Entrepreneurs Track Your Health – GPS for Success

It seems many of us live minute by minute. Planning for the week would be considered long range planning. So much information is constantly coming at us solving one problem after the other. It’s hard to discern what’s urgent from what’s important moving from one crisis to another causing chaos in our life making everything seem like a crisis.

You might want to stop for a second, take a breath then ask yourself “Is my health important to me and is it important enough to me to plan for?” I will never forget the day I was sitting across from a health coaching client when they said “No, my health is not a priority to me.” 

Really? You have got to be kidding! You plan for your health now or plan for your medical bills later. You either make your health a priority or your health will become a priority for you when you develop sickness that keeps you from enjoying your family, working on your job and takes your money. 

So what’s the plan? What are your health goals? Do you know? If you have not thought it over in a while now is a great time. The rules are the same when it comes to planning your vacation, your business and your health. The more time you spend planning the more fun and prosperity you’ll experience.  

Once you have a plan in place then to insure success you will need to keep track what’s important like your care GPS keeps you on track helping you reach your destination.

Most experts agree these are the top five most important influencers on your health and well-being:

1. The quality, quantity and frequency of your food choices.

2. How much and what type of activity you experience.

3. Sleep quality and duration.

4. How you manage family, financial and job stress.

5. Water quality and frequency of consumption.

Track your food and mood

A big influencer around food choices is how you are feeling. Food choices are made for many reasons besides hunger and these hide in your daily actions. When making food choices such a types of foods and when you are choosing to eat write it down.  Writing down what you eat in detail within 15 minutes of your meal increases your ability to stick with your daily food and calorie goals. Keep a mini pad with you so you won’t have any excuses after you eat. It’s important to bring eating into your awareness. Noticing patterns in foods choices and behaviors will help you make better decisions in the future.  Not sure what to eat? The USDA can help www.choosemyplate.gov.

Track your successes

Don’t limit yourself in how you measure success. The scale is only one way and maybe not the best because the weather and food additives will cause the scale to fluctuate. Monitor your clothing size, measure your waist, legs, and arms, and monitor how tight or loose your clothes feel.

Track of your food choices

How may fruits, vegetables and whole grains are you eating? Not enough check this out www.YourJuicePlus.com. Most importantly monitor how you feel and how your body is working. With better food choices comes energy, better sleep, improved digestion, lower blood pressure, weight loss and many other health benefits.

Track your goals

While your long-term goal may be to lose 10, 25, 50 or more pounds, you need small goals to keep your motivation up. Focus on improved healthy and vitality. Being skinny in your casket really isn’t what you are shooting for. You can’t control your weight but you can control your habits. Make goals you have control of such as eat 1 more fruit and veggie per day, exercise 30 minutes and go to bed early enough to get 8 hours of sleep. 

Track your motivation

To stay motivated you must have a clear reason to make healthy lifestyle changes. Is it to spend more time with your family, lower your medical bills and / or most importantly you deserve health and vitality? Whatever the reason, write it down and keep it in front of you. Your why will keep you motivated when you hit the bumps in the road of your healthy life journey.

So what’s your health GPS set for? When you look down the road what do you see in your future? If It’s not health then you still have time it’s never too late to get started down the road to better health.

Your partner in health,

Cindy Cohen RN, BS BA

Certified Health Coach

Wellness Consultant 

WELCOA Faculty 

C2 Your Health LLC

(Track Your Health - GPS for Success first appeared in Small Biz Forward)

What’s Your Personal Health Plan Look Like?

Whether you have 1 employee or 5000 people work where you work it seems many of us live minute by minute. You and the people you work with may be planning their week at work but not planning for their health and happiness. Their family life is in crisis mode moving from one crisis to the next moving to the next urgent problem to the next chaos in their life. You too as a manager or business owner maybe doing much the same thing. What gets left in the dust is your health, the health of your family and the people you work with. Why? Because many people just don’t have a plan.

You might want to stop for a second, take a breath then ask yourself “Is my health important to me and is it important enough to me to plan for?” I will never forget the day I was sitting across from a health coaching client when they said “No, my health is not a priority to me.” Really? You have got to be kidding! You plan for your health now or plan for your medical bills later. You either make your health a priority or your health will become a priority for you when you develop sickness that keeps you from enjoying your family, working on your job and takes your money. 

So what’s the plan? What are your health goals? Do you know? If you have not thought it over in a while now is a great time. The rules are the same when it comes to planning your vacation, your business and your health. The more time you spend planning the more fun and prosperity you’ll experience.  

