Learn It Live's Blog

By Sidney Slover, President, Learn It Live

In today's healthcare landscape, the debate over rising costs and sustainable solutions continues to intensify. Over the last 13 years of data on LearnItLive.com we've seen a compelling argument emerge that incentivizing individuals to prioritize wellness could be a game-changer in curbing healthcare expenditures. This proactive approach would not only foster healthier lifestyles but also promise significant economic benefits in the long run.

According to recent studies, preventive healthcare measures can lead to substantial savings. For instance, a report by the Centers for Disease Control and Prevention (CDC) indicates that chronic diseases, which are often preventable through lifestyle changes, account for 75% of the nation's healthcare spending. This statistic underscores the potential impact of initiatives that promote wellness and disease prevention from the outset.

We launched our Reward Store (learnitlive.com/Store) to champion this cause by offering platforms that incentivize wellness-focused behaviors. Gamification can increase engagement with health and wellness apps by 40%. This higher engagement can lead to more consistent participation in wellness activities, thereby promoting healthier habits over time​ (WorldMetrics) and reducing the incidence of chronic illnesses such as diabetes, heart disease, and obesity.

The expected result? Lower healthcare utilization rates and decreased medical costs for both participants and companies over time.

5 Steps to Live a Happier Life Every Day!

By Tatiana Franklin

Find Tatiana Franklin‘s  classes https://www.learnitlive.com/tatianafranklin

and more on her website www.tatianafranklin.com

Happiness is not about having a permanent smile on your face – it is about learning to remain calm, whether things are going your way or not. Being happy is not a magical state that happens out of mere luck. To achieve happiness (or really anything) in life, you have to decide you are already there. Happiness is a healthy habit that can be cultivated and used to your advantage, so you can create a life you love and love the life you live. These five simple steps I’m sharing with you will get you started on living a happier life every single day. The key for these steps to work is to consciously choose to make them part of your daily rituals and to realize you are choosing to do them because you deserve happiness.

Step One: Start Your Day with Gratitude

The number one thing you can do to get you closer to living a happier life is to start your day with absolute gratitude. As soon as you wake up, even before getting out of bed - begin giving thanks for all the things you are grateful for that you already have in your life. If you have never done this before, a small yet powerful first step is to say quietly to yourself: thank you for anything and everything that supports my highest good. Once you get into the habit of waking up with a mindset of gratitude, start consciously choosing what you are thankful for that day – this could be the same thing every day (such as being thankful for being alive), or something that has brought you joy recently (e.g., last night’s dinner, meeting someone new, your child sleeping through the night – your possibilities are endless.) You can even turn a negative into a positive and still be thankful: “I am thankful that I spilled shampoo all over my gym bag because when cleaning it, I found the lost keys I had been looking for a while.” As you start integrating gratitude in your life, you will build a powerful mindset of always seeing the positive, even through challenging times. 

Step Two: Reconnect with Your Passion

What is your favorite thing to do when time is not an issue? Swimming? Cooking? Walking outside? Happy people choose to devote time to the things they love, no matter how “big” or “small” those things may be. If you find yourself having a hard time deciding what your passion is, it only means you have been prioritizing the wrong things, and it is time for you to spend a few minutes brainstorming. The objective here is for you to remember what you already love to do on your own so that you will not find yourself making excuses not to cook or swim because others failed to show up. Remember to commit to reconnecting to your passion – pick a day at a time and put it on your calendar and respect that time as precious time you are investing in your own happiness. Every day brings you a new opportunity to live your purpose, and once you do this, you are actively choosing to be happier through those things you’re purposeful about.

Step Three: Centering

We’re exposed to so many sources of stress in this day and age: a presentation at work, a job interview, managing schedules for your kids, dealing with disease, or how about this current pandemic that has affected everything and everyone? When you’re stressed, it is completely normal to want to avoid the situation and feel overwhelmed. Experiencing this stress takes away from your ability to be in a state of happiness. Centering is a powerful technique that helps you manage stress, so your mind is more receptive to happiness. The key approach of centering is to help you bring your mental focus to the present moment by working on your breathing and releasing negative energy caused by stress and worry. There are a myriad of videos, audios, or podcasts on the Internet that can help you get started on finding the right centering technique for you. The more you practice centering, even when you don’t feel stressed, the more you will train your mind to choose to focus on what makes you happy.

Step Four: Live with Intention 

Sometimes, we live our lives in autopilot mode: we don’t realize how we get to work because our minds are wandering through our to-do list, or we obsess about something that happened recently that we cannot seem to let go of. When we live in a personal world where we just go through the motions, without clarity around what we want from life or even from our week or day, then we are misusing precious time and energy that we could be investing in finding out what makes us truly happy. Stop being on autopilot as ask yourself: what is important for me to focus on today/this week/during my class/etc.? When you answer that question, you are empowering yourself to set an intention to focus on what is important to you. An intention sounds something like this: “Today I am learning to be a better leader by encouraging work-environment feedback from my immediate team.” Or, “Today, I am taking care of myself by disconnecting from everything for one hour.” Or, “This weekend, I am choosing compassionate and positive words that help me have more constructive communication with my significant other.” Setting intentions not only makes you more focused and productive, but it also speaks directly into your Spirit and helps you live in the present more. People who make it a habit to live in the present rather than in the past or future are happier and able to tap into that happiness at will.

