6 Habits of Highly Healthy People

We all know how important it is to be healthy, but many of us don’t really know how to do it or what habits can actually make us healthier people. Below are 6 habits of the healthiest individuals and why you should be practicing them too.

 

  1. Getting 7 to 8 Hours of Sleep Every Night

 

Sleep is perhaps one of the most important activities we engage in. If you’re not getting enough sleep, it can affect you in more ways than you would ever believe, including in your mind and body. So if you’re going to start somewhere, start here. Tonight, make sure you get at least 7 hours of sleep and then keep this up every night after.

 

  1. Physical Activity

 

Yes, yes, you’ve heard this before, but try to remember that the reason you hear about it so much is because it’s true! Regular physical activity helps you stay healthy, motivated, and focused, not to mention that it keeps your weight down. In addition, you will actually feel more energetic if you are getting regular exercise (and when you’re sleeping enough in addition, you’ll see how much more energy you can have day to day).

 

  1. Eat Healthy Foods Rather than Supplements

 

Supplements are great. They can allow us to get the nutrients we need while on the go. However, actually eating healthy foods that give you these same nutrients is better for you. Eat fruits and veggies rather than taking a vitamin C tablet. And make sure get plenty of iron in your diet rather than taking iron supplements.

 

  1. Eat at Home as Much as Possible

 

Everyone loves going out to eat, but the more you can eat at home, the healthier you will be. People who cook at home more often than not are actually proven to live longer than those who don’t. When you cook for yourself, you know exactly what’s going into your food. You can control the ingredients, the portions, everything. Plus, you’ll know how fresh the food you’re eating is because you just made it!

 

  1. Go to Regular Wellness Checkups

 

Many people avoid the doctor like the plague (which might actually cause you to catch it! Just kidding). But it is important to see your doctor at least once a year for a wellness exam. This way, any serious issues can be addressed, and if you aren’t experiencing any problems, you’ll feel reassured, making you feel better on the inside as well as on the out.

 

  1. Be Mindful

 

Mindful meditation is an extremely helpful practice that many healthy people enjoy. But mindfulness isn’t just important when you’re meditating. Eating mindfully can help ensure that you only eat when you’re hungry, and being mindful in your relationships will help you recognize when someone’s worth your time (and when someone’s not). Being mindful of your daily needs, feelings, and experiences will help you live happily and healthily, and both these qualities will improve the other.

General Health: How Do I Talk to a Loved One About Their Substance Use Disorder—And How Do I Get Them to Seek Help?

Getting a loved one to seek help for their substance use disorder can be hard. You may feel alone and that you have no one who can help you, but this isn’t true. Your loved one can recover with the help of professional treatment, and you can get them to seek this help by talking to them one-on-one or by staging an intervention.

Talking to Your Loved One

According to Healthline, some individuals will find talking to a person one-on-one less intimidating than having to deal with an intervention. When you talk to your loved one, here are some points you can utilize:

  • Make sure to use “I” statements, such as “I feel…” or “I am worried because…” This will prevent you from using accusatory language that might upset your loved one.
  • Always stay calm. If you think you’re going to get upset, you may need to walk away and revisit the conversation at a later time.
  • Tell your loved one that you will support them if they decide to seek treatment and that you will help them in whatever way you can.

 

Some individuals feel that they would not be safe or comfortable bringing up the issue of substance abuse one-on-one, and in other cases, such a conversation is not successful. If this is your situation, you may want to consider staging an intervention.

What Is an Intervention?

An intervention is a meeting with multiple people who discuss their concern about an addicted individual they all care about and who try to convince the individual to seek treatment. Interventions can often be a highly successful way of getting an addicted person to realize the severity of their substance abuse and to get them to find help.

How Do I Stage an Intervention?

There are several steps you should follow when staging an intervention.

  • Think about whom you should invite to participate in the intervention. It is best to choose about 6 people and to make sure they will all be able to stay calm during the meeting. If someone wants to be involved but does not believe they will be able to stay calm, they can write a letter that can be read by someone else at the meeting.
  • Make sure everyone writes down what they want to say and that they only say what is written when they talk to the addict. This will minimize the possibility that people will say negative things or things they don’t really mean.
  • According to Intervention Support, many people meet with a professional interventionist and receive tips from them. The interventionist can also attend the intervention itself in order to keep everyone involved on track and to also show the addict the severity of the situation.
  • Meet before the actual intervention so everyone knows what everyone else is going to say. You can even practice the intervention beforehand in order to be as prepared as possible.

