Living in the Pacific Northwest, I am not used to a consistent day to day heat. We usually get one hot day, then a cool day, then hot, then cool. Thank goodness we have some cooler weather with us right now, but just days ago we were right in the middle of a had a steady stream of dry hot weather. Part way into that heat wave, I started to feel lethargic and sleepy and realized that I wasn’t drinking enough water to support my body under these conditions.
With the warm weather we will sweat more often and our bodies work harder to keep us cool. If we don’t get enough water, our body will go into “drought & conservation” mode. Our organs start to compete for what fluids we do have. The brain is a very demanding organ and takes priority, our other organs take back seat. This can be hard on the kidney’s, heart and lungs because it causes distress.
A good tip to remember, if you are thirsty – you are already dehydrated. Try to sip water throughout the day to avoid this. If you are feeling tired and lethargic, drink up!
Drink WATER! Stay away from sugary sodas and caffeine loaded beverages as these are not what the body needs. Caffeine actually depletes the body of water and the influx of sugar causes blood sugar levels to rise and fall, giving you a “sugar high” followed by a “crash.”
Keep a water bottle with you that you can continually fill so that you have access to water at all times. Your body will thank you! I promise!
- See more at: www.innovationsinantiaging.com
Salmon is one of the healthiest meals you can make.
Whether it’s farmed fish or fresh out of the water, the health benefits of salmon and its omega-3 fatty acids are clear. However, to really get the most out of a salmon fishing trip, you’ll want the most rewarding part – the meal afterwards – to be the best it can be. Here are 5 simple salmon recipes that taste best with fresh-caught fish:
BBQ Roasted Salmon
Simple, tasty, and a reason to break out the barbecue. This recipe from SparkRecipes is a great way to celebrate your haul without spending time in the kitchen.
Baked Salmon with Garlic and Dijon
This is one of the most popular recipes for salmon available online, and for good reason. Simple ingredients and easy preparation means you’ll want to keep this one in your back pocket the next time you come back from a day on the water.
Bring out the dark, Smokey flavors of Pacific Northwest salmon with this smoked salmon recipe. It takes a little bit of preparation, as you need to marinade the fish overnight, but the results are definitely worth the effort.
Simple Salmon Recipe
Sometimes less is more. Butter, salt, lemon, and garlic powder are the only things you’ll need to enjoy this salmon dish.
Salmon cakes are great on their own, but serving them with French fries and a bun are a great alternative to the more complicated and fancy recipes you’ll often come across.
And of course, you can’t forget a delicious side dish…
Try this delicious avocado corn salsa recipe. Tastes just like chipotle’s corn salsa but it’s really a million times better. Want to bring more healthy and easy dishes into your home? Check out these Mediterranean recipes and spice up your kitchen this summer.
The difference between joining a big-name gym and joining a small private gym is kind of like the difference between attending a massive state university and choosing a small, private liberal arts school. The state university has a lot more students, and therefore a lot more resources, the way a chain gym can offer a greater variety of equipment, locations, or classes. The liberal arts school, on the other hand, can’t offer quite the same expanse of options but makes up for it by treating you like a person, not a number, and taking a sincerely invested interest in the process of your education.
A small gym is like that—you’re more than just the swipe of your membership card, and that kind of intimate, community environment doesn’t just make you feel happier, it actually improves your workout and overall health. Trainers are able to more closely monitor your progress, and things like diet planning, body fat evaluation, nutritional assistance, and goal setting are often included with basic membership—you usually have to pay extra for that kind of personalized attention at a corporate gym. Feeling like you’re held accountable to people who remember your name and take a hand in your fitness plan, in an environment where you work at your own level, motivates people to push themselves further and not to give up. Basketball courts and Zumba classes don’t matter if you never go—studies have shown that people are less likely to quit a fitness program if they’re in a comfortable environment.
A recent survey of 10,000 gym subscribers by Consumer Reports showed that people are rarely happy or motivated at major-league gyms. National health club chains fared the worst in customer satisfaction, while small independent gyms received high marks. The national chains were cited for having longer wait time for machines, contract or fee issues, uncleanliness, and inadequate locker rooms. And of respondents with long-term membership plans—something you rarely see at small gyms—almost one in five reported having a problem with contract or fees, and 38 percent of those who canceled a membership complained it took too long and required too much effort to cancel, and there were continuing complications like being billed after cancellation.
