Health and Disease, Lifestyle, Uncategorized

Making Lifestyle Changes You Can Live With

                       Making Lifestyle Changes                           You Can Live With

News Picture: Making Lifestyle Changes You Can Live With

Research published in the Journal of Nutrition and Dietetics highlights two important steps for improving diet and exercise habits. The first is getting practical and personalized tips for making changes that you’ll permanently adopt. The second is developing the inner motivation needed to help make the first step stick.

The study recruited adults from a rural area in the South with limited access to a gym and other health-oriented facilities. To help them make positive changes, each had four sessions with a wellness counselor who gave recommendations tailored to their lifestyle. These included making realistic changes to the typical southern diet they normally ate, with an emphasis on how to make better fat and carb choices.

They were also given a fitness goal of 30 minutes a day, such as walking at least 7,500 steps at least five days a week, plus information on where to find farmers markets for healthier food as well as local parks and schools where they could walk.

Although researchers thought that rural participants would have a harder time making healthy changes than city dwellers, those who lived in the country lost more weight and became more active than those in healthier, more supportive environments. In fact, some became so motivated that the farther they lived from a gym, the greater the number of steps they took.

Everyone trying to lose weight can apply these findings to meet key goals. Consider a personal evaluation from a dietitian to get tips you can easily put into action and which, in turn, can boost your inner motivation. And this can be especially helpful if you live in an area with few resources.

 

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Lifestyle, Uncategorized

Just 2 Weeks On The Couch Starts To Damage Your Body

Just 2 Weeks On The Couch Starts To Damage Your Body

News Picture: Just 2 Weeks on the Couch Starts to Damage Your Body

A new study proves that the old adage “use it or lose it” is definitely true when it comes to fitness.

After just two weeks of sedentary behavior, formerly fit people had:

  • A decline in heart and lung health
  • Increased waist circumference
  • Greater body fat and liver fat
  • Higher levels of insulin resistance

“The study showed that two weeks of reduced physical activity — from approximately 10,000 steps per day down to 1,500 per day — caused changes in health markers that are associated with type 2 diabetes and cardiovascular disease,” said study author Kelly Bowden Davies. She’s a lecturer at Newcastle University and the University of Liverpool in the United Kingdom.

But the good news from the study is that the body seems to quickly bounce back once you start moving again.

“It’s important to note that when people resumed their normal activity levels after this period, the negative health changes were reversed,” she said.

The researchers recruited 28 healthy, regularly active adults. Eighteen were women. The average age of the study volunteers was 32. Their average body mass index (BMI) — a rough measure of body fat based on height and weight measurements — was just over 24. A BMI under 24.9 is considered normal weight.

The study volunteers had been quite active, normally clocking about 10,000 steps daily. Bowden Davies said most of this was just from daily activity, rather than structured exercise. She said they usually participate in no more than two hours of structured exercise weekly.

The researchers asked the volunteers to cut their activity drastically. They dropped an average of just over 100 minutes a day, the researchers said.

After two weeks of couch potato life, the study volunteers underwent a battery of testing. These results were compared to findings measured when the study started.

Bowden Davies said cardiorespiratory fitness levels dropped by 4% in just two weeks.

Waist circumference rose by nearly one-third of an inch. Liver fat increased by 0.2%. Total body fat went up by 0.5%. Insulin resistance increased and triglyceride (a type of blood fat) levels went up slightly.

Fourteen days after resuming activity, these measures all bounced back, the investigators found.

“Even subtle increases in activity can have a positive effect on health. Moving more and breaking up sedentary activity is encouraged,” Bowden Davies added.

Dr. John Osborne, an American Heart Association spokesman, said this was a very interesting, and somewhat surprising, study. The findings validate advice he gives his patients. “If you can be a shark or a turtle, be a shark — always moving. This study showed you can lose the benefits of exercise very quickly, but the good news is that when they became sharks again, all the benefits came right back.”

Another expert who reviewed the study, Dr. Edmund Giegerich, chief of endocrinology and vice chairman of medicine at NewYork-Presbyterian Brooklyn Methodist Hospital in New York City, was also somewhat surprised by the magnitude of changes that happened in just two weeks.

Giegerich said the study confirms how important it is to stay active.

“Going from being sedentary to more active can help a great deal in preventing the onset of type 2 diabetes. Just try to be more active. You’ll feel better, and if you’re trying to lose weight, it can help a little. You don’t have to run a marathon. Walking is fine. Just get up and get moving,” he advised.

Both experts pointed out that the study was small, and in a larger group, the findings might be different. The study was also only done for a short period of time.

Bowden Davies, Osborne and Giegerich all suspect that if people who are at a lower fitness level stop almost all of their activity that the results might even be worse.

