Monthly Archives: January 2021

The world is full of hacks these days. Work efficiency hacks. Relationship hacks. Dog grooming hacks. Fitness hacks. Time management hacks. And of course, health hacks, which may be the most important of all. After all, everything actually revolves around your health. Without your health, you simply will not have wealth in time, relationships, and in life.

Your health is rarely impacted by single events. It’s the little things each day that maintain or destroy your health. In every given moment, you are either building health or building disease. The choice is yours as to which one you are building. A healthy and holistic lifestyle is built consistently deliberately over a consistent period of time. Hopefully, with these simple health hacks YOU can make EXCELLENT HEALTH CHOICES to stay well for years.

Build your health with these simple health tips:

1.Try intermittent fasting. The human body wasn’t designed to deal with a constant stream of calories. Our ancient ancestors certainly didn’t have the luxury of three meals a day, plus snacks! An 8-hour eating window each day is plenty, and many experts advocate significantly less than that for adults. Sometimes if you need a metabolic reset, intermittent fasting can provide your digestive system a much needed rest. If you struggle with blood sugar challenges this may not be the best hack for you, but adding some amino acid supplements can help support your blood sugar needs.

2.Bodyweight exercises. You can get a great workout at home without any equipment. If you can’t even do a single push-up, stand at the bottom of the stairs and place your hand on an appropriate step. If you’re really out of shape, lie flat on your back on your floor and stand back up. Repeat. Repeat. Bodyweight can help build strength and lean out. Bodyweight exercises can help to build the strength of the body as well as speed metabolism by increasing blood flow and circulation.

3.Have a piece of dark chocolate each day. Dark chocolate is delicious and has numerous health benefits including being an antioxidant. It can be a great way to finish your evening meal or as a special treat with one square piece of dark chocolate. Even those this is mildly bitter, having a piece of chocolate after a meal can ease any sugar cravings while also providing some health benefits.

4.Use smaller plates. Studies show that using a smaller plate leads to eating less. If you wish to cut calories, this is an easy trick that works, as long as you don’t go back for seconds or thirds because the plate is smaller. This can be a helpful health hack if you tend to overeat. A smaller plate can teach portion control. There are even plates that pre portion to make it easy for you to build macros on a plate.

5.Take a cold shower. Hot showers feel good, but there’s not much else you can say about them. However, a cold shower has many benefits. Lower stress levels, better immune response, increased tolerance to pain, and weight-loss can all be yours for a few minutes of misery each day. In some yoga practices, it is a recommendation and spiritual practice. Furthermore, taking a cold shower can lower inflammation as well as ease joint pain.

6.Move around at least once each hour. Give yourself a break each hour and move around for at least 5-10 minutes. It’s good for you, and you’ll get more work done by taking regular breaks. Stretching, walking, even standing away from a desk can be helpful to break up the sedentary lifestyle that sitting behind a desk for long hours can create.

7.Challenge your brain each day. Spend some time each day working your brain. For example, learn something new, play chess, do a crossword puzzle, or learn a foreign language. Challenging your brain also contributes to cognitive function and keeps the neural pathways smoothly firing for years.

8.Laugh. Laughing is good for your mind and your body. Stream a funny movie, read some jokes, or talk to a funny friend. Laughter is the best medicine. It keeps you light, airy, and happy. Laughing keeps the frequency of your energy high, it keeps your cells vibrating high, and can allow you to maintain healthy mental health.

9.Stretch. While you’re watching that funny movie, get on the floor and do some stretches. You’ll feel better and make yourself more resistant to injury. These days we have a very sedentary lifestyle so stretching is key to keep your muscles, ligaments, and tendons limber as well as relaxed. Stretching calves, hamstrings, shoulders, and back are key to keeping your body as well as your organs open and protected.

10.Get sufficient sleep. You can’t be healthy if you’re not getting enough sleep. Experts recommend 7-8 hours each night. Cutting back on sleep for any length of time can impact your health consistently over a period of time. Alternately, a lack of restful sleep can also have an impact as well. Many people lack a nigh time routine, and may fall asleep watching television or their minds racing which can impact the depth of their sleep. If a person lacks depth in their sleep, they can wake up feeling exhuasted, worn down, etc which can impact their day.

11.Eat your vegetables. Most vegetables are full of vitamins and minerals and low in calories. High levels of nutrition with minimal calories will boost your health and reduce your waistline. It’s hard to overeat if you’re eating a lot of vegetables. Vegetables are like free foods, you can eat as much as you like without gaining weight. Choosing greens foods such as broccoli, kale, etc can also help bring much-needed oxygen to your blood stream.

