Guidepost to Wellness

I grew up in a family where "potty" talk was a part of life. Constipation was called grouchy mopes, and loud flatulence was called "a barking spider." My little brother also had bathroom issues when he was very young, and I was the "unlucky one" that got to inspect the toilet before flushing. Ironically, we could talk more freely about our dogs' bowel movements than we could our own.

Go to my blog for the full article: https://guideposttowellnessllc.liveeditaurora.com/service/blog/2019/08/15/no-job-is-finished-til-the-paperwork-is-done

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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Science has proven that the contents of our thoughts and emotions directly and immediately influence our biochemistry. We can consciously influence and direct the body’s output of health chemical information through mindfulness, meditation, and visualization.There has been a 700% increase in the studies of mindfulness based stress reduction since 2003. Mindfulness training and support is not being offered in over 700 medical centers in the US and around the world as the affects of stress on wellness, health and disease becomes more apparent.

Harvard Medical School states that numerous studies show
• Improved physical health by having a general pain-lowering effect, lowering inflammation and blood sugar, improving immune function blood pressure and heart health and encouraging general self-care
• Increased happiness and life satisfaction by lowering stress and emotional distress
• Improved emotional resiliency, which also helps combat stress and anxiety
• Improved mental health by triggering the release of antidepressant and mood-regulating chemicals such as serotonin, dopamine, norepinephrine and oxytocin, while inhibiting the stress hormone cortisol
• Improved sleep which can have far-reaching benefits for physical and mental health
Mindfulness is as simple as NOT thinking about what has happened in the past, not worrying about what might happen in the future, but only focusing on RIGHT NOW. When thoughts of other things break through your mindfulness, simply shoo them away and say, I’ll think about that another time, and then refocus on your mindful activity.

You can do ANY activity in a mindful way
• Walking / Hiking
• Dancing
• Yoga / Qi Gong / Tai Chi
• Eating
• Being Intimate
• Doing dishes or other chores

Just remember, there is no Right or Wrong way to be mindful. Try different activities until you find what works for you. Start as simple as 5 minutes a day. Check out my video on the Mindfulness Challenge below.

Mindfulness Challenge - https://youtu.be/3W15ZqAg4WQ
Healthy Habits - https://youtu.be/5f0NFvk2_sg
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

#intermittent fasting, #eat stop eat

Brad Pilon is the author of "Eat Stop Eat" which is a very detailed book about intermittent fasting. I've linked to some other videos about the program below. Intermittent fasting is an eating pattern, not a diet plan. I use Zero App to track my fasts and it lists several common fasting intervals such as the Circadian Rhythm fasting for 13 hrs from dinner to your first meal the next day. Sixteen or eighteen hours of fasting are other popular programs. I use the 20:4 fast because the goal is 24 hrs, but Brad talks about in his book that 20 hours is like a sweet spot to get to for the incredible health benefits.

Brad also discusses the fact that the fitness and nutrition and food industries are all trying to sell something and it is not uncommon to latch onto a study or pay for a study that is going to show that buying this food or supplement is going to help you lose weight and/or get healthy. The problem with fasting is that there is nothing to sell because it is actually encouraging people to not eat for periods of time. For that reason there is a lot of false information and misleading information about fasts out there. This is why I did two videos on the real deal with fasting.

Intermittent Fasting Fallacies, Myths, and Misinformation - Part 1 - https://youtu.be/Eou1imh49O0

Eat Stop Eat overview - https://youtu.be/k6NEM-hnV98
Health Benefits of Fasting - https://youtu.be/aVLFy5vc6oY
Get a copy of the book - https://www.eatstopeat.org/
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

#intermittent fasting, #eat stop eat

Brad Pilon is the author of "Eat Stop Eat" which is a very detailed book about intermittent fasting. I've linked to some other videos about the program below. Intermittent fasting is an eating pattern, not a diet plan. I use Zero App to track my fasts and it lists several common fasting intervals such as the Circadian Rhythm fasting for 13 hrs from dinner to your first meal the next day. Sixteen or eighteen hours of fasting are other popular programs. I use the 20:4 fast because the goal is 24 hrs, but Brad talks about in his book that 20 hours is like a sweet spot to get to for the incredible health benefits.

Brad also discusses the fact that the fitness and nutrition and food industries are all trying to sell something and it is not uncommon to latch onto a study or pay for a study that is going to show that buying this food or supplement is going to help you lose weight and/or get healthy. The problem with fasting is that there is nothing to sell because it is actually encouraging people to not eat for periods of time. For that reason there is a lot of false information and misleading information about fasts out there. This is why I did two videos on the real deal with fasting.