The study was presented Wednesday at the European Association for the Study of Diabetes meeting, in Barcelona. Findings presented at meetings are typically viewed as preliminary until they’re published in a peer-reviewed journal.

 

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Lifestyle, Uncategorized

It is Time!!

Many of us are between 65 and death, i.e. old. My friend sent me this excellent list for aging . . . and I have to agree it’s good advice to follow. The guy who sent this hi-lighted #19.
Hope you enjoy this.
Ronald Steiger

Image may contain: one or more people, people standing, tree, sky, outdoor and nature

1. It’s time to use the money you saved up. Use it and enjoy it. Don’t just keep it for those who may have no notion of the sacrifices you made to get it. Remember there is nothing more dangerous than a son or daughter-in-law with big ideas for your hard-earned capital. Warning: This is also a bad time for investments, even if it seems wonderful or fool-proof. They only bring problems and worries. This is a time for you to enjoy some peace and quiet. 🐴

2. Stop worrying about the financial situation of your children and grandchildren, and don’t feel bad spending your money on yourself. You’ve taken care of them for many years, and you’ve taught them what you could. You gave them an education, food, shelter and support. The responsibility is now theirs to earn their own money.🐴

3. Keep a healthy life, without great physical effort. Do moderate exercise (like walking every day), eat well and get your sleep. It’s easy to become sick, and it gets harder to remain healthy. That is why you need to keep yourself in good shape and be aware of your medical and physical needs. Keep in touch with your doctor, do tests even when you’re feeling well. Stay informed.🐴

4. Always buy the best, most beautiful items for your significant other. The key goal is to enjoy your money with your partner. One day one of you will miss the other, and the money will not provide any comfort then, enjoy it together🐴

5. Don’t stress over the little things. Like paying a little extra on price quotes. You’ve already overcome so much in your life.You have good memories and bad ones, but the important thing is the present. Don’t let the past drag you down and don’t let the future frighten you. Feel good in the now. Small issues will soon be forgotten.🐴

6. Regardless of age, always keep love alive. Love your partner, love life, love your family, love your neighbor and remember: “A man is not old as long as he has intelligence and affection.”🐴

7. Be proud, both inside and out. Don’t stop going to your hair salon or barber, do your nails, go to the dermatologist and the dentist, keep your perfumes and creams well stocked. When you are well-maintained on the outside, it seeps in, making you feel proud and strong.🐴

8. Don’t lose sight of fashion trends for your age, but keep your own sense of style. There’s nothing worse than an older person trying to wear the current fashion among youngsters. You’ve developed your own sense of what looks good on you – keep it and be proud of it. It’s part of who you are.🐴

9. ALWAYS stay up-to-date. Read newspapers, watch the news. Go online and read what people are saying. Make sure you have an active email account and try to use some of those social networks. You’ll be surprised what old friends you’ll meet. Keeping in touch with what is going on and with the people you know is important at any age.🐴

10. Respect the younger generation and their opinions. They may not have the same ideals as you, but they are the future, and will take the world in their direction. Give advice, not criticism, and try to remind them that yesterday’s wisdom still applies today.🐴

11. Never use the phrase: “In my time.” Your time is now. As long as you’re alive, you are part of this time. You may have been younger, but you are still you now, having fun and enjoying life.🐴

12. Some people embrace their golden years, while others become bitter and surly. Life is too short to waste your days on the latter. Spend your time with positive, cheerful people, it’ll rub off on you and your days will seem that much better. Spending your time with bitter people will make you older and harder to be around.🐴

13. Do not surrender to the temptation of living with your children or grandchildren (if you have a financial choice, that is). Sure, being surrounded by family sounds great, but we all need our privacy. They need theirs and you need yours. If you’ve lost your partner (our deepest condolences), then find a person to move in with you and help out. Even then, do so only if you feel you really need the help or do not want to live alone.🐴

14. Don’t abandon your hobbies. If you don’t have any, make new ones. You can travel, hike, cook, read, dance. You can adopt a cat or a dog, grow a garden, play cards, checkers, chess, dominoes, golf. You can paint, volunteer or just collect certain items. Find something you like and spend some real time having fun with it.🐴

15. Even if you don’t feel like it, try to accept invitations. Baptisms, graduations, birthdays, weddings, conferences. Try to go. Get out of the house, meet people you haven’t seen in a while, experience something new (or something old). But don’t get upset when you’re not invited. Some events are limited by resources, and not everyone can be hosted. The important thing is to leave the house from time to time. Go to museums, go walk through a field. Get out there.🐴

16. Be a conversationalist. Talk less and listen more. Some people go on and on about the past, not caring if their listeners are really interested. That’s a great way of reducing their desire to speak with you. Listen first and answer questions, but don’t go off into long stories unless asked to. Speak in courteous tones and try not to complain or criticize too much unless you really need to. Try to accept situations as they are. Everyone is going through the same things, and people have a low tolerance for hearing complaints. Always find some good things to say as well.🐴