 

If Your Loved One Says Yes to Treatment…

Make sure you have a treatment program set up for them before you even have the conversation or stage the intervention. This way, if your loved one agrees to seeking help, they will be able to start treatment right away, rather than to make up another excuse between this time and the time in which you are able to find a treatment program.

Then, you must always show your support to the individual in any way you are able: by visiting them in treatment, talking to them about their recovery, etc. According to the National Institute on Drug Abuse, having the support of family members and friends during rehab highly benefits recovering addicts and extends treatment benefits.

If Your Loved One Refuses Treatment…

It is important to let them know there will be consequences. If you are currently giving them money or letting them live with you, you may decide to stop doing so. You may also promise to no longer drink or use with them or any number of other consequences. This is meant to show them they will not have your support if they don’t seek help. And you can always try again at a time when you think they will be more willing to listen.

Understanding and Recognizing Depression­­––And Finding Help

If you are a woman––or, let’s face it, a person who cares about women at all––it’s important to be able to understand and recognize the signs of a depressive disorder and to be able to find help for yourself or someone you care about when these signs become serious.

Women Are More Affected by Depression in General

According to a study published in the Journal of Psychiatry and Neuroscience in 2015, “The prevalence of major depression is higher in women than in men.” In 2010, the disorder was found in 5.5 percent of women and 3.2 percent of men respectively. But that’s not all. The National Institute on Mental Health states there are certain types of depression that are considered unique to women. These can include

  • Premenstrual dysphoric disorder (PMDD), a condition that causes serious, debilitating symptoms before and around the time of a woman’s period
  • Perinatal or postpartum depression, a condition that causes pregnant women or women who have just given birth to experience severe mood swings, feelings of unworthiness, and fatigue
  • Perimenopausal depression, a condition that causes women who are going through menopause to experience depression, anxiety, irritability, and other severe emotional symptoms that are, in fact, not normal and potentially dangerous

Because depression is so prevalent in the female population and because 12 percent of women in the United States will experience depression at some point in their lives, according to Health Line, it is necessary for us to understand this disorder as well as to be able to recognize it.

Recognizing the Symptoms of Depression

Though there are many reasons why a depressive syndrome may occur, it is possible for you to be able to recognize depression in yourself or someone you love, even if you don’t know the cause of it.

If you or someone you love has been…

  • Experiencing sad, empty, and anxious feelings that persist and will not go away
  • Acting or feeling irritable often
  • Feeling or expressing more hopelessness or pessimistic thoughts than usual
  • Experiencing thoughts of suicide, death, or a desire to die
  • Exhibiting a decrease in energy or an increase in fatigue
  • Exhibiting altered sleeping patterns like sleeping too much or not enough
  • Restless and unable to sit or lie still for a period of time
  • Losing interest in things that used to matter to them like hobbies, school, work, etc.
  • Exhibiting appetite changes and/or weight loss
  • Complaining of cramps, aches and pains, or headaches constantly that medicine does not seem to fix for which no cause can be found

 

then there is a strong likelihood that some type of depressive disorder could be the culprit. Once you begin to understand and look for the signs and symptoms of depression, you can easily see when yourself or someone you love is experiencing issues with this very common disorder.

How Can I Find Help?

It isn’t easy to admit that you are struggling with depression and that help from a professional will be necessary, but if you have accepted this fact, you are already much closer to getting better. You can find help by using Healthfinder.gov to locate professionals who will be able to guide you through your recovery and create a treatment plan that will allow you to gradually start to feel like your old self again.

Remember: depression isn’t just something you can shake off. It isn’t like a bad mood that can be fixed with a pep talk or tough love. It is a real disease that requires real treatment, and once you seek it, you will be able to see a genuine difference in your life.

General Health: Is the Paleo Diet Actually Healthy?

Paleo is the diet of the moment, although it’s based on some pretty ancient ideas. The concept behind paleo is that the emergence of farming was what actually led to the issues we currently have with dietary health, obesity, and heart disease. Instead, the diet posits that we should live like our Paleolithic ancestors (hence the name) and only eat foods that would have been eaten around 10,000 years ago. These can include: vegetables and fruits, lean meats, nuts and seeds, and fish.