Intermittent Fasting Fallacies, Myths, and Misinformation - Part 2 - https://youtu.be/Q9OsX50X5OY

Eat Stop Eat overview - https://youtu.be/k6NEM-hnV98
Health Benefits of Fasting - https://youtu.be/aVLFy5vc6oY
Get a copy of the book - https://www.eatstopeat.org/
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Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

So, do you find that you enjoy exercising and feel great right after you do it, but then feel like you are hit by a truck the next day? Exhausted with more than just sore muscles? If you have any type of autoimmune condition and find that too much physical exertion causes either your symptoms to flare or for you to feel bad all over, then you may be experiencing exercise intolerance. Exercise is a form of stress on the body, and for some too much of any type of stress can cause a flare of our disease. This does not mean you should give up on exercise all together, it just means that you need to find or design a program that is not too stressful for you.

This is why I love Autoimmune Strong so much! It was designed by a woman with two autoimmune disorders that decided to get her personal trainer certification so she could design a program that worked and didn't cause her to have flares. Autoimmune strong has an exercise tolerance questionnaire that helps you determine which training calendar to start with, but you can always adjust from there.

If you are already feeling stronger or have gone through Autoimmune Strong, then you can try out the Simply Fit board. Or maybe you can just add it in for some cardio and variety. The Simply Fit board is great for balance and doing full body workouts. Check out the playlist linked below.

I have done One and Done briefly in the past, and it is a great program, but due to my exercise intolerance, even the basic plan was a little to much for me. That is why I'm working on level 5 with Autoimmune strong with more weight and reps, and looking forward to level 6. My goal is to go back to the beginner level One and Done and start that in October. I'll let you know how it goes in future videos!

Try Get Autoimmune Strong for 7 Days free: https://www.getautoimmunestrong.com/?via=g2w
One and Done Program: https://go.riseworkouts.com/7-minutes-a-day/
Simply Fit Twisty Board Program: https://simplyfitboard.com/
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Thrive Market: https://thrivemarket.com/trial/welcome?ccode=bdgen25off
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Get Autoimmune Strong Video review: https://youtu.be/1ri1D23hYhQ
One and Done Video review: https://youtu.be/kvWlRMFGcyM
Twisty Board Playlist: https://www.youtube.com/playlist?list=PLbK5lpL1cVnyklWlmwbsBpE0jRLP--6zE
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Many of you may already realize that I am a BIG fan of any form of mindfulness practice for stress reduction. I also am very aware from my own experiences that being mindful and especially meditating can be very hard. It can seem almost impossible to quiet the raging thoughts in our heads, especially during times when we are bombarded with bad news and uncertainty through many media outlets. I also know that sometimes we use keeping busy to actually avoid quiet time which may force us to confront things like grief and other personal traumas. However, the brain needs quiet time to process things and keeping our brain waves in the right range helps reduce the physiological impacts of chronic stress.

This is why I love using brain entrainment as the ultimate stress management hack. We spend most of our time in four main brain waves throughout the day. When we are focused on things outside our bodies then we are in Beta waves of 12 Hz and up. When we close our eyes when we are awake or are in a more relaxed state focusing more inward, then we are mostly Alpha waves of 8-12 Hz. When we are just falling asleep, waking up, day-dreaming or have years of meditative practice to slow our breathing, heart rate and brain waves down, we are in Theta between 4-7 Hz. This is a very creative and healing state to be in. Then there are Delta waves of deep sleep which is less than 4 Hz.

Study of brain entrainment goes back over 170 years when scientist first discovered that the brain could listen to different brainwaves in each ear and then would sync to the difference of the waves. This is called Binaural entrainment and for example audios will have 410 Hz playing in one ear and 400 Hz playing in the other ear which will cause the brain to go into a nice Alpha wave state of 10 Hz. Another form of entrainment is using Isochronic tones or mini-beats of 10 beats per second of 10 Hz which the brain will mimic as well.

Modern day programs such as Brain Ev, Brain Salon, Sleep Salon and Zen12 use multiple forms of brain entrainment along with beautiful music and/or natural sounds. The effects are incredible. Check out the links below for incredible free samples of some amazing programs. I've used all of these programs and highly recommend them after checking out the products disclaimer page to ensure you don't have an underlying condition that may require a doctor's review.

Enjoy and I would love to hear how your experiences are with these programs or any others.

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Zen12 - 12 levels of short meditations:
Product Review: https://youtu.be/YLm6hxJl5_4
Free Demo file: https://zen12.com/gift/a/Guide2Well

Brain Ev - 30 minute meditation program:
Product Review: https://youtu.be/-mSuLrVFmPg
Free Demo file: http://www.brainev.com/demo/?a=Guide2Well

Brain Salon - 6 30 minute audios for concentration, mental energy, sleep etc:
Product review: https://youtu.be/dTCHQSwjifA
Free Demo file: http://www.brainsalon.com/demo/?a=Guide2Well

Sleep Salon - multiple sleep audios for all different types of sleep concerns
Product Review: Coming soon
Product info: http://www.sleepsalon.com/?a=Guide2Well

NitroFocus - a powerful collection of brainwave MP3s, for increasing focus and productivity
Product Review: Coming soon
Product info: http://www.nitrofocus.com/gift/?a=Guide2Well

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Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

#Inflammatory Foods, #Food and Inflammation

Inflammation is a natural immune response to tissue injury by something physical, possibly chemical or a pathogenic microorganism. We can see inflammation if we injure our skin or joints because we can see redness and swelling, and feel tenderness, pain and heat. But we can get the same inflammation on the inside of the body that is not so obvious.

