Health and Fitness
In today's fast-paced world, it can be challenging to consistently get the recommended servings of fruits and vegetables into our daily diets. That's where juicing comes in - as a convenient and delicious way to pack a nutritional punch and reap the amazing health benefits of nature's bounty. Whether you're a seasoned juicer or new to the trend, exploring the unique properties of different produce can open up a world of wellness opportunities.
The Power of Juicing
Juicing extracts the nutrient-rich liquids from fruits and vegetables, concentrating their vitamins, minerals, antioxidants, and other beneficial compounds. This makes it easier for our bodies to rapidly absorb these vital nutrients. Juicing also allows us to consume a wider variety of produce that we may not normally eat whole, expanding the range of phytonutrients we can take in.
Produce Powerhouses
Each type of fruit and vegetable offers its own array of health-promoting substances. Let's take a look at some of the top options to include in your juicing routine:
Carrots: Rich in beta-carotene, a powerful antioxidant that supports eye health and immune function. Carrots also contain vitamin C, fiber, and potassium.
Leafy Greens: Spinach, kale, Swiss chard, and other leafy greens are nutritional powerhouses. They're loaded with vitamins A, C, and K, as well as minerals like iron and calcium. The chlorophyll in greens also has detoxifying properties.
Beets: These vibrant root veggies are a great source of betalains, which have anti-inflammatory and antioxidant effects. Beets also contain nitrates that can help lower blood pressure.
Citrus Fruits: Oranges, grapefruits, lemons, and limes are high in vitamin C, which boosts immunity and collagen production for healthy skin. The bioflavonoids in citrus also have anti-cancer benefits.
Ginger: This zesty root contains gingerol, a compound with powerful anti-inflammatory and antioxidant effects. Ginger can also aid digestion and ease nausea.
The possibilities are endless when it comes to juicing - you can experiment with all kinds of produce to craft delicious and nutritious blends. Get creative and find the combinations that make your body feel its best!
Juicing Tips and Tricks
To get the most out of your juicing routine, here are a few tips:
- Use a high-quality juicer that extracts maximum nutrients
- Wash produce thoroughly to remove any pesticides or contaminants
- Incorporate a variety of fruits and veggies for a nutrient-dense juice
- Drink your juice right away for optimal freshness and potency
- Start slowly if new to juicing, and gradually increase your intake
Embracing the Juicing Lifestyle
Juicing is more than just a health trend - it's a way to unlock the incredible power of plant-based nutrition. By exploring the unique benefits of different fruits and vegetables, you can tailor your juicing routine to your individual needs and preferences. So why not dive into the juicing revolution and see how it can transform your health and well-being?
The Juicing Revolution: Unlocking the Power of Produce
100 Healthy Habits to Include in Your Daily Routine
1. Drink a glass of water first thing in the morning
2. Eat a healthy, balanced breakfast
3. Take a multivitamin or supplement
4. Practice mindfulness or meditation for 5-10 minutes
5. Go for a 30-minute walk or jog
6. Do 10-15 minutes of strength training
7. Stretch or do light yoga
8. Limit screen time before bed
9. Get 7-9 hours of quality sleep each night
10. Eat a serving of fruits and vegetables with each meal
11. Drink green tea instead of sugary beverages
12. Pack a healthy lunch or snacks for work
13. Limit processed and fried foods
14. Drink a glass of water before each meal
15. Take the stairs instead of the elevator
16. Do 10-15 minutes of deep breathing exercises
17. Engage in a hobby or creative activity
18. Spend time in nature or outdoors
19. Limit alcohol consumption
20. Floss your teeth daily
21. Get regular check-ups with your healthcare provider
22. Limit your intake of added sugars
23. Eat a variety of whole grains
24. Practice portion control
25. Engage in regular physical activity
26. Limit your intake of saturated and trans fats
27. Drink plenty of water throughout the day
28. Get regular exercise, even if it's just a short walk
