Category Archives: Health

The Tastier Way to Drink Adequate Water

During this time of the year, the cooler weather causes us to not crave as much water as we do in the warmer months. We do, however, usually crave tasty warm drinks such as coffee and coffee mixtures. While they may be temporarily satisfying and give us a quick pick-me-up, they are also dehydrating. So, especially this time of year, we must be sure to hydrate with water! Staying adequately hydrated is one of the best solutions to eliminating mental fog, energy dips and helping with digestion and weight loss. Who doesn’t want that?

So exactly how much water should you drink? Aim to drink half your body weight in ounces of water each day, and more if you exercise. Get bored with plain old water? Here are a couple great alternatives to make it more enjoyable and add additional benefits:

Add Lemon to your Water for a number of healthy benefits

Add a squirt of lemon for not only taste, but also for its antibacterial and antiviral properties, immune-boosting vitamins and minerals, digestive assistance and liver cleansing benefits.

Or, mix up our favorite water substitute “The iGnite Cranberry Cocktail,” found in New York Times Best Seller The Fat Flush Plan. It not only tastes great, but also helps eliminate water retention, cleanses accumulated wastes from the lymphatic system and helps to clean up cellulite.

Mix up the iGnite Cranberry Cocktail
CRANBERRY WATER RECIPE Makes 32 oz.

  • 4 oz Unsweetened 100% Cranberry Juice from Concentrate (found in the juice aisle in most grocery stores)
  • 28 oz Water
  • 1/3 Tsp of liquid Stevia
  • Squirt of lemon for added flavor

Those of us at iGnite swear by this cranberry water — always keep a jug of it in your ‘fridge and you will be amazed at how much more liquid you drink throughout the day.

Try it out & let us know what you think!

It’s Never Too Late

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Point to Ponder:
Is there something that you have been putting off that you have been wanting to do?

iGnite Neissa

by Neissa Brown Springmann

Like me, I’m guessing that prior to last Thursday you had never heard of Orville Rogers. It wasn’t until iGnite leader, Alli Phillips, sent our team a video of Orville, at 99 years young man racing and beating his 92 year old competitor in the 60 meter sprint during the Masters Indoor Track Championship that I learned who he was. The now viral video is certainly inspiring, but on Saturday morning, while doing my mundane weekend laundry folding and listening to the national news, I saw an interview with Orville and heard his hardly mundane and impactful story.

In this 3-minute interview, Orville revealed that as a result of reading the book Aerobics by Kenneth Cooper when he was 50-years old, he began running. Incredibly, in the almost 50-years that Orville has been running, he has logged over 42 thousand miles! When asked about his workout routine, he said that 3 times a week he warms up with a lot of stretching and time on the Elliptical machine followed by slowly running 3 miles. Even more impressive are the 2, 100 meter wind sprints that he tops off his 3-miles with. In addition, he strength trains, eats fish and chicken 6 days a week, red meat 1 day, and plenty of colorful fruits and veggies. He also added that he takes a daily multivitamin and gets a physical once per year at the Cooper Clinic in Dallas. When asked what gives him his spiritual edge, he said he believes in God, considers himself blessed and has a wonderful family who he plans to celebrate his 100th birthday on November 28th with after he participates in the Masters Outdoor Track & Field Championship this summer in Baton Rouge. His motto is “You don’t stop running because you get old. You get old because you stop running.”

Every bit of this World War II pilot and world record holder’s story is inspiring, but the part that made the greatest impression on me was that he didn’t begin running until he was 50 years old, which is typically when people end their running routine. In addition, he sees his commitment to his health as a means of honoring his temple so that he can serve to his greatest ability. Furthermore, when he was 90 years old old he went skydiving for the first time and at 93, he went hang-gliding.

Besides the word “stud”, there’s only one other set of words that best describes Orville and that’s a fearless go-getter. That being said, I really wonder which came first–the chicken or the egg? Was Orville born eager and fearless or did his life experiences create a can-do fearlessness spirit in him? Did he become this was after surviving World War II and flying for many years as a commercial pilot? I guess we’ll never know, but I can’t help but think that environment has something to do with it, as his “go for it” attitude was a part of his daily life and it continues to be.

While some fear and hesitation is healthy, by in large, fear really ticks me off because I believe that most of it is bogus, irrational and unfortunately, grows with age. Research from the National Institute of Mental Health found that 60% of the things we fear will never come true; 90% of the things we fear are considered insignificant; and 88% of the things we fear about our health will never happen. As this relates to our daily lives, fear and not being willing to “go for it” single-handedly prevents us from trying new things, creating new relationships, exploring new careers, and therefore living the big and bold life that I believe God created us to live. Ultimately, it undermines faith and puts God in a box.

