[:en]Health and Wellness[:es]Salud y Bienestar[:]


Do you struggle with periods of anxiety? Do you experience irritability, muscle tension, or sleep problems? You are not alone. 40 million adults in the United States are affected by anxiety. Though it may not always feel like it, stress and anxiety are much more manageable than they seem.

1) Maintain a Positive Attitude
Learn to live in the moment and indulge. Live in the present instead of overthinking things. There are times when we are overwhelmed by thoughts of negativity instead of focusing on the positive. This can be difficult when you’re experiencing a period of anxiety, but we should train our brain to think positively. Focus on things that will lift you up instead of dwelling on thoughts of fear and negativity. Happiness is a decision. Emotions are generated by thoughts, and you have power over your thoughts. Make an effort to let go of the past and don’t give way to self-limiting thoughts.

2) Find Something That Relaxes You
There are numerous relaxation methods and activities to choose from. Find something that helps you relax. Maybe it’s going for a walk, taking a bath, or listening to calm music. If it relaxes you, do it as soon as you can. Taking the time to relax will help prevent periods of anxiety. Here are other relaxation tips to consider that can be done in less than 5 minutes:

-Do some yoga

3) Control Your Breathing
Doing this has the power to minimize your anxiety. Poor breathing habits are usually linked to severe symptoms of anxiety. Reducing the speed of your breathing, and taking deeper breaths, help to control your breathing. The following is an exercise that can help take more controlled breaths:

-Inhale slowly in through your nose for 5-7 seconds
-Hold your breath for about 3 seconds
-Exhale through your mouth slowly and gently for about 8-9 seconds

Repeat this technique 10-15 times.

4) Get Enough Sleep
Sleep is essential for overall good health. Studies have shown that sleep-deprivation is one of the primary catalysts of anxiety. Sleep is a key contributor in regulating emotions. Without it, processing daily emotions becomes much more difficult. Experts suggest that sleeping 7-8 hours each night will improve your emotional well-being and allow you to perform better throughout the day.

5) Exercise Daily
Anxiety fills the body with adrenaline whereas exercising gives this adrenaline-fueled anxiety an outlet. Start a workout routine to help eliminate stress hormones, reduce tension, and release endorphins that are guaranteed to improve your mood.

Your anxiety may be a part of who you are, but it shouldn’t define you. The next time you feel overwhelmed and start having symptoms of anxiety, remember to try some of these tips so you can regain control. Share these tips with your friends and family!

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Our thoughts have creative power, which makes it vital to become more intentional with our thinking in order to create the life we want to live. Our thoughts and feelings are powerful, dynamic forces that influence every aspect of our lives. They have a major impact on either the health or disease of our body and mind.

How we think and feel about ourselves is what we become. Whether we realize it or not, our consciousness and unconscious attitudes (belief systems) and feelings (emotions) profoundly affect the cells, tissues and organs of our physical bodies, as well as the conditions we experience in the world around us.

When we change the way we think, we change our life experience. When we change our attitudes towards others, their attitudes towards us change.

Positive and healthy attitudes or emotions allow the vital life force to circulate freely throughout the body/mind system. Negative attitudes or emotions create toxic chemical molecules that rob, kill and destroy the flow of life. A negative attitude eventually lowers one’s immunity and vitality, and makes the body more susceptible to pain, injury or disease.

Unresolved anger, irritations, resentment, fear, guilt and lack of forgiveness are the sources of most illnesses, and must be released. These conditions are highly poisonous to the human system.

Once we recognize and learn to release the negative attitudes that inhibit our expression of being conscious, we then remove the root causes of our disease. In this way, symptoms will fade away and we will establish permanent healing.

Richard Martinez

Transformational Expert

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A common misperception among those who strive for better health and happiness is that once you reach a certain goal, such as a lean body or a romantic relationship, you will be satisfied and all your frustrations will disappear.

But what about the day after you accomplish a point of success, or a month after that? Does time suddenly come to a halt once you reach your goal or is there more to the big picture?

Anyone who has faced health challenges, or has worked with those who do, understands that health maintenance is an ongoing effort requiring daily thoughts, decisions, and actions to continually propel yourself towards positive mental and physical balance.

Simply jumping from one health goal to the next based on the latest batch of symptoms does nothing to prevent new ones from continually popping up.

