4/2... WTF...

 

                                                                                          Total Daily Calories: 1835

     Day 80 …  WTF…                                                       Days till Weigh-In:   7

The Healthy Benefits of Deep Breathing

A colleague recently introduced me to this really cool concept à deep breathing.  Obviously I listened…, but paid very little attention at the time. I mean let’s face it, I breathe all the time. I was born breathing, we all do it, no class required – sometimes I breathe deeply, sometimes I don’t. I also had a pretty good understanding of the health benefits associated with breathing – being alive for instance…  

But I have great respect for this colleague and because of that I had to check it out – do some research on my own. And it turns out, I wasn’t breathing deeply at all. Well maybe once in a blue moon if I came across some newly cut grass or fresh garlic sizzling in a pan. But that’s about it. That was the extent of my deep breathing.

But now, after many months of practicing this newly discovered concept, I feel okay about sharing some information with you. First of all, there’s a right way to do it and a wrong way. Second, for best results it should be done every day, several times a day.  And finally, there is in fact numerous health benefits associated with it. The technique is simple: sitting in a chair, shoulders back but relaxed, inhale very deeply through your nostrils, push your chest out a bit so you can fully expand your lungs, then slowly exhale through your mouth emptying your lungs completely. Repeat. That’s it, that’s the simple, yet powerful tool that carries with it so many health benefits. Some of which include a significant delivery of oxygen to your cells, a release of endorphins that quickly reduces stress and enhances mood, improvement in digestion and detoxification and lower blood pressure,  just to name a few.

So there you have it – something so incredibly simple anyone can do it and reap the rewards. And to get started I would suggest setting a reasonable goal; say 5-10 deep breaths twice a day. That’s a good place to start. Of course you can increase that anytime. So go ahead – breathe…  J

http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/May/Take-a-deep-breath

http://www.webmd.com/balance/stress-management/stress-management-breathing-exercises-for-relaxation#

 

Personal thoughtsToday was great. The weather on Long Island is beautiful. Spring is still searching for us, but thank God it won’t be long. I had a very nice walk in the delicious fresh air, felt so good to be out and about…
The food issue that’s foremost on my mind these days is adding new foods to my Tracker, shaking it up a bit, if you will. I’m trying to expand my culinary reach to include some new vegetables, fruits, grains and even proteins, adding some variety to spice things up. I’m also looking forward to the debut of summer fruits – which are my favorite. I love all things berry, cherry, peach, pineapple etc. The calorie counting may be a little challenging with natures packaging and all but I’ll be conservative and probably add a few extra calories just to be safe… I’m not gonna worry about that now, that’s for sure.  

 

 

Tracker

Daily Tracker
[42]		Wednesday  4/2/14
Time	Qty	Food Item	Calories	Sub
8am	Breakfast
	3	Egg whites, spinich, mushrooms, swiss and turkey sausage omlett w/ kaiser roll	475
	1	Bowl Organic Mixed Greens	0
	1	Hazelnut Crème Decaf	50
		Breakfast Calories:	525
	Snack
1pm	Lunch
	2	Slices MG bread w/PB2 and Strawberry Preserves	350
	10	Baby Carrots	30
	1	Bowl Organic Mixed Greens	0
		Lunch Calories:	380	905
	Snack
	1	McIntosh Apple	60
	4	Strawberries	30
		Snack Calories	90	995
6:p	Dinner
	1	Double & Single Ketel one w/Diet Ginger Ale	360
	1	Filet Mignon, steamed red potatoes and spinich	550
		Dinner Calories	910	1905
	Snack
	1	Hazelnut Crème Decaf	50
		Snack Calories	50	1955
		Total Calories Burned	<120>
		Total:	1835
		***Daily Caloric Goal:	1900
Water (1 cup per circle)
O  O  O  O  O  O  O  O  O  O  O  O   O  O  O			12
1 cup = 8 fluid oz = 0.24 liters
Time	Activity		Burned
30	Walking		<120>
	Total Calories Burned:		<120>
*Calorie/Activity calculation:  20 or 30 Calories for every 5 minutes (depending on exertion)

 

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