If you’re ready to get some fresh air and a good workout, bike riding is a good option. Its really a good low impact exercise that’s not so hard on your knees and joints.  One of the most beneficial things about bike riding is that it works several muscle groups at the same time, which burns calories. Just 30 minutes of riding your bike can help you lose weight, especially if you add an interval workout to your riding time. Getting outside and getting some fresh air is good and just going on a nice stroll through the park is a stress reliever. So get that bike out, get some cardio in, and clear your mind all at the same time.

Soybeans are a nutritious and versatile food that makes a good addition to a well-balanced diet. They are high in protein, rich in complex carbohydrates and provide a good source of fiber. Soy isoflavones are types of plant-derived phytoestrogens. Phytoestrogens are compounds that exhibit estrogenic activity.  For women, research have shown possible health benefits to adding soy to your diet. Check out some of the benefits below.

• May help ease menopausal symptoms and balance hormones in women when incorporated into the diet or taken as a dietary supplement.

• May help ease multiple PCOS symptoms, according to research published in the Journal of Human Nutrition and Dietetics. In the study, consuming a diet that included about 35 percent soy protein significantly lowered testosterone, triglycerides and weight and greatly improved blood sugar control.

• Reduces fatigue in middle-aged women going through menopause.

This low carb meal gets you a decent amount of protein, vitamin A and C. There’s nothing tastier than fresh red, yellow, and orange bell peppers (not really a fan of green peppers). The filling for these low-carb Mexican stuffed peppers is made with ground beef. I’ve made these before with ground turkey, chicken, and Boca veggie ground crumbles and all were good.  

Follow the link for the full recipe…..https://www.healthyseasonalrecipes.com/low-carb-mexican-stuffed-peppers/

 Whey protein: Quickly absorbed, dairy based. Contains all the essential amino acids (essential amino acids cannot be made by the body. As a result, they must come from food).

 Casein protein: Slowly absorbed, dairy based. Contains all essential amino acids.

 Soy protein: Plant-based and contains all essential amino acids. Also contains soy isoflavones (may help ease menopausal symptoms and balance hormones in women when incorporated into the diet or taken as a dietary supplement).

 Hemp protein: Plant-based and high in omega-3 and omega-6 fats, but low in the essential amino acid lysine.

 Rice protein: Plant-based and low in the essential amino acid lysine.

 Pea protein: Plant-based and low in the non-essential amino acids (nonessential means that our bodies produce an amino acid, even if we do not get it from the food we eat) cystine and methionine.

Some brands on the market contain a mix of different types of protein powder. For example, many plant-based brands combine types to complement each other’s amino acid profile.

Protein shakes are drinks made by mixing protein powder with milk or water. There are also pre-mixed protein shakes such as Premier Protein. The powders and shakes come in many different flavors. I personally prefer vanilla since I can add to it to create whatever flavor I want that morning. My go to is adding ice, peanut butter, and a banana to boost the amount of protein and potassium. Try not to add too much of a good thing (or bad) so that you are not adding too many calories or sugar to your shake. If you are using a powder protein, use water instead milk and a spoon full of peanut butter (not half a jar) will keep you in a safe calorie range. When adding fruit, make it convenient by cutting up fresh fruit (bananas, strawberries, peaches etc.), put them in Ziplock bags, and freeze them. Protein shakes can come in handy especially when access to quality high-protein foods is limited.

If you been kicking butt with your workouts and meeting your goals, treat yourself. Treating yourself doesn’t have to involve eating food. Along with meeting your goals, set up a non-food reward system for yourself. For example, you have 3 weight loss goals to meet.

Goal #1 accomplished: Get a manicure and/or pedicure.

Goal #2 accomplished: Take a hot bubble bath with Epsom salts and lavender oil. Light candles and play spa music.

Goal #3 accomplished: Get a massage.

So, keep yourself going ,set more goals, and enjoy your zero calorie rewards.

Did you know that smaller activities throughout the day can help you reach your healthy living goals? Try to shoot for 60 minutes or 10,000 steps a day to establish an active lifestyle. Changes like taking the stairs instead of the elevator and parking your car further away makes a difference. Got an hour for lunch? Set 15 minutes to the side so that you can get a walk in after eating. Need a little motivation? Track your steps so that you can see your process. If you can’t make your 10,000 steps, set small goals for yourself to reach it daily. Even if you don’t have a smartwatch, you can get a pedometer to clip to your waist for about $15-$20 or you can use your mobile phone to track your steps.

