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The 2 Most Underrated ACTIVITIES to Improve Health | Melinda Haak
It's been a bit since I emailed last! We graduated my third kiddo from High School, put our house on the market, sold said house really fast, made a mad scramble to find temporary housing while we continue building, moved and several other things since the beginning of July. Truthfully I've been just trying to keep my head above water and do some of my own self care. Which leads me to a conversation I had with our Functional Nurse Practitioner a couple weeks ago and he gently reminded me of what I know and preach.
But isn't that the way it goes? We need our own reminders of what is true. 

So breaking it down to some health basics that I can do in this crazy season of life. 

Honestly, let me make it three things if I may: 
1. Rest: Yes, yes, I'm the worst at this but if anything in the last three years of some really difficult situations, I have learned this: we have to set aside time to rest and I don't mean mindless scrolling on social media or binging multiple TV shows. 
I mean real rest. 
Get outside. 
Lay in the grass. 
Take a walk. 
Read a book. 
Listen to music.
Go on a hike
Your body cannot heal if it does not get rest. 
 
2. Walking: So much research exists on the benefits of just getting between 7,00-10,000 steps a day and yet I find it so hard to do some days! But did you know walking improves memory and cognitive capacity, boots mood, lowers stress, improves stamina, energy and metabolism? Yep, just walking daily does all of that. 

3. Weight-lifting 2-3 days a week: If you want an all-in-one solution to improving balance, bone density, grip strength, blood sugar, heart health, and decreasing your risk of falling--strength training it is! Lifting weights is far superior when it comes to improving just about everything about your health. Most people think of metabolism is the rate in which your body burns energy. In reality, your metabolism IS your health. Your metabolic health includes everything from your blood sugar, cholesterol, and insulin sensitivity, to how your body processes hormones. So, what can strength training do for you?  Studies show it not only increases your metabolism during and post-workout, it also spikes metabolism in the 16-24 hours after your workout is complete. 
When you increase muscle mass, you are increasing your metabolically active tissue. This boosts your resting metabolism, bone density, and improves insulin sensitivity. In turn, your body becomes healthy metabolically--digestion, libido, immune function, energy, warm hands and feet...it's all working!!

Stop focusing on calories. Focus on health--physical, mental, and emotional, and enjoy the process of getting stronger and firing up your metabolic health. 

While my 20-year-old-self wouldn't have believed it, I've been focusing on resting, walking, and lifting and have never felt better. 
Who knew?!

What are your thoughts? I would love to hear.

Blessings!
Melinda Haak 



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I’m Melinda, mother of four and gatekeeper for my family’s health.

 
Hi, Melinda here:  the health & wellness enthusiast behind this blog. I am so happy you are here!
I deeply love everything holistic, smoothies and the sunshine!
My health journey began about 12 years ago when I started to dive deeper into the reasons I was a stressed out, sick and tired mom with sick kids. The round after round of antibiotics, allergy meds and shots, had me exhausted and frustrated. 
Thankfully, I had a friend who cared. She introduced me to the concept of food as medicine, homeopathy, living a cleaner lifestyle and essential oils. 

Literally, from one day to another, I went from ‘eating everything’ to gluten-free, sugar-free, dairy free. That’s right – no more cheese, and dairy products (oh, my butter!), no more nightly ice-cream bowls, no more weekly Sonic runs, no more foods that contained refined carbs (bye-bye delicious bread and pasta!) and no more M&M stashes or Twizzlers.
After seeing fairly rapid results with my kids (kicked those allergy shots and antibiotics fairly quickly), I  tried various dietary approaches for myself: Paleo, Keto, Vegetarian, Whole 30… I have come to conclusion there is no one right diet for all, and as everyone is different, we must treat each and every person very individually and take into consideration ‘what’s one person’s food, might be another person’s poison!’
I became obsessed with nutrition, all things clean living and then in 2023 I received my Health Coach Certification from IIN – Institute for Integrative Nutrition.


My approach to health and wellness is holistic, which means that I look at how all areas of a person’s life are connected. It’s not just the food we eat, but all of the factors present in our daily lives. Healthy relationships (starting with yourself), regular physical activity, fulfilling career and spiritual awareness are all essential forms of nourishment.

I love to dig deeper into various topics – brain health, epigenetics, dirty genes, neuroscience, muscle balancing and biohacking. 
I truly see greatness in learning how to help people reprogram their brain, heal their illnesses and live more fulfilled lives.

 

My goal is to inspire and empower you, to provide you with the tools, insights and information you need on your journey to become the best version of yourself! 


If FOOD IS INFORMATION, then when you eat foods that are beneficial to your body, you are more likely to become a balanced and calm person, with decisions that serve you well. As decisions are formed in the brain, the brain needs to get the best nutrition possible to be able to function on a level we are happy with, and often gladly challenged by.

I believe that your diet determines 85% of your health and wellbeing.

I believe that everybody can only benefit if they up-level their nutrition and decrease their stress.

I also believe in returning to eating As Nature Intended


I am constantly learning and growing, and this website is documentation of my continuous personal

development at all possible levels and sharing my experience and views. 

Welcome to my little piece of the internet and enjoy the ride!
         
Keep shining! 
Melinda



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