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5 Teas That Help with Weight Loss and Boost Metabolism

Wed, 12 Apr 2023 15:38:15 GMT

5 Teas for That Help with Weight Loss and Boost Metabolism

Tea is one of the most popular beverages in the world, and for good reason. Not only does it provide a comforting warmth on a cold day, but it also offers a host of health benefits, including weight loss and a faster metabolism. In this article, we’ll explore some of the best teas for weight loss and how they can help you burn fat.

Green Tea

Green tea is one of the most well-known teas for weight loss. This is because it contains a type of antioxidant called catechins, which have been shown to boost metabolism and help burn fat. In fact, one study found that drinking green tea can increase the number of calories you burn by up to 4% each day. Additionally, green tea contains caffeine, which can also help with weight loss by increasing energy levels and suppressing appetite.

Oolong Tea

Oolong tea is a traditional Chinese tea that has been shown to aid in weight loss. Like green tea, it contains catechins, but it also has the added benefit of caffeine and theanine, which can help increase metabolism and promote relaxation. In fact, one study found that drinking oolong tea can increase energy expenditure by up to 10%.

Black Tea

Black tea is another popular tea that can aid in weight loss. While it doesn’t contain as many catechins as green or oolong tea, it does have other compounds that can help with weight loss. One of these is theaflavins, which have been shown to reduce fat absorption and increase metabolism. Additionally, black tea contains caffeine, which can help with appetite suppression and energy levels.

White Tea

White tea is a mild and delicate tea that is often overlooked, but it can be a great choice for weight loss. It contains a type of catechin called epigallocatechin gallate (EGCG), which has been shown to increase metabolism and reduce the amount of fat stored in the body. Additionally, white tea is low in caffeine, making it a good choice for those who are sensitive to caffeine.

Herbal Teas

Herbal teas are a great choice for those who want to avoid caffeine but still want to benefit from the weight loss properties of tea. Some of the best herbal teas for weight loss include ginger tea, dandelion tea, and peppermint tea. Ginger tea can help increase metabolism and reduce appetite, while dandelion tea can aid in digestion and promote detoxification. Peppermint tea can also help with digestion and appetite suppression.

In the end, incorporating tea into your daily routine can be a great way to aid in weight loss and boost metabolism. Green tea, oolong tea, black tea, white tea, and herbal teas all offer unique benefits that can help you burn fat and achieve your weight loss goals. Try experimenting with different types of teas and find the ones that work best for you. Remember, however, that while tea can be a great tool for weight loss, it should be used in conjunction with a healthy diet and exercise routine for the best results.

Spring into Self-Care: Essential Tips for Women's Health

Wed, 05 Apr 2023 16:08:02 GMT

Spring into Self-Care: 9 Essential Tips for Women's Health

Spring has officially arrived, but it may not feel like it yet here in Ohio. Regardless, this season is the perfect time to renew your commitment to self-care and wellness. As women, prioritizing our physical and mental health is crucial amidst the hustle and bustle of daily life. Neglecting self-care can have a detrimental effect on our well-being, but fortunately, there are some essential tips to help you spring into action. I'll share some essential spring tips that can help you elevate your self-care game.

Get Moving

Exercise is vital for maintaining good health and reducing the risk of chronic diseases such as heart disease, diabetes, and obesity. It also helps to improve mental health and reduce stress. If you haven’t already, consider incorporating regular exercise into your routine. It can be as simple as going for a walk or run around your neighborhood or trying a new workout class. Remember to stretch upon rising.

Nourish Your Body

Start by drinking a glass of room temperature or warm water in the morning. This helps to stimulate digestion, enhances gut movement and helps to break up fats when eliminating the foods you consumed. Eating a balanced diet is crucial for maintaining good health. Make sure to incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your meals. Avoid processed foods and sugary drinks as much as possible. And if you love eggs like me, don’t eat them on a regular basis because the omega 6’s in the yolk can increase joint pain for those suffering from chronic pain. Don’t forget to stay hydrated by drinking plenty of water throughout the day.

Take Care of Your Skin

The spring season brings warmer temperatures and more time spent outside. As a result, it’s essential to take care of your skin by protecting it from the sun’s harmful rays. Make sure to wear sunscreen with at least SPF 30, even on cloudy days, and reapply every two hours. Wash your face with a gentle cleanser and consider incorporating a daily moisturizer into your skincare routine to keep your skin healthy and hydrated.

Prioritize Mental Health

Mental health is just as important as physical health. Make sure to prioritize your mental health by practicing self-care activities such as breathing exercises, meditation, yoga, or journaling. If you’re struggling with your mental health, don’t hesitate to seek help from a mental health professional.

Get Enough Sleep

Getting enough sleep is crucial for overall health and well-being. Make sure to aim for at least 7-8 hours of sleep each night. If you have trouble falling asleep, consider practicing a bedtime routine that promotes relaxation, such as reading a book or taking a warm bath. Meditation sleep music is another good option.

Practice Gratitude

This should be the first thing you do when you wake up in the morning! Making the time to practice gratitude can have a significant impact on your mental health and overall wellness. Try writing down five things you’re grateful for each day. It can be as simple as being grateful for a beautiful sunset or a kind gesture from a friend.

Make Time for Yourself

As women, it’s easy for us to get caught up in taking care of others and neglecting our own needs. Make sure to carve out time for yourself each week to do something that brings you joy. Whether it’s reading a book, taking a bubble bath, or trying a new hobby, make sure to prioritize yourself. Your patients matter, your clients, matter, your students matter, but so do YOU!

Build Strong Relationships

Strong relationships with friends and family are essential for our overall well-being. Make sure to take the time to nurture your relationships by staying in touch, making plans, and expressing gratitude for those in your life. We never truly appreciate those around us until it’s too late. Make your time matter NOW!

Prioritizing self-care is essential for our health and by incorporating these essential tips into our routine, we can improve our overall health and well-being. Remember, taking care of yourself isn’t selfish; it’s necessary for living a happy and healthy life. So, this spring, take the time to spring into self-care and prioritize your health.

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6 Practical Tips for Managing Chronic Pain for an Improved Quality of Life

Wed, 05 Apr 2023 15:56:26 GMT

6 Practical Tips for Managing Chronic Pain

Living with chronic pain can be a challenge. It can interfere with every aspect of your life, making it difficult to work, socialize, or even carry out simple tasks. Chronic pain can be caused by a variety of conditions such as arthritis, fibromyalgia, or even injury, and it can be difficult to find relief.

Fortunately, there are many practical tips for managing chronic pain that can help you to improve your quality of life. In this article, we will explore five such tips.

Keep a Food Journal

Keeping a food journal is one of the most effective ways to manage chronic pain. This journal can help you to identify patterns and triggers that exacerbate your pain, allowing you to take steps to avoid or minimize these triggers.

In your food journal, you will not only record what you ate but record the time and date of each pain episode, the severity of the pain, and any activities or events that may have preceded the episode. You should also record medications or treatments that you have tried, as well as their effectiveness.

Over time, you will start to notice patterns in your pain episodes. You may notice that certain activities or events consistently trigger your pain, or that certain medications or treatments are more effective than others. Armed with this information, you can take steps to avoid triggers and adopt treatments that work best for you.

Practice Gentle Exercise

Exercise may be the last thing on your mind when you are experiencing chronic pain. However, gentle exercise can be an effective way to manage pain and improve your quality of life. Exercise releases endorphins, which are natural painkillers that can help to reduce the intensity of your pain.

Gentle exercise such as walking, swimming, or yoga can also help to improve your flexibility and reduce stiffness in your joints, making it easier to move and carry out daily activities. When starting an exercise program, start slowly and gradually increase the intensity and duration of your workouts over time. Consult with your doctor or a physical therapist before starting any new exercise program, especially if you have a chronic medical condition.

Use Heat or Cold Therapy

Heat or cold therapy can be an effective way to manage chronic pain. Heat therapy can help to improve blood flow and relax muscles, while cold therapy can help to reduce inflammation and numb the affected area. You can use a hot water bottle, heating pad, or warm towel to apply heat therapy. Similarly, you can use a cold pack, ice pack, or a bag of frozen vegetables to apply cold therapy. It is important to use heat or cold therapy correctly to avoid injury. Do not apply heat or cold therapy directly to the skin, and do not apply therapy for more than 20 minutes at a time. Always consult with your doctor before using heat or cold therapy, especially if you have a chronic medical condition.

Practice Mindfulness

Mindfulness is a form of meditation that involves focusing your attention on the present moment without judgment. Mindfulness can be an effective way to manage chronic pain by helping you to develop a greater awareness of your body and your pain.

To practice mindfulness, find a quiet and comfortable place to sit or lie down. Close your eyes and focus on your breath. When your mind wanders, gently bring it back to your breath. As you practice mindfulness, you will become more aware of your body and your pain, allowing you to manage your pain more effectively.

Seek Support

Living with chronic pain can be isolating, and it can be difficult to cope with pain on your own. Seeking support from family, friends, a support group or a holistic health coach can be an effective way to help you manage chronic pain and improve your quality of life.

Having a health coach not only provides you with help in managing pain, but provides you the extra support needed to help you on your journey as well as holding you accountable. Support groups can also provide a safe and supportive environment where you can connect with others who are going through similar experiences. You can share your experiences and learn from others who have found effective ways.

Try Natural remedies for pain

There are natural fruits, spices and herbs that can help manage your pain and lessen those moments when you don’t feel good in your body.

Turmeric- Is a natural spice that contains cucurmin and is a great way to manage pain. Try using ginger turmeric tea or better yet organic turmeric root or powder. Add a piece of crushed ginger to your cup of water and heat then add a leveled teaspoon to your ginger water along with a small teaspoon of organic unrefined coconut oil, add some black pepper which helps with the absorption of the turmeric. You can also add honey (optional). Drink daily and you will notice a significant reduction in your joint pain.

Pineapples- Contains Bromelain located in the stem which is a proteolytic enzyme that helps with pain and swelling. It also helps the lymphatic system which is part of the immune system and it clears debris and detoxifies the body.

Shilajit is another great option for joint pain and reducing inflammation. Shilajit is a black sticky substance found in the mountain regions of the Himalayas in India as well as in Russia , China, Pakistan, Nepal, Afghanistan, and Tibet. Studies of shilajit have been shown to help with cognition, diabetes, hypertension, pain relief and infertility in males.

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Toxic Takedown: The Battle Against Female Hormone Disruptors and How You Can Protect Your Health

Thu, 02 Mar 2023 13:53:49 GMT

The Battle Against Female Hormone Disruptors

It’s no secret that the foods we eat, the products we use, and the environment we live in can all have an impact on our health. However, there’s a growing concern about the effects of certain chemicals called endocrine disruptors, which can interfere with the normal functioning of hormones in the body. In particular, female hormone disruptors have been linked to a range of health issues, from reproductive problems to cancer.

