For The Health Of It: Part 5 "Mental Health"

Although often overlooked, mental health is a major factor when it comes to your overall health. Most people think they can tell if someone is healthy or not by their outer appearance, but it is much more complicated than that. You can eat right, exercise, and keep your life organized to a T, but if you’re constantly stressed out or depressed, you need to address that immediately. If you’re like most people, you feel stressed from time to time, but if you are in a constant state of anxiety, the long term, and even short-term effect can be damaging.

On a day-to-day basis, it is always important to be selfish in the matter of taking care of yourself first. For those of you who need some quick advise to ease anxiety and stress in your life, here are my top 5.

Deep Breathing

When you’re caught up in the moment, it’s a good idea to take a step back and breath. Chances are, if you’re overcome with emotions, your breathing has increased rapidly, and the easiest way to get in control again is breath in through your nose and out through your mouth. This will help you calm down and grasp the situation.

Get Active

When you’re having a bad day and nothing is going your way, take some time to get active. Exercise releases endorphins in the brain, which naturally puts you in a better mood. It takes about 22 minutes for you to start feeling the effects of endorphins once you start working out. Why not test it out right now to see?

Go Outside

When you go outside, you are exposing your skin to vitamin D, which most of us in todays society is very much lacking. When one is deficient in vitamin D, they feel “blue”, so to speak. The Virgin Islands is sunny all year round, but in places like the Midwest, many may experience something called “seasonal depression”. One of the greatest factors of this phenomenon is the lack of sunlight everyone is getting due to the cold weather. So, even during the winter, try to make a habit of going outside and even take advantage of those sunny winter days!

You could always plan a mid winter trip down to sunny St. Thomas too. ;)

Do something you enjoy

This may sound obvious, but when you’re not feeling yourself, one of the best things you can do is do something you enjoy. If you enjoy painting, video games, trying new restaurants, movies with friends, anything that tickles your fancy, just go do it! Even if you have to work, try doing something fun before or after, or in extreme circumstances, take a personal day.

Like Kayaking or SUP Boarding

Get enough sleep!

I know when I don’t get enough sleep I can be pretty crabby the next day. You can stay up later and have a fun night, but just keep in mind what time you have to get up in the morning. Getting enough sleep is important for your body and if you don’t get enough of it, you wont be able to function to your full ability. Most studies show 7-8 hours is enough, but everyone’s body is different, so try to do what feels best for you.

These tips are quick and easy fixes for every day anxiety and stress. For those of you who suffer from chronic anxiety or depression, don’t hesitate to consult with a doctor. Mental health should be taken very seriously and contrary to some people’s beliefs, it’s not all in your head.

Thank you for checking out our blog series “For the Health of it”. For those of you who missed out on a previous article, check out the links below to read more.

For the Health Of It: Part 1 "About Healthy Living"

For the Health Of It: Part 2 "Clean Eating"

For The Health Of It: Part 3 "Staying Organized"

For The Health Of It: Part 4 "Being Active"

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For The Health Of It: Part 4 "Being Active"

Exercise doesn’t have to mean busting your butt at the gym every day for 2 hours, it could be as simple as walking the dog. Today, we as a society aren’t as active as we once were. We are constantly sitting in front of a computer, TV, and cellphones or overindulging ourselves with work. Take a step back and think about what life is really about… living and having fun!

Yes, I too enjoy occasional movie marathons and binge watching TV shows on Netflix, but there’s nothing like some good, old fashioned outdoors fun. Go on a hike, play Frisbee in the yard, or even get some friends together and get a game of soccer going. If you’re one of the many people who feel they don’t have the time or energy to get active, here are some quick tips to help you get up and moving!

Only 30 minutes a day: Break it up during the day!

People with busy schedules might think they don’t even have 30 minutes a day to dedicate to their bodies, but there are many ways you can break this up during your day. Try waking up and doing a 15 minute cardio exercise and then when you come home, do another 15 minutes. This way, you start your day off right, and you finish strong too.

Anything that gets you moving can be a work out

Have fun and be active
at the same time!

