diet

9 Tips for Clean Eating

Eating right is sometimes easier said than done, but with these 9 clean eating tips, staying on track has never been easier.

1. Eat more! 6 small meals a day, every 2.5-3 hours

2. Eat breakfast within an hour after you wake up

3. Avoid consuming white sugar, alcohol, soda, and artificial sweeteners

4. Eat a mixture of lean protein and complex carbs

5. Eat healthy fats

6. Drink 2-3 liters of water every day

7. Depend on fruits and vegetables for all your essential vitamins and minerals

8. Pay attention to portion sizes!

9. Eat foods that haven’t been sprayed with toxins and chemicals

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Adding Tea to Your Diet: a Simple Way to Boost Your Health Today!

Did you know swapping you daily coffee for tea could be beneficial for your body!?And while there are many teas with tasty flavors including fruits and mint, these teas may not have any benefits other than their taste. Stick to green, black, oolong, or white teas. These tea types are chock full of antioxidants and phytochemicals.  Research shows that polyphenols and phytochemicals are what give tea its health benefits.

Here are a few ways that tea could improve your health:

• The antioxidants in teas have been shown to protect people from a range of cancers, including breast, colon, prostate and skin.
• Tea helps hydrate the body, despite the caffeine it contains.
• Consumption of hot tea regularly has been shown to cinch waist circumference and BMI, decrease your risk of heart attack and lower the risk of developing Parkinson’s disease.

Take tea’s health boosting powers to the next level! Brew up a cup of green tea.

• The catechins (another kind of antioxidant) in green tea extract can increase your body’s ability to burn fat, thereby increasing muscle endurance.
• Studies have shown green tea can help people with diabetes process sugar better.
• Evidence also shows that green tea can improve bone mineral density and strength.
• The polyphenols in green tea may help maintain the parts of the brain that regulate learning and memory, and as a result help prevent and treat degenerative neurological diseases.
• Green tea may even help protect you from ultraviolet rays.

Of course drinking tea isn’t the only thing you should be doing to improve your health, a healthy diet and moderate exercise are vital to good health! Try implementing a cup of tea a day to get some of the awesome benefits tea can give you! For more ways to stay healthy, check out our Pinterest at http://pinterest.com/massageenvycf/!

Tips to Staying Healthy

National Nutrition month is coming to an end, but don’t let your healthy ways stop there. If you participated in National Nutrition month, keep it up! If not, it’s never too late to start. Here are a few tips to help you stay on track or to help you jumpstart your healthy routine.

Drink plenty of water or other calorie-free beverages. Sometimes our brains can confuse hunger for thirst. Next time you feel a craving coming on, drink an ice cold glass of water first to curb your appetite, rather than filling up on unnecessary calories. Also, water is a natural detox helping to flush out toxins and keeping bowel movements regular.

Enjoy your favorite foods, in moderation of course. Often times completely cutting out our favorite guilty pleasures will only cause us to binge on them later, ruining all the healthy eating you’ve been doing.  Instead do not completely deny yourself a chocolate chip cookie or that slice of pizza. As long as you’re doing it in moderation you can still enjoy your favorite snacks.

Eat several mini-meals a day. Studies show that people who eat 4-5 smaller meals throughout the day have more success shedding extra pounds. Grazing throughout your day will help to keep your metabolism humming and will actually help to burn more calories and also curb cravings.

Include fiber in your diet. Fiber has many benefits such as aiding digestion, preventing constipation and lowering cholesterol –and also helping with weight loss. Women should make sure to get 25 grams daily, while men need about 38 grams. Oatmeal, whole grains, beans, fruits and veggies are all rich in fiber.

Get enough sleep. When your body is sleep deprived it overproduces the appetite stimulation hormone ghrelin and under-produces leptin, the hormone that lets our brain know we are full. Getting enough sleep will not only keep you from doing unnecessary snacking, you will feel more well rested making you more inclined to exercise.