17. Pain and discomfort go hand in hand with getting older. Try not to dwell on them but accept them as a part of the cycle of life we’re all going through. Try to minimize them in your mind. They are not who you are, they are something that life added to you. If they become your entire focus, you lose sight of the person you used to be.🐴

18. If you’ve been offended by someone – forgive them. If you’ve offended someone – apologize. Don’t drag around resentment with you. It only serves to make you sad and bitter. It doesn’t matter who was right. Someone once said: “Holding a grudge is like taking poison and expecting the other person to die.” Don’t take that poison. Forgive, forget and move on with your life.🐴

19. If you have a strong belief, savor it. But don’t waste your time trying to convince others. They will make their own choices no matter what you tell them, and it will only bring you frustration. Live your faith and set an example. Live true to your beliefs and let that memory sway them.🐴

20. Laugh. Laugh A LOT. Laugh at everything. Remember, you are one of the lucky ones. You managed to have a life, a long one. Many never get to this age, never get to experience a full life. But you did. So what’s not to laugh about? Find the humor in your situation.🐴

21. Take no notice of what others say about you and even less notice of what they might be thinking. They’ll do it anyway, and you should have pride in yourself and what you’ve achieved. Let them talk and don’t worry. They have no idea about your history, your memories and the life you’ve lived so far. There’s still much to be written, so get busy writing and don’t waste time thinking about what others might think. Now is the time to be at rest, at peace and as happy as you can be!🐴

REMEMBER: “Life is too short to drink bad wine and warm beer.”
Enjoy and share
Ron

Health and Disease, Lifestyle, Uncategorized

An Entire Organ That Mainstream Medicine Missed?

An Entire Organ That Mainstream Medicine Missed?

 

Findings recently published in Scientific Reports have led to what many believe is the discovery of a previously unidentified organ in the human body. The “interstitium,” a layer of fluid-like compartments made of connective tissue lining the skin, muscles, digestive and urinary tracts, and parts of the cardiopulmonary system, now rivals the skin as the body’s largest organ.

A Chance Discovery

Up until recently, the technology necessary to view this organ in action didn’t exist. In 2015, two doctors at Beth Israel Medical Center were performing an endoscopy using a new laser-based technology for viewing living cells, searching for cancer in a patient’s bile duct. They found tissue in the submucosal level that they were unable to identify. Further investigation led to the finding of a systemic structure involving multiple organs bound by a previously undiscovered type of connective tissue. By removing the fluid from that tissue, researchers were able to isolate and view it under a microscope.

The body has long been known to contain a significant amount of “interstitial” fluid, but no one had been able to specifically isolate where that fluid actually circulated. These new findings show that a fine network made out of collagen and elastin not only houses interstitial fluid, but also circulates it throughout the body.

Body’s Most Important Organ… Just Discovered?

Researchers believe the interstitium may have multiple functions. On a basic level, the tissue works to protect organs from the stress of day-to-day movement. The fluid absorbs shock, and the mesh of strong and flexible connective tissue holding it creates the elasticity necessary to protect organs from tearing and other types of stress- and movement-related damage.

Even more importantly, the interstitium may play key roles in how the body ages, develops inflammatory diseases, and spreads cancer between organs. As research continues, more about this amazing “new” organ is likely to emerge.

https://www.sciencedaily.com/releases/2018/03/180327093954.htm

https://www.livescience.com/62128-interstitium-organ.html

 

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Reviewer : P Carrothers

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Foods, Lifestyle, Uncategorized

High Arsenic Levels in Two Brands of Bottled Water

High Arsenic Levels in Two Brands of Bottled Water

 

Arsenic in some bottled water. Plus, we identify the brands you may want to avoid—and those you can safely drink.

 

High levels of arsenic were found in two brands of bottled water sold at Whole Foods, Target and Walmart, the Center for Environmental Health in California says.

The nonprofit group found that the brands Penafiel, owned by Keurig Dr. Pepper, and Starkey, owned by Whole Foods, contain levels of arsenic that are higher than tap water and violate California guidelines, USA Today reported.

High levels of arsenic can cause reproductive damage and cancer, and products that violate recommended state levels of arsenic must carry a warning, according to California law.

Research also shows that arsenic can cause hormone disruption and organ damage, especially in children.

Earlier this year, Consumer Reports released findings that the same brands of bottle water contained nearly double the federal limit of arsenic in water, USA Today reported.

The U.S. Food and Drug Administration has not recalled either brand of bottled water.

Whole Foods and Keurig Dr. Pepper did not respond to requests for comment from USA Today.

“Customers typically purchase bottled water at exorbitantly high costs with the assumption that it is safer and healthier to drink than tap water, unaware that they are ingesting an extremely toxic metal linked to birth defects and cancer,” Michael Green, CEO of the Center for Environmental Health, said in a statement.