Once you have a plan in place then to insure success you will need to keep track what’s important like your care GPS keeps you on track helping you reach your destination.

Most experts agree these are the top five most important influencers on your health and well-being:

1. The quality, quality and frequency of your food choices.

2. How much and what type of activity you experience.

3. Sleep quality and duration.

4. How you manage family, financial and job stress.

5. Water quality and frequency of consumption.

Food Influencers: Does how you feel influence your food choices? Food choices are made for many reasons besides hunger and these hide in your daily actions. Sometimes it’s convenience and availability. Are healthy foods convenient and available in your company break room? Are there healthy restaurants close by? Can you bring your lunch to work? 

Other times your food choices are determined by your level of frustration, time pressures and stress. When this happens you are more likely to make unhealthy food choices. Plan to keep healthy foods like fruits, vegetables and nuts nearby in your desk, purse or car to sooth your mood.

It’s important to bring eating into your awareness. Noticing patterns in foods choices and behaviors will help you make better decisions in the future.  Not sure what to eat? The USDA can help www.choosemyplate.gov.

Track your successes: Don’t limit yourself in how you measure success. The scale is only one way and maybe not the best because the weather and food additives will cause the scale to fluctuate. Monitor your clothing size, measure your waist, legs, and arms, and monitor how tight or loose your clothes feel.

Keep track of your food choices too. How may fruits, vegetables and whole grains are you eating? Not enough check this out www.YourJuicePlus.com. Most importantly monitor how you feel and how your body is working. With better food choices comes energy, better sleep, improved digestion, lower blood pressure, weight loss and many other health benefits.

Track your goals:  While your long-term goal may be to lose 10, 25, 50 or more pounds, you need small goals to keep your motivation up. Focus on improved healthy and vitality. Being skinny in your casket really isn’t what you are shooting for. You can’t control your weight but you can control your habits. Make goals you have control of such as eat 1 more fruit and veggie per day, exercise 30 minutes and go to bed early enough to get 8 hours of sleep.

So what’s your plan to get and stay healthy? What’s the plan to support your employees to make healthier choices at work? When you look down the road what do you see in your future and your company’s future? If It’s not health then you still have time it’s never too late to get started down the road to better health.  

Need some help? Then ask a wellness consultant, certified health coach or health professional find a program that’s right for you and those you work with.  

Your partner in health, 

Cindy Cohen RN, BS BA

Certified Health Coach 

Wellness Consultant 

C2 Your Health LLC

LinkedIN 

What’s Your Health Plan Look Like?

Whether you have 1 employee or 5000 people work where you work it seems many of us live minute by minute. You and the people you work with may be planning their week at work but not planning for their health and happiness. Their family life is in crisis mode moving from one crisis to the next moving to the next urgent problem to the next chaos in their life. You too as a manager or business owner maybe doing much the same thing. What gets left in the dust is your health, the health of your family and the people you work with. Why? Because many people just don’t have a plan.

You might want to stop for a second, take a breath then ask yourself “Is my health important to me and is it important enough to me to plan for?” I will never forget the day I was sitting across from a health coaching client when they said “No, my health is not a priority to me.” Really? You have got to be kidding! You plan for your health now or plan for your medical bills later. You either make your health a priority or your health will become a priority for you when you develop sickness that keeps you from enjoying your family, working on your job and takes your money. 

So what’s the plan? What are your health goals? Do you know? If you have not thought it over in a while now is a great time. The rules are the same when it comes to planning your vacation, your business and your health. The more time you spend planning the more fun and prosperity you’ll experience.  

Once you have a plan in place then to insure success you will need to keep track what’s important like your care GPS keeps you on track helping you reach your destination.

Most experts agree these are the top five most important influencers on your health and well-being:

1. The quality, quality and frequency of your food choices.

2. How much and what type of activity you experience.

3. Sleep quality and duration.

4. How you manage family, financial and job stress.

5. Water quality and frequency of consumption.

Food Influencers: Does how you feel influence your food choices? Food choices are made for many reasons besides hunger and these hide in your daily actions. Sometimes it’s convenience and availability. Are healthy foods convenient and available in your company break room? Are there healthy restaurants close by? Can you bring your lunch to work? 

Other times your food choices are determined by your level of frustration, time pressures and stress. When this happens you are more likely to make unhealthy food choices. Plan to keep healthy foods like fruits, vegetables and nuts nearby in your desk, purse or car to sooth your mood.

It’s important to bring eating into your awareness. Noticing patterns in foods choices and behaviors will help you make better decisions in the future.  Not sure what to eat? The USDA can help www.choosemyplate.gov.