29. Limit your intake of sodium
30. Engage in stress-reducing activities
31. Eat a serving of lean protein with each meal
32. Practice good posture and ergonomics
33. Limit your intake of processed meats
34. Get regular eye exams and dental cleanings
35. Engage in activities that promote mental well-being
36. Limit your intake of caffeine
37. Eat a variety of colorful fruits and vegetables
38. Practice good sleep hygiene
39. Engage in activities that promote social connection
40. Limit your intake of refined carbohydrates
41. Engage in activities that promote physical activity
42. Eat a serving of healthy fats with each meal
43. Practice good hand hygiene
44. Engage in activities that promote emotional well-being
45. Limit your intake of added preservatives and additives
46. Get regular physical activity, even if it's just a short walk
47. Practice good oral hygiene
48. Engage in activities that promote spiritual well-being
49. Limit your intake of processed snacks and baked goods
50. Get regular exercise, even if it's just a short workout
51. Practice good skin hygiene
52. Engage in activities that promote intellectual well-being
53. Limit your intake of sugary beverages
54. Get regular exercise, even if it's just a short hike
55. Practice good foot hygiene
56. Engage in activities that promote social well-being
57. Limit your intake of fried foods
58. Get regular exercise, even if it's just a short bike ride
59. Practice good hair hygiene
60. Engage in activities that promote environmental well-being
61. Limit your intake of high-fat dairy products
62. Get regular exercise, even if it's just a short swim
63. Practice good nail hygiene
64. Engage in activities that promote financial well-being
65. Limit your intake of high-sodium foods
66. Get regular exercise, even if it's just a short yoga session
67. Practice good hygiene for your intimate areas
68. Engage in activities that promote personal growth
69. Limit your intake of high-sugar snacks
70. Get regular exercise, even if it's just a short dance session
71. Practice good hygiene for your respiratory system
72. Engage in activities that promote environmental sustainability
73. Limit your intake of high-fat meats
74. Get regular exercise, even if it's just a short gardening session
75. Practice good hygiene for your reproductive system
76. Engage in activities that promote community involvement
77. Limit your intake of high-calorie condiments and dressings
78. Get regular exercise, even if it's just a short tai chi session
79. Practice good hygiene for your urinary system
80. Engage in activities that promote personal fulfillment
81. Limit your intake of high-fat baked goods
82. Get regular exercise, even if it's just a short cycling session
83. Practice good hygiene for your digestive system
84. Engage in activities that promote lifelong learning
85. Limit your intake of high-sugar cereals and granolas
86. Get regular exercise, even if it's just a short swimming session
87. Practice good hygiene for your immune system
88. Engage in activities that promote mindfulness and
meditation
89. Limit your intake of high-fat snack foods
90. Get regular exercise, even if it's just a short strength training session
91. Practice good hygiene for your cardiovascular system
92. Engage in activities that promote emotional intelligence
93. Limit your intake of high-sodium condiments and sauces
94. Get regular exercise, even if it's just a short flexibility session
95. Practice good hygiene for your nervous system
96. Engage in activities that promote personal responsibility
97. Limit your intake of high-calorie alcoholic beverages
98. Get regular exercise, even if it's just a short balance and coordination session
99. Practice good hygiene for your endocrine system
100. Engage in activities that promote overall well-being and longevity
Drink Up: The Incredible Benefits of Staying Hydrated
Water is the most abundant substance in the human body, making up about 60% of our total body weight. Yet, despite its vital importance, many of us still struggle to drink enough of it on a daily basis. Proper hydration, however, is essential for maintaining optimal health and wellbeing. Let's explore the remarkable benefits of drinking water and uncover the science-backed recommended intake.