When its hot and humid outside, your body loses a lot of water. If you’re feeling light-headed, tired, or you have a headache on this hot summer day, you probably haven’t had enough water. Avoid getting dehydrated and sip on water throughout the day…..even if you are not thirsty.

Roasted Red Pepper Mozzarella and Basil Stuffed Chicken

INGREDIENTS
4 Chicken breasts boneless and skinless
8 ounces Fresh mozzarella cheese ; sliced into 8 slices
1 12 oz jar Roasted Red Peppers ; sliced into 1 inch pieces
1 bunch Basil fresh ; whole leaves
1/4 cup Parmesan cheese grated
1 tablespoon Italian seasoning
Salt & pepper ; for seasoning

INSTRUCTIONS
Preheat oven to 400 degrees. Grease a 9 x 12 casserole dish. Butterfly chicken breasts by slicing into the long side of the breast, stopping just about 1/4 of an inch from the opposite side. Lay chicken breast in casserole dish opened up. Sprinkle the exposed insides of the chicken breast with 1/2 of the Italian seasoning and salt and pepper. Stack the roasted red pepper, basil, and 1 slice of the mozzarella on the bottom side of the chicken. Fold the top flap of the chicken over, tucking in the mozzarella, basil and roasted red pepper as necessary. Sprinkle with the remaining Italian seasoning. Bake chicken for 30-40 minutes (until chicken is no longer pink). Pull chicken out of oven and turn the oven to a high broil. Top chicken with remaining mozzarella slices and sprinkle with Parmesan cheese. Broil until cheese is browned and bubbly, about 5 minutes.

I remember how my grandmother use to work on her garden from sun up to sun down. Let me tell you, she was in great shape. If you are hauling mulch, spreading soil, raking leaves, or pulling weeds, you’re guaranteed to sweat….a lot. Doing yard work works all your major muscle groups. Even something as simple as planting flowers involves squatting, which engages your legs for support, your core muscles for balance, and your arms and shoulders for digging. Even something as simple as mowing your grass with a walk behind lawn mower requires walking and pushing. So if you can’t make it to the gym, get outside and do some yard work……a workout is a workout no matter how you get it.

If you don’t have a mask, waiting on a order, or don’t have the money to purchase one….The CDC website has several step-by-step options on how to make your own. They also provide some important tips about face mask. According to the CDC, cloth face coverings should not be placed on young children under age 2, anyone who has trouble breathing, or is unconscious, incapacitated or otherwise unable to remove the mask without assistance.

https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/diy-cloth-face-coverings.html

Having a treadmill, elliptical, or stationary bike at home is all about convenience. Do your research and be sure to purchase quality equipment. This is where you want to go ahead and spend that extra money on workout equipment. Treadmills are good if you want to walk or run on a daily basis regardless of good or bad weather. A elliptical is great for a low impact workout. Stationary bikes are the go-to for people with knee or foot problems since you don’t have to support your weight while peddling. Make sure to try out the equipment (if you can, if not check consumer reviews) to make sure it is a good fit for your fitness level.

Waiting too long to eat causes your blood sugar levels to drop. That sends a message to your body that you need energy—-like right now!!! The quickest energy is sugar, so that’s probably what you’ll find yourself craving when your levels get too low. You end up grabbing a candy bar, your levels spike causing more insulin to be released, and now you’re on a blood sugar roller coaster. Too avoid this, you must get in the habit of meal prepping and planning at least once a week. That way you aren’t left trying to figure out what to eat when you’re tired and hungry.  Make sure your meals include lean proteins, healthy fats, fiber, and complex carbs. Don’t skip meals and really you should be eating every 2.5 to 3 hours depending on your level of activity. When I say every 2.5 to 3 hours, that doesn’t mean a full course meal, it could be a healthy snack to keep your blood sugar levels even. This will decrease your cravings.

Resistance bands are small and lightweight, and you can take them everywhere. If you’re just starting a workout routine, looking for something new to add, or are just on the hunt for a great exercise tool that’s versatile, these are it. Resistance bands allow you to add resistance to your workout instead of using traditional dumbbells. You can find packs of looped bands, as well as sets of longer non-looped bands (with and without handles) on Amazon for a low price.

