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As Thanksgiving is upon us, it is the time of year many people will begin to focus on what they are thankful for. One thing that I hope is on your list of gratitude is your health. If you are healthy, being thankful that you are and take steps to stay that way. If you have had some health concerns this year, being thankful for the opportunity to make changes in your life that can reverse or manage your diagnosis. Being truly well is a tough objective as there are many levels and aspects to optimal health: your fitness level, your nutrition, being disease-free, mental health, financial health, and spiritual wellbeing are among the things that affect our lives every day.
According to Mike Adams, the Health Ranger: “Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”
Currently, in the United States, according to the Center for Disease Control Chronic diseases and conditions—such as heart disease, stroke, cancer, diabetes, obesity, and arthritis—are among the most common, costly, and preventable of all health problems.
(source http://www.cdc.gov/chronicdisease/overview/).
• As of 2012, about half of all adults—117 million people—have one or more chronic health conditions. One of four adults has two or more chronic health conditions.
• Seven of the top 10 causes of death in 2010 were chronic diseases. Two of these chronic diseases—heart disease and cancer—together accounted for nearly 48% of all deaths.
• Obesity is a serious health concern. During 2009¬–2010, more than one-third of adults, or about 78 million people, were obese (defined as body mass index [BMI] ≥30 kg/m2). Nearly one of five youths aged 2–19 years was obese (BMI ≥95th percentile).
• Arthritis is the most common cause of disability. Of the 53 million adults with a doctor diagnosis of arthritis, more than 22 million say arthritis causes them to have trouble with their usual activities.
• Diabetes is the leading cause of kidney failure, lower limb amputations other than those caused by injury, and new cases of blindness among adults.
Health Risk Behaviors that Cause Chronic Diseases
Health risk behaviors are unhealthy behaviors you can change. Four of these health risk behaviors—lack of exercise or physical activity, poor nutrition, tobacco use, and drinking too much alcohol—cause much of the illness, suffering, and early death related to chronic diseases and conditions.
• In 2011, more than half (52%) of adults aged 18 years or older did not meet recommendations for aerobic exercise or physical activity. In addition, 76% did not meet recommendations for muscle-strengthening physical activity.
• About half of US adults (47%) have at least one of the following major risk factors for heart disease or stroke: uncontrolled high blood pressure, uncontrolled high LDL cholesterol, or are current smokers.8 Ninety percent of Americans consume too much sodium, increasing their risk of high blood pressure.
• In 2011, more than one-third (36%) of adolescents said they ate fruit less than once a day, and 38% said they ate vegetables less than once a day. In addition, 38% of adults said they ate fruit less than once a day, and 23% said they ate vegetables less than once a day.
• More than 42 million adults—close to 1 of every 5—said they currently smoked cigarettes in 2012. Cigarette smoking accounts for more than 480,000 deaths each year. Each day, more than 3,200 youth aged 18 years or younger smoke their first cigarette, and another 2,100 youth and young adults who smoke every now and then become daily smokers.
• Drinking too much alcohol is responsible for 88,000 deaths each year, more than half of which are due to binge drinking. About 38 million US adults report binge drinking an average of 4 times a month, and have an average of 8 drinks per binge, yet most binge drinkers are not alcohol dependent.
So, please, enjoy your turkey and your family this season, take it easy on the pie and liquor, manage your stress, and don’t fall off the fitness wagon with the idea of “starting over” at the gym on New Year’s Day. Remember, Thanksgiving is one day, not an excuse to eat unhealthy for a week or through the Christmas holiday.
If you’re interested in healthy treat ideas, check out my Facebook page for healthy recipes to get you through the holidays. https://www.facebook.com/liz.jones.1441810

Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

Most people celebrate the New Year on January 1st, creating arbitrary “resolutions” that are broken by Valentine’s Day. I do celebrate the New Year, but for me, my personal “New Year” is in October when I celebrate my birthday. Anyone who knows me, will tell you I celebrate all of October as the “all about me month,” which to some may seem silly (or others may sat it is ALWAYS about me), but for me it is a time of reflection and goal setting. I also do things to take extra care of myself. I am a Groupon junkie and so in October I purchased numerous certificates for services and events like facials and spa services (which I don’t do often enough), signed up for an acro-yoga class that I have wanted to take for years, and I got a couple massages. It is also a time where I look at what I have accomplished, what I have procrastinated on, and what needs to be reevaluated.
One thing I decided was to commit to fewer things until I had more on my goal list completed. I enjoy most of the things I participate in and all the things I do to increase my knowledge enhance my service to others and benefit my life, but sometimes I find myself overwhelmed with the to do pile I have created for myself. It seems like hypocrisy when I experience anxiety about not finishing reading all the books I have started reading on stress management, or that while still procrastinating from writing a book proposal on wellness advice I feel unwell because it sits undone. So I committed to not committing for a while.
Your birthday may fall in January, but that’s OK, I think when you change your perspective and make your New Year more personal and less collective, it helps to make a promise to yourself instead of random, non-committal “to do” lists. Sometimes your goals may need to take some pressure off of yourself, to make a “to don’t” list, or reevaluate how you set your goals- possible creating activity based goals rather than outcome based goals (such as, “I will workout at the gym for a minimum of 30 minutes, 4 days per week,” rather than, “I want to lose 30 pounds,”).
Do something that you always wanted to do, with no pressure. Never had a massage? Get one. Want to take a Zumba class? Go do it. Want to hang upside down in funky yoga poses? Join me with a Groupon for the acro-yoga class in Plano.
Maybe you can experience a new food. Take a cooking class on healthy meals (we have one coming up on healthier holiday celebrations if you check out my Facebook for more information if you’re interested). Try out a food co-op like Bountiful Baskets, or take a trip to Sprouts and have a healthy shopping trip.
What’s something that you’ve always wanted to incorporate to celebrate yourself? I’d love to hear from you with questions or topics that you’d like to read more about.

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

Psalm 19:14
Let the words of my mouth and the meditation of my heart be acceptable in your sight, O Lord, my rock and my redeemer.
To begin this article, I will give a disclaimer: I respect your right to your opinion as I honor my right to mine. You are welcome to your personal beliefs based on your faith and your personal experience as I do. I am not suggesting that my opinion is more right than another’s. This article is my take on the spiritual side of yoga and is based in my personal relationship with my Creator, my faith, my experience and my practice of yoga. – Namaste
Namaste is translated to “I bow to the Divine in you.” Or “I honor the face of God within you as God is within me.”
The term “yoga” (from the Sanskrit word yuj, which means “yoke” or “to unite,” as in uniting the body, mind and spirit) was first used in Hindu texts in the fifth century BC. Yoga originated in Hinduism, and remains a large part of some Hindu practices today. At times the subject has come up as to whether those who hold more conservative religious beliefs should practice yoga. I will say that is entirely up to the individual. For me, yoga is a big part of how I pray and how I relate to God and open my mind and my heart to let love shine in. My favorite yoga chant is actually an Irish prayer:

May the long time sun shine upon you.
All love surround you.
And the pure light within you,
Guide your way on.
(it is beautiful when sung: http://www.youtube.com/watch?v=K9e-_Ep7e98)

I have studied Christian Spirituality, women’s spirituality, and various yoga practices and meditation trainings. I have taught numerous women’s empowerment workshops and mentored many young women. In my experience and my studies, I have come to the opinion that the practice of yoga and meditation are a way to connect with Divine energy. There are Eight Limbs of Yoga and the following interpretation of these can be helpful in discerning what your personal practice means to you.

