Let’s be honest. No matter how hard we try to stick to our New Year resolution to getting fitter, it is so easy to slip up and return to our bad habits. You could blame it on the holiday season, or a lack of time. Maybe your schedule really is tight and leaves no room for any fancy workout or meal-prepping. However, this doesn’t mean that everything must go downhill.
In this article, we’ll take a look at five simple things you can do right now to get your health and fitness goals back on track.
Eat Green, Clean and Regularly
No, when we say ‘clean’, we don’t mean to wash your food thoroughly before you eat. Clean foods refer to foods items that are consumed as close to their natural state as possible. Think fruits, veggies, grains, spices, tubers, seeds, and nuts. With ‘clean eating’ the focus is on creating a nutritious, wholesome and holistic meal plan with a majority of fruits and vegetables, with other food groups included as per your needs. Moreover, the important thing is to cut out all additive and preservative-laden foods out of your diet.
To ensure that you don’t put on any unnecessary weight, many people believe that restricting calories heavily or skipping meals may help. Sadly, these things do more harm than help. Rather than doing anything drastic, make sure to eat three big (healthy, green and clean) meals a day and snack healthily instead of getting loaded on chips and candy.
Increase Your Daily Water Intake
Most of us are way more dehydrated that we could ever imagine. Since our bodies are comprised of over 60% water, this element plays a huge role in regulating the various functions in our body. It is recommended that women should drink at least 90 ounces (2.5 litres) and men should consume a minimum of 125 ounces (3.5 litres) of water each day. Drinking enough water flushes out toxins from your system, clears up your skin, and helps you lose weight effectively.
To kickstart your fitness journey, make sure that you drink at least the recommended amount of clean water every day. Additionally, stay away from beverages with additives such as sugar or preservatives.
Look, we all know that exercise is integral to keeping our bodies in top shape. However, we tend to let laziness or a lack of time get the better of us. In some cases, people don’t have the resources to invest in a gym or club membership, and many others just don’t find regular workout routines useful. However, no matter what your excuse is, without exercise, it is impossible to be genuinely healthy.
If you don’t find gymming or jogging fun, try home-based workouts. For example, Yoga Burn by Zoey Bray-Cotton is an online follow-along program that requires just 15 minutes and no extra equipment. Similarly, there are many other videos by people like Jane Fonda, Jillian Michaels, and Kym Marsh. Find yourself a routine that you enjoy and dedicate at least 15-30 minutes every day to improving your health.
Build a Positive Mindset
Let’s be honest; you can’t have a happy body unless you have a happy mind. It has been scientifically proven that a positive mindset actually helps you stay happier, healthier and look younger.
Moreover, the benefits of thinking positively don’t just last for a few moments. The most significant benefit is that it enhances your body and brain’s ability to develop new skills, stick to goals, and perform everyday activities better. You will also notice that your stress levels reduce drastically and your health will improve in all ways. Meditation, yoga, mindfulness, pursuing your hobbies are all proven ways to build a positive mindset and enjoy a reduction in tension and stress.
Comfort food is food that provides a person with emotional comfort as it’s a favorite food of childhood, associated with a person, place, or time to which the food has a positive association.
Typically, comfort foods are characterized by high levels of carbs, high-calorie count, and simple preparations.
Comfort foods are craved for a number of reasons, most important of which are the following:
They provide us with a feeling of emotional well-being, security, and bring back the positive sentiments of the good times we associate with them.
Chocolate is one of the most popular choices among comfort food and it increases pleasure and reduces tension.
These kinds of food activate the brain’s reward system with their high levels of fat, sugar, and salt.
That’s why we seek them during times of hardship and discomfort.
Just the smell of comfort foods may induce feelings of joy and tranquility because we associate them with happy times like birthday parties, social gatherings with friends and family.
Although a lot of them contain high counts of calories, amounts of sugar, fat, and salt, you can still find a lot of recipes that are low in carbs and provide you with a healthy nutritional value.
Baked foods are your best bet when it comes to comfort foods
Baking itself has a lot of health benefits over other cooking methods.
- Poutine from Canada
These are fries soaked in brown gravy and melted cheese curds. Sometimes the dish is topped with vegetables and meat as well.
- Tortilla from Spain
Combining sauteed potato and onion baked into eggs, this classic dish is a good snack for any time of the day.
