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FAVE WAYS TO AVOID THE HOLIDAY FOOD, DRINK & OTHER HANGOVERS

12/23/2014

4 Comments

 
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Our most popular blog is back and includes more of my faves than ever before! Whether you’re suffering from food, alcohol or other over indulgences, sleep deprivation and/ or emotional runoff associated with the season, you can feel better and have more energy now by practicing  these tips. Best part, these can be used all year round to avoid acting like the Grinch.  

I recco CHOOSING LIGHT, TOP SHELF LIQUORS (vodka or tequila are the preferred) over dark liquors (brandy or whiskey).   But whatever you choose, STICK WITH ONE TYPE OF ALCOHOL.  Light liquors have fewer “congeners" (a minor toxic chemical element of alcohol that gives it it's distinctive characteristics) which may contribute to hangovers.     
  • MY FAVE: 2oz of  top shelf TEQUILA  on the rocks, with salt.  SIP IT or have your FAVE VODKA or tequila ON THE ROCKS and SQUEEZE IN SEVERAL FRESH LEMONS OR LIMES to your taste and fill with club soda or sparkling water. Order an additional tall glass of club soda/sparkling water and fill your drink with the water after every couple of sips.  Do not order a second drink until you’ve had 1-2 full glasses of sparkling water. This serves the dual purpose of diluting your alcohol/extending the time it takes you to finish the drink as well as helping you to stay hydrated.

  • STAY HYDRATED.  Alcohol makes you urinate more, which can lead to dehydration. But not just water, you lose minerals as well. The processes that break down alcohol also produces lactic acid and other chemicals that interfere with the production of glucose (sugar) and electrolytes.   ​
BEST FOOD AND DRINK BETS FOR YOUR EVENTS

ALCOHOL
  • Try to pace yourself to ONE STANDARD DRINK PER HOUR (2 ounces of hard liquor,) which is about the rate at which your liver can keep up. For most people, the most pleasant moment is when the first one kicks in (.05) and drinking more at that time just moves you away from the “sweet spot."  At one per hour, your blood alcohol level will tend to stay in that range, resulting in more pleasant feeling.  Never drink more than three. And if coming off a cleanse, stick with none or max, one. Even those with high tolerances’ livers cannot process well more than one per evening.
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I reco CHOOSING LIGHT, TOP SHELF LIQUORS (vodka or tequila are the preferred) over dark liquors (brandy or whiskey).   But whatever you choose, STICK WITH ONE TYPE OF ALCOHOL.  Light liquors have fewer “congeners" (a minor toxic chemical element of alcohol that gives it it's distinctive characteristics) which may contribute to hangovers. 

  • MY FAVE: 2oz of  top shelf TEQUILA  on the rocks, with salt.  SIP IT or have your FAVE VODKA or tequila ON THE ROCKS and SQUEEZE IN SEVERAL FRESH LEMONS OR LIMES to your taste and fill with club soda or sparkling water. Order an additional tall glass of club soda/sparkling water and fill your drink with the water after every couple of sips.  Do not order a second drink until you’ve had 1-2 full glasses of sparkling water. This serves the dual purpose of diluting your alcohol/extending the time it takes you to finish the drink as well as helping you to stay hydrated.

  • STAY HYDRATED.  Alcohol makes you urinate more, which can lead to dehydration. But not just water, you lose minerals as well. The processes that break down alcohol also produces lactic acid and other chemicals that interfere with the production of glucose (sugar) and electrolytes.   ​
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WHAT IS A HANGOVER?

Although there is no official definition, a hangover is the crummy feeling that follows a night of excessive alcohol or unhealthy food and includes at least two of the following symptoms:  headache, nausea, diarrhea, gastrointestinal disorders, fatigue.

Drinking drains and interferes with the body’s absorption of vitamins and minerals such as:  amino acids, B12, B6 and folic acid, calcium, magnesium, and more.  Eating foods that you may have allergies or sensitive to like gluten, dairy or sugar, can have the same draining effect on your brain and body-leaving you sluggish and bloated.  

Simply put:   Alcohol is a toxic substance.  When you ingest toxins of any kind (and as far as I’m concerned that can include being around emotionally toxic environments/people,) it may result in dehydration, lack of sleep and other side effects to throw your body out of balance. 