If you’re moving, it’s a workout. You like to dance? Turn on some tunes and boogie with friends or solo. Live close to work? Get a bike and save some gas money by biking to work (not to mention it’s better for the environment too). There are many ways you can sneak in a little activity here and there. Some other examples are take the stairs, park further away, go on a walk, play sports, and going ziplining.

Get your friends involved

Sometimes (more often than not) it’s hard to feel motivated. If you have a fitness buddy, they could give you that extra push you need. You can sign up for a weekly yoga class, or hit the gym, go for a jog, really whatever both of you are feeling! Also, it will help you try new work outs and be someone you can share your progress with.

Hiking Trails are fun and often free

Do something fun you’ll look forward to

Ditch your old work out routine and spice it up with something new! Every week, plan something different for your weekend. This doesn’t have to be costly either! Most parks and trails are free. Sign up for that Zumba class you’ve always wanted to try, or go explore that hiking trail near by, chances are, you’ll be happy that you did.

Plan the day before

Some people are good at living one day at a time, but others, not so much. If you’ve been finding yourself caught in the same routine day in and day out, it might be time where you start planning ahead. Be realistic with your plans also. If you try to do too much, too fast, you might become overwhelmed and go back to your old ways.

Well, I don’t know about you, but I’m in the mood to go outside and try something new. I’ll catch you all next week where I’ll be talking about the most important health of all, mental health!

To read more about our "For the Health of it" Series, check out the links below:

Part 1: About Healthy Living

Part 2: Clean Eating

Part 3: Staying Organized

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For The Health Of It: Part 3 "Staying Organized"

Being organized can be fundamental to your life. Not only does it keep the house clean and tidy, but also it keeps your head clear and focused. Staying organized isn’t easy for everybody though, but that doesn’t mean you can’t obtain a more orderly lifestyle. Here are some easy habits and methods for you to follow to organize your life. 

Take Care of Things Right Away

There is nothing worse than having something you need to take care of weighing on your shoulders. This could either refer to physical items or tasks. Even though this idea may seem simple, it is easier said than done. The best way to take care of things right away is to just do it. You’ll feel much better once it’s completed!

Make a To-Do List

There are two kinds of “to-do” lists. One is a daily, and another is a long-term list. By breaking things up into categories, you’ll be able to prioritize and complete more tasks. Start with smaller things that won’t take much time or effort and then work your way up to larger tasks.

Out With the Old…

Letting go can be hard, but when you’re still holding onto your Britney and J-T inspired matching denim suite and dress, chances are they are better off not taking up space in your closet. Regardless of the size, homes should be a place of zen, and when it’s packed to the brim, it’s hard to unwind. Do yourself a favor and go through your things and start weeding out the old. Try tackling little portions of the house at a time to make it less of a hurdle.

Set a Deadline

Deadlines aren’t just for work, they can be used for any chore from as little as taking out the trash, or as large as renovating the basement. When you set a deadline for a bigger project, remember to not procrastinate with the smaller steps leading up to the end goal. Within each project, try to map out all the little responsibilities along the way. With this method, you won't be surprised when the deadline sneaks up on you when you haven’t even started.

Reward Yourself

When you complete something, go ahead and celebrate! Even if you just cleaned the house, go ahead and have that glass of wine, or whatever your guilty pleasure may be. By rewarding yourself, it gives you some incentive to complete whatever it is that you don’t want to do. 

Now these are just small steps to your journey to live happy and healthy. If you apply these tips to your every day life, you can achieve a more productive day and a much more organized life!

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For the Health Of It: Part 2 "Clean Eating"

The concept of clean eating has been around for a while, but has recently received a lot of attention by the average consumer.  There are a lot of different definitions of “clean eating” floating around out, but the basic principal is all the same: a well-balanced, natural, nutritious diet.

Cut Down on Processed Foods

Many may argue that all processed foods are bad, but that isn’t necessarily the case. The definition of processed food is simply food that has been altered from its natural state. Even though not all processed foods are unhealthy, most aren’t good for you either. Many companies add ingredients like sugar, salt, and fat to their produces to increase the shelf life and taste. Your best bet is to read the label and use your best judgment when you do need to purchase processed food.