Track your successes: Don’t limit yourself in how you measure success. The scale is only one way and maybe not the best because the weather and food additives will cause the scale to fluctuate. Monitor your clothing size, measure your waist, legs, and arms, and monitor how tight or loose your clothes feel.

Keep track of your food choices too. How may fruits, vegetables and whole grains are you eating? Not enough check this out www.YourJuicePlus.com. Most importantly monitor how you feel and how your body is working. With better food choices comes energy, better sleep, improved digestion, lower blood pressure, weight loss and many other health benefits.

Track your goals:  While your long-term goal may be to lose 10, 25, 50 or more pounds, you need small goals to keep your motivation up. Focus on improved healthy and vitality. Being skinny in your casket really isn’t what you are shooting for. You can’t control your weight but you can control your habits. Make goals you have control of such as eat 1 more fruit and veggie per day, exercise 30 minutes and go to bed early enough to get 8 hours of sleep.

So what’s your plan to get and stay healthy? What’s the plan to support your employees to make healthier choices at work? When you look down the road what do you see in your future and your company’s future? If It’s not health then you still have time it’s never too late to get started down the road to better health.  

Need some help? Then ask a wellness consultant, certified health coach or health professional find a program that’s right for you and those you work with.  

Your partner in health, 

Cindy Cohen RN, BS BA

Certified Health Coach 

Wellness Consultant 

C2 Your Health LLC

LinkedIN 

A Healthy Dose of Inspiration

Poor health is not caused by something you don't have; it's caused by disturbing something that you already have. Healthy is not something that you need to get, it's something you have already if you don't disturb it.  ~Dean Ornish MD Cardiologist, Researcher, Author 

There are many definitions of inspiration however the one I like best is the “extraordinary influence to help a person take action to create or become creative”. Using this definition when it comes to your health where do you look for inspiration?

Just a few short months ago were you most likely glued to your TV watching the Olympians demonstrate what health and fitness looks like in a larger than life way.  Just think to enter the competition it took millions of mico-decisions choosing the healthiest of foods and pushing for just one more minute of physical practice day in and day out for many years.  A level of commitment for many of us are inspired by.

Inspiration for good health is found in athletes such as soccer players, body builders and sport enthusiasts setting an example for all to see. And what are we seeing? We are seeing the results of a healthy lifestyle hobby or career that is the product of what a ramped up healthy eating and fitness program can do on a regular basis.

Inspiration can be found in overcoming. Lance Armstrong comes quickly to my mind. An example of a person filled with the commitment and persistence to overcome cancer and become a world class athlete. Suzanne Somers fight with cancer was very public and inspired others with her story of winning the fight with healthy lifestyle habits.

Or maybe it someone you know who is closer to home who is your inspiration? A relative, friend, neighbor or someone you work with who makes their good health a priority and disease prevention a goal.  You watch them make it look effortless. They are living the healthy life you wish you had, making choices that prevent disease.

Making healthy lifestyle choices is not an easy habit to develop. Each day we receive millions of messages from the media, our friends and family suggesting there is no real need for those healthy behavior changes we are just fine the way we are after all there is genetics to blame.

For this reason you are my inspiration. You get up every day knowing you need to do something about your health, looking for the truth and not knowing which way to turn. You who with each bite of food and each step you take know there is something better you can do for your health.

What? You are not an inspiration you say. I say you are. Think of this … you know some things that you can do to be healthier; you be one to share your good health habits and let others see you doing them. Do you teach one what you know to those around you? They are looking for answers too. The thing is you never know what you do inspires others that’s what so great about inspiration … it spreads quietly like a slow burning fire within then one day you are filled with it and boom! Something fantastic happens! You choose yogurt over ice cream!

So tomorrow when you go to work, with each conversation be the inspiration I see in you, share and teach others and together we can make our community a better place to live and work for all of us.

Your partner in health,

Wellness Consultant

Certified Health Coach

C2 Your Health LLC

Don’t feel like you are doing enough and looking for a place to start improving your health? Ramp up you nutrition with Juice Plus+ Whole Food Nutrition. How about getting a group of people together a get healthy as a group, ask about our programs to help you get healthier during the work day.

The question on everyone's mind is should I get a flu shot?

Many employers struggle with the question "How important are flu shots for my employees?"  

Let's take a minute to weigh in on the subject.  