The Eight Limbs of Yoga
1. Yama: These are five positive ethical guidelines (restraints, or abstinences) that include non-violence, fidelity to the Absolute, non-stealing, truthfulness and non-attachment.
2. Niyama: These are five positive behaviors, including cleanliness, contentment, self-discipline, self-study and devotion to God.
3. Asana: These are the actual physical exercises that people usually associate with yoga. These powerful poses are designed to give our bodies strength, flexibility and energy. They also contribute to the deep sense of relaxation that is necessary in order to lovingly meditate on the Absolute.
4. Pranayama: These are the energizing breathing exercises that produce vitality, overall health and inner calm.
5. Pratyahara: This is detachment from the ever-present fluctuations of life. Through this practice, we can transcend all the trials and sufferings that life often seems to throw our way and begin to see such challenges in a positive and healing light.
6. Dharana: This is the practice of powerful and focused concentration.
7. Dhyana: This is devotional meditation on God, designed to still the agitations of the mind and open the heart to God’s healing love.
8. Samadhi: This is blissful absorption of one’s individual consciousness in the essence of God. In this state, the yogi experiences the direct presence of God in his or her life at all times. The result of samadhi is peace, bliss and happiness without end.
This article includes excerpts from the writings of Dr. Frank Gaetano Morales

Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

September is Obesity Awareness Month. According to Department of State Health Services, in Texas 66.8% of adults were overweight or obese in 2009, with the number rising.

http://www.dshs.state.tx.us/obesity/NPAOPdata.shtm

Obesity has become an epidemic in our country. Most adults are overweight and are raising children that are following in their footsteps more and more. Many who are overweight struggle with chronic health issues that stem from the risk factors that are linked to disease. One of the highest risk factors to people is a diet low in fruit and vegetable consumption, which is probably the easiest thing that an individual can address to improve their health.
If you are like most people, this time of year is a time of adjustment. Kids are back in school, you just got done indulging over the Labor Day weekend, using the extra day off to eat badly and be lazy. Don’t feel alone, but this is a good time to reset your resolve. It is tough to change a lot of behaviors all at once and have any of the changes be something that stick, so if you are not currently following a wellness plan that includes clean eating and daily exercise, find ways that you can implement small changes, a little at a time. If you do have a current program, keep it up! Don’t lose your momentum. Add something new to the mix and take one step closer to your goal.
The most important first step is readiness to change. You’ll need to identify your reasons for wanting to make positive changes. If you can’t commit to your wellbeing, your likeliness for success is near impossible. Decide you are worth it and value yourself enough to really make a commitment.
Find something that you enjoy. If you can’t stand the process, you will have difficulty making it a part of your daily life. Don’t like to run? Then walk. Or try a Zumba class. Some people surprise themselves when they try an activity like Crossfit and love the challenge of the workout. Others may try it and decide that their good old Jane Fonda tape is still more their speed. Swimming is another great, low-impact activity to try out. Do you feel like the only thing you enjoy is sitting on the couch? Well, then keep trying to find a physical activity that you enjoy. It’s out there. If the only thing you find enjoyment in is being sedentary, it’s important that you talk to someone. Most people do not actually enjoy being lazy, they feel poorly, feel guilty and feel ashamed in many cases. It is possible that you may be dealing with a medical issue such as hormonal imbalance or depression, so talk to your doctor to see if there is an underlying issue that they can help with.
Drink water. Then drink some more water. It’s easy. If you need to pick one small change, this would be my number one tip. If you are one of those people that say you just don’t like water, then try Sassy Water (with ginger, limes, mint, etc.) or add Crystal Lite type products if you must. Drink water… just do it already.
Eat an apple. Yep- it’s a cliché, but it’s a darn good one. Keep them on hand and eat one or two every day. They taste good, are about the easiest thing you can take along with you. Maybe get some raw almonds to eat with it as your daily snack.
Replace old habits with something new. Fitness and overall wellness is not a one-size-fits-all plan, it’s as individual to every person within the same guidelines of eating healthy and getting active, but what that looks like for you is going to be different than what that looks like for me.
There are a lot of other things that you can add to your life, especially as you become more motivated to work toward your goals. Maybe your new habit could be trying a vegan recipe for dinner twice a week. Maybe it is a morning walk before work. Maybe it’s joining a fitness class two days a week rather than couch surfing. We have a journey on this planet, we can get “better” or we can get “worse” so keep looking for what it is that will work for you, the alternative is a grave one…. Literally.