One of the most significant areas of impact on internal inflammation is our food choices. Take these three facts: first, we eat approximately 2000 pounds of food a year; second, our intestinal lining is only one cell thick; third, over 70% percent of our immune system is in our gut. So if we are not eating foods that agree with our bodies and our intestinal lining gets inflamed and begins to leak foreign particles into our body, our immune system goes on the attack and we have a case of systemic inflammation. Systemic inflammation can lead to all kinds of serious and chronic diseases.

There are several common categories of inflammatory foods that I review in the video:
-- refined sugar is very stressful on the pancreas, can make our blood more acidic and lead to weight gain.
-- artificial sweeteners wreak all kinds of havoc - check out the link to my video on sweeteners below.
-- transfats / processed vegetable oils -- vegetable oils are polyunsaturated and very unstable. They are damaged during processing and by light, so all that oil in those plastic bottles at the store is already damaged when you buy it.
-- excess caffeine and alcohol are hard to digest and can use up stores of vitamins and minerals.
-- individual food allergens - most common are soy, eggs, nuts, and nightshades like tomatoes, peppers, eggplant, etc.

To try to clean up your diet and reduce systemic inflammation, I recommend eating as much real / whole foods as you can, buy the best food you can afford. I am going to be doing additional videos on portion sizes, hidden sugar and gluten in food labels, and whether or not it has to be organic. Another topic will be doing a food diary to track your personal food issues. Stay tuned for more!

Artificial Sweeteners - https://youtu.be/9t-M-3TxRkc
Seasonal Eating - https://youtu.be/S5OHPedbu-Q
Healthy Bathroom Habits - https://youtu.be/XaWoTx5SkO0
Portion and Container Sizes - https://youtu.be/8KkMQo4lWJc

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http://articles.mercola.com/sites/articles/archive/2009/09/08/what-you-need-to-know-about-inflammation.aspx
http://articles.mercola.com/sites/articles/archive/2013/03/07/inflammation-triggers-disease-symptoms.aspx
http://www.npr.org/sections/thesalt/2011/12/31/144478009/the-average-american-ate-literally-a-ton-this-year
http://eatlocalgrown.com/article/12131-top-10-inflammatory-foods-to-avoid-like-the-plague.html
http://www.organicauthority.com/the-top-10-most-inflammatory-foods-in-the-american-diet/

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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

If you are reading this, you have probably heard about the benefits of meditation: less stress, better focus, better health, sleep, and overall wellbeing. There are thousands of independent studies that have shown the tremendous benefits of meditation.

But if you are reading this, you are probably looking for help to get to that state because it can take years of regular practice to quiet the mind to reap the benefits. I know that I find it very hard to quiet my mind without help, and I have found a gem of a program. Zen12 takes as little as 12 minutes to get you to Buddhist monk level meditative brainwaves.

Zen12 uses brainwave entrainment science to gently get your brain to copycat the waves in the audios to achieve a meditative state. Brain entrainment technology has been around for around 100 years and Zen12 uses isochronic tones and/or binaural beats to deliver the frequencies necessary to release serotonin and other amazing health benefits.

Zen12 has 12 levels and four varieties at each level, so 48 total meditation audios. I like the nature sounds and the gently guided meditations the most. After 12 minutes, I feel like I've had a massage and a power nap at the same time. And the more I do it, the better I feel.
Check out the link below. For the sake of transparency, be advised that Zen12 will email you frequently, great information, but still a lot of emails. But you can reduce the frequency of the emails and always opt-out if you would like. I would love to hear about your experiences with this powerful meditation program.

https://zen12.com/a/Guide2Well

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Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Always laugh when you can. It is cheap medicine. -- LORD BYRON

Well, I got a good dose of "medicine" recently that reminded me of how great laughter is at making us feel better. I watched a video on home-made face masks and was crying I was laughing so hard. (https://www.youtube.com/watch?v=PrJaZsdjSz4&t=41s)
That made me think, wow, this is exactly what we need right now during this stressful time, we need laughter!

Here is just a list of the health benefits and the studies are below. I will be doing a blog article soon talking more about the heath benefits and also ways to incorporate laughter into your life. I also created a Laughter Playlist (https://www.youtube.com/watch?v=YWL2s4DBx4Y&list=PLbK5lpL1cVnwJMuHQEPfwZlCI1_2fS9s3)9s3). Now laughter is very subjective, you may not find my choices funny, but hopefully you will come up with your own!