When making the bold decision to regularly put ourselves our there and go for something we’ve been putting off or have told ourselves we can’t do, it will be deliciously terrifying. However, just as passing up opportunities is addictive, so is going for it and saying “yes”!

No one knows, at least I haven’t found it in an article or heard in an interview, if Orville Rogers was nervous or hesitant to go on his first run. I assume he considered that it would be uncomfortable, probably hurt and he likely would not be able to complete the whole distance. None-the-less, his decision to go for it at 50 years old has now bloomed into him being a 99 year old You Tube sensation who is getting to share his inspiring story on television and on the internet and making the case that no matter how old we are, if we want to do something, we should go for it!


Action Item:
Pick something that you have been wanting to do, take the first step and and go for it!


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5 Benefits of Eating Dark Chocolate

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There are plenty of reasons why your indulgence in sweets over the Valentine’s holiday could have actually positively affect your health.  That is, of course, if you were eating dark chocolate. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet.  If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious.

5 of the many benefits include:

  • Heart-Healthy: Flavanols found in dark chocolate have a very positive effect on heart health by helping lower blood pressure and improving blood flow to the heart as well as the brain. They can also reduce the risk of blood clots and stroke.
  • Mood Changer: Dark chocolate contains Phenylenthylamine (PEA) which encourages the brain to release endorphins that make you feel good.
  • Better Cognititve Function: Because chocolate increases blood flow to the brain, it can boost brain function.
  • Cancer Prevention: Antioxidants are the compounds that are believed to neutralize free radicals and protect the body from their damage. The antioxidants in chocolate can help rid your system of free radicals which have been linked to multiple age-related health risks and diseases.
  • High in Vitamins and Minerals: Dark chocolate contains a number of vitamins and minerals that can support your health. Dark chocolate contains some of the following vitamins and minerals in high concentrations: Potassium, Copper, Magnesium and
    Iron.

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Re-New Year Retreat “Rise & Shine”

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Why Retreat?

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By Crystal Tidmore

There are a million reasons not to go on retreat (too much to do, kids’ activities, don’t need to spend the money…the list goes on). Oh…but when you do give yourself permission to go on retreat, you benefit not just yourself, but your loves ones as well. Retreat allows us to pause, reflect, and re-commit ourselves to becoming the very best that we can be. When we retreat, we commit ourselves to a journey of returning to the source of all things to refill our well and remind us who we truly are.

“Rise and Shine” was the theme of this year’s first annual iGnite Re-New Year Retreat. We set out to create a unique space, apart from our daily routine, where everyone could find renewal, inspiration and hope. Whether walking the beach, chatting around the fire-pit, practicing yoga by the pool, creating art, learning new forms of dance and movement, or exploring our core values, passions and purpose—we were treating our bodies, minds and spirits to the many gifts of retreat.

Our guest speaker, Stefanie, from Generate Hope, said:
“Life isn’t about finding ourselves. Life is about creating ourselves.”

We create and re-create ourselves each and every day by the choices we make. And we can choose to honor our gifts or dismiss them as unimportant or insignificant. Our job is to uncover our gifts and passions, and it’s God’s job to take those passions and gifts and point them to a higher purpose. How often do we try to do God’s job for Him? We RISE, so that God can SHINE through us.

Rising is about claiming God’s purpose for our lives. Rising is acknowledging the unique gifts that God has given us and iGniting the passion within us to use those gifts in a way that only we can. And when we RISE, we SHINE the light within us that encourages and empowers others to shine their unique light within them.

Much like a campfire, the light within us needs to be rekindled from time to time so that it doesn’t burn out or fade away. We must tend that fire with love and attention—and with retreat.

So, why do we re-treat? We retreat…
…to re-fill our well
…to re-create ourselves
…to re-gain strength
…to re-ceive the spirit within us
…to re-claim our gifts
…to re-iGnite our passions
…to re-fresh our creativity
…to re-juvenate our bodies
…to re-generate ideas
…to re-new our mind, body, and spirit

We re-treat to re-turn to our true selves, our very best selves.