Fortunately, there are steps you can take to protect yourself from these potential toxins. Let’s explore the battle against female hormone disruptors, and how you can safeguard your health.

What are Female Hormone Disruptors?

Female hormone disruptors are chemicals that can interfere with the normal function of estrogen, progesterone, and other hormones that play a crucial role in women’s health. These disruptors can be found in a range of products, from plastics and food packaging to pesticides and personal care items.

Some of the most common female hormone disruptors include:

Bisphenol A (BPA): BPA is a chemical that’s often used in the lining of food cans, as well as in some plastic products. Studies have linked BPA to a range of health issues, including reproductive problems, cancer, and obesity.

Phthalates: Phthalates are a group of chemicals that are often used in personal care products like shampoos, lotions, and nail polishes. They can also be found in some plastics, and have been linked to reproductive problems and other health issues.

Per- and polyfluoroalkyl substances (PFAS): PFAS are a group of chemicals that are used in a range of products, including food packaging, clothing, and carpets. They’ve been linked to reproductive problems, cancer, and other health issues.

Parabens: Parabens are a group of chemicals that are often used as preservatives in personal care products. They’ve been linked to breast cancer and other health issues.

Why are Female Hormone Disruptors a Concern?

Female hormone disruptors are a concern because they can interfere with the delicate balance of hormones in the body, potentially leading to a range of health issues. Some of the most common health issues associated with female hormone disruptors include:

Reproductive problems: Exposure to female hormone disruptors has been linked to a range of reproductive problems, including infertility, menstrual irregularities, and early puberty.

Breast cancer: Several studies have linked exposure to female hormone disruptors to an increased risk of breast cancer.

Thyroid problems: Some female hormone disruptors can interfere with the normal function of the thyroid gland, potentially leading to a range of health issues.

Obesity: Exposure to female hormone disruptors has been linked to an increased risk of obesity.

Diabetes: Some studies have linked exposure to female hormone disruptors to an increased risk of diabetes.

How Can You Protect Yourself?

Fortunately, there are steps you can take to protect yourself from potential exposure to female hormone disruptors. Here are some tips:

Choose organic produce: Some pesticides have been linked to hormone disruption, so choosing organic produce can help reduce your exposure to these potential toxins.

Avoid plastics: Many plastics contain BPA and other potential hormone disruptors, so try to avoid using plastic containers, water bottles, and other products whenever possible.

Use natural personal care products: Look for personal care products that are free from phthalates, parabens, and other potential hormone disruptors.

Filter your water: Many water sources contain potential hormone disruptors like PFAS, so filtering your water can help reduce your exposure.

Choose non-toxic cleaning products: Many cleaning products contain potential hormone disruptors, so continuing to choose non-toxic options can help reduce your exposure.

Be mindful of food packaging: Avoid microwaving food in plastic containers or using plastic wrap, as these can release potential hormone disruptors into your food.

Educate yourself: Stay informed about the potential risks of hormone disruptors and which products to avoid. The Environmental Working Group (EWG) is a great resource for information on potential toxins in food and personal care products.

By taking these steps, you can help reduce your exposure to potential female hormone disruptors and protect your health. Additionally, you may want to consider supporting policies that regulate the use of these chemicals in products.

The issues regarding female hormone disruptors are a growing concern for women’s health, and they can be found in a range of products we use every day. However, by making informed choices and taking steps to reduce your exposure, you can protect yourself and your family from potential harm. By staying informed and advocating for safer products, we can all contribute to the battle against female hormone disruptors and safeguard our health.

If you think you may have hormonal imbalance then feel free to reach out to us here at Health Coach 4 Women Wellness Studio

"7 Common Gut Disruptors You Need to Know About: How Your Lifestyle Choices Could Be Harming Your Gut Health"

Wed, 01 Mar 2023 15:22:41 GMT

Your Lifestyle Choices Could Be Harming Your Gut Health

Maintaining good gut health is essential for overall health and well-being. Unfortunately, many people unknowingly engage in habits that can disrupt the balance of bacteria in their gut. These habits can lead to digestive issues, inflammation, and other health problems. In this article, we will discuss seven common gut disruptors that you need to be aware of, so you can make informed decisions about your health.

Antibiotics

Antibiotics are often prescribed to treat bacterial infections, but they can also harm the beneficial bacteria in your gut. Antibiotics work by killing off both harmful and beneficial bacteria, which can cause an imbalance in the gut microbiome. This imbalance can lead to digestive issues, such as diarrhea, bloating, and gas. To reduce the impact of antibiotics on your gut health, it is important to only take antibiotics when necessary and to consider taking probiotics during and after the course of antibiotics to help restore balance to the gut microbiome.

Processed Foods

Processed foods are often high in added sugars, refined carbohydrates, and unhealthy fats. These foods can be difficult to digest, and they can lead to an increase in harmful gut bacteria and a decrease in beneficial bacteria. Over time, this imbalance can lead to digestive issues, inflammation, and chronic health problems. To maintain good gut health, it is important to limit your intake of processed foods and instead focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein.

Stress

Stress can have a significant impact on your gut health. Chronic stress can alter the balance of gut bacteria and increase inflammation in the gut, which can lead to digestive issues such as diarrhea, constipation, and bloating. To reduce the impact of stress on your gut health, it is important to practice stress-reducing activities such as stretching, meditation, or deep breathing exercises.

Alcohol

Excessive alcohol consumption can damage the gut lining and alter the balance of gut bacteria. Alcohol can also increase inflammation in the gut, which can lead to digestive issues such as diarrhea, constipation, and bloating. To maintain good gut health, it is important to limit your alcohol consumption and to drink in moderation.

Artificial Sweeteners

Artificial sweeteners are often used in place of sugar in many processed foods and beverages. However, studies suggest that artificial sweeteners can disrupt the gut microbiome and promote the growth of harmful bacteria. To reduce the impact of artificial sweeteners on your gut health, it is important to limit your intake of processed foods and to use natural sweeteners such as honey or maple syrup instead.

Lack of Sleep

Poor sleep quality or inadequate sleep can lead to changes in the gut microbiome and increase the risk of digestive issues. Lack of sleep can also increase stress levels, which can further disrupt the gut microbiome. To maintain good gut health, it is important to prioritize sleep and aim for seven to eight hours of sleep per night.

Pesticides and Environmental Toxins

Exposure to pesticides and environmental toxins has been linked to gut inflammation and changes in gut bacteria. To reduce the impact of pesticides and toxins on your gut health, it is important to choose organic produce whenever possible, rinse your fruits with vinegar and limit exposure to environmental toxins by using natural cleaning products and reducing your use of plastics.

Maintaining good gut health is essential for overall health and well-being. By being aware of the common gut disruptors and making changes to your lifestyle, you can support the health of your gut microbiome and reduce your risk of digestive issues and chronic health problems.

If you are struggling with gut issues and want to have a more balanced gut contact me for more info. at info@healthcoach4women.com

Speaking Your Partner's Language: Understanding the Five Love Languages

Thu, 23 Feb 2023 16:42:16 GMT

The 5 love languages simplified

Love is a universal language that transcends cultures, boundaries, and time. But despite this, we all have different ways of expressing and receiving love. That's where the concept of "love languages" comes in.

In the book "The 5 Love Languages," author Gary Chapman describes five distinct ways that people express and experience love: words of affirmation, acts of service, receiving gifts, quality time, and physical touch. Understanding your partner's love language can help you strengthen your relationship and deepen your connection.

Words of Affirmation

Some people feel loved when they receive verbal affirmations, such as compliments, encouragement, and kind words. If your partner's love language is words of affirmation, try to make a habit of giving them compliments or telling them how much you appreciate them. You can also leave little notes around the house or send them sweet messages throughout the day to let them know you're thinking of them.

Acts of Service

Actions speak louder than words. If your partner's love language is acts of service, they may feel loved when you do things for them like cooking a meal, doing the laundry, or running errands. If you want to show your partner you love them, try taking on a task that they usually handle, like doing the dishes or cleaning the bathroom.

Receiving Gifts

If your partner's love language is receiving gifts, they may feel loved when you give them thoughtful presents. This doesn't mean you have to break the bank buying expensive gifts, but you should put some thought into what your partner would like. For example, you could surprise them with a small token of your affection, like a box of their favorite candy or a book by their favorite author.

Quality Time

Quality time is one of the most important ways to feel loved. If your partner's love language is quality time, they may feel most loved when you spend time with them, giving them your undivided attention. This could mean going on a date night, having a movie night at home, or simply sitting together and having a conversation. The important thing is that you make the effort to connect with your partner and show them that you value their company.

Physical Touch

If your partner's love language is physical touch, they may feel most loved when you show physical affection, such as holding hands, cuddling, or giving massages. If physical touch is important to your partner, make sure to take the time to show them affection and be responsive to their touch.

Understanding your partner's love language can help you create a deeper connection and a stronger bond in your relationship. While it may take some effort to figure out your partner's love language, the rewards are well worth it. By showing your partner that you love them in a way that speaks to them personally, you'll be able to build a strong and lasting relationship together.

7 Tips for Women for Women Looking to Balance Their Hormones Naturally!

Mon, 20 Feb 2023 19:32:44 GMT

Balance Your Hormones Naturally!

Hormones play a critical role in the overall health of us women. They influence everything from our mood and energy levels to weight management and reproductive health. When our hormone levels are out of balance, we can experience a range of negative symptoms, including weight gain, fatigue, mood swings, and irregular periods. Fortunately, there are natural ways to balance hormones and optimize our overall health. Here are seven tips for balancing hormones naturally.

Hormones are extremely important for women's overall health. They are linked to many aspects of our lives, such as mood, energy, body weight, and reproductive health. If hormones are out of balance, it can lead to weight gain, tiredness, mood swings, and irregular periods. Fortunately, there are several natural ways to restore hormone balance and promote wellness. Here are seven useful tips for naturally balancing hormones.

Eat a balanced diet

A balanced diet rich in whole foods is essential for balancing hormones. A diet rich in vegetables, fruits, lean protein, and healthy fats can help support the production of hormones and stabilize blood sugar levels. Consuming processed foods, sugary snacks, and refined carbohydrates can cause hormonal imbalances and lead to weight gain, insulin resistance, and inflammation.

Reduce stress

Stress can cause an increase in cortisol levels, a hormone that can cause weight gain and other negative effects. To balance hormones, it is important to reduce stress and promote relaxation. Activities such as yoga, meditation, and deep breathing can help reduce cortisol levels as well as promote overall health.