Though paleo seems to offer an effective weight loss option to those who follow its strict code and to provide a choice to those who wish to cut unnecessary and artificial additives from their daily intake, is paleo actually considered to be a healthy diet?

Are People Who Practice Paleo Missing Anything?

According to the Mayo Clinic, one thing concerning the medical community about the paleo diet is the absence of whole grains and legumes. These foods have almost always been considered healthy as well as a good source of fiber. Dairy products are also absent from the diet, which can be a good source of calcium and protein.

Without these products, dieters need to make sure they get enough of these necessary nutrients into their bodies in other ways, which can prove challenging without an extensive knowledge of nutrition. However, individuals can live without diary and do often (veganism is an example) and without whole grains and legumes, although this is less common.

Are There Side Effects of Paleo?

According to UC Davis Health, the paleo diet puts people at risk for certain deficiencies, such as calcium and vitamin D specifically. This could cause serious issues for bone density and bone health. In addition, the diet itself can cause individuals to consume saturated fats and proteins at a much higher rate than normal, which could potentially lead to kidney disease and cancer.

The Mayo Clinic states there have been a number of short-term studies about the diet and its effectiveness, but this does not allow us to have a good idea of the long-term issues that could be caused by someone eating a paleo diet for years or decades. Because the diet is relatively new (despite being very old), it is difficult for us to have a good idea of the full range of benefits and drawbacks that could be associated with it.

Is Paleo Healthy?

In general, the emergence of farming shouldn’t be considered the be-all-and-end-all of our problems with obesity and nutrition. Unfortunately, our society creates a number of fatty foods that contain unnatural ingredients, and this is one of the main reasons we are struggling with these issues now. But it is important to ask if paleo itself can be considered a healthy diet.

According to the Huffington Post, it’s usually never a good idea to preach a one-size-fits-all program when it comes to dieting, saying some foods are bad while others are good. This can make many people less likely to be able to follow the diet long-term, as they weren’t able to create it for themselves with their own specific modifications. Couple this with the fact that we don’t really understand what the long-term effects may be, and paleo starts to look like just another fad diet, most of which have never been considered incredibly healthy.

It’s important to be very careful when starting a completely new regimen when it comes to your diet, especially one as strict as paleo. Sure, it could help you lose weight, but when it comes to being truly healthy, it’s usually best to stick to the doctor recommended portions of the time-tested food groups.

 

Stopping the Epidemic of Teenage Suicide

Death at any age is always hard to take, but the unexpected death of a teenager is always labeled tragic.  So, what then is a label that is suitable for a young person feeling so hopeless and alone they feel there is no other choice but the one to end their life? Anyone close to a victim of hopelessness is left behind with the sickening wonder of what they could have done to change the horrible outcome. Suicide is preventable and there are steps we can take to be informed and to take action to help the teens in our life who are troubled and feeling hopeless with the thought they have nowhere to turn—before the unspeakable happens.

Cyberbullying Victim Speaks from the Grave

From the time when the word of the death of Port Coquitlam bullying victim, Amanda Todd, got out to the public—people were outraged, saddened and sickened by the fact that bullying and her repeated attempts to get away from the abuse failed miserably; resulting in the young girl taking her own life.  Amanda repeatedly tried to get help and tragically she did not get the peace she so deserved. The number of deaths related to bullying and cyberbullying have shockingly skyrocketed with the advancement of technology.

The Cold Truth about Teen Suicide

It is rare for children to commit suicide; the numbers go up a great deal during adolescence years. According to the latest from the CDC, the second leading cause of death for ages ten to 24 is suicide.  Another all-too common method of teen overdose is from pharmaceuticals and medications. Whether they are non-prescription, prescription, or over-the-counter; meds should always be closely monitored in your home. Be aware of any medications that your teen may receive from friends as well. Educate your children about the dangers of taking meds. Boys and girls have different methods of suicide and while girls attempt suicide and think about it more often, boys are more prone to go through with their suicide plan.

Teenage Worry and Depression is Real

Sometimes as people age they tend to forget what it was like being a teenager. Fighting to be accepted as part of the group by their peers, trying to live up to standards people have set for them and all the while showing how they can be responsible young adults are just a few of the obstacles teenagers are trying to overcome. Mental health problems also contributes to thoughts of suicide while depression, bipolar disorder and anxiety disorders also cause teens to be at higher risk of suicidal thoughts than their peers. These are just some of the reasons to stay alert and keep an eye out for the warning signs of depression or suicide that any teenager around you exhibits.