Read more about processed foods

Understand Good Fats From Bad Fats

Most of the time, when you hear the word “fat” you automatically assume it’s bad. Our bodies actually need fat; it plays an important roll for our heart health along with giving us the energy that we need. Being able to decipher between the good and the bad is very important. Trans fat and saturated fat can increase your chances of clogged arteries and developing type 2 diabetes. On the other hand, monounsaturated fats and polyunsaturated fats can help lower cholesterol and reduce the risk of heart disease.

Examples of good fats are avocados, eggs, nuts, and fatty fish. 

Read more about good and bad fats

Eat More Fruit and Veggies

Being an independent adult means you have to make decisions for yourself. Eating your daily-recommended fruits and vegetables might be harder said than done for some people. We should be eating 1.5-2 cups of fruit and 2.5-3 cups of veggies every day and a majority of us aren’t. Both fruits and veggies can be delicious and eating them doesn’t have to be a chore! They are packed with vitamins, high in fiber (which makes you feel fuller), and helps control blood pressure and a healthy immune system. Plus fruit are naturally sweet, and can be a great substitute for any dessert.

Read more on how to add more fruits and veggies into your every day life

Eat Less Meat

Meat isn’t bad for you per se, but we tend to eat more than the recommended portions. A single serving of meat is only 3 ounces, which is about the size of a deck of cards. Eating more than a serving can add extra saturated fat and sodium to a meal that could be avoided. If more protein is what you crave, try adding tofu, beans, or tempeh to your dish. It should be more about the quality of the meat, rather than the quantity. Famous chef Nikki Dinki has a wonderful philosophy called “meat on the side”. For some of her innovative recipes, click here.

Reduce Salt and Sugars

The daily recommendation of sugar is no more than 6 teaspoons for women and 9 for men and the daily recommendation for salt is 2,300 mg of sodium (1 teaspoon) a day, but there is a good chance we are exceeding these numbers without even knowing it. Many processed foods, for example, have added sugar to enhance taste and salt to help preserve the food to increase the shelf life. Try to take a moment and looks at the ingredients before buying products with excess amounts of salt and sugar.

Replace Refined Grains with Whole Grains

We hear that whole grains are better for you, but most people don’t really know why. Whole grains are unrefined and haven’t had their bran and germ removed by milling. This makes whole grains a great source of fiber and other nutrients like selenium, potassium and magnesium. Refined grains are milled which gives it a finer texture, but strips it of most of its nutrients and fiber.

Limit Alcohol

Recent studies have shown that a glass of red wine or beer can be good for your heart, but overindulging can leave you dehydrated and sick. They recommend one drink a day for women and 2 for men, but having a few more every so often is okay. Watch out for some mixed drinks, as they are packed with empty calories and sugar.

Snack Smarter

When you think of snacking, most likely potato chips and chocolate bars come to mind, but it doesn’t have to be that way. Some people, myself included, feel better eating 5-6 small meals a day rather than the traditional 3 large ones because it keeps your blood sugar consistent and prevents over eating. Try snacking on sweet fruit, lightly seasoned veggies, nuts, or even a little bit of dark chocolate.

Read more about healthy snack ideas

Learn How to Cook

Learning how to cook can open the door to a whole nother level of food opportunities right at home. Restaurants tend to serve larger portions and lather everything in salt, grease, and sugar… that’s why everything tastes so good. Let’s be honest though, it doesn’t really make you feel all that great afterwards. Cooking from home can help you take control of your favorite dishes down to every last spice.

Read more about benefits of cooking from home

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For the Health of it: Part 1 "About Healthy Living"

Healthy living is more than just dieting and meaningless exercise; it’s a way of life. It goes beyond what you see in the mirror, it’s about how you feel. Shouldn’t that be what it’s all about anyway? Once we shun that nagging voice in the back of our head telling us to look and be like someone else, we can all live life to its full potential.

Words like “skinny” and “fat” are used to describe someone’s health all the time. Instead, we should be idolizing the word healthy. Not everyone who is considered “skinny” is healthy, nor is everyone who is considered “fat” unhealthy. In addition, these words can be hurtful and you don't know where someone may be in their heath journey. Keep a positive attitude about yourself and to others to boost moral. 