 

Remember we are in this together!

Reviewed by P Carrothers

-People Start to Heal The Moment They Are Heard-
Health and Wellness Associates
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Foods, Lifestyle, Uncategorized

How To Make Your Thanksgiving Menu Healthier with Recipes

How To Make Your Thanksgiving Menu Healthier with Recipes

 

 

Preparing a traditional Thanksgiving dinner that’s lower in fat and calories but still thrills the crowd isn’t hard. All it takes is a few ingredient substitutions and some clever fat-busting techniques. Let’s take a look at how to make a delicious, healthier Thanksgiving meal.

The Turkey

If you’re hosting a small gathering, buy a turkey breast rather than the whole bird, as breast meat is lower in calories than dark meat.

Slow Cooker Turkey Breast

“This is simple and delicious, and certainly not rocket science,”  “No need to really add anything or change anything other than the cooking time — mine was done perfectly at 5-1/2 hours. The meat is tender, juicy, and delicately seasoned.”

Slow Cooker Turkey Breast
Photo by Lori

 

 

Cranberry Stuffed Turkey Breasts

Ingredients

 

Directions

  1. Preheat the oven to 350 degrees F (175 degrees C). Prepare stuffing mix according to package directions. Set aside to cool.
  2. With a sharp knife, butterfly breasts open to lay flat. Place each breast between two sheets of waxed paper, and flatten with a mallet. Spread the prepared stuffing to within 1/4 inch of the edge of each breast. Sprinkle each one with chopped pecans and dried cranberries, reserving some of the cranberries for garnish. Roll up tightly in a jellyroll style, starting with the long end. Tuck in ends, and tie in sections with string, about 4 sections around the middle and one running the length of the roll to secure the ends.
  3. Heat olive oil in a large cast iron skillet over medium-high heat. Carefully brown rolls on all sides.
  4. Place skillet in oven, uncovered. Bake in a preheated 350 degrees F (175 degrees C) oven for 1 hour, or until the internal temperature is at 170 degrees F (78 degrees C) when taken with a meat thermometer. Do not let these get overly dry.
  5. Allow rolls to set for 15 minutes before removing string, and slicing into 1/2 to 3/4 inch circles. Leave one roll whole, and slice the other for presentation. Stuffing will be spiraled into meat. Present on your prettiest platter on a bed of curly lettuce, and garnish by sprinkling with the remaining 1/2 cup pecan halves and the reserved dried cranberries.

“This one is a keeper,” “I make it every thanksgiving instead of the whole turkey — it turns out beautifully every time! Very pretty presentation, too!”

Cranberry Stuffed Turkey Breasts
Photo by lutzflcat

 

If you do buy a whole turkey, avoid “self-basting” turkeys, as they often contain added fat. And, it goes without saying, stay away from the deep fryer this year, and roast or smoke the turkey. Stuff the turkey cavity with whole or halved onions, halved lemons or apples, and sprigs of fresh herbs such as sage, marjoram, thyme, and/or rosemary. Rather than rubbing the skin with butter or oil, spray it with an oil spray and season it with salt and pepper.

Guilt-Free Gravy

Gravy is one of the biggest calorie culprits on the table. Use vegetable oil rather than turkey drippings when making the gravy — it’s still fat, but vegetable oil is lower in saturated fat and is cholesterol-free.

If you use turkey drippings to add flavor, use a gravy separator. Pour the gravy into a separator and allow it to sit for a few minutes. Some of the fat in the gravy will rise to the top of the glass where you can skim it off easily. Better yet, make a low-fat broth-based gravy or a vegetarian gravy instead.

Lightning Gravy

Ingredients

Directions

  1. In a microwave safe dish heat water and bouillon on high, stirring occasionally until just boiling.
  2. In a small bowl combine the cornstarch and cold water and mix together; stir into the hot broth and cook on medium for about 1 minute, or until thick, stirring at 30 second intervals.

“This is awesome because it’s low fat, low cal, (for gravy!) and quick,” “I added a black pepper and a small pinch of ground sage.”

Lightning Gravy
Photo by Marianne

 

Slimmed-Down Sides

Instead of loading up your mashed potatoes with lots of butter and cream, add some of the starchy water you used to boil the potatoes. The starchy water will give your mashers a low-cal creamy texture and help cut back on fat.

You can also add turkey or chicken broth, evaporated skim milk, or fat-free sour cream to your mashed potatoes. For extra flavor, stir in roasted garlic and herbs. For added nutrition, add pureed cooked cauliflower, parsnips, or turnips — or replace the potatoes entirely with Mashed Parsnips or Mashed Turnips.

