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10 Health Benefits of Kale
Of all the super healthy greens, kale is the king.
It is definitely one of the healthiest and most nutritious plant foods in existence.
Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties.
Here are 10 health benefits of kale, that are supported by science.
1. Kale Is Among The Most Nutrient Dense Foods on The Planet
Before we get to all the benefits, let me briefly explain what kale is…
Kale is a popular vegetable, a member of the cabbage family (Brassica oleracea).
It is related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussels sprouts.
There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape.
The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
Vitamin A: 206% of the RDA (from beta-carotene).
Vitamin K: 684% of the RDA.
Vitamin C: 134% of the RDA.
Vitamin B6: 9% of the RDA.
Manganese: 26% of the RDA.
Calcium: 9% of the RDA.
Copper: 10% of the RDA.
Potassium: 9% of the RDA.
Magnesium: 6% of the RDA.
Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.
Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.
Given the incredibly low calorie content, kale is among the most nutrient dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.
BOTTOM LINE:Kale is very high in nutrients and very low in calories, making it one of the most nutrient dense foods on the planet.
2. Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol
Kale, like other leafy greens, is very high in antioxidants.
This includes beta-carotene, vitamin C, as well as various flavonoids and polyphenols (2).
Antioxidants are substances that help counteract oxidative damage by free radicals in the body (3).
Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer (4).
But many substances that happen to be antioxidants also have other important functions.
This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale (5).
These substances have been studied intensely in test tubes and animal studies. They have powerful cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects… to name a few (6, 7, 8).
BOTTOM LINE:Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health.
3. It Is an Excellent Source of Vitamin C
Vitamin C is an important nutrient.
It is a water-soluble antioxidant that serves many vital functions in the body’s cells.
For example, it is necessary to synthesize collagen, the most abundant structural protein in the body.
Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach (9).
The truth is… kale is actually among the world’s best sources of Vitamin C. A cup of raw kale even contains more vitamin C than a whole orange (10).
BOTTOM LINE:Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.
4. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease
Cholesterol has many important functions in the body.
One of them, is being used to make bile acids, which are substances that help us digest fats.
The liver turns cholesterol into bile acids, which are then released into the digestive system whenever we eat a fatty meal.
When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.
Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.
Guess what… kale actually contains bile acid sequestrants, which can lower cholesterol levels (11). This should lead to a reduced risk of heart disease over time.
One study found that daily consumption of kale juice for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status (12).
According to one study, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol lowering drug that functions in this way (13).
BOTTOM LINE:Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective.
5. Kale Is One of The World’s Best Sources of Vitamin K
Vitamin K is an important nutrient.
It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium.
The well known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.
Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.
The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis (14).
BOTTOM LINE:Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.
6. There Are Numerous Cancer-Fighting Substances in Kale
Cancer is a terrible disease, characterized by uncontrolled growth of cells.
Kale is actually loaded with compounds that are believed to have protective effects against cancer.
This includes sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level (15, 16, 17, 18).
It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer (19).
Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed (20, 21).
BOTTOM LINE:Kale contains substances that have been shown to help fight cancer in test tubes and animal studies, but the human evidence is mixed.
7. Kale Is Very High in Beta-Carotene
Kale is often claimed to be high in vitamin A, but this is false.
It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A (22).
For this reason, kale can be an effective way to increase your body’s levels of this very important vitamin (23).
BOTTOM LINE:Kale is very high in beta carotene, an antioxidant that the body can turn into vitamin A.
8. Kale Is a Good Source of Minerals That Most People Don’t Get Enough of
Kale is high in minerals, some of which many people are deficient in.
It is a good, plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.
It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease (24).
Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease (25).
One advantage that kale has over leafy greens like spinach, is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed (26).
BOTTOM LINE:Many important minerals are found in kale, some of which are generally lacking in the modern diet. This includes calcium, potassium and magnesium.
9. Kale Is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes
One of the most common consequences of ageing is that eyesight gets worse.
Fortunately, there are several nutrients in the diet that can help prevent this from happening.
Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods.
Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders (27, 28).
BOTTOM LINE:Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.
10. Kale Should be Able to Help You Lose Weight
Kale has several properties that should make it a weight loss friendly food.
It is very low in calories… but still provides significant bulk that should help you feel full.
Because of the low calorie and high water content, kale has a low energy density.
Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies (29, 30).
Despite the low amount of calories, it does contain small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.
Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.
Benefits of Dark Green Vegetables
Dark green vegetables as well as leafy greens can offer your metabolism a much-needed boost. Although you may have stayed away from vegetables as a child, it’s time to start eating more of them. In addition to their numerous benefits, they are also versatile. You can include them in a lot of different dishes, such as pot pies, salads, smoothies and many more. Chard, spinach, lettuce, parsley, broccoli and arugula are on the list.
Here are some benefits of dark green vegetables:
Benefits of Dark Green Vegetables
They are full of fiber. For this exact reason, you can feel full for longer periods of time, without feeling the need to snack in between meals. A diet that is high on fiber can also improve your digestive health. In addition to this, your blood pressure and cholesterol levels will improve considerably.
They are packed with antioxidants. Due to this, your overall health will improve over time. Vitamin A ensures the proper functioning of your immune system, a good vision and healthy skin. Vitamin C contributes to the production of collagen, which can also help with joint flexibility as well as healthy skin, hair and nails.
Benefits of Dark Green Vegetables
They build up enzymes. Dark green vegetables can increase the enzyme activity in your body. This leads to your eliminating more toxins and chemicals from your body at a faster rate and more efficiently.
They contain folate. When it comes to memory loss and cardiovascular diseases, folate can be a very powerful ally. Include more vegetables and leafy greens into your diet and see the results. Your mood will improve and you can also get rid of cases of insomnia.
In conclusion, taking all of these health benefits into consideration, dark green vegetables should be eaten on a regular basis. They provide your body’s necessary intake of vitamins, minerals and phytochemicals. If you want to have a healthy body, offer it the proper nutrition and it will reward you.
Foods and Drinks for Liver and Kidney Cleansing
The kidneys and liver are organs of detoxification and elimination that help your body filter waste. The kidneys regulate sodium and mineral levels, excreting extra salts so that toxins do not build up in your body. The liver, your largest internal organ, aids in digestion, produces bile to break down fats and absorb nutrients and rids the body of toxic substances. For kidney and liver cleansing, eat a whole foods diet, low in animal protein and saturated fat. Avoid alcohol, caffeine, tobacco and unnecessary drugs. Choose organic produce to avoid pesticides and filtered water to avoid contaminants.
Carrot, beet and celery juice help flush toxins from the liver. By drinking nutrient-dense juices, your body uses less energy for digestion, leaving more available for healing. Adding as much liquid as possible will increase circulation to your organs, according to Dr. Zoltan P. Rona, author of “Liver & Kidney Cleansing – A Simple Approach.”
Fruit juices, especially cranberry, pomegranate and blueberry, enhance kidney function and supply essential nutrients. Staying hydrated with cranberry juice in particular will help prevent kidney stones. Cranberries are high in quinine, which converts into hippuric acid in the liver and aids in the elimination of toxins.
No matter which juices you choose to drink, staying hydrated is an important part of a kidney and liver cleanse. According to Holistic Wellness Basics, most people don’t consume enough liquids to properly flush their kidneys, allowing minerals to concentrate and form crystals, which then stick together and form kidney stones.