Step Five: Letting Go

There are things in life that stay with us longer than we would like them to that car that cut you off for no reason, that co-worker who is always rude no matter how nice you are to them, that friend who wronged you in the past, and who you haven’t spoken to since. In all these scenarios, part of you gets hurt, offended, or challenged, and sometimes these events stay with you longer than you wished to. Day after day and sometimes even year after year, that event is still in the back of your mind, and when this happens, you are actively reducing the mental and emotional space that you could be attributed to your priorities and hence your own happiness. Ask yourself: what is more important to me – is it to be right or to be happy? Sometimes we cannot let go of events like these because we decide to fight and prove that we are right and that the other person is wrong, and it is simply not fair to let someone who is not right win. But what if you consciously chose to be happy instead of right? When you consciously decide to value your happiness more than who is right or wrong or what is fair or unfair, then you are actively choosing to shift your energy to honor yourself. It is not about “giving up” and letting others win; it is about choosing your own peace and happiness as your number one priority. The more you practice this throughout your everyday activities, the better prepared you will be to tackle the important life events –all leading you towards being happier every day. There are, of course, deeper traumatic events that require more help than letting go. If you feel the need for a deeper type of healing, reach out to me—I am happy to help!

Are You an Empath?

Find David’s LiL classes https://www.learnitlive.com/reikienergy

and more on his website https://houstonreiki.com/

I would say that three fourths of my Reiki practice clients are empaths. They just don’t

know about their gift, nor are they aware of how to effectively use it. The most common

statements from empaths are “something is wrong with me”, “I feel stuck”, “I feel

depressed and anxious” and “I feel heavy all the time”.

First, I would like to state that diagnosing psychological issues is beyond my scope of

practice. As a Reiki Master I work with healthcare providers, not instead of them. I can,

however, help empathic people feel less heavy, and more present in their own lives with

some simple tools.

First, identify whether you are an empath:

Do you feel others happiness is more important than your own?

Do you have poor boundaries with others?

Do you sense negative emotions of others?

Do you find yourself seeing the hidden nature of a person?

Are you the person people go to when they need someone to listen?

Do you have a profound love of nature? of animals?

Do crowds of people make you feel anxiety?

Have people labeled you as “too sensitive”?

Do you feel extremely affected by seeing people or animals being treated unfairly?

Do you often find yourself “knowing” something is about to happen?

These are just a few of the many indicators that you are an empath. Now what?

First, accept that you have a gift.

Next, begin to learn how to protect yourself. This can involve:

• protective healing crystals like black tourmaline and black obsidian

• learning to have distinct boundaries with people

• accepting that others will not appreciate your having boundaries

• detaching from other people’s drama

• learning about mindfulness and practice staying present every day

• beginning to journal and write about all your feelings and experiences

• learning as much as you can about spirituality, and the tools it offers

• develop a meditation practice (guided meditations are a great way to start)

With time, you will see a more focused gift, one that can help you and others. The more

you learn, the more powerful your gift can become. It is always a great joy to see

ourselves more useful, and with purpose in the world. To be a light in an increasingly

dark world is the greatest gift.

Walking in the Light

Find David’s LiL classes https://www.learnitlive.com/reikienergy

and more on his website https://houstonreiki.com/

My work as a Reiki Master has taught me about ways to increase peace into my life. I would like to share the most successful methods I have learned, through my work and my own path, to walk in the full light of Spirit.

Learn to stay in the NOW

Many clients are stuck in the past or fear the future. I have learned that the ego wants to divert our attention by whatever means necessary, rather than allow us to live in the present moment. The main mechanism the ego uses to lull us into a mental sleep is to constantly present a fearful future or a shame-based past. Both the past and future are illusions and serve to keep us trapped in a daydream. But once the ego is exposed, it immediately disappears. While the “now-ness” may only last a short time, each time this is practiced, the “now-ness” period of time grows longer and longer.

To get into the NOW, it is helpful to have a mind centered on mindfulness. Mindfulness enables us to escape the encasing of the personality and all its drama. Meditation practice allows one to escape to egoic thinking. Furthermore, mindfulness can be brought into our everyday lives by just slowing down, staying grounded, and remaining open to lovingkindness.

Forgive yourself

Continuing to keep your own foot on your throat serves absolutely no benefit. Constantly living in regret and self-degradation keeps our vibration low and can even cause dis-ease. Writing a letter of forgiveness to oneself can begin to set the captive free. Continuing to give yourself patience when mistakes occur turns mistakes into teachable moments. It will increase your own light and draw others to you.

Forgive others

Constantly holding grudges is like carrying a 100-pound rock around. Drop that rock! Begin to do some journaling and prayer time to release people from your resentments and anger. You will feel free and light. But be careful and continue to resist the urge to have any resentments whatsoever. They just are not worth the loss of peace.