Exercise regularly

Regular exercise can help balance hormones by reducing stress, promoting weight loss, and improving overall health. Exercise can also help balance estrogen levels, a hormone that plays a crucial role in reproductive health. Women should aim to get at least 30 minutes of moderate exercise per day.

Get enough sleep

Getting enough sleep is essential for our hormone balance. Lack of sleep can lead to an increase in cortisol levels, which can cause weight gain, insulin resistance, and other negative effects. Aim to get at least seven to eight hours of sleep per night.

Manage your weight

Maintaining a healthy weight is important for hormone balance. Excess weight can cause an increase in estrogen levels, which can lead to irregular periods and other negative effects. To maintain a healthy weight, it is important to eat a balanced diet, exercise regularly, and get enough sleep.

Avoid toxins.

Toxins found in environmental pollutants and everyday products such as cosmetics and household cleaners can disrupt hormone levels. It is important to limit exposure to these toxins as much as possible by choosing natural products and eating organic, pesticide-free food.

Consider natural supplements.

There are many natural supplements that can help balance hormones, such as omega-3 fatty acids, vitamin D, and magnesium. These supplements can help support the production of hormones and improve overall health. Women should speak with their healthcare provider before taking any supplements.

Remember, balancing our hormones is essential for our overall health and well-being. By making lifestyle changes such as eating a balanced diet, reducing stress, and getting enough sleep, women can balance their hormones and optimize their health. It is important to consult with a healthcare provider if you are experiencing any symptoms of hormonal imbalances. With these tips, women can achieve optimal hormone balance and lead healthy, happy lives.

Work-Life Balance for Women with Chronic Pain

Sat, 18 Feb 2023 17:11:21 GMT

Work - Life Balance for Women with Chronic Pain: Strategies for Managing Stress and Pain at Home and in the Workplace

For women living with chronic pain, managing their symptoms can feel like a full-time job. The constant physical discomfort, coupled with the mental stress that often accompanies it, can make it difficult to achieve a proper work-life balance. However, there are ways to manage both pain and stress in order to maintain a fulfilling personal and professional life. Here are some strategies for achieving work-life balance for women with chronic pain.

Prioritize Self-Care

One of the most important things women with chronic pain can do is prioritize self-care. This means taking care of your physical and mental health needs before attending to any other responsibilities. Self-care can include activities such as exercise, meditation, and getting enough rest. These activities can help reduce stress, improve sleep quality, and increase overall well-being.

Set Realistic Goals

It's important for women with chronic pain to set realistic goals, both at work and in their personal lives. This means taking into account their physical limitations and setting achievable targets. It can be helpful to break larger goals down into smaller, more manageable tasks. This approach can help women with chronic pain feel more in control of their lives and reduce the stress associated with feeling overwhelmed.

Communicate with Your Employer

Women with chronic pain may feel hesitant to communicate with their employer about their condition. However, it's important to have an open and honest conversation with your employer in order to ensure that your needs are being met at work. This may include requesting accommodations such as a more ergonomic workspace, flexible work hours, or the ability to work from home.

Practice Stress-Reduction Techniques

Stress can exacerbate chronic pain symptoms, so it's important for women with chronic pain to practice stress-reduction techniques. This can include activities such as meditation, deep breathing, yoga, or simply taking a few minutes to relax and unwind during the workday. Finding a stress-reduction technique that works for you can help reduce stress and improve overall well-being.

Seek Support

Living with chronic pain can be isolating, but it's important to remember that you're not alone. Seeking support from family, friends, or a support group can be incredibly helpful. In addition, working with a healthcare professional such as a pain management specialist or a therapist can help you better manage your symptoms and reduce stress.

In conclusion, achieving work-life balance for women with chronic pain requires a multifaceted approach. Prioritizing self-care, setting realistic goals, communicating with your employer, practicing stress-reduction techniques, and seeking support can all be helpful strategies for managing chronic pain and reducing stress. By taking care of your physical and mental health needs, you can improve your overall well-being and achieve a fulfilling personal and professional life.

Discover the Ketogenic Diet

Wed, 22 Jun 2022 23:31:10 GMT

SHOULD YOU TRY THE KETOGENIC DIET?

Doctors and researchers have investigated the potential benefits of ketogenic diets for decades. The ketogenic diet has also proven as a successful short-term effect on weight loss. So what is a ketogenic diet, and what does it impact our body?

What is the ketogenic diet?

The term " ketogenic diet " generally refers to a diet that is very low in carbohydrates, modest in protein, and high in fat. The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. Specifically, in a 2000 kcal per day diet, carbohydrates amount to 20 to 50 g/day. This mix of fuels aims to induce ketosis or the production of ketone bodies that serve as an alternate energy source for neurons and other cell types that cannot directly metabolize fatty acids. Urinary ketone levels are often used as an indicator of dietary adherence.

Before you embark on the keto diet, it's essential to understand what does and doesn't count as keto diet foods and whether you're a good candidate for the diet. The keto diet may be particularly helpful for people who need to lose weight or get their blood sugar under control — especially if they've tried and failed other diets or eating styles due to hunger. So what exactly can you eat on a ketogenic diet? Here's what you should know.

What foods are allowed?

The biggest question most people have about the keto diet: How does eating beef, pork, butter and cheese all day lead you to lose weight? The keto diet is about changing the way your body processes food, which means consuming more fat and fewer carbs than the average person. Those who follow the ketogenic diet feel that it drastically reduces their appetite, making it easier to stick with the calorie restriction that promotes weight loss.

Fig 1. Ketogenic diet pyramid

Following a ketogenic diet, you should eat more fat and protein while reducing carbohydrate consumption. According to Fig 1 , we can see that beer is not allowed in the ketogenic diet. Regular beer, cocktails and mixed drinks are often high in carbs. Total carbohydrate content of lager and ale beers range between 10–30 and 15–60 g/l, respectively. which may take your body out of ketosis and is not adequate for your diet. Wine and vodka can be good options if you want to drink alcoholic beverages. Wine is much lower in carbs than beer, whiskey, and vodka contains zero carbs .

Fruits offer essential nutrients, such as vitamins and minerals, which are an important part of a person's diet. But if you are following a ketogenic diet, avoid eating large quantities of fruit to achieve or maintain ketosis. Most fruit has too much sugar for keto. Guava, banana and mangoes are equally high in carbohydrates. According to USDA , a Banana contains 22.8 grams of carbohydrates in each serving. But don't worry, there are other options to substitute your daily fruit needed. Whereas most fruits primarily contain carbs, avocados are high in fats. Avocados are about 66.2% fat by calories, making them even higher in fat than most animal foods.

What is the health effect of a ketogenic diet?

The ketogenic diet has some health benefits for our body; It significantly reduces the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose and increased the level of HDL cholesterol.

The evidence also suggests that eating a high-fat diet improves lipid profiles by lowering low-density lipoprotein (LDL), increasing high-density lipoprotein (HDL), and lowering triglycerides (TG). According to research , people on a ketogenic diet initially experience rapid weight loss, up to 10 lbs in 2 weeks or less.

Is the ketogenic diet safe?

According to research published at PubMed.gov , ketogenic diet does not appear to have significant safety concerns for the general public. It can be considered a first-line approach for obesity and diabetes. Chronic ketosis might confer unique metabolic benefits relevant to cancer, neurodegenerative conditions, and other diseases associated with insulin resistance. Based on available evidence, a well-formulated

What is the side effect of the ketogenic diet?

Very-low-carbohydrate diets may lack vitamins , minerals, fibre, and phytochemicals found in fruits, vegetables, and whole grains. Low-carbohydrate diets are often low in thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium.

For adults following the ketogenic diet, the most common complications include nutrient deficiency , weight loss, constipation and increased cholesterol levels. Women may also experience amenorrhea or other disruptions to the menstrual cycle. The most common and relatively minor short-term side effects of the ketogenic diet include a collection of symptoms like nausea, vomiting, headache, fatigue, dizziness, insomnia, difficulty in exercise tolerance, and constipation, sometimes referred to as keto flu. The short-term effects (up to 2 years) of the ketogenic diet are well reported and established. However, the long-term health implications are not well known due to limited literature.

PLANT BASED MEAT, IS IT HEALTHY?

Wed, 22 Jun 2022 23:21:46 GMT

PLANT-BASED MEAT. IS IT HEALTHY?

49.1% of adults in the United States aimed to lose weight from 2013-to 2016, according

to a survey by CDC. The question is: which diet is to lose weight and get healthy? When

considering foods that help you lose weight, science now tells us a plant-based diet works

best for weight loss compared to other diets. In recent years, there has been a steady increase

in awareness and popularity of plant-based diets.

In a survey of around 11,000 Americans, the organization found that 84% of vegetarians

and vegans return to eating meat. Avoiding beef consumption is difficult since meat has a

delicious taste with the flavors and texture, which is not available in simple plant-based food. If

you think Meatloaf is just a giant beef burger shaped like a loaf, it's time to abandon that

misconception. Meatloaf has tender and juicy on the inside with a sweet and tangy topping.

Here is the recipe for my favorite meatloaf; this is very easy and won't take too long to make!

MEATLOAF RECIPE WITH THE BEST GLAZE

Vegan Meatloaf is a delicious and healthy vegan version of Meatloaf. It gets a hearty

texture from a mixture of lentils and walnuts, so it's loaded with plant-based protein and plenty

of filling fiber. This vegan lentil meatloaf will be the best for your dinner, paired with mashed

potatoes and steamed green beans and topped with a sweet and tangy balsamic ketchup

sauce.

Fig 1. Vegan meatloaf

The Ingredients (for eight slices)

Lentil loaf

- 3 cups cooked lentils (green or brown)

- 1/2 cup quinoa (already cooked)

- 1/2 cup quick-cooking oats (certified gluten-free, if needed)

- 1/2 cup chopped walnuts

- 2 tbsp ground flax seeds+6 tbsp water

- 2 tbsp olive oil

- 1 large onion, chopped

- 4 garlic cloves, chopped

- 1 large carrot, chopped

- 1/8 teaspoon ground cayenne pepper (optional)

- 1/2 tsp salt

- 1 tsp pepper

- 2 tsp paprika

- 1 tsp dried oregano

- 1 tsp dried parsley

- 1/4 cup red wine

- 2 tbsp tomato paste

- 2 tbsp ketchup

- 1 tbsp tamari (gluten-free soy sauce)

Glaze

- 2 tablespoons tomato paste

- 1 tablespoon balsamic vinegar (or apple cider vinegar)

- 2 tablespoons maple syrup

- 1/8 teaspoon salt

Directions

 Prepare lentils: Rinse the lentils, and remove odd pieces. Add 2 1/2 cups of water/broth

with lentils in a large pot. Bring to a boil, reduce heat, cover and simmer for about 35 –

40 minutes, stirring occasionally. It's ok if they get mushy; we will puree 3/4 of the

mixture when cooled roughly. Once done, remove the lid and set it aside to cool (there

should only be a little bit of water, so do not drain); lentils will thicken a bit upon standing;

about 15 minutes is good.