Slow Cooker Mashed Potatoes and Cauliflower

Ingredients

Directions

  1. Combine potatoes and chicken broth in a slow cooker.
  2. Cook potatoes on Low for 3 hours. Add cauliflower and continue cooking on Low another 3 hours.
  3. Stir milk, butter, sour cream, black pepper, garlic powder, paprika, and salt into the potato mixture. Mash with a potato masher or blend with an immersion blender to desired consistency.
  4. Continue cooking until hot, about 10 minutes more.

 

“This was good and a great way of adding extra veggies into a meal,”  I had mine along side some corn and stuffing. It was the perfect accompaniment and easy to make.”

Slow Cooker Mashed Potatoes and Cauliflower
Photo by bd.weld

Cndied sweet potato casseroles in favor of a low-fat, naturally-sweetened sweet potatoes. Try a cranberry relish or cut down on the amount of sugar in your cranberry sauce by adding fruit juices or apple sauce.

Twice Baked Sweet Potatoes with Ricotta Cheese

 

Ingredients

Directions

  1. Preheat oven to 400 degrees F (200 degrees C). Pierce potatoes with a fork and bake until soft, about 1 hour. Remove from oven and cool until potatoes can be handled, about 20 minutes.
  2. Reduce oven temperature to 350 degrees F (175 degrees C). Grease a large baking sheet.
  3. Meanwhile, place olive oil in small skillet over medium heat. Add shallots and cook and stir until softened and beginning to brown, about 10 minutes. Set aside.
  4. Cut potatoes in half lengthwise and scoop out pulp, leaving a thin shell. Set shells aside. Place pulp into a blender or food processor and blend until smooth. Add ricotta, salt, pepper, ginger, and sugar to the blender; blend until smooth.
  5. Return potato mixture to a bowl; stir in shallots, Parmesan cheese, and sage. Spoon mixture back into potato skins. Place potatoes on prepared baking sheet.
  6. Bake until heated through, about 30 minutes.

“These were absolutely fabulous,” says “We aren’t fond of sweet potato dishes that have a lot of added sugar, so this was really to our taste.”

Twice Baked Sweet Potatoes with Ricotta Cheese
Twice-Baked Sweet Potatoes with Ricotta Cheese

y, where it absorbs fat from the turkey as it bakes. It’s hard to slim down a stuffing recipe, so take a small serving if it’s your Thanksgiving favorite. If you can avoid recipes using too much sausage or bacon; wild rice and grains are more nutritious than bread stuffings.

Cranberry, Sausage and Apple Stuffing

Ingredients

Directions

  1. Cook and stir sausage in a large skillet over medium heat, crumbling coarsely, for about 10 minutes. Remove sausage to a large bowl with a slotted spoon. Empty pan of grease.
  2. Into the same pan melt the butter. Add the leeks or onions, apples, celery and poultry seasoning; cook until softened, about 10 minutes. Add the rosemary, dried cranberries and cooked sausage. Mix all with the dried bread cubes. Season to taste with salt and pepper. Moisten with the chicken stock.
  3. Stuff turkey with about 5 cups for a 14 pound turkey. Add additional chicken stock to moisten stuffing if needed. Remaining stuffing can be baked in a covered buttered casserole at 350 degrees F (175 degrees C) for about 45 minutes. Uncover and bake for another 15 minutes to brown top.

 

LivinOurLuvSong. “I left out the sausage and used veggie broth. I baked it in a pan and it was perfect.”

Cranberry, Sausage and Apple Stuffing
Photo by alexandra5

Crustless Pumpkin Pie

Most of the fat in a pie comes from the crust. Try a crust-free pumpkin pie recipe or a reduced-fat graham cracker crust.

Pumpkin Pie Squares

Ingredients

 

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a medium bowl, cream together butter and brown sugar. Mix in flour. Fold in oats. Press into a 9×13 inch baking dish.
  3. Bake in preheated oven 15 minutes, until set.
  4. In a large bowl, beat eggs with white sugar. Beat in pumpkin and evaporated milk. Mix in salt, cinnamon, ginger and cloves. Pour over baked crust.
  5. Bake in preheated oven 20 minutes, until set. Let cool before cutting into squares.

 

“This is a great recipe,” raves LAURA J JOHNSON. “It makes homemade pumpkin pie much easier and it tastes great.”

Pumpkin Pie Squares
Photo by CC
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Lifestyle, Uncategorized

10 Toxic Habits That You Should Get Rid Of Immediately

10 Toxic Habits That You Should Get Rid Of Immediately

 

Bad habits are behaviors that we’ve internalized and carry out almost without noticing. We might not realize some of these habits right away, but they usually make themselves apparent in the long-term. This is why it is so important to be conscious of these toxic habits and do what we can to erase them. By recognizing and erasing our toxic habits from our lives, we’ll improve well-being and quality of life.