Buddhist Prayer of Forgiveness

If I have harmed anyone in any way either knowingly or unknowingly

through my own confusions, I ask their forgiveness.

If anyone has harmed me in any way either knowingly or unknowingly

through their own confusions, I forgive them.

And if there is a situation I am not yet ready to forgive

I forgive myself for that.

For all the ways that I harm myself, negate, doubt, belittle myself,

judge or be unkind to myself through my own confusions

I forgive myself.

 Making amends

Consider making amends to others you have harmed. This can be kind of scary, but the rewards are great. I have personally made many amends to people who I hurt in my past. Not every person was willing to forgive, but most did! Some of those people have died since then, and I am so grateful I did those amends while they were still alive.

Open your heart

Allowing the heart chakra to open can bring so many wonderful rewards. Again, this can be scary. You have been hurt in the past and may have closed the heart to ensure you are not hurt like that again. But opening the heart allows you to access the Love and Compassion energy that the Universe loves to give, for others and ourselves. What a blessing to open the heart to everyone you see, every day. Once again, this ensures your vibration will increase, and people will be drawn to you, trying to seek the same love you have found.

How the Gift of Grace Can Transform Any Situation

Find David’s LiL classes https://www.learnitlive.com/reikienergy

and more on his website https://houstonreiki.com/

On May 8, 1989, I had experienced enough pain to last a lifetime. As I woke, the full impact of the previous days’ use of alcohol hit me. A pounding headache boomed throughout my head, and my body trembled with extraordinary pain. I knew something had to change, but I felt lost and afraid. Being addicted to alcohol and crystal meth for 11 years had shattered every aspect of my life. I was left with few options. All I knew was to whisper a remarkably simple prayer, “God help me.”

That was the first time Grace came along for me.

Three hours later, I was headed for my first 12-step meeting. I slumped into a chair in the rear of the room, desperation seething from my very essence. Looking back, 30+ years later, I cannot tell you what I heard, but it must have settled into my soul.

I came home and laid on my sofa, facing the patio glass door. At that moment, a bright red cardinal perched upon the fence and sang to me for what had to be 30 minutes. As the little fellow sang his heart out, I somehow sensed he was singing to me. I began to look at the surrounding nature outside. The trees were a brilliant green. The sky was the most intense cobalt blue. I was alive. Was I dreaming? Hope began to seep deep within my spirit. Maybe I can make it!

This was Grace working in my life. Decades later, the compulsion to drink or use drugs has never returned.

But how do we access Grace? What is Grace anyway?

Grace is a gift from our creator. It is an energy that enfolds you in safety and healing Love. It goes before you and clears the path for you. It is the hope that springs into the mind of the hopeless. It empowers, it glows with assurance to the doubtful and weak. Grace is not for the powerful. It is for the lost lamb, the disempowered, the doubter.

About eight years ago, I was meditating, and a thought came into my mind: “I should learn Reiki.” At the time, I was well into my second decade of recovery from my addictions, but I still found myself dealing with crippling depression. I was engaging in other destructive behaviors that drained my life force.

I have no idea where the idea came from. Grace strikes again.

There were so many teachers listed that taught Reiki classes. A friend suggested that I pray for guidance and look for a name to glow. I thought that was strange, but in my desperation, I did as my friend suggested. As you can guess, a name on the long list glowed a bit brighter than the rest. This is the teacher who taught me Reiki Levels One and Two.

Another time, I was on my way to a critical client meeting. This client’s business would put me in incredibly good shape for the foreseeable future. But I noticed my level of gasoline was way below “E.” I feared I would not make the journey until I had purchased gas. I looked at my watch and saw I had ten minutes before my meeting. My car clock also said I had ten minutes. Being late is not a good look! But I decided to go ahead and fill my tank. I once again asked that simple prayer, “God help me.”

I got my gas and got back into the car. I went the legal speed limit, with a sinking feeling that I was going to be late and leave a bad first impression. But when I arrived, I looked at my watch: it was at the same time as I last looked! I verified the time with my car clock, and it agreed I still had ten minutes before I was to meet my client. Had the power of Grace bent time? Even as I write about it now, it gives me goosebumps!

How to Stop Fighting and Gain Peace

Find David’s LiL classes https://www.learnitlive.com/reikienergy

and more on his website https://houstonreiki.com/

In Buddhist philosophy, Lord Buddha frequently described the source of suffering in the world as being directly attributable to “attachments.” Attachments can be thought of as:

·  Believing in and being obsessed with the illusions of the past and future

·  Resentment and the desire for retaliation

·  Consumerism

·   Obsession with anything and anyone

As a Reiki Master, I have seen many clients obsessed with egoic thinking, particularly obsessed with the past and future. This is a favorite method Ego uses to keep us focused on anything but the Present. The obsession with the past keeps us lost in shame and regret. In addition, Ego only presents the worst aspects of our pasts, excluding any accomplishments. By keeping us focused on the future, Ego only presents the worst-case scenario. This creates a huge amount of fear. This alternating obsession with shame and fear paralyzes the person, creating a “hamster wheel” of mentality, and the person becomes nothing less than a slave to obsession. Having accomplished this feat, Ego keeps the person lost in “thought,” incapable of achieving real serenity. In fact, this person becomes a “sleep-walker,” having forfeited the blessing of Presence by an obsession with something that does not even exist. Illusion complete.

