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Posts tagged ‘food’

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Anti-Cellulite

Anti-Cellulite


Is there any way to eliminate the “cottage cheese” on your thighs and rear end? No, not really. But there are steps you can take to get rid of cellulite..

Cellulite, also known as gynoid lipodystrophy, is an aesthetic condition where fat deposits are visible underneath the skin, giving a dimpled effect. It can show up in any location, but the legs and bottom are most notable. Cellulite occurs in over 80% of the female population, with much fewer occurrences in men.

There are a number of different factors that cause cellulite. Excess estrogen, caused by hormonal imbalances or excess weight, can be a factor in cellulite production. Another hormone tied to cellulite is insulin. Imbalanced blood glucose levels found in people such as diabetics and pre-diabetics can cause cellulite. Stress also plays a huge roll in the development of cellulite.

Other factors that can cause cellulite are genetic predispositions, your sex, your race, underlying medical conditions, and your lifestyle. Scientists argue that there may be no cure for cellulite, but we can battle its appearance.

“Everyone has strands of connective tissue that separate fat cells into compartments and connect fat to skin. In women, these fibers form a honeycomb-shaped pattern, so any increase of fat tends to bulge out like stuffing in a mattress. You see less cellulite in men because their fibers run horizontally, forming a criss-cross pattern that prevents bulging or dimpling.”

“Though cellulite can pop up any time, it is true that cellulite does seem to appear out of nowhere and get worse with age. That’s because our tissues change. Those strands of connective tissue thicken with age, and our skin gets thinner, making cellulite more noticeable. More importantly, we gain fat with age. The average woman loses 5 lb of muscle and replaces it with about 15 lb of fat every decade of her adult life.”

Source: Target Cellulite



*Exercises for Cellulite:

  • Side to Side

Muscles worked: Quadriceps, abductors, adductors, hamstrings, and glutes. 

  • All-Fours Kickback

Muscles worked: Gluteal muscles. Wear ankle weights to intensify the workout.

  • Lying Inner-Leg Lift

Muscles worked: Inner thighs

  • Squat and Side Lift

Muscles worked: Glutes, hamstrings, quadriceps, hip flexors, and abductors.

  • V-Leg Pull

Muscles worked: Outer thighs

  • One-Legged Lunge

Muscles worked: Glutes, quadriceps, and hamstrings


  • Butt Kicks

Muscles worked: Glutes, lower back, hamstring 

  • Squats with Weights

Muscles Worked: Thighs, inner-thighs, glutes

*Dry Rubbing


“When we’d heard dry skin brushing was an effective method for reducing cellulite, we knew we had to include it in our anti-cellulite road test. Sure enough, it was indeed one of the more succesful ways to smooth away less-than-perfect spots on your legs. But the more we looked into it, the more benefits we learned this relatively simple routine had to offer. Not only does it buff away dead skin, but it’s fantastic at boosting circulation and lymphatic drainage, and ultimately ridding the body of toxins. Your skin is your biggest organ, after all.”

“Dry skin brushing effectively opens up the pores on your skin. This is something you can — and should — be doing daily, even twice a day. Your skin should be dry, so the ideal time is in the shower before you turn on the water. Just a reminder, don’t get the brush wet.”

“You should only brush towards the heart. Making long sweeps, avoid back and forth, scrubbing and circular motions. Start at your feet, moving up the legs on both sides, then work from the arms toward your chest. On your stomach, direct the brush counterclockwise. And, don’t brush too hard: Skin should be stimulated and invigorated but not irritated or red.”

Benefits: “In addition to sloughing away dry skin on areas like knees, elbows and ankles, body brushing promotes tighter skin, cell renewal and blood flow. This also helps the lymphatic system release toxins and aids in digestion and kidney function. You’ll also notice a glowy, smooth complexion. We love it because it’s one of the easiest, cheapest and most effective things we can do for promoting healthy skin.”

Source: Anti-Cellulite

  • Homemade Treatments






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When to Eat

When to Eat


The old saying, “3 square meals a day” is old and done with. But how often should we eat anyways? Everyone should know what hours are most appropriate for you to eat your breakfast, lunch, dinner and snacks. If you’re not sure when is the right time for each meal, this chart will show you exactly what you need to know. It also indicates what foods are best with that particular hour. 


