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Small Habits that have Big Rewards

Once the New Year's afterglow begins to fade, many of us lose inspiration to create or continue positive change in our lives. In fact, Jan 12th was National Quitters Day - the day that most people abandon their resolutions. One of the reasons resolutions don't tend to stick is because they are often drastic/extreme, requiring huge life changes, or they're goals that are too vague, and therefore difficult to work toward. An example: Deciding you're going to work out 7x/week as a resolution is drastic and unsustainable if you were working out 0x/week before, and deciding to "be more active" is too vague...if you wanted to cheat the system, you could stand up from your desk 1 extra time per day, and you'd technically be "more active"!

In order for positive changes to happen and stick, it's often a good idea to start with small habits. Although small habits & changes may initially seem insignificant, any kind of consistent change is better than short-lived big changes or no changes at all. Here are some small habits you can try to incorporate into your life that can have massive payoff!

 

1. Set a goal for Hydration

Saying "I want to drink more water" simply isn't enough if you really want to enact change. A good benchmark for how much water you should drink is calculated like so: divide your weight (lbs) in half, and that's how many ounces you should try to drink each day. For example: a 200-pound man should try to drink 100 oz of water/day. These numbers may seem daunting, but if you commit to steadily drinking water (for me it took buying a huge water bottle with a carrying strap!), you'll begin to notice positive changes. Your skin can clear up, you can feel more energized, you'll even feel less hungry--did you know that oftentimes, your stomach can't distinguish hunger from thirst? Next time you feel the munchies, drink a glass of water.

2. Meditate!

I'm not saying you have to get up at the crack of dawn and climb to the top of a mountain to "experience nature"--I'm just saying that meditation as a practice is really beneficial to your life. If you're like me, and you're bad at emptying your mind, try guided meditations. I use an app called "Calm" every night, and I use guided meditations/sleep stories to help my mind shut off and get ready for rest. It's become a routine of mine, and I've noticed a massive positive change in my sleep quality and how fast I can fall asleep. Try incorporating meditation into your morning or night routines--the results could surprise you.

3. Take care of yourself.

This doesn't mean you need to blow money on tons of expensive treatments or pampering sessions (although you're welcome to do so!). It's simply important to dedicate time each day to caring for one's self. In my own life, I practice self care by treating myself to face masks, and by dedicating time every evening to being alone. This allows me time to recharge (I'm an introvert so solitude is a must), and to spend quality time with my pet cat Rosie (the ultimate therapy!). Try carving out just 10 minutes a day for yourself, whether it's to paint your nails, do some feel-good stretches, etc--giving yourself time to be "selfish" is imperative! The better you take care of yourself, the better your perform in other aspects of life: work, relationships, finances, and more.

 

I hope this little list inspires some of you to make small adjustments to your routines! It can have a profound impact.

 

Best,

 

~Meg

New Year, New You? Happy 2019!

Hello everyone and Happy New Year!

 

Another year has just began and that’s the time when many of us are going to make (if not yet) New Year’s Resolutions. Statistically only 1 of 13 people is successful in achieving them. We all hope that the new year is going to be a much better one especially if the previous year was a tough one. I know that I am one of those people who hope for the best.

 

What do you think are the most popular New Year’s resolutions?

Here are the top 10 New Year's resolutions according to inc.com’s survey of 2,000 people:

  1. Diet or eat healthier (71 percent)
  2. Exercise more (65 percent)
  3. Lose weight (54 percent)
  4. Save more and spend less (32 percent)
  5. Learn a new skill or hobby (26 percent)
  6. Quit smoking (21 percent)
  7. Read more (17 percent)
  8. Find another job (16 percent)
  9. Drink less alcohol (15 percent)
  10. Spend more time with family and friends (13 percent)

Those are all great goals but why are we failing them every year? The one reason could be that the goals we are setting are too ambitious. Unfortunately people do not realize that in order to achieve those goals you have to make a commitment and start small.

If you plan on quitting smoking  - do not just stop smoking at the moment. It has to be a process. If you smoke 7 cigarettes a day reduce it to 6, then to 5 and so on until you are READY to quit completely.

Is your goal clear? You have better chances to achieve your goal if your goal is specific. Examples of GOOD GOALS:

  • I want to save $5000 this year vs I want to save money this year
  • I want to lose 6 lbs before summer vs I want to lose weight
  • I will start walking/running 3 times a week vs I want to exercise more.

We work better when we have a clear mind. More over, those goals are measurable. Since you can measure the results, every little accomplishment (saved $500, ran 2 miles, lost 2 lb) will motivate you to do even MORE.

I’m no different in my New Year’s resolutions. I want to eat healthier, -finally- start going tothegym and save X amount of money.

What’s YOUR New Year’s resolution and how are you planning to achieve it?