In order to get a good workout or just be more active at home, you don’t need a basement full of expensive equipment. Get some budget friendly and more than useful equipment. Everything can pretty much be found at all stores or Amazon.

RESISTANCE BANDS: 11 Pack Resistance Bands Set,Portable Exercise Resistance Band Set (5 Stackable Exercise Bands with Door Anchor, Ankle Straps, Carrying Case) Home Workouts—–$30.00

All-Purpose Dumbbells

BalanceFrom GoFit All-Purpose Dumbbells in Pair, or Set with Rack $36.99

Step Platform: Tone Fitness Aerobic Step Platform, Exercise Step, Full and Compact Sizes $30.00

This is a simple cardio program to do just to switch things up a bit. Earlier in the day, I talked about starting a walking program. If you start to get bored with walking every day, then you can walk every other day and do the above workout on the non-walking days. If you can’t do the entire workout, that’s fine…..Now you have another workout goal to meet and it’s something new to try.

If you are new to working out, doing a walking program is a good safe way to start. One of the biggest mistakes people tend to do when starting to workout is over doing it. Having an all or nothing approach when you are new to working out will cause you to get injured…..or even worse, give up. Ease into it and build yourself up slowly to avoid injuries.

Tip#1-  Plan to walk for at least 30 minutes…..Plan to. When first starting out, you may not be able to walk for 30 minutes. Break it up into 10-minute intervals 3 times a day until you can reach that 30 minute goal.

Tip#2-  Feeling fatigued? Start slowly and walk at a comfortable pace.

Tip#3-  Wear comfortable clothes and more importantly shoes. Invest in some good walking or running shoes. If your feet hurt, your whole body will hurt.

Tip#4-  Don’t over do it and try to push yourself to do more starting out. If you are having pain or discomfort, take a break because you might be doing too much.

Tip#5-  Keep track of your progress and set small weekly goals. For example, when the 30 minutes of walking becomes easy for you, either add 5 minutes to your time or pick up the pace. This is also a safe way to keep you motivated and eager to reach your goals.

The move: Start in a squat. Put your palms on the floor. Shift quickly into a pushup position. Do a pushup (optional). Jump back into squatting position. Do an explosive jump (or just stand up for beginners), hands in the air, and land in a standing position. Repeat.

It’s nice to have a designated place to workout or a gym to go to. Just because you don’t have a gym membership or no workout equipment at home doesn’t mean you’re out of luck. Do you have stairs in your home? 20 minutes walking up and down the stairs packs all kinds of benefits. Walking or running up and down the stairs can help you build and maintain healthy bones, muscles and joints. One of the main benefits is that it can help you achieve and maintain a healthy body weight. Don’t have any weights? Fill up that 1 gallon jug of water or laundry detergent bottle, grab the handle, and do some arm curls or some squats. Use a folding chair as a bench for triceps dips. So technically, you have all kinds of equipment at home. It’s not fancy, but it will get the job done.

Hunger and fatigue:  Your body converts the food you eat into glucose that your cells use for energy. But your cells need insulin to take in glucose. If your body doesn’t make enough or any insulin, or if your cells resist the insulin your body makes, the glucose can’t get into them and you have no energy. This can make you hungrier and more tired than usual.

Urinating more often and being thirstier:  The average person usually urinates between four to seven times in a 24-hour period. Diabetics tend to go a lot more because normally, your body reabsorbs glucose as it passes through your kidneys. Diabetes raises your blood sugar up and your kidneys may not be able to bring it all back in. This causes the body to make more urine, and that takes fluids. That means more urination and staying very thirsty.

Blurred vision:  Changing fluid levels in your body could make the lenses in your eyes swell up. They change shape and can’t focus.

Did you know that bacteria line your intestines and help you digest food? During digestion, the bacteria helps make vitamins that are vital for the body, helps send signals to the immune system, and make small molecules that can help your brain work. Gut bacteria also effects your body’s metabolism by determining how many calories you get from food. Too much gut bacteria can make you turn fiber into fatty acids. This may cause fat deposits in your liver, which can lead to something called metabolic syndrome (a condition that often leads to type 2 diabetes, heart disease, and obesity).