- Oden from Japan
This Japanese dish consists of boiled eggs, radish, konjac, fish cakes, and broth.
- Pao De Queijo from Brazil
Simply known as Brazilian cheese bread. These are small, baked rolls that are served as snacks and sometimes food for breakfast.
- Cha Siu Bao from China
These are pork buns that are commonly served in Cantonese dim sum. The dough is dense but still soft with slow-roast pork and marinated in a mixture of oyster sauce, sesame oil, soy sauce, and hoisin sauce.
- Chilaquiles from Mexico
These are lightly fried corn tortillas that are spicy, crunchy, and creamy all at once. They are quarter, cooked with salsa or mole and then topped with pulled chicken, Mexican crema, queso fresco, eggs, and fried beans.
- Man’oushe from Lebanon
This is a dish that consists of flatbread with olive oil and thyme. Mixing tomatoes, mint, and a lot of traditional Lebanese spices and flavors. The dough has a mushy center with a crispy exterior an is often served with lamb, olives, and chickpeas.
- Pierogis from Poland
These are a Polish version of the dumpling. The dough contains onions, mashed potatoes, sauerkraut, ground meat, old cheese, and sometimes even fruit. The dough is then oiled and pan-fried.
There are a number of reasons why we crave these comfort foods.
- The first one is that they make us feel good
Foods that are high in fat, salt, or sugar activate the brain’s reward system. A prime example is, of course, chocolate which has a very strong impact on mood and generally increases pleasant feelings and reduces tension.
This tasty food activates the same parts of the brain that are associated with reward and pleasure and which are active in drug addiction. So yes, comfort food is that addictive and pleasurable.
- Comfort food also works like self-medication
The consistent connection between unhealthy food and negative emotions explains why we’re always compelled to eat these foods during hardships and emotional distress.
- The feeling of belonging
Comfort foods are usually associated with members of our family, social gatherings, and holidays.
This is why feelings of loneliness may evoke the desire to eat comfort food.
- Eating your nostalgia
Studies also show a strong link between scents and emotional memory. That’s why the smell of comfort food recipes may induce feelings of happiness and serenity.
This is especially true if it’s a type of food you ate during your childhood or generally positive times in your life as they produce feelings of social connectedness.
- Reminders of special occasions
Birthday parties, Thanksgiving gatherings, and Christmas dinners are often the times that we tend to go for special and often unhealthy foods.
This is just another reason comfort food is linked to feelings of joy and being surrounded by loved ones.
All of these things lead us to the conclusion that turning to comfort foods really helps improve one’s mood.
Research shows that consuming foods that are associated with happy thoughts and nice sentiments improves well-being and reduces feelings of loneliness.
The bakedcomfortfood.com site is a pretty neat way to easily access a number of comfort food and special dishes that are very tasty and provide you with the emotional support you need.
Some of them are really indulgent in the number of calories, amount of sugar, fat, and salt that they contain.
But you can still find a lot of recipes that are low in carbs and high in proteins that can provide you with the comfort you need and the healthy nutritional value.
There are even some special diet recipes like the low carb Ketogenic butter coffee that contains no carbs and a number of healthy oils that benefit both your body and mood.
What is vaping?
A vaping device is comprised of a tank (also known as a cartridge) that contains the liquid, a heating coil, a battery, and an inhalation pipe.
What happens is that the liquid is heated to produce a vapor (aerosol) that the user inhales.
A vaping device, also known as an e-cigarette or an electronic nicotine delivery system), doesn’t burn and doesn’t necessarily contain nicotine.
Desktop vaporizers are different from regular ones in the fact that they’re stationary, contain various parts, and produce a vapor of a much higher quality.
Naturally, they cost a lot more than handheld devices.
There are two ways that you can inhale the vapor: you either draw it from a tube (usually made of silicone) or a heat-resistant balloon that fills up with the vapor.
The Intake of Nicotine from Vaping Varies
The liquid you put into your vaping device contains a mix of water, flavors, and humectants like propylene glycol and vegetable glycerine. The nicotine concentration in them varies and some may contain no nicotine at all.
Vaporizers are great because they give you control over your nicotine intake so that you can gradually decrease it until it’s none at all.
A good way to take it a step further is to get a desktop vaporizer -which is stationary- so that you’re limited to the amount of vaping you do throughout your day. You can check out some of the best at this link: Best Desktop Vaporizers 2019 - The Ultimate Guide.