I also work with people who are obsessed with resentment. This can take the form of a victim mentality, or at least a loss of serenity because this person has attached themselves to something they cannot change. Thus, finding a new way of thinking becomes paramount for regaining serenity. In these cases, the concept of “radical acceptance” can help.

Radical acceptance refers to a relatively new way of thinking that challenges the person to become “the observer” instead of fully attaching themselves to a situation they cannot control. Full acceptance of the present situation is challenging but also offers a window for freedom from resentment and the desire for revenge. To go further, this concept also offers a new opportunity to introduce love and compassion to the situation. Stepping back, detaching from resentment, and seeing the situation through a new lens sends positive energy into the situation. In addition, the person can offer compassion-based prayers and requests for blessings for this person. It doesn’t mean you condone any appropriate behavior. It means you refuse to engage in behavior that had previously drained you of your life force. The result is true freedom and transformation.

Consumerism, or the intense obsession with owning more and more “stuff,” keeps us from receiving true serenity. This illusion says, “if I own more stuff, I will be happier. I will be better than others and feel better about myself”. Again, this reflects obvious egoic illusional thinking. The simple impermanence of material things, and the obsession with them, set the person up for failure. First, these “things” will not last. Second, this way of thinking robs the person of true spiritual growth and happiness. The cliché of “it’s an inside job” reveals a powerful truth --- there is no way for a person to achieve true peace until they are willing to say yes to an intense, transformative, spiritual experience. America’s current preoccupation with consumerism has had a devastating effect on the national consciousness. It has promoted the illusions of “more” and has made heroes of celebrities who promote youth, beauty, and wealth as what should be sought. The effect has been a loss of spiritual truths as an altruistic goal and growing unrest within the country that manifest in many negative forms.

Finally, my clients sometimes present with obsessions with lovers, sex partners, or the idea of a solid relationship without having done the deep work necessary. This is a recipe for heartbreak and disappointment. The Universal Laws of love suggest the following:

·  I cannot own or possess another person

·  Continuing in the illusion that I can possess another person guarantees I will lose them

·  “Stalking” behavior ensures a huge loss of life-force

·  True love only comes when one has done the “deep-dive” work of learning to love themselves

Spirits, Resilience and Us

By Medium Hollister Rand

Find Hollister’s LiL classes https://www.learnitlive.com/HollisterRand

and more on her website https://hollisterrand.com/

What is resilience? It is defined as the ability to recover from or adjust easily to misfortune or change. And who doesn’t need some of that right now?

I think that the spirits agree. As we deal with individual and collective loss and disruption, they inspire me to share specific and practical ways to build resilience.

How can we start activating resilience? By regularly connecting with people and spirits we love. As you schedule calls with friends and family, also set aside quiet time to spend with the spirits. A few moments a day thinking about a loved one in spirit, or meditating to connect with guides and angels can be enough to shift your perspective - - and your mood.

- Reconnect with someone you’ve lost touch with. Put a smile on their face with a FB message, email, or text.

- Gaze at the photos of loved ones in spirit, hold a piece of their jewelry, send them thoughts of love. (My online courses can help you become more sensitive to loved ones in spirit.)

- Ask guides to help you navigate these unfamiliar times. My latest book, Everything You Wanted to Know About the Afterlife includes a meditation for facilitating communication with your guide(s).

- Take a walk outside in nature or sit in a park or the backyard. You may be surprised at the ways spirits will visit with birds and animals.

What stands in the way of building resilience? The belief that if we can’t control everything, we can’t control anything! Take it from a medium - - I can’t control the spirits. What I can do, however, is be the best medium I can be. Recognizing what I am responsible for and what I’m not, allows me to adjust easily to the way spirits present themselves to me. What we tell ourselves about life and death is important when it comes to resilience.

- Notice your thought patterns and acknowledge what is in your control and what isn’t.

- Practice letting go of a way of thinking, a problem, a habit. How do you feel?

- If you’re working through a thorny problem, break it down into sections. If the problem relates to someone in spirit, ask for their help, and then step away from the situation. It is in our stepping aside that the spirits can step in to help!

What is a foundational practice for building resilience? Remind yourself about the challenges you’ve handled successfully in the past. For example: Do you remember your first day on a job? Feeling that success can help you confidently meet the challenge of changing jobs or career paths now. Don’t forget to include the spirits in taking stock of success!

- Did your ancestors move to a new country (like the US) and start again? Explore your family tree for inspiration.

- Do you know of ancestors who lived through The Great Depression? Perhaps a living relative has stories to share with you about perseverance and survival. Write down these family stories and review them when you feel discouraged.

- Do you have ancestors who lost their lives in war, a pandemic, or famine? Those spirits are willing and able to help you now. Ask them.