 

1. Not recognizing mistakes

We’ve all make some mistakes, but admitting them is probably the hardest part. Mistakes can affect our self-esteem negatively, but learning to accept and take responsibility for our mistakes is a big part of learning and growth. If we let ourselves believe that we never make mistakes and are never responsible for things going wrong, we don’t leave ourselves any room to grow.

What to do: Admit to yourself when you’ve make a little mistake, like putting too much salt on your food. You can say something like “I made a mistake and I used too much salt. Next time I’ll be more careful”. Start off with small mistakes, and work your way up to more important ones. By doing this, it’ll be easier for you to take responsibility for mistakes and ask for forgiveness when it affects others.

Thinking negatively quote

 

2. Thinking negatively

Negative thoughts are a threat to our self-esteem and mood. If we constantly tell ourselves that we’re not good enough or that we’re stupid, we’ll start to really believe and internalize it. Berating yourself continuously can lead to more serious disorders, like depression and anxiety.

What to do: Sometimes we have these thoughts without realizing it and without doing it on purpose. Learning how to realize when we’re having these thoughts is important for being able to stop! Write down your negative thoughts on some paper and try to figure out some alternative thoughts.
good-vs-bad-posture-infographic

3. Poor posture

Our body language and posture can say a lot about us, but it can also affect our mood. According to a study, sitting with your back straight makes you feel more confident than slouching, and other research shows that it can help us feel more powerful and relieves stress.

What to do: The first step is to feel more confident in your own body. Practicing yoga or mindfulness techniques can help us understand our body better, and it can help improve posture. Try to keep your spine straight when you’re sitting, standing or walking. Imagine that you’re a marionette puppet and that you have a strong thread coming from the top of your head. Your head guides the rest of your body- if you look down, your spine will bend. Look with your head up, focused on the world in front of you.
Sleep Loss Infographic

4. Poor sleeping habits

Sleep is one of the most important things for our bodies and our brains. Our bodies use sleep time to restore itself and integrate all of the new information that it learned. Lack of sleep has been shown to produce impairments equivalent to those of alcohol intoxication, and can lead to various problems, like irritability, slower processing speed, poor decision making, low cognitive performance, increased risk of depression, obesity, and cardiovascular problems.

What to do: Most people need about 7-8 hours of sleep, but some people only need 6, and others can’t perform well if they don’t get 10. Try to get in bed an hour early and meditate, listen to relaxing music, or read. This time should be for relaxing, so turn your phone on airplane mode and put it on the other side of the room. This is also a good way to help become a morning person!
procrastination-infographic

5. Procrastination

Procrastination seems to be a modern epidemic. Continuously postponing things that we have to do actually impacts our motivation and self-esteem negatively. Procrastination can lead to stress and keeps us from completing projects, assignments, etc.[5] It also prevents us from starting those tasks and goals that we’ve given ourselves, which can result in feelings of worthlessness.

What to do: Have a list of things you need to do and divide the tasks into smaller, easier tasks. Avoid distraction and visualize yourself reaching that goal.

poor diet

6. Poor diet

Our diet affects our brain, which is why it’s so important to eat well. Poor nutrition weakens mental functions and causes us to under-perform. A healthy diet doesn’t only help our brains work better, but it also improves our physical health and our self-esteem.

What to do: To make sure that our bodies and brains are getting all of the nutrients it needs, you don’t necessarily need to only eat those “miracle” foods that everyone is talking about. Eat more fruits and vegetables and cut down on processed meat (like hamburgers, hotdogs, and cold-cuts). Also try to reduce your intake of sugars and salt, especially in pre-packaged foods. Drink water when you’re thirsty and stay away from sugary drinks (even if they’re diet).
multitasking-infographic

7. Multitasking

Our society is constantly asking more of us- we want instant feedback and automatic updates. We want to do everything as quickly as possible, which causes us to multitask. There are some things we can do without thinking, like walking or eating, which hardly use any mental resources and is why we can walk and talk, or eat and read. The problem comes when we want to do two things that require more attention, like study with the TV on, or talk to someone and surf the web. In these cases, one (or both) of the activities will be affected.

What to do: Practicing mindfulness can aslo help us here. Do one thing at a time. First study, then watch TV. First cook, then help your kids with their homework. This way, we’ll be able to put all of our cognitive resources towards one activity and the outcome will be much better.
blaming quote

8. Blaming others

It can be easy to fall into the habit of blaming other people. “People don’t listen to me”, “I was late because they wouldn’t let me leave”…if you do this, you’re not taking responsibility for what is your fault.

