Changed the name a bit but idea is the same….

Here’s my favorite Facebook posts from the past week in one convenient place for you to scroll through and see what interests you! I’m trying to find the best of the web in the world of health and happiness and bring them to you here in a way that may be easier to navigate. Did you see the first edition? If not, check it out here.

Small sips of movement, nourishment, reconnection, and restoration

Nourish….

We talked about eating protein with every meal – something we should all be doing! Eating protein with each meal or snack helps you stay fuller longer, helps regulate your blood sugar levels, and provides the building blocks for your cells.

and

I posted some SonRise Ranch recipes to get you some protein!

Pork Carnitas Recipe

Doug’s Legendary Ribs Recipe

And my my go-to, simple roast chicken recipe that works EVERY TIME and is oh-so delicious

chicken

Pre-heat oven to 400 degrees.
Completely dry the chicken with paper towels inside and out – the drier the better.
Sprinkle pepper and sea salt inside the cavity.
Sprinkle the outside of the bird with sea salt and truss the legs.
Place in skillet or roasting pan and place in oven for 60 minutes – no peeking!
After 60 minutes remove from oven and let sit for 10 minutes before carving.
Eat!

and

I shared a Huffington Post article on gluten to help answer some questions as to what gluten is, what gluten intolerance and celiac are  – I learned I was intolerant two years ago and not eating gluten changed my gut health immensely!

and also some tips for the kitchen

For all my chefs out there – the 100 greatest cooking tips of all time from the Food Network. Find them here, including salting your cutting board when chopping herbs to keep them together – I’m going to try it!

Move…

I showed you some more of my new favorite kind of workouts – they’re fast, need no equipment, can be done anywhere, and are challenging for all levels! MovNat has some great workouts that they post weekly, the one below is from Underground Wellness and Brett Klika from Fitness Quest 10. Check it out if you want a fun new way of working out!

and we learned…

Moving your body more throughout your day not only makes you fitter, it also makes you smarter. Research has consistently shown that light-intensity exercise helps you to better retain what you’ve learned and also improves your memory. What does light exercise look like? Things like walking or an easy bike ride may work best by providing the brain with just enough arousal to get the blood flowing and prime the brain for optimal functioning. This could be your workout for the day or active recovery from a higher intensity bout.

and that…

Moving periodically throughout your day helps relieve chronic pain by loosening up our joints and bringing necessary fluids and nutrients to our bones, tendons, and muscles.

and my favorite movement fact of the week.

Did you know that moving your body more can change the way your genes express themselves? This means that even if you have inherited certain genes that increase certain health risks you can decrease those risks just by moving a little more.

That’s pretty awesome. By being a little more active we can reduce our risk of obesity, diabetes, heart disease, and a host of other health problems. I know everyone is time crunched and we might not all have time to exercise in a traditionally defined sense – but we all have time to move.

plus I tried to change the way you think about exercise…

Redefining exercise: it shouldn’t be a dreaded chore! It should be fun. I talked a bit about that more here in “Exercise: It’s Not What you Think it is”.

Restore…

Ahhh, sleep. One of my favorite topics. You have to admit that it’s pretty awesome that getting a good night’s sleep could help you lose weight or stay at your healthy, happy weight. Did you know that when we don’t sleep well, we’re more likely to crave junk food? Not only do we want junk food more, our ability to make good decisions diminishes with less z’s, too, making it more likely to reach for the junk. It’s a battle that’s already hard to fight and not sleeping enough makes it SO MUCH HARDER!

As hard as it may be, we have to prioritize getting enough sleep. The magic number of hours is different for everyone but usually around 8 hours (can be 7, can be 9 – you get the idea). To find out your magic number, try going to be early and see what time you naturally wake up with no alarm clock. If you can do this a few days in a row you should get an idea of how many hours you typically need.

So want to lose weight? Go to bed!

Reconnect…

With nature. How do you get a little bit of nature in each day? Walks? Indoor plants? Gardening? Nature sounds when falling asleep? It’s important to get a little dose of nature every day, it’s good for our bodies, minds, and spirits, and a little can go a long way. Unplug from those screens and get in some Vitamin N.

Disconnect to Reconnect for better health

Want more nature benefits? Go camping! Camping is good for body, mind, and soul and lets you reconnect with nature, with your inner child, and with your camping mates – human and pet.
Spending time outdoors in fresh air with just sunlight and campfires to light your days and nights has been shown to improve sleep, too, (a Restore twofer!) and allows us to find our internal sleep pattern. Sometimes the best thing we can do to reset our bodies and our natural rhythms is to get back to nature for a bit!

With ourselves. How well do you know your body? Do you know all your moles? Do you know the ABCDE’s of melanoma warning signs? Here they are:

A is for Asymmetry: Do different halves of the skin lesion look the same?

B is for Borders: Do the borders of the lesion appear irregular, shaggy or ill formed? The borders of an early melanoma tend to be uneven, and the edges seem scalloped or notched.

C is for Color: Does the color appear different throughout the mole or lesion? Having a variety of colors is another warning sign of a melanoma.

D is for Diameter: Melanomas usually are larger than the size of the eraser on a pencil (1/4 inch or 6 mm), but they may sometimes be smaller when first recognized.

E is for Evolving: Look for any change that occurs in the size, shape, color or elevation and note any new symptom, such as bleeding, itching or crusting/scaling.

Okay – I don’t want to drown you in sips! Hope you find something useful from this week’s Facebook posts (:

And thank you for reading my post!

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