Millet and Barley
Whole grains high in fiber bind with waste material in the colon and help move it through the body more quickly. Barley and millet, in particular, are low on the glycemic index, which means they convert to sugar slowly. Keeping your blood sugar stable eases the burden on your kidneys and will aid in detoxification.
Low-fat plant protein sources are best for your liver and kidney cleanse. Tofu is a plant-based protein made from soybeans. Easy for your body to assimilate, high in nutrients and saturated-fat-free, tofu does not require the kidneys to filter and metabolize the protein, nor the liver to produce bile to break down fat.
Raw vegetables, especially dark green leafy vegetables, provide vitamins and antioxidants that help protect your organs from free radical damage. High in fiber and fat- and sugar-free, raw spinach is a natural cleanser and good for kidney detoxification.
Nettle, dandelion, burdock and ginger teas flush out toxins and help detoxify the liver and kidneys. According to Dr. Rona, dandelion tea increases bile flow in the liver and burdock tea removes accumulated waste products from the kidneys.
9 tips for healthy Christmas eating
Don’t skip breakfast: You may think this is a good way to save calories, but Regan says that starting the day off with a healthy meal and sticking to three balanced meals per day are key – have a bowl of oatmeal, or an English muffin with eggs, fruit and vegetables.
This is what your plate should look like: Half of your plate should be filled with vegetables, a portion of turkey should cover about a quarter — or about the size of a deck of cards — of the plate, and the last quarter can be used for half of a cup of potatoes and half of a cup of stuffing. To make your plate healthier, reach for the colorful vegetables — broccoli, red peppers and beets for example.
Make modifications: If you’re eating turkey, go for the white meat and skip the skin that adds extra fat and calories. Instead of mashing potatoes with butter and cream, roast them in olive oil. Make your own cranberry sauce to control the amount of sugar in the side dish and when it comes to gravy, let the turkey juices rise and skim the fat off the top.
Make modifications: If you’re eating turkey, go for the white meat and skip the skin that adds extra fat and calories. Instead of mashing potatoes with butter and cream, roast them in olive oil. Make your own cranberry sauce to control the amount of sugar in the side dish and when it comes to gravy, let the turkey juices rise and skim the fat off the top.
The most dangerous dishes on the table are the vegetables cooked in creamy sauces: You know the candied sweet potatoes and the broccoli topped with cheese sauce aren’t good for you. No, you can’t coat your peas and carrots in melted butter either. Reach for steamed vegetables or flavor them with olive oil, lemon and herbs and you’ll save about 150 calories per serving, Regan estimates.
Watch out for the holiday sabotages: Regan says a cup of eggnog has 350 calories and 19 grams of fat without the rum. That’s almost a meal in itself. A single slice of pecan pie has 500 calories and 37 grams of fat between all of the nuts, sugar and butter. If you’re going to have some, limit yourself to a taste of either to shave off some calories, Regan suggests.
Don’t socialize near the food: “You want to avoid recreational eating. The only thing that needs to be stuffed is the turkey,” Maniatis joked. Portion control is important during the holidays when you’re eating and socializing all of the time. After having your meal, stay away from the buffet table so you avoid mindless grazing.
15 foods that are good for your heart
Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.
A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.
Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt.
Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Take them in ground or milled form to reap the greatest benefit.
Oatmeal: the comfort-food nutrient powerhouse.
Dark beans,such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?
A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.
Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.
Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.
Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce.
Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.
Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate and fiber, and only provide 25 calories per cup, or 5 calories per large spear.
Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.
Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent
Avoid These Fast Food Items,” Say Fast Food Employees
Here’s one tip about ordering near closing time:
Anything Close to Closing Time
You know how it is. You’ve been out at a bar or club and feel hungry. Or you’re working very late. But whatever the reason, sometimes you want to grab a bite before you go home, and the flickering light in the distance is like an oasis. It’s a fast food joint, and it’s just about to close. They’ll hook you up with a fresh burger or a great pizza, right? Well, think again. Chances are the employees are tired and want to go home, and they don’t really care about breaking out all the ingredients again to feed you. So they might give you whatever’s left, possibly telling you they’re “out” of certain items in order to guide you to the ones they’ve got sitting under the heat lamps. If you must eat something that late, go to a grocery store and put together a sandwich with fresh ingredients. It’s quick, cheap, and a much better option.
To read more see website above.
GE Food & Your Health
A significant percentage of processed foods purchased today contain some genetically engineered (GE) food products. As a result, each day, tens of millions of American infants, children and adults eat genetically engineered foods without their knowledge. Consumers have no way of knowing what foods are genetically engineered because the U.S. Food and Drug Administration (FDA) does not require labeling of these products. What’s worse, the agency also does not require any pre-market safety testing of GE foods. The agency’s failure to require testing or labeling of GE foods has made millions of consumers into guinea pigs, unknowingly testing the safety of dozens of gene-altered food products.
The FDA, in its response to a lawsuit filed by the Center for Food Safety in 1998, admitted in court that it had made “no dispositive scientific findings,” whatsoever, about the safety of genetically engineered foods. In other words, the FDA has given the biotech industry carte blanche to produce and market any number of genetically engineered foods without mandatory agency oversight or safety testing and without a scientific showing that these foods are safe to consume.
Six Potential Human Health Concerns
Genetically engineered foods are different from other foods. Genetic engineering allows, for the first time, foreign genes, bacterial and viral vectors, viral promoters and antibiotic marker systems to be engineered into food. These genetic “cassettes” are new to the human diet and should be subject to extensive safety testing. Instead, in 1992 the U.S. Food & Drug Administration (FDA) ruled, without any scientific basis, that genetically engineered foods present no different risks than traditional foods. FDA’s own scientists ridiculed this unscientific agency view of genetic engineering. “What happened to the scientific elements in [the] document?,” one asked. FDA scientists consistently stated that “[t]here is a profound difference between the types of unexpected effects from traditional breeding and genetic engineering. … [T]his difference should be and is not addressed.”
What are the new “unexpected effects” and health risks posed by genetic engineering?
2. Allergic Reactions
3. Antibiotic Resistance
6. Loss of Nutrition
How to Eat Healthy While on Vacation
When you go on vacation, remember that you shouldn’t derail your healthy eating habits. Entering your getaway with some ideas about how to eat healthy while still enjoying yourself (and indulging a little) will keep you on track. After all, nobody wants to return from vacation with an extra couple of pounds as a souvenir. Here’s how to eat healthy while you’re away without feeling restrained.
Have Healthy Snacks Readily Available
Make your vacation food indulgences count; don’t waste calories on a bag of potato chips in the airport or a mid-afternoon cookie at a local coffee shop. Take healthy snacks with you (or purchase them when you arrive) and keep them nearby so that you won’t give in to your mid-meal hunger with empty calories. By not vacationing from your healthy snacking habits, you’ll give yourself the leeway to enjoy something a little extravagant for dinner or dessert.
Share Your Meals
Going on vacation means dining in restaurants frequently. It’s part of the experience and the fun. The danger is that restaurants usually serve enormous portions laden with all kinds of fat and calories you wouldn’t consume if you had cooked them at home. Rather than limit yourself to garden salads the entire time, plan to share your meals with someone with whom you’re vacationing. You still might not be eating the healthiest by splitting a plate of cheese enchiladas, but it’s definitely less detrimental to your diet to share than to eat the entire plate on your own.