Do you know just how many or how little calories you should consume at each meal? Well neither did I until I read this daily calorie intake chart. It is based on a 1,200 calories diet, not 2,000 calories. So make any necessary changes if you intake more than 1,200 calories per day.  

  • Here’s a fun cheat sheet to help you find what to eat at any hour


“Certainly what we eat has an enormous impact on our health and weight status. But did you know that when and how we eat also make a huge difference? Eating at the appropriate times throughout the day will help to maximize fat burning and keep hunger at bay.”


“Aim to eat every 3 to 4 hours. Most people eat three meals and one snack, while others may prefer four smaller meals; you’re free to find the combination that works best for you. Timing your meals in this way will improve your fat loss by preventing excess insulin, allowing leptin to work its magic on appetite control and metabolism, and by balancing the stress hormone cortisol. You should also enjoy your meals at the same time every day.”

“Eat within 1 hour of rising. Your mom was also right when she told you breakfast was the most important meal of the day. When you skip breakfast, you lose its stimulating benefits on your metabolic rate. You also become more likely to eat unbalanced meals, more calories, and larger amounts of saturated fat throughout the day. Plenty of research shows that those of us who skip breakfast are actually heavier. Missing out on a healthy morning meal also increases stress hormones.”


“Never eat within 3 hours of bedtime. Eating too close to bedtime raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release. All these factors interfere with the quality of your sleep and the natural fat-burning benefits of a good night’s rest. Furthermore, sleep deprivation leads to more cravings and a greater likelihood of overeating the next day.”

“If you must eat before bed, opt for a light meal or snack that’s high in protein and low in carbohydrates and fat, such as a protein shake made with berries and water, salad with grilled chicken, or a shrimp and veggie stir-fry.”


“Start the day with protein. For better appetite control throughout the day, try combining your starchy carbs at lunch, dinner, or after your workouts rather than at breakfast. Stick to eggs or whey protein smoothies for breakfast and you’ll eat less throughout the day.”


“Always eat within 45 minutes of finishing your workout. This meal or snack is the only one of the day that should not contain much fat and should be higher in carbohydrates. For example, have a smoothie made with juice, fruit, and protein powder, but no flaxseeds or oil.”



Source: Best Time to Eat

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Boost Your Metabolism 

Boost Your Metabolism

One of my 2017 resolutions was to start boosting my metabolism by working out correctly to help boost it, eat the right foods, and stay healthy. How many of you have that same type of resolution. Down below I have collected the best charts and pictures that will help you get on track and stay there. 


There are so many ways to help your body lose weight or just get healthier by boosting your metabolism. There are foods, exercises, drinks and more at your fingertips, ready to help you boost your metabolism in 2017. 


“Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism can be conveniently divided into two categories:”

“Catabolism – the breakdown of molecules to obtain energy.”

Anabolism – the synthesis of all compounds needed by the cells.”


“Metabolism is closely linked to nutrition and the availability of nutrients. Bioenergetics is a term which describes the biochemical or metabolic pathways by which the cell ultimately obtains energy. Energy formation is one of the vital components of metabolism.”

Source: Metabolism


Here is an example of an excellent workout for boosting metabolisms. 


What not have a smoothie to help start-kick your metabolism in the mornings. 



Try this app, that is free that will keep track of what you eat and more! This could be a game changer for some of you. Good luck!

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ADHD Foods – The Good and the Bad

ADHD Foods – The Good and the Bad


I have ADHD, so trying to focus and be alert is quite a chore for me. I do take medication, which helps me tremendously, but I also like to learn about all-natural ways to heal, so I don’t have to 100% rely on my medicine. Having ADHD is a real struggle sometimes. I also teach dance to children, and also Ballroom to adults. So, when I am teaching a class, my brain must be completely focused and on stay on track with what I teach. I normally do not have problems with my ADHD during work, but there are definitely days when the kids are full of energy and it becomes hard to grab their attention. Those days, I definitely can struggle with my concentration (what was I last teaching?) and sometimes have to take a mental break for a moment to get it together. So, for those reasons, you can see why some extra nutrition is a good call. Her is a quote I found to be moving. I hope you enjoy. 

“What does the food you eat have to do with how your brain functions? Turns out an awful lot. While we’ve always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. Yes, brain foods matter (especially for our gray matter).”