Physiological Benefits of Laughter
o Increases respiratory activity and oxygen exchange
o Stimulates hear rate and blood pressure followed by vasodilation and relaxation
o Increases mental alertness and memory, enhances learning and creativity
o Engages multiple parts of the brain, stimulating both hemispheres at the same time
o Creates endorphins that help with pain
o Reduces stress hormones like cortisol and epinephrine
o Increases Dopamine and releases serotonin, both help with anxiety and depression
o Helps GI tract peristalsis and decreased stress helps digestion
o Boosts T-cells + natural killer cells for tumor and virus destruction and other parts
o Increases salivary immunoglobulin A which defends against infectious organisms entering the respiratory tract

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https://www.psychologytoday.com/us/articles/200011/the-science-laughter
https://www.sciencedirect.com/science/article/pii/S0277953619300851
https://science.howstuffworks.com/life/inside-the-mind/emotions/laughter1.htm
https://journals.physiology.org/doi/full/10.1152/advan.00030.2017
https://hms.harvard.edu/sites/default/files/HMS_OTB_Spring10_Vol16_No2.pdf
https://www.cal-ccra.org/assets/Convention_Handouts/2012_Handouts/buxman%20k%20handout.pdf
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0219065
https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0219065&type=printable
https://hms.harvard.edu/sites/default/files/HMS_OTB_Spring10_Vol16_No2.pdf
https://www.humana.com/health-and-well-being/health-benefits-of-laughter
https://www.gaiam.com/blogs/discover/7-health-benefits-of-laughter

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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Brain Salon is such an innovative product with something for almost everyone. You have a brain entrainment audio for a mental espresso, to chill out, to get razor sharp focus, to help fall asleep! I use it almost every day. I just listened to the High Energy Espresso to wake up from that afternoon mental slump.

This program has a great money back guarantee, they have very responsive customer service and there is really no risk to get a great brain entrainment variety pack.

Check it out and I would love to hear how you like it. One caution, they have a great free demo, but be advised they will email you every day for quite awhile. The information is good information, and if you determine its too much, you can always unsubscribe or choose a less frequent option like I have.

http://www.brainsalon.com/?a=Guide2Well
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Schedule a FREE initial consultation here: https://guideposttowellness.com/services
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellness.com/pages/about-me
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

The term "superfood" was penned in 2004 by Dr. Steven Pratt who wrote the book, "Superfoods Rx: Fourteen Foods That Will Change Your LIfe." Dr. Pratt defined a "superfood" as readily available, containing essential nutrients known to enhance longevity, and have scientifically proven health benefits. Sixteen years later, there are probably at least sixteen slightly different definitions and a lot more than sixteen different lists of "superfoods". I've included a slide in my presentation showing six highly respected medical professionals lists of their recommended "superfoods".

That is just it, the definition is broad enough that a lot of different foods will qualify. The label of "superfood" is actually more of a marketing term than a scientific one. However, I can give you some commonalities to determine your personal list of "superfoods" whether you are Paleo, Keto, Vegan or follow your own eating program that works for you. Whole foods are going to be far more nutrient dense than any processed food. Any level of processing can reduce various phytonutrients and enzymes in a food. So try to eat foods that are minimally processed and if you do not recognize the ingredient on a food label, then perhaps pass it by. Another thing that we don't do as much any more is eat a wide variety of foods and a lot of different colors of food. I talked about the fact that the average American eats approximately 415 pounds of vegetables a year and that is mostly corn and potatoes!

So start slow and try new foods and foods of different colors. If you do eat packaged foods like almost all of us do, take some time to read the label and make sure you really know what is in the food you are eating. You should be able to envision the ingredient in your mind. I've included the Clean 15 and Dirty Dozen slide in the video and I'll be doing a full video on that soon.

Check out the video I did on inflammatory foods too: https://youtu.be/BnkhSizWQ5Y

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All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

If you are reading this, you have probably heard about the benefits of meditation: less stress, better focus, better health, sleep, and overall well-being. There are thousands of independent studies that have shown the tremendous benefits of meditation.

But if you are reading this, you are probably looking for help to get to that state because it can take years of regular practice to quiet the mind to reap the benefits. I know that I find it very hard to quiet my mind without help, and I have found a gem of a program. Brain Evolution does the work for you by gently taking your brain down into more relaxing brainwaves. Then you get the health and wellness benefits without years of practice.

Brain Evolution uses brainwave entrainment science to gently get your brain to copycat the waves in the audios to achieve a meditative state. Brain entrainment technology has been around for around 100 years and Brain Ev uses isochronic tones and/or binaural beats to deliver the frequencies necessary to release serotonin and other amazing health benefits.

Brain Evolution has 6 levels 30 minute meditations. Each level is designed to do for about 4 weeks to get your mind used to the program. Each program changes so your mind does not get bored and the sounds are peaceful and relaxing. I know a lot of folks are sleep deprived and falling asleep during meditations is good for the sleep but there are special benefits gained through the deeper awake brain waves as well. This program makes sure you don't fall asleep with gentle tones so you get the maximum health benefits.