Vaping is Less Harmful Than Smoking
Generally, vaping is a lot less harmful than traditional smoking. This goes back to the fact that vaporizers heat nicotine that’s extracted from tobacco, flavoring, and other chemicals to produce the water vapor that you inhale.
Traditional cigarettes contain 7,000 chemicals, and most of them are quite toxic.
Even though e-cigarettes contain some toxic chemicals too, they’re way less harmful than the ones in traditional cigarettes.
It’s Not Completely Harmless, However
Since most vaporizer liquids include some percentage of nicotine, they’re as addictive as regular cigarettes are. This means you’ll experience withdrawal symptoms if you ignore the craving.
Moreover, nicotine is generally a harmful substance that raises blood pressure and spikes adrenaline, thereby increasing your chances of facing a heart attack.
In addition, some chemicals included in vaporizers are still unknown so we aren’t aware of their health repercussions. This means you’re putting yourself in potential danger because of chemicals you don’t understand.
E-cigarettes & Vaporizers Aren’t Really a Guaranteed Method to Stop Smoking
Although they’re marketed as a tool to help smokers quit, e-cigarettes and vaporizers haven’t received Food and Drug Administration approval as smoking cessation devices.
A study even showed that most people that started vaping to quit smoking ended up forming a habit of smoking both traditional and e-cigarettes.
Affecting New Generations
E-cigarettes are more popular among younger adults and teens than any other tobacco product.
This makes sense seeing that many teens think that vaping is less harmful than smoking. Moreover, vaping costs lower than traditional cigarettes in terms of per-use cost. Finally, liquids of e-cigarettes are usually made with flavors like watermelon and apple pie –flavors that highly appeal to younger users.
Bottom line, E-cigarettes are a double-edged sword because even though they seem like a very good way to eventually forsake your smoking habits, they’ve lead non-smokers to start using tobacco. Those who would have otherwise not taken to traditional cigarettes.
So the bottom line is, if you’re going to vape, it should be in an effort to reduce and eventually stop smoking. If you don’t already smoke, it’s not the best habit to pick up.
If you don't understand your emotional health, how can you fix it when it goes wrong? So before I can explain the different approach I take, I need to explain some basic brain science. Everyone has a certain amount or pressure they can tolerate. I call this personal emotional capacity. Some people seem to be able to handle pressure when things go wrong, while others struggle to cope.
Normal day-to-day operation where there is no particular pressure. People operating in this zone are calm and in control while able to do all the normal activities of the day.
Most people will usually go in and out of the amber zone at some point on a daily basis and although a little stressed, are still in control and able to function fairly clearly.
In our busy world, people may even go in and out of the red zone on a fairly regular basis and as long as they don't spend too much time there, this should not cause a problem although while in this zone they will be more stressed and perhaps less able to function at their usual best. That is why you need to use a SUP electric pump regularly.
If they spend too much time in the red zone they can become distressed, which is a higher level of stress which can lead to many undesired behaviours (labels).
Stress and distress
Simply put, the more time you spend in the amber and red zones, the more susceptible you are to either stress or distress.
The heart rate increases and extra adrenalin flows causing tension. If in distress, and it persists for long enough, physical symptoms will begin to appear such as headaches, muscle cramping, upset stomach, chest pains to name a few.
Both stress and distress can also cause mental and emotional problems such as anger, anxiety, difficulty concentrating, feeling bad about yourself and so on. These symptoms can in turn cause further problems when they affect your performance at work, or the key relationships around you, or if in your vulnerable state you succumb to an addictive behaviour such as excessive use of alcohol or drugs.
Simple brain structure
In order to understand the world around us, there are primarily three areas of the brain involved. The emotional brain, an area within this I call the Security Guard, and the large outer hemispheres I call the thinking brain. When your five senses detect information about the outside world around you, they pass all of this to the security guard first for a threat assessment.
The security guard is on the look out for both things which are instinctively dangerous (you don't need to learn to jump aside when a tree begins to fall towards you) and things which have proven dangerous in the past. This perceived threat may be either physical or emotional.
If there is no threat detected, all information is then passed on to the emotional brain where it is compared to previous experience and 'tagged' accordingly.
A teddy bear may be tagged 'warm and comforting', a mother as 'reassuring' and someone else as 'frightening'.