 Preheat oven: Preheat the oven to 375ºF and line a 9-inch by 5-inch loaf pan with

parchment paper. You can use a spray oil so that the parchment paper will not stick in

place

 Make flax egg: In a small bowl, combine flaxseed meal and 1/3 cup water, set aside for

at least 10 minutes, preferably in the refrigerator. This will act as a binder and will

thicken nicely upon sitting.

 Sauté vegetables & spices: In sauté pan over medium heat, add the olive oil and then

sauté garlic, onion, bell pepper, carrots and celery for about 5 minutes. Stir until

softened, add spices mixing well to incorporate, and then Set aside to cool.

 Mash the lentils: In a bowl of a large food processor fitted with an "S" blade, combine

the cooked lentils, oats, walnuts, flax, tamari, thyme, and cayenne, salt, and several

grinds of black pepper. When the vegetables are tender, add them in, too. When

pressing it between your fingers, pulse several times until the mixture starts to stick

together. You don't want it smooth for the best texture.

 Assemble lentil loaf: Combine sauteed vegetables with the lentils, oats, oat flour and

flax egg; mix well. Taste, add salt and pepper as needed, or any other herb or spice you

like. Place mixture into a loaf pan lined with parchment paper, leaving it overlapping for

easy removal later. Press down firmly, filling in along the edges too.

 Glaze: Prepare your glaze by combining all ingredients in a small bowl, and mix until

incorporated. Stir the glaze ingredients together and brush it over the top of the loaf.

Bake uncovered at 375ºF for 30 minutes.

 Bake: Place in the centre of the oven, and bake in the oven for about 375ºF for 30

minutes. Let cool a bit before slicing. Let the loaf cool in the pan for at least 10 minutes,

then use the parchment paper to lift it out of the pan easily. Slice and serve warm

 Serves: Then you can enjoy your vegan Meatloaf. Save the Leftover slices in an airtight

container in the fridge for up to 3 days. Still, the leftover loaf will be a little drier in texture

when you reheat it, so you might want to serve it with gravy for added moisture.

WHY SHOULD YOU MAKE THIS VEGAN MEATLOAF AT HOME?

A vegan meatloaf is packed with so much flavour because it's a compendium of all these

other additions — the starch element, often the vegetable element, and indeed the meat

element. Lentils, as the main ingredients in this vegan Meatloaf, offer numerous health

benefits such

as antioxidant, antidiabetic, anti-obesity, anti-hyperlipidemic, anti-inflammatory and anti-cancer

properties. A study observed that whole-grain quinoa has a good protein source and a higher

satiating efficiency index than cereals and white bread, which contain processed carbohydrates.

Eating plant-based is a proven way to lose weight and keep it off.

As we know, animal foods contain bad fats and cholesterol, which can affect people of

any weight and are unsuitable for health. Still, by implementing a plant-based diet, you can

balance the intake of macronutrients while having an ideal body weight. People who adopt a

plant-based diet indeed adopt a healthier lifestyle. They tend to be happier and have a higher

income and education because the gamma-aminobutyric acid (GABA) that rapidly accumulates

in plant tissues has a brain relaxant effect. It helps reduce psychological and physical fatigue,

improves task-solving ability, and produces a calming effect.

10 Alkaline fruits you should eat

Wed, 08 Jun 2022 16:33:29 GMT

We’ve all heard the same thing; consume fruits and vegetables in your daily diet right? Yes, of course but do you know we should eat them other than their good for you?!

Fruits and vegetables contains the nutrients we need such vitamins and minerals and thd can be considered alkaline or acid. The more alkaline your body is the less you are prone to illnesses and diseases. S

What is meant to be alkaline? First just to be clear our body requires both acidic and alkaline but requires more alkalinity in order to maintain a healthy balance. 80% alkaline and 20% acidic. It is basically having a pH of Do you need to make sure hour body is at 80/20?! No. You just need to consume whole alkaline rich foods to your diet as much as possible. Your body is always working towards finding that balance known as homeostasis to keep your body at optimal health.

It’s up to you to ensure that you refrain or lessen your intake of unhealthy foods such as refined sugars, processed meats, soft drinks, high fructose syrup, frozen meals which contain high sodium content, diary products, bleached bread and pasta as well as cakes and gluten rich foods.

The key is to not overindulge. So if you want to have a chest day is fine. But the foods listed above shouldn’t be a part of your daily diet.

Now let’s get to the 10 alkaline fruits you should eat.

Advocado - A fruit that is in high demand in the US due to its nutrient rich components of vitamin B5, B6, K and E. It’s a good source of fiber and healthy fat and is alkaline.

Apples - Generally red apples are more alkaline than your granny green apples and full of calcium, magnesium as well as potassium.

Bananas - Bananas are not only a great source of potassium but are alkaline as well. A ripe banana will be alkaline than an unripe banana , so allow your fruit to ripen a bit more.

Cantoloupe - This fruit is highly alkaline and loaded with antioxidants containing potassium, iron, zinc, Vitamin A, K, E and other nutrients making it a great alkaline fruit. It’s also good for you skin, hair and digestive system.

Coconut - Fresh coconut is alkaline as opposed to dried coconut which is acidic. Coconut water can be a great substitute for soft drinks or other fruit juices as it reduces alkalinity in the body.

Dates - Dates are one of the most highly alkaline fruits you can eat. It’s a great source of fiber and it is rich in manganese, B6 magnesium and copper. They are loaded with antioxidants and flavonoids and is beneficial in brain health.

Grapes - Grapes alkalinity vary by the climate in which it is grown. Grapes grown in colder weather tend to be more acidic than those grown in warmer climates.

Lemon - Lemons are acidic in nature but when we consume it, it becomes alkaline. This is why people drink lemon water. It good for the heart and is used as a prevention of kidney stones.

Melons - Are another magnesium rich fruit making them an good source of alkaline fruit.

Raisins - Contains a great amount of minerals such iron copper, magnesium as well as potassium, which helps balance the acidic levels in the stomach making raisins a high alkaline fruit.

Now that you know some of the 10 alkaline fruits you can eat be sure to include some of these fruits in your daily diet.

Small changes leads to lasting results!

Be sure to check out my new book by by visiting here !

11 Things you can do to start your self care routine

Tue, 17 May 2022 16:56:50 GMT

What is Self care?

Self care is loving yourself enough to make you a priority, simple!

We get so caught up in our everyday lives of having to work, take care of the kids, take care of our elderly parents there seems to nothing left for you at the end of the day but pure burnout!

This is not a healthy state for the body to be in 24/7. This type of stress can bring about chronic illnesses and diseases.

We must make it a necessary requirement to set aside 30 min or more to relax, unwind and get a mental reboot.

Skipping your lunch breaks at work because you don’t want to fall behind in your work is making work a priority rather than yourself is a big no no!

This happens in the world of healthcare all the time. Healthcare workers and caregivers tend to do this quite often but we need to be more mindful of these unhealthy habits.

Here is a list of of 11 simple things you can do to start practicing self care regularly.

1. Set Your Goals

Say what you mean and mean what you say

Be realistic

2. Make it simple

Make easy to follow through by taking baby steps

write it down

3. Set task based on priority

What's the most important

4. Express gratitude daily

Wake up and say thank you

5. Set your intention for the day!

With an affirmation or affirmation

Today I'm choosing to be happy!

6. Allocate time for your daily strecth and breathing exercises

Particulary upon rising is best.

7. Stretch yourself change your routine!

Do something you normally dont do maybe its getting up 15-20 minutes early to exercise, pray meditate or to simply joural your thoughts

8. Journaling is a great way to express your emotions as well as to ponder on the things you desire

9. Dont forget about eating whole organic foods

start making your own fruit smoothies and use it as a meal replacement

Try having more salads that contain fruits as well as veggies.

10. Find a new hobby or take an art class

11. Take a walk in nature.

The act of self care isn’t selfish at all. The act of self care is actually loving yourself enough without feeling guilty for doing something that nourishes YOU!

If you are ready to take charge of your life and want to reclaim your health start today!

Schedule a call!

The Use of Coconut Oil for Alzheimer's Disease

Fri, 06 May 2022 14:30:07 GMT

The Use of Coconut Oil for Alzheimer's Disease

In recent years, the popularity of coconut and particularly coconut oil, has soared because of its touted health benefits. Many manufacturers have begun to use coconut oil in packaged products, such as fried foods, sweets, shampoos, coffee as well as dietary supplements.. Many people use it for cooking. Daily consumption of spoonfuls of coconut oil will help us blast away belly fat and weight loss, strengthen the immune system, prevent heart disease, and slow the progression of Alzheimer's disease. A Survey In July 2016 found that 72% of Americans believed that coconut oil was helpful, though only 37% of nutritionists agreed.

Coconut oil is extracted from the kernel of matured coconuts harvested from the coconut palm. It is an edible oil in certain countries and has been consumed in tropical countries for thousands of years. The production of this oil has been increasing over the past decade mainly because of greater global demand.

The health benefit of coconut oil is not a marketing spin. Some research shows that adding coconut oil to our diet could be one of the easiest ways to improve our brain health, metabolism, and appearance. It even helps ease your anxiety. According to USDA , 100 grams of coconut oil contains 89,2 kcal of energy, 99,1 grams of fat, 1 mg calcium, 1,52 grams of vitamin E and 82,5 grams of saturated fatty acid. Coconut oil contains vitamin E but no fibre, protein, carbohydrates and only traces of vitamins and minerals. Coconut oil is also rich in bioactive compounds such as polyphenol, phytosterol, flavonoids, and antioxidant activity as a plant product. Coconut oil is almost 100% fat and 80-90% saturated fat , which gives a firm texture at cold or room temperatures. This difference in the structure of coconut oil has implications, from how the oil is digested to how it influences your body.

Health benefits of coconut oil

At present, the consumption of coconut oil is booming all around the world owing to its tremendous health benefits. The unique chemical composition of coconut oil enriched with medium-chain fatty acids (MCFAs) has led to exploring these nutritional and therapeutic influences. Marked improvements have been reported in Alzheimer's disease patients after consuming extra-virgin coconut oil for 37 days ( Moore, 2008, Newport, 2008 ). Others have also said that the intake of coconut oil led to improvement in cognition ( Freeman et al., 2011, Granholm et al., 2008, Nevin and Rajamohan, 2004 ). Other research studies have suggested that the coconut oil diet can provide Parkinson's, traumatic brain injury, and stroke ( Gasior et al., 2006 ) and improve memory ( Fernando et al., 2015 ).