The CDC says this about Influenza (flu). It is a contagious respiratory illness caused by influenza viruses. It can cause mild to severe illness. Serious outcomes of flu infection can result in hospitalization or death. Some people, such as older people, young children, and people with certain health conditions, are at high risk for serious flu complications. The main way that influenza viruses are thought to spread is from person to person in respiratory droplets of coughs and sneezes. 

This is fun! CDC Influenza Incidence Weekly Updates   click here for U.S. map. 

You may not know this ...

There continues to be a controversy as to whether Influenza Immunization (flu shot) is a good idea. However there is no confusion flu is a health threat. Not along ago "old people and babies" by the thousands died every year during the flu season October - March. On any given day between 5% and 20% people have the flu. 

You may have missed this that was reported earlier this year in the news: 

• Caribbean Princess, Norovirus: Ship ends cruise early after 162 people get sick

• Forecast: What the flu season will look like 

• Fear Of Flu Leads Many To Get Vaccinated As Hospitalizations, Deaths Rise 

The answer to the questions that are around "Should I get a flu shot?" is  maybe.  There continues to be a debate whether flu shots are a good idea. Depending on who you ask will determine the answer you receive. As with every concern about YOUR body, YOU are the ultimate decision maker. 

To read the rest of the article and the C2 Your Health LLC Wellness Wednesday Getting Healthier Every Week eNewsletter click here 

You partner in health,

Cindy Cohen RN

Certified Health Coach

Wellness Consultant

C2 Your Health LLC

A Healthy Dose of Inspiration

Poor health is not caused by something you don't have; it's caused by disturbing something that you already have. Healthy is not something that you need to get, it's something you have already if you don't disturb it.  ~Dean Ornish

There are many definitions of inspiration however the one I like best is the “extraordinary influence to help a person take action to create or become creative”.  Using this definition when it comes to your health where do you look for inspiration?

Just a few short months ago were you most likely glued to your TV watching the Olympians demonstrate what health and fitness looks like in a larger than life way.  Just think to enter the competition it took millions of mico-decisions choosing the healthiest of foods and pushing for just one more minute of physical practice day in and day out for many years.  A level of commitment for many of us are inspired by.

Inspiration for good health is found in athletes such as soccer players, body builders and sport enthusiasts setting an example for all to see. And what are we seeing? We are seeing the results of a healthy lifestyle hobby or career that is the product of what a ramped up healthyeating and fitness program can do on a regular basis.

Inspiration can be found in overcoming. Lance Armstrong comes quickly to my mind. An example of a person filled with the commitment and persistence to overcome cancer and become a world class athlete. Suzanne Somers fight with cancer was very public and inspired others with her story of winning the fight with healthy lifestyle habits.

Or maybe it someone you know who is closer to home who is your inspiration? A relative, friend, neighbor or someone you work with who makes their good health a priority and disease prevention a goal.  You watch them make it look effortless. They are living the healthy life you wish you had, making choices that prevent disease.

Making healthy lifestyle choices is not an easy habit to develop. Each day we receive millions of messages from the media, our friends and family suggesting there is no real need for those healthy behavior changes we are just fine the way we are after all there is genetics to blame.

For this reason you are my inspiration. You get up every day knowing you need to do something about your health, looking for the truth and not knowing which way to turn. You who with each bite of food and each step you take know there is something better you can do for your health.

What? You are not an inspiration you say. I say you are. Think of this … you know some things that you can do to be healthier; you be one to share your good health habits and let others see you doing them. Do you teach one what you know to those around you? They are looking for answers too. The thing is you never know what you do inspires others that’s what so great about inspiration … it spreads quietly like a slow burning fire within then one day you are filled with it and boom! Something fantastic happens! You choose yogurt over ice cream!

So tomorrow when you go to work, with each conversation be the inspiration I see in you, share and teach others and together we can make our community a better place to live and work for all of us.

Your partner in health,

Wellness Consultant, Certified Health Coach

C2 Your Health LLC

Don’t feel like you are doing enough and looking for a place to start improving your health? Ramp up you nutrition with Juice Plus+ Whole Food Nutrition. How about getting a group of people together a get healthy as a group, ask about our programs to help you get healthier during the work day.

Job Stress and Heart Disease

February is American Heart Month bringing into focus all things about heart disease. One question I have not heard answered is "Can my job stress cause me to have a heart attack?" The short answer is "Yes". Surprised? Let's take a quick  look at why that is. This question of is stress at work was explored in February's edition of  Wellness Wednesday Getting Healthier Every Week where experts weighed in about job stress and health.