It could be as simple as making some lifestyle changes.  It’s important to find ways to lessen some of the stress and anxiety you may cope with on a daily basis. Most of these natural remedies consist of caring for your body, healthy activities, and eliminating unhealthy ones. Learn more about you and what causes your anxiety. Write them down, write down ways to combat each one you listed, and execute that plan. If need be, do a daily journal so you can go back and read how you felt days, weeks, or even years ago to see if you are going in the right direction.

Try out the list below:

Get enough sleep

Meditating

Staying active and exercising

Eating a healthy diet

Avoiding alcohol

Avoiding caffeine

Stop smoking cigarettes

Everyone has experienced some type of anxiety. It’s your body’s natural response to stress. It’s a feeling of fear or apprehension about what’s to come. Some common examples would be the first day of school, going to a job interview, or giving a speech in front of a large crowd can cause feelings of anxiety. If these feelings become extreme, last for longer than six months, and are interfering with your life, you may have an anxiety disorder. If so, most definitely talk to a doctor to take further steps and get help.

Situational Anxiety:  Pounding heart, shaky voice.

Mild Anxiety:  Racing thoughts, heart palpitations, excessive worrying, tension in your body.

Moderate Anxiety:  Missing work or finding it difficult to complete routine tasks, beginning to fight with your significant other, spending less time with friends and family because interactions make you anxious.

Severe Anxiety:  Inability to go to work or leave the house, substance abuse, and suicidal thoughts.

Need help with controlling the itching, sneezing, and watery eyes? let’s talk about nasal steroid sprays, antihistamines, and allergy shots.

Nasal Steroid Sprays:  Steroid sprays reduce swelling and mucus in the nose, and usually work well. People with hay fever only need to use them for a few months of the year. Others may need to use them long-term.

Examples:  Flonase and Nasonex

Antihistamines:  When you have an allergic reaction, your body releases a substance called histamine. Histamine causes allergy symptoms when it binds to receptors on certain cells in your body. Antihistamines work by decreasing the effects of histamine at certain cell receptors.

Examples: Benadryl, Zyrtec, Claritin

Allergy Shots:  Regular injections, given over a period of time, to stop or reduce allergy attacks. They are a form of treatment called immuno-therapy. Each allergy shot contains a tiny amount of the specific substance or substances that trigger your allergic reactions (allergens). Allergy shots contain just enough allergens to stimulate your immune system. The hope is that your immune system builds up a tolerance to the allergens, causing your allergy symptoms to diminish over time.

Working out requires discipline, commitment, and motivation, but it’s normal for motivation to come and go. Let’s try to come up with some ways to stay motivated.

Get dressed for the occasion:  Whether you are going to the gym before / after work or working out when you get home, put the gear on. Even if you plan to eat dinner before working out, get out of your work clothes and put your workout clothes on. Remember you need to move around after you eat anyway, so you might as well be dressed and ready to go.

Ease back a bit on them goals:  Setting goals are great, but sometimes the goal can be set so high that they may be impossible to reach in the time that you want to reach them. Say a goal to lose 50lbs in 30 days is pretty steep and super rough to achieve (safely). Instead, set a small goal of losing 1 to 2 lbs. a week.

Track your progress:  This helps the above step. Track what you eat, how much you workout (including what you are doing, the time of day, and missed workouts). They all play a big part in obtaining your goals and seeing if what you are doing is working. If its not working, you can look back at what you’ve been doing and make the necessary adjustments.

Most important step is to what? FOCUS ON YOU!!! Stop worrying about what everybody else is doing and focus on what YOU want to get out of all of this. There will always be someone fitter, faster, or more flexible than you. Stop comparing yourself to other people. That could deter you from your goal. Your workout time is for you, and about you.

Your resting heart rate (RHR) is the number of times your heart beats per minute (bpm) while at complete rest. It is an indicator of physical fitness as your resting heart rate will decrease as your heart becomes stronger with aerobic exercise training. A low resting heart rate indicates better fitness in people who are in athletic training or a workout program, but it may have other significance for people who are not physically fit. Check with your doctor for your recommended RHR.

Normal Resting Heart Rate:  Healthy resting heart rate for adults is 60 to 80 bpm

Average adult resting heart rate range is 60 to 100 bpm

Keep in mind that your resting heart rate may be affected by medications such as beta-blockers and calcium channel blockers that may lower your resting heart rate below 60. Some medications for asthma, depression, and attention deficit disorder can raise your resting heart rate.