- Light a candle for a loved one in spirit and express gratitude for their wisdom. Their wisdom is yours. And finally, what is the single most powerful element of resilience? Contributing to the welfare and happiness of others. Every time we show kindness and offer help, we are brought beyond our own limitations and pain.

- What small thing can you do today that will put a smile on someone’s face?

- Is there a cause that a loved one in spirit supported? Perhaps you can make a small contribution!

3 of the Most Important Daily Practices For Empaths

By Heather O'Neill

Find Heather’s LIL classes at https://www.learnitlive.com/heatheroneillcoaching and more on her website http://heatheroneillcoaching.com/

As an empath, we are able to feel things that are not necessarily our own. And those outer energies, on top of our own thoughts and feelings, can be overwhelming. In order to keep ourselves in balance and in understanding of what is our own and what is not, it’s important to practice good energetic hygiene.

Here are 3 daily practices for empaths that can help to keep us centered and allow us to release energies that belong to other people.

Grounding – This may be a very necessary daily practice for some empaths, especially during times such as these when there is a lot of dense energy impacting our auras. If we find ourselves feeling “all over the place”, it’s important to ground our energies into our own bodies.There are many beautiful ways to ground ourselves. An easy one is to engage in earthing, the practice of walking barefoot on the earth. It needs to be actual grass or dirt as opposed to concrete or something covering the earth.

During this practice we can put our attention onto the soles of our feet and allow for the connection to Mother Earth as she generously shares her energy with us. It is helpful to set aside at least 20 minutes for this practice. And if time does not allow for 20, some is better than none!

If you are unable to walk outside on the earth, you can also do a seated exercise where you imagine a grounding cord reaching from the base of your spine down into the earth, like a plug going into an outlet. And then feel into that connection as earth energy rises up through the cord and into your body, creating a steady and secure connection between you and Mother Earth. You can be seated in a chair or cross-legged on the floor. Setting aside 10 minutes every morning for this exercise (or any time of the day that works for you) can be a game-changer for an empath!

Clearing Your Energy – Holding the very specific intention of clearing our energy is not only useful and practical for empaths, but it is also genuinely necessary on a very frequent basis. Working with an energy healer (Reiki, Healing Touch, Pranic Healing, etc.) can be wonderfully healing. And while that may not occur daily, we can always take matters into our own hands (pun intended) by creating a practice of clearing our own energy.

We can sit quietly and focus on our breath, allowing our in-breath to begin from the base of the spine and then feel it traveling up though the body to the top of the head. And on the out-breath we can imagine that all energy we have absorbed or taken on being easily and gently released through the top of our head to be transmuted into white light. Repeat 10 to 15 times or until there is a tangibly felt clearing of energy.

Mantras –  Often, as empaths, we can fall into the trap of thinking that we have to carry everyone’s pain for them. Because we can feel, see, and understand what people are going through on a deep level, we can feel like it’s our job to help them. It may seem as though it’s our lot in life to have to fix others. These are all beautiful and noble intentions, and there is nothing wrong with being there for our friends and loved ones. But in attempting to “save” other people, we are not allowing them to fully experience their life lessons. Their souls also came here for a purpose. And their lessons are theirs to learn from. So creating some mantras to speak out loud can help keep us centered in our own energy. Repeating statements like “it’s not my job to save the world”, “ ‘NAME’ does not need me to fix them” and/or “it is not my purpose to carry the load of other people’s emotions inside of me” can be quite helpful.

The Vagus Nerve and Manual Vagus Nerve Stimulation

By Cindy Bartz

Find Cindy’s LiL classes at https://www.learnitlive.com/CindyBartz and more on her website https://www.cindybartz.com.

The vagus (Latin for wandering) nerve is the longest nerve in the body.

It is far-reaching, extending from the brainstem down into your stomach and intestines, moving past your heart and lungs and connecting your throat and facial muscles.

 The nerve fibers existing throughout your stomach and intestines are referred to as your second brain. That is because 90% of those nerve fibers connect back up to the brain through the vagus nerve.

 A key player in the body-mind connection, the vagus nerve is behind your gut instinct, the knot in your throat, and the sparkle in your smile. You can think of the vagus nerve as a two-way radio communication system helping you stay in touch with your sensations and emotions.

 The vagus nerve is essential for keeping your immune system in check. There is a close connection between chronic stress, immune functioning, and inflammation.

 In brief, short-term activation of your sympathetic nervous system releases cortisol and helps keep your immune system at healthy levels. Long-term and chronic traumatic stress suppresses immunity and has an inverse reaction. This results in leaving your immune system unchecked, which leads to inflammation in the body. Inflammation in the body may cause additional health concerns, such as arthritis and other auto-immune diseases.

 By activating the vagus nerve, you keep your immune system in check and release an assortment of hormones and enzymes, resulting in the reduction of inflammation, improvements in memory, and feelings of relaxation. Vagus nerve stimulation has also been shown to reduce allergic reactions and tension headaches.

 Abdominal Breathing and Stimulation of the Vagus Nerve: The breath is one of the fastest ways to influence your nervous system. The aim is to move the belly and diaphragm with the breath and to slow down your breathing.