Water plays a crucial role in nearly every bodily function, from regulating body temperature to transporting nutrients and oxygen to cells. Staying hydrated can provide a wide range of benefits:
Boosts Brain Function
Dehydration, even mild, can have a negative impact on cognitive performance. A study published in the Journal of the American College of Nutrition found that participants who drank water experienced improved mood, concentration, and short-term memory compared to those who did not.[1]
Supports Healthy Digestion
Water is essential for proper digestion and nutrient absorption. It helps break down food, prevents constipation, and can even reduce the risk of certain gastrointestinal issues like kidney stones.[2]
Promotes Cardiovascular Health
Adequate hydration helps maintain the proper balance of fluids in the body, which is crucial for heart health. Staying hydrated can lower blood pressure and reduce the risk of heart disease.[3]
Enhances Physical Performance
Water plays a vital role in athletic performance. Dehydration can lead to fatigue, muscle cramps, and decreased endurance. Proper hydration, on the other hand, can improve exercise capacity and delay the onset of physical exhaustion.[4]
Aids Weight Management
Drinking water can support weight loss efforts in several ways. It can increase feelings of fullness, boost metabolism, and even help the body better metabolize fat.[5]
The Optimal Water Intake
So, how much water should we be drinking each day? The recommended daily intake varies depending on factors like age, gender, activity level, and overall health, but general guidelines suggest:
- Women: approximately 11.5 cups (2.7 liters) per day
- Men: approximately 15.5 cups (3.7 liters) per day
It's important to note that these are just general recommendations, and your individual needs may differ. Factors like climate, health conditions, and exercise regimen can all impact your optimal water intake. The key is to pay attention to your body's signals and drink water regularly throughout the day.
Staying Hydrated, Staying Healthy
Proper hydration is essential for our overall health and wellbeing. By making water a priority and drinking the recommended amount each day, you can unlock a wide range of benefits, from improved brain function to better weight management. So, grab a glass and start sipping your way to a healthier, happier you!
[1] Edmonds, C. J., & Burford, D. (2009). Should children drink more water? The effects of drinking water on cognition in children. Appetite, 52(3), 776-779.
[2] Manz, F. (2007). Hydration and disease. Journal of the American College of Nutrition, 26(5), 535S-541S.
[3] Perrier, E. T. (2017). Shifting focus: from hydration for performance to hydration for health. Annals of Nutrition and Metabolism, 70(Suppl. 1), 4-12.
[4] Maughan, R. J. (2003). Impact of mild dehydration on wellness and on exercise performance. European Journal of Clinical Nutrition, 57(S2), S19-S23.
[5] Stookey, J. D. (2016). Drinking water and weight management. Nutrition Today, 51(3), 127-132.
Yoga, an ancient practice with roots in India, has gained immense popularity worldwide as a holistic approach to health and well-being. Beyond the physical postures and flexibility it promotes, yoga offers a multitude of benefits for the mind, body, and spirit. Whether you're a seasoned yogi or a curious beginner, here are some compelling reasons to roll out your mat and embrace the transformative power of yoga.
Physical Benefits
Improved Flexibility and Strength: Regular yoga practice enhances flexibility by gradually loosening tight muscles and connective tissues. Additionally, the various poses and sequences help build muscle strength, supporting better posture and bodily balance.
Enhanced Respiratory Function: Yoga emphasizes deep, mindful breathing, which can improve lung capacity and efficiency. Practices like pranayama (breath control) help enhance oxygen flow in the body, benefiting overall respiratory health.
Better Posture and Alignment: With increased awareness of body mechanics, yoga encourages proper posture and alignment. This can prevent and alleviate pain caused by poor posture, particularly in the back, neck, and shoulders.
Mental and Emotional Benefits
Stress Reduction: Yoga promotes relaxation and stress relief through its focus on mindfulness and breath awareness. Practices like meditation and savasana (corpse pose) help calm the mind and reduce anxiety levels.
Enhanced Focus and Concentration: By encouraging present-moment awareness, yoga helps improve concentration and mental clarity. This heightened focus can extend beyond the mat, positively impacting work and daily tasks.
