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    Archive for the ‘Lifestyle’ Category

    The EWG does it again!

    Wednesday, June 10th, 2015

    Check out this great new guide and app from the EWG!

    Mobile App

    Posted in Health News, Lifestyle, Wellness Blog | No Comments »

    5 (More) Ways to Enjoy Summer!

    Thursday, May 29th, 2014

    Click here to read the entire May newsletter!

    1.  Plant a Garden.  Gardening is not only a great way to enjoy colorful blooms or fresh vegetables all summer long, it is also a great form of light exercise.  Planning the design of flower beds or planters stimulates your  creativity and encourages social interaction at the garden center and in the neighborhood.    Best of all, getting your hands in the dirt is a great way to relieve stress and forget your worries.  Click here for some gardening tips and how-to videos from HGTV.

     

    2.  Find a local Farmer’s Market.  ‘Farmer’s markets’, outdoor markets featuring fresh produce and many other items are popping up everywhere, which is a great thing.  The produce you’ll find there is usually locally grown, often with fewer pesticides (ask to be sure), and is fresher than what you’ll find in the supermarket.  That means more nutrition and longer shelf life at home.  Lower prices on seasonal fruits and vegetables make them an affordable, as well as  enjoyable, way to shop.  For example, click here for a list of Farmer’s Markets in Bergen County, New Jersey.  A simple Google search of your area should tell you where to find a market near you.

     

    3.  Try something new (or appreciate what isn’t).  Something about summer makes it easier to open yourself up to new ideas.   You may also feel motivated to take better care of yourself.  Put these together and and you can make positive changes.  Try a new hobby or rediscover an old one, take in a sunrise, connect with an old friend, start a  gratitude journal. When you break from your usual patterns, you have a chance to see things in a new light.

     

    4.  Simplify. The  casual nature of summer almost begs us to be more relaxed.  Simplify your dinner hour with an a no-cook  pasta sauce such as pesto, or olive oil, slivered garlic and chopped tomatoes, or pack up a Mediterranean style picnic of hummus, whole grain bread or crackers, fresh vegetables, olives, cheese, and a few lean meats and take it to the park or the porch.   

     

    5. Rethink exercise as “active play”.  The best exercise is always the one you will do, so find activities that are enjoyable and incorporate them naturally into your day.   What matters is that you move and feel refreshed, whether it is a brisk walk, a swim, taking the stairs, stretching, yoga, dancing, cleaning, Pilates in front of the television, or isometrics while standing in line.  Exercise doesn’t have to be  an isolated chore or a bullet on your to-do list.    For a fun and easy game you can take just about anywhere, try Goodminton, a racquet game with two paddles and feather-tailed birdies.  Have fun!

     

    Posted in Lifestyle, News & Events, Wellness Blog | No Comments »

    New Study Shows Link Between Stress and Increased Mortality in Middle-Age.

    Monday, May 19th, 2014

    Most likely, you need no convincing about the benefits of reducing stress, conflict and worry in your life.  But in case you are not convinced, here is one more very good reason.  This new Danish study shows a strong link between high levels of   family and/or spousal conflict and a significant increase in mortality during middle-age.  This is so important.  Stress has been long understood to lead to certain types of disease or illness, but this new study suggests it also leads to higher mortality, generally, during middle age.  Read more.

    Posted in Health News, Lifestyle, Wellness Blog | No Comments »

    Stress linked to metabolic risk factors

    Wednesday, May 7th, 2014

    Is it the box of cookies or the stress…or both? Read on to learn how stress plays a significant role in fat accumulation, blood glucose levels, insulin resistance and more…

    Click here to read the article.

    Posted in Health News, Lifestyle, Wellness Blog | No Comments »

    Latest Huffington Post Blog

    Sunday, May 4th, 2014

    Click here to read my latest Huffington Post blog!  In honor of my 2nd anniversary of survival, it tells of the amazing journey I wouldn’t trade for the world.

    My Unexpected Teacher

    Posted in Home Page Events, Lifestyle, Wellness Blog | No Comments »

    4 Ways to Shut Down Stress and Power up Your Life!

    Friday, March 28th, 2014

    Finding ways to manage stress and tension is critical to living a balanced,  healthy life.  The impacts of chronic or sustained stress are far reaching and can impact health in many ways.  High levels of prolonged stress have been proven to increase infertility in women, suppress the immune system, and cause blood vessels to constrict leading to high blood pressure and cardiovascular disease.

    While practices like yoga, mindfulness and time management tips are more and more accessible, many of us still only give lip service to stress management.   But you don’t have to wait for a weekend yoga class to reset your body’s physiological response to stress and chill out.

    With just a few tools in your back pocket, you can bring stress reduction into your day no matter where you are or how much time you have.  Even 5 minutes of deep breathing and/or meditation can create a change in hormone levels in the body and create a relaxation response.  That is good news.