Limit alcohol to weekends. Alcohol contains empty calories, which our bodies to not use very well and often get converted directly into fat. A five-ounce glass of wine contains about 125 calories and a bottle of beer has about 153 calories. To help to limit your intake of alcohol, try just allowing yourself to indulge in a glass or two of your favorite alcoholic beverage on weekends only. Red wine even has heart healthy benefits!

March is National Nutrition Month

The month of March is National Nutrition Month! This campaign was designed by the Academy of Nutrition and Dietetics to help jumpstart people into getting healthy. While healthy habits should be practiced all year long, if you haven’t been so dedicated now is the perfect time to start. Bikini season is right around the corner so why not join the movement and get in shape just in time! There are many ways to replace your unhealthy habits with smarter choices for a healthier body.

The theme for National Nutrition Month this year is “Eat Right with Color”. The more colorful your plate, the more nutrients you are getting and also a better balanced meal. Be sure to load up on lots of lean protein, such as chicken or fish. Green leafy veggies are also a great source of vitamins and fiber. Whole grains should be incorporated into your diet as well as yummy fruits such as blueberries, strawberries, bananas and mango. You can splurge every now and then with your favorite treats, but always remember portion control!

 

Shed pounds and stay fit by adding at least 30-40 minutes of exercise into your daily routine, taking a break about once a week. Regular exercise is paramount for your overall health. It improves heart health, decreases risk of disease and improves strength and well-being. Go for a brisk walk or run in the morning before heading into the office or swim laps in the pool. Taking a scenic bike ride or go for a hike. Dancing and yoga are also good sources of exercise and burn lots of calories. As long as you are staying active your body will thank you!

Why not let National Nutrition Month jump-start your diet and fitness routine now? It’s never too late to start and you’ve got nothing to lose– except a few pounds of fat and some bad eating habits of course!

Vibrant Skin from the Inside Out

Like the average American, do you tend to wake up around 6am every morning in order to run around prepping lunch boxes, speeding to work, gulping down coffee, bringing kids to practices, and walking the dog until 11pm rolls around and you plop into bed exhausted?

Life can be stressful and busy, but with the right balance of sleep, exercise, stress management and diet, you can learn a few simple steps that will rejuvenate your skin making you look and feel better!

According to Dr. Murad, your skin is connected to every one of your organs. By making your body healthy, you make your skin healthy. “Topical skincare addresses approximately 20 percent of the skin, the epidermis. The remaining 80 percent, the dermis, responds by feeding the skin from the inside,” says Dr. Murad. “Eating a diet rich in raw fruits, vegetables and healthy fats, such as those found in nuts and olive oil, will promote healthy, hydrated cells.”

At the same time, a regular exercise routine can benefit your waistline as well as your skin– “Exercise builds muscle and attracts water to our cells,” Dr. Murad says.

Also, sleep deprivation may cause skin to appear sallow and dry, so getting your ideal amount of sleep is extremely important. Remember that everybody requires a different amount of sleep (for adults, it’s usually between 7-9 hours).

Lastly, environmental factors play a huge part in the health of your skin. We’ve all been lectured about the importance of sunscreen… Dr. Murad suggests wearing an SPF 15 everyday.

Massage therapy tied to weight loss?

New research has shown that enjoying a massage every once in a while may help you on your path to diet and weight loss. Too good to be true? Believe it or not, this is true–and we’ll explain how.

First of all, massages release endorphins in your body. Endorphins are the “feel good” chemicals you get from certain foods and activities. Well, these chemicals have an indirect effect on your body’s metabolism– by making you feel good, it can often block the hunger signals from your brain, therefore helping you with your weight loss goals. Less stress lessens the body’s ability to store fat. Massage can also increase circulation and blood flow therefore helping you burn fat faster with a higher metabolic rate.

So there you go– another excuse to schedule that massage you’ve been dying to get!