 Vagus nerve stimulation occurs when the breath is slowed down to 5-7 breaths per minute. You can achieve this by counting the inhalation to 5, hold briefly, and exhale to a count of 5.

 You can further stimulate the vagus nerve by creating a slight constriction at the back of the throat and creating an “hhh.” Breathe like you are trying to fog a mirror to create the feeling in the throat but inhale and exhale out of the nose sound (in yoga, this is called Ujjayi pranayam).

 The breathing techniques used in contemplative activities such as meditation, yoga, tai chi, and qigong include, but are not restricted to, slowing down respiration cycles, shifting to longer exhalations compared to inhalations and focusing the breath to the abdomen using diaphragmatic breathing.

4 Easy Movements To Boost Your Immune System

By Cindy Bartz 

Find Cindy’s LiL classes at https://www.learnitlive.com/CindyBartz and more on her website https://www.cindybartz.com.

Did you know there are specific movements that will help to strengthen and boost your immune system?   

 Getting at least 30 minutes of gentle exercise each day – like gentle yoga, walking or hiking in nature, qigong or tai chi, rebounding, and biking — are all excellent ways to strengthen the immune system. Some rigorous exercise is ok, but too much can deplete your immune system.  

 If you have physical limitations, do movements that can be done sitting — like chair yoga – or do very mild exercises in which you are lying down.

 Here are FOUR easy to learn movements you can do TODAY to boost your immune system.

 1.    GENTLE BOUNCING

Benefit: Pumps lymph thru the lymph system at a faster rate

·         2-3 minutes, one hand on navel area, other on heart. Bouncing is from the knees; feet stay on the ground. If in a chair, bounce from the abdominal area.

 2.    EARTH HANDS

Benefits: Pumps lymph thru the lymph system, increases lung capacity, increases endorphins

·         Start with hands at your sides. As you breathe in, the hands come up along the side of the body to shoulder height and then bring them in towards the center of the body – the palms facing down. On an exhale, bring the hands down thru the center of the body – the palms facing down. Do this three times.

·         After three times, you will change the exercise. The first part of the exercise is the same. As you breathe in, the hands come up along the side of the body to shoulder height and then bring them in towards the center of the body – the palms facing down. At the top of the inhale – hold the breath for three counts while you make tiny circles with the hands. On an exhale, bring the hands down thru the center of the body – the palms facing down. Do this three times.

 3.    RECLINED SPINAL TWIST

Benefits: Massages the internal organs, increases NK, B & T Cell production

·         Lie on your back, feet are on the mat with the knees bent. On an inhale, bring the knees up to the chest, then bring the knees down to the RIGHT, hold for 5-10 long, slow breaths, relax the entire body. If there is any tension in the body on each exhale, let go of the tension. You may need to prop the knees up in order to relax the hip. For an additional spinal twist, you can turn your head to the LEFT.

·         On an inhale, bring the knees up to the chest and, on an exhale, bring the knees over to the LEFT. Hold for 5-10 long, slow breaths, relax the entire body. If there is any tension in the body on each exhale, let go of the tension. You may need to prop the knees up in order to relax the hip. For an additional spinal twist, you can turn your head to the RIGHT.

 4.    LEGS UP THE WALL

Benefits: Pumps lymph thru the lymph system at a faster rate

6 Ways to Boost your Energy Throughout the Day

by  Marisela Meraz

        Have you ever experienced one of those days where time seems to drag on and on? We have all been there at some point or another—especially when we have a lot of work to do or catch up on. When we are low on energy, most likely we won’t follow through with what we have to do. However, there are a few simple ways you can boost your energy level the next time you are feel a bit sluggish and need to perk up midday.

1.     Power Nap

If you are able to take a short break in between your workday, utilize that amount of time to your benefit by taking a power nap. Studies have shown that whether you nap for 10 or 20 minutes, it won’t affect how much sleep you get later on at night. Chances are that after taking that short power nap, you will feel more refreshed and clear-headed.

2.     Go Outside

Spend your lunch break outdoors near a park or seating area. Invite a colleague to walk and talk before the next meeting of the day. Or take your work outside with you if you must and answer a few emails. Whichever you choose, it’s important to change up your environment after sitting in the same space all day.

3.     Laugh

It may seem silly, but studies have shown that laughter is not only a stress-buster, but also an energy booster. So save that funny family reunion story to tell a friend over lunch or better yet, allow yourself the time to look up those funny online videos everyone’s been talking about.

4.     Take a few deep breaths

Maybe you are having one of those days where nothing is going right and you want to silently scream into your pillow. The next time you are having one of those days, try sitting down and doing a few deep breaths to really focus on relaxing your body and your mind.

5.     Listen to Music

Probably one of the easiest way to boost your energy level is to listen to music, preferably to music that has a fast beat. Give yourself those few minutes to zone out whatever it is that you are doing and enjoy the music.

