Energy

Work Related Stress is a Huge Health Issue

Work Related Stress Reduction Seminars

Work Related Stress Reduction Seminars

Work related stress is a big health issue affecting productivity, communication, morale, and the overall health of leadership and employees. Work related stress does not have to be this way. Work related stress can be reduced.

Char Miller with Char from HR and I are teaming together to offer Leadership Conferences & Seminars, Career Strategy Workshops, and Employee Lunch & Learns for businesses and organizations. Our venture is called VITA for VITALITY!

Executive Leadership and HR : Does your organization struggle with employee engagement, productivity, customer service, achievement of organizational goals, and attracting and retaining top talent? Does the phrase “not hitting target”, “no work-life balance”, and “lack of performance” come up in leadership meetings often? Is it difficult to create a culture of wellness where your talent staff and leadership teams can achieve success?

Do your staff and leaders feel or act Burned Out?

Talented Employees: Do you suffer from the white-knuckle syndrome? Do you dread going to your job? Have you lost your energy, excitement, and enthusiasm with your career? Do you feel tired hours before the end of your workday? Do you suffer with high stress and cortisol levels? Do you feel as if you are in a constant state of fear worrying you will not meet expectations?

Do you feel Burned Out?

If you answered yes to any of these leadership and career barriers, turn to Char from HR and Greg Gillette with Gillette Nutrition for help! We help talent achieve company mission, vision, and goals. We help talent find the power to live and grow in a dream career and live a healthy life-style to achieve success!

Attention:

HR Leaders, Executives, CEOs:

To improve: Employee Wellness, Engagement, Productivity …Book a customized event for your teams! Rates as low as $260 an hour. Hourly rate depends on time needed to meet your organization’s wellness & talent needs. With a healthy work environment, attract and retain the best talent!

 

charfromhr.com           vita.vision@outlook.com       970-590-2186

gillettenutrition.com  greg@gillettenutrition.com     720-369-0177

 

 

 

 

Sleep your way to excellent health

Effective Sleep

Healthy Sleep

Sleep is one of the most important aspects of life to ensure a healthy body and mind. A good night sleep revives the immune system, improves brain health, restores healthy bacteria in the digestive system, and revives the endocrine system (hormones). Unfortunately, millions of people suffer from insomnia and other sleep issues. It’s an epidemic. The following article by Kate B. Forsyth, a writer for Be Healthy Today, will help you on your journey to a better and healthier sleep regime. 

7 Proven Tips to Ensure a Good Night’s Sleep

Sleep is one of the most important factors a body needs in order to function properly. However, due to the day and age we now live in, plenty of other factors get in the way of us getting the sleep that we deserve. There’s stress at work, stress at home, heck, even stress from the environment.

There are many things that people do to make sure they get the best sleep. Some have nightly rituals, some invest in the best sleepwear, some even hire people to help them get to sleep. If you are able to rest fully and properly, you will get tons of benefits, both mentally and physically.

What exactly will you get? Well, if you regularly get a good night’s sleep, you will have healthier skin and a more youthful appearance. It encourages healthy cell division. It will improve your ability to learn new motor skills by 20 percent. It boosts your brain health. Developing good bedtime habits ensures that your body gets the rest it needs, helps you better manage stress, and provides you with more energy during the day. And finally, it improves productivity and also the overall quality of life. Basically, if you have healthy sleeping habits down pat, they will greatly improve your overall life.

Here are some tips and tricks that guarantee you to be sleeping like a baby and waking up full of energy.

  1. Avoid Caffeine. Nicotine, and Alcohol

Caffeine is a stimulant that can keep you awake. Make sure to avoid drinking coffee, soda, tea, or chocolate at least 4–6 hours before your intended bedtime.

Also, smokers should not use tobacco products too close to sleeping time. Smoking alters the expression of clock genes in the lungs and the brain. This ruins and disrupts a restful sleep. It’s been noted that smokers experience restless sleep and are more likely to suffer from insomnia.

With regard to alcohol, yes, it may help to bring on sleep. However, once the body starts to process the alcohol, it increases the number of times you wake up during night. Make sure to limit your alcohol intake to at most 2 glasses, and avoid drinking within 3 hours of bedtime.