Learn the Warning Signs of Suicide

Warning signs are definitely something to be get familiar with recognizing, and don’t put it off. Learn all the signs today. Signs include talking about suicide, talk of hopelessness and worthlessness or making statements like they won’t be around much longer. If they start to isolate themselves and drop out of normal activities, talk and seem fascinated by death or start participating in a lot of risk taking activities; take the immediate hint to step in and open the lines of communication with your teen. Help is needed right away for any person that gives beloved personal belongings away to friends and family. If they seem to not want to talk to you or don’t feel comfortable then bring in a counselor or neutral person to help. It is very important to get help immediately in dealing with someone who is thinking of suicide.

Don’t Think—Call Right Now for Help

If you have a friend that you think needs help or someone to talk to or you have questions about your own child then please call your healthcare provider right away or the National Suicide Prevention Lifeline at 1-800-273-8255 now. If you are a teen, you can text for help with the word “Teen” to the number 839863 (6-9pm PST), email, chat or start a discussion with other teenagers at the Teen Line.  Don’t think about it if you suspect something is wrong, just make the call or send the text now. If you are considering suicide yourself, please take a deep breath and call the hotline number to speak with a person who is compassionate, non-judgmental and here for you right now because ending your life is never the answer; no matter how big, bad or hopeless a problem is in life.

 

 

 

 

10 Signs of Leaky Gut and How to Heal Yours

The gut is the controlling power behind your body’s overall health. If the gut is healthy, then most likely the person is healthy. If the gut is not healthy, then the person typically has health issues. There is also a condition affecting nearly 80% of the population according to Josh Axe, certified nutrition specialist—DNM, DC, CNS and it is called leaky gut. This condition is uncomfortable and sometimes painful. For many, the pregnant, bloated result of the wrong foods and the leaky gut reaction is embarrassing in addition to painful.

What is Leaky Gut?

In layman’s terms, leaky gut is when there are holes in the intestinal wall that allows for toxins, food particles, microbes and more to leak out from the intestines and travel by way of the bloodstream throughout the entire body. Since these substances are unknown to the body, the immune system automatically detects them as foreign invaders and begins to attack them.

How Does Leaky Gut Happen?

There are many causes of leaky gut, but one of the biggest culprits is the gluten protein called zonulin, which breaks down the intestinal lining’s tightened junctions. Antibiotics, infections, age, stress, foods and toxins are also known causes for breaking apart the tight junctions of the intestinal wall lining.

Sugar, dairy and alcohol (all in excess) foods are suspected culprits of causing leaky gut. Infections causing intestinal wall damage includes intestinal parasites, candida overgrowth and (SIBO) small intestine bacterial overgrowth.

Toxins come from a whole slew of sources. Everything from everyday pain relievers like Advil and Motrin to antibiotics treating infections are toxic to the intestines. An array of environmental toxins like pesticides, air pollutants, BPA from plastics and mercury may contribute to a gut filled with holes. Steroids and acid-reducing drugs also play their own part in breaking down the tight junctions of the intestinal wall.

After the tight junctions are broken down or apart, the result is a leaky gut.

The immune system responds in a number of ways to the foreign invaders escaping from the confines of the intestines. If you are experiencing some or all of these 10 signs of a leaky gut, then you probably have some form of the condition and should see your medical physician.

10 Signs You Have a Leaky Gut

  1. Digestive issues; such as bloating, gas, irritable bowel syndrome (IBS) or diarrhea
  2. Asthma
  3. Outdoor/Indoor – Seasonal Allergies
  4. Mood/Mind disorders; such as anxiety, ADD/ADHD or depression
  5. Hormonal imbalances, such as PMS
  6. Autoimmune disease diagnosis; such as celiac disease, rheumatoid arthritis, psoriasis, lupus or thyroid disease
  7. Food intolerances/allergies
  8. Skin problems/issues such as eczema, rosacea or acne
  9. Candida overgrowth
  10. Diagnosis of fibromyalgia or chronic fatigue

Healing the Intestinal Wall

First and foremost, it is critical to remove all toxins and inflammatory causing foods from your diet to stop the endless cycle of chronic inflammation. Don’t eat these foods for at least a period of three weeks. The goal is to remove the bad things from the GI track that is negatively affecting the environment there. This includes infections, toxins and bad foods/drinks.

