Featured on Cooking Green Goodness Blog
Featured in Cooking Green Goodness Magazine
Featured in Cooking Green Goodness Magazine
When looking online, I came across this interesting article related to boosting confidence from Livestrong.com that I think some of you may be interested in. See below!
It's probably safe to surmise that sitting in front of a screen all day at work and in front of the TV all night isn't doing much for your physical health or self-image. A sedentary lifestyle, the default for many office workers, students and retired people, does little to raise your fitness level, your energy, your self-confidence or your general sense of well-being. But looking good, feeling strong and having a positive attitude, the attributes of self-esteem, are all benefits of a regular exercise regime.
Regular exercise makes your heart and bones stronger, lowers your risk for chronic disease right along with your blood pressure, keeps your weight under control and reduces feelings of anxiety and depression. While you're boosting your energy levels, oxygen capacity, muscle tone and general fitness, a side benefit is an increase in self-esteem. Just the success of creating an exercise plan and sticking to it allows you to enjoy a sense of achievement. Getting a move on is good for your body and mind. The Cleveland Clinic suggests exercising for 20 to 30 minutes every day, picking an activity you enjoy so you'll stick with it, varying what you do to ward off boredom, and mixing classes, sports and exercise with friends, and individual workouts to keep things interesting, keep pounds off and keep your confidence high.
Society is obsessed with body image and, for many people, how they look has a direct bearing on self-esteem. Idea Health & Fitness Association notes that your personal body image -- toned, balanced weight, pleasing proportions, posture, vitality and other factors -- is as important as your strength, competence at sports and other measures of physical fitness. Regular exercise, with an emphasis on aerobic exercise, can have a positive effect on self-esteem -- especially for those who suffer from low self-esteem -- as fitness and appearance improve. There is no proven formula for how much or how often to exercise to affect self-esteem so Idea Fit recommends following the American College of Sports Medicine guidelines: 20 to 60 minutes of dynamic activity that challenges major muscle groups, 3 to 5 days a week; 8 to 10 resistance exercises for strength-building practiced 2 to 3 times a week; and a stretch session for flexibility at least twice a week but, ideally daily.
More Isn't Always Better
Thirty minutes of moderate aerobic exercise is enough to release the beta-endorphins that increase feelings of well-being, and to lower levels of cortisol, the hormone associated with stress and anxiety. In studies evaluated by scientists at Nova Southeastern University and published in "The Internet Journal of Allied Health Sciences and Practices," researchers concluded that low- to moderate-intensity aerobic exercise produced positive results in mood improvement and psychological functioning. High-intensity exercise did not decrease stress and anxiety and, in the context of challenge and competition, appeared to increase anxiety in some cases. The psychological benefits of physical activity lasted longer after moderate exercise than after high-intensity exercise. However, research into the mood effects of high intensity exercise is less prevalent than other research. For an experienced exerciser in a non-competitive situation, one can leave open the possibility that mastering intervals of high intensity exercise can add to the sense of accomplishment.
Om and Zen
Yoga, meditation and any type of relaxation technique will decrease tension, anxiety, depression and anger and improve psychological functioning. A yoga practice, according to "Yoga Journal," lowers levels of cortisol and adrenaline, and helps to regulate blood sugar, blood pressure, insulin resistance and the "food seeking behavior" inspired by stress that leads to weight gain and added abdominal fat. Meditation stimulates the prefrontal cortex that controls happiness levels and healthy immune function. Sit on a cushion and focus on your breathing, stretch up into a backbend, even chill in Corpse or Child pose, and you calm down, release tension, and improve coordination, quick reactions, IQ and memory. You'll also sleep better and regulate your emotions, leading to more effective social interactions and a positive self-image.
ll over the World, the concept of Online Training is quickly gaining popularity. Online Training is very much the same as training in person, you receive a program customized specifically for you and work towards your goals with professional guidance. The one important difference however, is that your trainer is not standing next to you!
Although Online Personal Training can be an invaluable and time-efficient way to train for some, others may miss the face to face communication. There are some major pros and cons to online training which I will outline and leave you to figure out which method is right for you.
1. Access to Expert Advice: Many fitness professionals offer online training which allows the consumer to shop around and get expert advice from anywhere in the World, rather than just sticking with the few personal trainers within their home gym. There are clients in the US who receive health and fitness support from fitness trainers in the UK. There are clients in Australia who are following fitness direction from sought after trainers in Canada.
2. Less Expensive: Personal 1:1 training can become quite expensive, especially if you are seeking a session 2-3 times per week. As personal trainers become reputable, they quite often become booked and inevitably, their cost per session will increase. Quite often, you may receive online training at a fraction of the cost.
3. Freedom of Location and Time: When you receive your personal program to your device, you can use it anytime, anywhere. This is amazing for those who often travel or work unconventional hours. Freedom from gym hours for these types of individuals is key.