12.Use fruit for dessert. Fruit is nutritious, but most fruits are also high in sugar. Use fruit as a way to finish your meal and avoid less healthy dessert options. Choosing low glycemic fruits such as berries and apples can help to keep blood sugar balanced as well as keep unhealthy bacteria down within the digestive system.

13.Avoid screens before bed. By the end of the day, you’ve already spent plenty of time looking at computer, TV, and smartphone screens. Give your brain a break, and you’ll sleep better. Freeing yourself of distractions and stimulus can allow for the mind to ease before bedtime. It may be tempting to grab your phone before bed, but doing so can trigger the mind to be stimulated before a time of rest.

14.Keep a journal. A journal can reduce stress and boost mental health. Writing in a journal can be a great way to end your day especially before bedtime. Keeping journals around the house and writing as you become triggered or upset can allow for a space to vent unwanted feelings as well as thoughts. Physically writing with a pen and paper goes to the ideomotor response in the brain directly tied to the subconscious mind. Journaling can allow for the mind to vent unresolved feelings as well as thoughts.

15.Drink more tea. Tea without sugar can help build your water supply up for the day keeping you hydrated. Plus many herbal teas have many health benefits. Herbal teas with chamomile, lavender, valerian can help ease stress responses while peppermint, rosemary, and green teas can energize the body.

There are simple things you can do each day to enhance your physical health. It’s important to recognize just how important your health is and be conscious of your health needs. There are plenty of examples in the news every single day of people that are suffering. When people experience deep levels of suffering they develop diseases, many of which are self created lifestyle conditions. Diseases such as diabetes, high cholesterol, and even hypertension are rooted in lifestyle choices.

While you can’t avoid every injury and sickness, there are many things you can do to put the odds in your favor. A little self-care for your health each day begins to build actions as well as behaviors that lead to long lasting health for years to come.

Losing weight can be a challenge for many people. Between work demands, home demands, unhealthy eating habits, nutrition fads, etc many people find themselves with a stubborn amount of weight around their midsection. Whether you’re preparing for a wedding, vacation, or if you just want to fit into your favorite pair of jeans again, kicking those couple of pounds will take time, dedication, and focus.

For fast results, here are 5 ways you can lose 5 pounds this month

1. Limit Fat Intake

Fat is an essential component in your diet, but it only needs to be about 20% of your daily intake of nutrients. Eating a diet full of fast food and processed food leads to about 40% from fat. Limiting your fat intake will give you a more wholesome approach to your diet. This includes healthy fat, such as nuts, seeds, and even fish. Diets such as keto or paleo have high fat and then can put more stress on the gall bladder as well as the liver.

2. Eat More Protein

Consuming more protein is an easy way to help you feel full without storing excess weight. Protein is a macronutrient that is not stored in excess. Any additional protein that you eat is passed as waste – making it a very effective solution to weight loss. Protein is used by the body to repair and heal itself once broken down into amino acids. Animal based proteins do provide for complete proteins, not to mean that plant based proteins are not helpful. One just needs to be mindful of the fat content in many plant based protein sources.

3. Start Exercising

Diet will take you pretty far, but the real kickstart will occur when you start exercising. Do the simple things like going on the treadmill, basic barbell exercises, or joining a new yoga class. You could also swim, enjoy neighborhood sports games, or play with your kids. The style of exercise doesn’t matter. Be patient, have fun, and you will lose weight. Remember strength training can provide for more gains in a shorter period of time. Alternating days of cardio and strength training can be an effective exercise plan to keep you working towards your weight loss goals.

4. Eat More Fiber

Fiber is an indigestible source of carbohydrates. Consuming it in larger quantities can help you to feel full. Fiber will also lower your net carbohydrate count, lower cholesterol, and lead to greater success in weight loss. Fiber is also helpful for allowing for healing bowels. Having healthy bowel movements can eliminate waste and ensure that the body is effectively detoxing.

5. Eat Spicy Foods

Eating spicy foods like garlic, pepper, and cayenne will help to increase your metabolic rate in a very natural way. That’s because of an ingredient called capsaicin which can help to elevate the heart rate without having an effect on blood pressure – perfect for that extra kick in weight loss. If spicy foods is not your thing, doing things to increase blood flow and circulation such as being in an infrared dry sauna, doing a steam treatment, or even doing some plyometric training.