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FOOD

WHAT TO EAT BEFORE THE DAY OF YOUR EVENT:
  • 4 OUNCES OF LEAN PROTEIN AND UNLIMITED AMOUNT OF VEGGIES
  • ALOHA PROTEIN SHAKE
  • ALOHA DAILY GOOD or ORGANIC GREEN JUICES
  • ORGANIC CHICKEN BONE BROTH

I like to have a mostly liquid day on those days I know that I will either be eating late or that I may not have the best food choices at my event.  

WHAT TO AVOID:
  • The most common food allergens & difficult to digest foods that cause bloating, gas and fatigue: gluten, dairy, beans and grains.  
  • Nuts and dried fruits:  Nuts in large quantities have too many calories and may affect your stomach. Dried fruits have an extremely high glycemic index. Nuts are a good snack if you can have just a few, 8-12 total.   
  • Dessert and sugary foods. Sugar is a drug and a depressant.  
  • Champagne and sparkling wine. These can literally go straight to your head. Studies have shown that the effects of bubbles in alcohol increases the delivery of alcohol through your system and cause you to become intoxicated faster.  They can also cause bloating.

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PRACTICE MINDFUL EATING HABITS  

Chew your food UNTIL IT’S THE CONSISTENCY OF BABY FOOD + EAT ONLY UNTIL YOU’RE 80% FULL.


HEALTHY FOOD STAPLES TO HAVE ON HAND AT HOME-YOUR SHOPPING LIST:
  • ALOHA Protein Shakes and Daily Good Superfoods
  • Organic, hormone and antibiotic-free chicken breast or turkey
  • Organic, Cascadian Farms frozen veggies: Kale, chard, broccoli, brussels sprouts & asparagus.
  • Organic Chicken Bone Broth:  My new, most favorite healthy food.  
  • Amy’s Organic Gluten Free, Dairy Free Pizza (they come in small or large).
  • Andean Dream Quinoa Pasta:  Get them next time you’re at Whole Foods.  These non perishables are my quick and healthy go to’s for comfort food.
  • Food For Life Gluten free bread, muffins or bagels:  These taste great and are also corn and soy free which many gluten free products are not. Only for when comfort food is the only thing you crave.
  • Organic, free-range, hormone and antibiotic free eggs and turkey bacon.
  • Traditional Medicinal Gas Tea and Smooth Move Tea
  • Coconut Oil for cooking
  • Eden Organic Apple Cider Vinegar
  • 1 fresh LEMON and 1/2 inch piece of ginger.  Ginger is a great digestive aid and can soothe the stomach.  Great to keep around.  
  • CALM Magnesium
  • SOURCE NATURALS NUTRA SPRAY MELATONIN
  • BACH RESCUE REMEDY:  Natural Stress Relief.  Dr. Oz uses this for himself and the kids version for his kids.
  • BOIRON’S NUX VOMICA:  Natural hangover remedy


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YOUR PARTY DAY PLAN:
  • UPON RISING: Make a blender of MB CLEAN DRINK: Makes the blood more alkaline, is cleansing and starts you off on a good, hydrating note.    
  • BREAKFAST:  ALOHA Protein Shake for breakfast
  • EVERY HOUR TILL 5PM: Drink 8-12 ounces of Traditional Medicinals Gas Tea mid morning and mid afternoon or MB CLEAN DRINK
 
  • LUNCH/DINNER BEFORE EVENT:
  1. Protein shake
  2. 12 ounces Organic Chicken Bone Broth
  3. Lean protein and veggies

Eating food helps to reduce the acetaldehyde in your stomach, and it is the acetaldehyde that is thought to be one of the main causes of hangovers.  If you are going to a party that will be serving small bites, be sure to have a before going out!

  • WHEN YOU GET HOME IN EVENING:
  1. Blend one tablespoon of CALM magnesium + 1 packet Daily Good berry flavor with 8-12 ounces of water.
  2. Drink one cup of Smooth Move Tea. It’s good for elimination and you’ll want to eliminate as much as possible/flush toxins out the next day.

  • BEFORE BED: Best not to eat before bed but if you’re starving try these things in this order
  1. 1 T of almond or sunflower butter or
  2. ALOHA chocolate protein shake or
  3. One piece of gluten-free toast with grass fed butter + drop or two of raw honey.   

