Challenge Yourself

What is something you did today that scared you?

Did you quit your job so you could begin a career in something you are passionate about?

Did you take a deep breath and book your dream vacation?

We need to challenge ourselves and face our fears. If we don’t, we will never change or grow as a person. Think about what you are passionate about. That’s what will motivate you.

This poster has simple message: Do one thing a day that scares you. It’s not that hard to take that advice if you are determined. Life can be an exciting adventure if you are willing to turn the page and begin writing about your next challenge yourself.





High Heels and Healthier Feet

I love a pair of tall, black, sexy leather boots.I bought a pair during the post Christmas sale. Boots add style to an outfit whether it’s a shirt and jeans, or a slinky evening dress.  I know a lot of gals that love them too because of the way these boots make us feel: confident, deserving, and bold.

And I want to feel just as great when I get home after a day of back to back meetings, or a night about town, and slide them off my feet. Because there’s nothing as unsexy as feet screaming from the pain of a day in heels.
The secret to foot care is a finding a dazzling pair of shoes.

Start with measuring the correct shoe size.

The best time to measure your shoe size is in the afternoon, because your feet swell during the day. Having the right shoe size can prevent foot problems such as blisters. Keep in mind that one foot may be slightly larger in size than the other, so it’s better to take the measurement of the larger foot. Also, your feet may change  shape over time, so it’s recommended to take a more recent sizing.
I like shoes that have high heels despite the health problems associated with them. Some say heels make the wearer appear taller and their legs more slender, giving them a feeling of empowerment overall. Interestingly, some say it was men in the 1600s European aristocracy who wore heels to show their status as a class that didn’t have to work, and thus could wear impractical footwear. Over time, women’s fashion evolved to copy men’s shoes, to be demonstrate masculine empowerment.

Wear heels no higher than three inches.

Wear heels with care

Additional height puts more stress on the balls of your feet because of the displacement of your body weight. Heels these days can tower over five to six inches, resulting in more injuries from twisted ankles, stumbles, and falls. However, shoes that are closer to the ground can have problems also. Ballet flats and flip flops are two types of footwear that don’t offer enough arch support. Arch support is particularly critical for those who have flat feet. If you definitely want height in your shoe, three inches is the classic height, although they recommend two inches or less to have the least disruption to the natural biomechanics of walking.

Even after settling on the ideal height for your shoe, you still have so many options available to choose from… and these options are like the sugar candy of shoes and the bane of foot health advocates.

Choose chunkier heels and wider toe boxes.

Stilettos can turn the heads of admirers, but the wearer must be able to balance their body weight, which is being pushed forward, as well as focused on a tiny area of the heel. This design decreases the body’s ability to absorb shock, and can result in knee, hip, and back pain. A chunky heel is better able to distribute body weight.
Pointed toes are another popular shoe design. Unfortunately, a pointed toe can cause problems such as hammertoes and bunions over time, because of the pressure on the sides of your toes and ball of your foot when your weight is shifted forward. A wide toe box reduces the long term risk of problems such as bunions. Another solution is buying a shoe which starts to narrow at a point further from the tips of your toes.

Wear heels but take care of your feet.

If you are like me, and can’t resist sacrificing style over comfort, you can take care of your feet and still wear those boots with four inch heels.
  1. Invest in a pair of inserts  to cushion the sole and ball of your foot.
  2. Buy shoes with good shock absorption and arch support.
  3. Alternate between wearing heels and wearing flatter soled shoes.
  4. Incorporate heel lifts and drops into your exercise routine to strengthen your ankles.
For me, I want to have feet that look good underneath that pair of gorgeous new boots. Wouldn’t you?


Contact me for more information about living healthy.

Tips for Better Sleep


We all know about the importance of sleep; yet so many of us try to go without it in our busy lives, particularly during the holidays or when we have project deadlines. I’ve seen people become zombies, getting up to go work when it’s actually their day off, or putting the milk in the oven, or falling asleep during a theatre performance they bought tickets for a year in advance.

We all need that precious time to catch up on the rest we need because… we all deserve to live longer. Research says that sleep helps with decreased stress, improved memory, and improved attention. More attention means making fewer mistakes. Who wouldn’t want that?

Now that the holidays are almost over, and some of us are going back to our hectic work schedules, we want to make sure we’re getting enough rest. To sleep better, there are some tips you can follow.

Establish a set sleeping schedule.