Replenish your body with all the good stuff your gut has been missing out on. Start adding in all the critical ingredients your body needs for proper digestion and absorption. This includes bile acids, hydrochloric acid and other digestive enzymes. Beneficial bacteria must be added back to your gut in order for the balance of good bacteria to be restored. All items are found in your local health food store or supplement provider.

Foods & Supplements for Healing Leaky Gut

Supplements and Herbs

  • Probiotics – minimum 50 billion IU daily
  • Digestive Enzymes – two with every starchy meal or meat meal
  • Herbs such as ashwagandha, licorice root and ginseng
  • L-glutamine

Foods

  • Blueberries
  • Coconut oil
  • Sauerkraut
  • Kimchi
  • Goat’s milk kefir
  • Bone broth
  • Sweet potatoes
  • Avocado
  • Pure olive oil
  • Seafood/salmon (rich in Omega-3s)

Don’t Ignore Leaky Gut Signs

Although you may think that since nearly 80% of the population may be suffering from leaky gut that it isn’t that big of a deal and can be ignored. Not so! Leaky gut and chronic inflammation goes hand in hand. What happens? Disease. Chronic inflammation leads to a plethora of unpleasant and even untreatable conditions and diseases, so leaky gut is definitely not something you need to ignore or you put your overall health and life at risk.

 

 

6 Powerful Fruits You Need to be Eating for Better Health

Does an apple a day really keep the doctor away? Well, it sure is possible when you add blueberries, pineapples, pomegranates, acai berries, grapefruit and raspberries with the apple every day! If you are looking to improve your health naturally while enjoying pure deliciousness and sweetness picked right out of nature, then be sure to start packing in these six powerful superfruits to your daily food regimen.

Pineapples

When it comes to pineapples, the health benefits are monumental! Besides the fact that this delicious fruit is rich in Vitamin C that also helps your bones, it works in keeping your skin clear and beautiful. When you drink pineapple juice and eat the fruit, you can shed the pounds faster. If you are constipated or have irregular bowel issues, then get some pineapple into your snacks to get things moving again. Your teeth are healthier when you consume pineapple because of the bromelain which helps to prevent plaque and promote healthier gums. The health advantages of pineapple also includes the lessened risk of hypertension and maintaining good eye health. Pineapple tastes best fresh when bought in season—March through June, but the fruit and its juices are available year round.

Blueberries

These wildly popular sweet little berries are packed with nutrition that sets them apart from the rest of the fruit world. Referred to as a superfood, these low-calorie tiny fruits are nutrient dense. They contain an abundance of fiber, Vitamin C, Vitamin K, Manganese, water and other nutrients. Blueberries are full of antioxidants, which aids in the protection of our body from free radical damage and helps in the fight against cancer and ageing. Blueberries are shown to be beneficial in lessening the risk of heart disease by protecting the bad cholesterol LDL from damage. Several studies have released results indicating blueberries are effective in the reduction of high blood pressure. Improvement in memory function, brain function, glucose function and urinary tract health can all be attributed to the consistent consumption of blueberries.

Raspberries

These juicy, sweet little berries are consumed around the world and grow in a variety of colors. That’s right! Raspberries are not just the popular red and black colors we all know. There are varieties of raspberries that are yellow, purple and even golden. Each berry color is comprised of its own unique blend of antioxidants, vitamins and minerals. The color most consumed around the world is the red raspberry. Boosting brain power, lowering the risk of cardiovascular disease, preventing cancer, stabilizing blood sugar levels (glucose), detoxing the body, regulation of the immune system, lowering inflammation, improving eye health and decreasing the risk of macular degeneration are the long list of great benefits seen when you incorporate raspberries into your diet.

Grapefruit

This round juicy, large fruit is known for its unique taste combining sweet, tart and tangy all in one. Packed with Vitamin C and A, fiber pectin and lycopene; the nutritional benefits of grapefruits are potent and powerful. They are known for lowering cholesterol in people, while also being a major source of antioxidants to fight off a number of toxins and free radicals in the body. The low glycemic index of the fruit translates into helping people’s metabolism speed up and burn fat faster. Eating grapefruit regularly also supports healthy, clear skin. You can typically find delicious Texas and Florida grapefruits in season November through June, although they are available year-round.