“Plus, brain foods rich in antioxidants, good fats, vitamins and minerals provide energy and aid in protecting against brain diseases. So when we focus on giving our bodies whole, nutritious foods benefiting both the gut and the brain, we’re actually benefiting our minds and bodies while keeping them both in tip-top shape.”



Source: Foods to Boost Focus and Memory

“A well-rounded diet can have a powerful, positive effect on your cognition, mood, memory, and behavior. The wrong diet can aggrevate ADHD symptoms. Here’s what you should (and absolutely should not) be eating to help your brain and body.”

  • Following an ADHD diet rich in protein and vitamins can help control symptoms of attention deficit. But only if you avoid sugar, artifical flavors, and common allergens as well.

“For years, doctors have speculated that certain foods may have something to do with ADHD. Although much research has been done on the subject, it’s still not believed that food actually causes ADHD. What some foods do seem to do, however, is worsen ADHD symptoms or affect behavior that mimics the signs of ADHD in children. “Excessive caffeine and excessive use of fast foods and other foods of poor nutritional value can cause kids to display behavior that might be confused with ADHD,” said Frank Barnhill, MD, an expert on ADHD and the author of “Mistaken for ADHD.” Read on for a list of foods that have been linked with ADHD symptoms.”


“Candy is loaded with sugar and artificial colors, which is a bad combination when it comes to children with ADHD who often need to follow an ADHD diet. Both of these common ingredients have been shown to promote ADHD symptoms — namely hyperactivity — in studies.”



“If you have ADHD, consider eliminating soda. (And even if you don’t have ADHD, saying no to soda is a good idea anyway.) These sweet drinks often have many of the same sugars and sweeteners that make candy a bad idea for kids on the ADHD diet. Soda also has other ingredients that worsen ADHD symptoms, such as high-fructose corn syrup and caffeine. “Excessive sugar and caffeine intake both cause symptoms of hyperactivity and easy distractibility,” said Dr. Barnhill. One 2013 study also found that 5-year-old children who drank sodas were more likely to show aggression and social withdrawal.”



“Eating fish and other seafood with trace amounts of mercury can exacerbate ADHD symptoms in the long term. Some of the worst culprits are shark, king mackerel, swordfish, and tilefish. “Mercury, like cellulose, is extremely hard to digest and can accumulate in the brain over time,” explained Ali. “This can lead to hyperactivity.” Talk to your doctor or ADHD nutritionist about the best types of fish to include in your ADHD diet.”


“Energy drinks are becoming increasingly popular among kids, especially teens. Unfortunately, they also have a veritable treasure trove of ingredients that can worsen ADHD symptoms: sugar, artificial sweeteners, artificial colors, caffeine, and other stimulants. “Energy drinks are high on the list of things that cause teens to display behaviors mimicking ADHD,” said Barnhill. They have no place in a healthy ADHD diet.”



Source: Terrible Foods For ADHD

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Food for Depression

Food for Depression 



It is January, and now officially winter everywhere. Since I live in Florida, our cold is just arriving for its short while. During the winter months people are much more likely to become depressed. People can become depressed from the cold weather, the cloudy skies, staying warm with layers of clothes, your monotonous job. There are endless reasons why someone could get down and feel a little depressed. The good news is, there are so many ways to fight depression with food, eating the right kind. Here are two examples of foods to eat to feel less sad and lessen depression. 


If you are in need of a pick-me-up, or a mood booster, here are foods for a brighter mood. Boosting your mood can elavate you to another level. They can turn that frown upside down… if you let them. 


What is it in our bodies that keep us happy? Do you know? This chart shows what you need to eat to keep a happy brain. 


In our brains we have 4 chemicals that keep us regulated and happy. Without them, even having one low can cause you to feel fatigue and create anxiety, up to depression. So learn these four chemicals and feed your brain. 





Along side depression is stress and anxiety. There are so many foods that can help you ease your stress, and lessen anxiety. I have struggled with anxiety for over a decade now, and I have come to learn that I act nicer and feel happier when I have these foods in my body. 



So stay healthy and happy this winter season. Eat the right foods, supplements and vitamins, whatever it calls for to keep a happy brain, and help stay away from depression. Along with alleviating depression. 

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Bipolar Disorder and Foods to Avoid

Bipolar Disorder and Foods to Avoid

“If you or a loved has bipolar disorder, you know how important it is to manage mood episodes with bipolar medications and healthy lifestyle habits. But did you also know that certain foods and dietary supplements might play a role in helping — or hindering — people with bipolar disorder.”