4. Ongoing Support: Many online trainers provide a comprehensive fitness and nutrition plans that are built into their initial upfront cost. Online personal trainers often provide ongoing access, including weekly updates through email or text. Although personal trainers within the gym will write you a comprehensive fitness plan, you will have to opportunity to ask questions during your scheduled time with them. They may provide additional services, such as meal plans and extra support, however, this may come with an extra cost.
1. No one to spot you: With online training, you will not have a trainer beside you to spot you or ensure proper technique. This could lead to possibly injury or drastically reduce the efficiency of your workout. This however, is easily compensated through the use of online videos or live dramatization with your online trainer.
2. Motivation: Lack of follow through is detrimental, regardless of how amazing your training program is. Some people need the external motivation to meet with someone to get into the gym and through their workout. Online training is beneficial for those who have found their internal motivation and are prepared to follow through with a plan.
Online Training works, there are results all over the internet of people who have completed online challenges and have completed huge transformations without ever sitting face to face with their personal trainer! Overall. online personal training is recommended for those who have internalized motivation and are seasoned within the gym.
We can never underestimate the importance of leading a healthy and active lifestyle. Having an active lifestyle means our immune and cardiovascular systems are stronger. Our bodies become stronger and increase the ability to fight heart disease, cancers and diabetes. We lose weight, we look and feel younger! (Who doesn't love that!?) Not to mention, daily activity helps us reduce stress and combat feelings of depression.
No matter what type of activity we choose to do, there is nothing better for us than to get moving! But we already know this! So why the heck is it so hard to get started?!
It all begins with finding that Motivation! Aaah! Motivation! Why does it make appearances and then disappear again???
The World we live in is a busy place. Between work and responsibilities, there always seems to be such little time to work with! So how do those fit people do it? We could assume that they have things pretty good. Those fit girls are probably stay at home moms, or maybe have never had children. They probably have faster metabolisms or an abundance of money and time, therefore, are able to have a hot body all year long ;) Yeah, sure, there might be a few out there who only have to worry about what time of the day they should hit the gym. However, most of us have extremely busy lives and a high level of responsibility both at home and at work. So how do busy people stay fit? Well, they dig deep to figure out what motivates them, then they plan and prioritize!
Most of us know by now what we need to do, but there seems to be a gap between what we KNOW we need do, and actually doing it! We all know it’s important to hit the gym, but, once the time arises to actually go, we find a reason to postpone it. This is understandable because even though we know exercise will bring us positive feelings of accomplishment, lift our spirits and make us stronger, it is much easier to sit in front of TV or in some cases, the gym parking lot, than it is to get up and get moving!
It can be difficult to motivate yourself at the best of times, little stress, lots of time, few obligations. But wow! Making a workout happen when you already have a busy schedule? How will it happen??? Its interesting that during the busiest and most stressful times, our minds postpone, however, this would actually be the most beneficial time to get the workout in!
Time. There are 24 hours in a day. Realistically, we are only working with about 16 hours, because 8 hours should be blocked off for sleep. So, in 16 hours, how do we make to most of our time? Budget and prioritize! Just like you budget your time and prioritize your kids activities or work life, you have to do the same for your own physical activity. Simple!
Finding the time in your schedule will come from motivation. If you are motivated enough to exercise, you will find the time to do it.
Need help figuring out how to motivate yourself? Here is a list of ideas to try;
Set a Goal: Is it an outfit? A special occasion? Is it a weight or a size? Is it a level of strength or a feeling you have when you are feeling your best? Figure out what your goal is. Write it down. Put it in a visible spot. Cut out pictures or quotes that motivate you. Now, don't write it down or cut it out if you are going to stick it in a drawer and forget about it. Visibility is key. Remind yourself why you need to get active.
Find a Partner: Sometimes just scheduling time to meet someone at the gym is all you need. People say all the time they need to get a trainer at the gym. Their concern is not as much getting a good workout, as it is to just show up! Find a friend who also needs a bit of motivation and save some money!
Sign up for a new Activity or Challenge: Try a new activity or sign up for a challenge. Think about what activity interests you and sign up! The new group you sign up for will have a schedule. The challenge will have require you to meet goals. You will have to follow the schedule to participate. Some of us just need to have that schedule.
Create incentives for yourself: Decide what your incentive will be if you can follow through for one week. Then create another incentive.
Water. Why is it so important for us? Because it makes up at least 70% of our body! On top of ridding toxins and reducing/eliminating dozens health issues, it can also slow down the aging process, I'm all about that! So get your water intake up, at least 10 glasses a day...if you want a challenge, drink more! Try filling a Mammoth Mug and drinking one full jug a day.