Go Easy on the Alcohol
Paradise doesn’t feel complete without a cold bottle of beer or a fruity blended cocktail, but consuming too many will significantly increase your daily calorie intake. A classic margarita, for example, contains several hundred calories. Your best option is to limit yourself to a cocktail every other day while you’re on vacation. If you absolutely must have a drink every day, limit it to one and switch from cocktails to wine or light beer every other day. As you would when not on vacation, drink plenty of water to stay hydrated and to curb cravings.
Just as you should share calorie-laden meals, split desserts between two or more people, too. It’s one of the best ways to prevent yourself from over-indulging without feeling deprived.
Avoid Fast Food
Whether you drive or fly to your destination, it’s hard to escape the presence of fast food restaurants. When you’re in a hurry or have limited options available for meals (as is common during road trips), resorting to a value meal is all too convenient. Plan ahead when you’re traveling. If driving across country, pack sandwiches and fruit in a cooler. If you’re flying, you can almost always find a kiosk or store selling fruit, yogurt and packaged salads. It all gets back to making smart choices on the ordinary meals so you can take more liberties with dinner or dessert.
Remember, a vacation isn’t an excuse to throw all of your healthy eating habits to the wind. Aim to still consume well-balanced meals and nutrient-rich foods while on vacation the majority of the time. By doing so, the indulgences you do consume won’t be a big deal.
Health Tips for Healthy Living
All humans have to eat food for growth and maintenance of a healthy body, but we humans have different requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every four hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.
Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
Avoid heavy meals in the summer months, especially during hot days.
A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food.
Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
Avoid eating raw or undercooked meats of any type.
Tips for special situations:
People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.
People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
People who prepare food should avoid using grease or frying foods in grease.
People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.
5 Ways to Take a Mental Vacation
You are probably thinking about, or even planning, a summer vacation. If you don’t have the time to take a real vacation, you might find yourself getting more stressed and sad that you can’t take one.
However, the longer days of summer sunlight and the warmer weather mean that you can still take time to relax and unwind without going on a “real” vacation. Here are some ways to clear your mind by taking a “mental” vacation without having to wander too far from home.
Go for a walk or a hike. As I have written here many times, one of the ways I clear my mind is by walking. Walking is not only good for me physically, but I find that it reduces the stress and any sadness I might be feeling. It gets your endorphins going, and by being out in nature you get to focus on the beauty around you. Without even realizing it, you have refocused and gotten your mind off of the things bothering you. This is especially true if you walk in a new or different place, it feels like you have actually gotten away.
Have a music marathon. When I was away at college, our library had soundproof rooms that you could reserve and LP’s and cassettes you could check out. Whenever I was feeling stressed out, or studying for mid-terms or finals, I would go there, pick whatever music matched my mood, or the mood I was hoping to get in and I would spend hours just listening to music. I could listen completely undisturbed and just focus on the music. While my life is much too busy now to do this, incorporating music into my life whenever I can provides me with mini mental breaks. While in the car I listen to my iPod or satellite radio, whenever I am in the house I put music on instead of TV. Singing along is an added stress reducer. And, whenever possible, I just go in a room by myself or even sit or lie outside under a shady tree and listen to music.
Host a comedy movie festival. That old saying, “laughter is the best medicine” really is true. There’s nothing like a great, big belly laugh to make you feel better and forget all of your troubles. Get your friends together and plan a night of it. Have them choose some of their favorites and make sure that everybody turns off or puts away their cell phones and tablets and just focuses on the movie.
Plan a game night or day. Getting in touch with your inner child will clear out all of the negative thoughts and get rid of the stress you are feeling. Try to schedule monthly game nights or game days and play some of your favorite board games, card games or word games. If you want to plan something a little more ambitious, arrange a play “date” with your friends and family and go miniature golfing, bowling, or to a local amusement park.
Unplug with nature. Take the time to connect with nature and unplug. Sit in your garden or go to a garden, go star gazing on a warm summer evening. If you live near the beach or a lake, go and listen and watch the waves as they hit the shore. Just observe the sights and sounds of summer and you will feel like you had a vacation.
Natural Treatments to Reduce Anxiety Symptoms
Catnip is a unique herbal anxiety remedy. Part of the mint family, catnip is designed to treat many of the various symptoms of anxiety. It may be used to alleviate stomach cramps, spams, and irritations (which often occur in those with anxiety). It may also reduce some of the headaches caused by insomnia, improve appetite, and – perhaps most importantly – ease muscle tension and stress in those with severe anxiety.
Chamomile is a natural sedative that is best for mild anxiety.
Chamomile is used to calm nervousness, both in the mind and in the stomach. It can reduce digestive discomforts and improve appetite in those with a great deal of stress.
It has also been linked to reducing headaches and improving liver and lung health. Most experts recommend that chamomile only be used as a temporary treatment, not a long term solution. Chamomile is also popular for anxiety in children.
Fennel isn’t for anxiety specifically, but it is linked to treating some of the most common symptoms of anxiety, including digestion, coughing (many with anxiety have a nervous cough), and asthma (anxiety can exacerbate asthma symptoms). It may also act as an analgesic, diuretic, and antispasmodic – the latter being useful for some types of anxiety.
Kava (also known as Kava Kava) is possibly the most effective herbal supplement for moderate and severe anxiety. The Kava root has been extensively researched for its effects on stress, anxiety, and insomnia. Unlike other herbal anxiety supplements, kava is not only effective for anxiety symptoms – it’s effective for anxious thoughts as well. However, kava has been linked to a few health scares, so it’s advised to talk to your doctor before taking kava, especially if you drink alcohol, take any other medicines, or have any liver problems.
Hops is useful for more than just beer. Hops has a long history of medicinal applications. It’s used to fight insomnia, stress, and headaches. It’s also beneficial for indigestion, general nervousness, and may help reduce fever.
Hops has also been used for lowering uric acid levels in the body, treating infections and skin disorders, and provide some relief from rheumatism, though these are often unrelated to anxiety.
Motherwort’s primary medicinal use is for treating menstrual discomfort. But it is also favored by pregnant women as a way to manage stress and pregnancy tension and anxiety. It’s not recommended for those in the first two trimesters, but it is believed to be effective at stimulating circulation without an increase in pulse rate, lowering blood pressure, fighting heart palpitations, and inducing calmness without any associated fatigue.
Passionflower is a lot like Kava, except without the side effects. Passionflower is considered best for mild to moderate anxiety, although it may still be valuable for severe anxiety. It works by reducing muscle tension and insomnia, calming the nerves to prevent agitation, mood swings, headaches, and hot flashes from anxiety. It’s not recommended to take passionflower if you are using any MAOIs.
Skullcap has sedative, tonic, and anti-inflammatory properties. Skullcap may be used to sooth overly twitching muscles, and may help manage both epilepsy and restless leg syndrome (RLS). Many people use the natural sedative properties of skullcap to fight insomnia, restlessness, rapid heartbeat, and even depression. It should be taken as directed, and should not be used by pregnant women.