  1. Exercise, Exercise, Exercise

Regular exercise promotes good quality sleep. As little as 10 minutes of aerobic exercise every day is enough to improve your quality of sleep. This makes sure you don’t feel sleepy during the day.

In addition, regular exercise improves the symptoms of sleep apnea as well as insomnia. Also, it increases the amount of time you spend in the deep and restorative stages of sleep.

Working out in the morning or early afternoon is the best choice. If you exercise too close to your bedtime, it interferes with your sleep. Try to finish moderate to vigorous exercises at least 3 hours before bedtime.

  1. Limit Daytime Naps

Many people  make naps a regular part of the day. Although napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make it worse.

However, if you can’t stop yourself from dozing off, make sure to limit the napping time to 15–20 minutes. Also, make sure to take them in the early afternoon. Having late-day naps decreases your sleep drive.

  1. Set a Sleep Schedule

It’s a good idea to keep a consistent sleep schedule. That means getting up and going to sleep at around the same time every day, even on weekends or when you’re on vacation. Experts recommend at least 7 hours and at most 9 hours of sleep every day.

This helps regulate your body clock and helps you fall asleep faster and stay asleep for the rest of the night. Keeping a schedule also makes you feel more energized when you wake up.

For bedtime, choose a time when you normally feel tired. If you feel drowsy a few hours before your intended bedtime, do something mildly stimulating. Some examples are washing the dishes, arranging your books, or calling a friend.

During the weekends, do not sleep in. If you need to make up for a late night, a short daytime nap will do.

  1. Dim the Lights

Before going to bed, dim the lights and put away electronic devices with backlights. Dimming the lights boosts your body’s melatonin production. Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle. What happens is if it gets dark, your brain secretes more melatonin, making you sleepy.

Also, this means no more late-night binge watching. This is because the light from the TV suppresses melatonin. Also, most programs nowadays are stimulating rather than relaxing.

  1. Make Your Room Conducive for Sleep

Keep in mind that your bed is for two things only: sleep and sex. That’s it.

Make sure there are no disruptive noises that can be heard in your room. Also, ensure your room temperature is just right. Many people sleep best in a slightly cool room with adequate ventilation.

If you still have some trouble falling asleep, try using scents that can help you zone out. Smells like ylang-ylang, lavender, and chamomile activate the alpha wave activity in the back of your brain. This leads to a feeling of relaxation and will help you sleep more soundly.

And of course, make sure you have a comfortable bed and pillows. It is essential that your sleeping posture keeps your head and neck in a straight line in order to avoid tension or cramps that can prevent you from falling asleep.

  1. Don’t Force Sleep

There are just some nights where you can’t fall asleep easily. And the more you toss and turn, the more your eyes remain open. If you find yourself unable to sleep after about 15 minutes, get out of bed and do something that will relax you. Some light reading or listening to soothing music are good examples.

 

Author Bio:

KATE

Kate B. Forsyth is a writer for Be Healthy Today, who specializes in health and nutrition. Her passion is to help people get an overall transformation of health that lasts a lifetime. In her blog posts, she goes beyond research by providing health-concerned citizens doable and simple tricks to achieve a healthier lifestyle.

 

Best Carbohydrates to Eat for Great Health

Although there are different opinions on how many carbohydrates are needed per day and which types of foods contain the best carbohydrates, from my research over the years, here is a list of what I feel are the best carbohydrates to eat for great health. Before I mention the list, some folks do very well on a very low carbohydrate diet (ketosis) and some folks do not. A lot depends on the health of your endocrine system, especially your adrenal glands. Another interesting point is that if you engage in anaerobic exercise, such as sprinting, intense cross fit or other quick and high intensity movements, your body has to be able to access energy from carbohydrates.

Carbohydrates provide good energy for the body and mind and carbohydrates help with brain focus, digestive health and hormonal health. Once you are in touch with your body and mind, you will know how many carbohydrates and which ones to eat on a daily basis. 

What are the best carbohydrates to eat for great health.?