So, you might be asking yourself, where do I start? For someone who has always been living his or her lives wishing to be like someone, this is going to be hard. Once you start, you’ll wonder why you haven’t done this a long time ago.

Add cinnamon to apples for a sweet twist

Let’s start out with what you eat. Even though sweet and salty snack foods are delicious and can be a fun addition to a meal, it’s never a bad idea to cut down when you’re eating too much. Same can be said about all these extreme diets, diet pills, and other quick-fix, get skinny fast methods. These diets can be dangerous and don’t create long lasting results. The goal is to be healthy,  not skinny. Have fun with what you eat- love what you eat. Trust me, if you love what you eat, it’ll be easier to not fall back into old habits.

Staying organized can boost productivity

Next, take a look around your house. Chances are there are things you just sort of keep around for reasons you don't even understand. Clutter can be distracting and even cause anxiety. Furthermore, some items you may have in the house can be bad for your physical health if you don't replace them, or just get rid of them all-together. Some quick examples are replacing kitchen sponges to washcloths, replacing air filters regularly, and donating old clothes that are collecting in your closet. A good spring cleaning goes beyond a tidy house; it can be liberating for your body and mind too. 

Exercise. This word can be very scary for some people; let’s change that. I don’t use that word anymore; instead, I say, “I’m going to go have some fun”. A few years ago, I picked up skim boarding, and it’s a blast! Oh yeah, and it also burns on average 395 calories an hour. Zumba, walking the dog, heck, even zip lining is a fun way to get active. 

The perfect cannon ball position is great for your abs!

Lastly, mental health is a factor on healthy living. This is often over shadowed, but can arguably be just as important or most important out of all three. Mental health can affect your ability to make healthy decisions, let alone your every day life. This should be your number one priority of healthy living.

In the next few weeks, I will dive deep into each one of these topics to give you an in depth understanding on how to make a healthier you! And remember, you are beautiful.

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How Reef Friendly is your Sunscreen?

People always tell you "don't forget to put on sunscreen!". Sunscreen is something us humans should be putting on whenever we are going to get sun exposure, especially when you're at the beach in the Virgin Islands. Here's the thing though, have you ever thought about what it might be doing to our coral reef? Recent studies have shown that sunscreens may be hurting, even killing our ocean's vast reef ecosystem.

But before you go ahead and start tossing all of your sunscreen to save the reef, hear us out. First check your label for the active ingredients.

Natural ingredients such as:

Titanium Oxide or Zinc Oxide are far less harmful to corals. 

But ingredients like:

Oxybenzone (benzophenone-3) 

Butylparaben

Octinoxate (ethylhexyl methoxycinnamate)

4-methylbenzylidene camphor (4mbc) 

are all found more dangerous.

Chances are, your sunscreen will have at least one of these "dangerous" ingredients. Nearly all sunscreens do; even sunscreens that are deemed "reef safe". Additionally, in large quantities, sunscreen isn't even that great for your own skin because of the wide variety of chemicals they contain.

What do I mean when I say dangerous? What the main concern is "coral bleaching". This is the process in which coral's algae (zooxanthellae) will expel, hurting or killing the coral, and leaving it white; thus "coral bleaching". Sunscreen isn't the only factor that can bring on this unfortunate event, but we can only hope that by changing the way we lather up before swimming and snorkeling can make a difference.

Read More About Coral Bleaching

After doing my own independent research (surfing the web and consulting with a co-worker at Tree Limin' Extreme who has a degree in marine biology) I came to the conclusion that all sunscreens are somewhat dangerous to the coral reef, but some are better than others. Here is a list of a few that have the reef's safety in mind:

Badger Balm

Tropical Seas
Coral Safe Sunscreen

Now this is only a very short list of sunscreens that are claimed to be reef safe. On St. Thomas, many dive shops, gift shops, or other convenient stores will sell sunscreens that are reef safe. With the list of the ingredients above and your best judgement, you can pick out something that will be better for the environment than some of the other leading sunscreen brands. 

Some additional advice for those of you who love swimming and snorkeling and who take their skin health seriously: Cover up. There are hats, rash guards, and other water proof clothing that can cover you up while you're in and around the water. Personally, if I know I'll be out on the beach all day, covering up is my best bet to keep me and the coral safe. 