Leslie Sansone walking videos have been on YouTube for years. I think they are excellent videos if you wanna ease into working out on a daily basis. If you can’t leave the house and need to get moving, start by working out to these videos after a meal.

Yeah, I’m not letting it go. I posted a video for walking after a meal on my 12:30 pm post. Here is another one. Let’s make it a habit to get moving after every meal. This leads up to building a better you!!!

It’s the body’s largest internal organ that helps turn food into nutrients. The liver also filters toxins and breaks them down so your body can get rid of them.  A balanced diet of whole grains, vegetables, fruits, and lean protein make your liver’s job easier.

Whole Grains:  Oats, bulgur, spelt, barley, brown or wild rice and rye.

Vegetables:  Leafy greens like spinach, kale, and collards are loaded with antioxidants and fiber that your liver needs.

Fruits:  Apples, bananas, oranges, strawberries, and raisins are high in fiber. Grapefruit has powerful antioxidants that may help protect your cells and ease the inflammation that can lead to liver disease. NOTE: If you take certain medicines for high blood pressure, high cholesterol, or mental health. Grapefruit can affect how they work. Talk with your doctor first if you’re on meds for any of those things.

Lean Protein:  Lean poultry (without the skin), salmon, and beans.

Pistachios are high in protein, fiber, and antioxidants. They also boast several other important nutrients, including vitamin B6 and potassium. They are among the most antioxidant-rich nuts around. They’re high in lutein and zeaxanthin, both of which promote eye health. Pistachios contain fewer calories and more protein than most other nuts. Also, their essential amino acid content is higher than any other nut. In-shell pistachios are especially beneficial, as they promote mindful eating. They are high in fiber, which is good for your gut bacteria. Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.

INGREDIENTS:

1 tablespoon olive oil

1 1/2 pounds medium shrimp, peeled and deveined

24 ounces broccoli florets*

1 teaspoon sesame seeds

1 green onion, thinly sliced

FOR THE SAUCE

3 tablespoons reduced sodium soy sauce

2 tablespoons oyster sauce

1 tablespoon rice wine vinegar

1 tablespoon brown sugar, packed

1 tablespoon freshly grated ginger

2 cloves garlic, minced

1 teaspoon sesame oil

1 teaspoon cornstarch

1 teaspoon Sriracha, optional

DIRECTIONS:

In a small bowl, whisk together soy sauce, oyster sauce, rice wine vinegar, brown sugar, ginger, garlic, sesame oil, cornstarch and Sriracha, if using; set aside.

Heat olive oil in a large skillet over medium high heat. Add shrimp, and cook, stirring occasionally, until pink, about 2-3 minutes. Add broccoli, and cook, stirring frequently, until tender, about 2-3 minutes.

Stir in soy sauce mixture until well combined and slightly thickened, about 1-2 minutes.

Serve immediately, garnished with sesame seeds and green onion, if desired.

Anorexia Nervosa: Extreme calorie restriction, intense fear of gaining weight, disturbed self image (thinking you look fat even though you are extremely underweight).

Bulimia Nervosa: Recurrent and extreme over-consumption of food in a short period and inability to control binge episodes coupled with efforts to compensate for binges and avoid weight gain with intentional vomiting, excessive exercise, or misuse of laxatives or other medications.

Binge Eating Disorder: Recurrent and extreme over-consumption of food in a short period and inability to control binge episodes.

Doctors use the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) to diagnose patients for the above disorders. The DSM-5 is a guidebook put together by a group of more than 160 clinicians and researchers to diagnose mental disorders.

The 12:30 pm posting we talked about acute and chronic inflammation. Nutrition can fight inflammation, but it can also be a major cause of inflammation. Foods such as refined carbohydrates, alcohol, sugar, saturated / trans fats, and other processed foods trigger our bodies to protect themselves with an inflammatory response.  When choosing foods that combat inflammation, choose leafy vegetables, fatty fish, nuts, olive oil, and fruits i.e. berries, are known to be anti-inflammatory foods. Too make it even easier, really try to focus more on bright-colored fruits and vegetables, avocados, nuts and seeds, and beans and legumes as the best anti-inflammatory foods.