  1. Fresh vegetable juice: Use celery or cucumber as the base and add some carrots, beets, parsley, ginger root, etc. Fresh vegetable juice contains a lot of vitamins and minerals and it will provide for good energy levels and oxygen. Buy a good juicer and make your own juice.
  2. Fruit: Fruit is a fun food to eat and it contain a good amount of vitamins and minerals. Strive to eat fruit in season and buy fresh when possible. Frozen berries are acceptable. Eat fruit with some protein or fat to keep your blood sugar balanced.
  3. Raw Honey: Packed with enzymes and vitamins and minerals, raw honey is a super food, if eaten in small amounts. Eat anywhere from 1tsp to 2tbs a day. Raw honey aids in healthy digestion and a healthy immune system.
  4. Raw or lightly steamed or sautéed vegetables: salads, broccoli, kale, collards, etc. Drizzle with olive oil, pastured butter or coconut oil, add good sea or celtic salt and other spices. Vegetables are packed with vitamins and minerals and other phytonutrients.
  5. Potatoes: for when you need a starch, potatoes are great. They are much easier to digest than grains, beans or bread. Eat russet, yukon gold, red, sweet, etc. Add plenty of pastured butter or coconut oil and enjoy. 

 

Circadian rhythm

Circadian rhythm is becoming more popular and for great reasons. When you strive to follow circadian rhythm you will begin to feel better. You will have more energy, a stronger immune system, a better working mind, a better sex life and a happier outlook on life. 

By following Circadian rhythm your hormones, especially leptin and melatonin, will become more effective in helping you feel amazing. Most folks are bathed in artificial lights too much and for too many hours after the sun sets. This throws off the production, timing and effectiveness of leptin and melatonin and a host of other hormones and neurotransmitters such as insulin, cortisol, dopamine and serotonin.

A huge health issue in the world is the lack of quality sleep. With staying up way past dark in artificial lights, melatonin will be greatly affected and it will not be sufficiently produced. The blue light from the cell phone, computer screen and light bulbs blocks the enzyme that converts serotonin to melatonin. Insomnia sets in and major immune problems can come into play because melatonin is the body’s main anti-oxidant and the body needs sleep to repair and to rebuild. Another hormone, that is a major anti-oxidant, is prolactin. Prolactin will only turn on if there has been sufficient production of melatonin. No wonder so many people have compromised immune systems. 

Strive to do your best in following the sun and circadian rhythm around the year and the four seasons: winter, spring, summer and autumn. 

Here is a video of mine on the benefits of wearing blue light blocking glasses

Blue Blockers

Here is another article from the Weston A. Price Foundation.

Weston A. Price

Following Circadian Rhythm will truly improve your health: physically, mentally and emotionally.

Primal Radiance

Primal Radiance is about getting back to the way we were born to live, with amazing health, energy and vitality. In order to live with awesome health, we have to re-learn how to live in harmony with ourselves and with Mother Nature. As a whole, we have lost our way and we are greatly suffering with an overall unhealthy society. The rate of illness and disease is staggering, but it does not have to be this way. 

Primal Radiance is a revolution to bring health and healing to the world, through healthy food, seasonal eating, circadian rhythm, primal movement and exercise, barefoot walking known as Earthing, deep conversations, deep connections with others, meditation, deep breathing, more play, less stress, more energy, less material goods, more soulful and spiritual experiences, more emotional living and expression, more laughter and an overall shift in thinking and living to make the Earth and ourselves to become more joyful and healthy. 

Gillette Nutriton inspires and motivates people from all walks of life to live with awesome and amazing health, well into their golden years. Primal Nutrition and living with Primal Radiance is the best prevention and cure for illness and disease. 

Here is the link to my Primal Radiance Show on Zeno Radio. Primal Radiance

Listen to my archive on Primal Radiance!  What is Primal Radiance? 

Take small steps on a daily basis on your journey to living with amazing health: physically, mentally, emotionally and spiritually. 

 

Energy!

Would you like more energy? Would you like to wake up refreshed and have all the energy needed to achieve what you need and want to do for the day? Of course, you do! Why are most people struggling with a lack of energy and vitality?

Stress is probably the biggest factor in zapping your energy. Modern society is stressful. Too much stress can raise cortisol levels, which causes a host of issues, such as weight gain, insomnia, high blood sugar and a compromised immune system. Too much stress can put you in the sympathetic nervous system, which puts your body and mind in a heightened alert state, known as the flight or fight response. This can cause the production of too much of the excitatory neurotransmitters and hormones such as Dopamine, Epinephrine, and Norepinephrine; leading to increased heart rate and blood pressure and poor digestion. Over time, this can lead to what is known as “Tired, but Wired.” After the Tired but Wired state has run its course, major fatigue will set in as the majority of your hormones and neurotransmitters will be in a very low productive state and your energy will be zapped. 