St. John’s Wort
St. John’s Wort is not designed for anxiety specifically, but it is very effective for fighting depression, which is often comorbid with anxiety symptoms. St. John’s Wort is also an effective mood lifter. It has also been used for diarrhea, gastroenteritis, viral infections of the chest, lungs, and genitals, and many other valuable medicinal uses.
Valerian Root is an incredible effective sedative. It’s used primarily as a sleep aid, but the sedative qualities of valerian are effective at soothing muscles and reducing mental and physical tension so that you can easily relax. It may also be used to relieve uterine cramps, persistent coughs, and bronchial spasms. It is not recommended for children under 12, pregnant women, or anyone taking other antidepressants or anti-anxiety drugs.
Moms: How to Pamper Yourself in 10 Minutes
You do it all. You manage the house, soothe skinned knees, cuddle away nightmares. Ask any mom when she last took time for herself, and she’ll probably say “Time for myself? What’s that?”
But if you don’t care for yourself, you can’t care for others, says psychotherapist and parenting coach Tammy Gold. “Think of yourself as a bucket. If you’re constantly dipping into that bucket to give to your husband, your kids, the rest of your family and your friends, but you never give back to yourself, that bucket eventually goes dry and you have nothing more to give.”
Most moms can’t get away for many spa weekends. But you should be able to carve out at least 10 to 20 minutes from every busy day that’s just for you. “Mark it on your calendar if you have to, just like any other appointment,” says Gold. “Otherwise there’s always something else that takes priority.”
What can you do with those precious minutes? Plenty!
1. Waste Time.
Busy moms are perpetually multi-tasking. Try taking a completely purposeless 10 minutes that’s just for you and not your to-do list. Gold suggests reading a (totally fluffy) magazine or a chapter of a book you’ve long neglected (no parenting manuals, please!), or just lying on your bed with your feet up.
2. Phone a Friend.
Ten minutes doesn’t give you enough time to meet up for a cup of coffee, but it does give you time to sit by the kitchen window and reconnect with someone you care about. Try not to dwell on your kids’ sports activities and test scores. Instead, chat about the other things you connect over, whether it’s a love of travel, or the latest episode of your favorite TV show.
3. Massage or Manicure
Many malls and nail salons offer inexpensive 10-minute foot, back, or neck massages, or speed manicures. Find the closest one to you and pay a visit once a week.
4. Get All Wet
In the middle of the day, there’s nothing that feels quite as decadent as lying down to soak in the tub with a fizzy bath bomb or a silky soak.
5 Tips to help relieve anxiety
Why Relaxing Matters
Running a business, even an online business that’s not too big, can be a roller-coaster ride.
Exciting highs. Heart-breaking lows. And as we juggle responsibilities, fit all we have to do into a crowded and shrinking work day, shifting and adapting to a constantly changing playground, battling the effects of recessionary trends or hungry new competition, we experience stress.
If it keeps on accumulating, we start to feel the ill effects. Sagging enthusiasm. Frequent tiredness. Fading optimism. Bleaker outlook for the future. Even serious health problems.
Relaxing frequently has never been more important. Here are some reasons why.
* De-stress: Functioning under a constant burden of stress is like trying to fly an airplane with the wheels unlocked and the flaps down. There’s more ‘drag’ and greater resistance against which much of your energy is wasted.
* Get Creative: Your best ideas often pop-up when you’re most relaxed and in free thinking mode. While working under adverse conditions may provide an adrenaline surge to meet deadlines, it really isn’t a great way to spur creativity.
* Evaluate and Assess: Relaxing from time to time lets you spend some time reviewing your performance and seeing how well things are going. Do they need adjustment? Is some part out of balance? Are you doing what needs to be done? Should you delegate stuff? These answers are easier to find while you relax.
* Celebrate: Taking time in your hectic schedule to break away from work and rejoice in what you’ve accomplished can be a forceful drive to achieve even more. If you can’t do this daily, shoot for at least once a week. And if you can’t find something big to celebrate, why, revere the small ones!
* Rejuvenate: A short ‘vacation’ from the hustle and bustle of your typical work-day can help ignite the passion and excitement that got you started and fired you up in the early days, when running a business wasn’t so much a chore as a joyous adventure. Capture that spirit, in a small way, through relaxing breaks from the routine.
Women’s Health Tips for Heart, Mind, and Body
Looking for the path toward a healthier you? It’s not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.
Follow a Heart-Healthy Diet
There’s an easy recipe if your goal is to keep away problems like heart disease and strokes.
Eat more fruits and veggies.
Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
Choose lean proteins like poultry, fish, beans, and legumes.
Cut down on processed foods, sugar, salt, and saturated fat.
When eating healthy, flexibility often works best, says Joyce Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet plan, go for it. If not, it’s OK. “Find what works for you.”
Tricia Montgomery, 52, the founder of K9 Fit Club, knows first-hand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. “I don’t deny myself anything,” she says. “I still have dessert — key lime pie, yum! — and I love frozen gummy bears, but moderation is key.”
Exercise Every Day
The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.
Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you’re OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.
If you’re busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.
Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs to a walk, she turns it into a power workout. “I also am a huge Pilates fan,” she says.
When you shed pounds you’ll lower your risk of heart disease, type 2 diabetes, and cancer.
Aim for a slow, steady drop. Try to lose 1-2 pounds a week by being active and eating better.
“It doesn’t have to be an hour of intense exercise every day,” Meng says. “Any little bit helps.”
As you improve, dial up the time and how hard you work out. If you want to lose a lot of weight, try for 300 minutes of exercise a week.
“Eating a healthy diet will go a long way,” Meng says. Start by cutting sugar, which she says is often hiding in plain sight — in store-bought items like salad dressing, packaged bread, and nuts. Try to avoid soda and sugar-laced coffee drinks, too.
Visit Your Doctor
Get regular checkups. Your doctor keeps track of your medical history and can help you stay healthy. For example, if you’re at risk for osteoporosis, a condition that weakens bones, he may want you to get more calcium and vitamin D.
Your doctor may recommend screening tests to keep an eye on your health and catch conditions early when they’re easier to treat.
Keep the lines of communication open. “If you have questions, ask your doctor,” Meng says. “Make sure you understand things to your satisfaction.” If you’re worried about a medication or procedure, talk to him about it.
Cut Down Your stress
It can take a toll on your health. You probably can’t avoid it altogether, but you can find ways to ease the impact. Don’t take on too much. Try to set limits with yourself and others. It’s OK to say no.
To relieve stress, try:
Talking to a friend, family member, or professional counselor
Create Healthy Habits
If you make the right choices today, you can ward off problems tomorrow.
Brush your teeth twice a day and floss every day.
Limit your alcohol. Keep it to one drink a day.
If you have medication, take it exactly how your doctor prescribed it.
Improve your sleep. Aim for 8 hours. If you have trouble getting shut-eye, talk to your doctor.
Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.
Wear your seatbelt.
Take time every day to invest in your health, Meng says.
It paid off for Montgomery. She says she overcame health problems, feels good, and has a positive outlook. “My life,” she says, “is forever changed.”
Health Tip: Copy your kitty: Learn to do stretching exercises when you wake up. It boosts circulation and digestion, and eases back pain.
8 Diet Tips for Rheumatoid Arthritis Relief
Food might not be the first thing on your mind when you have the stiffness, swelling, and pain of rheumatoid arthritis (RA). But what if it could provide some relief?