The advantages of a small private gym are probably most appreciated by people first entering the fitness sphere. First-time gym members don’t just walk into a 24 Hour Fitness knowing how to use the machinery to create an effective workout plan the way seasoned veterans can, and the smaller gyms usually provide a low-pressure learning environment that emphasis improvement and effort over ability. And most small gyms have a central theme—yoga, kickboxing, climbing, spinning, barre, etc—and the group class setting fosters a community-based learning experience that’s fun and skill-building. And because it’s incredibly easy to create your own facility, there is a specialty gym for just about every interest, especially in major metropolitan areas. So if you think that you’re “not a gym person,” maybe you should try a small community gym before you knock it.
Now that we are well into spring, I became inspired to set up a new weekly webinar series! These complimentary webinars will give you the opportunity to learn a great deal about your health and the opportunities for you and your family to not only age “well” but to live vibrantly with energy and clear mind!
Antioxidants, Your Anti-Aging Friends will kick us off on June 10th followed by
Your Brain on Nutrition – June 17
Body Image Workshop – Learn to Love YOU! – June 24
Your Child’s Brain on Nutrition – July 1
Your Body as a Whole – July 8
What’s REALLY Behind that Label? – July 15
Stop “Dieting” Once And For All. Let Go of the Yo-Yo! – July 22
Food Sensitivities & Gut Health – July 29
For more details on each webinar, please check out the Webinar Schedule on my website. All webinars in this series are on Wednesdays, 12pm Pacific Time.
See you there!
One big part of being healthy is exercising, and a fun way to burn some calories and enjoy the great outdoors it to take our dog for a walk, hike, or run! For many of us dog owners, our dog is a close friend and even feels like another member of the family.
The walk is one of the most important activities you can share with your dog. It’s a time for both of you to bond, and for you to practice calm, assertive leadership. Keeping this family member safe and happy is a high priority. Luckily, for those of you dog lovers who do not own a pet, there are many loving dogs in your area in need of a trip outside their cage. You can browse through different dog field trip programs in your area.
Follow these important tips to protect your pet and improve your dog safety mindset…
And ladies, remember…. don’t be afraid to walk your dog in style. Check out Chrissy Teigen’s Guide to Walking your Dog In style. Chrissy can be seen regularly outfitted in some of the coolest off-duty looks while walking her adorable pup Pippa.
Hopefully these tips will help you to keep you and your dog safe and healthy for many years to come!
Marques Lewis (also known as DJ Risk One), was recently diagnosed with Adenocarcinoma, an extremely rare and aggressive type of cancer that affects less than 2% of all bladder cancer patients in the US. This type of cancer typcially occurs in 60-70yr old men, with a list of other contributing factors that don’t apply. Marques’ situation is the rarest of the rare.
He is one of those rare lights in the world; he has touched so many lives through friendships and music. He was raised by a mother who instilled in him high morals and values – qualities that have shaped his character today.He is loved by those who know him as someone who is reliable, funny, lovable, talented, and intelligent. Always available to listen or offer help and will log out of his way to help others. He has many fine qualities that one finds in short supply these days.
He has been referred to one of the top Urologist in the nation at UCSF to have surgery to completely remove and reconstruct his bladder. They will also be removing his prostate and surrounding lymph nodes as this is the only way to guarantee this terrible cancer will never return. This will be a huge surgery with life altering side effects and consequences, but will literally save his life. His wonderful mother started a Go Fund Me campaign: Risk One’s Cancer Fight and so far we’ve been able to raise over $18,000 in donations, but still have a long way to go. In addition, I am donating 100% of my sales on j.a.Molina Creative on Etsy towards his fight.
I had the privilege to meet Marques back in college and we’ve been friends ever since. He has been there for me at crucial points in my life and has helped me grow into the woman I am today. You can read more about how Marques has changed my life on my latest blog post. Please help us share his story so we can continue to raise funds to help cover rapidly growing medical and daily living expenses. Any and all help is greatly appreciated. If you want to connect with Marques and send him some positive vibes, you can follow @RiskOne on Twitter and/or like DJ Risk One on Facebook. Please let me know if you have any questions and I can do my best to answer or connect you with his mother. Thank you in advance!
Until next time,
Jennifer Arlem Molina
Risk One’s friends and nightlife colleagues have planned benefit events in various cities to help with the cause.
The first event is Tuesday March 3rd at Brunos San Francisco.
PORTLAND Benefit: Wednesday March 4th at Tube
SEATTLE Benefit: Wednesday March 11th at Aston Manor (Pending)
Did you make any New Year’s Resolutions? How about your employees / co-workers, your loved ones?
