Your sense of smell can be a powerful tool for lifting your mood, treating aches and pains, and relaxing your mind and spirit during even the most stressful of times. Our remembrance of certain smells can bring back fond memories of pleasant events.

Although research is still being completed to confirm the medical benefits of various essential oils, it’s almost certain that scents may have the power to calm you down, wake you up, or loosen tight or knotted muscles. Drop a few of these essential oils in your next hot bath or blend a small amount into a lotion or oil for a heavenly massage aid, then follow your nose to sensual bliss!

Lavender: The ultimate relaxing oil, lavender oil is thought to also be helpful in treating wounds and burns, and generally improving the look and feel of your skin.

Lemon/citrus: Citrus scents are very uplifting yet calming. The oils can be helpful in caring for wounds and infections, and the scent of lemon is great for cleaning and deodorizing your home.

Clary sage: This scent is very relaxing and may work to balance your hormones. Because it’s a natural painkiller, you can also try clary sage oil to help relieve muscular aches and pains.

Rosemary: Stimulating and uplifting, rosemary wakes up your mind and may give your immune system a boost. It’s also been used to stimulate the digestive system and to help lessen muscle tension.

Geranium: The fragrance of geranium can be both relaxing and uplifting. Some people theorize that geranium may have antidepressant and female-hormone-balancing properties, though these have not been scientifically proven.

Metabolism and Your Weight

 Your metabolism is the most important and primary factor to understand when it comes to gaining or losing weight. Your metabolism is responsible for converting energy from the food we eat, eliminating unnecessary nutrients from our body, and storing glucose and extra energy as fat for use in the future.

The right nutritional intake and activity keeps our bodies at the weight they should be. Your metabolism also affects your body fat ratio.

A very important point to keep in mind is that if you force yourself to stop eating and deprive yourself of essential nutrients your body will go into the starvation mode, which is your body will naturally try to keep the fat and use the liver’s glycogen supply for energy. Your metabolism shuts down because nothing is fueling it, and you will be hungry.

If you want to be healthy and lean, you MUST burn fat and build muscle. This is a FACT, no questions about it. If you are starving yourself on diets you are throwing off your metabolism forcing it to shut down.

You need to look at the chemistry that is happening in your body and understand that there is a whole system working inside of your body.

If you are going to get lean and firm you will not do it by starving your body and essentially turning your metabolism off.

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?

They make it seem so easy to achieve and maintain results. What do they know that you don’t? When you boil it down, the answer is quite simple.

The missing link between you and your ideal body is good old motivation.

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

• Motivation will tell you to get out of bed for an early workout.
• Motivation will nag you to put down the doughnut.
• Motivation makes passing on fries a reflex.
• Motivation makes a sweat drenched workout exciting.
• Motivation constantly reminds you why you do what you do.

If your motivation levels are lacking, read the following four steps to turn on your motivation.                                                                    

Step #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

• I want to have more energy to keep up with the kids.
• I want to improve my health through weight loss to extend and improve my life.
• I want to lose 15 pounds before my vacation.
• I want to restore my confidence to wear sleeveless shirts.
• I want to regain my figure to impress and attract my significant other.

Step #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often – next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Step #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program. 

By Shondelle Solomom Miles, Trainer/Owner Synergizeweightloss

As we enter Breast Cancer Awareness Month, I want to share a personal story with you…

 I grew up with breast cancer. My mother was diagnosed with it 6 months after getting married and 2 years before I was born. She underwent a radical mastectomy and was told that she had a 50/50 percent chance of surviving 5 years down the road. This was obviously before the medical and scientific communities made such progress in diagnosis, treatment options and cure rates. As the saying goes “We’ve come a long way baby”. But for me I have a deep understanding of what breast cancer means in terms of emotions and recovering from a life threatening disease that can scar a woman’s psyche. Not to mention the thought that the disease can kill you, the disfiguring surgeries can make a woman feel that she has lost some part of her femininity and a part of her will never be the same.

 Medicine and healing techniques have come along way since my mother was diagnosed with breast cancer.

 When I was growing up my mother gently told me about her bout with this horrific disease as soon as I was mature enough to understand it. One day she showed her surgical scar to my best friend and me to explain why she never wanted us to see her without her top or nightgown on. The scar made her chest look concave and went from the middle of her chest to under her arm pit and looked as though it must have felt very raw and painful in the beginning. She almost always wore her bra with the prosthesis inside to feel more normal.

 As I got older, I subtly learned that this cancer that had invaded her life had caused physical pain, emotional pain and insecurity about her sexuality. Only in her 30’s when she developed the lump that my father found, at an age where women are at their sexual peak, my mother felt ugly and maimed, especially when my father had a less than supportive attitude to her turmoil.

 As the years went on my mother stayed healthy and had no recurrence of the cancer. The lingering discomfort, swollen arm and scar slowly became less noticeable to her. She volunteered to go to the hospital and see other breast cancer patients to somehow try to ease their emotional pain and enlighten them as to the progress of the medical advances that were taking place.