The big key to stress management is to find that proper balance for yourself.  We need some stress in our lives in order to reach goals and to continue to learn and move forward in life. What we don’t need is chronic stress that brings us down and our energy down. Chronic stress consists of the following: unhealthy relationships and jobs, unhealthy eating, lack of or too much exercise, lack of connections and friendships, working too much, lack of sleep and too much blue light after the sun sets.

The goal to sustained energy is to have the proper balance in being in your parasympathetic nervous and in your sympathetic nervous system. This balance will bring about a balance in hormone and neurotransmitter production. The calming and good feel effect of GABA, Serotonin and Endorphins will be in proper balance and the focus and energizing effect of Dopamine, Epinephrine, and Norepinephrine will be in proper balance. Cortisol will also be in proper balance and your weight, blood pressure, blood sugar and immune response will be humming along happily. 

Here is a list of the best things to do to ensure heathy energy levels.

  1. Eat a high fat, cholesterol rich diet with moderate protein and moderate to low carbohydrates.
  2. Meditate every day for 10-30 minutes. Focus on relaxing your body and mind and breath deeply.
  3. Do some strength training such as weight lifting, body weight exercises or yoga.
  4. Do some interval training such as sprint for 30 seconds, rest for 90 seconds, and repeat for a total of 15-20 minutes.
  5. Do not over do the cardio workouts. Concentrate on walking 3-4 miles or running at a slow to moderate pace for 2-3 miles. Monitor how you feel after exercising. You should feel slightly energized. If not, reduce that type of exercise or stop doing it. 
  6. Sleep for 8-9 hours a night and sleep in a dark room. Wear a sleep mask if needed. 
  7. Get off the computer and cell phone and stop watching TV, at least on hour before bed. If you are unable to do this, buy some blue light blocking glasses. 
  8. Express yourself emotionally and set safe boundaries for yourself. This may take some time, but it’s worth it. 
  9. Find an activity that brings you joy such as dancing, hiking, singing, writing, painting, poetry, frisbee golf, stand up paddle boarding, etc. 
  10. Strive to eat when you are actually hungry and stop when you are full. The key is to get into the rhythm of hunger and satiety. Overeating zaps your energy, while following the signs of hunger and satiety boosts your energy.
  11. Strive to Let Go of everything you cannot control.
  12. Laugh as laughter is good medicine

Conversation

 Has the ability to spark a true soulful conversation been forgotten by the majority of people who are too caught up with materialism and their own inner world? As a whole, the art of conversation is lost, but for the brave and concerned few, we must revive the art of soulful conversation to the forefront to save our society.

Deep down, everyone longs to express their emotions and their dreams; and everyone, deep down, is a beautiful spiritual being. But how can we revive our ability to engage in soulful conversation? You must instill in yourself a wholehearted interest for your fellow human beings and have the courage to go beyond the norm and ask big questions. Granted, you cannot have a soulful conversation with everyone, but you can begin with good intentions and a willingness to share ideas and see what happens.

With most people you come in contact with, you will have to begin with the usual pleasantries of how are you, what do you do, where do you live, etc. Then you can bring forth the questions of what are you passionate and curious about. Ask the deeper questions like, how do you feel about the state of this country or the world? Are you doing what you want to do? What do you dream about? What are your spiritual beliefs?

Some people may not know what do say because they never hear these questions. So be ready for some possible awkward moments and remember that the biggest gift you can give someone is listening.

The easiest way to test your boldness is to talk to the people you come in contact with every day, such as the local store clerk, cashier or waitperson. Ask an interesting or funny question. Try these and see what happens: Have you had any interesting dreams lately? Do you really like your job or would you rather be doing something else? What’s your favorite color and why? What’s one thing that you want to do that you have not done yet? You may learn something new or make a friend. At the very least, you may just brighten up their day.

Our society has become too mundane and superficial. It’s time to strike out and get people out of their boxes. Life is about mystery, connections and lighting sparks of fire to awaken society and to engage people in compassionate communication and deeper relationships

I leave you with a passage from Goethe’s “The Fairy Tale of the Green Snake and the Beautiful Lily.”