Coconut oil for Alzheimer's Disease

In recent years, there has been an increased number of studies focusing on the properties of coconut oil as a therapeutic supplement for patients with Alzheimer's disease. Alzheimer's disease is the most frequent cause of dementia in Western societies. It is a brain disorder that affects memory, thinking and behaviour. Symptoms eventually grow enough to include irritability, word repetition, and personality changes.

It is estimated that there are approximately 44 million people worldwide living with Alzheimer's disease, and about 5.5 million people are affected. Still, there is

currently no treatment or cure for the disease. FDA suggests that coconut oil is undoubtedly one of the compounds that have reported anecdotal effects and are widely available for Alzheimer's disease. The use of coconut oil (extra virgin/virgin), coconut water, and coconut cream may significantly lower plasma cholesterol, blood pressure (BP) control, and blood glucose levels, risk factors associated with Alzheimer's disease. Coconut has also been identified as a potential cognitive strengthener related to Alzheimer's.

The bioactive compound in coconut oil, such as plant phenol, helps inhibit the aggregation of beta-amyloid in the brain, a crucial characteristic of brain deterioration in the most typical form of dementia, namely, Alzheimer's disease. These compound also improves memory by supporting the health of the neurons in our brain, so it helps protect neurons in our brain by reducing inflammation and oxidative stress.

Is coconut safe for everyone?

Despite the benefits ascribed to coconut oil, there are still some controversies concerning its positive effects of the oil. Some adults and children may experience an allergy to coconut fruit and coconut oil. Also, high-calorie daily doses of non-hydrogenated extra-virgin coconut oil for more than two or three years may increase the risk for adverse effects such as acidosis ( Bergqvist, 2011, Maalouf et al., 2009, Shilhavy, 2012 ). Some researchers have also linked coconut oil to higher LDL cholesterol levels, high content of saturated fatty acids, and a higher risk for cardiovascular disease ( Dietschy and Turley, 2001, Laureles et al., 2002 ). So, it should be consumed in moderation. Coconut oil is possibly safe when used as a medicine short-term. Taking coconut oil in doses of 10 mL two or three times daily for up to 12 weeks seems to be safe.

How to Eat Healtly on a Budget

Wed, 04 May 2022 16:44:12 GMT

How to Eat Healthy on a Budget

I often hear people say that they can’t afford to buy organic whole food because they simply can’t afford it. This is a misconception.

I agree that fresh organic food does cost a little bit more, but there are ways to still buy fresh organic foods and I’m going to share some of these ways with you.

Shop locally at your farmers market- The Farmers market offers fresh produce and by supporting local farmers in your area you tend to save money. Now don’t confuse fresh food to be organic. Your labeling needs to say “ORGANIC” which is free from synthetic pesticides and fertilizers.

If it doesn’t say USDA Organic then it may contain synthetic pesticides and fertilizers that may be harmful to your health as well as your environment.

Now this does not meet you can’t buy fresh organic produce. Your local community gardens is a great way to have the best of both worlds so to speak! You are able to get quality food at a much discounted price because you are not making a purchase from a major supermarket that marks up the price.

Your community garden serves the need where you may be unable to find quality food and less expensive. Even religious communities are now making community gardens where there tend to be food deserts in the lower income neighborhoods.

Join your grocery perks rewards to get additional discounts on food. Supermarkets tend to offer savings for the frequent customers and offer savings rewards such as points and added discount credits that you can use to save on groceries or gas. I actually saved over $100 last year on perks!

If you buy frozen vegetables does that count? Well frozen vegetables are not bad and it may or may not be organic. The key to remember is that you want to go organic as possible.

Buy fresh fruits and veggies that are in season and that you will be preparing for the week. Buying fruits when out of season cost more because they must be obtained where those fruits and veggies can grow in the right climate all year round which may come from another country.

You will find yourself wasting money if you buy too many fresh fruits and veggies that you will not consume in a timely matter, before they go bad!

Buy non-perishable items such as dry beans rather than canned beans as you will get more for you dollar. Yes, dry beans will take longer to cook but it’s worth it. They do sell organic dry legumes as well. You just need to read the label.

Canned organic goods without the BPA lining is another option again, take the time to read your labels. If your canned goods does not contain the BPA labeling you should rinse your beans.

Another option for saving is to buy dried fruits, nuts and seeds which makes a healthy snack.

Buying in bulk may be a better option for large families and prepping your food ahead of time is usually beneficial.

Who likes leftovers? Freeze your leftovers or make an entire new dish with it. Depending on what you make you can make a casserole, soup or salad. What I love about food is that you can be creative with it and explore!

Nowadays you can even have fresh food delivered to you which you will still need to cook or course. Sites such as green chef will offer discount meals at a huge savings for new users which I have personally tried and it gave me new ideas for creative meals. Done for you items may be something you may want to try as well.

Grow your own food! Now depending how patient you are, how much space you have and how much time you want to invest you can start a homestead. Do your research before starting your own homestead or simply grow some small items such as herbs or cherry tomatoes in our apartment.

So there you have it! You can eat quality food without breaking the bank. You just need to know all of your options and think outside the box!

The Power Of Your Mind

Tue, 15 Mar 2022 14:17:22 GMT

The science of healing thoughts is no lie. Dr. David Hamilton, a former pharmaceutical scientist and renowned pioneer of the mind-body connection, explains in his book “ How Your Mind Can Heal Your Body” the power of optimism, visualization, and belief and explores how using our imagination and mental processes we can initiate a healing process, combat disease and other physiological issues.

Our mind is essentially a muscle that releases chemicals, traveling throughout the body. The chemicals depend entirely on the situation we are in and how we perceive and react to them. That means all the negative and positive in and around us affect our mind and body.

A mind that is ceaselessly absorbing the environment and reducing it to be negative causes waves of stress throughout the body. This stress is translated into tense muscles, fatigue, gastrointestinal issues, low immunity, and so much more. The mind and body are connected thoroughly; a change in one will influence the other.

Our mind is a mighty tool that can help heal our body from the trauma it experiences. It is not easy to not worry about our future, finances, work- but it is not impossible. Our thoughts define our physical being and thus can transform it. While the change of our mind cannot entirely cure any terminal illness, it can alleviate the process of living.

Meditation:

Our mornings usually start with a mental note of all the errands and work for the day. This causes us to worry about the packed day ahead and all the ways everything can go wrong.

Meditation expels the early morning tensions and allows for a moment to calm ourselves. Meditation can help us collect our thoughts more coherently and regulate our emotions. When we begin our day with a relaxed mind and a plan formed for the day, we are less likely to flounder and keep a positive attitude.

Your meditation session does not need to be an hour-long or more; you can keep it under 10-15 minutes every day! You will notice your muscles to be more relaxed and experience fewer migraines.

Gratitude:

How we end our day is just as important as how we start our day. Incorporating gratitude before bed can help us sleep better. When we count all the things we have been blessed and thankful for, our minds are filled with positive thoughts. A night of better sleep allows for normal blood pressure. Normal blood pressure results in a significantly improved concentration and higher optimism.

You need to ask yourself the question, “What am I grateful for today?” and think of all the positives that happened. Recount each blessing and incident you are grateful for and ponder on them for a minute. Do not hold yourself back and let the thoughts flow, and if possible, write them down in a journal. This will release a chemical from your brain called “dopamine,” making you feel and sleep better.

Optimism:

Life is never short on challenges and hits you with some massive ones when you least expect them. Those relentless challenges cause negative energy and fatigue. Facing them can be made easier with an optimistic mindset. Having an optimistic mindset helps your physical body perform at its best. To be present at the moment and look for a positive in all the chaos helps develop an optimistic mindset.

Having a more positive outlook helps maintain a better immune system, fewer heart diseases, and better cholesterol readings. However, optimism does not mean we ignore all the negatives. It means acknowledging them but choosing to believe in the situation to have positives and look for them. Thus, when we find ourselves in a difficult situation, we can go through it with a mind free of negativity and satisfaction.

Finding your Purpose:

You cannot continue to live without finding a purpose in your life. You need a reason to wake up every day, get out of bed, and live your life for the sake of that purpose. Finding meaning in your life makes it worth living for.

When you find your reason to be put on this Earth, you feel more confident. Wandering around aimlessly feeling lost becomes a struggle that takes a massive toll on your mental and physical health. People who believe they were made to do more than just live proved to live longer and healthier lives. It reduces your risks of physical ailments such as strokes, heart attacks, and coronary artery disease.

It is no easy task and can take up to years to find something that makes you feel happy and connected- something that makes you want to live longer and better. You need to ask yourself the tough questions and answer them sincerely. Ponder over your life and its trajectory, be passionate and allow yourself to make mistakes. Do not let your mind drown in the sea of failure because of one mistake, instead learn and grow from it.

Upshot

The mind and body are intertwined in ways that constantly leave us in awe. If we do not get a grip on our minds, the long-term effects of fatigue, depression, and physical illness can become deadly. With just a few changes in our ways of thinking and our daily routines, we can make radical changes in our appearance and overall health.

At Health Coach 4 Women Wellness Studio We strive to help women overcome issues with chronic pain, anxiety, brain fog and healing the body down to the cellular level.

If you want to get started Schedule a Call. CLICK HERE!

THE ALKALINE DIET

Mon, 14 Mar 2022 14:14:24 GMT

THE ALKALINE DIET

What is the alkaline diet?

An alkaline diet is based on the theory that you can change your body's pH balance and blood through the food you eat. It's based on the premise that the food we eat alters the body's pH to be either acidic or alkaline. Promoters of the diet believe that you'll be protected from several health issues by eating less acidic and more alkaline foods, such as arthritis, osteoporosis, kidney and liver disorders, and even cancer.

What can you eat?

The alkaline diet categorizes food groups as either alkaline, neutral or acidic. People following the diet are instructed to eat lots of alkaline foods and fewer acidic foods.

Alkaline : fruits, nuts, legumes, and vegetables
Neutral : Natural fats, starches, and sugars
Acidic : Meat, poultry, fish, dairy, eggs, nuts, grains, and alcohol

Is the alkaline diet safe?

Alkaline foods are considered safe and essential to bring about a balance. As we know that we should have a balanced meal with a good mix of everything. By choosing more alkaline foods, you should be able to "alkalize" your body and improve your health.

What is the positive effect of an alkaline diet?

The alkaline diet recommends eating more vegetables, drinking lots of water, and cutting back on sugar, alcohol, meat, and processed foods. These things will help improve your overall health, help you lose weight and even help lower your cancer risk. The alkaline component in your food, including calcium, magnesium, potassium, also help you reduce chronic inflammation, which can cause DNA damage and lead to cancer.

