Be Healthy, Be Happy # 20

The Power of Gratitude

Happy Summer Everybody!

THANK YOU! Two words that are spoken by us every day, often just as a habit in reply or response to something somebody has done for us. I have made a recent effort to “practice” gratitude each day, which always puts me in the most positive frame of mind. At this time, my wife and I are visiting family in California, and enjoying some wonderfully sunny, warm days outside with long walks-hikes, some other exercise and soaking in lots of natural vitamin D! I am very grateful that we can spend time with my brother-in-law and his lovely wife, as we catch up and often laugh at/with each other, sharing stories together.

There are many ways that gratitude/being grateful can impact our lives on a daily basis. This article is one of many which illustrates the wonderful benefits of gratitude, ending with a powerful quote from the Dalai Lama.

AND, please know that I am very grateful that YOU have chosen to follow along in my new journey to help others in various ways, which are hopefully personally meaningful.

Hoping you all enjoy the summer, and please try practicing more gratitude in your daily life!

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 19

“IKIGAI” – Life Purpose & Longevity

Greetings Healthy & Happy Friends,

Well, another school year has come and gone – officially the last one for yours truly – as I transition into my “next career.” This week’s main topic is “ikigai” – the term comes to us from Japan. This can mean our purpose for living, our reason for being – something that we truly and genuinely value, basically that which makes our life worth living!

For me personally, my new venture as a health & fitness coach is what drives me at this point in my life – it is what I am passionate about, and what gets me excited about getting up each morning to start a new day. As I also focused on longevity, this article explains about how ikigai can support our goals and our quest for a long “healthspan.”

Wishing you all a wonderfully healthy weekend!

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 18

Healthy Travel !

Dear Friends,

As many of us are preparing to leave Thailand (or other countries) soon for the upcoming holidays, I thought it would be appropriate to share some ideas about how to best survive (& maybe thrive!) during the extremely long flights to your many destinations around the world.

I found this article recently (apologies for some profanity included); and I have used-followed a number of the tips/advice mentioned, specifically:

– refraining from eating any airplane meals (I always bring my own healthy snacks, such as nuts, dried fruit, jerky, etc ….); although I will sometimes eat some fresh fruits served on the plane. Additionally, I will often fast or restrict calories on long flights, while drinking lots of water and green tea, if available.

– no alcohol

– wear compression sleeves on my calves

– move around whenever you can; my “routine” is usually to watch a movie, and then get up, walk around and find a place in the back of the plane where I can do some light exercises-movements (squats, lunges, arm circles, and other simple activation stretches); for about 10-15 minutes. I then go back to my seat, watch another movie, and get up and move, and just repeat several times ….

– As much as possible, I try to schedule my longest flights to arrive at the final destination in the morning; so that I can get outside and take a nice long walk – getting some time in the sun, and also some barefoot time in some nice grass or even better – on a beach!

– I also try to get in some kind of short workout to get a bit sweaty, and helps re-energize after such long periods of sitting on the flights.

– Stay up until normal bedtime in your new time zone. This is very important, and I might also use some melatonin to help adjust my sleep schedule.

Finally, I was able to find a natural, homeopathic product, which I regularly use on all long flights in any direction, to help prevent-reduce the effects of jet lag. I found this in a Whole Foods Market store in the U.S. several years ago, and I have been using it ever since, with wonderful success in helping reduce my jet lag significantly.

OK, that’s all for this week –

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 17

Grass-Fed (& Grass-Finished) Beef

Greetings Healthy & Happy Folks!

This week features a fascinating look at why grass-fed beef could be considered as The Most Vegan Item In The Supermarket ! This section of the article is what I have believed and understood for a number of years now –

“Sadly, in the practice of agriculture it is impossible to not cause endless suffering to many living creatures. One could argue that the most suffering of all is caused by annual agriculture, the cultivation of vegetables, including grains, beans, and rice, that only take one year to grow from seed to food. We displace countless wild animals from their homes and lands when we cultivate annual crops. Not only that, we also kill thousands of creatures when we till the soil.”
 
But, to be completely fair and impartial – here is another differing viewpoint on this issue.
Personally, when I do eat meat/beef, I try to consume grass-fed & grass-finished products. I do believe that this is the healthiest option for me, as I enjoy the flavor and also the superb nutrients I obtain from the beef. Overall, each of us makes our own choices on how to stay healthy in terms of nutrition – whether you are vegan, vegetarian, omnivore, carnivore, etc …. Whatever works best for you as an individual, in terms of staying lean, strong and maintaining adequate energy levels – is the way to go!

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 16

Forest Bathing & Mitochondria

Greetings Healthy & Happy Folks!

Two new topics in store for you this week:

We all likely realize that spending time outside in nature is wonderfully healthy – physically, mentally and emotionally. The term “forest bathing” was likely started in Japan, and basically means experiencing nature in a forest through our senses.

Here are some more healing benefits of this wonderful activity ….

Next, I am sure you have heard at times about our mitochondria, which are often called the “power houses” in our cells. This article discusses the most effective forms of exercise to enhance the productivity or potency of your mitochondria.

In summary, be sure to try and spend time in nature whenever you can, and also try to be efficient with your exercise program in order to benefit your mitochondria!

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy # 15

Female Health & Fitness Focus! (Men must read also!!)

Dear Healthy & Happy Friends!

As you may know, there are many women who receive these weekly messages, so we will give our main attention this week to the “stronger gender” – the fantastic, fabulous females! The information and advice presented will focus mainly on our “better halves” – but all of us men should certainly want to know more about what happens in female bodies and minds throughout our years together …. Remember guys – empathy and compassion are vital characteristic traits for all of us!

First, here are some important tips for primal women

AND – what about hormonal changes and physiological developments that can occur in women as you age, and how that could affect your fitness routine/regimen ….

I hope you all enjoy and learn a bit from these great articles and links!

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017

Be Healthy, Be Happy! # 14

Sarcopenia

Greetings Healthy & Happy Friends!

This week’s topic is sarcopenia, which is basically a loss of muscle tissue and muscle mass, which occurs as part of the ageing process. Yet, it is definitely possible to maintain desired muscle mass, and hopefully reverse the process of sarcopenia.

This is a condition which can start in people as early as their late 30’s and 40’s, and progress if not addressed properly. Maintaining muscle mass is one of the main reasons for my regular resistance/weight training program, and I fully believe that it helps slow many other factors in the overall ageing process. Reminder from the Primal Blueprint Fitness Pyramid – two times per week of strength training is adequate.

Hope you enjoy this week’s article about sarcopenia, and how to prevent/decrease/reverse any symptoms of this condition!

GR​OK ON !

Bob
Mobile: +66 (0) 81-935-8017