Taking each one of these steps one at a time can be helpful in achieving your goal to lose 5 pounds this month. Remember this is not a fad, or a quick fix solution. It takes time to gradually build healthy habits to achieve your health goals. Even still some areas may still be stubborn and even diet as well as exercise resistant. If that is the case, perhaps trying an Inmate Body Contouring treatment can help you achieve the goals that you are looking to achieve without the need for invasive treatments. If you would like a consult, please call and schedule at:

Learn how to self-care today

No one will ever take care of you as well as you can take care of yourself. And, you’re never sure how long someone is going to stay in your life.In this fast-paced life, we often put all of the needs of others ahead of our own. We place the needs of our spouse, the needs of our children, and even the needs of our family and friends or even work ahead of our own. We often then become surprised as we recognize that we are depleted, run-down, and have self-sacrificing that can lead to being unwell. Learn how to take good care of yourself, and you’ll always be well taken care of! Not only that but you will teach others how to treat you, as well as model behavior for others around you.

We’re often concerned with how well we’re taking care of others, but it’s important to give yourself the attention you need, too. There is a reason that on an airplane they often say to put your oxygen mask on first.

Practice self-care each and every day:

1. Unplug for at least an hour each day. Give your mind a break from the digital world each day. Turn off your phone. Close your laptop. Turn off the TV. Go for a walk, read a book, meditate, or talk to a real, live person. You’ll be glad you did. Disconnecting from all of the hustle and bustle of technology can provide to give your mind some relief.
   
2. Do a puzzle. Work your brain a little bit. It could be a jigsaw puzzle, crossword, Sudoku, or whatever mental challenge appeals to you. Put your brain to work and test its problem-solving abilities. It’s a great break to your busy day and a great workout for your brain. As we age, it is critical to use your brain in new and diverse ways to preserve cognitive function.

3. Eat mindfully. Pay attention while you’re eating. Put your phone away. Avoid reading or watching TV. Just eat while you’re having a meal. Keep your attention on the process. You’ll eat less and eat better food. It’s easy to eat a lot of junk while you’re distracted by something else. Also be mindful of what foods that you put into your system, focus on eating healthy, protein rich meals that stabilize your blood sugar and keeps you energized.

4. Spend time with someone that loves you. There’s nothing better for your heart and soul than spending time with those that adore you. They say nice things to you. They’re encouraging. The experience is relaxing and makes you happy. Be the person that you want to experience in your relationships. Work for cooperation, healthy communication, and set healthy boundaries in your relationships.

5. Stretch. The older you get, the less flexibility you possess. Stretching feels good and is good for you. If you’re watching TV, sit on the floor and spend the time stretching. Stretching can help to keep tension down, keeping yourself agile, and mobile. As we age, the tendency is to slow down, lose mobility, etc so it is key to stretch and keep your ligaments and tendons limber.

6. Compliment yourself. Imagine you were your best friend. What types of compliments would you give yourself? Spend a few minutes looking at yourself in the mirror and let the compliments fly. It’s a little awkward at first, but you’ll enjoy the results. Being mindful of your negative self talk as this can alleviate the negative self esteem, stress from inner dialogue.

7. Ask for help. You’re worthy of receiving help from others. You’ll find life is easier when you get a little help, too. In return, others will ask you for help. Your self-esteem gets a boost when you help others. You’ll even make a few friends in the process or strengthen existing relationships. Sometimes if we are independent and used to doing it ourselves we tend to not reach out and ask for help. When we are the strong ones in our families, people come to us with their problems and they also sometimes forget that we may need help and support. Reach out, ask for help, and receive help when it is offered because you are worth it.

8. Eat a healthy diet. You’re not taking good care of yourself if you don’t follow a healthy eating strategy. Eating high protein, not skipping breakfast, and keeping your blood sugar in check are keys to eating a healthy diet. If you do not regulate your blood sugar, and eat a healthy diet regularly your energy can take a dive leaving you feeling worn down, exhausted, and unwell.

9. Go to bed early. This is great for every part of your being. Most of us fail to get enough sleep. How early is early? Early is early enough that you’re not tired when it’s time to get up. A healthy sleep range is between 6-8 hours per night. Many people forgot to sleep for sake of getting more things done. Creating a nighttime routine, going to bed at the same time, and waking up feeling refreshed can help you to be effective during the day.

10. Take a bath at least once a week. Showers save time and water. However, there’s something unique about a bath. Stretch out and soak for at least 30 minutes. You might turn out the light or read a book. You can close your eyes and just relax. Give yourself this luxury at least once a week. Putting epsom salt and baking soda can also allow for a gentle detox while you are taking a bath. Taking a bath in warm water, and perhaps using some essential oils is also another way to detoxify and allow for the body to heal.

11. Walk daily. Humans are meant to move. Unfortunately, most of us barely move more than it takes to walk to our cars and back. Use your body each day, even if it’s a simple as taking a nice walk. Going outside in nature, walking around the neighborhood, or perhaps going to a local park can help by getting outside and connect with the electromagnetic energies around us.