Short Sleeves or Long Sleeves, any bit will do!

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How to Plan Your Yacht Charter

So you’ve either visited the Virgin Islands or have read enough about it where you feel confident enough to bring up the idea of chartering a boat there. But what you’re not confident about is actually planning that trip. Your head is filled with questions, but you can’t seem to even struggle past the first one; where do I begin? 

I’m here to help you with that seemingly daunting task of planning your trip for you and the others joining you. I’ll leave it up to you to gather your friends together, pick a date, and all those other personal details, but I can at least point you in the right direction. 

1. Know your Skills

     Although you might have watched movies and YouTube videos of people raising the sails and maneuvering the boat with precision and thought, “I can do that”, you may be biting off more than you can chew. Sailing a boat is more than just turning the wheel in the direction you need to go and calling it a day; there are a number of problems you can run into with no one for miles to help. I’m not trying to scare anyone away, just making sure everyone is ready for this great adventure your about to endure. Sailing lessons are also available for anyone trying to polish their rusty skills, or you can even hire a captain so you can sit back, relax and enjoy the ride. 

2. Choose the Area

    The Caribbean is made up of a variety of islands that come in all shapes, sizes, and eco systems. Some areas might be easier to sail than others, so keep in mind where you want to go. Also, keep in mind that you if you sail outside of the USVI, you’ll have to educate yourself on the customs and immigration of that area. Need to do some research? Check out these links to read more:

Best Caribbean Islands for Sailing

Planning Caribbean Sailing Trip

3. Pick a Date

     Picking a date is more important than a decision you made on a whim because “you had some vacation days”; it’s all about weather patterns. The last thing you want is to have your vacation cut short because of a nasty summer storm rolling through. In the Caribbean, the summer might be cheaper, and that is because it’s hurricane season. Do you research on weather patterns to figure out when sunny skies and decent winds are rolling through. It might not be guaranteed, but at least it’s a guide line.

4. Find a Company

One of the many great things about the Virgin Islands is that they are not short of yacht charter

companies to work with. Many companies will help you plan your vacation and answer any

questions you may have along the way. 

www.sunsail.com

www.horizonyachtcharters.com

www.dreamyachtcharter.com

www.bviyachtcharters.com

www.moorings.com

5. Make a Game Plan

             A. Be Realistic

If you want to sail the boat yourself and you envision your trip to be you on the boat deck sipping rum punch and not having a care in the world, think again. There will be times to relax, but there will also be times you’ll have to work hard. Also, you might not have a warm shower your whole trip, and rocky waters might make you a little seasick. If you prepare yourself for these not-so-pretty details, you’ll end up having a better time.

B. Do You Want to Sail Yourself, or do You Want a Crew

Now, if you don’t want to give up the vision of you sipping rum punch on the boat deck all day, then you don’t have to! Get a captain, or for large boats with many people, get a crew. This will cost more, but it might be worth it for those of you who want to snorkel, drink, and not have a care in the world. (Cold showers may still be included)

     C. Can they Provision the Boat for You?

A lot of companies offer boat provisioning before your arrival. Make sure you talk to arrange that before hand. 

     D. Make Lodging Arrangements Before and After Your Charter

You should always give yourself an extra day before and after you charter to make traveling less stressful and just in case of delays.

     E. Make Flying Arrangements for You and Your Guests

If you’re traveling with a group of people, make sure everyone is on the same page. Make flight, hotel, and other travel arrangements together to ensure everyone arrives on time.

6. Pack Accordingly

    Many people make the mistake by over packing for their boat trip. They also make the mistake on not packing enough of the right things either. Check out a few of these links below to get the best packing list

          Packing List One

          Packing List Two

          Packing List Three

7. Don’t Stress

Remember that this is still a vacation, so have fun! Think back to when the idea first popped into

your head and appreciate that you were able to execute your plan and make your dream a reality. 

Hopefully after you were done reading this, the anxiety subsided and the adventurer in you got butterflies. No, chartering a boat isn’t for everyone, but for those of you who have the dream can surely accomplish it! 

Have fun!

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