  • AT BEDTIME:
  1. Open a window to freshen the room and get some fresh air. This will oxygenate your body and help you sleep better too. Be sure your room is 67 degrees or cooler.
  2. Take two squirts of Source Naturals Melatonin under your tongue and hold for 60 seconds before swallowing
  3. Put your Melatonin next to your bed and if you wake up anytime before 3AM and can’t go right back to sleep, take 2 squirts and practice breathing through your nose six counts in and out until you fall back to sleep.
  4. Practice TWO BELLS BREATHING if feeling anxious. Place your tongue on the roof of your mouth, close your mouth and inhale/exhale six counts. Repeat for as long as you like. Optimally a minimum of 28 minutes per day. This is my fav meditation/stress reducer. Download the recording HERE and put on your iPhone today and use for immediate, stress relief anywhere, anytime.
  5. Avoid taking acetaminophen based pills. Alcohol metabolism increases the toxic effect acetaminophen has on the liver and can be dangerous when mixed with the alcohol in your system-even before going to bed while alcohol is still prominent in your system.  These also make you urinate more leading to further possible dehydration.

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DAY AFTER PARTY TIPS

SLEEP IN  if you can or follow the next two steps and go back to bed.

UPON RISING & THROUGHOUT THE DAY


  1. MB CLEAN DRINK:  Sip (don’t chug) 20 ounces of Keep sipping throughout the day  until you’ve reached 80-100 ounces total.
  2. NUX VOMICA-Take 5-8 pellets under tongue.  You can repeat this 3x throughout day.
  3. BREATHE- Practice TWO BELLS BREATHING, EFT and/or MINDFULNESS.  
  4. BACH RESCUE REMEDY. Four to six drops under your tongue for 60 seconds. Repeat this as often as you like throughout the day.
  5. BULLET PROOF COFFEE - If you are a coffee drinker, have one cup.  But be sure to follow it with a big glass of water.  Caffeine will only dehydrate you more and it will not help your stomach.  AVOID Milk and other DAIRY products in your coffee and in general-they may make you feel more queasy or bloated.  If you’re not a coffee drinker try some GINGER or other HERBAL TEA-Ginger soothes the stomach.
  6. EXPRESS GRATITUDE  for all that you have. Be grateful for the family and friends with whom you’re spending the holidays and the job you have that requires you to go to that company X-mas party and for all those other social opportunities, good friends and family to celebrate the holidays. Some people are really alone at this time of year. Gratitude makes us feel better right away.

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7. EAT: BREAKFAST-After you’ve done steps above, have a breakfast with healthy alternatives to the normal greasy, hangover foods.  See ideas above.  LUNCH & DINNER:  Turkey Burger-no bun or Amy’s Organic Pizza or Rice Pasta.

8.  RINSE: Take a shower. A good shower, although it does not treat the symptoms of the hangover helps you feel revitalized.  Use warm water, not hot and finish with a 30-60 second cool rinse. Or take a cleansing Epsom Salts bath.

9. MOVE: Only if you’re well hydrated take your fave SOUL CYCLE or other spin class, a light jog, or 25 minutes on the BELLICON. They’ll make you smile and release some endorphins. If you are sleep deprived and you go to class it can make you feel worse. In that case, opt for a couple of planks + 3 sets of pushups + 30 squats.

10. LAUGH: Too tired to go to class?  Watch a funny movie. Love Actually is one of my holiday faves. Laughter always makes us feel better.   Whatever you do, don’t call that friend that’s always in a bad mood.  You’re likely to feel a little depressed if tired, hungover so you want to avoid negative people.

11. SWEAT: I live for my SUNLIGHTEN INFRARED SAUNA and try and sweat 3-6 days a week. If you can’t get to in one of Sunlighten’s, any dry sauna-especially the one at THE RUSSIAN BATH HOUSE will do. Three x 20 minute rounds with short breaks or dips in a cold plunge is optimal but pace yourself and be sure to take electrolytes and that your hydrated.

12. SUNSHINE and the FRESH AIR, even if only for a few minutes.  Our body in order to function properly needs oxygen.  


Find my Amazon Shopping List of Hangover Prevention Tools/Remedies HERE.