WebMD published Is Your Job Wrecking Your Heart? How job stress may affect your heart's health, and what you can do about it where they reported since the U.S. unemployment rate high, most people today are happy just to have a job and a regular paycheck. Add to this the 2013 State of the American Workplace Report who estimates 70% of Americans are disinterested and unhappy at work.

The Right Management, a subsidiary ManpowerGroup,  released a snapshot survey that underlines the dissatisfaction among American workers including feeling stuck in their jobs and unable to consider a career move even if they’re unhappy.

In fact, the American Psychological Association’s 2010 Stress in America Survey found that work is cited as 1 of the top 3 contributors to stress, second only to worries about money and followed closely by fear about the state of the economy.  

You might be asking yourself "What does all this stress have to do with heart disease?" 

 

Job stress puts pressure on the heart by raising blood pressure, heart rate, and even cholesterol levels. When you are under job stress you may have the tendency to reduce your attentiveness to healthful lifestyle choices, increasing likelihood of risky behaviors like over eating, smoking, drinking alcoholic beverages and sleeplessness, which all exacerbate known risk factors for cardiac disease. These unhealthy behaviors leads to obesity and type 2 diabetes.When you have diabetes, you are at least twice as likely as someone who does not have diabetes to have heart disease or a stroke.

 

What can you do?

 

When it comes to stress the answer is very individual. It's a trial and error until you find the strategy that works for you. Here is what WebMD has to say:

• Add cardiovascular exercise, such as running, biking or brisk walking.
• Try yoga, tai chi, massage and / or meditation.
• Change your point of view, take a fresh look.
• Focus on healthy behaviors such as eating heart healthy and stop smoking.

To read the full article click here

Your heart will thank you.

Your partner in health,

 

 

Cindy Cohen RN, BS BA

Certified Health Coach

Wellness Consultant

C2 Your Health LLC

Health-E 4 Life Worksite Wellness

Worksite Wellness: Guys All Aboard

 

Let’s face it. We all think it. Men are just not interested in their health. It’s not “manly”.  Really? This stereotypical view of men is they are not interested in improving their health is on its way out. More and more men are interested in what they can do to develop a healthy lifestyle.   However there is a great divide between wanting to do something and actually putting it into practice.  Wanting a healthier life will not make it happen.  This is true at home and at work. 

So what’s the hold up? Men have a different sense about the world than women for this reason it's important to note the barriers to engaging in healthy practices are different for men than women when developing wellness programing especially if there are more men than women where you work. 

One of the most commonly asked questions people ask when they start a wellness program at a worksite that is predominately men is usually 'how do you get men to come along?'

To start it's important to identify what those barriers are at your workplace when deciding on wellness programing.  In the article Big Lottery Fund: Engaging Men in Your Project: A Good Practice Guide the author states the most common barriers noted are men are less inclined to seek out help, have a fear of disapproval such as being seen as not "manly" and in some situations feel "unwelcomed".

For worksites that are predominately men then programing needs to overcome these barriers to increase work-site wellness engagement and participation.  When considering programing consider interacting with men through peer networks and influencing partnerships in connection to activities men enjoy such as sporting events, festivals, family fun days, and community events. It is also important to include influential partners and family members to influence men's health wellness decisions and to get medical problems checked out. Include family members in the educational programing, health screening information, and nurse answer hotlines to support them. Here are some other ideas... 

1. Team challenges are becoming more popular in the work place. It is a call to engage in a contest or competition with a health wellness focus. Teams compete against each other for prizes or rewards.
2. Sport is increasingly being recognized as an effective way to engage men and boys in practices that can enhance their health and wellbeing. Partner with local sports team, youth team or create sports teams.
3. Social connections such as Facebook and Twitter are great ways to increase engagement by raising awareness for employees and their families. 
4. Movember is a men's health movement connected to an event involving the growing of moustaches during the month of November to raise awareness of men's health issues, such as prostate cancer and other male cancers, and associated charities. You can join this movement or make your own. 
5. Celebrate Men’s Health Week the seconded week in June to engage men in healthy activities, develop an appropriate understanding of what factors are affecting their health, services that  encourage the use of the local resources.   

In an article How to Get Men to Participate in Worksite Wellness Programs written by Lisa Stoval the recommendation is to "... piggyback your wellness efforts on this popular health campaign and bring attention to men's health issues at your worksite. Like most wellness efforts, you have a better chance of reaching men if you develop a program that is specifically targeted to them." 

Engaging men in healthy behaviors at work has many benefits; most importantly it just makes sense. 

Your partner in health,

Cindy Cohen RN, BS BA

Wellness Consultant