This program is truly an investment in your long term health. Brain Evolution provides an extensive money back guarantee, so its very low risk. For the sake of transparency, be advised that Brain Evolution will email you frequently, great information, but still a lot of emails. But you can reduce the frequency of the emails and always opt-out if you would like. I would love to hear about your experiences with this powerful meditation program.

Check out the link below.
http://www.brainev.com/?a=Guide2Well

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Video References
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Sleep is fundamental for anyone with an autoimmune disorder and for everyone's overall wellness. I don't know about anyone else, but I love to sleep and quality sleep is fundamental to my health. Actually, sleep is fundamental to everyone's health and I've put a link to a blog article about that below. Sleep is even more fundamental for anyone with an autoimmune disorder. However, the challenge of getting and staying asleep when you are in a flare can be hard to overcome. I've used prescription sleep aids in the past but I prefer to use less invasive products like Sleep Salon's brain entrainment audios.

What is really telling about this product is that the entire user manual is available for you to review before even trying the product. The link is below and you can see how the product can be customized for your individual sleep challenges. Then you have their money-back guarantee! So if it doesn't work, then just get your refund. But give it a try and see if you don't find that when you sleep better, you feel better physically, mentally, and emotionally.

Click here for more information on Sleep Salon: http://www.sleepsalon.com/?a=Guide2Well

I look forward to hearing your feedback!

#sleepwell
#lupussleep
#autoimmunesleep
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Sleep Salon: http://www.sleepsalon.com/?a=Guide2Well
Sleep Salon User Guide: https://www.sleepsalon.com/userguide.pdf
Sleep Deprivation and Our Health: https://guideposttowellnessllc.liveeditaurora.com/service/blog/view?id=110806

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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Deep breathing is one of the easiest ways to take charge of your stress levels and improve your overall health. Deep breathing helps trigger the body's healing "Rest and Digest" processes and triggers the vagus nerve that has a whole host of health benefits. Try these different methods and even if you only start with 10 rounds of the breathing methods a couple of times a day, you will notice the benefits. Then increase and try different methods.

1. Basic Focused Breathing - this is the simplest method of shifting your focus to slow breaths in through the nose and slow breaths out the mouth. Counting while you do this or noticing the physical sensations while performing this type of breathing brings one into the present moment and calms the mind.

2. Diaphragmatic Breathing - this is the next step in focused breathing exercises. The intent is to breath deeply into the abdomen which stretches the diaphragm. Place one hand on your chest and the other on the lower abdomen and while breathing in, work to breath deeply into the lower abdomen so that your hand rises. When breathing out, concentrate on squeezing the abdominal muscles to force more air out.

3. Alternate Nostril Breathing - this is a focused yogic breathing exercise that is thought to provide mental clarity by synchronizing both sides of the brain. There are a couple of ways to do this breathing. Here is one method demonstrated in the video.

• Lift your right hand to your face so that your pointer and middle fingers rest between your eyebrows
• Close your eyes and inhale and exhale deeply through your nose
• Close your right nostril with your right thumb while inhaling through your left nostril
• Close your left nostril with your ring finger so both nostrils are held closed for a moment, then open your right nostril and exhale slowly through your right side
• Inhale through your right nostril, then hold both nostrils closed with your ring finger and thumb
• Open your left nostril and exhale slowly through your left side
• Repeat five to 10 times once a day, or as desired

4. 4 - 7 - 8 Breathing - this method of breathing was created by Dr. Andrew Weil and is based on the concept of pranayama breathing in yoga. The intent is to count as you inhale, hold and exhale the breath. Start by letting all air out your mouth with a "whoosh". Then inhale for a 4 count, hold your breath for a 7 count if able, and then exhale out your mouth with a slow "whoosh" for an 8 count. Don't worry if you cannot do as long on each part of the breath to start with, you don't want to force or feel stress when you are doing this.

Let me know how you enjoy the breathing techniques with your comments below. Let me know of other breathing techniques to try.

Additional information on health benefits of deep breathing - https://guideposttowellness.com/blog/f/deep-breathing-your-way-out-of-stress?blogcategory=deep+breathing

Here are some brain entrainment tools to use with your breathing exercises for increased benefit.
Zen12 - 12 levels of short meditations:
Product Review: https://youtu.be/YLm6hxJl5_4
Free Demo file: https://zen12.com/gift/a/Guide2Well
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https://chriskresser.com/my-top-5-breathing-exercises-for-stress-relief/
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There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Some of you may have seen my other videos about attempting a new exercise program but having to stop due to pain and exercise intolerance. I have Hashimoto's thyroiditis and fibromyalgia, and stress, emotional or physical, can cause me additional pain and fatigue.

Well, I have finally found a program that is designed by someone with autoimmune disorders and fibromyalgia!! Andrea Wool became a certified personal trainer to design an exercise program she could actually do. I am so excited by this program and I think you will be too. This is a monthly membership program, so for $20.00 / month you get access to all the exercise videos, modifier videos, workouts, eating guide, and monthly membership calls. I have included a link below.