Acai Berries

Called a superfruit; the Amazon rain forest berry Acai has become a favorite across the US. The demand has spread like wildfire as people yearn for the powerful benefits and delicious taste of Acai in their everyday lifestyles. This hot commodity fruit is found to be full of fiber, antioxidants and good fats. They boast high amounts of anthocyanins, a cholesterol balancing antioxidant promoting heart health. They are said to help during the weight loss process, aid in digestion and helps give skin a healthy glow. Lung irritation such as swelling and respiratory distress may be prevented with acai berries. Other benefits include anti-ageing effects, boosts the energy in a person and is good for a healthy libido. Try buying organically certified acai juice, berries and pulp if possible.

Pomegranates

This nutrient packed amazing fruit has more antioxidants than red wine! Free-radicals are dramatically wiped from the body when a person drinks pomegranate juice on a consistent basis. Cancer, heart disease and cognitive impairment may be prevented with pomegranates powerful antioxidants. They contain aromatase inhibitors which are used in the human body to inhibit estrogen production and this reduces the risk of breast cancer. They are great for building up the immune system and aiding in general overall better health. Incorporate them and juice into your regular routine for optimal benefits. When shopping for pomegranates, look for them in the frozen section unless of course they are in season and buy them fresh. This is usually from October to February when the freshest, deep-colored, ripe pomegranates can be found.

Avoid These Top 7 Weight-Loss Screw-ups

Weight loss is no easy task. And if you are crazy busy, it is even tougher to concentrate solely on your own health goals in a sustainable, healthy way. This article is here to help you navigate the road to successful weight loss and avoid falling into the common traps along the way that do nothing more than set people up for failure. Registered dieticians, nutritionists, weight loss coaches and health coaches deal with frustrated patients and clients on a daily basis who strive so hard to lose the fat but the results they get don’t always match the effort they are putting in.

Here are seven weight loss blunders to avoid making when pursuing a healthy lifestyle of losing the fat, building the muscle and living a longer life:

Food Group Deprivation

One very common mistake people make when trying to lose weight is depriving themselves of an entire food group, such as meat or carbs. Unless there is a medical reason for ruling out the food group (such as a dairy allergy or celiac disease), then you should never eliminate an entire food group from your diet. If you do, the efforts will not be conducive for your health journey. Every food group provides essential nutrients and vitamins to the human body. When you cut out a group, the result is typically a nutrient deficient and unbalanced diet. If you cannot give the food group up for the rest of your life and replace the missed nutrients another way in your diet, then it’s definitely not the way to believe you will achieve long-lasting weight loss.

The Liquid Diet

Smoothies and green drinks are the newest craze to hit the wellness market and many times people choose to use these drinks to replace their meals in the thought that weight loss will follow. Unfortunately, there are many times the right mix of nutrients are not in the drinks to support a full range of dietary needs required for a meal. For instance, green juices lack protein and fiber and smoothies oftentimes are packed with sugar, calories, sweeteners, too many nuts and seeds plus fruit in oversized portions. Consuming drinks like these instead of getting in a well-rounded meal can ultimately sabotage your weight loss and health efforts.

It’s All or Nothing

Stop going into eating healthier with the viewpoint that you have to cut out the foods you love. There is no approach that will set you up for failure faster than thinking you absolutely cannot have this or that. You end up craving that one food so much that it overtakes your mind and you may end up binging on the food. There is no good that’s going to come out of an ‘it’s all or nothing’ attitude when it comes to what you put in your mouth. If you are a pasta lover, don’t eliminate it from your life. Instead, go ahead and sauté a blend of shrimp and veggies in olive oil and garlic then toss with pasta to enjoy in a sensible and healthy meal.

Calorie Sabotage

Counting calories is a huge trap people fall into when trying to lose weight. The obsession with low calorie diets leave people feeling empty and unsatisfied. The answer is to eat more of the foods packed with nutrients to prolong your life. To be successful with your health journey and weight loss goals, get in the practice of counting nutrients throughout the day instead of counting calories. What you put in your mouth is just as important to the human body as the amount of food you eat. Ditch the 1200 calorie diet for a diet packed full of good food that is rich in vitamins, minerals and nutrients.