“Where do you come from?” asked the King.

“From the subterranean passages where gold is found,” said the snake.

“What is more precious than gold? Asked the king.

“The light,” answered the snake.

“What is more precious than light?” asked the king.

“Conversation,” said the snake.

Follow the conversation! 

Oysters for Health!

One of the most nutritious and powerful foods are oysters. Oysters for health! Growing up near the coast in Virginia, I ate a lot of seafood, including oysters from the Chesapeake Bay. Back then, I had no idea how heathy oysters were. I do now. 

Oysters are known as an aphrodisiac in some cultures. Perhaps it’s the shape and texture that make them an aphrodisiac, but the real reason is the powerful nutritional value of oysters. Oysters are packed with healthy protein and fat, both of which are needed for hormonal and neurotransmitter production and assimilation. Oysters for health! Oysters contain the most zinc of any food and zinc is the most important mineral for the immune system. White blood cells need zinc to be produced and to work properly. Zinc is needed for a healthy prostate and many men need a boost in their prostate health. Zinc is also needed for healthy muscles and healthy bones. Besides zinc, oysters contain the following nutrients: vitamin D, vitamin B12, iron, copper, manganese, and selenium. Oysters also contain high levels of niacin, riboflavin, thiamin, vitamin C, phosphorus, potassium, and sodium. Finally, oysters are a huge source of beneficial cholesterol, antioxidants, omega-3 fatty acids and water. Oysters even contain a small amount of vitamin A and vitamin B6. Oysters for health!

Another awesome benefit of zinc is its ability to keep testosterone levels at healthy levels. Men have much more testosterone than women, but women need that small amount of testosterone at healthy levels or women will see a decrease in muscle tone, energy and libido. Oysters for health!

The best way to obtain all the nutrition from oysters is to eat them raw, like I do. Squeeze some lime or lemon juice on the oysters and add some good cocktail sauce, preferably organic and homemade. If raw is not your style, roast, sauté, bake or grill the oysters. You will still obtain a huge benefit from the oysters if they are cooked. 

One last note of the benefit of oysters is their ability to absorb toxins and to assist in ushering the toxins out of your body. Your liver, which does most of your body’s detoxing through its phase 1 and phase 2 detoxification pathways, will love it if you start consuming some oysters. Oysters for health!

Here is some more fantastic information about oysters from the Weston A. Price foundation. Oysters

 

Hormones!

Do you know what your hormones do for your body and mind? Hormones are chemicals made by the glands that act to control certain actions of cells and organs. They are the messengers and they work in a lock and key mechanism.

Your hormones have a huge effect on many of the bio-chemical actions that take place in your body and brain, on a daily basis. Some of the actions that depend on hormones include: sugar metabolism, brain function, sexual health, cellular communication, immune response, bone health, muscular health, energy levels, sleep patterns and emotional health.

When your hormones are in a healthy balance, you feel wonderful, but when they are out of balance, you can feel down right lousy and experience many unhealthy side effects.

Most adults, and even some children, have hormones that are way out of balance. What is the reason? The main reasons for out of balanced hormones are an unhealthy diet, chronic stress, too little or too much exercise and emotional problems and or trauma.

In addition to correcting the reasons I started in the above paragraph, a very important action to take is to take a blood test and salvia test to see how healthy or unhealthy your hormones are. I offer a salvia test through Alcat Labs to test the adrenal glands and two of the main hormones that the adrenal glands make: Cortisol and DHEA. I offer a blood test through SpectraCell Labs to test the male hormones, the female hormones and the thyroid hormones.

These tests are very affordable and very important. By knowing the results of your test, I can more affectively set a course of action to guide you to better health and healthier hormones. I can have the test kits shipped to you at no extra cost.

Be sure to search my blog for other articles on healthy hormone health!

Nutrition for Athletes

The right nutrition for athletes and for anyone who exercises is very important. Food needs to provide fuel and energy. It also needs to help the body to recover and rebuild and to lubricate, nourish and protect. Many athletes do not put enough emphasis on healthy food. Healthy nutrition for athletes should be a top priority.

The right foods are also very important when healing from injuries and most everyone will experience an injury from time to time.

Watch the video below for an in-depth look and wonderful information about nutrition for athletes and healing from injuries.