There are two types of inflammation: acute and chronic. Acute inflammation is actually a good thing since it’s the bodies first defense mechanism against things like a bee sting or minor cut. Acute inflammation can include swelling, redness, and pain (usually lasts only a few hours or days). So basically, it signals that something is wrong in the body and enables us to heal.

Chronic inflammation is abnormal and does not benefit the body because it doesn’t go away after a short period of time. It is associated with autoimmune diseases, asthma, sinusitis, and chronic ulcers. In other words, your immune system is working overtime. It is important to look into chronic inflammation since it could lead to an attack on healthy tissues and organs leading to rheumatoid arthritis, cancer, heart disease, Crohn’s disease, and diabetes.

Check out the next posting at 6:00 pm on inflammation and how it is connected to the food you eat.

Blood glucose levels rise and fall throughout the day depending on what you eat and how active you are. People with diabetes (especially someone on insulin) check frequently to help guide their diabetes self management. Typically type 2 diabetes, if you are not on medication, requires a daily check. If you are on medication and/ or suffer from low / high glucose levels, then you need to check several times a day. For example, I use to be on medication, but now suffer from hypoglycemia (low blood glucose) and check myself depending on how I feel (fatigued, sluggish, light-headed). Work with your healthcare provider to come up with a plan that works best for you.

With all the social distancing, quarantine, and good weather…..more people are going outside for a walk, run, or just to get some fresh air. Besides the virus, there is still the need to play it safe if you are out there by yourself. Make sure if you are going for a walk around the park or sub, that you have the essentials. Be sure to carry your cellphone and store your medical information on it so that first responders can view important information. Such things as what medication you are taking, if your are diabetic, suffer from asthma, or taking certain medications can be helpful information if you are not able to verbalize it. Emergency contact person should also be on that list. Take care and be safe.

We all get side tracked which can cause healthy habits to go by the wayside. To help you stay on track, get organized. Make Sunday your day to plan for the week. If necessary, use a fitness app or calendar on the frig to mark down exercise dates. This would also be the day to stock your frig or freezer with your ready made meals for the week. Meal prepping can be very time consuming and somewhat like a workout. It’s good to meal prep your breakfast, lunch, and dinner. If this seems like too much at one time, break it up. If you are just starting out, the first week or two, just meal prep your breakfast. After you got that down, add your lunch to the rotation and so on. You also don’t have to have the same breakfast everyday that week. Find five breakfast recipes, to try out, so that you won’t have to eat the same thing everyday.

When taking a trip to the grocery store or fruit market, make sure to try something new on every trip. Going to the fruit market, I always come across a vegetable I’ve never had or heard of before. I google the vegetable and look for a recipe for that vegetable to try out. For example, that’s how i started eating bok choy which is a member of the cabbage family and a staple in Asian cooking. Bok choy, known for its mild flavor, is good for stir-fries, braising, and soups. It is also packed with vitamins A and C. One cup of cooked bok choy provides more than 100% of the recommended dietary allowance (RDA) of A, and close to two-thirds the RDA of C.

This frittata is packed with vegetables. Perfect for breakfast or anytime really. The link provided to the recipe makes 4 servings and has about 23 grams of protein. Even taste good re-heated for the next day.

Recipe at https://www.prevention.com/food-nutrition/a26987994/spinach-tomato-frittata-recipe/

Eat plenty of protein:  Protein has hunger-reducing properties that may help you automatically consume fewer calories during the day. It works by increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger.

Stay hydrated: Water is quite filling and has the potential to reduce appetite when consumed before meals. You may find that you feel hungry more often if you’re not drinking enough of it.

Get some sleep:  Sleeping plays a part in appetite control, as it helps regulate ghrelin, the appetite-stimulating hormone. Lack of sleep leads to higher ghrelin levels, which is why you may feel hungrier when you are sleep deprived.

Fight some of them negative thoughts in your head by learning to breathe and relax, try to identify and challenge the negative thoughts of why you are upset, and look for the positive in negative situations.

Breathe and Relax: Your whole body tightens up when in fight-flight mode (breathing speeds up and becomes constricted). As soon as you’re aware that something negative is building up, take several slow, deep breaths and tell yourself to “relax”.