There is no specific bipolar diet. Nevertheless, it is important to make wise dietary choices that will help you maintain a healthy weight and stay well. These choices include:”


“Avoiding the “Western” style diet that’s rich in red meats, saturated fats and trans fats, and simple carbohydrates. This eating style is linked to a higher risk for obesity, type 2 diabetes, and heart disease. Eating less saturated fats and simple carbohydrates can help overall health but does not directly affect the symptoms of bipolar disorder.”


“Eating a balance of protective, nutrient-dense foods. These foods include fresh fruits, vegetables, legumes, whole grains, lean meats, cold-water fish, eggs, low-fat dairy, soy products, and nuts and seeds. These foods provide the levels of nutrients necessary to maintain good health and prevent disease, in general.”

“Watching caloric intake and exercising regularly to maintain a healthy weight. Some findings show that those with bipolar disorder may have a greater risk for being overweight or obese. Talk to your doctor about ways to avoid weight gain when taking bipolar medications.”




Does Fish Oil Improve Mood With Bipolar Disorder?

“The American Heart Association (AHA) recommends eating fatty fish at least two times a week. Good choices include:”

  • Albacore tuna
  • Herring
  • Mackerel
  • Salmon
  • Trout







“If you do not like fish, the AHA recommends taking 0.5 to 1.8 grams of fish oil per day as supplements. That way you will get enough dietary omega-3 fatty acids (EPA and DHA).”

“Fish oil can help keep your heart healthy. But some experts also believe that fish oil might play a role in brain function and behavior. While studies of omega-3 fatty acids for mood symptoms are not conclusive, some experts believe that they may be helpful in some people with bipolar disorder, particularly if they have a higher risk of cardiovascular disease or high triglycerides.”



“Some research suggests that getting more omega-3 fatty acids found in fish oil is linked to greater volume in areas of the brain. In particular, these areas are related to mood and behavior. In one study of 75 patients, one of the benefits of omega-3 fatty acids was decreasing depression in bipolar disorder.”


Which Foods Should I Avoid if I Have Bipolar Disorder?

Some general dietary recommendations for treating bipolar disorder include:

“Getting only moderate amounts of caffeine and not stopping caffeine use abruptly.”

“Avoiding high-fat meals to lower the risk for obesity.”


“Watching your salt if you have high blood pressure but not skimping on salt if you are being prescribed lithium (low salt intake can cause higher levels of lithium in the blood).”

“Following your doctor’s instructions to stay away from foods that may affect your specific bipolar medication, if any.”



“In addition, you need to be wary of natural dietary supplements that can cause a drug-herb interaction.”




“Avoiding too much caffeine may be helpful for getting good sleep, which is especially important for people with bipolar disorder. When someone with bipolar disorder is feeling depressed, extra caffeine may temporarily cause a boost in energy, and possibly mood. The problem is that caffeine can disrupt sleep. Caffeine can also cause nervousness, heart palpitations, and headaches, worsen high blood pressure, or cause irritation in the stomach or esophagus in people that have acid reflux.”


“In addition to lowering caffeine, it’s important to avoid high-fat meals with some bipolar medications. High-fat meals may delay the time it takes for some bipolar medications to be absorbed into your system. Talk to your doctor about your medications and necessary dietary changes.”



“If you take MAO inhibitors (a certain class of antidepressant that includes Emsam, Nardil, and Parnate), it’s important to avoid tyramine-containing foods. These foods can cause severe hypertension in people taking MAO inhibitors. Some foods high in tyramine are:”

  • Overly ripe bananas and banana peels
  • Tap beer
  • Fermented cheese
  • Aged meats
  • Some wines, such as Chianti
  • Soy sauce in high quantities







“Your doctor can give you a list of foods to avoid if you take these drugs.”

“Also, avoid taking natural dietary supplements if you are taking bipolar medications. Supplements such as St. John’s wort and SAM-e are touted to treat moderate depression. A few studies show benefit for some people with depression. But these natural therapies can interact with antidepressants and other bipolar medications. Discuss any natural dietary supplement with your doctor to make sure it is safe.”
What About Alcohol and Bipolar Disorder?