Emotional Balance: Yoga fosters emotional resilience by cultivating a sense of inner peace and acceptance. It encourages practitioners to observe their thoughts and emotions without judgment, promoting a balanced emotional state.
Spiritual Benefits
Increased Self-Awareness: Yoga is not just a physical practice; it is a journey inward. By connecting the mind, body, and spirit, yoga enhances self-awareness and fosters a deeper understanding of oneself.
Mind-Body Connection: Through mindful movement and breathwork, yoga strengthens the connection between mind and body. This harmony can lead to a greater sense of holistic well-being and fulfillment.
Inner Peace and Contentment: Many practitioners find that yoga offers a pathway to inner peace and contentment, encouraging them to live more authentically and with greater purpose.
Social and Community Benefits
Sense of Community: Joining a yoga class or community can provide a sense of belonging and support. Practicing with others fosters connection and shared experiences, enhancing social well-being.
Compassion and Empathy: Yoga encourages empathy and compassion, both towards oneself and others. This mindset can positively influence relationships and interactions in everyday life.
Yoga offers a comprehensive approach to health and wellness, addressing physical, mental, emotional, and spiritual aspects of life. Whether you're seeking to improve flexibility, reduce stress, or find a deeper connection to yourself, yoga provides a versatile and accessible path to achieving these goals. Embrace the journey, and discover how yoga can enrich your life in countless ways. Namaste.
Embracing the Benefits of Yoga: A Path to Wellness
Creating Kindness: Small Acts, Big Impact
In a world that often feels fast-paced and impersonal, the power of kindness can be transformative. The hashtag #CreateKindness serves as a reminder that every small gesture can make a significant difference, rippling outward to touch countless lives. Let's explore how simple acts of kindness can foster a more compassionate and connected community.
The Ripple Effect of Kindness
When we choose to act with kindness, we create a ripple effect that extends far beyond the initial gesture. Holding the door open for a stranger, leaving a thoughtful note for a coworker, or complimenting someone on their efforts—these actions may seem small, but they have the potential to brighten someone's day and inspire them to pay it forward.
Everyday Acts of Kindness
Here are some simple ways to incorporate kindness into your daily routine:
1. Smile More: A genuine smile can lift spirits and bridge gaps between people. It's a universal language of warmth and friendliness.
2. Listen Actively: Sometimes, offering a listening ear is the best gift you can give. Show empathy and understanding to those who need to be heard.
3. Share Your Skills: Whether it's helping a friend with a new recipe or teaching a colleague a shortcut at work, sharing knowledge is a generous act.
4. Support Local: Buy from local businesses or donate to community projects. Supporting your community fosters a sense of belonging and care.
5. Express Gratitude: Take a moment each day to express thanks, whether it's a quick text to a friend or a note to someone who made your day better.
The Benefits of Kindness
Kindness isn't just beneficial for those on the receiving end; it also enhances the well-being of the giver. Engaging in kind acts reduces stress, boosts mood, and can even improve physical health by lowering blood pressure and increasing life satisfaction.
Thanksgiving is a time for gratitude, togetherness, and, of course, delicious food! As a health coach, I believe you can enjoy this festive holiday while sticking to a healthy diet. Remember, it’s all about balance and making mindful choices that allow you to savor the flavors of the season.
First and foremost, don’t deprive yourself. Instead of feeling guilty about your favorite Thanksgiving dishes, focus on moderation. Enjoy small portions of the traditional feast, making sure to fill your plate with a colorful array of veggies, lean proteins, and whole grains. This way, you can enjoy everything your feast has to offer without overindulging.
Another great tip is to stay active! Incorporate fun activities with family and friends, like a post-dinner walk or a friendly game of touch football. Not only will this help you burn some calories, but it'll also create wonderful memories and keep the spirit of the holiday alive.
Finally, don’t forget the importance of hydration. Often, we confuse thirst with hunger, so keep a glass of water handy. Be sure to toast with sparkling water before diving into those pies! By focusing on fun and mindful eating, you can make this Thanksgiving both memorable and health-conscious.