Identify and Challenge the Negative Thoughts: Sometimes, what causes a person to emotionally overreact are beliefs that are exaggerated or distorted. Don’t assume that you know the meaning of what someone said to you. If you are not sure, instead of getting upset, just ask for clarification or just let it go.

Look for Positives: Don’t focus on the unfairness, fear, hurt, or disappointment of a situation. Instead, focus on whatever positives might come out of what just transpired. You pretty much can pull out the positive in just about any negative situation. For example, you caught a flat tire (NEGATIVE) on the way to work. Supervisor writes you up (NEGATIVE) anyhow for being late. Watch the news and see that there was a fatal accident on your same route to work. If not for that flat tire, you could have been part of that fatal accident (POSITIVE).

In this straightforward handbook, he gives you the tools and advice you need to demolish the slag weighing you down and become the truly un#@%! version of yourself. ”Wake up to the miracle you are,” he directs. ”Here’s what you’ve forgotten: You’re a f@%!ing miracle of being.” It isn’t other people that are standing in your way, it isn’t even your circumstances that are blocking your ability to thrive, it’s yourself and the negative self-talk you keep telling yourself.

We all talk to ourselves so ask yourself this question. Am I eating in response to physical hunger (rumbling stomach, low energy, etc.) or am I feeling scared, frustrated, overwhelmed or happy? If you are not starving and feel full / satisfied, then you most likely don’t need to eat anything. If you just gotta have something, eat a mandarin orange as a snack. The smell of the citrus is calming, it’s a boost of vitamin C, and a healthy snack. During these stressful times, it can be difficult to tell if you’re truly hungry or if your mind is attracted to food to disconnect from your feelings. Try to address your emotions in ways that don’t involve eating. Read a book, do a hobby, go for a walk (if you can leave the house). Your body has all the answers, you just need to learn when its trying to tell you something is wrong.

Just my opinion, but those fat burning supplements…..ummmmm yeah, use that money to buy food that will increase your metabolism. Eating foods that stimulate and enhance the fat burning process will help you reduce fat more effectively than a fat burning supplement in a bottle. Will taking a fat burner supplement help or hurt you? Don’t know, but the below list of foods will most definitely help. Adding metabolism boosting foods, along with a workout / nutrition program should help you reach your goals.

The following foods are shown to increase our metabolism:

Hot peppers (active component capsaicin)
Green tea (active component caffeine)
Black coffee (active component caffeine)
Cold water (500 ml of water daily increased metabolic rate by 30%)
Whole grains (aiding component fiber and iron)
Yogurt (aiding component calcium and probiotics)
Apples (aiding component fiber)
Nuts and seeds (aiding component essential fatty acids)
Fatty fish (aiding component Omega-3 fatty acids)

Nutrient dense foods, such as lean protein, complex carbohydrates, and fats are essential to your health. They are a good source of vitamins, minerals, and antioxidants. Antioxidants help to reduce inflammation in your body, while also helping to fight off colds and diseases. Inflammation is one of the leading causes of many diseases. The antioxidants in leafy greens and vegetables help detoxify the body by removing harmful chemicals.

This is a simple way for people with diabetes to plan meals. As a matter of fact, its a good way for everybody to start their way towards healthier eating habits. This method can help you eat the right amount of carbohydrates and keep your blood sugar levels under control. Carbohydrates naturally raise your blood sugar level. Your blood sugar level can rise too high if you eat too much bread, cereal, starchy vegetables, fruit, milk, yogurt, and sweets………all at one time. The plate method also helps with moderation. Let’s say you eat the above plate and want to come back for seconds. Create the same plate MINUS the 1/4 of starch….so, just veggies and more protein only.

Carbohydrates can have a huge impact on your blood sugar levels. If you have diabetes, it’s important to monitor your carbohydrate intake in order to see which foods work best for you. Try to stock up on non-starchy vegetables and reduce your sodium intake for starters. Start making changes by setting simple, tangible and realistic goals. It takes time to make changes in your diet, so be patient. Eating should be a pleasant, enjoyable experience. Maintaining the pleasure of eating is a critical component to healthy eating.

1.Running shoes have extra cushioning while walking shoes do not.
2.Running shoes are stiffer while walking shoes are more flexible.
3.Running shoes are heavy while walking shoes are lightweight.
4.Running shoes have extra mesh while walking shoes lack the extra meshing.
5.Running shoes are costlier than walking shoes.
6.Running shoes are designed with functionality, stability, and motion control while walking shoes are designed with comfort, flexibility, and fit in mind.