According to research by Schwalfenberg , consumption of alkaline foods resulting more alkaline urine ph. Increasing fruits and vegetables in an alkaline diet may benefit our bone health, reduce strokes and improve memory function.

A simple recipe of the alkaline diet

A basic detox smoothie recipe contains some type of leafy green vegetable like kale, and spinach, along with some kind of fruit, coconut water, and ice. Here is an alkaline food recipe to try out. I encourage you to try different ingredients and find the ones you especially like because the goal is to consume more fruit and vegetables as often as possible on a smoothie diet.

MINTY AVOCADO GREEN SMOOTHIES

Unlike juicing, blending fruits and vegetables into smoothies keep the fibre that helps fill you up, keeps your blood sugar from spiking, and enables you to poop more regularly. Here I give you a healthy and delicious recipe for smoothies.

The ingredients (for 4 servings):

2 cups coconut water
1 cup packed spinach leaves
½ small lime peeled
2 ripe kiwis peeled and coarsely chopped
2 tbsp fresh mint leaves
½ mature avocado pit and skin discarded
1 granny smith apple cored and coarsely chopped
1 ripe pomegranate
Honey as sweetener

Directions:

Combine all ingredients in blender container in the order listed and process on high speed for 30 seconds or completely smooth. If using passionfruit, pour a layer of the smoothie into a glass followed by a layer of passionfruit and repeat.
Add a scoop of pomegranate arils on one side, then gently fill the smoothie glasses to the top.

Why you should make this smoothie at home?

The difference between a healthy and unhealthy smoothie largely depends on the quality and quantity of its ingredients. Sure, smoothies contain large amounts of added sugar, reducing smoothies' nutrient density. Furthermore, Excessive sugar intake is not considered an alkaline food. It is associated with an increased risk of chronic diseases , including obesity, metabolic syndrome, diabetes, and liver disease.

The ingredient of this recipe is a solution to reduce sugar consumption and avoid allergens such as nuts and milk. These smoothies will be perfectly balanced for sweetness and flavor.

Avocado in these smoothies gives a creamy and luscious texture that will keep you full. Ripe kiwi and granny apple lend sweetness, while the spinach freshness cuts the sweet, and the lime and mint weave through with a brightness that keeps you sipping.

Coconut water in these smoothies will add a subtle nutty sweetness. We didn't use nuts for allergenic reasons and their acidic value. If you are allergic to honey , you can replace it with maple syrup or stevia, which are also low in calories. If you find it too sweet, you can add whole fruits, such as a ripe banana.

Looking to improve your gut/brain health? Then schedule your call today! Click here !

What Happens When We Continuously Live in Survival Mode?

Mon, 14 Mar 2022 14:09:37 GMT

What Happens When We Continuously Live in Survival Mode?

What Happens When We Continuously Live in Survival Mode? For animals it is the natural order for them to rely on their instincts for survival, but as humans we rely more on our human connections as we are social beings by nature.

The end product of living in constant survival mode can bring several unwanted conditions of poor health such as anxiety, depression, chronic stress overwhelm in addition to creating unhealthy relationships.

If we simply get out of survival mode by letting go of the fear or whatever may be causing us to react in this manner we can then move towards a pleasant place of calm and being present.

When survival mode is no longer a primary method for your existence and is replaced with the presence of now you will begin to see the beauty of life and see that life is not a race but simply a journey..

We create a sense of urgency. Trying to meet deadlines based on false expectations and with that we then self sabotage

Feeling like wer're running out of time creating anxiety because we believe that there is not enough time in the day. We simply need to do better with our time management skills. Feeling like we are running out of time creates urgency which leads to anxiety, which then leads to a negative impact on our health.and job performance. Get out of the habit of wanting it now and live in the presence of now!

Feelings of overwhelm can occur due to constant daily stress, working under pressure and never taking breaks is a disservice to our self and lack of respect to our own body. Being a workaholic may help us to escape the things you may not want to face, but at what cost?

We miss out on the present moment, not experiencing the true important things that really matter, the things that bring us joy or happiness such as precious moments with those we love.

We react rather than be proactive which adds to our unhealthy behavior rather than carefully plan our day by prioritizing the important task first. This lack of strategic planning will have us running around with no real direction which can lead to poor decision making and careless errors.

Our plans may not be based on rationalization and logic, but more fear based without carefully looking at all possible outcomes. This is what living in survival mode does and when it is fear based it can be quite catastrophic.

Neglect of our health could be making ourselves sick!

Weakening our immune system due to chronic stress and creating poor brain health such as

Brain fog

Anxiety

Depression or more

Survival mode can be damaging relationships with coworkers, family and friends.as we may take on more than we can handle and be emotionally unavailable.

Let’s just take a moment a PAUSE for a moment!

SLOW DOWN

RELAX

GET OUT OF YOUR HEAD

GET MORE INTO YOUR HEART!

At health coach for women we help busy professional purpose driven women to get out of their head and become more heart centered for better health.

SCHEDULE your call today by CLICKING HERE!

The Increasing Demand of Health Coaching Services in Healthcare

Thu, 17 Feb 2022 15:22:30 GMT

The Increasing Demand of Health Coaching Services in Healthcare

The reason why there’s an increased demand for health coaches in the healthcare system responds to the crucial role these practitioners play in the integral wellbeing of their patients.

Modern western medicine has always seen the human body as a sum of parts.

Therefore, it has focused on treating each area and condition separately when it’s affected.
Instead of a preventive approach that reduces the number of diseases of a person, the western health system has focused on treating symptoms and illnesses once they've appeared.

Today, Studies demonstrated that to stop the decline in public health and promote future improvements in quality of life, we need a more comprehensive approach. Here is where the role of health coaches in healthcare enters the game.

What is health coaching, and why is it important?

Health coaching consists of the active and continued guidance of the patient towards adopting habits to improve the immunity and general health of their bodies.
What does this mean?

Health coaches get more involved in your day-to-day life than any traditional practitioner would. It focuses on attention and guidance outside the clinic and health system.
It helps empower patients to have better control and participation in their quality of life and health. While health coaching doesn't treat diseases specifically, it provides guidelines to live a life with fewer illnesses and conditions.

A health coach may help you in:

Managing chronic digestive conditions
Losing weight
Managing diabetes
Managing stress and creating sleep habits
Developing meal plans according to your energy needs
Motivating you and developing a healthier mindset and lifestyle
Managing chronic pain and other chronic diseases.

The importance and demand of health coaches in the healthcare system covers the gap at traditional practitioners and doctors can't afford to cover.
Coaches can provide follow-up and detailed guidance when a regular doctor would say something like: “eat better, do more exercise and come in a month.”
Anyone can get lost from there and be unable to accomplish their health goal.
The role of the health coach would be to teach each patient what it means to eat better and do more exercise. They would evaluate their different needs in distinct fields like:

Caloric and energy needs
Sleep routines and capacity
Workout routines
Distribution of life routines and food regimes
Motivation and structure

Health coaches cover the part that doctors can't, so doctors can focus on urgent situations. There's a need for health coaching in the healthcare system to complement the traditional approach and deliver better results in public health.

Why do health coaches play a decisive role in improving public health?

Like we've been drawing up until now, there's been a decline in the population's general health. While technology and medicine advance at vortex rates, chronic diseases and lack of monitoring lead the healthcare system to collapse.

Some of the most alarming statistics that show the importance and demand of health coaches in healthcare are:

Six out of ten Americans suffer from at least one chronic disease, while four out of ten suffer two chronic illnesses or more.
94% of Americans don't include healthy behaviors in their day-to-day lifestyle, which could counteract chronic illness.
There's a shortage projection of up to 120,000 health practitioners within the next ten years.
Nine out of ten patients declare they need further guidance on managing chronic illness.
Only three out of ten patients say they get proper follow-up from their doctors between consultations.

While doctors are crucial for the health system, it's become evident that a more patient-focused approach is required to improve general health.
Differences between the traditional approach and health coaching approach: how health coaching can benefit the health system
Health coaching focuses on providing happiness and a better quality of life to the patients. In that sense, health coaches encourage the patient to be informed and aware of what's happening to their bodies and what habits they can adopt to improve their condition.

To illustrate the difference, let's take a look at some comparisons:

While traditional doctors stand up as the experts in medicine and the patient is expected to obey, in health coaching, the patient is the only connoisseur figure about their own life.
Traditional doctors set a unique solution for the patient's problem. Health coaches provide information for the patient to cover their own needs.
Traditional doctors have the last word on what's healthy for patients. Health coaches allow patients to decide their priorities and the way to go.
Traditional doctors focus on demanding the patient comply with their instructions. Coaches promote the positive features of the patient and guide them in how to improve their behavior.
Regular doctors expect patients to change as soon as they tell them to, while coaches identify the mental and emotional barriers in the patient and work towards them.
According to the Australian Journal of general practice, implementing health coaches in the healthcare system can increase patient satisfaction and treatment effectiveness.
But not only the patient's outcome and quality of life would improve. Empowering patients to enhance their health actively also represents a relief in the already overloaded health system.
The more the patients implement positive habits, the fewer they will rely on medical practices to combat illnesses and chronic diseases.

Final thoughts

The demand and importance of health coaching for healthcare have increased considerably in the last five years, and the reason is pretty evident.
Regular doctors can no longer cover the population's needs in everyday health. And this deficit results in more diseases, thus overloading the health system.
While this career is still incipient, there're already several training programs to become a health coach. And chances are, this discipline will continue growing as it proves practically beneficial for both the patient and the regular medical practitioner.
In the end, it's about providing the specialized type of care that no other figure can fill right now and, in consequence, improving the quality of life and health of the general population.

If you want to reclaim your health and get the extra guided support you need then schedule a Free 30 min consultation here! Click Here

How to Cultivate Self-love?

Mon, 14 Feb 2022 15:25:48 GMT

self-love, decorating in bright colors, and quirky quotes, ordering you to just do it. How? You wonder, before forgetting about it in the next second.

What is Self-love?

Social media is flooded with “inspiring” posts blaring the message of

Well, we need to realize self-love is not a one-time journey that you can magically reach by following certain “tricks.” If anything, it’s a lifestyle you need to “maintain” throughout your life amidst the chaos.

Self-love is an act of appreciating, prioritizing, and caring for yourself. It is the act of putting your happiness and needs before others for your physical, psychological, and spiritual well-being and growth. It is learning to accept your flaws and imperfections as something that is you.

A Small Guide

Everyone has a different method of loving themselves. But here is a small guide on how to do it.

Listen to the inner critic.

There is a nasty, overly-critical voice in our head that slams us for every mistake. The ego loves to complain, resent, judge, and criticize. As a result, our sense of self is always wavering, desperate for outside affirmation and approval.

