Laundering Leg Lifts!

Laundering Leg Lift Action

Yes Laundering Leg Lifts are simply doing your laundry while doing leg lifts.

I feel like every day people ask me how I stay in such great shape, that I must work out ALL the time! Well I guess they’re right because I’ve figured out how to turn my ever day, mandatory, brainless activities into WORKOUTS! Not only making ALL of the time spent doing chores more FUN! But also useful for keeping me fit and obviously efficient! I love it! Life for me is so much fun! Literally everything I have to do I make game, a challenge, SOMETHING to make it ACTUALLY ENJOYABLE! 🙂

HOW TO DO LAUNDERING LEG LIFTS:

1. Have Laundry on a surface that is easily accessible while standing..I use my bed

2. Lift leg using your butt muscle, squeeze and then lower…then repeat, repeat, repeat….

3. Fold laundry as usual

4. When your leg or butt starts to hurt, do 5 more lifts and then switch to the other leg

5. Continue to fold laundry

6. When both legs are tired, squat for up to 20 seconds and then start to do leg lifts again.

7. Complete ALL laundry!

8. Be happy that you just completed your laundry and worked your buns/back legs!! ACCOMPLISHED!

EGGS! How to Boil Eggs & Their Health Benefits….EASY & Delicious!

Do you want eggs that look like this??

ENJOY your nutritous, delicious egg!

How To Boil Eggs:

  1. Fill sauce pan a little more then half way. (I use my filtered water)
  2. Cover pot and bring to a rapid boil.
  3. Use a large spoon or wooden ladle to gently set your eggs, one at a time into the pot. I usually set up the spoon in the pot and then add one egg after another, without removing the spoon and the eggs just move down and around. Just get them in the pot without cracking them, however you do! 🙂
  4. Set timer for 6 minutes. (after ALL eggs are in…it’s okay to go to 6:30 not to be less then 6:00)IMG_4816
  5. After 6 minutes remove from heat, drain the water, add ice and cold water, if the water quickly becomes hot, drain the water and add more ice. (VERY IMPORTANT to cool IMMEDIATELY or they will still be cooking)
  6. Eggs are perfectly soft boiled with a little bit of runny yolk! mmmm…my favorite!
  7. Enjoy eggs or store them for later. I put my eggs back in the carton and label it appropriately so you know which ones are soft boiled.

 

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Eggs are amongst one of the most nutritious foods and I personally find them delicious.

What Are The Health Benefits Of EGGS???

1. Eggs Are Incredibly Nutritious

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains:

  • Vitamin A: 6% of the RDA.
  • Folate: 5% of the RDA.
  • Vitamin B5: 7% of the RDA.
  • Vitamin B12: 9% of the RDA.
  • Vitamin B2: 15% of the RDA.
  • Phosphorus: 9% of the RDA.
  • Selenium: 22% of the RDA.
  • Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.

This is coming with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various other trace nutrients that are important for health.

Really… eggs are pretty much the perfect food, they contain a little bit of almost every nutrient we need.

If you can get your hands on pastured or Omega-3 enriched eggs, then these are even better. They have more Omega-3s and are much higher in Vitamin A and E.

Bottom Line: Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier.

2. Eggs Are High in Cholesterol, But Don’t Adversely Affect Blood Cholesterol

It is true that eggs are high in cholesterol.

In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However… it’s important to keep in mind that cholesterol in the diet doesn’t necessarily raise cholesterol in the blood.

The liver actually produces large amounts of cholesterol every single day. When we eat more eggs, the liver just produces less cholesterol instead, so it evens out .

The response to egg consumption varies between individual:

  • In 70% of people, eggs don’t raise cholesterol at all.
  • In the other 30% (termed “hyper responders”), eggs can mildly raise Total and LDL cholesterol.

However, as I will outline later in the article, the situation is a bit more complicated than that and these changes are actually beneficial.

(Exceptions… people with genetic disorders like familial hypercholesterolemia or a gene type called ApoE4 may want to minimize or avoid eggs.)

Bottom Line: Eggs are high in cholesterol, but eating eggs does not have adverse effects on cholesterol in the blood for the majority of people.

3. Eggs Raise HDL (The “Good”) Cholesterol

HDL stands for High Density Lipoprotein. It is often known as the “good” cholesterol.