“Instructions for most psychiatric medications warn users not to drink alcohol, but people with bipolar disorder frequently abuse alcohol and other drugs. The abuse is possibly an attempt to self-medicate or to treat their disturbing mood symptoms, and they may also cause mood symptoms that can mimic those of bipolar disorder.”

“Alcohol is a depressant. That’s why many people use it as a tranquilizer at the end of a hard day or as an assist for tense social situations. While some patients stop drinking when they are depressed, it is more common that someone with bipolar disorder drinks during low moods. According to the National Institute of Mental Health, people with bipolar disorder are five times more likely to develop alcohol misuse and dependence than the rest of the population.”



“The link between bipolar disorder and substance abuse is well established. Alcohol is a leading trigger of depressive episodes in many people who are vulnerable to depression or bipolar disorder. About 15% of all adults who have a psychiatric illness in any given year also experience a substance use disorder at the same time. Substance use disorders can seriously disrupt efforts to treat bipolar disorder and often may require their own forms of treatment.”



Can I Drink Grapefruit Juice While on Bipolar Drugs?

“Be careful. Talk to your doctor or pharmacist about eating grapefruit or drinking grapefruit juice with your bipolar medication. Grapefruit juice may increase the blood levels of many psychiatric medications that are used in bipolar disorder. These include some antidepressants (such as Zoloft or Luvox), the anti-anxiety drug Buspar, certain anticonvulsants (such as Tegretol), some antipsychotics (such as Latuda, Seroquel or Geodon), stimulants (such as Adderall or Dexedrine), and many sedative-hypnotics (benzodiazepines), such as Klonopin, Xanax, Valium, and Ativan, which could cause excessive drowsiness, mental impairment and even toxicity.”



Should I Take Bipolar Medication With or Without Food?

“Each bipolar medication is different. So talk with your doctor or pharmacist before taking the first dose. Some bipolar drugs can be taken with or without food. Others (such as Latuda or Geodon) are better absorbed into your system when taken with food or are less effective if taken with food (such as Saphris). Your doctor or pharmacist can pull the latest recommendations on taking the bipolar medication so you can safely take the medicine and get the full benefit of the drug.”




Source: Bipolar Disorder and Foods to Avoid

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6 Tips for Finding Happiness, Peace, and Good Mental Health

6 Tips for Finding Happiness, Peace, and Good Mental Health


“Sometimes life can throw us so many challenges, everything can start to feel overwhelming. It isn’t always easy to find the positive among the negative and keep smiling, and that’s OK. The good news is that there’s hope. There are countless ways to find the joy in life if you know how. Here are a few tips for finding inner peace and happiness:”

  • Play to your strengths

“When we’re feeling down we tend to focus on the negative, often on our own personal weaknesses. Don’t! Consciously identify your strengths and build on them. Maybe you wouldn’t be able to run a major corporation, but you’re a star at running your kitchen as head chef. That would make you an excellent candidate to help out at a local community kitchen — you’d have the chance to excel at something you enjoy and for an amazing cause. Find rewarding ways to use your abilities and you can build your self-confidence and happiness.”

  • Get outside

“Getting back to nature can do wonders for the human spirit. Make it a point to spend a little time outside each day, even if it’s only for a 15-minute walk. Better yet, break out of the ordinary, everyday, and take a day or weekend to visit a wildlife reserve, nature trail, or national landmark to completely immerse yourself in the natural world. It can be humbling to stand in the enormity of wilderness, and sometimes offers greatly-needed perspective.”


  • Be positive but realistic

“Practicing “realistic optimism” can be an effective way to keep positive without giving ourselves unrealistic expectations and setting us up for disappointment. Sometimes constant positive thinking is counterproductive, giving us the false idea that if we simply tell ourselves something, it will eventually happen. The truth is, some things are beyond your control. Good or bad, some things happen because they just do and others will never happen no matter how positive we stay. Brace yourself for the possibility that things could go wrong, but instead of being frustrated focus on how you’ll overcome it and move forward.”

  • Focus on the present

“Don’t let me scare you off, but here’s a fact: there are an infinite amount of things that could go wrong at your business dinner tonight or on your date next Thursday. But why worry about the future right now? Is fretting over the possibilities going to make any of them less likely to happen? Not a chance. So instead, keep your mind on the present moment because there are quite a few things you can do and control right now. For example, right now you can make sure you get your work done so you have plenty of time to prepare for your presentation. Right now you can grab some floss and get to work so that you have a charming smile for next week’s hot date. Focus on the present, and you’ll feel more in control.”



