food

Tips to Stay Healthy This Holiday Season

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Fall and winter are a time where you may have to admit, laziness can occur. The cold weather, Thanksgiving, holiday dinners and vacation can keep you from eating healthy and exercising everyday. Don’t worry: these tips will help you set your limit and keep you from going overboard.

Set your goal and limit:

If your goal to stay healthy is too general or vague, you will less likely to 100% reach your goal. Establish specific guidelines including a weekly meal and exercise plan. For example, you can allow yourself to eat one or two desserts a week and walk thirty minutes a day. Regularity and uniformity is key to helping you reach your goal.

Fall foods:

Eating fruits and vegetables based on each season are helpful because it is more affordable, more nutritious, and it tastes better. Pumpkins, apples, and Brussels sprouts are all in season!

Enhance your immune system:

It is typical that this season is known for people getting sick, especially children who are in school. To help you from getting sick this fall, eat simple and nutritious foods. Limit sugary foods and boost your vitamin intake!

Hydrate:

Even if it’s not hot like in the summer, it is still important keep yourself hydrated to keep your body running well and staying healthy.

At home fitness:

Just because it is cold outside, doesn’t mean you have to stop working out. You can create a small workout station in your home. You can do similar exercises that will keep you just as fit as you would if you were working outside.

 

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5 Foods to Boost Your Mood Naturally

Studies have shown that the food we eat has chemical effects on our body depending on its properties. For example, you might notice that constantly consuming certain artificial foods gets you moody, tired, or anxious. Feeling like this prevents you from performing at optimal levels and enjoying your days. Let’s restore our bodies to their natural feel-good chemistry levels by learning the types of food that we can incorporate to our diet that will help us smile and build better brain health.

Mussels

Consuming mussels will provide your body with much-needed vitamin B12. This will help preserve your brain cells, keeping your mind sharp even as you grow older. The nutrients found in mussels will also help balance your mood and keep your thyroid healthy.

Swiss Chard

This food will provide magnesium to your body, which is essential for the proper conduction of the biochemical reactions in your brain and boosting your energy levels.

Blue Potatoes

Blue potatoes are rich in anthocyanins, which are very powerful antioxidants that will help you improve your short-term memory and reduce inflammation. If you are having a hard time finding blue potatoes on the supermarket you frequently shop at, stop by your local farmer’s market where you might be able to find them more easily.

Dark Chocolate

Dark Chocolate can help you feel more vibrant and energized because it improves blood flow to the brain. It will also help with concentration and mood. Make sure you stick with the darkest (highest percentage of cocoa) organic chocolate variety that you can, since milk chocolate tends to be high in sugar.

Mood-boosting food dark chocolate

Grass-Fed Lamb 

If your protein has been grass-feed, it will provide your body with conjugated linoleic acid and iron, which will help you moderate stress hormones, protect your brain cells and reduce inflammation-promoting belly fat.

(Source: www.rodalesorganiclife.com/food/brain-food )

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/!

Foods for Flawless Skin

Unless you are miraculously blessed with perfect skin, we all have to factor skincare into our daily lives. While daily cleansing and the occasional facial are paramount in the battle for perfect skin we often times forget that we can improve our skin from the inside as well. There are super foods out there that you can implement into your everyday diet that will help get you that radiant glowing skin we all long for.

Mangoes are a great “face food”. They hold more than 80% of the daily requirements of vitamin A, which helps to maintain and repair skin cells. Mangoes are also rich in antioxidants, which fight free radical damage that can prematurely age the skin. 

Avocados are not only yummy but very beneficial for your skin, too! They are abundant in essential oils and B-complex vitamins that help to nourish your skin inside and out. If you’re not an avocado-lover you can still reap the benefits by creating an avocado face mask to help solve dry skin problems instantly!

Almonds are another food great for skin. You can find 150% of your daily vitamin E needs inside these nuts.

Baked potatoes – sorry, not the fried ones, are also good for your skin. Eating one baked potato with the skin will give you 75% of what your daily copper intake should be. Copper works with vitamin C and zinc to produce the elastin fibers that support skin structure.

 Always remember that anything rich in omega 3’s and biotin will do wonders for your skin. Keeping a regular skin care regiment and staying hydrated will also keep your skin glowing!