- Violetta

 

 

 

 

Best Movies to Watch on Christmas 🎥🎅🏻

Hey everyone! I'm wishing you all the warmest and merriest Christmas today!
One of my favorite things to do with my family is have a movie marathon all day long. 
Here are a few of my go-to movies to watch:
1. Home Alone
Kevin McCallister accidentally gets left behind when his family leaves to the airport for their Christmas vacation. He enjoys the idea of being alone until he must find a way to protect his home from burglars.
2. Elf
Buddy goes from being a baby in an orphanage to being raised as an elf at the North Pole. As he reaches adulthood, he gets the feeling that he doesn't belong. He makes his way to the big city in search of his birth father, Walter Hobbs.
3. How the Grinch Stole Christmas
The green, revenge-seeking Grinch plans on ruining Christmas for all of the citizens of Whoville.
4. A Miser Brothers' Christmas
Santa gets caught in the cross fire between the feuding Miser Brothers (Heat Miser and Snow Miser). He ends up in stuck in bed with a bad back. Mother Nature punishes the Miser Brothers by forcing them to put their differences aside and to fill in for Santa. 
There are a TON of movies to choose from, but these definitely made the cut in my favorites list. I can watch these any time and automatically get into the holiday spirit. I hope you all enjoy my movie suggestions for this Christmas! 
Once again, Merry Christmas and Happy Holidays
from the MouthWatchers Family to yours!
-- Jackie

My go-to Christmas gifts that you can buy on Amazon!

Hello all,

Christmas is approaching, and if you're like me, you aren't done with shopping for gifts yet (oops)! Thankfully, in our digital age, we can get perfect gifts shipped to us in the blink of an eye, very commonly thanks to Amazon Prime. Here is a little list of gifts I've bought through Amazon this year; perhaps you can use it for inspiration in your last-minute shopping!

 

1. A really warm winter hat

If you have anyone in your life who's outdoors a lot regardless of weather, I'd recommend this hat! It keeps snow out of their eyes, and protects their ears from the cold. I got this for my dad, as he is an avid tinkerer, and is often out in his garage he built next to our house (which doesn't have stellar heating). Buy it here.

 

2. An adorable mermaid tail blanket

One of my best friends is always snuggling with her two adorable kittens, and they LOVE blankets. So when I saw this super cute mermaid tail blanket, I knew it would be the perfect addition to their snuggle time! Buy it here.

 

3. A comfy-cute sleep mask

Full disclosure: I ordered this for myself, but hey: treat yourself! This is a super comfy sleep mask that blocks out extraneous light to help you sleep. It's made of a silk material as well, which means it won't wrinkle or irritate your skin! Highly recommend. Buy it here.

4. Dr. Plotka's Toothbrushes!

Of COURSE I have to include our amazing toothbrushes, because there's no better gift than a healthy smile! I love giving brushes to my friends and family; once they try them, they never go back! Buy them here.

5. The Default Gift: CHOCOLATE!

There's no better fall-back gift than some tasty chocolate! My family loves the Lindt Lindor Milk Chocolate Truffles; we give them to each other every year! Buy them here.

 

I hope this list gives you some inspiration for last-minute Holiday shopping; best of luck!

 

--Meg

Holiday Travel Tips 2018

Travelling for the holidays can seem like a necessary evil.  But with a little preparation, it doesn’t need to take away from the Holiday Spirit!

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Russian winter: What it’s like?

Russian winter: What it’s like?

 

Winter in Boston vs Winter in Siberia (based on personal experience).

 

Hello all! Violetta is here and I have to say that I LOOOVE winter. Maybe it has something to do with the fact that for 5 years before coming to the United States I’d lived In Siberia, Russia. What do you think when you hear Siberia? You automatically think cold weather, snow all year long and … vodka! Ha ha. But if you’d like to know a little more -> read this up!

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Mouth and Heart...A love-hate story by V.

Besides hurtful words that can make your heart bleed,

Or warm kisses that make its wounds heal,
Did you know that mouth and heart are closely linked?
In fact, periodontal disease and heart disease are intertwined.

I might be a -bad- Poet and certainly no Doctor, but I work in the dental field, read the news and keep myself fairly informed, and it is no news that oral care is linked to diseases and health issues, such as diabetes, Alzheimers, and even breast cancer, just to name a few.

Studies have shown a direct link between the frequency and length of brushing as well as flossing and the risk of having a heart attack, failure or stroke. And it is for this reason patients with gum disease cannot undergo brain surgeries!

This is how I explain it with my bad-Poet-no-Doctor words:

-         Some bad bacteria live in the mouth.

And those are not simply linked to badmouth.

-         If not eliminated by proper oral care, they harden into dental plaque.

Almost as hard but definitely not as pretty as your Shellac ;)

-         Plaque is in direct contact with the gum.

And here begins all the fun…

-         Gum are tissues with tons of blood vessels, that connect to more blood vessels…

That’s why they should be treated like little Angels…

-         Vessels transport blood to and from the Heart.
Sooooooo smart.

-         The Heart pumps bacteria-filled blood.

Now I’m gonna throw-up.

-         Bacteria cause blood clots, leading to hear attack or stroke.

And don’t pretend you are choked.

-         Death.
=> AVOIDABLE WITH GOOD ORAL HEALTH!

Alright, the last one is a bit dramatic, but I wish more people would understand and take seriously the impact of poor oral care on their heart. In conclusion: <3 Happy Teeth , Happy Heart <3

 

-V.

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