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems

Eating eggs is a great way to increase HDL.

In one study, 2 eggs per day for 6 weeks increased HDL levels by 10% .

Bottom Line: Egg consumption consistently leads to elevated levels of HDL (the “good”) cholesterol, which is linked to a reduced risk of many diseases.

4. Eggs Contain Choline – an Important Nutrient That Most People Don’t Get Enough of

Choline is a nutrient that most people don’t even know exists.

Yet, it is an incredibly important substance and is often grouped with the B vitamins.

Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions.

Dietary surveys have shown that about 90% of people in the U.S. are getting less than the recommended amount of choline.

Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

Bottom Line: Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.

5. Eggs Turn LDL Cholesterol From Small, Dense to Large, Linked to a Reduced Risk of Heart Disease

LDL cholesterol is generally known as the “bad” cholesterol.

It is well known that having high levels of LDL is linked to an increased risk of heart disease.

But what many people don’t realize is that there are subypes of LDL that have to do with the size of the particles.

There are small, dense LDL particles and then there arelarge LDL particles.

Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles.

Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL… which is a good thing.

Bottom Line: Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.

6. Eggs Contain Lutein and Zeaxanthin, Antioxidants That Have Major Benefits For Eye Health

One of the consequences of ageing is that eyesight tends to get worse.

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.

Two of these are called Lutein and Zeaxanthin, powerful antioxidants that tend to build up in the retina of the eye.

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders.

Egg yolks actually contain large amounts of both Lutein and Zeaxanthin.

In one controlled trial, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of Lutein by 28-50% and Zeaxanthin by 114-142%.

Eggs are also high in Vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world.

Bottom Line: The antioxidants Lutein and Zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

7. In the Case of Omega-3 or Pastured Eggs, They Lower Triglycerides as Well

Of course, it doesn’t just matter what we eat… it also matters what the foods that we eat, ate.

In this regard, not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised.

Eggs from hens that are raised on pasture and/or fed Omega-3 enriched feeds tend to be much higher in Omega-3 fatty acids.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease .

Studies show that consuming Omega-3 enriched eggs is a very effective way to reduce triglycerides in the blood. In one of the studies, just 5 omega-3 enriched eggs per week for 3 weeks reduced triglycerides by 16-18%.

Bottom Line: Omega-3 enriched and pastured eggs contain significant amounts of Omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

8. Eggs Are High in Quality Protein, With All The Essential Amino Acids in The Right Ratios

Proteins are the main building blocks of the human body.

They’re used to make all sorts of tissues and molecules that serve both structural and functional purposes.

Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.

Well… eggs are an excellent source of protein, with a single large egg containing 6 grams.

Eggs contain all the essential amino acids in the right ratios, so our bodies are well equipped to make full use of the protein in them.

Eating adequate protein can help with weight loss increase muscle mass, lower blood pressure and optimize bone health… to name a few

Bottom Line: Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

9. Eggs do NOT Raise Your Risk of Heart Disease and May Reduce The Risk of Stroke

For many decades, eggs have been unfairly demonized.

It has been claimed that because of the cholesterol in them, they must be bad for the heart.

Many studies published in recent years have examined the relationship between egg consumption and the risk of heart disease.

In one review of 17 studies with a total of 263,938 participants, no association was found between egg consumption and heart disease or stroke.

Many other studies have led to the same conclusion.

However… some studies have found that people with diabetes who eat eggs have an increased risk of heart disease.

Whether the eggs are actually causing the increased risk isn’t known, because these types of studies can only show statistical association. They can not prove that eggs caused anything.

It is possible that diabetics who eat eggs are less health conscious, on average.

On a low-carb diet, which is by far the best diet for diabetics, eating eggs leads to improvements in risk factors for heart disease. However, there are lots of other things diabetics can eat so if a diabetic wanted to avoid eggs in their diet, they could quite easily.

Bottom Line: Many studies have looked at egg consumption and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

10. Eggs Are Highly Fulfilling and Tend to Make You Eat Fewer Calories, Helping You to Lose Weight

Eggs are incredibly fulfilling.

They are a high protein food… but protein is by far the most fulfilling macronutrient.

Eggs score high on a scale called the satiety index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intake.

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours.

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of 8 weeks.

How Many Eggs Can Safely Be Eaten?