What to do: Are other people in charge of your life? No. Take responsibility for things in your life. Obviously a vase falling on your head while you’re walking down the street isn’t your fault- accidents happen and you shouldn’t blame yourself for them. However, there are many other things that you are responsible for, like what you do when you’re faced with a problem and how you handle when things don’t go your way. If there is something in your life that you’re not happy with, change it. Don’t blame other people for your situation.
Taking things personally

9. Taking things personally

You’re not the center of the world. We often think that other people’s actions are related to us, but they usually don’t. Taking it personally when someone is rude or mean to us without any reason will just make us feel badly about ourselves and hurt our self-esteem. People have bad days and may just be taking it out on you without any reason.

What to do: When you think that you have something to do with that’s going on, determine if you really have proof. Think about possible alternative explanations. Ask the person directly if their reaction had anything to do with you. You’ll realize that most of the time, it’s not related to you at all.

10. Haste

Going everywhere in a hurry isn’t good for us. It’s true, just like with multitasking, society generally expects us to do things quickly and hurriedly, but some things need to be taken slowly. Cooking for example, will take time, and you should let it. If we do everything quickly, we don’t have time to enjoy life! Besides, it can also cause stress and anxiety, which can cause serious problems.

What to do: Practice some relaxation techniques or exercise. Physical exercise can help reduce stress and help you stay in the present moment. Take your time when doing your daily tasks. Leave your house earlier in the morning so that you’re not running to get to work. Start your project earlier so you’re not stressing at the last minute. Take the time to read a book or cook a great meal- you’ll be more relaxed and have time to enjoy life!

 Are Your Daily Habits Toxic To Your Brain Health Infographic

Remember, we are in this together!
-People Start to Heal The Moment They Are Heard-
Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

 

Lifestyle, Uncategorized

Dont Fight In Front Of the Kids!

What Happens to the Children When Parents Fight?

News Picture: What Happens to the Children When Parents Fight?

“Don’t fight in front of the kids.”

Sounds like familiar advice that’s been passed down from generation to generation. But as it turns out, it’s not always the fighting, but rather the way you fight that can have a negative — or a positive — effect on your children.

Researchers E. Mark Cummings and Patrick Davies have studied this topic for decades. They say hearing parents argue in a positive, constructive way can actually boost a child’s development, from learning better social skills to doing better in school.

On the other hand, whether you go behind closed doors to fight or argue in front of your kids, if you do it in a mean-spirited way, you create a stressful environment that can affect their psychological development. It can also lead to behavioral problems, especially if kids are drawn into the arguments. Kids also get the wrong message when one parent tries to stop fights by giving in, especially if he or she is resentful or simply shuts down communication.

Taking a positive approach to arguments is better for kids and your relationship. Rather than having the mindset of an adversary prepared for battle, look at the situation from your partner’s point of view to understand his or her perspective. If both of you do this, it will be easier to find solutions. Whether the fight is over a transgression or a difference in opinion, resist being critical and show kindness, an important behavior to model to your children that teaches them how to handle difficult situations in their own lives.

Len Canters

 

-People Start to Heal The Moment They Are Heard-
Health and Wellness Associates
EHS Telehealth

WordPress:  https://healthandwellnessassociates.co/

Lifestyle, Uncategorized

Ten Foods That Can Kill Your Sex Drive

Ten Foods That Can Kill Your Sex Drive

 

Shrimp cocktail

If you are planning a romantic dinner that will lead to an intimate rendezvous, experts advise to choose your menu wisely.

“Certain foods lower your libido or sex drive,” Dr. Jamie Turndorf, aka Dr. Love, a leading psychotherapist, media personality, and an expert on dialing up desire, tells Newsmax. “For example, if you are planning to go to dinner and a movie, skip the diet soda and popcorn. Diet soda containing aspartame blocks serotonin production and that crushes the sex drive in both men and women. The acid that lines popcorn bags in microwaved popcorn also trashes the sex drive and over time can create prostate issues which causes even more damage.” (Many theaters don’t microwave their popcorn, so apply this knowledge to snacks at home.)

According to The Daily Meal, in both men and women the hormone testosterone drives much of the human libido. Dr. Michael Hirt, founder of the Center for Integrative Medicine in California’s San Fernando Valley says, “Low testosterone means a lower sex drive.”

Here are some foods (and drinks) that lower your libido;

 