  • Get some exercise

“A sound mind requires a sound body, so keep yours in shape. Get your heart pumping with some exercise at least a few times a week. Seek daily opportunities to stay active — taking the stairs instead of the lift is an easy one — and do so with others when possible. Swimming in particular can boost your mood and even help manage depression. But even taking a 20-minute stroll around the neighborhood can be a great way to clear your mind and keep you fit.”



  • Communicate

“Relationships of every kind depend on clear, consistent communication. But being a strong communicator isn’t a skill that all of us have, and struggles with it can cause problems at home, work, and within our circle of friends. Be straightforward and say what you want to say; don’t talk around it. Be tactful, but if you aren’t happy about something, speak up! Whether it’s an unreasonable workload at the office or an argument with your spouse that’s still bothering you, find a way to calmly, reasonably approach your intended audience and talk to them about a solution. You may often find situations turn out in your favor: your boss genuinely didn’t realize he was overloading you and stops, for example.”


Source: dailycupofyoga.com

Here are some food tips on what foods to eat to make you more happy: 


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Calico Squash Casserole

Calico Squash Casserole


It’s September and fall is finally here. Even if it still feels like summer here in Florida. But a way you can feel more like fall is here, cook yourself a casserole. My favorite is squash casserole. Hands down! This Calico Squash Casserole is very close to what I make for Thanksgiving. But fall is the season of casseroles. So make one tonight or soon for you and your family!

TOTAL TIME: Prep: 20 min. Bake: 30 min.

MAKES:8 servings

Ingredients:

  • 2 cups sliced yellow summer squash (1/4 inch thick)
  • 1 cup sliced zucchini (1/4 inch thick)
  • 1 medium onion, chopped
  • 1/4 cup sliced green onions
  • 1 cup water
  • 1 teaspoon salt, divided
  • 2 cups crushed butter-flavored crackers
  • 1/2 cup butter, melted
  • 1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted
  • 1 can (8 ounces) sliced water chestnuts, drained
  • 1 large carrot, shredded
  • 1/2 cup mayonnaise
  • 1 jar (2 ounces) diced pimientos, drained
  • 1 teaspoon rubbed sage
  • 1/2 teaspoon white pepper
  • 1 cup (4 ounces) shredded sharp cheddar cheese

Source: Calico Squash Casserole

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Workout to Lose 10 Pounds in a Week

Lose 10 Pounds in a Week!

Looking to lose a little weight, quickly. Most of the time that is hard to do, but with these easy tips you can guarantee at least a few pounds will come off with ease.

*Before Breakfast

*Breakfast




*Lunch



*Snack




*Dinner




*After Dinner



Dose tea from 6:00 pm until bedtime. Do not drink a liter of water before bed! 

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March Workouts and More!

  
This March, get fit as spring comes around the corner and summer will be here before we know it! Here are a few workouts that have a new exercise everyday. There is even a food calendar that can help you stay on track by eating healthy!

  


31-Yoga Challenge. A challenge for each day!
  
 
March Madness Challenge 
  
  

Six-Pack March

  
  

  

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Food for the Bipolar Brain

food 1

Action Plan for Bipolar Disorder

Up your intake of essential omega-3 fats

“This means eating fish at least twice a week, seeds on most days and supplementing omega-3 fish oils. The best fish for EPA, the type of omega-3 fat that’s linked with improving mood, are:”

tuna

“Mackerel (1,400mg per 100g/3oz) Herring/kipper (1,000mg) Sardines (1,000mg),fresh tuna (900mg), Anchovy (900mg), Salmon (800mg),Trout (500mg). Tuna, being high in mercury is best eaten not more than three times a month.”

omega

“The best seeds are flax seeds and pumpkin seeds. Flax seeds are so small they are best ground and sprinkled on cereal. Alternatively, use flax seed oil, for example in salad dressings. While technically providing omega-3 only about 5% of the type of omega-3 (alpha linolenic acid) in these seeds is converted in your body into EPA.”

“When supplementing omega 3 fish oils you are aiming for about 1,000mg of EPA a day for a mood balancing effect. That means supplementing a concentrated omega-3 Fish Oil capsule providing 500mg, once or twice a day and eating a serving of any of the above fish three times a week.”