This year’s Re-New Year Retreat was filled with so much fun and laughter and new experiences for all of us. Since the retreat, I have made a promise to take the concept of retreat into my daily life. I came away from San Diego with new tools for the tool belt and new companions for the journey. This Friday our San Diego retreaters will gather together in Austin for a Retreat Reunion luncheon to share more stories, watch our slideshow, and begin planning our next retreat! Hope you will give yourself permission to retreat throughout the year. And hope you join us for the next iGnite Retreat!

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The “Rise and Shine” Re-New Year Retreat was held Jan 26-29, 2017 in LaJolla, California. See the full photo album from retreat here.


 

Class Highlight: Vinyasa Yoga

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Vinyasa Yoga

Amy Younkman

Leader Amy Younkman

I often see people pop into yoga class when they feel stiff, sore, or side-lined by injury. What I have found is, the real jewels of this ancient healing art truly begin to surface when one maintains a consistent yoga practice. Just like anything we want to “get good at”, we need to regularly put the time into practicing. When we consistently show up on our yoga mat, we deepen not only our ability to perform different postures, but more importantly, we deepen our internal awareness of what is going on in our bodies; right here, right now. Instead of muscling our way through exercise, we slow down to connect breath with movement, and pay attention to what got us stiff, sore or injured in the first place. If we stick with the practice, the answers are revealed to us.

unspecified-21I love sharing my passion for yoga with others because yoga has literally changed my life, and continues to do so. My practice keeps me true to myself and I love that after a decade of teaching, I am still a student dipping my toe into a deep well on knowledge. When I show up on my mat and allow myself to be vulnerable, rather than performance based and trying to “get it right”, I learn how to work through discomfort, frustration, lack of confidence and feeling the need to be in control. I learn to lighten up on myself and go with the flow. When I can deal with these things on the mat, I can deal more effectively with life off the mat.

My Vinyasa Yoga class is tailored to my students’ needs each Friday morning. Choosing a theme for the class, I like to share insights and inspirations to ignite body, mind and
unnamed-11spirit. I try to strike a balance between fun, creative sequencing and simple, safe alignment. I consider our yoga mats like an adult playground where we can explore fun poses like Eagle, Crow, Flamingo and Camel. The focus of my classes is building core stability and strength, breath and body awareness, proper technique, balance and “getting out of your comfort zone”. You will feel nurtured, safe, and taken care of in my Vinyasa yoga class.

Deepak Chopra says, “Life is like a river; you cannot step into it in the same place twice.” Our yoga practice is no different. We are constantly evolving, and I don’t know of a better system of exercise to calm our central nervous system while giving us tools to grow stronger and more flexible in body, mind and spirit.

“Slowing down is the same thing as waking up.” —Judith Lasatar

View Class Schedule


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10-Day Reboot: Delaine’s Day 5

DelaineTeeple

by Delaine Teeple

I started out my fifth day with warm lemon water as usual.  I drink this as I’m packing lunches and getting my kids off to school. I don’t like coffee or tea, so putting lemon water in a coffee mug helps me feel as though I am having a morning treat.  I take a probiotic with the lemon water and then wheatgrass which helps boost my energy in the morning since I don’t have caffeine.

img_3177-1After taking the kids to school, I made a breakfast for my husband (He is joining me on this journey) and me. Eggs, avocado, fresh salsa from Central Market, a slice the Whole 30 approved Pederson’s bacon (no sugar) from Whole Foods and orange slices.

I did some work on my computer and then went for a 45 min. interval walk/run around my neighborhood with our dog.  I always like to use an app like Interval Timer that will tell me when to run and when to walk. It pushes you to keep it up and I need that!

I had meetings off and on all day, so I needed something quick for lunch. I made a protein smoothie with spinach, strawberries, blueberries and almond milk.

img_3193It was such a beautiful day, so I wanted to get more sunshine. After my last meeting ended at 1:45pm, I enjoyed journaling/reading on our front porch.  I loved the quiet time and the heat of the sun on my back. It reminded me to do this more often as it was much easier to think clearly on the porch than being inside looking at the clutter and to-do list. Before I left to pick up the kids from school, I grabbed an apple and almond butter as a snack.

I was scheduled to volunteer at an event at my daughter’s school from 4-6:30pm. Since I didn’t plan ahead, dinner at home wasn’t really an option starting that late.  We headed to our neighborhood Mexican restaurant – asked for no chips and I had a salad with grilled chicken and onions, avocado, no cheese and just used limes as the dressing.

Aspects of the Re-boot I’ve found the most difficult: I have found the social media/technology turn-off the hardest. I have a busy week, so I have had to do some of my work and emails at night. I am really trying to let the things go that can be done tomorrow and just put it away.