Rather than treating healthy behavior as a short-term means to getting immediate results, the key to lasting wellness is to embrace healthy habits as a form of self-love that doesn’t depend on external markers of success.

Whether you’re already in tip-top shape, or in need of help with addressing your health concerns, making wellness, and loving self care your ongoing priority will benefit all areas of life and will create a ripple effect of positivity that touches the people around you. It will also provide a more solid foundation to influence your motivation and daily behavior.

Here are 5  tips for embracing self-love on an ongoing basis:


  1. Accept yourself as you are right now – you are beautiful.
  2. Do at least one thing for your health every day.
  3. Pamper yourself by getting a massage or facial.
  4. Communicate openly about how you feel.

Surround yourself with positive people who make you happy.

How do you love yourself on a daily basis?

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Anyone who travels to work by car, train, or bus knows that the daily commute to your 9-5 can be exhausting and stressful. Traffic jams, cancelled or missed trains, bad weather, unexpected delays – it all causes worry, aggravation an overall stress to the body.

If you are living the life of an average commuter, you are more likely to have health problems than those who bike or walk to their job, says a recent study by researchers at a Swedish university. Commuters experience a set of health issues ranging from exhaustion to lack of sleep to higher levels of everyday stress. Commuters miss more workdays and suffer from poorer health in general, and they even report marital problems due to their commute.

While getting a job closer to home is an ideal solution, financial woes and a fragile economy are forcing people to take a job wherever they can find one – and sometimes that makes a long commute inevitable.

Here are a few tips!

1. Meditate.
If you are a train or bus commuter, take the time during your commute for a daily meditation practice. Meditation reduces stress and anxiety and gives you an opportunity to prepare your mind for what’s ahead of you during the day.

2. Read.
Or listen to an audio book. Using the time on your commute to read a good book will make you feel more relaxed than just daydreaming, falling asleep in an uncomfortable position, or working.

3. Let it go.
If you find yourself stuck in traffic or your train is delayed, remember these things are out of your control. Getting anxious and stressed about it will only negatively impact you and you won’t get to where you are going any faster.

4. Snack.
Keep healthy snacks and water with you when you are a daily commuter. Nothing is worse than being stuck or travelling a long distance and finding yourself parched and hungry. Raw nuts, seeds and water are great options for commuter’s snack.

5. Do work you love.
If you are putting in the time for a commute every day, make sure it’s to do something you love. If you love your job, your daily travels to get there might actually be a treat rather than a chore.

How do you deal with a stressful commute?

Richard Martinez
Transformation Expert

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Sunshine-03The population of industrialized countries for decades has been brainwashed into thinking the sun is evil.

However, this advice has turned out to be completely wrong. Natural sunlight is absolutely essential for good health and without it, you are far more susceptible to cancer, depression, obesity, osteoporosis and many other diseases.

Sunlight is a natural cure that helps the body maintain a high state of health.

But what about sunburns, you ask?

Well, easy don’t stay in sun too long, listen to your body! People are muh more susceptible to sunburns when they have nutritional deficiencies caused by consuming soft drinks, processed foods, white flour, refined sugars and other similar substances.

A person on the standard American diet is at high risk to get sunburn. But if that same person followed a whole food diet for several months, and avoids all processed foods, even redheads would not burn their skin in the sunlight.

With sufficient Vitamin D from natural sunlight, very few men ever experience prostate cancer. With women, it’s breast cancer and osteoporosis. Both diseases are entirely preventable and sunlight is one of the major and most critical keys to this prevention.

By the way, this is even truer for people who have darker skin. Those of African descents are especially prone to Vitamin D deficiencies since their skin naturally blocks a significant portion of sunlight radiation. That’s why black men have a much higher rate of prostate cancer than white men. Furthermore, black men who live in northern climates, such as London or Canada, for example, have it even worse. It’s virtually impossible for them to get enough Vitamin D since there’s not much sun to be found where they live. Keep in mind, dark skin was an adaptation for people living near the equator, where the sunshine is far more powerful!

Have a Sunburn?
For a miraculous cure for sunburn, try lavender essential oil. It is best to drop it on and then spread it using gentle pressure. After about a half hour or less, the pain should be gone. Wait until morning to shower and then reapply oil.