6.     Straighten up

If you are one to hunch or slouch over the computer screen, you will most likely feel the fatigue much earlier on in the day. By changing your posture alone—shoulders back, eyes facing straight ahead, and your lower back slightly arched—you will feel more energized throughout the rest of your day.

3 Foods to Eat to Cure a Sweet Tooth 

by  Marisela Meraz

  Trying to cut back on the amount of sugar we eat is difficult, to say the least. According to the American Heart Association, the daily-added sugar limit is equivalent to 6 teaspoons per day for women and 9 teaspoons per day for men. More and more Americans are eating more than double of the recommended sugar intake, which can be damaging to their heart health.

 What is often misunderstood is that sugar intake is not just limited to the sugar we put in our cake batter or in our coffee, but rather the “added sugar” that is found in most packaged foods. It’s important to pay attention to the names of added sugars found on labels which include: raw sugar, syrup, corn sweetener, molasses, brown sugar, and high- fructose corn syrup, to name a few. Yes, it seems like these added sugars are in nearly everything we eat. But that doesn’t mean you have to completely eliminate sugar from your diet, as overall, these sugars are also full of vitamins and minerals that are beneficial to our health.

 One simple way you can start adding natural sugars into the foods you eat is by incorporating the following foods to satisfy your sweet tooth:

 1.     Dried fruit—Packed with lots of fiber, antioxidants and minerals, dried fruits such as raisins, dates, and prunes are the perfect snack to eat throughout the day. Or you can add them to your oatmeal in the morning or in a fruit salad. You can even make your own dried fruit at home with this recipe.  

2.     Ripe Banana—We usually toss our ripe bananas into the trash because we don’t know what to do with them, but you can still make use of them in a few ways. Since their ripeness makes them ideal for freezing, after peeling a few of the ripe bananas, chop them up and place them in a bag to freeze overnight; While frozen, they can be added to smoothies for an extra addition of natural sweetness, or while still ripe, they can be added into a pancake or banana bread batter.

3.     Mango—Like the bananas, mangoes can also be eaten right away to savor their sweetness, or they can be chopped up into chunks to throw in the freezer to be used for smoothies. For a dessert option, blend the frozen mango chunks with some milk to make a refreshing and sweet sorbet. You can even puree some mangoes to throw into a salsa or to use as a salad dressing. 

*sources:  https://www.washingtonpost.com/lifestyle/wellness/four-foods-a-sweet-tooth-should-always-have-on-hand/2015/07/28/2a33a47c-2a5c-11e5-a250-42bd812efc09_story.html

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Sugar-101_UCM_306024_Article.jsp

5 Ways to Increase Your Brain Power 

by  Marisela Meraz

   We all have our “off” days, when we are feeling scatterbrained and forget to pick up the milk on the way home or when we spend five minutes trying to figure out the name of that person we were supposed to call after work. With summer coming to an end, we have most likely been in vacation mode, so here are a few ways to keep our brains in top shape:

1. Sleep Well

It’s easy to say, but difficult to follow through with, but getting a good night’s rest every day is essential. Not getting enough sleep can result in sleep apnea or insomnia and is tied to cognitive decline as well. So make your bedtime routine more of a priority at the end of a long day.

2. Fuel Up 

A common misconception out there is that certain “superfoods” we eat can help defer our cognitive decline. However, there is no concrete research proving that eating certain foods will improve our cognitive abilities. Overall, eating a balanced and healthy diet that includes more fruits and vegetables is beneficial to maintain our brain power.

3. Take Care of Your Mental Health

Sometimes we must look inward before we look outward, meaning, we should always make sure that we are not only looking our best, but feeling our best mentally and emotionally. So, if you are struggling with depression, anxiety, stress or any other mental health concern, be sure to seek medical treatment if needed. 

4. Engage with Others

If you are sitting at your desk and working in front of the computer screen for most of the day, make plans with a friend or co-worker to go out to lunch. Spending at least 30 minutes engaging in a conversation proves to be mentally stimulating. To take it a step further, find ways to participate in more social activities that you would find enjoyable, whether it’s volunteering at your child’s school or having a family game night. 

5. Test Yourself

Yes, you can choose to complete a new crossword puzzle or sudoku every morning, but you can also find new and creative ways to boost your brain’s thinking abilities. Take a basic drawing class if you are more artistic or put together that home office desk that’s been sitting in your garage. Keep your brain stimulated with these kinds of activities that help you think in a new way. 

Easy and Delicious Flavored Water Recipes

 by  Marisela Meraz

Sometimes it’s nice to switch up old habits, even with the kind of water you’re drinking. We’re all used to grabbing our water bottles before heading outside on a hot summer day, but how about trying something more refreshing? Flavored waters at the grocery store likely come with a lot of added sugars and artificial flavorings that aren’t good for you. Instead, opt to make your own flavored water at home by adding a few of the ingredients listed below:

Blueberries + Peaches + Lemon + Mint: This combination of the hint of sweetness from the fruits added with the mint makes for a refreshing glass of water.

Lime + Basil: Adding in these two simple ingredients together adds a boost of iron and Vitamin C to your water.

