiritual input is a determining factor when establishing our wellness level.  We all need the benefit of spiritual reflection, as a way of cleansing ourselves of the toxins of our daily life.   Spirituality is a way of assuring ourselves of a renewing, and rebirth of ourselves as caring humans. 

Wellness encompasses our state of being, mind, and health.  It is a condition of the whole.  Wellness is a condition of the mind, body, and soul.

Meditation is preventive maintenance for the mind.  Meditation gives us the opportunity to reflect on our inner self.  To listen to that small inner voice that is supposed to help guide and direct our mental processes, but in modern day existence, is often drowned out due to excessive noise pollution.

Our spirituality and meditation practices are the tools we have available to keep our mind as well as we keep our bodies.  The mind is a complicated and versatile machine, but it can become overwhelmed and unable to function correctly, if we don’t take the time to keep it well and cared for.

Our mind has varying levels of operation, known as brainwaves.  As we pass through the different stages of our day, we enter various stages of brain wave activity.  The brain uses this tool as one way to allow us time to rest our busy mind, and cope with all the pieces of information we’ve received, a way to kind of “mind file” for the day.

When we don’t give adequate time for these processes, or we simply don’t get enough rest, our mind cannot maintain its state of wellness, just like our bodies aren’t capable of wellness if there is no chance to rest and replenish.

Modern alternative medicine and holistic healers believe in the power of the energy that flows through our bodies; this energy radiates from our mind as well.  It is believed to be the chief from of transportation for our body nervous system to carry out communication.

Breathing techniques, music, aromas, and candle therapy are all ways we utilize the opportunities to reflect on our day, allow our mind to rest and replenish itself for further use.




We must remember over the course of our daily routine, to make time to maintain mental wellness, as we strive to maintain physical wellness. The nice thing about the whole process is that, as we go about accomplishing these tasks, quite often the opportunities for preservation and care are interchangeable.  We can help to quite our mind as we take our twenty minute walk.  Or we have the opportunity to build muscle strength as we meditate.

Often just the opportunity to listen to music will allow our mind the chance it needs to relax and regroup.  It’s not always the most formal of occasions that we find an available chance to reflect and listen to that inner voice.  It can be in the middle of the day, with the wind blowing through your hair, and the radio turned up really loud!

*** If you’re not at your ideal weight, this is why ***

If losing weight has been a struggle for you, it’s probably because you aren’t going about it the right way. 

You see, weight loss isn’t just about calories in, calories out. It actually has everything to do with your hormones – the little messengers in your body that do things like tell your cells when to store fat and when to burn it. 

Fortunately, you can directly impact these hormones by eating certain foods and avoiding others. And when you follow the keto diet the right way, that’s exactly what you’re doing – modifying the hormones in your body so that you can easily drop the excess weight and get the body – and the health – you’ve always wanted. 

But the thing is, there’s a lot of information out there about the keto diet, and not all of it is correct.  

That’s why I want to share a resource with you that was created by someone who knows her stuff about how to do the keto diet the right way. She’s spent years working with clients of all ages as the head of nutritional counseling of a medical practice in Los Angeles and she’s put together a resource to help guide you step-by-step through how to do the keto diet correctly. 

                                              Check it out here: Take Action To See

Jessica Pantermuehl,  is a Board Certified Holistic Health Coach, Nutritional Therapy Practitioner, and the creator of Quick Start Guide to Keto.

She Having been in practice herself for over six years, both in private practice and as head of nutrition counseling at an integrative medical center in Los Angeles, she has with hundreds of clients one-on-one and many more in classes and group programs. she's very familiar with what works and what doesn’t. 

She created this course to help guide you, step-by-step, through the right way to follow the ketogenic diet so that you can achieve the health and vitality – and the life that you want. 

What does Quick Start Guide to Keto Include?

This self-paced online course gives you everything you need to succeed, including my essential two-phased approach for transitioning into ketosis, how to do a full pantry clean-out and restock, and how to support your lifestyle foundations of sleep, movement, and stress management. The course also provides you with access to a wide array of practical resources, including meal plans, recipe guides, handy charts and references guides, shopping lists, self-assessments to make sure you’re on track, and a complete keto resource hub so that you have everything you need during your keto journey.

                                      Check it out here: Take Action To See

The Only Course You Need to Successfully Follow the Keto Diet

*** Thinking about doing keto? Read this first *** 

You’ve probably heard of the keto diet, right?  

It’s the diet that everyone’s been talking about because of the incredible results people are getting with weight loss, more energy, better mental clarity, better performance in the gym, better skin, the list goes on.  

Maybe you’ve even tried it yourself. 

But the thing is, there’s a lot of wrong information out there about how to do keto. And if you don’t do it right, it can be way harder than it needs to and lead to less – or no – results despite your best efforts.  

That’s why I am so excited to tell you about a resource I found that takes you step-by-step through the right way to follow the keto diet and does it in a way that’s really clear and easy to follow.  

This is your health! Let’s make it the best it can be.  

Check it out here: Take Action To See

Jessica Pantermuehl,  is a Board Certified Holistic Health Coach, Nutritional Therapy Practitioner, and the creator of Quick Start Guide to Keto.

She Having been in practice herself for over six years, both in private practice and as head of nutrition counseling at an integrative medical center in Los Angeles, she has with hundreds of clients one-on-one and many more in classes and group programs. she's very familiar with what works and what doesn’t. 

She created this course to help guide you, step-by-step, through the right way to follow the ketogenic diet so that you can achieve the health and vitality – and the life that you want. 

What does Quick Start Guide to Keto Include?

This self-paced online course gives you everything you need to succeed, including my essential two-phased approach for transitioning into ketosis, how to do a full pantry clean-out and restock, and how to support your lifestyle foundations of sleep, movement, and stress management. The course also provides you with access to a wide array of practical resources, including meal plans, recipe guides, handy charts and references guides, shopping lists, self-assessments to make sure you’re on track, and a complete keto resource hub so that you have everything you need during your keto journey.

Check it out here: Take Action To See

Quick Start Guide to Keto was created to help people follow the ketogenic diet in the healthiest way possible. 

During the five modules and 18 lessons in the course, students learn what keto is and how to incorporate it into their lives in a healthy way (full of nutrient-dense vegetables, plenty of minerals and hydration, and high-quality protein and fats).