Cutting Out Healthy Fats

The ‘70s, ‘80s and ‘90s have taught women one thing through the decades—to be afraid of eating fat. The result is too many people start a weight loss routine with the focus on only eating fat-free and low-fat food versions instead of eating whole, healthy foods. At the end of the day, they have consumed a great deal of refined carbs and none of the healthy fat necessary for satiety. Healthy fats should be included with every meal in the form of seeds, nuts, soy, oily fish, liquid oils, dairy products or avocados.

Going In Without a Plan

Not having a realistic, solid plan when embarking on a new weight loss journey is one of the biggest mistakes people make. Get started with your weight loss launch by coming up with challengeable, small action steps in working towards attaining weight loss and fitness goals. This is how healthy habits are developed and will help set in a doable lifelong routine.

ONLY Wanting What You Can’t Have

So many people start their weight loss journey with a number of limitations and items they cannot have and those “no” foods cloud over all other thinking, especially regarding food. These include no bread, no dairy, no sweets, no sugar, no alcohol, no cheese, etc. Don’t focus on all the things you shouldn’t be eating, instead focus on the delicious foods you can put in your mouth that you look forward to having again and again.

If you follow the advice from the mistakes and tips above, then you will be starting your weight loss journey in the best way to achieve your goals rather than setting yourself up for failure yet again when it comes to shedding the pounds.

 

 

 

Mushrooms Join the 2017 Superfood Scene

mushrooms-454170_19202017 is the year of the mushroom. Actually, the mushroom has burst onto the superfood scene as more than a staple of the culinary arts. No longer just for stroganoffs and stir-fry dishes, mushrooms are being used in recipes and drinks due to their abilities to balance blood sugar, reduce inflammation, fight cancer, improve blood flow, support the respiratory system, regenerate nerves, normalize cholesterol, protect the liver, reduce the risk of heart disease and more. Their anti-bacterial, anti-viral, anti-fungal properties make them the one of the most viable natural sources in the world for healing people suffering from a wide array of diseases and conditions.

Nutrient Powerhouse

Mushrooms contain compounds that work by increasing the white blood cell count in a person, thus activating the immune system. They are a surprising source of natural vitamin D, delivering a dose of 140 to 2000 IU for every 100 grams of mushrooms consumed. They absorb minerals, vitamins, and all other nutrients from the soil, trees, or plants they grow. It is important to note that mushrooms will absorb harmful, toxic, unhealthy substances if they are grown in poor conditions. Ensure your mushrooms are sourced from a safe, reputable source to ensure they were grown in good environments. Sometimes the nutrients soaked up by the spongy material has been building up for decades, making it one of the most powerful superfoods nature has to offer. The minerals and vitamins found in mushrooms include folate, niacin, zinc, vitamin B6, iron, riboflavin, thiamin, copper, panthothenic acid, phosphorus, potassium, magnesium and selenium.

Long Standing History

Mushrooms have long been known for their healing powers. Japan, China, and Russia have used mushrooms for medicinal purposes for numerous centuries. Mushrooms are the foundation of many modern drugs too, including anticancer drugs, statin treatments, and penicillin. So, even though they have long been recognized in various cultures for their incredible benefits, why are they just becoming so popular in America now?

Newest Mushroom Craze

The 2017 mushroom craze and new excitement is majority based on the health benefits and solutions to modern day health issues, especially the big ones. They are shown to have great promise when it comes to protecting and detoxing the body of the multitudes of toxins and pathogens that come our way daily. There are several types of mushrooms that are adaptogenic; translating into the fact that our bodies go through a variety of modern day stressors and these types can help our bodies adapt to them.

Mushroom Science

Clemson University and Mushroom Mountain have both sited they are investigating the medicinal uses of mushrooms as well as their amazing power in healing those who are suffering from auto-immune conditions. Mushroom Mountain is investigating mushrooms for numerous uses across industries (not just for edible consumerism), all falling under what is being called ‘mushroom science.’

Mushroom Powdered Extracts

Powdered mushrooms extracts are the product of new processes that pull the most beneficial parts of the mushrooms into a form that is easily consumed by people. For optimal health advantages, look for a combination of some sort containing lion’s mane, reishi, cordyceps, turkey tail, himematsutake, chaga. Other products found include a Vanilla Protein Mushroom Shake from Moon Juice and a Golden Milk Latte from Erewhon Market.