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We have great news for you guys! We don’t have to start gaining holiday weight just because Thanksgiving is here! Turkey is already a recommended lean protein, so why should we start putting on those holiday pounds? You can enjoy the holiday just as much, without the post-dinner guilt, by making the following small changes to your side dishes:

Mashed (Sweet) Potatoes

  1. Preheat oven to 350°F. Pierce each sweet potato in several places with a fork.
  2. Place directly on the oven rack and roast until soft, 45 minutes to 1 hour.
  3. Transfer to a cutting board; let stand until cool enough to handle, about 10 minutes.
  4. Slip off the skins and cut the sweet potatoes into 1-inch slices; transfer to a large bowl. Add butter.
  5. Smash the sweet potatoes with a potato masher or fork until fluffy but some lumps remain.
  6. Add maple syrup, chili powder, ground cumin, ginger, salt and pepper; stir to combine

Gluten-Free Stuffing

Preheat oven to 275°F.

  1. Spread cornbread on a large rimmed baking sheet. Bake until dry to the touch, about 30 minutes. Let cool.
  2. Increase oven temperature to 350°F.
  3. Cook sausage in a large oven-safe skillet over medium-high heat, stirring and breaking up with a wooden spoon, until browned, about 5 minutes. Add onion, celery and garlic and cook until softened and translucent, 5 to 10 minutes. Remove from heat.
  4. Add the cornbread, sage and pepper to the skillet and gently toss to combine. Pour broth over the mixture. Cover with foil.
  5. Bake the stuffing until steaming hot, about 30 minutes. Remove the foil and continue baking until lightly crisped on top, about 15 minutes more.

Green Beans

  1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.
  2. Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
  3. Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.

These slightest changes can save you enough calories to stay fit throughout the holiday season. The next couple of months should be full of joy, not guilt. Go into the New Year feeling your best and treating your body the way it deserves to be treated!

-RISE Programs

Holiday Recipes:

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Life changing tips

There are certain foods and drinks that do not help maintain a thriving environment for friendly bacteria within our gut. It is important to avoid caffeine, sugar, alcohol, and any food that is not “clean”. I always suggest to eat organic as much as possible – by doing this it automatically rules out highly processed foods and foods that do not nourish our body. We don’t want to just keep our body alive – we want to decrease our risks for disease and have a thriving healthy body. When you choose foods or drinks – ask yourself: “Will this nourish me?” If the answer is anything but yes – avoid it at all costs.

Richard Martinez

Transformation Expert

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Life changing tips

Sleep benefits our mind, heart, and body. Sleeping is a key factor in maintaining our health. Sleep also helps reduce those dark under-eye circles and it helps boost your mood as well. When we don’t get enough sleep our body suffers for it, and it leaves our immune system weak. It is always ideal to have at least 8-10 hours of sleep every night. I also use essential oils to help me fall asleep. I prefer to use lavender by doTERRA and also an oil blend called “Serenity”. To learn more about using essential oils or to shop check out Mydoterra.

Richard Martinez

Transformation Expert

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Life changing tips

When we exercise our body produces endorphins which are chemicals that help us feel happy. When we exercise we reduce our toxic load within our body. Being active is not only known to reduce stress, but it is also known to improve sleep, help with mild depression and low self-esteem, toning your body, aid in weight loss and weight management, and it has been known to help keep our bones strong! There are so many different levels of activity so it is always important to start at a beginner level if you are just starting out. My exercises of choice are power walking and yoga. I also include high powered workout routines when I feel like I’m getting in a “funk”. It’s a great way to really get some stress out and boost my happy chemical.

Richard Martinez

Transformation Expert

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Life Changing tips

Staying hydrated is extremely important. Our bodies depend on water for survival. Water makes up for more than half of our body weight. Every cell, tissue, and organ within our body depends on hydration in order to be able to function properly. The average amount is usually (8-10) 8 ounce glasses of water each day. However, our bodies work on a bio-individuality system so one person may need more water than another. Always boost your hydration if you are active. If you are wondering if you are dehydrated just make sure your body is urinating, you don’t have a dry mouth, are not fatigued, are not extremely thirsty, and make sure you don’t feel dizzy or lightheaded. These are all signs of dehydration – and you don’t want to get to that point. So please stay hydrated. A great tip is to always carry a water bottle with you. Also opting for water before all other beverages is ideal.

Richard Martinez

Transformation Expert

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