  • Alcohol.  Hirt says booze can seriously interfere with a man’s ability to perform. And it also does a double whammy by lowering your testosterone.
  • Shrimp. That sexy shrimp cocktail may be the victim of pesticide spraying that disrupts hormones, says Turndorf. “Elevated estrogen levels destroy a woman’s sex drive and make men estrogen dominant rather than testosterone dominant, which will lower their libido.”
  • Bottled water. According to The Daily Meal, the BPAs found in plastic bottles can seriously affect virility and fertility. BPAs are also present in reusable water bottles and can also cause erectile dysfunction.
  • Canned soup. Most canned soups contain outrageous amounts of sodium, which can lead to elevated blood pressure and diminished blood flow to the organs, including the penis.
  • Deli meats. Sliced meat from your favorite deli may come packaged in PVC, or polyvinyl chloride. The meat may absorb the PVC, which causes undesirable hormonal changes.
  • Weed. Smoke or eat marijuana and say “sayonara” to sex, says Turndorf. Testosterone levels tank for up to 24 hours after marijuana use or consumption.
  • Soy products. Munching on trendy edamame beans or other soy-based products that are genetically modified can lower estrogen levels in women and sperm counts in men.
  • Fried foods. The hydrogenated oils used to fry many foods may lower testosterone levels, says The Daily Meal.
  • Red Meats. According to Cosmopolitan, some red meats contain added hormones or antibiotics which can unbalance a man’s natural hormones levels if eaten in large quantities.
  • Mints. Surprisingly, the menthol in mints tends to lower testosterone, which in turn lowers the sex drive.

 

-People Start to Heal The Moment They Are Heard-
Health and Wellness Associates
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Health and Disease, Lifestyle, Uncategorized

Wake Up Early and Reduce Cancer Risk

Early Risers May Be a Little Less Likely to Get Breast Cancer

News Picture: Early Risers May Be a Little Less Likely to Get Breast Cancer

If you’re a woman who greets the early morning with a smile, new research delivers good news — you have a slightly reduced risk of developing breast cancer.

For night owls and people who tend to sleep more than the usual seven to eight hours nightly, the analysis suggested a slightly increased risk of breast cancer.

“Sleep does impact health,” said study co-author Caroline Relton, a professor at the University of Bristol in the United Kingdom.

“The study found evidence for a protective effect of morning preference on breast cancer risk,” she said.

What the study team couldn’t tease out from the data was exactly why your sleep type — early bird or night owl — could affect your risk of breast cancer.

Eva Schernhammer, author of an editorial accompanying the study, said “one possible mechanism could relate to the misalignment between internal and external clocks.” She is chair of epidemiology at the Medical University of Vienna in Austria.

The disruption of a normal circadian rhythm can impact how the body functions. An example is the normal variation of melatonin levels, Schernhammer said in her editorial. Melatonin is a naturally occurring hormone.

Dr. Daniel Barone, a sleep specialist at NewYork-Presbyterian and Weill Cornell Medicine in New York City, said that melatonin is a powerful antioxidant.

“If you’re reducing melatonin, that could potentially lead to an inflammatory response in the body,” he said. (Inflammation has been linked to cancer and other health conditions.)

Both Barone and Schernhammer pointed out that night-shift work has been linked to an increased risk of heart disease. Diet may be one reason why. He said it’s harder to find nutritious food options at night, and night-shift workers may get food from places like vending machines. Diet can impact heart disease and breast cancer risk.

The new analysis looked at two large groups of data, which included about 400,000 women altogether.

Previous studies had asked women about their sleep type — whether they preferred morning or evening, how long they slept, and whether or not they had insomnia.

But these researchers controlled the data to account for other factors that can affect breast cancer risk, including obesity, family history of breast cancer, alcohol use and smoking.

Women who said they were “morning people” were slightly less likely to develop breast cancer. The researchers said that early birds had about one less case of breast cancer per 100 women than did night owls.

So, should night owls be worried?

Maybe not just yet, said breast cancer surgeon Dr. Alice Police.

“This study suggests that there may be a lower incidence of breast cancer in ‘morning people,'” she said, but noted that the data in the study is “vague.”

“Until we understand other correlations, such as obesity rates and exercise rates in morning people versus night owls, I do not think definitive conclusions can be drawn,” Police added. She’s the Westchester regional director of breast surgery at Northwell Health Cancer Institute in Sleepy Hollow, N.Y.

Relton agreed that more research is needed, particularly to figure out the underlying reason why morning people seem to have a reduced risk of breast cancer.

In the meantime, she said it’s possible that changing your sleep times to become more of a morning person might change your risk, though more research is necessary before doctors could make a specific recommendation.

If you’d like to try to get some shuteye earlier in the night, sleep expert Barone said the best change you could make is to limit “blue light” at night.

“Any screen you can look at without an additional light on is blue light, and blue light tells our brains that the sun is out and we should shut off melatonin production. Shut off blue light a good hour or so before bed to help keep the body more in tune with what it’s designed to do,” he said.

If you have trouble sleeping, taking a melatonin supplement a half-hour or so before bed can help, Barone noted.

If you’re wondering what else you might do to reduce the risk of breast cancer, editorial author Schernhammer said, “A woman should be more concerned about other, more established, breast cancer risk factors.”

Relton agreed, explaining that risk factors such as alcohol intake and obesity increase the risk of breast cancer much more than your sleeping pattern might.

 

-People Start to Heal The Moment They Are Heard-

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