I am also doing a second video of the the actual website so you can get a glimpse of the quality of the videos and extras. I look forward to hearing your feedback on the program!

https://www.getautoimmunestrong.com/?via=g2w
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There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

I decided to try something new and share a guided body scan meditation with wave sounds in the background. Guided meditations are a great way to get started with mindfulness and meditations.

Let me know your thoughts, do you like it? What other sound tracks would you like to hear?

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There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

So now that we have done our quarterly Circle of Life Review and have started declaring our daily Intentions regarding key areas we want to improve....it is time to set some S.M.A.R.T. goals. One important item I like to have people focus on is the habit creation and not the end goal. This allows us to be successful in achieving the short-term habitual goals and inspire us to keep moving in a positive direction.

S - stands for SPECIFIC. We need to clearly identify what we want to do. "Eating healthy" is too vague. But "eating a serving of leafy greens 5 days a week" or "eating three different colors of vegetables a day" are specific. "Losing X pounds of weight" is another vague goal. A better goal would be "exercising 4 x a week" or "intermittent fasting for 18 hours at least 3 times a week."

M - stands for MEASURABLE. "Eating healthy" does not have a way to clearly measure it. This part of the goal should indicate a frequency, number of repetitions, or a duration that can be measured. Examples could be to "eat leafy greens 5x a week" or to eat "3 different colors of vegetables daily."

A - stands for ATTAINABLE. This is the part of the goal that is actually about values and desire. WHY are you doing this goal will determine if it is attainable. If you are doing something that you don't really want to do because a doctor or someone else tells you to do it, it may not be attainable due to lack of desire.

R - stands for REALISTIC. We want our goals to be challenging, but going from couch potato to running a marathon in 3 months is probably not realistic, no matter how much you want it to be. I firmly believe that most people do better with small goals that are realistic in their daily lives. When we make the goal so easy that it is almost impossible to fail on, we have a sense of success that will lead to solidifying the habit formation. Then once the habit is formed, we can increase the amount of whatever we are doing.

T - stands for TIMELY or TIMEBOUND. Open ended goals without any timelines or deadlines to anchor them are less likely to be successful. Even if we have a deadline for completing something like an online course, we also need to incorporate the daily and weekly timebound anchors to build the habits that will lead to the long term goal completion.

Let me know your thoughts on S.M.A.R.T. goals in your personal life. If you want some help setting them, check out the link below and get in touch for a coaching session. A health coach can help you be objective about your goals and lead to more success.

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https://en.wikipedia.org/wiki/SMART_criteria
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There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Both Mindfulness and Gratitude have amazing stress reduction and healing qualities. Here is a way to have both in just 8 short minutes a day.

Check out some of the benefits of mindfulness and gratitude below.

Effects of Chronic Stress - https://youtu.be/n938k0pdWmA
Benefits of Mindfulness - https://youtu.be/VmQ3GKVDTYo
Health Benefits of Gratitude - https://youtu.be/0-cc-KeVI50
How Gratitude Heals - https://youtu.be/awqXMeSwndI
Gratitude 1,2,3 - https://youtu.be/1X2OgRmCIyc
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There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

There are some relatively simple changes we can make to our sleeping areas to help improve our sleep. Here are a few things I talk about in the video:

We need to sleep in a dark room. The pineal gland produces melatonin and is sensitive to light.
- Reduce lights from electronics, nightlights, windows, etc
- Limit light when going to restroom
- Try a sleep mask
The temperature and humidity in the room are hard to regulate sometimes, but if we can optimize them, it will help improve our sleep.
- Try for 60-67 degrees, which is the ideal range
- Keep humidity 30-40%, AC in summer and humidifier
- Try a dual control mattress pad or blanket in the winter time
- Try a cooling pad, cooling pillow, fans, etc in the summer time
- Try socks and/or soft gloves to keep extremities warmer in the winter time
Try to eliminate distracting noises. Use white noise if its too quiet, but really try to not sleep with a television on as the brain has a harder time shutting down when things like that are playing in the background.
- Try white noise like a fan or another non-wifi sound generator
- Try ear phones or ear plugs -- good to travel with just in case
- Try sleep entrainment programs to help put brain in delta sleep waves
Keep room tranquil by using relaxing colors like blues and muted earth tones. Keep it just for sleep or intimate activities.
- Keep work out of bedroom if possible, and definitely out/off the bed.
- Try to keep room tidy to avoid tension from clutter
- Try calming essential oils on feet, spraying pillows or with a diffuser
- Try lavender, bergamot, ylang ylang, clary sge, and jasmine
Make your bed and bedding as comfortable as possible. Get a mattress and bedding that work for both you and your partner.
- Get the right kind of pillow for your predominant sleeping position
- Don't forget there are other types of pillows that may help too, like a body pillow, pillow between knee, even side pillows.
As hard as it may be for pet lovers to hear, you may need to remove furry ones from the bed if they are disrupting your sleep.