Once the information has been security checked and emotionally tagged, it is passed to the thinking brain for final interpretation and response all of which is 'guided' by the emotional labels.
For instance we smile when we meet someone we like, and cross the road when we see someone we don't.
Opportunities for error
The Security Guard is either too sensitive, or not sensitive enough. The correct calibration is really important as you will learn later. Inappropriate emotional tags can be attached causing poor choices alcohol and drug abuse disguised as 'pleasure' and 'good for you' for instance. The thinking brain simply doesn't function properly. That is why you need to use
Errors in these three areas underpin most of the emotional health conditions seen regularly in our society. The 'alternative approach' to emotional health I have devised, addresses all of these.
Brain fuels The thinking brain requires a top grade fuel in order to do all the many complex and sophisticated things it is capable of. The emotional brain runs on many different fuels each of which represents a different emotion.
There is a happy fuel, a sad fuel and so on. These fuels are designed to blend in with the high grade fuel so that they do not overly disturb the functioning of the thinking brain, yet will most definitely influence it.
In other words, we can still think straight unless we are really emotional, at which point we simply lose the ability to think, and can then do and say stupid things.
Think of the last time you were angry what did you do or say that you regretted afterwards?
Finally, the security guard which most of the time is simply checking for threats and is passive runs on an entirely different fuel again a simple two star fuel.
Your Security Guard
Most people call this part of the brain the 'fight-or-flight' mechanism. I prefer the 'Security Guard' as it has one task and one task alone to keep you safe. When it is performing this task it will give absolutely no consideration to any other aspect of your life. It simply doesn't care if you are happy, healthy, active or stay in bed all day.
The Security Guard is checking the outside world constantly from the moment you are born to the moment you die.
The only one of the five senses which takes a break is sight when you sleep at night you close your eyes in order to avoid confusing what you see, with what you dream.
Remember that your Security Guard runs on a low grade of fuel. Well, when it detects a threat in the outside world, it fires an alarm (the fight-or-flight' mechanism) in order to get your attention and it does this by flooding the thinking brain with low grade fuel.
When the thinking brain is running on low grade fuel, two important things happen. Firstly, you will no longer have access to your thinking abilities such as concentration, rationality and communication. They are running on the wrong fuel and simply don't work.
So, when the Security guard detects danger and raises the alarm, you are prevented from doing whatever you were doing as you simply no longer have access to your higher thinking skills. Secondly, you take immediate instinctive action in order to avoid the danger. You don't think about what you are doing at this point (remember, you don't have access to your thinking skills) you simply act in such a way as to protect yourself.
After you have taken the defensive action, your Security Guard will switch off the alarm, and restore the normal high grade fuel to the thinking brain.
At this point you will take whatever action you now need to take in order to deal with the consequences of your instinctive action.
As you react virtually immediately, the alarm usually only rings for a matter of seconds. Imagine you were crossing the road while texting and a horn sounded. Your Security Guard fires the alarm, you stop texting and drop your mobile phone while you instinctively jump to safety, falling and injuring your wrist.
The Security Guard has achieved it's purpose keeping you safe but it has cost you a damaged mobile phone and an injured wrist. The Security guard is pleased, you may not be quite so pleased. The Security guard doesn't care whether you are pleased or not, as long as you are out of harm's way.
What we can't define, we can't find; for our definition establishes our destination. Among humankind's best debacle is the allegiance to background as a requirement for the here and now as well as the future. Mankind is so much indebted to old thoughts to the point where, thinking something brand-new feels like a disloyalty to the tales of old. History ought to not be a status quo or a critical standard for the here and now and also the future, but an inspiration for the improvement of the present and the redirection of the future for a far better destiny for humanity. Relative to accomplishing health and wellness for done in the 21st century, mankind should outgrow old ideas and also ways, to the clarifying of new techniques, techniques, ideologies, and methods in protecting health and wellness for humanity. "The considerable problems we are facing can not be addressed at the same level of thinking we where at when we produced them.