Pure water is best, try not to add flavouring to it, reduce your chemical intake :)
Allergies Need to Be Addressed Using a Multi-Prong Approach. Avoiding triggers can certainly be helpful, but to really address your allergies you need a multi-faceted approach that includes optimizing your diet, intestinal health, and vitamin D levels.
An estimated 80 percent of your immune system is located in your gut, so supporting your digestive health is essential to also supporting your immune system, which is your primary defense system against all disease.
Allergies are a sign that your immune system is in overdrive, and diet, gut health, and vitamin D are all important components that will help optimize your overall immune function.
One common reason for an overactive immune system is “leaky gut” syndrome. If gaps develop between the cells (enterocytes) that make up the membrane lining your intestinal wall, it allows substances to pass through that really should be confined to your digestive tract.
This includes undigested proteins, which can cause allergic reactions. Besides being associated with inflammatory bowel diseases like Crohn's and ulcerative colitis, or celiac disease, leaky gut can also be a contributing factor to allergies.
Once the integrity of your intestinal lining is compromised, and there is a flow of toxic substances "leaking out" into your bloodstream, your body also experiences significant increases in inflammation, which places an increased workload on your immune system.
Eating Right and Optimizing Your Vitamin D Levels Is Part of the Long-Term SolutionSo what causes leaky gut? The foods you eat play a paramount role, for obvious reasons.
“Healing and sealing” your gut has been shown to help alleviate allergy symptoms, and the key to this is eliminating inflammatory foods like grains and processed foods, and introduce healthier ones that will support a proper balance of bacteria in your gut. Traditionally fermented foods is one essential component of a gut-healthy diet, but trading out processed foods for whole, fresh (ideally organic) foods is also important.
Additionally, as it pertains to your diet, about one-third of seasonal allergy sufferers have something called "oral allergy syndrome," in which your immune system is triggered by proteins in some foods that are molecularly similar to pollen. Your immune system looks at the protein molecule and says, "Close enough!" and attacks it. If you are allergic to ragweed, for example, you may have cross-sensitivity to melons, bananas, tomatoes, zucchini, sunflower seeds, dandelions, chamomile, and Echinacea. If you have a grass allergy, you may also react to peaches, celery, tomatoes, melons, and oranges. If this applies to you, you’ll want to avoid such foods.
Why Vitamin D Is So Important for Allergy Sufferers. If you have asthma and/or allergies, optimizing your vitamin D levels is absolutely crucial. In fact, research suggests that vitamin D deficiency may be a primary underlying cause of asthma. This means that many are needlessly suffering with a potentially life threatening ailment, since vitamin D deficiency is easily remedied. Vitamin D will also help to up regulate your immune system.
Ideally, you'll want to get your vitamin D from appropriate sun exposure. Beware that using sunscreen when outdoors effectively shields your skin from making any vitamin D. Another alternative is using a tanning bed, or if neither of those options are available, an oral vitamin D3 supplement. If you opt for a vitamin D supplement you also need to boost your vitamin K2. For more information on this, please see this previous article. Whichever way you go, make sure to check your vitamin D levels at regular intervals to make sure you’re within the therapeutic levels of 50-70 ng/ml.
Being Proactive Can Help You Rein in Your Allergy SymptomsIf you’re one of the tens of millions of allergy sufferers in the US, know there is plenty you can do besides reaching for an antihistamine pill. Eating a diet based on unprocessed, ideally organic, and/or locally grown foods, including traditionally fermented foods, along with optimizing your vitamin D levels forms the foundation upon which your immune system can function optimally.
For short-term relief of symptoms, you could give acupuncture a try, and irrigate your sinuses with a neti pot. There are also a number of herbs and supplements that can help alleviate symptoms, as discussed above. For more long-term relief, consider provocation neutralization treatment, or sublingual allergy drops, which work just as well as inhalers.
By Dr. Mercola
First off, I want to say that this has been my life for the past 12 years. Night shift and rotational shift work. It can be your biggest setback/challenge when trying to make changes to your body. It is definitely not the optimal state your body should be in, but for most of us, work is required to pay the bills! So what do we do about it? Well, you have to make the best out of a challenging circumstance. Maintain your diet, don't give into the midnight munchies attack! If you get hungry, eat protein and drink lots of water. The link posted touches on food and drink while at work. But also, make sure you get enough sleep! When you get home, get the room as dark as possible! Studies have shown that sunlight is a potent stimulator of the circadian rhythm. Even if your eyes are closed, the sunlight coming into the room tells your brain that it's daytime. This discrepancy is not a healthy thing for the body to be exposed to and cortisol levels are increased.
When you are finding alternatives for the gluten products, make sure you are rotating foods so that you do not develop new sensitivities. Switch it up! I wanted to show you the type of 'noodles' I used to make my dinner tonight! Black bean spaghetti with lean ground turkey sauce! So good and easy to throw together in a short period of time! It literally took 20 minutes and it was so good!