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Fave simple way to drop 7 pounds in 7 days* and to have more energy, now-AVOID THESE 7 FOODS 

5/28/2014

1 Comment

 
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Food intolerances affect 75% of us, which means you don’t have to have a full blown allergy to one of the avoids to suffer the side effects. Out of the hundreds of clients with whom I’ve worked over the years, all but one have felt and looked better after just a few days of avoiding the seven main avoids.  So what are these offenders?

7 MAIN AVOIDS:
  1. Gluten  
  2. Sugar  and artificial sweeteners. A little bit of Xylitol or  Stevia is ok.  
  3. Dairy 
  4. Corn 
  5. Soy 
  6. Peanuts    
  7. Eggs - I know, bummer, but I didn’t make up this list. 

COMMON SIDE EFFECTS OF EATING ONE OR MORE OF THE SEVEN AVOIDS:

Inflammation which can lead to:
  • Weight gain
  • Joint aches
  • Digestive disturbances:  bloating, gas, fatigue…
  • Headaches/migraines
  • Mood swings
  • Skin breakouts  
  • Mild depression   

Each week for the next seven weeks I’ll address one of the avoids, starting with Gluten. 
I'm starting with gluten because millions of unsuspecting people have difficulty digesting it and as a result, suffer from one or more of the above side effects.  

WHAT IS GLUTEN?  
If you don't know what gluten is, you're in good company. Most people, including many of my gluten-free clients don’t know what gluten is, but they know they feel and look better when they avoid it.  Check out Jimmy Kimmel Live’s hilarious “What is Gluten?” video, in which none of the gluten avoiders interviewed could explain exactly what gluten is.

Gluten is a type of protein naturally found in wheat (including spelt, kamut, farro, and bulgur) and other grains, like barley and rye. Gluten is what gives flour its doughy elastic consistency and what makes it chewy. Gluten is also in many other products from salad dressings, seasoning mixes, vitamins, body lotions and more, so a truly gluten-free diet is a major commitment and can be challenging.  

According to Neurologist and best selling author of Grain Brain, David Perlmutter  the benefits of avoiding gluten can even help stave off Alzheimers and other more serious diseases associated with aging. So as far as I'm concerned, avoiding as much as you can as often as you can, is a good idea. 
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GOING GLUTEN FREE-MY RECOS
 
I've found that sometimes the easiest way to go gluten-free is to go cold turkey. Since most of the foods that contain gluten are nutrient deficient, caloric and generally not good for you-bread, pasta and cookies for example-you won't be missing anything from a health standpoint. Take a look at the below guidelines and choose the amount of time you think is best for you. 

Minimum Amount of Time = 7 Days - Some inflammation, bloating and water retention will be reduced and you will be feeling and looking better already.

Recommended Amount of time = 23 Days - This is the recommended time for an “elimination diet” and the best way to find out what foods you’re most sensitive to.  Antibodies, which are the proteins that your immune system makes when it reacts to foods, take around 21 to 23 days to turn over, so if you don’t quit things to which you're sensitive for at least that time, you won’t get the full effect of eliminating them.

Optimally with this and all the 7 Avoids = 66 Days.   According to some research, it takes this long for your neural pathways in your brain to change and for a new, healthy lifestyle habit to take hold. 

In my Mind Body RE BOOT program I reco that participants avoid ALL the seven avoids for at least 23 days. I realize this seems like a formidable task, especially if you don't have a support system set up. But it's actually easier than it sounds when you follow the steps below and use my suggested recipes. And I promise, it is the quickest way to drop unwanted weight and gain more energy. 

WHEN & HOW TO GET STARTED

You will be most likely to succeed in avoiding your avoids, as with all new, desired habits, if you follow the 3 Critical P’s:

Plan-Set aside a week where you have the fewest social commitments
  • Get to the store and stock up on the fresh foods you need to eat right
  • Prep a few days worth of my easy, avoids-friendly recipes 
  • Clear cupboards and fridge of all the gluten temptations
  • Tell your family and friends about your plan. The more accountable you are, the better. Avoid listening to the naysayers.  
  • If you suffer from anxiety, check out last week's faves blogs on breathing. Often we reach for gluten filled yum foods for emotional reasons/as a reaction to stress. 