 Today, more than 40 years from the day my mother was diagnosed with breast cancer, there have been vast changes and improvements in the surgery, the techniques used ,added benefits of radiation and chemotherapy, reconstructive surgery, more doctors trained in the psychological effects of this dreaded disease and better diagnostic testing.

 As I wear my pink ribbon today I will think and honor all the women who have been affected by breast cancer.

Love with all your heart… 

When I was a young girl I used to play a game with my mother in that I would ask her “how much do you love me”?  Knowing our game she would reply the same each time, “from the bottom of my heart” giving me a hug as I laughed and gleefully screamed in delight. We have all heard many sayings put together with the word heart; I love you with all my heart, love can break your heart, my heart will go on, my heart is broken, etc. The heart has been associated as being a source of emotion, love, courage, wisdom and our soul. In ancient Greece there was a belief that there was competition between the heart and brain in regard to thinking and feeling or intellect and emotion. 

In traditional Western medicine we look at the heart primarily as a muscular organ which pumps blood throughout our body giving us the nutrients and oxygen we need in order to survive. But if we look at the heart in a less traditional fashion, more contemporary fashion,we can learn a lot about keeping our bodies, minds and spirits in better health.

 According to research in the past few years there is a critical link between the heart and brain with the brain responding to the heart in many ways. When we experience the following;

1. Anger

2. Frustration

3. Anxiety

4. Insecurity

5. Hostility

6. Loneliness

7. Isolation

8. Depression

9. Repression of negative emotions

Our heart rhythm patterns become more erratic, our stress hormone levels become elevated, our blood vessels can constrict, our blood pressure may rise and eventually our immune system becomes weakened. With consistent or repeated negative patterns of emotion our hearts become overburdened over a period of time affecting how our bodies function.

 However when we experience positive and heart warming emotions such as;

1. Love

2. Care

3. Compassion

4. Appreciation

5. A sense of connection

Our heart seems to reflect more harmony showing smoother heart rhythm patterns, lowering of blood pressure and opening of our blood vessels. This all puts less stress on our hearts thereby making the workload less and our bodies function more efficiently in a harmonious state.

If we believe that emotions affect our hearts, and ultimately how our bodies function then we must practice techniques that change our behaviors or emotions.

Some of these practices may include;

1. Upon awaking each morning make a mental list of 5 things that you are appreciative for. Think about each one, and enjoy the good thoughts.

2. Find something positive to focus on for the day, and when the going gets tough think back to that positive focus.

3. Appreciate yourself.

4. If you are having a difficult situation or feeling a negative emotion change your thinking. Turn it around by reflecting on a past feeling where you felt appreciated, concentrate on that feeling rather than the negative feeling.

5. Learn to communicate your frustration in an acceptable, useful way. Don’t repress things.

6. Find a support structure. Turn to your family, friends for companionship. Do not isolate yourself.

7. Most importantly, learn to understand what you are feeling and be more aware of bad emotions coming into play. If you have difficulty with this one, start a journal for each day and write down your thoughts and feelings to reflect on at a later time. It may help you to get to know yourself.

8. Lastly, smile. You would be surprised that when you smile, the world smiles with you!  

  Now, when I say to my husband “I love you” I know

Natural Cleansing or Short Term Fast – The Natural Way 

Natural cleansing also referred to as fasting has been used for centuries. Ancient philosophers including Plato, Socrates and the father of medicine, Hippocrates practiced fasting as a way of preventing disease.

Because so many of our foods today are processed and contain toxins, cleansing is a way of giving your body a break. Cleansing and or fasting allows you to rid yourself of built up toxins that have accumulated over a period of time due to chemicals in our food, toxins in the environment and poor eating habits. 

It is also used to heal the body in certain instances and people who practice cleansing report that they have increased energy, better mental function, clearer skin, fresher breath, better immune function and overall a feeling of wellness and good health. 

One way that you can perform a cleanse and natural fast is the following: 

For a period of 14 days avoid the following:

Sugar

Animal products

Gluten

Caffeine

Alcohol 

During this time, drink plenty of water (at least 2 quarts of water/day) which will aid you in the cleaning of toxins from your body. 

Eat lots of fresh raw vegetables, salads, steamed vegetables, fresh fruits, and fruit smoothies.

 However, remember that this is a NATURAL cleansing. This can be of benefit for short term use. All the products and colon cleansers that are being advertised are not needed and further can cause severe consequences if used improperly. Herbal laxatives and other assorted enemas are usually not needed. Once you begin your natural cleansing you will be eating more natural fresh veggies and fruit and your colon should start functioning more effectively on it’s own.

How Sex is Good for Our Health 

When we talk about making love we think of romance, love, relationships and something warm and exciting that makes us feel feminine. What we don’t realize is that there are actually benefits for our health when we make love.

 So how does sex benefit us in terms of our health?

 1. After an orgasm we are relaxed and experience a calm sense of wellness. Many times people will go to sleep after having sex and if you have sex at night and sleep then you probably will sleep better and wake up feeling more refreshed.