Read more: Difference Between Running Shoes and Walking Shoes | Difference Between http://www.differencebetween.net/object/difference-between-running-shoes-and-walking-shoes/#ixzz6HhlCeJO6

What are the benefits of walking after every meal? Walking after a meal helps control blood sugar levels, boost your energy, and burn calories. You can go for a walk right after every meal. Try to make walking after a meal a daily habit. Even if you can’t leave the house, move around after every meal. For example, after eating dinner, I always take the dog outside after I eat. No dog you say? Eat dinner and clean up the kitchen afterwards……that’s still movement. Everything doesn’t have to be a scheduled workout. What’s important is keeping the body moving.

Some common signs and symptoms of insomnia include:
Waking up tired from lack of sleep
Daytime sleepiness and fatigue
Mood changes
Poor concentration and attention
Anxiety
Headaches
Lack of energy
Increased errors and mistakes

Sleep Hygiene would be the number area to work on to help with insomnia. It consists of the following strategies:

Sleep as much as possible to feel rested, then get out of bed (do not over-sleep).
Maintain a regular sleep schedule. Go to bed and wake up at the same time daily.
Do not force yourself to sleep.
Do not drink caffeinated beverages or other stimulants in the afternoon or evening.
Do not drink alcohol prior to going to bed.
Do not smoke, especially in the evening.
Adjust the bedroom environment to induce sleep.
Avoid watching television in bed and for 30 minutes before bed.
Do not go to bed hungry, but avoid foods that may cause acid reflux.
Resolve stress and anxiety before going to bed.
Exercise regularly, but not 4-5 hours prior to bed time.

Sleep plays a very important part in your overall health. We have all read that everyone should get at least 8 hours of sleep a night. That is not necessarily true or depending on your lifestyle, almost impossible. If you are able to sleep that long (like my friend above), then you are one of the lucky ones. I suffer from insomnia, which isn’t too bad as long as i can get a solid 4 hours of sleep. Even prior to insomnia, 4-5 hours of sleep has always been my max amount of sleep. Its the broken up 4 hours that’s a problem. Everybody is different, so get the amount of sleep that YOUR body needs. As far as overall health, sleep helps with the following:

Reduces the Risk of Obesity

Helps to Boost Creativity

Helps You Be More Productive

Reduces the Risk of Heart Disease

Hormonal Balance

According to the U.S. Department of Health and Human Services, adults with disabilities should aim for:

At least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity cardiovascular activity (or a combination of both), with each workout lasting for at least 10 minutes.

Two or more sessions a week of moderate- or high-intensity strength-training activities involving all the major muscle groups.

If your disability or injury makes it impossible for you to meet these guidelines, you should at least engage in regular physical activity according to your ability.

Feeling self-conscious about your weight, illness, disability etc. is very common, especially when working out in public. Try not to focus on your health issues and instead focus on the things that you can do or try something new. Whatever it is that you can no longer do, kind an alternative to that activity. Walking, swimming, or exercising in a class with others who have similar physical limitations can make you feel less self-conscious. Give yourself a pat on the back just for moving forward and starting a workout. Progress is progress.

Start slow and gradually increase your activity level. Make exercise part of your daily life. Stick with it and expect ups and downs. Start with an activity you enjoy, go at your own pace, and keep your goals manageable. Accomplishing even the smallest fitness goals will help you gain confidence and keep you motivated. Plan to exercise at the same time every day using a variety of exercises to keep you from getting bored.

Working out or even a daily walk after a meal is a great way to improve your mental health. To make things even better, researchers have shown that exercising in natural environments further helps to reduce stress and worry, and lift your mood. Instead of wearing earbuds and listening to music, focus on nature’s scenery and sounds. Birds chirping, the sound of water, and wind blowing through the trees is relaxing and free.

• Sit in a bath of lukewarm water, which will feel cool when you have a fever.

• Give yourself a sponge bath with lukewarm water.

• Wear light pajamas or clothing.

• Try to avoid using too many extra blankets when you have chills.

• Drink plenty of cool or room-temperature water.

• Eat popsicles.