It’s no substitute for your medicine, but it can help, says Anca D. Askanase, MD, clinical director of rheumatology at Columbia University.
No. 1. Switch to Olive Oil
Take a cue from the healthy Mediterranean population and make extra-virgin olive oil a staple in your dressings and sauces. Swap saturated fat like butter and red meat with healthier choices like olive oil. It can ease inflamed joints and lessen morning stiffness, says Lona Sandon, RD, an assistant professor at the University of Texas Southwestern Medical Center in Dallas.
The inflammation associated with rheumatoid arthritis can raise your chances of heart disease, so adding healthy fats to your diet is good for more than your joints, Sandon says, who also has RA. What’s more, virgin olive oil contains a compound that has anti-inflammatory properties similar to nonsteroidal medications (your doctor may refer to them as NSAIDs) like ibuprofen. Extra-virgin olive oil comes from the first pressing of olives and can fight inflammation more than refined light versions.
No. 2. Bite Into Beans
Legumes like lentils and beans are chock full of protein, vitamins, and minerals. They’re also a great source of fiber. They can keep you feeling full on fewer calories, Sandon says, which can help you drop extra pounds.
Keeping a healthy weight is important for people with RA, she adds, because it reduces pressure on your weight-bearing joints. It also cuts the inflammation in your system that’s a byproduct of body fat.
Fiber-rich foods can lower your levels of C-reactive protein (CRP), a substance that is a sign of inflammation in your body.
No. 3. Choose Colorful Veggies
Bright vegetables like bell peppers, carrots, and dark, leafy greens are full of powerful nutrients. They also have antioxidants, which may help reduce joint damage caused by inflammation, Sandon says.
Veggies like kale and broccoli are good sources. They can lower signs of inflammation in your body, like pain and swelling. Plus, adding fiber-rich, low-calorie vegetables is another way to help you lose weight and ease stress on your joints.
If pain in your fingers and wrists makes chopping and food prep hard, use pre-cut veggies and fruits you can find at the grocery store, Sandon says.
No. 4. Stick With Salmon
Fish is high in vitamin D. You really need this bone-building nutrient in your diet because RA can put you at increased risk for poor bone health. “There is often bone loss around inflamed joints, and steroid medications can be hard on your bones,” Askanase says. Plus, pain might stop you from getting regular exercise, which could also make your bones weaker.
Just 3 ounces of salmon can provide more vitamin D than you need for an entire day. You can also find many brands of milk and orange juice with vitamin D.
Cold-water fish like salmon also offers omega-3 fatty acids, a good fat that can help keep your heart healthy and lower inflammation, Sandon says.
No. 5. Hit the Walnuts
Walnuts are another good source of omega-3s. Along with vitamins and minerals, nuts are a healthy source of fat in general. How healthy? One study showed that people who ate the most nuts for over 15 years were half as likely to die from inflammatory diseases like RA, compared with those who ate the least. Still, nuts are high in calories, so limit your portion to around an ounce.
No. 6. Make Time for Tea
Sip on some steamy mugs of green tea throughout the day. Not only will you get hydration without calories, but it may also ease your RA symptoms. That’s because green tea has unique antioxidants that zap inflammation compounds.
The brew can also help your heart by improving blood cholesterol numbers. Just be sure to enjoy it straight up. Proteins in milk can bind to the antioxidants in green tea and reduce their power.
No. 7. Ride the Whole-Grain Train
Swap out white bread and rice for whole grains like brown rice, oats, and quinoa. This can lower levels of compounds in your body that trigger flares. “Whole grains contain levels of fiber, antioxidants, vitamins, and minerals not found in refined versions that make them more beneficial for those with arthritis,” Sandon says. Whole grains may also help with weight loss.
You might find a gluten-free diet helps RA symptoms. If you want to try it, steer clear of grains like wheat and barley, Askanase says. You can still enjoy plenty of gluten-free whole grains including quinoa, millet, oats, and amaranth.
No. 8. Reach for the Citrus
Grapefruit and oranges have high amounts of antioxidants to help soothe burning joints. You also get a good dose of vitamin C, which can help limit the wear on your joints, Sandon says. Eating a lot of grapefruit has been known to lower the amount of CRP. You can snack on a tasty clementine, add grapefruit segments to salads, or blend peeled oranges into smoothies.
The Ultimate Arthritis Diet
Stock your fridge and pantry with Mediterranean staples to fight pain and inflammation.
One of the most common questions people with any form of arthritis have is, “Is there an arthritis diet?” Or more to the point, “What can I eat to help my joints?”
The answer, fortunately, is that many foods can help. Following a diet low in processed foods and saturated fat and rich in fruits, vegetables, fish, nuts and beans is great for your body. If this advice looks familiar, it’s because these are the principles of the so-called Mediterranean diet, which is frequently touted for its anti-aging, disease-fighting powers.
Studies confirm eating these foods can do the following:
Lower blood pressure
Protect against chronic conditions ranging from cancer to stroke
Help arthritis by curbing inflammation
Benefit your joints as well as your heart
Lead to weight loss, which makes a huge difference in managing joint pain.
Whether you call it a Mediterranean diet, an anti-inflammatory diet or simply an arthritis diet, here’s a look at key foods to focus on – and why they’re so good for joint health.
How much: Health authorities like The American Heart Association and the Academy of Nutrition and Dietetics recommend three to four ounces of fish, twice a week. Arthritis experts claim more is better.
Why: Some types of fish are good sources of inflammation-fighting omega-3 fatty acids. A study of 727 postmenopausal women, published in the Journal of Nutrition in 2004, found those who had the highest consumption of omega-3s had lower levels of two inflammatory proteins: C-reactive protein (CRP) and interleukin-6.
More recently, researchers have shown that taking fish oil supplements helps reduce joint swelling and pain, duration of morning stiffness and disease activity among people who have rheumatoid arthritis (RA).
Best sources: Salmon, tuna, sardines, herring, anchovies, scallops and other cold-water fish. Hate fish? Take a supplement. Studies show that taking 600 to 1,000 mg of fish oil daily eases joint stiffness, tenderness, pain and swelling.
Nuts & Seeds
How much: Eat 1.5 ounces of nuts daily (one ounce is about one handful).
Why: “Multiple studies confirm the role of nuts in an anti-inflammatory diet,” explains José M. Ordovás, PhD, director of nutrition and genomics at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston.
A study published in The American Journal of Clinical Nutrition in 2011 found that over a 15-year period, men and women who consumed the most nuts had a 51 percent lower risk of dying from an inflammatory disease (like RA) compared with those who ate the fewest nuts. Another study, published in the journal Circulation in 2001 found that subjects with lower levels of vitamin B6 – found in most nuts – had higher levels of inflammatory markers.
More good news: Nuts are jam-packed with inflammation-fighting monounsaturated fat. And though they’re relatively high in fat and calories, studies show noshing on nuts promotes weight loss because their protein, fiber and monounsaturated fats are satiating. “Just keep in mind that more is not always better,” says Ordovás.
Best sources: Walnuts, pine nuts, pistachios and almonds.
Fruits & Veggies
How much: Aim for nine or more servings daily (one serving = 1 cup of most veggies or fruit or 2 cups raw leafy greens).
Why: Fruits and vegetables are loaded with antioxidants. These potent chemicals act as the body’s natural defense system, helping to neutralize unstable molecules called free radicals that can damage cells.