In the past, health was defined as having both mind and body working in good order, without conditions as well as discomforts. If this assertion has been incapable to provide humanity with insight on securing wellness for mankind, after that it is prudent for mankind to consider of the status quo. There is no way humanity can solve the wellness challenges of the 21st century other than in the nerve of checking out the unknown. With respect to the 21st century health insurance plan, wellness is defined as an incorporated state of being, of the body, heart, as well as spirit functioning in outright soundness. Hence, wellness is not necessarily the absence of discomforts or physical signs and symptoms of sicknesses as well as illness. There are people without any signs of pains, illness and conditions, yet they are close to their tomb. There are equally individuals who died without having any type of physical symptoms of pains or illness. Though they appeared to be fine, yet they died suddenly because they were not healthy.
Health is far more than the lack of pains or disease, yet an integrated state of being with the human body, soul, and also spirit functioning in outright stability. Health is an integrated impact with a cause; which indicates, health and wellness is not a coincidence or an unintended event yet the resultant effect of the loved one functioning of the body, heart as well as spirit in outright sturdiness. Let me make this clear, health and wellness is not a challenge we can solve by our shallow initiatives
The rapid development of office health safety and also preventive solutions has actually been driven by government techniques and suggestions, along with by the European Union regulations in the areas of health and safety at the workplace and also by the European Payment programme in public health. This was additionally greatly because of the brand-new demands as well as assumptions from employers, workers and also their depictive bodies as they identify the financial, social and also health and wellness advantages attained by providing these solutions at the work environment, therefore giving the readily available understanding as well as proof needed for the continuous renovation of work environment health and wellness administration. Comprehensive work environment wellness administration is a procedure including all stakeholders inside and outside any organisation. It focuses on equipping them to take control over their very own wellness as well as their family's health and wellness considering environmental, lifestyle, work-related and social health factors as well as high quality of health care. It is based on health and wellness promotion concepts and it develops a terrific challenge to health, environment and also safety experts supplying services, advice, information and also education and learning to social companions at work. It entails also looking after significant socioeconomic interest of all included stakeholders. It has actually been received numerous instances that the business using a well managed research based work health service can gain a competitive advantage by:
Securing human health and wellness against health and safety risks occurring in the work environment.
Advertising human health and wellness work environments for all ages and healthy aging by ideal job society, job company and support to social cohesion.
Promoting psychological health, healthy lifestyle as well as stopping major non-communicable conditions making use of details work environment wellness plans and also management tools.
Preserving work capacity hence additionally employability throughout functioning life.
Lowering health care prices brought on by employees' and companies' injuries, diseases, diseases and also premature retired life arising from or affected by work, environmental, lifestyle and social wellness components
Making use of sources successfully, shielding the natural environment and producing a health supportive environment.
Improving social communication and also literacy on wellness, atmosphere and ethics.
This short article collection explains the author's monitorings of various duties embarked on by the work-related wellness nurse. Whilst acknowledging the vast variant that exists in work-related wellness nursing method in between different commercial and also blue collar environments this series reflects the requirements
Why are Americans so developed about health care reform? Statements such as "don't touch my Medicare" or "everyone ought to have access to modern health care regardless of expense" remain in my viewpoint unenlightened and also natural reactions that show an inadequate understanding of our health care system's background, its existing and future resources and the financing challenges that America deals with moving forward. While most of us wonder just how the health care system has reached what some describe as a crisis phase. Allow's attempt to take some of the feeling out of the argument by briefly examining how health care in this nation emerged as well as exactly how that has actually created our thinking and also culture concerning health care. With that said as a structure let's take a look at the benefits and drawbacks of the Obama management health care reform propositions and also allow's look at the ideas presented by the Republicans?
Accessibility to modern health-care services is something we can all concur would be an advantage for this country. Experiencing a serious illness is just one of life's major challenges and to face it without the methods to pay for it is positively frightening. Yet as we shall see, once we know the truths, we will locate that accomplishing this objective will certainly not be simple without our individual contribution.
These are the themes I will discuss to try to make some sense out of what is occurring to American health care and also the actions we can personally require to make points much better.
A recent history of American health care - what has driven the expenses so high?
Key elements of the Obama health care strategy
The Republican view of health care - free market competitors
Universal accessibility to modern health care - a deserving goal however hard to accomplish
what can we do?
Initially, allow's get a little historic perspective on American health care. This is not planned to be an exhausted consider that background yet it will offer us an appreciation of exactly how the health care system as well as our assumptions for it created. What drove prices greater and higher?
To begin, allow's resort to the American civil battle. Because war, dated strategies and the carnage brought upon by modern-day weapons of the era combined to create awful results.