People who are busy and stressed are often lacking in self-care. It’s important to pay attention to your needs and to recognize your limits. Good self-care practices can reduce burnout and stress levels. Keep your energy levels high and rejuvenate yourself each day by looking after yourself effectively. We work with professionals, parents, and recovering codependents to help them to recover their self-care practices. If you are looking for support please reach out and we are happy to help you achieve your health goals.

Some adults lose weight through intermittent fasting or becoming a vegan. Others try to make such major changes, but they start missing their afternoon candy bar or craving butter. Pretty soon, they revert to their old habits and wind up gaining back the pounds they lost and more.

If you’re tired of watching your weight fluctuate, you may need a more gradual approach. Little changes can add up until you see a big difference on your bathroom scale.

In fact, minor adjustments are often more sustainable because they suit your lifestyle. See how easy it can be to slim down using some small eating habits that help you lose weight, and to incorporate them into your diet and workouts.

Small Eating Habits That Help You Lose Weight:

1.) Cook more. Preparing your own food allows you to control the ingredients. Restaurant meals tend to have more calories, salt, and sugar. That’s true whether you’re eating at a fast food outlet or a fancy bistro.

2.) Plan your meals. Write out a menu for your daily meals and snacks. You’ll be able to tell at a glance if you’re getting all your required nutrients, and you’ll probably eat less.

3.) Stock your kitchen. Keep healthy snacks on hand, along with staples for light meals. You can make room for the good things by getting rid of junk food.

4.)Increase your fiber. Some studies suggest that eating more fiber is the single most significant change you can make in your diet. The top sources include split peas, lentils, and black beans.

5.) Boost your protein. Foods rich in protein fill you up and recharge your metabolism. Plus, your body has to burn more calories to digest them, compared to carbohydrates and fats. Include some protein in each meal and snack.

6.) Eat breakfast. Refueling in the morning helps to prevent excessive eating later in the day. Start out with something hearty and nutritious, like Greek yogurt with berries and nuts or a bean burrito.

7.) Control portions. Forbidden foods can become so tantalizing that they lure you off your diet. Reduce your serving sizes so you can enjoy your favorite treats without any guilt.

8.) Focus on whole foods. Make vegetables, fruits, and other natural foods the core of your diet. Cutting back on packaged items will eliminate most empty calories.

9.) Drink water. Quench your thirst with plain water and tea instead of beverages loaded with calories. Staying hydrated facilitates digestion.

10.) Be mindful. Slow down and pay attention to what you’re putting on your plate. You’ll enjoy your food more. You’ll also be more likely to notice when you’re full instead of continuing to eat more than you planned.

• Like your child, you learn as you do things and improve as you learn. Chances are that you’ll feel inadequate at times and make mistakes.It is important to provide yourself grace, forgive yourself, learn to let it go and move on.
  
• Own it. Be open about your mistakes and talk to your child about the lessons learned. They will benefit as much from your candid discussions as anything else you do. They will also respect you, and see you as a human being instead of an infallible human being placing you on an unhealthy pedestal.
  
• Think positive thoughts about yourself. If you struggle with low self-esteem, it’s important that you get help with that. We have many exercises within our vibrant heath family clinic to help build self esteem. Your behavior and how you treat yourself is what your child absorbs.
  
• If you stand in front of the mirror making negative comments about your body, berate yourself when you make a mistake, or judge others when they don’t meet your standards, your child will do the same. This too is the definition of a holistic approach just in a negative manner. Providing various forms of negative feedback as in the same as positive feedback multiples. Remember where attention goes energy grows. If you want to expand more positivity, generate more positivity, likewise with negatively, so being mindful of intention is critical.
  
• Learn to let it go. Move forward after you discuss lessons learned – yours and your child’s. It is information that you will use to calculate choices in the future. Release what no longer serves with unconditional love, laugh at your humanity, be easy on self as well as each other.
  
• If you dwell on it or label yourself, your child will do the same. “I made a mistake” can become “I am a mistake” if internalized. Reach out for help if you need it. Perfectionism leads to additional challenges that neither of you need.The constant critical nature of perfectionism can become the birth place of autoimmune conditions with a hyper critical nature of self. Releasing these thoughts, feelings, actions as they come up and allowing them to be free can be helpful in healing and forgiving self. 

Practice these habits that help you lose weight daily with your and build their self-esteem children. The more you practice, the easier these behaviors become. Once they become a habit, you and your children are well on the path to having an automatic process that supports greater confidence and self-esteem each day.