Could You Use An Energy Boost?

People often combat exhaustion throughout the day with energy drinks or caffeine pills while there are much healthier and more natural alternatives that effectively boost energy.

Increasing daily energy begins with diet and lifestyle choices, and making small changes that both helps to eliminate fatigue and cut down on unhealthy energy boosters.

Incorporate a variety of “rainbow” foods into your diet, such as broccoli, raspberries, tomatoes and carrots, to significantly boost energy.  These foods protect the powerhouse of the cell, the mitochondria, from metabolic by-products.

Fast with a juice cleanse to detoxify and reduce inflammation.  By fasting once a month and only drinking freshly juiced organic fruits and vegetables, the body is able to rid itself of toxins which will substantially increase energy after the fast is over.

Eat foods with a lower glycemic load to even out blood sugar.  According to Reader’s Digest, consuming beans, whole grains and nuts results in steadier blood sugar, eliminating the spike and steady decline of energy.  Foods such as white rice, potatoes and cornflakes often lead to lightheadedness and the “shakes.”

Reduce stress by keeping a stress log.  Stress triggers thousands of chemical reactions in the sympathetic nervous system and uses massive amounts of energy that could be used for different things.  A stress log helps to pinpoint the stressors in life so they can be avoided or better managed, saving energy in the process.

Sleep regularly and use an alarm clock that sounds during light sleep.  Going to bed and waking up at the same time promotes more restful and deep sleep.  Also, using an alarm clock that goes off during light sleep rather than REM sleep, helps you to feel like you are waking up naturally, resulting in significantly more energy in the morning.

Conventional energy boosters such as Red Bull and Monster may dramatically increase energy, but they are packed with sugar and can be dangerous if used too often.  Natural ways of increasing energy are not only healthier, they are more reliable and can be used on a more consistent basis.

What are you going to do today to increase your energy?  Comment below or email me and let me know!

Kale, Glorious Kale!

I think we can all agree that kale is a step ahead most vegetables in terms of nutritional content.  From the immune support to visual benefits, kale has been keeping people healthy for centuries.  In this list, I will give you my top five reasons you should incorporate kale into your diet and a few different ways to prepare it!

Reasons to Eat Kale:

  • Kale Fights Cancer: It is so rich in antioxidants that it has the ability to fight against the growth of cancer and Alzheimer’s.  It is also packed with vitamin K, another contributing factor to stopping the development of deadly diseases.
  • Kale Lowers Cholesterol: It has been proven to lower high cholesterol levels and support healthy cholesterol levels, an intricate component to cardiovascular health.
  • Kale is a Detoxifier: It is laden with vitamins and minerals that support a healthy immune system and detoxifies your body of different toxic, harmful chemicals.
  • Kale and Calories: Eat as much as you want!  In one cup there are only 33 calories, .6 grams of fat, 329 grams of fat, and over 130% of your daily value of vitamins A and C.
  • Kale Helps Visually: Because it contains coratenoids, it can help protect your eyes from ultraviolet light.

How to Prepare Kale:

  1. Smoothie: Put one bunch of kale in any smoothie to give yourself that extra boost. But be aware if you suffer from thyroid dysfunction, as kale contains goitrogens that inhibit thyroid function.  Before adding to your smoothie, make sure you blanch your greens to deactivate the goitrogens and still get all the nutritional punch.
  2. Soup: Use kale in  soup to increase the nutritional value of the broth and add a different texture and taste.
  3. Pizza: Who doesn’t love pizza?  Put kale on any your pizza to give your pizza some color.

 

References

http://www.cosmopolitan.com/food-cocktails/a5558/best-kale-recipes/

http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html

http://www.care2.com/greenliving/8-health-benefit-of-kale-diet-cautions.html

 

The Health Benefits of Berries

Berries are known as one of the best natural sources of antioxidants that help with everything from memory loss to heart health.

Eating berries just a few times a week can help you mentally as you age.  According to research in Annals of Neurology, it has been proven that women over 70 who eat two servings of strawberries or one serving of blueberries a week experience less mental decline than those who don’t.  Compounds in berries have been shown to cross the blood-brain barrier and reach the part of the brain with learning and memory centers.