January is a great time to make a vision board! This is something that I discovered a few years ago, and now I don’t just do them at New Year, I make them year round. At some point I realized that it was much easier to make them digitally, by finding images online and pasting them into a document, so I really just grab images the appeal to me throughout the year, but it is nice to get out the glue and glitter and do a physical vision board in January, especially if I make it at a social event, like last weekend, when I went to a vision board making event at Michael’s with my Meetup group.
So, what exactly is a vision board? It’s a tool you use to create a visual representation of your hopes, dreams, ambitions, aspirations etc etc. It can be planned out, or you can just go with the flow in the moment. I usually prefer to just go with the flow and treat it as a fun craft activity, but you can certainly decide on a color scheme, theme, what values your are going to focus on, and create the board with these in mind. It might be helpful to meditate before you start and see if that gives you a clear vision.
How does it work? Well, it generally starts with a blank paper or card stock, maybe a big sheet of card. I would recommend you start with letter or ledger size (I just had to google paper sizes, because in British these would be known as A4 or A3!). Remember, you’re going to have to fill this space, so don’t make it too hard for yourself. Then it’s up to you! You can paste photos, draw and write cut and paste words and phrases that resonate with you
Apart from the paper or card, I recommend you get a stack of magazines or calendars. I like to hoard these all year long for this purpose. You’ll also need some glue, and maybe some colored pens or pencils, glitter, stickers, wash tape etc. Then just have fun with it. There is no wrong way to do it, just make it your own and enjoy the process.
New Year, New Vision: Making a Vision Board
Rest and Recovery: A Vital Part of Your Fitness Routine
As you embark on an exercise program, don’t forget the importance of recovery. This can mean different things, from massages and stretching to getting adequate nutrition and even sleep. These are all important in their own ways and contribute to your body being able to recover after a workout.
Massages are the main way that you can target the muscles worked that may be experiencing soreness after a workout. Of course, you can go to a professional massage therapist, who will be able to work out the aches for you. If this is not a possibility then a massage gun is a great investment. You can use it at home to target the painful area and provide relief. Some gyms have these available, or some have massage chairs you can use after a workout. Another affordable option is to perform some mild fascia release with a foam roller. You simply place the roller on the floor and roll the affected body part back and forth over it. A tennis ball can be a handy item for targeting areas such as the soles of the feet.
Nutrition is important when you are working out regularly. It is especially important to get adequate protein if you are engaging in strength training, as this is the substance your body will use to build muscles. Make sure you get some protein with each meal. Also don’t forget to make sure that you are eating your veggies to give your body the vitamins and minerals it needs!
Sleep is another important component to help you reach your fitness goals. It is while we sleep that the body repairs itself and is able to build muscle. Try to stick to a consistent bedtime and avoid screens too close to the time you plan to sleep. I like to read an actual paper book right before I sleep, it helps if it is somewhat boring, so that I am ready to nod off after only a few pages!
These tips should keep you feeling your best and keep you ready to rock your next workout.
I’ve been doing an experiment this week based on some advice I read that we should aim to eat 30 different plants in a week. I’m familiar with the advice to eat five servings of fruit and vegetables a day, and I often fall short of this, even though I do eat a lot of plants, so I though this challenge would be a good idea. For the purpose of this challenge, all plants count, so grains, nuts, seeds and potatoes are all included.
The idea is that you count the different plants you eat over the course of the week. You can only count each plant once, so if you eat a banana every day it still only counts as one.However, you don’t need to measure the quantity of the item. This appeals to me, because, I often eat small amounts of many things in a dish, but none of them would necessary amount to a serving for the purposes of “5 a day” I read that you can even count herbs and spices, although I didn’t, since I think that they would have been dried in the dishes I ate, and in very small quantities. Maybe if I cooked from scratch using fresh herbs and spices I would count them, although they only count for 1/4 each, so this would make counting more complicated.