Practice-Like with all desired new habits you want to string together as many consecutive days as possible. It's easier to stay the course, avoid cravings and to make healthy food choices when we're well rested and hydrated.  So get to bed by 10PM whenever possible and drink approximately 2/3 of your body's weight in ounces each day. Green juices and herbal teas count.

Persistence-Promise yourself you’ll do your absolute best but remember, this is a process and as with any new habit, it can be uncomfortable at first and it can take time before it feels natural. So manage your expectations and if you’re not wow’d after five days, hang in there, keep going. Re read the reason why 23 days are highly recommended.

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WHAT TO EAT & DRINK INSTEAD  

DO...

Do eat unprocessed, organic whole foods and lean proteins that are humanely and naturally raised.
 

  • DO eat lean, organic turkey and chicken OR grass-fed beef. 
  • DO eat lots of fiber, organic, dark green veggies, green  juices and quinoa salads
  • DO eat lots of healthy fats found in olive oil, ghee, coconut oil, avocados, sprouted almonds and walnuts.
  • DO eat, low sugar, avoid free snacks. Check out my faves HERE. 


A SAMPLE GLUTEN FREE DAY:

  • UPON RISING AND UNTIL 11AM:  Juice of 1/2 Lemon and 8 ounces tea temp water
  • 11AM:  PROTEIN SHAKE 
  • 11:30:  8-16  ounces water  or herbal tea
  • 12/12:30PM: GREEN JUICE  or Green Smoothie
  • 1:00PM  Big, raw salad with  2 TBS Apple Cider Vinegar & Lemon + 4 ounces of lean protein: Organic turkey, chix, beef, avocado...  
  • 1:30PM: 6 ounces filtered water or herbal 
  • 2PM: 6 ounces filtered water​ or herbal tea
  • 3PM: SNACK: sprouted almonds or walnuts and ½ and apple or pear
  • 4PM​:​ 6 ounces water or herbal tea
  • 5PM: GREEN JUICE or Smoothie
  • No later than 7PM DINNER: 4 ounces of lean protein OR Quinoa Veggie Salad with as many green veggies you can eat: asparagus, broccoli, kale, Brussel sprouts...OR a yum bowl of homemade Soup

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RECIPES

Click HERE for more easy your whole family will love. Most of these avoid all the above allergens. We even have yummy alternatives for your fave gluten-filled comfort foods.  

BE CAREFUL-Just because it’s gluten-free does not mean it’s healthy!  Many gluten free products contain several of the other food avoids like corn and sugar.  Stick with the above recos of a whole foods diet to feel your best.

*The amount of weight you lose will vary and depends upon many different factors. Regardless, the initial 7 pounds are likely going to be mostly water and waste.  The main intention of this blog is to give you tools on how you can feel your best mind and body in the quickest amount of time. Losing unwanted fat and inches is a bonus but I like to focus on how you feel and how clothes are fitting as opposed to a number on the scale. 

HOW TO REINTRODUCE GLUTEN AND/OR ANY OF THE AVOIDS:

After at least 23 days, pick one thing you eliminated—like gluten, OR corn OR dairy—but not more than one, and eat it. Best to eat 3 servings within 24 hours.  Notice how you feel-any bloating, itchy skin, sluggishness, etc.

Continue to check in with how you feel over the next 48 hours. If you have no reaction after two days, eat that same food again, and for a second time, notice how you feel. 

If you feel fine after eating the food and  it’s up to you whether or not to re-incorporate that food into your diet on a regular basis.

Once you’ve reintroduced your first food, after two days you can pick another one and follow the same steps.

NEED HELP-DON'T WANT TO GO IT ALONE? 

I'm here for you. My next Optimal Mind Body group program is July 9th. Until then, I'm working with individuals one on one.  Email pattymbfitness@gmail.com for details. 

1 Comment

EIGHT FAVE HEALTHY HABITS BLOG SERIES: #1 ATTITUDE OF GRATITUDE

5/15/2014

3 Comments

 
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CHANGE YOUR THOUGHTS, CHANGE YOUR LIFE!
ONE OF MY FAVE HEALTHY HABITS - AN ATTITUDE OF GRATITUDE

After 20 years in the business of helping people feel and look their best, I’ve distilled my healthy living recommendations down to eight essential things, that if done most of the time (meaning 80%), lead to a healthy, happy, energized, peaceful mind and body and can allow you to avoid the effects of life’s stresses and avoid most if not all disease and stave off common issues associated with aging.