Blueberries go a step further in age prevention and help delay all eye related aging.   From disease prevention to helping with loss of vision, blueberries are the most effective berries for anti-aging.

Berries are also helpful in combating high blood pressure and heart disease.  Working berries into your diet will help promote healthy blood flow.  Compounds found in berries get rid of bad cholesterol in your system, as well as strengthen cardiac muscles.  All of these benefits stem from the overwhelming amount of anti oxidants found in berries.

Consuming berries can help contribute to weight loss.  With fewer than 100 calories in a full cup, blueberries are especially helpful.  They are so low in calories because they are mainly made of up liquid.  Eating berries as a snack or with a meal leads to feeling more satisfied and satiated after eating, which is enormously helpful when trying to lose weight according to dietitian Nancy Coperman.  Rich with fiber and vitamin C, berries can make up dietary deficiencies that would otherwise be missed.

Certain berries, such as raspberries and blueberries, have been linked to cancer prevention.  The berries’ compounds are attributed to the death of cancer cells in the colon cancer and ovarian cancer.

What’s your favorite berry?

References

http://www.everydayhealth.com/diet-nutrition-pictures/amazing-health-benefits-of-berries.aspx#01

http://www.womenfitness.net/top10/blueberries/

http://www.webmd.com/food-recipes/features/blueberries-nutritious-things-come-in-small-packages_

 

Healthy Habits Challenge 1

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Date: September 4, 2017—September 10, 2017
Event: FREE 7 Day Healthy Habits Challenge
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Just Completed: Mastering Thyroid Imbalances for Health Coaches

 

I thoroughly enjoyed the Mastering Thyroid Imbalance for Health Coaches course! It has helped me so much personally because I have Hashimotos and hypothyroidism.  Awesome ideas and so much valuable information!!!  I can’t wait to share all that I’ve learned with you!!!

 

 

Drink Your Greens!

Green smoothies are all the rage.  From celebrities to athletes, people love green smoothies and the effects it has on the mind and body.  In this article, I am going to show you why you should start drinking your greens every day!

Green smoothies are smoothies made from primarily greens such as kale, spinach and Swiss chard, mixed with other assorted fruits to even out taste.  Many people like to add strawberries, mango, kiwi or blueberries because of their sweetness.  You can also add protein powder and other powdered supplements to kill two birds with one stone.

Why are people raving about green smoothies?  Well for one, green smoothies are extremely versatile.  You can drink them to both gain and lose weight.  Adding certain components to green smoothies can make them meal replacements, something more common when incorporating green smoothies into a cleanse.  Green smoothies can also be used to gain weight, as they are an easy way to take in extra calories that provide an abundance of nutritional value.

Green smoothies can also play a role in clearing your head.  The more fried, processed junk food you eat, the foggier your head can become, impairing your ability to concentrate, stay alert and work diligently.  By replacing the junk food with a green smoothie, it will clear your head and get you ready for anything you need to do throughout the day.  Opting for the green smoothie can also dampen those cravings for junk food!

Introducing green smoothies to your diet can also help your physical appearance!  The smoothies will not only help you lose weight, they can rid your skin of acne and wrinkles.  Because the contents of the smoothie have detoxifying properties, blemishes will disappear.  The extra skin hydration will also keep your skin tight and free of wrinkles.

Do your research.  Go online and find green smoothies that work and sound tastiest to you!  There is something for everyone, and the health benefits are limitless.  By incorporating green smoothies into your diet, you could be feeling and looking better than ever.  I’ve included a recipe for you to try 🙂

 

 

 

 

 

 

 

 

 

 

 

 

 

Reference

http://www.greenthickies.com/health-benefits-of-green-smoothies/

 

6 ways to lose weight this summer

Are you looking to lose a few pounds this summer?  Here are 6 ways to get started.

Eat Healthy:

Most of the people that are losing weight stop eating properly or cut out their food intake which is a wrong approach. You don’t need to starve yourself. This will make you weak rather than help you lose weight. If you are looking to burn some calories this summer, you need to eat well. Eat Clean. Ditch processed foods. Eat the rainbow daily.