Better Bedtime Routines: https://youtu.be/0yJDR7eIv6Q
Sleep Deprivation - Health Crisis: https://youtu.be/TIlRIH9iLII
Sleep Salon Brain Entrainment: https://youtu.be/OoPY8JxFDn8
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https://www.sleepadvisor.org/48-sleep-hacks/
https://www.goodhousekeeping.com/health/wellness/advice/a25468/bedroom-sleep-tips/
https://www.cnn.com/2015/05/14/health/sleep-hacks/index.html
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All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

I wanted to share this Master Intention meditation that I found. This is not my own meditation, but it is a great example of a way to start your day!

Enjoy!

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There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

#EatStopEat, #FastingHealthBenefits

Brad Pilon provides the balanced scientific data in his book, "Eat Stop Eat." Here are just the bullets of the amazing health benefits of fasting. This video is a little longer but faster than reading the full book!

Health benefits of fasting for 24-72 hrs
1. Decreased Insulin levels and increased insulin sensitivity
a. 24 hr fast had more than 35% insulin reduction
b. Fasting improves insulin resistance as does weight loss and exercise
2. Decreased blood glucose levels
a. Constant eating and/or overeating causes elevated glucose levels
b. Reduces Systemic inflammatory response
3. Increased Lipolysis and Fat Burning
a. Lypolisis is burning fat
b. Fasting causes faster release of fatty acids from fat cells than exercising
4. Increased Glucagon Levels
a. Opposite of insulin in that it promotes fat burning
5. Increased Epinephrine and Norepiniephrine levels (adrenalin and noradrenalin)
a. Trigger release of glucose from energy stores
b. Increase fat burning
6. Increased Growth Hormone – fountain of youth hormone
a. Growth hormone is naturally stimulated by fasting, sleep, exercise and testosterone and estradiol (age related decline)
b. Fasting raises GH 6 fold
7. Increased weight loss and increased fat loss
a. Slow and steady
b. 1-2 lbs / week at most
8. Decreased systemic inflammation
a. High insulin and blood glucose levels increase inflammation
9. Increased Cellular “Cleansing” – Autophagy
a. Clean up of damaged cell parts
b. Must be done before growth and repair
c. Accumulation of cellular damage causes increased aging
10. Reduction in overall calories
11. Rebalance fed / fasted state

https://www.eatstopeat.org/
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There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Our bodies are designed to move, but our current lifestyles have most of us sitting for nine plus hours a day! And we don’t sit actively like our ancestors, who would mostly squat rather than sit full on their haunches like we do now. Even sitting cross-legged with good posture is better for your body than sitting or laying on furniture. There is one study that everyone has probably heard of that states sitting is as dangerous if not more so than smoking. Whether this study is valid or not, there are many others that show how detrimental prolonged sitting is to our health. Worldwide physical inactivity has an estimated $70 billion dollar a year cost in healthcare costs and lost productivity.
Lack of movement causes a myriad of health concerns from the obvious weight gain epidemic in the United States to increased rates of diabetes and the increased risk of dementia as we age. We also see decreased bone density and increased fall risk as we age due to prolonged sitting and lack of daily movement. Studies show that sitting both increases blood pressure and decreases arterial diameters to cause a double impact on the cardiovascular system as well. Poor posture while we sit for prolonged periods leads to increased tension headaches, back, shoulder and hip problems as well.
Unfortunately you are not necessarily safe if you exercise regularly. Turns out you need to exercise one full hour for every eight hours of sitting a day! How many of us have time to do that? Also just standing all day is not as beneficial as the act of standing up frequently. Standing up uses more large muscles and actually burns more calories than standing alone. Thankfully, small changes like standing up regularly throughout the day can provide significant health benefits and help to counteract our sitting times.
While getting more exercise is a common goal for a lot of people, an hour a day of any kind of exercise just starting out may be counterproductive. Most people realize that going from couch potato to running a marathon is going to take a while to obtain. But even the common goal of “10,000 steps a day” is not going to work for most people. 10,000 steps is between four to five miles of walking! The average person only walks about 3000 to 4000 steps a day which is about 2 miles and many of us do not even walk that much.
As with any new habit, starting with small goals will lead to greater success, and fewer possible injuries. There are fitness trackers on phones or you can use any of the wrist versions to help find your sitting and walking baselines. Then combining the act of standing up regularly and taking walks even just around the house or office for a few minutes every hour, will go a long way to reducing many negative effects of sitting.