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

September is National Yoga Month and is a great time to try out a yoga class, or if you’re like me, time to get your yoga back. I love yoga, it truly changed my life. I started practicing yoga so long ago, I barely remember how I got started, but vaguely recall when practicing martial arts being at a studio that offered yoga as well. Over the years, as I built a more active practice, I had a yoga teacher ask me to take over her class and from there I began teaching several places around my full-time job.
Later I was lucky enough to be able to go to Costa Rica to train. For the first time in my life, I got to leave the country all by myself to travel to a yoga retreat in the Rain Forest for fifteen days to earn my certified yoga teacher credentials. It has often been said, we teach what we need to learn, and similar to Jung’s theory of the Wounded Warrior, for me that is very true about yoga. I believe most people come to yoga because they are in search of inner peace, (or in some cases the elusive yoga butt). I have always been a worrier, although it may not seem like it to people on my surface. In some ways I am calm and extremely laid back, but inside my busy brain, I am often worried about my family, thinking about all the things that I need to get done, planning my future endeavors, thinking that we are out of toilet paper, disturbed by the world news…. Anyway, I could go on and on, but I’m sure you get my drift.
After my son was in an accident at the age of fourteen that put him in a coma, I saw the healing effects of energy work and imagery so I trained in guided imagery, which is used in mediation and therapy, to help students and patients focus their mind on positive, healing images. That was in itself another life-changing addition to my life and I incorporate guided imagery today into my meditation when I teach, as well as with my personal training clients at the end of their workout.
I continued to study various philosophical books on yoga and similar practices, including martial arts, which carries very similar mind-body connections. I taught many workshops on women’s empower and self-esteem, worked with victims of domestic violence and young men in jail. I really believe that yoga is more than a physical activity, it is something that you bring into how you live your life.
Over the years, life sometimes gets away from me and my yoga practice slips especially when I am not teaching a regular class. I notice things in my life start to change when I am not actively practicing. My stress level seems to increase, my sleep becomes more of an issue, my weight becomes harder to manage and I lose the energy I once had. Over the past few years, I have waxed and waned in my practice, but recently decided I needed to get my yoga back and have slowly started to build my training again. It truly is a “practice” and will be a lifelong journey for me, but I love to be able to share yoga with others whenever I get the opportunity to teach a class or a workshop. How has yoga helped you in your life?

Liz Jones is a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

About once a year, I like to remind people why it is so important to donate blood. I’ve believed for most of my life that if you are willing to take something, you should be willing to give it in return. That especially applies to giving blood. It is so easy and yet such a lifesaving gesture.
I’ve been giving blood since I was in my 20’s and weighed enough to meet the requirements. Later in life, I realized even more how important it is to give. When my son Jordan was in a terrible accident at the age of fourteen, the impact of how we all need to pay it forward really struck me. If you would accept blood for yourself or your loved ones when they are in the hospital, I believe it is our duty to give it when you are able. Some people cannot give because of a medical reason, others have a great fear of needles. I can tell you, it only is a small pinch for a quick second. The small “sacrifice” is by far worth the benefit.
Here are some facts from the American Red Cross about donating blood:
Facts about blood needs
• Every two seconds someone in the U.S. needs blood.
• More than 41,000 blood donations are needed every day.
• A total of 30 million blood components are transfused each year in the U.S.
• The average red blood cell transfusion is approximately 3 pints.
• The blood type most often requested by hospitals is Type O.
• The blood used in an emergency is already on the shelves before the event occurs.
• Sickle cell disease affects more than 70,000 people in the U.S. About 1,000 babies are born with the disease each year. Sickle cell patients can require frequent blood transfusions throughout their lives.
• More than 1.6 million people were diagnosed with cancer last year. Many of them will need blood, sometimes daily, during their chemotherapy treatment.
• A single car accident victim can require as many as 100 pints of blood.
Each blood donation is said to save up to three lives. What greater benefit can you get than that? It is an amazing gift. Other benefits to giving blood are it actually makes YOU healthier to donate. According to studies published in the American Journal of Epidemiology, blood donors are 88% less likely to suffer a heart attack and 33% less likely to suffer any type of cardiovascular event. They are not sure why, but hey- I’ll take those stats! It also is said to burn calories and may reduce your risk of cancer as well. Not to mention you get a free health check up for cholesterol, blood pressure and other biometrics each time you donate. You can give every 56 days so check with your employer or church for upcoming blood drives, or go to Carter Blood Care or American Red Cross websites to find a donation site.
http://www.carterbloodcare.org/Donate-Blood
http://www.redcrossblood.org/donating-blood/why-donate-blood

Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

Wellness does not just mean gym time. One very common issue I see people dealing with is fiscal fitness. I know many people who are struggling with money. Many folks are trying to afford healthy food for them or are trying to feed their kids on a limited budget. So, in times of financial stress, how do you eat well?
When my son Jordan was growing up, we were very poor. I was a single mom, working a low-paying job, paying for daycare, and going to college all at the same time. We didn’t have money for extras, so we didn’t buy things like chips, soda, and candy. In some ways, that was a blessing because Jordan grew up not having junk food in the house and much of that carried forth to his adulthood. However, back in those days, before my life took the path of wellness, I bought many things that were inexpensive, but not nutritious like boxed macaroni and cheese, ramen noodles, raviolis, peanut butter and white bread.
As the years went by, I learned more about health and nutrition and the food in our house became more nutrition-based and yet was still affordable on my very limited income. We cut out most of the processed, “fast-foods,” and added in more things like chicken breasts, broccoli, egg whites, canned tuna, and spinach.
Some tips I have for eating well on a budget.
• Eat plant-strong meals. Serve spinach, broccoli, brussel sprouts or another leafy green with most meals.
• Grow your own. For the green-thumb-blessed, this is a great option. For those like me, if you factor in the cost of seeds, the time weeding the garden, and the fact that I eventually kill most plants, this isn’t the best plan.
• Food co-ops. We are very lucky to have Bountiful Baskets available to us locally. I get a great basket of fruits and vegetables for around $15. Bountifulbaskets.org.
Where do you get your protein? Try alternatives to meat. Things like tofu, quinoa, beans, canned tuna and eggs are all very affordable options for protein sources. Many vegetables are also a great source of affordable protein; just make sure you are getting a whole protein when eating non-animal foods (like eating brown rice with your beans or broccoli so that you get all of the essential amino acids that you need).

The breakdown:
• Quinoa (1 cup) contains 8.14 grams of protein: $2.19 per box (2 servings = $1.10 per serving)
• Chia seeds (2T) contains 6 grams of protein: $6.99 for 12 oz container (14 servings = .50 cents per serving)
• Tofu (1/3 cup) contains 7 grams of protein: $1.99 per container (5 servings = .40 cents per serving)
• Broccoli (12.5 oz) has 11.5 grams of protein: $1 per bag (7 servings = .14 cents per serving)
• Tuna (1/2 can) 20 grams of protein: .79 cents per can (2 servings = .40 cents per serving)
• Eggs (1 whole egg) 7 grams of protein: $2.79 per dozen (12 servings = .23 cents per serving)

Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

We finished our chocolate bunnies and marshmallow chickens. Most people are starting to think about bathing suit weather, days on the lake, and fitting into our summer wardrobe. Summer is coming faster than you think. By now into 2014, most people will have started and stopped going to the gym, done some sort of cleanse or diet and reverted back to McDonald’s drive through and beer, and let their vow to practice yoga and meditation give way to deadlines and annoying coworker behavior.
Recently we had a lunar eclipse on April 15th and it is said in astrology that the time between a full moon, especially a lunar eclipse, and a new moon (April 29) is a time to get rid of bad habits, finish projects, wrap up an unhealthy relationship, or whatever you need to complete or work on in your life. And of course, Easter on April 20th, fell during the most recent moon cycle. Easter is the greatest story of rebirth and renewal, ending one phase and coming back to life.
So what does this mean to you? When you take out the religious and mythological factors, and focus on the symbolic factors of the season it is a time to reinvent your life and your habits. What can you do to make THIS time different? First, decide what you are really dedicated to. Do you want to focus on being happy in your relationship and have a partner that you can have a healthy relationship with? If so, what has kept you from to this point from achieving that? What are you willing to give up (behaviors, habits) to have the happiness you seek?
Same with fitness. What are you really dedicated to achieve? Why is it important to you? What’s kept you from it previously? So in January you were going to lose 20 pounds, train to run your first 5K, go to yoga three times a week. Maybe you need to focus on just one thing. Again, what do you REALLY want and what are you willing to give up to have it or to achieve your goal? Try to set a realistic, time-framed, specific goal (I will lose 1 pound a week for the next 12 weeks). Write it down, note why it’s important to you (I want to get off blood pressure medication, I want to look fabulous in my bikini, I want to have energy to play outside with my kids, etc.). What are you willing to give up to have it? (happy hour, more than one “free meal” a week, a tv program that you watch that you could instead be at the gym, and so on). You can do it! All you need to do is decide to do something that you are really committed to and have a plan as to how you are going to reach that goal. I’m always here to help, so please email me if there is something I can give you some information on or a question you would like me to write about.

Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

The first thing I will say is if you have an addiction issue, to seek professional help. Other than that, as a trainer, I rarely tell people that they have to quit drinking… people don’t like that. It’s one of the habits that many people just won’t give up, so I often have to help them find ways that they can cut back on alcohol and save it for “treat days,” special occasions, or in moderation if they have a glass of wine or a beer in the evenings. Of course, if you have fitness goals that you are trying to reach, the BEST choice would be to cut out the extra calories from drinking.
I lived in Wisconsin for thirty-five years of my life and the state is known for beer drinking (heard of Old Milwaukee anyone?), so growing up, it really was a part of the culture. I am not an addiction specialist, so I will leave that specific topic to the professionals in that field. However, from a fitness and wellness perspective, how much and what type of alcohol you drink can affect your life. Having a drink occasionally has been shown by some studies to help the heart, but binge drinking or drinking more than one drink (for women) or two drinks (for men) a day can start to have negative effects on your heart, liver, and brain. Alcohol can increase the occurrence of depression and anxiety. Excessive alcohol use has also been linked to increasing risks for certain cancers.
As far as fitness, if you are working toward physique goals, such as losing a large amount of weight or getting “ripped” to compete in bodybuilding, most fitness professionals, such as one of my favorites, Mike O’Hearn (American Gladiators- both the old and the most recent series, Mr. Natural Olympia, fitness model, etc.), recommends that you never touch alcohol. Research shows that it can mess up your hormonal system, deters muscle growth, create a “beer belly” and “man boobs” as well as fat throughout the rest of the body. Alcohol can also cause dehydration, which can affect your weight loss, cause headaches, and increase the likeliness of getting wrinkles. Also, drinking causes most people to make poor nutritional choices. I can personally say the only time I have ever eaten a bag of Doritos, there was alcohol involved in the splurge.
If you are trying to get fit, it’s best to cut out most alcohol, but if you do decide to drink, stick to choices like merlot, vodka and soda water, or occasionally a light beer or Chelada (beer and Clamato), but beer, no matter how light, will generally cause bloating. Avoid sugary drinks like margaritas, mojitos, cream-based drinks, or darker beers. It’s really a personal choice, and you have to balance what you want with what you want to give up. Do you want your nightly glass of wine more than you want a flat belly? Do you want to have beers at happy hour with your friends more than you want to fit into your pants? When it comes to your health, you also need to weigh the costs and benefits to your choices. For more information, I’ve included some links to other resources.
Bodybuilding and alcohol: http://www.bodybuilding.com/fun/drobson11.htm
Alcohol limit: https://www.tabc.state.tx.us/enforcement/blood_alcohol_percentage_chart.asp
Get help: http://www.recovery.org/topics/addiction-recovery-helplines/
Teens and alcohol: https://www.dosomething.org/facts/11-facts-about-teens-and-alcohol

Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].

Spring is on its way. The weather in Texas has been bipolar- hot one day, freezing and sleet the next- so it’s definitely a sign of spring right around the corner. I’ve felt the effects of the change in season myself, feeling low energy and restless at the same time for a few days. I know I need to do something to feel like my happiest, healthiest self again. It’s a good time to clear your space, doing spring cleaning both in your home, your office, your car and your body. Throw out the junk food in your house. Donate canned goods of processed foods. If you have kids or a roommate or partner that you can’t remove all of the processed food from the house, designate an area for the “junk” food.

For me, this is a good time of year to do a cleansing detox program for a few days. I don’t personally do fasting cleanses, but I do think that eating a vegetable and fruit based diet, while increasing your water intake and drinking tea can help to cleanse the body, give yourself a boost toward weight loss, and increase energy levels.

Drink more water, get quality sleep. Focus on clean eating and nutrition. Exercise is a proven way to help your body detoxify. Sweat. Increase your fiber intake. Eat brown rice, quinoa, beans, and green vegetables. I also like to drink green tea and dandelion root tea. I recommend adding apple cider vinegar to your food as well, or drinking a Tablespoon of it in hot water, a few times a day.
Certain yoga poses can help your body as well. Practicing yoga helps to reduce your stress level. Twists stimulate digestion and elimination, and legs up a wall, downward dog and other inversions aid your lymphatic system and promote blood flow.
Ways to help your body detoxify:
• Yoga: Yoga not only helps the body relax and reduce the cortisol levels in your body, many yoga asanas (poses) help the body detoxify. Twisting poses help the digestive system and many poses, especially inversions, stimulate the lymphatic system.
• Epsom salt baths: Mixing Epsom salt with a natural oil such as coconut oil or olive oil makes a great, natural body scrub. Epsom salt in hot water helps to draw out toxins, help the body to relax. (Epsom salt can also be used as a gentle laxative when ingested)
• Massage therapy: Massage also helps you to relax, releases endorphins into your body, stimulates and drains the lymphatic system and releases lactic acid built up in your muscles.
• Dry brushing your skin and hair: Dry brushing your skin and hair also helps stimulate the lymphatic system as well as removing toxins and waste from the surface of the body. This also stimulates natural healing. Natural bristle brushes are best and always brush toward your heart.
• Apple cider vinegar: helps with digestion and is said to flush fat from the body.
• Water, water, water!: Drinking enough water each day is probably the best way to help your body remove toxins, stay hydrated and refresh the entire body.
• Barley powder: barley powder is a great addition to your diet when doing a cleanse. It is one of the most nutritionally dense substances out there including nine amino acids. It is known to help with skin ailments as well from the inside out. Its high fiber content helps the body to eliminate waste.
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Liz Jones is the Wellness Coordinator for the City of Mesquite and a wellness professional in Rockwall, Mesquite, Wylie and surrounding areas. She is a writer, certified yoga instructor, personal trainer and wellness coach. She holds a Master’s Degree in Organizational Leadership and Strategic Management, with a graduate certificate in Ethics and Leadership. Her undergraduate studies included communication, business, writing, art, fitness, and dance. Liz Jones can be reached at: [email protected].