 2. When we become aroused our heart rate starts pumping at a faster rate and blood flow to our brains increase. Your organs get a better flow of blood and oxygen and your brain ultimately works better.

 3. When you make love regularly you have a stronger desire to keep your body in shape. You want to look good for your sexual partner so it’s a good motivation to exercise and keep fit. And, as an added bonus, sexual intercourse burns between 90-150 cal/hour.

 4. When you reach orgasm the hormone DHEA, which is Dehydroepiandrosterone, increases secondary to the sexual excitement. DHEA can boost your immune system, improve your thinking, improve your skin and work as an antidepressant. All of these factors can contribute to lengthening your life.

 5. For women, having sex can increase their estrogen levels which can prevent heart disease.

 6. The hormone Oxytocin is secreted into your body when you have sex and it can act as a pain reliever. An added benefit is that it can act as a “bonding hormone” making women feel as if they are more bonded to their partner.

 And, obviously we feel as sense of connectedness and being desired and loved.

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Foods that are GOOD for your HEART:

 Anti-oxidants are good for your heart because they decrease inflammation that may be affecting your heart arteries by eliminating the damaging oxygen free radicals.

 Such foods that are high in anti-oxidants are:

 Fruits and vegetables…

 Red grapes

Cranberries

Tomatoes

Onions

Tomato juice

Any berries

 These are just some …

 and

 Garlic – a clove/day or a pill 400 mg/day, can be beneficial for high blood pressure.

 Extra virgin olive-oil – has phytonutrients and monounsaturated fats which increase your “good” HDL cholesterol.

 Omega 3 Fatty Acids –

Decrease the triglycerides in your blood which can cause plaque in your heart arteries.

Can decrease your blood pressure.

Help your platelets in your blood become less “sticky” which can decrease clotting in your arteries.

 It is good to have 2-3 portions a week such as;

Wild salmon

Mahi-mahi

Catfish

Flounder

Tilapia

 4oz Red Wine –

 Can increase your “good” HDL cholesterol

Relaxes you

Contains anti-oxidants

How Spirituality Affects Your Health 

Recent studies have shown that spirituality could be as important as fitness or nutrition for your health. Stretching this point even further some scientists believe that not having any spiritual beliefs could be a potential risk factor for a person. Researchers have found that in general, people who are spiritual have a more positive outlook on life and look at disease or illness in a different way than a non spiritual person. 

But, what do we mean by the term spirituality? We understand that spirituality is not religion and that it is different for each person.  Possibly some of the points listed below could define spirituality;

 1. A metaphysical reality greater than oneself. 

2. A higher power, whether it is religion, nature, a higher consciousness, or the essence of something else.

3. A connection to yourself and others as well as the world and environment.

 4. A sense of meaning and purpose in your life.

 5. An awareness of ourselves and who we are.

 We know for a fact that spirituality gives us a more positive outlook and a belief in a brighter feature. When people suffer ill health spiritualism helps patients because their beliefs comfort them, help them to be more optimistic and they are more likely to achieve health goals, as well as believe that they will get better. Because of this it has been shown that patients recover from surgeries faster, their sense of hope and optimism is better, they have less depression, and they experience less anxiety and fear and overall have a general sense of well-being. 

 Another point about spirituality is that we now know that prayer, meditation, imagery and visualization all help us to heal.  When other people pray for us the positive energy can manifest positive results for us.

  Listed below are some ways that spirituality can be of benefit to us;

 1. When we pray, meditate or have positive thoughts there is a change that happens in our bodies.

 2. Our brains release chemicals that are natural painkillers and mood enhancers.

 3. Our blood pressure decreases.

 4. Stress and anxiety levels are decreased.

 5. We sleep better.

 When I was an operating room nurse I worked with an anesthesiologist who would say a prayer for the patient before the surgery. At first it seemed unusual as we had not seen any doctor do this before. But after a while the OR team realized that the prayer said for the patient couldn’t hurt, and that it made us stop for a moment and think about the patient and what they were undergoing, humanizing it for us. We also had more of a bonded feeling working towards the good and end result for the patient.

 To conclude, I have seen first hand what positive thinking can do for your health and for curing medical illnesses. Whether it is called spirituality or not, the point is that a belief in something greater than us and a trusting outlook does help in the healing process.

A little about 2 TOXIC Substances we ingest:

 Did you know this about Caffeine?

 1. It can cause sleep disorders

2. It can contribute to eating disorders

3. It can cause hostility if you drink too much.

4. It can trick the central nervous system by ordering the release of adrenaline which can cause body tension, headaches and muscle spasm.

5. It can be addictive.

6. After stopping it you could experience a greater sense of well-being and feel less nervous.

 And what about ALCOHOL?

 1. It converts into glucose (blood sugar) and causes some of the same problems as when you take in too much sugar.

2. It can cause a toxic liver.

3. It can interfere with brain receptors (called neurotransmitters) causing your body to require more alcohol.

4. Can cause memory loss.

5. Can decrease your functions for reasoning, planning and prioritizing.

6. When alcohol is stopped the body can regenerate itself.