Rather than falling prey to your ego, watch over it. In order to love yourself truly, you first must let go of the false sense of self that you’re holding on to.

Realizing your self-worth and knowing that happiness is an entitlement is the first step towards loving yourself. Quieting down the judgemental, harsh voice and being kind towards yourself is crucial. Self-love is being empathetic, compassionate, and gentle with yourself.

Stop Comparing

Every person has their own journey, a different tale to tell. Comparing yourself to supposedly better people, worrying about what others think of you, and doubting yourself are all spectacular methods of holding yourself back from reaching your true potential.

When you compare yourself with others, you unconsciously tell yourself that others are “better” than you. Break the idea that someone is better or lesser than you.

Loving yourself does not have to be a grand gesture. It can be little acts of love and care for yourself like complimenting yourself, acknowledging your hard work, and being patient with yourself.

Affirmations

Words, whether vocalized, written, or remain unspoken as thought, can immensely affect their target. Repeat positive affirmations in front of a mirror or whenever something threatens your being. It’s essential to address yourself wisely in difficult situations. Instead of being self-derogatory, be softer and more forgiving.

Consider this. How would you approach a friend if she’s going through a crisis or struggling to value herself? Obviously, you’re going to comfort her and tell her such a brave soul she’s to face the obstacle while staying true to herself. So, don't you deserve the same protocol?

Next time, whenever you start to feel lost, comfort yourself as you’re your own dearest friend.

Explore Your Creative Side

What if I tell you that you possess some really unique qualities you’re not even aware of? Sometimes, we are way too busy in our 9 to 5 schedule that there’s no time to explore and spark our creative side. Give yourself days off from your busy life to spend time by yourself, like doing yoga, cleaning, organizing, painting, reading, or cooking. Take yourself on solo dates. Visit cafes, shopping, parks, or art galleries.

Keep Quality Company

Ever noticed when someone who’s always complaining or judging enters a room and everyone else suddenly feels awful? Due to their negativity, they keep disturbing the aura of others. Luckily for you, positive people have the exact opposite influence.

Surround yourself with positive people and form healthy relationships. It's also imperative to stay away from toxic people who make you feel less and unimportant.

Set boundaries and speak your mind if you feel uncomfortable with someone's behavior. Not doing that will only give rise to negativity and resentment, first towards other people and eventually towards yourself.

Give yourself space to feel negative emotions and figure out how to drain them productively. Bottling them up is a way of self-destruction.

A Word From Us

It’s important to know the difference between self-love and self-ignorance. Self-love doesn’t persuade us to overlook our shortcomings or glorify our bad habits. If anything, it’s a lighthouse that lets us identify our dark side and practically make some radical changes instead of lamenting the past.

The universe might not revolve around you, but for sure, it starts from you!

7 Brain Health Foods You Should Eat

Wed, 09 Feb 2022 16:46:09 GMT

What’s more important than our brain? Well our heart, kidneys and liver are just as important as our skin. Every organ plays a significant role when it comes to our health, but the brain is the command center where all information is received.

You see the brain uses our body’s chemicals to send and receive information through our nervous system via neurons. There are over 80 billions cells in the brain alone. Some researchers actually say there are 100 billion cells. In any case, that is an abundance of cells going to work every day for us, always working, transmitting information and surprisingly, the brain only requires 10 watts of power. We are truly electric!!

So what is needed for our brains to function efficiently? There are a number of things that are necessary for proper brain function such as sufficient rest, physical movement (exercise), and mental fitness habits which I will explain. Mental fitness habits are refraining from the things that cause too much distraction impacting your cognition and attention span. Spend less time on social media or electronic devices in general.But one of the most important of all is diet!

Having a healthy diet starts by having healthy habits and making lifestyle changes. Yes, you have heard the saying before, over and over again; fresh leafy greens, fruits, vegetables and whole grains, nuts and seeds. It’s just that simple! It’s the follow through by taking action which some individuals have a difficult time with.

Don’t judge yourself too harshly. It’s about making small changes that will lead to long term lasting habits. So here are some foods you can add to your diet for better brain health if you haven't done so already.

Berries- Are loaded with antioxidants which get rid of free radicals, reduce inflammation and oxidative stress. Blueberries, blackberries, strawberries, goji berries along with others are great brain boosters and cancer fighting foods.

Turmeric- This spice has been used in india for ages and has been used in the caribbean for decades. Turmeric contains curcuminoids which are known for fighting inflammation, improving memory functions, fights against cancer and reducing risk of heart disease. Although it is poorly absorbed in the body, adding black pepper with this spice will increase its absorption.

Omega 3- Can be obtained from eating fish such as salmon, tuna and mackerel, but can be found in plants such algae, walnuts, chia, hemp and flax seeds. Omega 3 not only reduces inflammation, but can help with heart and eye health, fight against aging, and metabolic syndrome as well as mental health disorders such as anxiety, depression and help children with autism and ADHD related symptoms. It is essential for brain health!

Greens- Arugula, collard greens, Brussels sprouts, spinach, broccoli or kale contain nutrients such as Vitamin A, C, E and K as well as other needed nutrients. A study at Tufts Humsn Nutrition Research Center on aging found that eating leafy greens may help with slower brain decline.

Moringa Powder- Is considered a superfood and is loaded with nutrients offering high amounts of protein that aids in the healthy production of neurotransmitters in the brain. Moringa improves memory and cognitive function. You can add the moringa powder to your soup, salad or smoothies.

Ginkgo Biloba- is actually a supplement known for improving memory. It is loaded with antioxidants and flavonoids. Be sure to buy pre organic non gmo brands only.

Probiotics- Is what everyone should be consuming for good gut health. These live organisms help balance the good bacteria in the gut. Studies on probiotics containing Bifidobacterium and Lactobacillus have shown improvement in those dealing with depression, anxiety, autism, obsessive compulsive disorder as well as memory when taken fo up to 2 months. Probiotics can be found in foods such as sauerkraut, kimchi, miso, tempeh, kombucha and pickles.

If you have not yet included any of these foods or supplements into your diet then it is not too late to start. A heathy gut leads to a healthy brain and overall wellness.

9 FOODS THAT FIGHT INFLAMMATION

Mon, 07 Feb 2022 16:55:09 GMT

9 FOODS THAT FIGHT INFLAMMATION

Your immune system becomes activated when your body recognizes anything foreign—such as bacteria, viruses, and toxins. This often triggers a process called inflammation. It's the body's natural protection of defending against foreign invaders. It plays a role in the healing process, which is good! But it's when it goes into overdrive and turns into chronic inflammation that things can get hairy.

Many experimental studies have shown that fruits and vegetables, whole grains, nuts, fatty fish, and fresh herbs can help decrease chronic inflammation. Here are 9 anti-inflammatory foods.

Berries

Berries are juicy, tiny, soft, and round fruit of various colours — mainly blue, red, or purple. They have a sweet taste with a bit of acid. Berries tend to have an excellent nutritional profile. Berries are loaded with antioxidants , such as flavonoids, phenolic, vitamin C and dietary fibre.

A study by Nardi and his team showed that phenolic compounds found in berry could produce an anti-inflammatory response on paw edema mice.

In another study , adults with excess weight who ate strawberries had lower specific inflammatory markers associated with heart disease than those who didn't eat strawberries.

2. Broccoli

Broccoli is a green vegetable that's a good source of sulforaphane, an antioxidant that decreases inflammation in our body. Broccoli has herbaceous, grassy and earthy, with just a hint of bitterness at the end. Research has shown that an intake of 250g/day of broccoli for 10 days may reduce inflammation in young male smokers.

3. Avocados

Avocados are packed with heart-friendly monounsaturated fats, a plant sterol, potassium, magnesium and fibre. Research has shown that eating a lot of avocados is associated with a decreased risk of heart disease and cancer. This may be related to the anti-inflammatory effects of the antioxidants they contain.

In one high-quality study including 315 adults, those who ate avocado for 12 weeks had a reduction of inflammatory markers, improved liver function, and more excellent digestive health.

4. Olive oil

Extra virgin olive oil is one of the healthiest fats you can eat due to its minimal processing. It is rich in monounsaturated fats and polyphenol, which provides numerous health benefits. Studies link extra virgin olive oil to reduce the risk of heart disease, cardiovascular disease, inflammation and lower blood pressure in hypertensive patients.

One study indicated that whole EVOO polyphenols may significantly help modulate the aging process and chronic inflammation.

5. Leafy greens

Dark leafy greens like kale, spinach and silverbeet are top sources of lutein and zeaxanthin, two important antioxidants that can help protect your eyes from harmful UV radiations.

A higher intake of kale vegetables for 12 weeks protects against high fat diet-induced dysfunction through lipid metabolism and inflammation mechanisms.

6. Fatty fish, like salmon and mackerels

Eating fatty fish, like salmon, sardines and mackerel, two or three times a week delivers healthy omega-3 fatty acids will offer anti-inflammatory benefits. Studies found that people who increased salmon or cod consumption for 6 months resulted in lower concentrations of CRP (a protein marker as a sign of acute inflammation).

7. Nuts

From almonds to hazelnuts, cashews, pistachios, walnuts and Brazilian nuts, you can choose your favourite (or mix it up) when designing an anti-inflammatory diet. In a study on 10 healthy individuals, published in The Applied Nutritional Investigation, people who consumed (20 or 50 grams) nuts had lower levels of inflammatory biomarkers like tumour necrosis factor and interleukin-6 in their blood. This delicious nut will add a kick of flavour and crunch if you sprinkle them over a salad as an energy bite along with extra protein and super good fats.

8. Gluten free-whole grains

Gluten-free whole grains, such as quinoa, brown, black or wild rice, amaranth, pure buckwheat, corn, are rich in fibre, protein and a high amount of antioxidants that can block inflammation. A study by Hole reported that 30-50 mg/ml buckwheat has potent antioxidant activity and inhibited the production of pro-inflammatory mediators such NF-KB activation. The inhibition of pro- inflammatory mediators is an excellent strategy for treating acute or chronic inflammatory

disorders.

9. Turmeric

Turmeric is a brilliant yellow spice common in Indian cuisine with a warm and bitter taste. Turmeric has been used as a medicine for centuries to treat wounds infections and used to treat conditions that involve pain and inflammation. The main ingredient in turmeric, called curcumin, has powerful anti-inflammatory effects and antioxidants. A human study with 125-2500 mg of curcumin per day for 3 months found it safe and showed anti-inflammatory activity.

How to Control a Sweet Tooth When You Are Diabetic or Prediabetic?

Mon, 24 Jan 2022 17:11:38 GMT

How to Control a Sweet Tooth When You are Diabetic or Pre-diabetic?