Next week I’ll be speaking  about five of my eight fave healthy habits at my friend’s Joe Cross’ Reboot Camp. The prep for my talk entitled “ Setting Yourself Up For Success - Simple tips for establishing routine of healthy habits”  prompted me to do a series of blogs on all eight of these healthy habits starting with what I consider to be the most essential of the eight, GRATITUDE.

What if I told you that by being more grateful you could feel happier, be more alert and energetic, have more determination, optimism, less depression and stress, be more likely to exercise regularly and make greater progress toward achieving personal goals and improving your romantic and other relationships? Cool, huh?

 "Gratitude is not only the greatest of the virtues but the parent of all others." -Cicero


WHAT IS GRATITUDE

Gratitude is a feeling, an emotion and an attitude. It means thankfulness, counting your blessings, finding simple pleasure in the seemingly mundane daily occurrences and an acknowledgement of a benefit you’ve received or will receive. It means treating even small wins as miracles, and being aware on a continuous basis of how fortunate you are. We are what we think and what we think we're not....

Gratitude shifts your focus from what your life lacks to the abundance that is already present. It makes you feel better instantly among many other benefits and research shows it heightens the quality of your life.


THE BENEFITS OF GRATITUDE

GRATITUDE INCREASES QUALITY OF LIFE

Two psychologists, Michael McCollough of Southern Methodist University in Dallas, Texas, and Robert Emmons of the University of California at Davis, wrote an article about an experiment they conducted on gratitude and its impact on well-being.

The study split several hundred people into three different groups and all of the participants were asked to keep daily diaries.

The first group kept a diary of the events that occurred during the day without being told specifically to write about either good or bad things.

The second group was told to record their unpleasant experiences; and the last group was instructed to make a daily list of things for which they were grateful.

The results of the study indicated that daily gratitude exercises resulted in higher reported levels of :
  • alertness,
  • enthusiasm,
  • determination,
  • optimism,  
  • energy.

And LESS:

  • depression,
  • stress,
AND...
  • were more likely to help others,
  • exercised more regularly, and made greater progress toward achieving personal goals.

More on gratitude and associate with well-being from Wikipedia:  A large body of recent work has suggested that people who are more grateful have higher levels of subjective well-being.

Grateful people are happier, less depressed, less stressed, and more satisfied with their lives and social relationships[16][19][20] Specifically, in terms of depression, gratitude may serve as a buffer by enhancing the coding and retrieve of positive experiences. [21] Grateful people also have higher levels of control of their environments, personal growth, purpose in life, and self acceptance.[22]

Grateful people have more positive ways of coping with the difficulties they experience in life, being more likely to seek support from other people, reinterpret and grow from the experience, and spend more time planning how to deal with the problem.[23]

Grateful people sleep better, and this seems to be because they think less negative and more positive thoughts just before going to sleep.[24]

Gratitude has been said[by whom?] to have one of the strongest links with mental health of any character trait. [25][4]

GRATITUDE CAN BOOST A ROMANTIC RELATIONSHIP 



While being grateful is good for you, being on the receiving end of it can juice your romantic relationships! A recent study found that after receiving gratitude, participants noticed that their partner was more responsive to their needs;) and overall more satisfied with their relationship.

I learned from a very smart relationship's therapist that successful relationships tend to have  a  20/1 ratio of positive to negative things said to one another and a 5/1 ratio of positive interactions to negative ones that predicts whether a marriage will last or become one of the sad statistics of divorce.

GRATITUDE AS A MOTIVATOR OF BEHAVIOR

Gratitude may also serve to reinforce future pro-social behavior in benefactors. For example, one experiment found that customers of a jewelry store who were called and thanked showed a subsequent 70% increase in purchases. In comparison, customers who were thanked and told about a sale showed only a 30% increase in purchases, and customers who were not called at all did not show an increase.[10] In another study, regular patrons of a restaurant gave bigger tips when servers wrote "Thank you" on their checks.[11]


TIPS ON HOW YOU CAN CULTIVATE AN ATTITUDE OF GRATITUDE


The brain can only hold one thought at a time. When we’re busy noticing what’s right we can’t be worrying or thinking about what’s wrong; we’re in the present as opposed to the past and future.