 

Avoid or reduce caffeine, sugar, refined carbohydrates and alcohol

“Eat a diet that will stabilise your blood sugar (known as a Low GL diet). This means avoiding sugar and refined carbohydrates, eating at regular intervals, including protein with every meal and snack. Avoid strong stimulants such as coffee, tea and energy drinks and drink mild stimulants such as green tea only occasionally. Keep alcohol to a minimum, for example, one unit per day, three to four times per week.”

low gl

low gl 2

Consider supplementing magnesium

“Foods high in magnesium are: whole grains, legumes and especially dark green leafy vegetables. Pumpkin seeds and salmon also have magnesium. It is worth supplementing magnesium, particularly if you have some of the other indications of insufficiency. Try 400mg daily. Magnesium works in conjunction with many other nutrients so an all-round multi-vitamin and mineral formula is a good idea if you are not managing a fantastically healthy diet.”

magnesium-rich

 

 

 

Foods to Prevent Alzheimer’s Disease 

 
Foods that Prevent
 

“Alzheimer’s disease often begins with what appears to be simple forgetfulness, but it wreaks much more havoc over time, destroying speech, comprehension, and coordination and causing restlessness and dramatic mood swings. One in three people over the age of 80 will be its victim, and most of us sit back and hope we won’t be one of them. The right diet may delay the onset of the disease or lower your risk by as much as 40%. So, isn’t a diet change worth it?”


So what are these amazing foods for your brain? Well…

1. Omega-3 Fatty Acids

“Eating fatty fish like salmon, herring or white tuna once a week may slow cognitive decline by 10%. Omega-3 fatty acids, especially the type known as DHA, found in fatty fish are the key.”

  • Walnuts
  • Flax Seeds
  • Olive Oil

The three items above counter inflammation, which may contribute to protein build-up in the brain.


2. Foods Rich in Vitamin C and E

“The by-product of all of the chemical reactions in our busy brains are free radicals, unstable molecules that damage cells, possibly speeding up mental decline. Foods that contain antioxidants neutralize those free radicals, “mopping up” the “pollution” in your brain.”

“Research on the dietary habits of large groups of people has found that eating plenty of foods rich in vitamin C (like red peppers, currants, broccoli, and strawberries) and vitamin E (like olive oil and almonds) may reduce the risk of developing Alzheimer’s.”

“In a study conducted by researchers at the Rush Institute for Healthy Aging at Rush-Presbyterian-St. Luke’s Medical Center in Chicago, people who consumed the most vitamin E from foods (averaging 11.4 IU) had a risk of Alzheimer’s that was a whopping 67 percent lower than that of people who got the least (averaging 6.2 IU).”

“The effect of supplements is less clear, possibly because they tend to be taken in high-dose increments, unlike food that’s eaten over a lifetime. Foods also contain all forms of vitamin E, whereas supplements typically contain only one type, alpha-tocopherol. The different forms of vitamin E neutralize different forms of free radicals.”

 

3. Foods and Beverages High in Flavonoids

“To defend themselves from solar radiation and hungry herbivores, plants have created an arsenal of protective chemicals called polyphenols. Flavonoids are among the toughest of these, and they also fall into the antioxidant category.”

“Flavonoid-rich fruits include apples, blueberries, cranberries, and grapefruit. Vegetables that boast flavonoids include asparagus, Brussels sprouts, cabbage, garlic, kale, kohlrabi, kidney and lima beans, onions, peas, and spinach. One study found that people who drank fruit and vegetable juices such as orange, apple, or tomato three times a week were less likely to develop Alzheimer’s disease. An animal study showed that pomegranate juice halved the risk of Alzheimer’s disease in rats. Other studies show that the more flavonoids a person eats, the lower the likelihood of developing dementia.”

4. Curry Powder
“Cooks in India and other countries use curry abundantly, and the incidence of Alzheimer’s is lower in these places than in many Western nations. Curry could be one of the reasons. A prime ingredient in curry powder is turmeric, which contains curcumin (which gives curry its yellow color).”

“Studies have shown that people who consumed the highest amounts of curried foods actually have better brain performance. Autopsies on the brains of Alzheimer’s patients have revealed thick clumps of a protein called amyloid. In lab and animal studies, researchers have found that curcumin is a potent antioxidant, anti-inflammatory, and anti-amyloid compound. It binds to amyloid proteins and prevents them from grouping together to form plaque, so it may be that curcumin offers a triple blow to Alzheimer’s disease.”