Research has shown that anthocyanins found in cherries and other red and purple fruits like strawberries, raspberries, blueberries and blackberries have an anti-inflammatory effect.
Citrus fruits – like oranges, grapefruits and limes – are rich in vitamin C. Research shows getting the right amount of that vitamin aids in preventing inflammatory arthritis and maintaining healthy joints.
Other research suggests eating vitamin K-rich veggies like broccoli, spinach, lettuce, kale and cabbage dramatically reduces inflammatory markers in the blood.
Best sources: Colorful fruits and veggies – the darker or more brilliant the color, the more antioxidants it has. Good ones include blueberries, cherries, spinach, kale and broccoli.
How much: Two to three tablespoons daily
Why: Olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to nonsteroidal, anti-inflammatory drugs. “This compound inhibits activity of COX enzymes, with a pharmacological action similar to ibuprofen,” says Ordovás. Inhibiting these enzymes dampens the body’s inflammatory processes and reduces pain sensitivity.
Best sources: Extra virgin olive oil goes through less refining and processing, so it retains more nutrients than standard varieties. And it’s not the only oil with health benefits. Avocado and safflower oils have shown cholesterol-lowering properties while walnut oil has 10 times the omega-3s that olive oil has.
How much: About one cup, twice a week (or more)
Why: Beans are loaded with fiber and phytonutrients, which help lower CRP, an indicator of inflammation found in the blood. At high levels, CRP could indicate anything from an infection to RA. In a study published in The Journal of Food Composition and Analysis in 2012, scientists analyzed the nutrient content of 10 common bean varieties and identified a host of antioxidant and anti-inflammatory compounds.
Beans are also an excellent and inexpensive source of protein, with about 15 grams per cup, which is important for muscle health.
Best sources: Small red beans, red kidney beans and pinto beans rank among the U.S. Department of Agriculture’s top four antioxidant-containing foods (wild blueberries being in the number 2 spot).
How much: Eat a total of 6 ounces of grains per day; at least 3 of which should come from whole grains. One ounce of whole grain would be equal to ½ cup cooked brown rice or 1 slice of whole-wheat bread.
Why: Whole grains contain plenty of filling fiber – which can help you maintain a healthy weight. Some studies have also shown that fiber and fiber-rich foods can lower blood levels of the the inflammatory marker C-reactive protein.
Best sources: Eat foods made with the entire grain kernel, like whole-wheat flour, oatmeal, bulgur, brown rice, quinoa. Some people may need to be careful about which whole grains they eat. Gluten – a protein found in wheat and other grains – has been linked to inflammation for some people.
Should You Avoid Nightshades?
Nightshade vegetables, including eggplant, tomatoes, red bell peppers and potatoes, are disease-fighting powerhouses that boast maximum nutrition for minimal calories.
They also contain solanine, a chemical that has been branded the culprit in arthritis pain. There’s no scientific evidence to suggest that nightshades trigger arthritis flares. In fact, some experts believe these vegetables contain a potent nutrient mix that helps inhibit arthritis pain.
However, many people do report significant symptom relief when they avoid nightshade vegetables. So doctors say, if you notice that your arthritis pain flares after eating them, do a test and try eliminating all nightshade vegetables from your diet for a few weeks to see if it makes a difference.
Anti-Inflammatory Diet: Road to Good Health?
If you have a condition that causes inflammation, it may help to change your eating habits.
While medication and other treatments are important, many experts say that adopting an anti-inflammatory diet may help, too. If you have, say, rheumatoid arthritis, changing what’s on your plate won’t be a magic cure — but it might lessen the number of flare-ups that you have, or it may help take your pain down a few notches.
An anti-inflammatory diet is widely regarded as healthy, so even if it doesn’t help with your condition, it can help lower your chances of having other problems.
What to Eat
In a nutshell, anti-inflammatory foods are those that any mainstream nutrition expert would encourage you to eat. They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices.
Fruits and veggies: Go for variety and lots of color. Research has shown that vitamin K-rich leafy greens like spinach and kale curb inflammation, as does broccoli and cabbage. And the substance that gives fruits like cherries, raspberries, and blackberries their color is a type of pigment that also helps fight inflammation.
Whole grains: Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.
Beans: They’re high in fiber, plus they’re loaded with antioxidants and other anti-inflammatory substances.
Nuts: They have a healthy kind of fat that helps stop inflammation. (Olive oil and avocados are also good sources.) Stick to just a handful of nuts a day; otherwise, the fat and calories will add up.
Foods to Avoid
Originally created to enhance flavor, extend shelf life and improve texture, these fats are present in a myriad of foods that many people eat on a daily basis. Small amounts of these fats occur in lamb, beef and full fat dairy, however they are most often present when vegetable oil is processed to solid fat.
Because of FDA food labeling laws and consumer awareness, many food manufacturers have worked to reformulate their products in a way that reduces or eliminates these fats. However, these fats still exist in many products that you may not expect. You should look for trans fats in any of these products:
Chocolate drink mixes
Trans Fat Labeling on Foods
The FDA allows labels of 0g trans fat on anything with .5g or less of trans fat per serving, so even if you are trying to be conscientious, you may end up eating a significant amount of trans fats. For this reason, in addition to looking at the nutritional facts, you should also look at the ingredients list. Anything that contains “partially hydrogenated” oil contains trans fat. Though it may only be a small amount, these fats add up quickly, and single servings are often quite a bit less than one would eat.
Because most of the foods that contain trans fats are snack foods, even without containing trans fats, they are not necessarily nutritionally sound. They are often loaded with empty calories and should be avoided regardless. The only way to have a truly healthy diet is to eat a wide mix of fruits, vegetables and whole grains.
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Porn Star Tasha Reign Shares Her Tips for Staying Fit and Camera Ready
Tasha Reign is one of the porn stars who gave us her tips for getting in shape and staying camera ready at all times. We recently checked in with her to learn more about her focus on fitness and how she squeezes in a workout whether she is on set and mid-scene or on the road.
What is the craziest workout/diet/fitness trend that you have tried to stay in shape?
Tasha Reign: The craziest diet trend that I have tried to utilize has been the “juice cleanse.” It is extremely popular is Los Angeles and I have attempted three different times with two different cleanses, specifically “Pressed Juicery” and “Clover.” They do make you automatically flatter in the stomach, and think clearer because there are no processed foods inside of them. However, beware of getting dizzy and disoriented, although you are technically digesting fruits and vegetables you need more to sustain your diet. This is a good solution if you are looking for a quick fix in three days for a photo shoot or a formal event.
How do you get back on track when you get out of your usual routine or go on vacation?
TR: I travel 24/7, literally all the time for vacation and pleasure. It is extremely problematic, because I adore routine, I like to do the same thing over and over again, and that is just not happening when I wake up in Ohio, with a hangover at two in the afternoon. I feature dance a minimum of twice a week, where I headline at a gentlemen’s club, so it can be draining.
I try my very best to sanctify my life when I am home in L.A., and make the most of every moment. I find the nearest Pilates or yoga place to the hotel that I am staying at and try to make a morning or afternoon class, or even just force myself to go the gym once a day. I also locate the nearest Starbucks and make sure to bring my gratitude journal along, plus vitamins. If I can just remember to do those things when I wake up, it sets a tone for the day and the evening. Also, eating healthy is a must, I am a vegetarian so I use the app “Postmates,” as well as “Grub Hub,” to make sure I have options! Basically, making sure you keep up your routine when you travel and vacation is the solution!