Try to go to bed at the same time each night, whether it’s a weekday or weekend. Your body has an internal clock, so a regular schedule will help to keep that pattern. Before bedtime, dim the lights so your body can make melatonin to help you sleep. About 15 watts is recommended. And when you wake up, get your body into the daylight to tell it to wake up.

Establish a comfortable sleeping environment.

love-romantic-bath-candlelightThe ideal environment should be quiet, dark and cool. If you live in a place where there is noise from a barking dog or passing traffic, consider playing some white noise or wearing earplugs. Keep your mattress and linens clean to avoid allergies from dust mites and other allergy triggers. Your pillow should be at the height for the natural curve of your neck to avoid neck pain and injury. If you have lower back pain, a pillow between your legs, at your knees, can increase your comfort.

Avoid activities that prevent you from sleeping.

For some, exercising before bed keeps them awake because it creates too much extra energy. However, relaxing mind/body exercises can ease you into sleep. If you like to keep on top of the news, it’s too easy to keep yourself turned into media by watching recent events or checking social media posts on friends and work contacts. Learning that a new tax is about to be implemented, however, can prevent you from getting a good night’s sleep. Avoiding these news updates would be one way to prepare yourself to relax before bedtime. Other sources of stress can be avoided by not checking work email or having a major argument with your spouse before bed.

Avoid foods that interfere with sleep.

pexels-photo-67514-coffeeAlcohol may make you drowsy, but it can interfere with sleep patterns and wake you up in middle of the night. On the other hand, caffeine can wake you up in the morning but having caffeine after noon can keep you awake at night. And be aware: some pain killers and weight loss pills contain caffeine. Instead of coffee, try chamomile tea at night to relax you.
It’s also a good idea to avoid heavy, large meals before bed because of the toll on your digestive system. Drinking too much liquid before bedtime can also be disruptive because you may wake up in the middle of the night.

Have a bedtime sleeping ritual.

Have a routine of relaxing bedtime activities, such as a warm shower, reading a book, or listening to soothing music. The routine will mentally prepare you for bed. For some, sleeping pills are the best way to get to sleep. The downside of these pills are the side effects. There are some who use Pure Rest, a supplement (not a sleeping pill) which contains melatonin to help you sleep, and is produced naturally by your body.

Some of these tips for a better sleep may seem like common sense, but there are too many who aren’t catching up on sleep because of family commitments or a demanding job. Getting enough sleep helps strengthen your memory, and promotes weight loss.

And most importantly, getting enough sleep helps you to live longer because of the health benefits.

Contact me for more information about living healthy.

Vegetables You Should Know About

It’s that moment – you’re at the vegetable aisle of your grocery store and you want to select the healthiest greens for your next meal. You’ve heard about eating vegetables raw for the most benefit and you’ve heard about eating spinach because of the strength it gives Popeye.

What you may not know is that a vegetable can have both benefits and drawbacks.

For example, spinach contains vitamins C, A, and K, which lowers cancer risk, and is good for your muscles and heart. You can add it to scrambled eggs, salads, and smoothies. However, spinach can contain a number of pesticides, so it is better to play it safe with organic.

Bell peppers are a great addition to salads and other meals because of their texture and variation in colour.  They contain vitamin B and C as well as beta carotene. They have antioxidant properties, but peppers can contribute to inflammation for some people.

One staple for almost any meal is the potato. Hash browns for breakfast. Fries for lunch. Mashed potatoes or potato salad for dinner. Potatoes are a great source of nutrition with vitamins B6 and C, and even potassium. They are great with soup, but not such a boost to your health if you add too much salt or butter.


Broccoli can be eaten in a variety of ways. It is satisfying to crunch on when eaten raw. It can also be steamed, fried, and even over-cooked until it is brown. Some cooking methods are healthier for you than others. Broccoli has cholesterol-lowering benefits if you steam it. Other benefits of this vegetable include lowering the risk of cancer and improving our body’s detoxification system. However, one downside of this vegetable is it can cause bloating.

Peas are a great addition to soups or rice dishes. However, they are starchy and glycemic, which can lead to weight gain. They also start to lose nutritional value after three days. On the upside, the fiber keeps you full. Frozen peas have vitamins A and C as well as protein, and can keep for a longer period of time.

So what should you place in your shopping cart? It’s best to know the benefits of your powerhouse vegetables, as well as the possible drawbacks of vegetables that may not be good for you. Be food-wise when you’re deciding on what vegetables to place in your cart the next time you go shopping!




Healthy Mind and Body, Wealthy Life