5. Foods High in Folate
“Doctors have known for years that deficiency of certain B vitamins, particularly folate, can make it difficult to perform some cognitive tasks. New evidence shows that even slightly low levels can have a similar effect because folate, along with vitamins B6 and B12, helps to keep homocysteine levels in check. This amino acid impairs brain function and can dramatically increase a person’s risk of Alzheimer’s disease (as well as heart disease). The good news is that folate from foods like dark leafy greens and dried beans may slow cognitive decline.”

6. Wine
“One French study showed that drinking three 125-millilitre (4-ounce) glasses of wine per day reduced the risk of Alzheimer’s disease by a whopping 75 percent. Cheers to that!”

 

 

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Can You Curb Anger???

Eat Away Your Anger

“Ever wonder which foods are best for reducing anger? Freeing inhibitions? Fighting anxiety and sadness? Food & Life prescribes the following…”

Food That Help Reduce Anger

Mollusks, oysters, clams, scallops, mussels; grains (sweet rice); vegetables (fennel, celery — also useful for high blood pressure — purple cabbage); black berries, black soy beans; mung beans; pecans, hazelnuts and coconuts; certain fish (carp, freshwater eels, sardines, herring, anchovies); egg whites (they may be added to soup); black sesame seeds, sunflower seeds and flaxseeds.”


Foods To Fight Anxiety And Sadness

“Radish, turnips, lotus root, carrots, certain fruits (orange, pear—especially Asian pear— quince, persimmon, almonds, pine nuts), small white beans, millet, trout and carp, sea bass.”


Foods To Fight Fear

Certain vegetables (zucchini, endive), mushrooms, seaweed, certain fruits (chestnuts, melon, watermelon, tropical fruits), legumes (black beans, black-eyes peas), shellfish, mussels, certain fish (catfish, shark, grouper), sesame seeds.”


Foods For Fighting The Cold Or Overcoming Pain

“(For instance, menstrual cramps): strong-flavored vegetables (garlic, onions, green onions), aromatic herbs, (parsley, chives), certain fruits (plums, cherries)”





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Boost that Metabolism!



You’ve probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?”

“It’s true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body’s basic energy needs, it’s your food and beverage intake and your physical activity that ultimately determine how much you weigh.”



The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism. Several factors determine your individual basal metabolic rate, including:”

  • Your body size and composition.The bodies of people who are larger or have more muscle burn more calories, even at rest.
  • Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
  • Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.
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10 Power Foods To Keep You Healthy

Superfoods to Make You Healthier

Keep these foods on hand for quick, nutritious meals you can whip up at a moment’s notice. Eat these every week, and bring on the good health!

BOK CHOY
“Get more than 50% of your day’s recommended dose of vitamin C in 1 cooked cup of this Asian-cooking mainstay.”

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BARELY
“This hearty grain is a top source of beta-glucan, the same cholesterol-lowering fiber found in oats.”

BABY SPINACH
“Two cups of this leafy green pack more than 3 times your daily recommended dose of bone-friendly vitamin K.”

BLACK BEANS
“The plant chemicals that give black beans their dark hue may also reduce your risk of breast cancer.”

CANNED SALMON
“Low-mercury, omega-3-rich canned salmon is now also available in pouches, making it one of the easiest ways to rack up one of your two weekly servings of fish. Plus, you’ll pack in the protein while you’re at it.”

CHIA SEEDS
“With 5,000 mg of alpha-linolenic acid (ALA) per ounce, getting your omega-3s has never been easier.”

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CITRUS
“Available year-round, citrus fruits dish up cancer-fighting flavonoids that lower your odds of lung, stomach, colon, and breast cancers. Make the most of your fruit with these.”

KEFIR
“The probiotics in this dairy drink support your gut health while serving up at least 40% of your day’s energizing riboflavin and vitamin B12.”

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LOW SODIUM VEGETABLE JUICE
“A healthy shortcut on especially busy weeks, these genius juices pack vitamin C, potassium, vitamin A, beta-carotene, lycopene, and fiber.”

TOMATO SAUCE
“Meet America’s most popular (and easiest) source of lycopene, an antioxidant that helps protect your skin from sun damage and may also fight cancer.”

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