The studies clearly show that eating up to 3 whole eggs per day is perfectly safe.

There is no evidence that going beyond that is harmful, it is just “uncharted territory” as it hasn’t been studied.

Nutrition facts from http://authoritynutrition.com/10-proven-health-benefits-of-eggs/

My Happiness has been GROWING through OPTIMIZING MY LIFE! :-)

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Optimize Your LIFE!

So I’ve always been what I believe to be a healthy person,(for the most part, I’ve at least always worked out on a consistent basis, ate healthy foods(sometimes really bad foods as well!!), taken vitamins..basically I’ve always been healthy as I know at the time!! Looking back I realize that I had no idea about GMO’s, dairy, rice..etc but once I know I ween off and become healthier every moment!.) I’ve also have always tried to be a good person (honest, trustworthy, caring, giving, loving, dependable.) And  for sure I’ve always been TRYING to help those around me, not always coming out right and sometimes seeming judgmental to people who refused to be as healthy or as good or as whatever as me..I know it’s silly but I really couldn’t see how or why people would be so terrible to themselves and others….OKAY so OFF of my ramble..what I’m trying to get out is I’ve always wanted and strived to be the person that I’ve FINALLY become! Now I feel balanced, calm, compassionate, understanding, direct, confident, focused, and JEN-UINELY HAPPY! AND it feels wonderful.. No I’m still not perfect! But guess what I’m not thinking I’m going to be I’m totally happy and good with striving to be my best, I’m enjoying the ride of “LIFE” while still kicking butt and planting seeds daily for a future even more awesome me..YAY!!

I’m sharing this all because what was 100% to thank for all of this has been the most amazing Optimal Living 101 program put together by brianjohnson.me!

The most useful life lessons that I was never taught growing up have been on:

Meditating

Gratefulness

Journaling

 

 

Further Breakdown on how those things have DRAMATICALLY changed my life for the better!

Meditation: I finally learned how to ACTUALLY meditate and once I had that breakthrough meditation I personally have had amazing will power, I’ve been able to read! I mean I can actually read! For as long as I can remember I try and try to read but I have always had SOOOO many thoughts in my head that I couldn’t get through a page and actually understand it..now I CAN! I can have conversations with people and actually listen to them and not have my thoughts wondering..if this happens to you then you understand already but if not..basically most of the time I use to talk to people while planning my day or thinking whatever..and it seemed like every word they said would spark a new thought about SOMETHING! Making it so I really wasn’t listening. ALL of my relationships have improved significantly! I’m able to stay focused! (and just as an FYI…I had thought that I had meditated many times before I actually had..or at least before the “breakthrough” meditation and was wondering what all the fuss was about…MY key was not learning to get the mind silent, but controlling my mind when thought did come up to get back to the mantra and control it away..I think that’s what really helps…CONTROLLING YOUR MIND, not letting your mind run on it’s own.)

BrianJohnson.me has a great lesson on meditation..meditation 101/How to Meditate Without Moving to the Himalayas…my additional Jenius Meditation Tips: When you meditate with the Oprah and Deepak Chopra 21-day Meditation series’ ( I STRONGLY recommend starting with them..they are very good!! Oprah makes a great headliner for Deepak) The net free one starts VERY soon Monday July 13, 2015 you can sign up for FREE at the Chopra Center Meditation Website. 

Download Meditation to your itunes or music player.

FOLLOW these directions for ideal meditation. 🙂

When the recording starts(with Oprah) already be relaxed, either sitting comfortably or laying down(I lay down on the ground)

Start taking deep slow breaths, my favorite breath is the inhale through your nose for 6 seconds, hold breath for 2 seconds, exhale through your mouth for 7 seconds…(there are many breathing styles out there so if you don’t like this then do another one.)

Close your eyes, calmly resting eyes in your head as if they are looking out your “3rd eye” in the middle of your forehead, if it hurts your brain, be more gentle, no one wants a headache..but sometimes it takes a lot of times to not get one..you are literally working your pineal muscle..and it’s just like any other muscle and can hurt when you’re strengthening it. 

Once Oprah and Deepak have spoken and you’re on your own with the mantra repeat the mantra, when other thoughts come into your head don’t get frustrated, just repeat the mantra, the key to meditation is getting those thoughts out pleasantly..but it’s natural to have them.