    You can take it with you – With many apps out there, you are bound to find one you like to tune into when you have a few minutes at your desk, between meetings, or on the walk to the train.  Click here to see some of the best mediation apps.

    Turn your car into a mobile spa – Driving can be relaxing, but it can also feel like wasted time, or at worst get stressful with traffic jams and aggressive drivers.  Try something different by keeping a meditation CD in the car, or tune into XM radio’s “Spa” station.  You will be amazed how quickly the stress melts away and you will arrive at home or work feeling more refreshed.

    Breathe!  If you simply cannot find time to tune into an external source to guide you, you can use deep breathing techniques to effectively reduce stress anytime, anywhere.  Take 10 deep belly breaths, holding to a count of 4 and exhaling slowly.  Notice how you feel, and do it as often as you can throughout the day.

    Get outside –  With warmer weather finally here, find a reason to take a short walk.  Even 10 minutes outside in the sun and fresh air can bring positive health benefits.   Find a bench  to stop and take a pause if you can (but no checking email!).

    Be Well!

     

    Posted in Lifestyle, Wellness Blog | No Comments »

    Longer days are here at last! What will you do with them?

    Thursday, March 13th, 2014
     Try these time management tips from Dr. Sears and get more of what you want from your day:
    1. Plan- Planning your day can help you stay on task and feel more in control of your kids and your own schedule.  Write a to-do list and keep track of your schedule to minimize rushes and avoid last minute conflicts.
    2. Prioritize- Little tasks that do not seem to be a big deal can take up more time in your day then you would expect.  Prioritizing tasks will ensure that you spend your time and energy on those that are truly important to you.
    3. Take breaks- Take a break to do something that you wanted to do with your day.  Too much stress can derail your focus and even end up creating anxiety.  Take time away from what you’re doing and go on a walk or go work out to help maintain your sanity.
    4. Evaluate your time- Keep a diary of everything you do for a couple days and determine how you are spending your time.  Look for time that can be used more effectively and eliminate the distractions that are keeping you from using your time wisely.
    5. Managing stress- Stress should not be affecting your health or your lifestyle.  Follow the 4 A’s of stress management.  Avoid unnecessary stress, alter the situation or change things so the problem doesn’t present itself in the future, adapt to the stressor, or accept the things you cannot change.

    Posted in Lifestyle, Wellness Blog | No Comments »

    Keep your Heart Healthy and Happy

    Friday, February 14th, 2014

    5 Ways to a Happy, Healthy Heart  

    Give it an ‘oil change’.   Good or ‘right’ fats are vital to our health.  Simply put, the better the oil, the smoother blood flows,  and that means better body function downstream.  A diet rich in healthy mono-unsaturated fats like Olive Oil and Omega 3 fats as found in seafood and nuts are very beneficial to cardiovascular health.  They have anti-inflammatory and anti-coagulant (prevent blood clotting) qualities and both are known to lower ‘bad’ LDL cholesterol while increasing ‘good’ HDL levels.  Eliminating “trans fats” (hydrogenated and partially hydrogenated oils) from your diet is an important first step you can take right away.  

    Eat more plant based foods.  Increasing the amount of fresh fruits and vegetables we eat is good news for lowering the ‘highs’:  high blood pressure, high LDL cholesterol, and high blood sugar.  When enjoying a meal of animal based foods, be sure to include a big helping of greens, vegetables and/or fruits.  They can help to reduce the artery-constricting effect of a meal high in animal fat.

    Eat more potassium and less sodium.   A 2008 study from Harvard Medical School showed that eating twice as much potassium as sodium can decrease the risk of cardiovascular disease in half.  That’s big!  How it works?  The high potassium/low sodium diet has the effect of lowering blood pressure, which is a primary cause of heart related illness.     Click here to see a list of potassium-rich foods!

    Relax.  Dr. Sears puts it well, “The brain and heart are energy-delivering teammates.  When the brain is upset, so is the heart”.  Stress levels (particularly among middle-aged women) are through the roof and the consequences to heart health, as well as  to emotional well-being are serious.  Chronic, relentless stress triggers the brain to release hormones that cause blood vessels to constrict, leading to high blood pressure.    Make it a priority to carve out time to clear your mind and decompress in a way that works for you.  Exercise,  meditation. yoga, music, a walk in nature, or just the art of doing nothing.  Once you find one fits, get busy being unavailable.

    Move!  Exercise and ‘active play’ is perhaps the single most important thing you can do for heart health.  The heart is a muscle, and like others, it strengthens as we use it.  Increasing blood flow through exercise triggers the release of the body’s own natural medicines, such as Nitric Oxide.  This amazing natural medicine triggers blood vessels to widen, prevents blood from getting thick and ‘sticky’,  and helps keep artery walls smooth and flexible.    All that adds up to great heart health!