We all love sweets! Don’t we? Ok, perhaps not all, but many diabetics do, and that’s most likely what got us here in the first place… It is simply delicious and can even be a treat or part of a celebration.

Cakes, sweets, cookies, all those foods are around us daily, and we are not concerned about the sugar content they have.

However,

What happens when you have diabetes? You know you must take care of your sugar levels, but...

Should you say goodbye forever to these delicacies?

Today I’m happy to let you know that no! Despite your diagnosis, you can include desserts in your diet... But carefully.

If you manage the right portions and eat sweets occasionally... You can treat yourself from time to time without causing further damage to your health.

How to control your taste for sweets?

First, I want you to remember that if you decide to maintain a diet according to your needs, the ideal way is to always visit your doctor, certified nutritionist along with your health coach such as myself. :)

These specialists will provide you with adequate guidance for your specific case.

I want to present you with some tactics that can help you to control your sweet tooth:

1. Plan your meals: Always consider healthy options in your diet such as fruits and vegetables as well as proteins, but I especially want you to consider how many carbohydrates you consume regularly.

Eliminate carbs from main dishes, and save that chance to treat yourself with dessert later.

2. Look for the healthiest option: When buying your food, stop to check the labels and choose those options that can provide you with better benefits.

For example, choose oatmeal or almond flour instead of classic wheat or refined flour.

Also, when eating your vegetables, you can choose those that have lower sugar content.

For example, grains, broccoli, lettuce, or carrots are good options.

Look for products made especially for people with diabetes instead of choosing low-sugar or low-calorie options.

It will be much more suitable for your body.

There is a variety of desserts made especially for those with diabetes. Cakes, candies, cookies, and many other products have adapted to the needs of those with this condition.

3. Eat more fruits: As the taste of fruits is sweet, you will feel that you are eating something very similar to what you want with the benefit that they contain vitamins, fiber, and minerals.

There are also fruits with lower sugar content that you may prefer: apples, avocado, berries, cherries, grapefruit, grapes, or kiwi are some of the most suitable options for your case.

Just remember...

Even when they are fruits, you must be attentive to the portions and their glycemic content. For example, some dehydrated options may contain high carbohydrates levels, which would be counterproductive for you.

4. Get a cheat day to indulge yourself: if you've followed your diet, you could pick a day in the week or month -depending on your doctor's instructions- to get some of your fave treats.

5. If you are going to eat a dessert, try to share: Sometimes, you will have the option of eating desserts. We recommend you share it with a friend or family member. That will be healthy for you, and you will be able to share something delicious with someone you love.

Just eat half of the chocolate or cookie, eat slower, and savor more of what you bought. If you eat more consciously, you will see how you can gradually control that interest in sweet foods.

6. Keep your fridge free of temptations: Try to eliminate as much as possible products that have high sugar content, desserts, or sweets in general. If necessary, ask for help from those who live with you so that you do not fall into temptation. Or if you live alone simply don’t buy those items!

7. Identify any situation that makes you fall into temptation: Ask yourself why do I have the urge for this at this time? Are you under stress, experiencing emotional issues, or simply bored? There is always a reason and trigger for why we do what we do. So if you can come to a moment of truth as to why you do what you do. It will more likely help you to not do it at all. You may be able to resist temptation.

As in the previous recommendation, ask for the help of your loved ones if needed. The idea is to achieve a healthy eating style, and if you are starting in this lifestyle, you will most likely require support from people close to you. That’s coaches do provide the extra support from your doctors visits or dietician visits to help you stay on track!

8. Be flexible: Although you have a condition that requires attention, the reality is that we are all human and do not perfectly fulfill the plan.

Do not get frustrated with that, give yourself some grace and move on!

The idea is that your body adapts slowly. But never restrict those delicious products that we know you like completely... I have only sought to reduce your intake over time.

Mind and Ego Traps

Mon, 17 Jan 2022 20:42:36 GMT

Are we ready to finally break the shackles of our conditioned mind and become transparent to the light of consciousness? Can we enter a state where we are highly awake and yet not thinking? Can we defy the compulsive and destructive thinking that’s being played in our head like old gramophone records?

Such a profound transformation is possible solely when we look and perceive reality outside ordinary sense perception. It’s time that you realize you're prey to none other than your own ego and mind.

You’re Not Using Your Mind; The Mind Is Using You.

So you’re telling me, there’s something wrong with our minds? That it’s kind of an enemy to me? Well, It’s an era of logic and rational thinking. Mind is great at untangling the mysteries out there and keeping everything in order.

Certainly, the mind is a superb tool when used wisely. A survival machine that gathers, stores, and utilizes information. However, when used wrongly, it becomes destructive and dangerous.

Obsessive thinking has become a disease, and it seems like everyone’s suffering from a never-ending downpour of obsessive thoughts. As we get overwhelmed by our ideas and feelings, we progressively lose our sense of self to the demons of our minds. That’s precisely why most people struggle to discover their inner realms and powers.

How Ego Destroys Your Own Self-worth?

Ego is our self-image of who we are. It’s is our perception of what is going on around us. Our upbringing, lifestyle, culture, and family history shape our egos. We perceive our thoughts, feelings, and ideas to be the ultimate truth.

When we fall victim to our egos, our identity becomes dependent on external events. As an outcome, our sense of self is constantly wavering. The first step that the ego takes is separating itself from everything else and creating a false sense of “I” vs. “Others.”

Your ego then constantly struggles for supremacy and self-realization to maintain its survival. When "others" are viewed as enemies, egoistic behavior leads to finding fault in others and a sense of self-righteous superiority. In short, our sense of being right depends on others being wrong .

Ego loves to complain! Dissect your ego, and you’ll find resistance living at its core. This resistance could be towards a person, a situation, an event, or a past experience. Complaining and resentment are thus ego’s two favorite companions.

Acknowledge that compulsive thinking is never a sign of intelligence. If anything, it’s your unconscious self trying to find meaning in all the wrong places. Identification with ego and mind hinders our journey towards self-advocacy and to creating the secure & healthy relationships that you deserve.

Awakening and Returning Moment

Alright, now I understand what you were trying to assert at the beginning. Indeed we should not let our mind and ego wander & dictate our self. But how can I stop this incessant stream of negative thoughts and emotions? Is there a way out?

You’re already on your way to awakening the moment you identify your potential dis-ease. Identification is your first step towards awakening . The beginning of liberation is to know that you’re not your mind. Rather than judging your thoughts, be the observer . Embrace your present moment. Your level of consciousness grows when you cultivate your inner state: your inner guidance system.

Simply put, Feeling one's inner body is the key to resolving all of life's tumultuous issues. As a remedy for mental and egoic snares, meditation puts us in touch with our spiritual selves and the natural world.

Taking part in HealthCoach4Women is a terrific way to improve your mental and physical well-being at the same time. Our medicine miracles have helped women free themselves from their false sense of self and achieve a higher state of consciousness.

Can the Mediterranean Diet Reduce Depression?

Mon, 17 Jan 2022 20:42:34 GMT

Women are nearly twice as likely as men to be diagnosed with chronic pain, inflammation, anxiety and depression than men. According to World Health Organization , Depressive disorders account for close to 41.9% of the disability from neuropsychiatric disorders among women compared to 29.3% among men. The high incidence of this problem is caused by many things; apart from genetics, culture, social-economic, other causes are poor eating habits. Currently, many people are aware of the importance of healthy food. The number of people following plant-based diets is increasing tremendously. In America, vegans increased by 500% , from nearly four million in 2014 to 19.6 million in 2017.

Plant-based diets are growing trends across Western countries. Although plant-based diets are often equated with vegetarian diets, they consist of different eating patterns. The term plant- based is focused on consuming foods primarily from plants (fruit, vegetables, nuts, oil, whole grains, and legumes) but can include small quantities of food of animal origin. A plant-based eater might substitute animal products for vegetable options without the permanent restriction of

animal foods. In addition, some researchers consider that the Mediterranean Diet is one of the healthiest diets in the world.

The Mediterranean diet is a way of eating based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. It is a healthy eating custom that emphasizes fruits, vegetables, olive oil consumption, and limited meat-eating. Numerous studies have shown that the Mediterranean diet can promote weight loss , reduce inflammation , and lower the odds of depression , anxiety, and psychological distress. For this reason, the Mediterranean diet is often recommended for those looking to improve their health and protect against chronic disease.

Exactly which foods belong to the Mediterranean diet is controversial, partly because there’s variation between countries. However, in 1993 the Harvard School of Public Health, Oldways Preservation and Exchange Trust, and the European Office of the World Health Organization introduced the Mediterranean Diet Pyramid as a guide to help familiarize people with the most common foods of the region. The pyramid emphasized certain foods based on the dietary traditions of Crete, Greece, and southern Italy during the mid-20th century, which displayed low rates of chronic disease and higher adult life expectancy.

The Mediterranean diet focuses on plant foods more than many other diets. As you can see, the base of the Mediterranean diet pyramid represents foods that you should eat every day and incorporate into every meal. Such as various vegetables, whole grains, olive oil, fruits, beans and other legumes, nuts, herbs, and spices. Meals may include a small portion of fish and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation. And don’t

forget to get some water as the primary daily beverage. A moderate intake of wine with meals about one glass a day is allowed because wine contains resveratrol , an antioxidant compound in the skin of grapes that can help restore hormone balance and fertility in women with polycystic ovary syndrome (PCOS).

Remember to involve regular physical activity through enjoyable activities, sharing meals with other people, and minimizing stress levels. Food and sharing meals with others are the oldest ways to connect and build relationships with friends and family. It also often allows for more mindful and even slower eating than eating alone.

Here is an example of a day Mediterranean diet meal plan:

Breakfast: one pan-fried egg with whole-wheat avocado toast and grilled tomatoes
Lunch: Caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
Dinner: a tuna salad with greens and olive oil, as well as a fruit salad

Plants, especially dietary fruits and vegetables, are a rich source of antioxidants, commonly phenolics, flavonoids, and proanthocyanidin, proven to reduce inflammation . A study found that Proanthocyanidins also inhibit pro-inflammatory cytokines, such as interleukin-6, tumour necrosis factor-α, and nitric oxide(11). Also, flavonoids, which are widespread in plants, are reported to have sedative, neuroprotective, and antidepressant effects through the antagonism of glutamatergic N-methyl-d-aspartate (NMDA) and GABA pathways.

Apart from being healthier, plant-based products may be suitable for a person with special needs. These chronic diseases revert by reducing animal food and increasing vegetable intake. Finally, protecting the planet means that plants, animals and humans are part of it, and a healthy world should be compatible with a healthier human being.

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To illustrate the difference, let's take a look at some comparisons:

Final thoughts

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