I think the the best
way of cultivating an attitude of gratitude and the one I practice myself is to start as soon as I wake up in the morning, just as I'm cracking my eyes open, I start to list those things for which I am grateful. And try not to stop until I get to my kitchen where I turn on my water on to boil. Some days it’s hard, especially when I’m tired or I didn’t complete the things I wanted to complete the night before. The monkey mind jumps around and says, things like,  you shoulda gone to sleep earlier , then you woulda been able to do your TM first thing in the morning and you....coulda. And on and on. By the way, let’s take those words, shuda, wuda, coulda right out of our dictionary today, ok? They’re all about the past.

“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”   -Brian Tracy

MY RECOS:

1. Practice at least 1x a day, pref at the same time every day. Think it.

Like most new, healthy habits, it’s best to practice at the same time every day. Research suggests it takes anywhere from 30-60 consecutive days of repeating the desired behavior for it to become a habit. So it's best to start first thing in the morning before your mind gets over active. Say something to yourself like “Thanks Universe for this cozy bed I don’t want to get out of, the roof over my head, for my body that's getting healthier day by day. Thank you for my clients...Whatever you can think of works. List at least three things and if you can, keep going. You will see that your active  monkey mind will get quiet.

2. Repeat. Write it down.

The more you repeat something the more likely it is to become a habit. This is true of unhealthy habits as well. The easier a habit is to do, the harder it is to break. Keep a gratitude journal, a spiral notebook or something more special and in it every morning once out of bed or asap, write down at least three things for which you’re grateful. Writing something is just another way of reinforcing the ideas and the energy you get from them. And you can keep a running list and look back on it. My Dad gave me my first Gratitude Journal when I was 18. I still have it. I love looking back on my lists from a few years ago, they always make me smile. There are even apps, like The Happy Tapper that can help remind you to list your three (or more) things for which you're grateful.

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Other tips:  Start a Gratitude Jar-If you’d rather not keep a journal try keeping a Gratitude Jar. Can you guess who taught me about this?....Yep, my Dad. We started one together last New Years. It’s never too early to start practicing  gratitude. And my clients have started them with their kids and they really get into it. 

It’s never too early to start practicing gratitude. Psychologist and researcher Jeffrey Froh created and implemented a gratitude curriculum for kids aged 8 to 11. The youngsters who received the lessons showed an increase in grateful thinking, appreciation and positive emotions as compared to their classmates who did not partake.


3. Practice. Speak it. 


Throughout the day whenever I catch myself thinking or worse, saying something negative, I find something positive to say. I look for what’s right, what’s working, what I like. I make a point of telling as many people I encounter what’s great about them. Speaking is the third way to reinforce and share the good energy and love you feel or want to feel. It’s a law of attraction thing. Like attracts like. 

From telling the cab driver how nice his maneuvering skills are, to complimenting the waitress’ attentiveness, small acts of gratitude and kindness pay off for everyone involved and for the people that the person to whom you’ve just expressed gratitude encounters next. Yes, it’s contagious, so YOU have the power to affect many people's day and life in general. 

What happens when we encounter a difficult person...someone else’s monkey mind? 

Limit as much as possible the time you spend with people who are always complaining. Just as gratitude is contagious, so can be negativity. If you can't just leave the conversation and you're experiencing them ranting, dumping or worse, talking poorly about someone else, be polite and compassionate and tell them, ”I’m really working on staying upbeat and having a better attitude. Could we change the topic of conversation?” Or offer to help them find a solution to their conflict and ask them questions that will create a more productive conversation about whatever is upsetting them. Or if you know there’s no real solution, for example it’s an ailing parent they’re complaining about, let them vent some then give them a big hug. It releases feel good chemicals in the body and brain and they probably need it. Aw. Whatever you do, be kind.

TRY OUR OWN 100 DAYS OF HAPPY CHALLENGE:  Tag us in your gratitude photos and quotes on Instagram. @mindbodyreboot or Twitter @magenbanwart and we’ll repost em for you and share the love. A great way to start practicing and to develop a new, healthy habit of happy. 