I actually got to 30 on Wednesday. I made myself a template on a whiteboard to track my progress. I put it on the refrigerator door so that I could easily note down the ingredients in any food I ate while I was preparing it.
Monday wasn’t great, but I did have soup for dinner, which gave me four items. (I was traveling on Monday, so apart from the soup I just had McDonald’s at the airport and some snacks on the plane). Then on Tuesday, I had oatmeal for lunch with peanut butter and raisins, then soup again for dinner, which got me up to 13 with the bread I had with the soup, and also the banana I had in my protein shake for breakfast. I was a little worried that I would struggle to finish the list, because, even though I still had five days, I tend to eat the same things across the week, so I wasn’t sure that I could add enough new foods.
We were out of bread on Wednesday, so I went to HEB and that’s where I found the solution: 12 Grain bread! This got me up to 24. I had a cheese and turkey sandwich, but on the side I had some chips and guacamole. The guacamole got me up to 28! For dinner we went out for sushi, and I made sure to get my last two items by ordering asparagus roll and cucumber roll. I actually went way over, because there were a variety of other ingredients in the various sushi rolls I ate, I guess seaweed also counts? But I had achieved my goal!
Pro: It’s a good way to see how healthily you are eating overall without getting obsessive about it. There is no weighing or measuring required and you only need to count up to 30. I recommend making a list and having it somewhere you can easily add to it when you eat, for me the whiteboard worked great, but you might want to keep it on your phone if you are often out and about when you eat.
Con: I worry that it will make me less likely to get my “5 a day” although, realistically, I don’t often achieve it anyway. I could plan better to ensure that I’m getting my five portions of fruit and vegetables in the mix in the future.
Overall I think this is a good challenge to try to increase the amount of plants in your diet and bring awareness to the different kinds of foods you are eating. Give it a try!
30 Plants a Week
Muscular Training for Women
Many women can be reluctant to do weight training, fearing that it will result in a muscular or bulky appearance, which is at odds with the slim physique that is often desired. This is an understandable fear. A bodybuilder figure is not something that is desired by every person, and since bodybuilders are known for doing weight training with heavy weights it seems logical that this kind of exercise should be avoided by those who don’t want the appearance of a bodybuilder.
However, it does take a lot of work and effort to achieve the figure of a bodybuilder. There are a variety of ways to incorporate strength training into your workouts, and using heavy weights for low repetitions in order to achieve hypertrophy (muscle growth) is only one of them. If you wish to improve your strength and health and improve your body composition by losing fat, then there are a variety of muscular training techniques that can help you to achieve these goals.
It is not even necessary to use actual weights to strengthen muscles. Bodyweight exercises are a great place to start, using the resistance of your own weight to work the muscles of your body. Resistance bands are another great option for working out at home with minimal equipment. When you are ready to progress to adding external loads, it is best to start with small weights of around 5-10lbs, before progressing to heavier weights as you are ready.
Every five years since 1980 the Departments of Agriculture and Health and Human Services have published dietary guidelines for Americans. These guidelines are based on scientific research, and are intended to encourage healthy eating choices. The latest set of guidelines for 2020-2025 for the first time give specific advice for different age groups.
The guidelines are summarized in the following points:
1 - Follow a healthy dietary pattern at every life stage.
2 - Customize and enjoy nutrient- dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
3 - Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.
4 - Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.
The dietary guidelines suggest that nutritional needs should be met through nutrient-dense foods and beverages. A good way to get nutrient dense food is to start with single ingredient foods. That way, you know that the food is in its natural form, and there has been nothing added to it. Fruits and vegetables, grains (especially whole grains), low fat dairy and lean meat, fish and eggs are good, nutrient-dense foods.
Many Americans don’t meet the recommendations and there are many health issues associated with poor diets. For help in implementing these guidelines in your diet, you can visit www.myplate.gov
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.