How to Get the Superfood in Your Body

The mushroom extract powder is not only packed with superfood healing properties, but is also tasty in tea, smoothies and coffee. Some say it is best to use strong flavors with mushroom powders to enhance the mild earthly, neutral taste. Local health stores and some groceries will have these products, but of course the real thing can be purchased from your farmer’s market or grocery store. Check out these popular recipes if you are not sure where to start, but want to get involved with the power of mushrooms in your diet.

Superfood Mushroom Hot Chocolate

  • Reishi
  • Chaga
  • Cordyceps
  • Raw cacao powder (generous dose)
  • Healthy sweetener of choice
  • 6 oz. water

Directions: Mix ingredients in water and stir until well blended. Drunk until satisfied!

Mushroom Latte

  • Coffee
  • Milk of choice (soy, almond, dairy, cashew, etc.)
  • Mushroom powder extract

Directions: Mix until a thick and creamy consistency is reached and enjoy!

Make your own mushroom blend at home by blending them together. It is recommended to use several species of mushrooms for your home blend. Here’s one great trio to try:

DIY Mushroom Powder

  • Reishi
  • Shitake
  • Cordyceps

 

 

7 Cubicle Work Exercises for the Butt and Legs

It seems more people are stuck in a cube or at a desk when at work more now in 2017 than ever before. Long gone are the days of blood, sweat and tears through manual labor for the mass population as most people now start their work day with their seat glued to a seat. If you are trying to get more activity and exercise in your life, but just can’t seem to make it to the gym then you can take up cubicle exercising. In this article, we will cover seven exercises you can sneak in at work for your butt and legs.

Headset Hammy

If you are looking to strengthen your hamstrings, get started in your cubicle with this standing leg curl.

Stand up behind the chair, slightly holding on for support.

Kick left foot back trying to pull your heel in to the top of your thigh.

Lower leg down.

Repeat with right leg.

For every phone call you take, do 10 reps with each leg.

Printing Calf Press

How many times do you catch yourself standing by the printer just waiting for your job to print? Instead of just standing around, take the opportunity to get in some calf raises.

Place your feet shoulder-width apart by the printer.

Press up your feet, raising to your tip toes.

Pause for three seconds and lower back to the floor.

Do 15 reps, at least 3 times a day or every time you have to stand by the printer.

Sit Wall Sits

Cubicle walls can be used for more than just blocking out your co-workers unsightly desk. They can be used for building endurance and strength by doing sit wall sits against them.

Stand straight with your back against the cubicle wall or building wall.

Bend at the knees sliding down the wall until your legs form a ninety degree angle (thighs will be parallel to the floor).

Hold this sitting position for 20 seconds to one minute while reading your email.

For an extra challenge, cross the left ankle over the right knee for 20 seconds, then switch legs and repeat.

Start with two a day and build up to 10 a day.

Kick Out the Chair

Although standing up is not traditionally considered exercise, it is much better to do than sitting, especially when sedentary for long periods of time. Extended periods of sedentary sitting is linked to the increase in risk for obesity, diabetes and heart disease. Standing up will burn a lot more calories than sitting. When it comes to meetings, see if you can’t get your coworkers to join you in standing-up rather than the normal sitting style.

Silent Meeting Butt Work

If you can’t get your co-workers to stand up in meetings or you have no choice but to be in a chair, then go ahead and use the time to silently work out your butt muscles with these isometric glutes exercises that no one will ever know you are doing.

Sit up straight in your chair.

Squeeze the buttocks.

Hold the squeeze for 5 to 10 seconds.

Release the buttocks.

Repeat until the end of the meeting or until your butt just can’t do anymore (because the glutes are tired!)

Before you know it, your butt will be standing up higher than ever before.

Sneaky Legercises

This is another great exercise for when you are in your chair in your cubicle. A perk to this one is that most times, you will not be noticed doing this legwork.

Sit straight up in your chair.

Straighten one or both legs.

Hold for 5 to 10 seconds.

Lower legs without allowing your feet to touch the floor.

Repeat for 15 reps.

For more of a challenge, you can add weight by looping your briefcase or purse over your ankles.

Desk Squatting

When you have mastered the five exercises above and standing, then go ahead and add squatting to your daily work routine.

Stand with feet together shoulder-width apart.

Bend at the knees slightly as if you are sitting in a chair.

As your glutes bend down, raise both arms towards your computer screen or straight up.

Be sure to keep your knees aligned.

Hold squat for 15 seconds.

Repeat for 3 to 5 reps a day.