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https://fitness.mercola.com/sites/fitness/archive/2018/08/10/stand-more-sit-less.aspx?v=1600546914
https://chriskresser.com/how-sitting-too-much-is-making-us-sick-and-fat-and-what-to-do-about-it/
https://draxe.com/health/too-much-sitting/
https://draxe.com/health/standing-study/
https://www.pnas.org/content/117/13/7115?utm_campaign=Chris%20Kresser%20General%20News&utm_medium=email&_hsmi=95193363&_hsenc=p2ANqtz--e9BUr3q6ulcfURpJl2PDJ4FefpRAT7CBs168MljqBdc7DmV1AridHWZw90dmuAoDTX0rqYG6mOc3crE2Yl6qVYC8oYA&utm_content=95193363&utm_source=hs_email
https://articles.mercola.com/sites/articles/archive/2016/11/27/sitting-standing-moving.aspx
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391

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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

Many people confuse goals and intentions. I would argue that you cannot have your fullest success without both. Intentions are based on what you value in this current moment. They are how you are living each day. While goals are focused on a future achievements and when set correctly create the habits necessary to reach larger goals.

Having just intentions is like desiring to get a new job and waiting for it to plop into your lap. Having goals without aligning to your daily values may lead to unfulfilling results. Setting daily intentions helps set the positive tone to your day. This also allows you to be more proactive and less reactive to the events of each day.

Take a look at your circle of life results and take a few moments to align your daily intentions to help you increase the focus on the areas desired. I encourage you to both write and say your intentions out loud to use multiple parts of the brain to help visualize the desired results. Stay tuned for the next video on setting S.M.A.R.T goals!

Circle of Life Video: https://youtu.be/0DFl6ALVMpg
Creating Healthy Habits Video: https://youtu.be/5f0NFvk2_sg
Are you Setting S.M.A.R.T Goals Video: https://youtu.be/jZ6-KlD_t54

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Video References
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

We have all heard of the 10,000 steps a day goal, but not everyone realizes that for most of us about 2,000 steps is about ONE mile of walking. If you are just starting to move more, then you want to make sure you don't hurt yourself by going from coach potato to 10,000 steps over night. The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity (which includes brisk walking) a week. That averages out to be about 30 minutes of brisk walking each day, which can be around 2 miles a day for most people. So you are probably wondering, what is a brisk pace? Well that depends on the individual, but a good guide is if you can have a conversation with some effort, and if you walk any faster you will feel "breathless". So if you can talk in short sentences, that is great, and that will be a different pace for each person.

A few other things to consider before doing a regular walking routine are:
- Get the right gear! Make sure you have good shoes and if you have any joint issues, consider getting a professional to help you choose a good walking shoe customized for you. This also includes dressing for the elements and the time of day, to include safety and reflective gear.
- Take and drink water, before, during and after walking. Hydration is important for your muscles and joints.
- Check out your walking course carefully. If you have mobility issues, ensure you are walking on a solid flat surface, perhaps a treadmill, outdoor track or a mall or shopping center.
- Warm up and cool down, gradually increase your pace to get muscles and joints loosened up. Also ensure you cool down, don't go for a walk and plop down and sit without cooling down.
- Gently stretch your muscles before and after walking. I'll be doing some stretching recommendation videos soon.

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Schedule a FREE initial consultation here: https://GuidepostToWellnessLLC.com/pages/contact
Make a one-time contribution here: https://www.paypal.me/GuidepostToWellness
Become a sponsor here: https://www.patreon.com/GuidepostToWellness
Learn more about me here: https://www.GuidepostToWellnessllc.com/pages/about-me1
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https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
https://www.health.harvard.edu/staying-healthy/walking-your-steps-to-health
https://blog.fitbit.com/should-you-really-take-10000-steps-a-day/
https://www.usatoday.com/story/news/nation/2013/10/20/walking-health-speed-duration/2936233/
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Disclaimer
All material and information presented by Kristy Duncan and/or Guidepost to Wellness is intended to be used for educational purposes only. The statements made about products, supplements, or treatments have not been evaluated by the Food and Drug Administration (FDA). The information herein is not intended to treat, cure, or prevent any condition or disease. Please consult with your own physician or healthcare practitioner before making changes to your diet, exercise routine, or lifestyle.
There may be product or services links in posts and sidebars are affiliate program links. This means that (most of the time) when you purchase a product linked from my site, I receive a commission. I will not link to any products or services that I do not or would not use myself.

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Created 1 year, 2 months ago.

24 videos

Category Health & Medical

This channel is dedicated to anyone with an autoimmune disorder, chronic illness or who wants to improve their wellness. At Guidepost to Wellness, I practice a holistic approach to health and wellness, which means that I look at how all areas of life are connected. Four fundamental wellness foundations are essential to balance if you have a chronic illness or autoimmune disorder: rest, stress management, exercise, and nutrition.

I work with my clients to get in touch with their body’s needs because I understand that life happens, and your needs will change. I want to equip you with the self-awareness to make the best decisions for yourself in any given circumstance. I believe each person is fully capable of making well-informed decisions as their own expert, without relying on the latest magazine article, fad diet book, media misinformation, or biased scientific study. My role as a coach is to help you along the path to improved health and wellness.