At end of Meditation stretch and have a great day or night. The “experts” say it’s best to meditate in the morning, I like to meditate in the morning but I ALWAYS mediate at night right before bed, it puts me into a great sleep.

**extra Jenius Tip: If you have A LOT of thoughts while you’re meditating and you’re actually trying to not forget them..try writing out everything you have to do, everything you’re thinking in a journal or on a piece of paper BEFORE you start the meditation process so you can be more present and have less thoughts to fight off. 🙂 (repeated below in Journaling!)

 

Also there is a GLOBAL MEDITATION that Deepak Chopra is putting on Saturday July 11, 2015 9am PST that’s free for everyone to join.

Gratefulness: No matter what is going on there is a positive thing to be grateful about…literally in EVERY situation I have faced to date. The key is knowing that so you can focus on what to be grateful about in every situation. At first figuring out what that is can be difficult..Like in death or something really bad happening to you or something good happening to someone who you know is rotten…but trust! Everything happens for a reason and be grateful for that. The more you practice being grateful the more great things happen..it’s so true though…I personally also try to avoid the news, negative movies, things, conversations, etc that will put negative or ill-willing thoughts in my head. I mean why? What good does following, knowing about a shooting do for you or anyone? Does it scare you? Does it make you more cautious in your life? I mean like I said you can be grateful about anything…so I guess you can be grateful it didn’t happen to you..but why even seek out that type of entertainment? I don’t! To be super honest I went to one of the best Broadcast Journalism schools, The Walter Cronkite School of Journalism and Mass Communication and it was then that I realized I dislike the news! I was assigned to go to cover a shooting for our Cronkite News and as I was there the energy was so somber, I was nearly in tears feeling terrible for the dead victim, scared to even be in the area..and as I reported I was thinking my job is to scare people? They wanted to WOW the audience in anyway they could…personally I don’t think that the news people understand what they’re doing to their audience when they run scare stories but it really is terrible for our metaphysical selves and is the root of many illnesses in my opinion…Anyway that was the last time I did HARD NEWS..I was made fun of as being a “fluff reporter” and my grades went down because I refused to cover anything real…oh well, I knew for sure that I wasn’t going to be in the “real news” business anyway at that point so I graduated with cum laude instead of magma cum laude..no one cares and I got to be a happy being. 🙂 Sorry to go off on a tangent but it definitely leads me into journaling.

Being grateful can be as simple yet impactful as just feeling grateful about waking up, smiling because something made you smile, to journaling about things you’re grateful for..which is also fun because then you accomplish 2 things at once(my favorite thing..is to be efficient.) really 3..because when you list out what you’re grateful for on a daily basis..you’re being grateful, journaling, AND keep track of your life(I keep my grateful journal on a dated paper pen journal AND/OR en*theos which dates everything and spreads LOVE & HAPPINESS into the world. 🙂

Journaling: Just to start off with there are many ways to productively journal and everyone should do what makes them feel the best. I personally even mix up different journaling styles on a daily/weekly basis depending on what I feel or for what different projects/goals I’m going towards. What I love about journaling and why it has changed my life is that I have a record of EVERYTHING! It’s so nice to want to remember something and you can flip through a couple of pages and there it is! Exactly what you’re looking for and with a lot of details!! SO awesome. So everyday my journal is dated! I feel like not matter what style works for you it should be dated. So if I’m having a physical or mental issue I write that in my journal along with as many details as I can about my diet, people I’ve talked to, activities I’ve done, movement or lack of, vitamins, how much sleep I’ve been getting, along with bedtime, wakeup time, what time in my cycle it is..I mean anything and everything. I figure that way when I have the same issue/feeling in the future I can write out everything and see what things are similar so I can figure it out! I love figuring stuff out. I also journal about my goals, my companies, the steps I need to take to get something done, things I want to accomplish, daily tasks, notes while watching documentaries, pretty much anything and everything. I also journal when my mind is overthinking especially before bedtime or meditation so I can actually fall asleep or meditate..which to be honest has been necessary less and less as I’ve been figuring myself out more and meditating daily. But when I use it for this I write out EVERYTHING that I am thinking, people I need to call, shopping list, things I need to do, just random thoughts and then presto peace is had. It’s a beautiful thing.

 

Every Morning new page of life  IMG_2698