Now that we are well into February, how is everyone doing? Is everyone still on track and optimistic about their goals?
Check out the list of Top 10 Resolutions. Do you see any of your resolutions listed? Time Magazine stated that not only were these the top 10 resolutions, they were also the most failed resolutions. As I looked over the list I saw a strong correlation between them all. Every one of these resolutions relate to one’s well being and overall health. When one or more of these areas are out of balance, it can skew the others off course and cause us to feel out of control and frustrated with ourselves as well as with others.
We are pretty good at figuring out “what” we want to improve. The challenge lies in figuring out “how” we can successfully achieve the goal by sustaining the necessary behaviors required. Knowing truly “why” we want the change is imperative. It needs to be a reason that will propel us through times when we may want to quit on ourselves. The “why” and “how” are very personal and unique to each of one of us.
Let’s say you want to lose weight and get fit. Until you look at the deep emotional reason as to why you want to achieve this and seriously look at the roadblocks that have stopped you to this point, your motivation and ability to sustain the necessary behaviors to achieve this goal will be lower. Sit down and give yourself the time to imagine how you will feel when you have achieved the goal. What will your life look like? What will your sense of achievement feel like? What other areas of your life will improve by having this goal achieved? Once you see the outcome in your mind, it’s time to figure out “how” you are going to lose weight and get fit. You need to be honest with yourself and make sure you choose physical activities you enjoy and figure out what foods your body responds well to. Have fun with this and be open to trying new things. You could even bring the goal of “Learn something new” into play here. How about revising your goal to be, “I commit to learning & paying attention to how my body responds to the food I eat & the exercises I perform, focusing on optimal performance and health.” Have fun exploring this area. Pay attention to how you feel after you eat your meals. Do you feel energized or are you bloated & fatigued? If you are consuming food that makes you feel fatigued, it will be hard to get yourself to exercise. If you are eating foods that make you feel vibrant and energetic, getting your fitness regimen in will be easier. By doing this, you have the potential to create a long term lifestyle that allows you to lose the weight you want as well as get into better shape without “dieting.”
View your goals as an exciting opportunity to learn something new. Embrace them and enjoy the ride they take you on.
Here’s wishing you a magnificent 2015!
Sally can’t seem to get her act together. She isn’t sleeping well and is under a great deal of stress at work and home. At this point, her lack of sleep and her high stress levels are making it hard for her to manage her jobsite. As a construction field manager for a high volume builder, she can’t afford to not be 100%. Not only is she not scheduling her trades correctly, she missed several installation errors which are now costing her company thousands of dollars to correct. Her tongue has been very harsh towards her coworkers and they have notified her supervisor of the issue. Sally has always been an excellent employee, so her supervisor is concerned about her.
Tom, a lead accountant for the same company is experiencing a similar challenge. He is unable to sleep and his stress levels are through the roof. He keeps making inexcusable errors on vital reports. He just can’t seem to think clearly. His mind won’t focus. Just the other day he fell asleep at his desk to be woken by a peer. He is very distressed because he knows his company is counting on him. To make up for his lack of productivity, he is now logging into his office network from home at night. His family is not happy about this because now he spends even less time with them.
Sally and Tom are not alone. Stress and sleep deprivation are a big problem in the United States. The National Sleep Foundations states that 50% of Americans are sleep deprived and 50% of all insomnia is stress-related.
Stress and Insomnia can cause extensive challenges for a person’s well being. Health problems such as obesity, diabetes, hypertension, are connected to stress and sleep deprivation. The World Health Organization estimates that stress alone costs businesses over 300 Billion a year. The 2012 Workplace Survey released by the American Psychological Association suggests that many Americans report chronic work-related stress. 41% said they “feel tense or stressed out during the workday,” up 4% from the prior year.
On Friday, November 14, 2014, Runway to Freedom 5 took place at the Showbox Theatre in Seattle. This year’s event benefited Mary’s Place, a local shelter that empowers women and children to reclaim their lives. Survivors gathered the strength and courage to share their powerful stories and inspire the audience throughout the night. It was truly beautiful to learned about how they were able to triumph and take control of their lives.
For the past four years, Runway to Freedom has been committed to empowering survivors of domestic violence . The event is produced and curated by Lauren Grinnell, who founded the charitable organization in 2010.
Domestic violence and abuse can happen to anyone, yet the problem is often overlooked. The reasons women stay in abusive relationships can vary, but leaving is almost never as simple as just walking away. There is help available. Mary’s Place offers these women safe shelter and the emotional support and services they need.