Aspects of the Re-boot I’ve enjoyed the most: As I said above, the sun is out and it has felt almost like summer, so being outside journaling, walking, or riding bikes with the kids has been extra fun.

img_3199Tips & tricks that have helped me: I can’t handle the taste of apple cider vinegar. I have learned that if I put a couple of teaspoons in cranberry water with lots of ice, I can drink it! I also got this new JosephJoseph water bottle that keeps count of how many times you fill it up each day using the dots on top (I can easily lose track). My goal is to get to 4 every day with just room temp water.  I then add in my lemon water and cranberry water with ice and I have made my daily goal.

The intention I am focusing on this Re-boot: Sleep! I am trying to get settled in bed much earlier than normal and not look at my phone.

 

10-Day Re-boot: Crystal’s Day 3

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by Crystal Tidmore

This morning I started off with a hot cup of DandyBlend Tea (kinda img_0974like coffee). My stomach doesn’t appreciate hot lemon water in the morning, so I opt for Dandy each day instead. For breakfast, I made one of my favorite smoothies with coconut water, spinach, banana, frozen blueberries and strawberries, and Hemp protein powder.

For a pre-workout snack, I pulled out my handy img_0978Trader Joe’s chopped salad (about 1/2 cup of package, apple cider vinegar, pumpkin seeds and avocado tzaziki dip that my husband had made for the Super Bowl (Reboot and Whole 30 compliant recipe that’s delicious!). I enjoyed a nice walk to the gym for a weight workout and luckily avoided the rain on my walk home.

Soon I was ready for lunch, and since I needed some post-workout energy, I sautéed some butternut squash “noodles” with onion, garlic and olive oil and tossed in some arugula and topped it all off with a few slices of avocado. With lunch, I made a cup of Detox Tea which is a favorite I have during Reboots.

img_0981Later in the day when my kids came home from school and were raiding the pantry and frig for snacks, I enjoyed a few dried dates along with my go-to cleansing juice like “Tigerlilly” at Juiceland: kale, spinach, parsley, celery and cucumber. I usually make a big batch that will last me 2 days. These great juice bottles come from People’s Pharmacy, so I re-use them quite a bit.

For dinner, I wanted a very light vegetarian meal because I had consumed a lot of red meat over the weekend. Into the oven at 450 img_0982degrees went brussel sprouts, onions, asparagus, mushrooms and green beans. It was exactly what I needed! And I drank tons and tons of cranberry cocktail all through the day. When it was time for bed, I felt good about the foods I had eaten during the day. I think I’ll add more protein into my diet tomorrow for more consistent energy. Loved having a light dinner and tea though. Just what my body needed!

Aspects of the Reboot I’ve found the most difficult: Technology turn-off is clearly an issue for me. I can’t seem to shut down at night. Tonight I’m going to try a guided meditation instead of frantically working on my laptop before bedtime.

Aspects of the Re-boot I’ve enjoyed the most: I’ve really taken Dr. Bomben’s message to heart about trying to add in little things that can make a big impact over time. For example, today I walked to the gym instead of driving there. Also, I walked to the restaurant where I was meeting a friend for lunch. Usually I would just hop in the car without thinking twice, but now I’m looking for ways to increase my activity outside of my usual workouts.

A couple things I’ve learned about myself over the Reboot: Like Amy shared yesterday, I’m also pretty hard on myself. I’m noticing more and more the importance of accepting myself and loving myself…and making sure my children see this self-acceptance and self-love. What kind of message am I sending to my kids if I’m always so hard on myself? I want my kids to see that I’m making positive and healthy decisions for long-term health and wellness.
The parts that I have incorporated into my life: For the most part, I am trying to prepare healthy meals for the entire family…not just for me and my husband during a Reboot. It’s so important to me to offer healthy eating options for my family so we feel our best. Knowing the foods that don’t serve me well (dairy, gluten) is a powerful tool, because each day I get to choose if I’m going to fuel my body with what gives me energy or depletes my energy. I also have the choice to indulge every now and then, fully aware that my body may not react especially well, but I can way the consequences (i.e. having birthday cake because I want to celebrate with my family!)
Spiritual aspect I’ve enjoyed: During this Reboot, I am focusing on a daily gratitude journal where I write 3 things I’m grateful for each day. Eating clean has helped me gain clarity and with this clarity comes much appreciation for the blessings that are in front of me, like my family, my friendships, and my community.