 Try some of these yummy fun recipes for stunning skin! http://www.lifescript.com/health/centers/psoriasis/tips/7_recipes_for_stunning_skin.aspx

 

Surviving the upcoming Holiday Feasts

It’s just a matter of time before all of the holiday invites start coming your way– Christmas Eve, Christmas, Hanukkah, New Years, the excuses to eat continue! Prepare to sit down at a table filled with stuffing, mashed potatoes, sweet corn, cranberry sauce, pumpkin pie, and cookies.  Thank god you’re wearing stretchy pants!

While the holidays are a time to celebrate and indulge, you want to be sure not to go overboard. Enjoy the holiday season without adding inches to your waistline with these basic healthy eating survival tips.

  1. Start your day off by exercising. The more calories you burn now, the more you can enjoy later.
  2. Eat small, healthy meals throughout the day to prepare for a big dinner.
  3. Don’t arrive at a party hungry. This may lead to poor eating decisions. Eat a piece of fruit or yogurt before heading out.
  4. When at dinner, first fill half your plate with fruits and veggies. Then add the holiday treats; just be mindful of portion control.
  5. Pass on sugary soft drinks and instead satisfy your sweet tooth with one piece of dessert.
  6. Hydrate with water. Often when we think we’re hungry, we’re actually just thirsty.
  7. Be mindful of alcohol. Beer, wine and alcohol are high in calories and will definitely stimulate your appetite.
  8. Leave the leftovers. It’s okay to indulge here and there, but don’t take the holiday grub home to your fridge.
  9. Remember, it takes about 20 minutes to start feeling full. Eat slowly and enjoy every bite to help curb overeating.
  10. Finally, have fun! Don’t stress about treating yourself during the holidays. Just enjoy your time with friends and family over good, delicious food.

6 Easy Mood Boosters

1. Make a gratitude list.

“The most effective way I know of to shake a bad mood is to brainstorm everything possible that you’re grateful for and write it down,” says Amy Wood, PsyD, author of Life Your Way. She suggests starting with broad strokes, like being thankful the sun is shining or that you’re breathing. “You’ll find that once you get the ball rolling, more and more ideas will come to you. Studies actually show that it’s impossible to feel gratitude and unhappiness simultaneously. That’s why this strategy works so well, and so quickly!”

2. Practice mindfulness.

“If you’re in a slump, you may also be stuck ruminating about the past or worrying about the future. Both of these thoughts are nonproductive,” says Simon Rego, PsyD, director of Psychology Training at Montefiore Medical Center in the Bronx. Instead, he suggests practicing mindfulness, which involves being present in the moment without judgment. “Try taking five minutes and eating your meal in a mindful way, paying attention to how it looks, smells and tastes with each bite, before swallowing it. Or take a quick mindful walk, considering the sights, smells, sounds and temperature with each step.” By focusing on the present, you’re less likely to dwell on the outside circumstances that are making you unhappy.

3. Practice a random act of kindness.

According to Dr. Rego, doing nice things for other people will make you feel good about yourself. Try holding a door open for someone else, offering a compliment or smiling at a stranger. These acts of kindness lead to positive thinking about yourself, and usually garner a positive response, like “thank you,” which can easily put a smile on your face, he says.

4. Have A Laugh

“Set up a YouTube channel with your favorite comedy sketches and comedians,” suggests Cory Bank, PhD, founder of StompStressAway.com. “Have it saved so that if you’re in a bad mood you can take a three-minute break and infuse some humor into your day.” Belly laughter will make your endorphins kick in within minutes. Plus, he notes, “you’ll feel better when you take a short break from your day-to-day reality.”

5. Eat An Orange

According to celebrity trainer Harley Pasternak, foods packed with vitamin C, like citrus fruits, green peppers and broccoli, are proven to cheer you up. In fact, a study published in a 2010 edition of Nutrition found that vitamin C therapy can help improve the moods of patients who are hospitalized for long-term or critical care. Dr. Sams also stresses the importance of vitamin C (as well as other antioxidants, like vitamins A and E) when it comes to boosting your mood because it helps stabilize free radicals in the body, which are known to accelerate aging and increase the risk of heart disease and cancer. When these highly reactive atoms are neutralized, it prevents them from also damaging brain cells, resulting in better health and improved mood.

6. Just Breathe

Sure, we do this all day long, but breathing in a certain way has the power to relax us as well as lift us out of a slump. Dr. Sams is an advocate of diaphragmatic breathing. “Take a five-count breath in, and a five-count breath out. The goal is to manage your breath, instead of having your breath manage you.” When you breathe into your diaphragm as opposed to just your chest, which many of us do when we’re feeling stressed, you will absorb a lot more oxygen into your system. “Our brains thrive on oxygen—it’s very powerful in boosting your mood.”