The night consisted of a fashion show with designs by Jamie Von Stratton, Cami Funk, Justin Zachary Bartle, Devon Yan Berrong, Kate Kinkle Designs and the Zebra Club. Jairemie Alexander was among the talented musicians who took the stage and delighted the crowd with their performance. Local Grammy Award-winning hip hop-artist Macklemore did the meet and greet for VIP attendees.
The energy and excitement in the room during the live auction was truly amazing. Donated auction items included a package to Teatro Zin Zanni, exclusive trips to Europe, guitars signed by Willie Nelson and Brandi Carlile, a football signed by Seahawks Kam Chancellor, running shoes signed by Marshawn Lynch, Doug Baldwin and Richard Sherman, among many other things.
Runway to Freedom raised over $20k. They will be donating fifty percent of their event’s proceeds to Mary’s Place. The other fifty
percent will help them complete the non-profit 501(c)(3) process, develop their own programing, and begin work on their long term goals.
“By supporting Runway to Freedom you are empowering survivors, sometimes in their greatest hour of need, to get safe and make a plan. You are transforming lives. With the help from our community, businesses, family and friends, we will create and instill confidence in women, men, and children who have been stripped of hope by abuse.”
You can donate online now and support Runway to Freedom in their efforts of empowering domestic violence victims to become survivors. Also, if you’re interested in becoming a donor or volunteering at next year’s event, please email firstname.lastname@example.org.
Abuse can take many different forms. Is someone you know in an unhealthy relationship? There are ways to help. The National Domestic Violence Hotline is one of the many resources available. Their highly trained advocates are available 24/7 to talk confidentially with anyone experiencing domestic violence. Mary’s Place also has a list of alternative local resources to assist those in need.
Remember, no one should live in fear of the person they love.
Seattle, get ready to live the sweaty life!
I first heard about ClassPass a few months ago. After reading reviews from users and learning about its benefits, I was very intrigued and couldn’t wait for them to make their way to Seattle. Although there are many fitness options out there, trying to find a place or the time to squeeze in a last minute sweat session can be overwhelming.
I have always been an extremely active person. At some point, I was even considered a workout junkie. Nothing makes me happier than squeezing a nice 5 mile run and a cardio session first thing in the morning. Sadly, these past few months I’ve struggled to meet fitness goals. I currently have a gym membership, but I am not a big fan of the location and their group classes are not the best. It’s easy to say that I’ve gone from a strict training schedule with lots of activity throughout the day, to a very sedentary lifestyle.
Thanks to ClassPass, getting my sweat on is about to get easier!
So, what is it? It’s an alternative to a gym membership. It provides the option to access the best boutique fitness classes in the city, meet new people, and continuously challenge your body. There are hundreds of classes available to ClassPass members, including cycling, pilates, yoga, strength training, dance, martial arts, and more.
ClassPass has already been a hit in other cities such as, Chicago, Los Angeles, San Francisco, New York, Boston, and Washington, D.C. And as of yesterday, it is finally available in Seattle.
For $99 a month, ClassPass members get unlimited classes to use at studios in the ClassPass network. This is the perfect solution for those who get bored attending the same classes over and over and need variety to keep up their workout motivation. While a member can take as many classes per month as they’d like, they can only visit the same studio 3 times per month. But don’t worry because once the next month starts, you can visit that favorite studio again for 3 times. The ClassPass Seattle roster includes The Bar Method and FlyWheel, just to name a few.
Each ClassPass cycle is one month in length, and will automatically renew on the same day each month. For example, if you buy your ClassPass on November 5, your subscription will renew on December 5. Once your new month starts, you’ll be able to keep taking your favorite classes and also exploring new venues!. And the best part… ClassPass does not require an annual/long-term commitment.
I will be trying ClassPass out this month and will report back to let you know about my experience. I am really excited about this and determined to get my active lifestyle back. If you can’t wait for my reviews and want to check it out for yourself, then head on over to ClassPass and request your invite. Make sure you check Seattle ClassPass Studio Map. Don’t worry if you don’t see a lot of options in your area, they’ll keep adding more studios over time.
I can’t wait to try out a few classes this week. Stay tuned for my updates and follow me on Instagram/Twitter: @arlemJM to learn more about my ClassPass fitness journey. I can already tell you that I am beyond excited to try out some studios that have been on my radar for a few months. Let the fun begin!
Until next time.