Blackberries + Sage: For a more fortified flavor, make this the night before and let it sit in the fridge overnight. This water is rich in Vitamin A and high in fiber.

 Strawberries + Basil: The iron you are getting from the addition of basil as well as vitamin C from the strawberries makes for a simple yet healthy flavored water. 

Raspberries + Pineapple: To switch up your water even more, throw these two ingredients into an ice cube tray, let it freeze overnight, and add them to your water the next day for a sweet and satisfying drink.

 These are just a few ingredients you can add to your regular water, but the options do not just end with fruits and herbs. You can even throw in a few spices like cinnamon, ginger root, and vanilla bean as well. It’s up to you and your taste in flavors, but either way, you will still be keeping hydrated. 

“Unplugging” from Technology

by  Marisela Meraz

 Think about the last time you checked your email on your phone, sent a text or answered a phone call—was it five minutes or five hours ago? If you said minutes, chances are you are continuously picking up your phone throughout the day, not just once or twice. With technology changing and updating all the time, it’s unusual for us to be without our phone, iPad, or laptop. But, after a long workday, it should be routine for us to “shut down” our electronics, put them away for the night, and spend time by ourselves or with our friends and family.

 We try to justify our excessive usage of our phones or computers with the reason that we are doing work, which is where the line between “work” and “rest” is blurred. How many of us have caught ourselves at lunch, at a friend’s house, or in the grocery store, answering an email or two? Because it is so easy, we see nothing wrong, but when do we truly stop working?

 On the other hand, we tell ourselves that we need to be updated on what’s happening now, whether it’s checking the news online or looking through our social media accounts. We think that by constantly “checking in” online through Facebook or Twitter brings us closer together to our loved ones when in reality it does the opposite. Why write on your friend’s page when you can give him or her a call instead? Relying too heavily on social media makes us too comfortable to do and say things over the web instead of in person.  

 Try to integrate more “down time” into your day without the use of electronics.  There are many things you can do to unwind after a long day of staring into the screen. Take an evening walk with the family. Finish reading those last few chapters of the book you started a few months back. Write about your day, even if it’s just a few lines, in a journal. Take the time to enjoy what is happening around you in your own life and you will be less interested in what’s happening on the screen.  

4 Summer Workouts You Can Do Outside

by Marisela Meraz

 With the summer months slowly coming to an end, the change in weather is a good reason to switch up your workout routine from indoors to outdoors. Depending on where you live, there are a variety of outdoor workouts you can do instead of just running around the park. Here are a few ideas for your next outdoor workout based on different locations near you:

Near a Park: Head over to the playground area to create your own circuit-training workout with exercises like, pull-ups on the monkey bars, sprints on the sidewalk, or push-ups on the grass. You can also check your local park district’s recreational center for any outdoor events they may be hosting, such as yoga or zumba.

Near a Bike Trail: If you live near a trail, make use of the mountain bike sitting in your garage, invite a friend, and go out riding together. The changing scenery is a distractor that you’re even exercising and you’ll discover new areas or terrain around you that you weren’t familiar with before.

Near a Beach: Going to the beach isn’t for sun tanning anymore, as you often will see people running along the beach. The sand, which you may find uncomfortable, is actually effective in adding resistance to each exercise you do, which in turn helps you to burn more calories. You can invite a group of friends and form teams to play volleyball, or the more obvious exercise you can do is of course, go swimming.

Near a Lake or River:  If you’re feeling adventurous and up to something new, try renting out a canoe or kayak. Rowing is a great full body workout, or you can try stand-up paddle boarding as another alternative.

Additional Tips:

Always take into consideration the weather, especially intense heat, which could lead to dehydration. Wear breathable workout clothes and drink water throughout the day.

5 Stress-Busting Snacks

by Marisela Meraz

When we are stressed, we most likely turn towards food. Unhealthy food. Whether it’s a deadline we have to meet or an upcoming presentation, we eat those cookies or a whole pint of ice cream to make us feel better. But really, it only leaves us feeling guilty and well, no less stressed than we were before. So the next time you want to reach for that brownie (or two), try some of these stress-busting snacks instead.

1. Oatmeal—Chances are, you have made yourself a bowl of oatmeal for breakfast before heading out the door. Carbohydrates like oatmeal cause your brain to produce serotonin, a feel good chemical. What’s also great about oatmeal is that you can include many different toppings like fresh blueberries or bananas.

2. Yogurt—Studies have shown that the probiotics in yogurt help boost the immune system and, considering that it contains a lot of calcium and protein, it should be high on your list of healthy foods to eat when stressed. You can also add granola or honey to make it even tastier.

3. Blueberries—Not only do they help your body’s response to stress, but they also boost the cells in your body that keep your immune system up and running. Before you start your day, pack up some blueberries to put in your bag and eat throughout the day.

4. Dark Chocolate—Made from the seed of the cocoa tree, dark chocolate not only helps to lower your blood pressure, but will also help regulate your stress level as your day progresses.

5. Avocado--Full of potassium and fiber, eating just one avocado will leave you feeling full and satisfied, making it less likely that you will want to reach for anything unhealthy.