Choose your drink wisely:

You need to careful what are you having with your drinks. You need to remain hydrated during summer, but your drink can contain many calories that can push you away from your fitness goals. You have to ditch your sweet drinks such as soda, energy drinks and sweet coffee and tea. Cutting out these sweet drinks can result in few pounds of weight loss. But do remain hydrated throughout the day. Drink 8 glass of water, and you will eliminate the need of these sweet drinks.

Cut out Alcohol Intake:

Alcohol also contains sugar, and it sets of the insulin resistance which can result in weight gain. So, if you are looking to lose some weight, you need to have a break from alcohol. There is no nutritional benefit in drinking alcohol, and if it is taking you away from your healthy goal, then it is better to leave it.

Burn calories in fun way:

Summer can get you with its hot weather, so you need to do add such activities in your routine that you enjoy the most. For example, you can go for a swim or walk on the beach. This way you can turn your daily routine into a workout.

Exercise:

You don’t have to train insane in the gym but do start with some fat burning activities.  Walking, running, cycling, rowing, and swimming are all great things to try.  This will help you to achieve your desired toned body quickly.

Sleep well:

Don’t compromise on your sleep. As you are working out your body in the day time, you need to give it proper rest. In summer people often feel a bit lazy. Proper sleep will help you to feel balanced and refreshed all day. Plus, when we are tired we often reach for junk food.

It’s time to embrace change.  Most people resist changing their habits. If you continue with your current routine, you are probably not going to have any change in your weight.   Make some positive and healthy changes to your habits and have an awesome summer!

 

 

 

 

 

 

 

5 Ayuverdic ways to stay cool this summer

Tired of hiding your heat rashes with make up? Has the sun scorched your skin? Do creams and ointments make it more itchy? Ayurveda has got all the answers to keep you cool this summer. Summers bring with them all the excess heat that no one wants, and with it hot flashes, acne, sunburns and grouchy moods. Here are 5 way Ayuverdic can keep you cool this summer:

  1. Stay hydrated

This makes the top of the list. In this scorching heat, water is your best friend. Make sure to cut down on hot beverages and drink lots of water. To keep a check on exactly how much you take, use bottles with measured amount of water in it. Add in lemons peels or slices, cucumbers and any other seasonal fruits and you have a homemade detox ready too. This will not only help you stay hydrated but also keep your stomach flat and skin glowing. Isn’t that what anyone wants in summers?

  1. Avoid hot spicy foods

Avoid foods that get you sweating from forehead. Spices can greatly increase heat in the body, and that is the last thing that you need in this season. Replace hot spicy foods with salads and vegetables.

  1. Avoid going out in the sun unnecessarily

Even if you cannot avoid the sun, at least try to minimize it’s effect on your body and skin. When out, walk in the shade. Don’t wear clothes that expose most of your skin or you will get heat rashes that will last the summer – literally! Get your dermatologist to choose the best sun block for your skin type, and apply it not just on your face but on all the areas of your skin that are exposed. Wear sunglasses to protect your eyes and a sun hat will do you some good by shielding that pretty face.

  1. Use coconut oil and coconut water

If there is any right time for drinking coconut water, it sure is in summers. Coconut water is one of nature’s best drinks to keep your body cool and help ward off the extra heat. As for coconut oil, applying it to the skin will soothe the sunburns and rashes that can otherwise last even the whole season. Make sure to apply coconut oil all over your body after a shower, especially before going to bed each night. This will give at least 8 hours for it to work it’s magic on your skin.

  1. Listen to sounds that cool you down

Ah, the sounds of water. From the gentle pitter patter of rain to the splashing of rivers against hills. Even listening to the sounds of water can help your body cool down. If you are working out to keep your summer body fit, you should replace the upbeat songs you work out to with sounds of water. Or just listen to them while you drive to work. This will help keep your mind cool, and that in turn will do the same for the rest of your body. There are many apps today that have the best sounds of water for a very real experience.