Do you have any current fitness goals that you are working toward?
TR: I have a personal trainer who comes to my home twice a week, and I make sure to go to Pilates three times a week. Pushing myself and making sure I show up to my workouts 110% are my goals and I am very motivated to continue with them. By New Years, I would like to feel like the best possible me, health wise, it’s not so much an image as it is a lifestyle.
What are your favorite calorie-burning sex positions?
TR: My favorite calorie-burning sex position is something I usually save for the camera, we call it “Reverse Cowgirl”… I love this one, it’s a real leg burner! I also enjoy giving [oral sex] on my knees, you can, believe it or not, turn that into an ab/arm/whole body workout!
[Image via Instagram // @tashareigndotcom]
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USDA Center for Nutrition Policy & Promotion
The USDA Center for Nutrition Policy and Promotion (CNPP) was established in 1994 to improve the nutrition and well-being of Americans. Toward this goal, CNPP focuses its efforts on two primary objectives:
Advance and promote dietary guidance for all Americans, and
Conduct applied research and analyses in nutrition and consumer economics.
CNPP’s core projects to support its objectives are the following:
Dietary Guidelines for Americans
USDA Food Guidance System (MyPlate, MiPlato, MyPyramid, Food Guide Pyramid)
Healthy Eating Index
USDA Food Plans
Nutrient Content of the U.S. Food Supply
Expenditures on Children by Families
CNPP and the Food and Nutrition Service (FNS) are agencies of USDA’s Food, Nutrition, and Consumer Services.
How to Follow a Heart-Healthy Diet
More mommy and me workout…coming daddy and me.
Mommy and me Work Out
Couple Hiking the Presidential Traverse
Climbing on rocks, jumping over streams, and balancing on logs makes me feel like I’m a kid again. It’s amazing what you can see and experience just a few paces from the trailhead. Yellowstone and the Grand Canyon are great, but many of my best memories occurred just a few miles from home.
I’ve had a fawn, groundhog, and fox within arm’s reach. I’ve walked under waterfalls, over natural bridges, and into caves. It’s a fun, healthy, and inexpensive way to exercise and clear your head.
Know your physical abilities
Before considering a hike, you should evaluate your physical abilities and limitations. Many factors, like the weather, terrain and altitude, affect the physical challenge of your hike. Always give some thought to the worst-case scenarios.
You’ll also need to take your endurance or strength into account. Hiking is a unique exercise, especially if you plan to carry a backpack. Give your body time to adjust to the specific strains of hiking.
Know your limits
Don’t start off planning a hike that will have you climbing rock faces, crossing rivers, gathering food or anything else you don’t know anything about. Learn the skills, then practice them.
It’s also a good idea to keep your mental stability and strength in mind. How would you deal with an accident like a cut or sprained ankle? What happens if you get lost? Prepare for such incidents and know how you’d deal with them.
You may need to build up your physical abilities before your first hike. If you’ve never hiked, make sure to prepare your body, start slowly and prepare for the challenges. Because hiking uses specific muscle groups, you probably need to prepare even if you think you’re in great shape.
Hiking up and down hills on varying terrains and in all kinds of conditions cause their own distinct kind of strain on your body.Choose a four- or five-mile route near your home with plenty of inclines. Since walking up and down inclines uses more energy than walking on level ground, you may have to begin at a pace that’s slightly slower than your normal walking speed. Walk this route a few times a week for several weeks, until you can manage it comfortably at a moderate pace.
Before you go, make sure you have a good pair of hiking boots or all-terrain shoes. You’ll probably also want to take some water and snacks. The links below will give you more ideas about what equipment you’ll need.
I find that exercise really helps me during the week. It gives me more energy and less stress of the day to day things that come with having a family. I have my individual workout regime and my time of walking and hanging out with the kids.
Exercise Frequency – How often should you workout per week?
When putting together your workout routine, the first major component you need to figure out is your exercise frequency. As in, how often and how many times should you workout per week?
Now, I’ll admit… that’s a pretty broad question. After all, terms like “exercise frequency” and “workout frequency” can have a ton of different meanings.
But for us though, here’s the 3 specific exercise frequencies that we need to care about most:
Overall Exercise Frequency: How often and how many times will we do any form of exercise (weight training, cardio, etc.) per week?
Weight Training Frequency: How often and how many times will we weight train per week?
Muscle Group/Body Part Frequency: How often and how many times will we train each muscle group or body part per week?
The main exercise frequency missing from that list is cardio frequency, but seeing as this is a guide to putting together the best weight training workout routine possible, cardio is a topic we’ll get to in depth at some other time (don’t worry, a cardio-specific guide is already on my to-do list).
For now, let’s focus on those 3 extremely important frequencies.
Overall Exercise Frequency
So, the first thing we need to decide on is how many times we will workout per week total. This would include weight training workouts, cardio workouts, whatever. It’s our overall exercise frequency.
Now, this is the one that can vary the most because it depends on many factors specific to you and your goal (example: a fat person with the primary goal of losing fat may have 4 cardio workouts per week, while a skinny person with the primary goal of building muscle may do no cardio whatsoever).
Because of this, it’s impossible to say exactly how often/how many times everyone should be working out per week total.
However, there is 1 general rule I can pretty much definitively set in terms of everyone’s overall exercise frequency.
And that rule is: take at least 1 full day off per week from all forms of exercise.
That means, AT THE VERY MOST, you should be exercising 6 times per week total (and again, this includes weight training, cardio, and any other form of exercise).
I’m setting this rule because I am pretty confident that there is no one reading this that needs to be or would benefit from working out 7 days a week.
In fact, I’d say that there are many people reading this who should set their maximum total exercise frequency at between 3-5 times per week depending on their goal.
Why? Because it’s not only NOT necessary for reaching your goal… it’s almost always counterproductive.
Weight Training Frequency
While too many individual factors come into play for me to get super specific about overall exercise frequency, weight training frequency is the opposite. I can get pretty damn specific here.
If it isn’t obvious enough, weight training frequency in this case will refer to how often and how many times we weight train per week.
My recommendation is: the majority of the population should weight train 3-4 times per week, and never more than 2 consecutive days in a row.
Some people can get away with 5 (although few truly need it), and some people can get by with 2. However, for most of the people, most of the time, you’ll get your best results with either 3 or 4 total weight training workouts per week.
This is based on the fact that the majority of the most highly proven and intelligently designed workout programs in existence are all built around doing 3 or 4 weight training workouts per week.
The same goes for having no more than 2 weight training workouts on back-to-back days.
These recommendations appear to create the sweet spot in terms of allowing for optimal recovery, and when recovery is at its best, your results will be at their best too.
Muscle Group/Body Part Frequency
And last but definitely not least, we have muscle group/body part frequency.
Out of all the different exercise frequencies, how often and how many times you should train each muscle group or body part per week is by FAR the most discussed, argued, thought about, screwed up, and potentially confusing one of them all.
That’s why I think the best way to fully explain it all is by taking a look at the pros and cons of each of the 3 most common muscle group/body part frequencies.