And finally, one of my fave books is an interpretation of the Tao Te Ching  by Wayne Dyer called Change Your Thoughts Change Your Life. And it's really good at helping you to shift your perspective about life's events and ourselves. I've used it in my Yin Yoga classes for years. You're meant to read one short  section each day so it's easy. Not a reader? Try watching this video or get the audiobook and play it or another inspirational book in the background as you do your busy work or simple tasks. It will help you keep your mind in a happier place. 

Practice every day in little ways starting first thing in the mornin' tellin'  yourself what you appreciate about yourself, your life and those you love. Then repeat, write it down. Challenge that monkey mind and the negative Nelly's in your world and stay vigilant for looking for what's right. Share with anyone who will listen. Give compliments, do good deeds without expectation. Life is so very, very good and "all you have to remember is how fortunate you are." -Sri Sri
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Magen's Favorite Ways to Cleanse

7/25/2013

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It’s that time of year where we’re all wanting more energy, to feel lighter and more peaceful. If you can’t retreat to your favorite resort to get that revitalized feeling, create your own spa at home with my favorite ways to cleanse mind and body.  These five favorites are also flu fighters and cold busters.
 
WATER AND LEMON first thing in the morning hydrate get your blood more alkaline and get your digestive juices flowing start your day with my new Good Mornin’ Mixture:
  •  12 ounces cool, not cold water
  •  Juice of 1/2 Lemon
  •  2-3 drops of Stevia 
  •  2-4 drops of Oil of Oregano (I know yuck, but this stuff really works!)

 
Don’t want to make your own… Organic Avenue now has a little shot called D that is similar but has garlic. Powerful stuff - Whew!

TIP:  Make a big batch and sip throughout the day. If you can’t stand taste of Oregano, leave that part out.   Keep a bottle of the Stevia in your bag or at office and put a drop or two in each of your waters throughout the day.
 
 
GOURMET TEA INSTEAD OF COFFEE  Instead of that cup of Joe which can tap those adrenals - lead to more
fatigue, dehydrate and interfere with sleep , try making a yummy tea. The health properties of tea have long been known but what some people don’t know is just how 
different the quality and therefore your experience can be between ok and excellent tea. While it’s chilly outside, get some good ones to have around home and office and make sippin’ on teas a part of your routine. May help keep you from snacking as well.   Three of my new faves:
  •  Caffeine free/herbal ROOBIOS AND MIND BODY TEA by Plain Tea
  • Some caffeine SENCHA




GREEN SMOOTHIE: While everyone knows how much I love my juice.
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I definitely recco a green smoothie over juice for breakfast as it will fill you up longer and keep those afternoon sugar cravings at bay.

Here’s my smoothie recipe and instructions on how to makelink to RYB juice article.  For an awesome green juice recipe from Joe Cross Director of "Fat, Sick and Nearly Dead" (one of my fave documentaries).  
Watch the Premier Episode of The Joe Show juice segment starts/ends 9:22-11:44.
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EAT

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SWEAT

INTERVAL WORKOUT ON THE REBOUNDER 

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STRETCH
  1. Yin Stretch
  2. You don't have to do a whole Class to reap the benefits

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SAUNA 

SAUNA talk about the benefits of the dry sauna, particularly the infrared

  • Gyms:  For NY’ers NY Sports Clubs have dry saunas.  Find one and join.  They’re affordable.
  • Russian Bath House/Other Bath House - This is most affordable option if you already belong to the gym.
  • Not in NYC or near a sauna - Get your own for your home: I own a Sunlighten mPulse Conquer .   It’s the Rolls Royce of saunas (and almost as big as one:) I don’t recco this size for NYC apartment dwellers.

     
    SOAK
    When you get home after your long day, while I’d like you to meditate, I’ll settle for you slipping into a warm (not hot) bath with Epsom Salts and a couple shakes oflavendar essential oil .While you’re in there, practice some deep four count breathing and Shazam! You’ve been transformed to your happy baby buddha self.
    • FAVE SALTS lavendar epsom bath salts on Amazon
    • ADD A COUPLE DROPS OF Lavendar NOW ESSENTIAL OILS

Enjoy! xoMB   

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