 

How do you stay cool in the summer?  Share with me in the comments below!

 

Get Hydrated!

Everyone knows that is it important to drink water and stay hydrated, but just how important is it, and what can the consequences of dehydration be?  In this article, you will learn why staying hydrated is imperative to your health and how to stay hydrated, even on the hottest of days.

Are you dehydrated right now?  Here are a few signs to tell if you are dehydrated: dry mouth, headache, dizziness or fatigue and little to no urine.  If you have experienced any of those symptoms, go grab yourself a glass of water!  For most people, drinking water when they are thirsty is enough to keep them hydrated, but most have learned that the average person should drink 6-8 8 ounce glasses of water a day.

There will always be the question if drinking sports drinks like Gatorade or energy drinks like Red Bull will keep you hydrated.  For the record, those are two totally different drinks that have different effects on your body.  Sports drinks can be very beneficial to those who exercise regularly because of their electrolyte and carbohydrate content, but if you are not exercising, sports drinks are just additional sugar and carbs that are unnecessary to your diet.  Personally, I prefer coconut water when I am exercising.  It’s low sugar, carb and calorie and naturally replenishes lost electrolytes.

Energy drinks, on the other hand, are not at all good for you.  Sure, they may give you a boost when you need it, but the negative effects they can have on your body far outweigh the benefit of a boost of energy.  Most energy drinks contain massive amounts of caffeine and added sugar that are just flat out not good for you.

Here are some of my tips to stay hydrated in a healthy way throughout the day:

  • Bring a reusable steel or aluminum water bottle with you during the day.  It will be a constant reminder to hydrate and helps to avoid the negative effects of plastic water bottles.
  • Drink a large cup of water before any meal.  It is not rare for our bodies to confuse thirst with hunger.  If you down a glass before a meal, you will eat a smaller, more appropriate portions.
  • Drink one or two glasses of water when you wake up and when you go to sleep.  This helps you start and end your day with hydration and creates a routine.

Reference

http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/hydration-why-its-so-important.html

What is an Anti -Inflammatory Diet?

While inflammation is a natural sign that your body’s immune system is aware and ready to fight off infection, it has become clear over the years that inflammation can have devastating effects on the body when it is unnecessary.  It is important to do everything you can to avoid chronic inflammation and in this post, I will show you how you can do that with something as simple as your food choices.

Including a wide variety of fresh, unprocessed foods into your diet is an important first step.  It’s important to get every color of the rainbow on your plate each day in order to cover all your bases and get all of those essential vitamins and minerals.

Anti-inflammatory foods are  high in antioxidants, minerals and essential fatty acids.   Although many of these foods are fresh produce, there are others that may surprise you.  One of the best sources of Omega-3s you can eat is salmon.  The Omega-3s and other vitamins and minerals can help prevent heart disease, cancer and even arthritis.

Bone broth is another extremely helpful anti-inflammatory option.  It is rich in highly absorbable calcium, magnesium, phosphorus and other vitamins and minerals.  Sipping a cup or two each day is a wonderful and delicious way to decrease inflammation.

Incorporate chia seeds and flaxseeds into your diet as well, for great anti-inflammatory benefits.  These seeds are an excellent source of fiber and omega-3s while also helping to reduce oxidative stress.

Dr. Axe’s top 15 anti-inflammatory include:

  • Green Leafy Vegetables
  • Bok Choy
  • Celery
  • Beets
  • Broccoli
  • Blueberries
  • Pineapple
  • Salmon
  • Bone Broth
  • Walnuts
  • Coconut Oil
  • Chia Seeds
  • Flaxseeds
  • Turmeric
  • Ginger

It really isn’t difficult to eat an anti-inflammatory diet.  All you need to do is make sure to keep a fiber-rich, omega-3 laden diet that include a variety of fruits and  veggies.  Go experiment and see what you can come up with.  You will be surprised by just how delicious broadening your horizons can be!

 

References

https://draxe.com/anti-inflammatory-foods/

http://www.drweil.com/health-wellness/health-centers/aging-gracefully/dr-weils-anti-inflammatory-diet/