    Posted in Lifestyle, Wellness Blog | No Comments »

    5 Healthy Habits to Start the New Year

    Friday, February 14th, 2014
    Happy Winter!
    ‘Tis the season of snowy days, cozy fireside evenings… and new year’s resolutions.  And why not? They encourage us to reflect on our accomplishments of the year past and to set new goals for the year ahead, which is all good…so why do they often fail?

    One reason is we give it too little thought.  We make sweeping statements about big changes, like “this is the year I will… lose weight, get back into shape, start eating right, reduce stress.”  But what does this really mean?  What actions will you take?  When? What does success look like?  Three weeks later, most resolutions have been forgotten.

    Another reason we don’t stick to resolutions is that they often involve breaking habits – taking something away or going without.  The resulting feeling of deprivation creates more resistance and procrastination, working against the very goal we seek.

    This year, try something different.   Instead of stopping a behavior, add one.  Try a new food, start a new healthy habit, or incorporate a nutritious snack into your day and see how you feel.   Chances are, you will feel good.  What’s more, you will feel ready to make the next good choice.

    Remember, you can’t get to the end goal in one step, so begin from where you are and celebrate each milestone along the way, no matter how small.


    5 Healthy Habits to Start Today!


    Don’t skip breakfast
    A  nutritious breakfast is indeed the most important meal of the day.  It not only satisfies your appetite, but also stabilizes critical hormone and blood sugar levels, which provides sustained energy and prepares the brain for the challenges ahead.  Tip: Be sure to include a mix of protein, complex carbohydrates and a healthy fat.

    Go Fish
    The benefits of the Omega-3 fatty acids in fish are well documented.  There is hardly an organ in the body that doesn’t benefit from it, including the brain, heart, eyes, endocrine system, bones, and skin.  Plus, it boosts immunity!  Tip: Aim to have two 6-ounce servings of wild-caught, cold water fish (such as Alaskan salmon) each week.

    Just add water
    Soda consumption is a leading cause of obesity in the US.  Loaded with empty calories, high fructose corn syrup, sugar substitutes/chemical additives, and artificial colors, these beverages work the kidneys harder and deplete the body of needed water.  Instead, drink 1 ounce of water per pound of body weight each day.  With many fun shapes and designs of water bottles available, you are sure to find one that inspires you! Tip: Add fresh herbs or a squeeze of lemon or lime for a splash of flavor.

    Start a journal
    Journaling is a wonderful way to get (and stay) in touch with what is going on for us emotionally.  But it shouldn’t be a drudgery of details.  Think of it as a creative outlet, draw a picture, paste a favorite picture or image,  capture a spontaneous thought, even connecting with one word can be meaningful and dissipate stress.  Or, if that isn’t for you, try a gratitude journal.  It is a beautiful way to start or end the day, and thinking about all things large and small that we are grateful for helps to re-frame our thoughts when stress pushes us in other directions.  Tip:  Purchase a smaller size book to keep in your bag or briefcase so you can access it during the day.

    Get to bed!
    The importance of getting enough sleep cannot be overstated.  When we are at rest, the body’s ‘maintenance crew’ goes to work healing and repairing tissues and cells.  Not getting enough sleep, or getting restless sleep deprives the body of the time it needs to do this important task, which includes replacing worn out cells with new ones, repairing muscles, and letting the brain sort and organize our thoughts.  In short, not enough restful sleep weakens the immune system.  And if that isn’t enough, it can also start a cycle of hormonal imbalances that lead to unwanted weight gain.  And who needs that?  Tip:  If you exercise at night, make sure it is at least 3 hours before bedtime.

    Posted in Lifestyle, Wellness Blog | No Comments »

    5 Ways to Make Healthy Choices when Dining Out

    Wednesday, January 22nd, 2014
    You don’t have to abandon healthy habits or undo all the hard work you have done when you go out to eat or to a party. Connecting with friends & family is what’s most important.  So, keep it on your own terms, and follow a few of these tips to stay on track!
    1. Don’t go to the party hungry: Before you head out, eat a healthy snack. Crudites, a handful of nuts, or a protein-rich smoothie are all good choices.  If you struggle with sweets, having a small piece of dark chocolate will help you resist the dessert tray later on .
    2. Use a small plate:  This will help to keep portions small and avoid the urge to ‘super-size’ your meal.
    3. Choose wisely:  Double up on healthy choices like fruit, vegetables, and salad.   Choose fish and lean meats over fatty meats, fried foods or pasta.
    4. Take small bites and chew twice as long:.  It can take up to 20 minutes for your brain to register that hunger has been satisfied.  Take your time!
    5. Drink water:  If you will be sipping on drinks all night, alternate with a glass of water to moderate alcohol consumption (and blood sugar levels) and stay hydrated.  You’ll thank yourself in the morning!

    Posted in Lifestyle, Wellness Blog | No Comments »

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