Those 3 frequencies are:
Training each muscle group/body part once per week.
Training each muscle group/body part twice per week.
Training each muscle group/body part three times per week.
Now let’s break them down one-by-one and see exactly which frequency will work best for you. First up…
Mental Health Tips for Wellness and Stress Management
Mental health wellness involves a sense of well-being, an ability to function during everyday life, managing stress levels when adversity arises, as well as feeling confident to pursue opportunities when presented. Maintaining an individual’s mental health wellness is of equal importance to a person’s physical health, and there are actions that could be taken to optimize mental health. Here are some tips to boost a person’s well-being and encourage good mental health, as well as help manage stress in daily life.
One tip for mental health wellness and stress management that cannot be understated is the need to build interpersonal relationships and develop a strong support system. Specifically, developing and maintaining relationships with people around an individual who will support and enhance a person’s life, as well as look out for their interests. The depth and scope of these personal relationships has a significant effect on a person’s well-being. Investing time and effort into building strong relationships could reap tremendous benefits and rewards.
Another tip that is essential to mental health wellness and stress management is the concept of Me time. It is important to set aside time for recreational activities and projects an individual enjoys and in which they look forward to participating. Additionally, it is also important to be spontaneous and allow a person’s creative juices to flow. Go to the movies, tackle a crossword, enjoy a walk or run, read a book, or play chess. An individual who allows for spontaneity and creativity will ultimately be more productive and satisfied.
A third tip that could promote good mental health and increase a person’s sense of well-being is participation in group activities. By joining a club or group of people who have shared interests, an individual might not feel isolated or alone. Being part of a group with a common interest fosters a sense of belonging and is good for mental health. An individual could form common bonds with people at a gym, band, dance class, book club, theatre, or singing group.
An invaluable tip that promotes mental health wellness and stress management, as well as gives back to the community, is volunteerism. By volunteering time for a cause or issue an individual is invested in, it helps promote a person’s sense of well-being and purpose in life. Whether someone helps out a neighbor, works at a local food bank, or devotes time to hospice care, they will know their contributions mattered and their efforts were appreciated. Moreover, efforts to improve the lives of others will likely boost an individual’s karma and help reinforce the concept of good deeds for humanity.
An essential tip to keep in mind that plays a vital role in mental health wellness and stress management is the concept of healthy mind/healthy body. Physical and mental health are closely linked and people tend to feel more satisfied in life when their body and mind feel good. There is also a well-known link between physical activity and lower stress levels. Therefore, individuals could help maintain a healthy body by combining physical activity with a balanced diet to nourish their bodies and minds, as well as promote stress management.
Another tip that promotes mental health wellness is learning a new skill or taking on a new goal. A person could set new career goals, a fitness goal, or learn to cook. Being a perpetual learner improves an individual’s mental fitness, while striving to meet and achieve new goals helps build skills, confidence, and a sense of achievement.
One of the most important tips to promoting mental health wellness is proper stress management. An individual should become aware of their stress triggers and reactions. By doing so, a person could learn to avoid some of the triggers and manage others. Stress is present in everyone’s daily life and it affects individuals in different ways. A balanced lifestyle could also help with stress management. For those who have trouble decompressing, certain coping techniques such as deep breathing, yoga, stress balls, or meditation have proven effective in stress management.
Another essential tip to mental health wellness and stress management is getting enough sleep. Sleep restores and repairs both the mind and body. An individual should try to get on a regular sleep schedule and practice good habits to get better sleep. Feelings of fatigue could still set in if an individual feels constantly rushed and overwhelmed when they are awake. Therefore, it is important to allow some Me time each day to relax and refresh. Indulge in a daydream, go for a walk or run, listen to some music, or just take time to smell the roses. If possible, days off or ‘do nothing’ days could prove extremely beneficial for mental health wellness and stress management.
Perhaps one of the most valuable and underutilized tips for mental health wellness and stress management is the ability to ask for help when an individual becomes overwhelmed and cannot handle everything on their own. It is at times like these that an individual’s support system could prove invaluable. Maybe a friend could babysit while a person takes some much-needed Me time, or consult a doctor regarding mental health services available in the community. It is safe to say a perfect, worry-free life does not exist and life’s journey will present challenges for everyone along the way. However, help is available and no one should feel they are alone in their struggles. When an individual is in crisis, there are services available that provide an array of assistance. Mental health wellness and stress management is essential to the healthy mind/healthy body dynamic. Hopefully, more individuals will recognize the need to address this dynamic and foster the relationships involved.
Opinion by Leigh Haugh
Damaging Effects of Too Much Sugar in the Diet
Sugar provides an average of 16 percent of the calories in the standard American diet, according to the “Dietary Guidelines for Americans 2010,” mainly from soft drinks, fast food and desserts. This corresponds to a whopping 18 to 26 teaspoons of extra sugar a day, based on a 1,800- to 2,600-calorie diet. Excessive sugar in your diet can not only make you gain weight, but can also negatively affect your overall health.
It is no surprise that consuming too much sugar can make you gain weight. Extra sugar your body does not immediately require for energy can easily be converted to triglycerides, a type of fat that can then be stored around your waist as well as in your hips and thighs. Sugary beverages, such as soft drinks and fruit-flavored punches, are the worst offenders because their liquid calories do not affect satiety and can even make you crave more. Over time, many studies have validated the association between sugar, especially in beverages, and obesity, according to an article published in 2006 in the “American Journal of Clinical Nutrition.”
The sugar you eat eventually makes its way into your bloodstream, where it can elevate your blood sugar levels. The more sugar you eat, the more fluctuations you will have in your blood sugar levels. One of the damaging effects of a diet high in sugar and other refined carbohydrates is that it puts you at risk for developing type 2 diabetes, according to an article published in 2002 in the “American Journal of Clinical Nutrition.” If you already have diabetes, whether it is type 1, type 2 or gestational, too much sugar in your diet can prevent you from keeping your blood sugar levels within a healthy range.
Impaired Immune System
Your immune system is one of the most important defense mechanisms your body has against infections. Eating too much sugar can seriously compromise the ability of your immune system to fight viruses, bacteria and parasites, according to a classic study cited in in “USA Today” in 2009. In this study, eating sugar, either from table sugar, honey or unsweetened orange juice, depressed the immune system of healthy volunteers by about 50 percent for up to five hours. If you eat sugar at every meal, it means that your immune system will be functioning at half-capacity for most of the day.
In addition to elevating your blood sugar levels, constantly eating too much sugar can also result in elevated insulin levels. Insulin is an hormone your pancreas produces in response to rising blood sugar levels. The more sugar and refined carbohydrates you eat, the more insulin your pancreas produces, according to the international glycemic index table published in 2002 in the “American Journal of Clinical Nutrition.” However, chronically high insulin levels are associated with an increased risk of some cancers, heart diseases, polycystic ovarian syndrome, acne and even myopia, according to an article published in 2003 in “Comparative Biochemistry and Physiology Part A.” Reducing your sugar intake will help you lower your insulin levels and your risk of developing these chronic conditions.
Simple recipes that parents and children can make together, advice on making meals healthy and delicious, and ways to come home with bagsful of groceries that don’t break the bank. You will also find lifelong fitness routines and other kid-friendly physical activities. “Health” has features to keep you informed of medical trends.