Posts in: Preventative Health

A Working Person’s Guide to Meditation

Posted in: Fitness, Preventative Health // 0 Comments

We are all busy, whether we work out of the house or at home. As American we pride ourselves on packing our life as full as possible, but at all that comes with a price. That price being simple moments of quiet. We all have a minute to spare in a day, or even five for that matter (think about how much time you spent on Facebook today?!). Here are some simple ways to work a little meditation into your life.

One Minute Meditation
Whether it is first thing in the morning over a cup of coffee, or maybe at the beginning of your lunch break, take a minute to sit and breathe quietly. Set a one minute timer on your phone. Sit down, either cross legged on your floor, or at your desk…not facing your computer, and close your eyes. With your eyes closed, touch your thumb to your index finger and say PEACE. Then touch your thumb to your middle finger and say BEGINS. Touch your thumb to your ring finger and say WITH. Then finally to your pinkie and end with ME. With each touch take a deep breath and exhale. This mantra is a Kundalini meditation and works great in a stressful work environment.

Walking Meditation
On lunch break, or during your morning workout, a simple 5 minute walking meditation is a great way to quiet the mind and let go. Take a deep breath with each step and focus on the simple sound of the rhythm of your feet on the ground. If a thought drifts into your mind, bring your thoughts just back to listening to your steps and breathing together. This mediation is great for grounding when you are feeling overwhelmed and you need to center yourself.

Water with a Twist

Posted in: Healthy Eating, Heart Health, Preventative Health // 0 Comments

Drinking water is key to great health, a lot of water. We thought that giving you a few tips on how to boost your water with flavor would be a perfect motivation to stay hydrated in these last days of summer.

To infuse water the steps are simple. Take a fresh fruit or vegetable of your choice, peel it and slice it. Take a few sprigs of a fresh herb that compliments your veggie or fruit (watermelon and mint for example), and gentle crush the herb in your hands. This bruises the leaves which releases the oils. Place the sliced fruit/veggie in a large glass jar and muddle with a wooden spoon to allow the juices to loosen. Add the herbs. Add water, preferably filtered but tap will do. Cover the jar and set in the fridge for two hours. Pour a cold glass and enjoy!

Our favorite combinations

Watermelon + Mint
Blueberries + Lemon + ginger
Cucumber + orange + Rosemary

CPR Begins with Our Youth

Posted in: Family, Heart Health, Preventative Health // 0 Comments


The American Heart Association is advocating to create future generations of lifesavers by teaching evidence-based, hands-on CPR to students before they graduate by adding these types of trainings to classes that are already required for graduation. Ninety percent of people who suffer out-of-hospital cardiac arrests die. Schools prepare students with essential life skills. By adding CPR training in an effort to make the lifesaving skill a normative behavior in response to cardiac events, schools play a critical role in the chain of survival.

Twenty one states in the nation have passed this bill, including all states in the American Heart Association’s Greater Southeast Affiliate (Alabama, Georgia, Louisiana, Mississippi and Tennessee), with the exception of Florida. There are no certification requirements for this training; in just one hour of students’ four year high school career, we can give them the skills they need to help save lives – the lives of families, neighbors and friends. The bill language also allows the schools to be flexible to determine which part of its curriculum the training best fits: health, biology, life skills, PE etc. Students can learn these life-saving skills in the time it takes to watch one TV show.

The Facts:

-Ninety percent of people who suffer out-of-hospital cardiac arrests die. CPR, especially if performed immediately, can double or triple a cardiac arrest victim’s chance of survival.

-Nearly 424,000 out-of-hospital cardiac arrests occur annually in the United States.

-Most Americans (70 percent) feel helpless to act during a cardiac emergency because they don’t know how to administer CPR or they’re afraid of hurting the victim.

-80 percent of out-of-hospital cardiac arrests happen in private or residential settings. Statistically speaking, if you are called on to give CPR in an emergency, you will most likely be trying to save the life of someone you love: a child, a spouse, a parent or a friend.

-Several studies have shown that trainees, including school children, can achieve acceptable levels of proficiency in hands-on CPR in 30 minutes or less.

-When a teen or adult has a cardiac arrest, survival depends on immediately getting CPR from someone nearby. Survival rates drop as much as 10 percent for every minute that goes by without intervention.

-Hands-on CPR has been shown to be as effective as conventional CPR for cardiac arrest at home, at work or in public.

-Unfortunately, only 41 percent of people who experience a cardiac arrest at home, work or in public get the immediate help that they need before emergency help arrives.

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