Get the Body You Desire With These Nutritional Tips

Yes, the temperatures are cold and the snow is starting to fall, but that makes it the perfect time to begin working on your physical fitness. It is during this time of year that people start setting goals and making resolutions for the new year and weight loss is often at the top of the list. They work hard over the next few months trying to adopt healthy lifestyle habits to get in shape and improve their health.

While a good workout routine is essential to getting the body you want, that’s not all that needs to be taken into consideration. If you’re going to fit into those cheeky swim bottoms, bridesmaid dress, or look good in short shorts in the summer you’ll also need to be mindful of what you eat. Below are some tips on how you can change your diet and work your way to a healthier and slimmer you. 

Cook at Home

One of the first bits of advice is to stop eating out for a while. Many restaurants use processed foods and ingredients (like sugar and salt) that aren’t kind to the waistline. Cooking from home allows you to control the types of foods you’re eating, the ingredients used, and how it is prepared. If you’re new to cooking, there are lots of easy recipes online you can try. To help with portion, nutritional value, and ease of cooking, you can also invest in meal-kit services.

Consume More Vegetables

Though lean cuts of meat can be a great source of protein, studies have shown that people who consume less meat essentially consume less saturated fat, which can lower the risk of developing heart disease and cancer. You don’t have to cut out meat altogether if you don’t want to, but eating less of it can definitely help you to slim down and look your best. Start incorporating more veggies into your diet with each meal. You can add veggies to a smoothie for breakfast, indulge in salads for lunch, and prepare green leafy veggies like spinach and kale as a side dish for dinner. 

Mind Your Portions

Too much of any kind of food can cause you to pack on the pounds. If you want to slim down in time for warmer weather, it’s going to be necessary that you pay attention to the portions. Your meat and starchy sides should be smaller while you can pile up a bit more on veggies. As weighing everything you eat could become a tedious job there are ways to manage your portions without the hassle. You can use portion control utensils or plates which will make measuring a lot easier. 

Steer Clear of Sugar

Sugar is one of the most addictive ingredients found in food. Not only is sugar addictive, but it’s packed with nothing more than calories. Increased consumption of sugar also increases your chances of becoming obese and developing serious conditions like diabetes, high blood pressure, and more. Though it may be a challenge at first, it is ideal that you cut out the refined sugar. Instead, you can switch to consuming things made of all-natural juices like fruit juice (fresh squeezed, no sugar added). There are also other sweetener options like raw honey, agave, or stevia. 

Consume More Whole Grains

Refined grains like white bread, rice, and pasta, are processed. During this process, the grain’s outer coat is stripped reducing its nutritional value. They also break down into the body as sugar, which explained above, can lead to weight gain, heart disease, or worse. Whole grains, on the other hand, are packed with key vitamins and nutrients needed to improve your overall health. They are also good for proper digestion and naturally suppressing your appetite (meaning when you eat them, you feel fuller longer). There are lots of whole-grain bread you can try along with pasta and rice to continue eating some of your favorite dishes. 

If you’re hoping to look great for the summer,  you have to do more than just head to the gym. Evaluating and making changes to your diet such as those discussed above will essentially help you to feel and look better from the inside out.

Thyroid Cancer: How to Cope With the Diagnosis

Learning that you have any type of cancer is daunting and can throw you into a doom spiral. Even though you’ve already been to your doctor and set up an alternative treatment for thyroid cancer, the feelings of desolation are still there. That’s why, in this blog, you’ll find a few tips to help you cope with your thyroid cancer diagnosis, so you can come away strong and keep on fighting your way along the road to recovery. 

Get to Know All the Facts About Your Diagnosis 

Once you have your diagnosis, you should do everything you can to ensure you have all the facts about it. From the type of cancer you have to what stage you’re in, and from what your treatment options might be to the side effects of those treatments, you need to do your research to find out everything you can. Not only will this help you plan for your treatment, knowing everything you can about it will settle your mind a little, as well as the minds of your loved ones, who will be going through this with you. 

Always Keep the Lines of Communication Open

Talking to your loved ones about your thyroid cancer diagnosis might be one of the hardest things you have to do, but you need to be sure to keep the lines of communication open throughout your treatment. It’s easy to feel isolated if your loved ones are trying to shield you from bad news because you have cancer. Stress to them that it’s important for you all to talk openly and freely about everything in your lives. 

Keep Living a Healthy Lifestyle 

From eating healthy foods that make you happy to getting out and exercising when you can, your treatments will go a lot better if you maintain your healthy lifestyle. Recent data has shown that those who eat right, exercise daily, and get enough rest do much better with cancer treatments, whichever route they choose to go. 

Prepare for the Financial Implications of Your Diagnosis

Many burdens that you didn’t expect can result from a cancer diagnosis. You may have to take time away from your job and you will have to consider the cost of treatments, medications, medical devices, travel to and from the treatment center, and even parking garage fees into your future budget.

This is something you will want to sit down and consult with your family about as well. There are also many resources that will help you during this time if you qualify. Talk to your doctor and local treatment center to find out what those resources are. 

Talk to Other People Who Are Battling Cancer 

It’s common to feel as if the people in your life, though they mean well, don’t understand what you’re going through. That’s why it’s important to join a support group and talk to other people with your type of cancer. Only someone who is where you are or has been there and gotten through it can truly understand and talk to you about the issue you’re facing. Reach out to your local community or even look online for support groups. They will be there whenever you need them.

Develop Your Own Way of Coping 

Just as the treatment for each person’s cancer is individualized, so is each person’s way of coping. You have to do what works best for you, whether it’s mediation, being with friends and family, or long walks after dinner. If you find that you’re having problems battling your depression, please talk to someone and get help with coping. 

These are just a few of the top ways you can cope with being given a cancer diagnosis. Remember, family and friends are your best line of defense against cancer. They can help you cope like no one else can. 

Healthy Living: Ways to Improve Your Overall Health

If you are among the majority of the population in the United States, you have good days and bad days. And, while you may get an occasional cold or have a few aches from time to time, for the most part, you are in control of your overall health and wellness. Listed below are a few ways to improve your health, starting today. 

Your Diet Matters 

Who doesn’t enjoy a large slice of their favorite pizza or that homemade strudel dripping with the white icing? On occasion, there’s nothing wrong with indulging in the foods and sweet treats that delight you. However, as a regular practice, they will do more than simply pack on the pounds. On the inside, your body is having a difficult time breaking down the extra fat and sugar you ingest and, over time, both scenarios are highly unhealthy. 

Too much fat can lead to serious illnesses such as heart disease. Too much sugar can put you at risk for diabetes. The good news is that you can change your diet now. The first thing you need to do is to reduce both your fat and your sugar consumption. Replace it with lean meats, lots of fresh fruits and vegetables, fish, nuts, and whole grains. If your schedule is hectic and you opt for a Danish each morning on the fly, try making a healthy smoothie from smoothie powder and your choice of fruits. 

Exercising Isn’t an Option 

Many people still don’t understand that you need to exercise several times a week in order to maintain healthy ligaments and muscles. Not only does exercise give you a flattering figure, it also keeps your internal organs functioning properly and improves focus and memory. People who exercise feel better, too. When you work out, your body produces endorphins–a chemical that makes you forget about your troubles, even if only for a short while. 

Best of all, there are so many different forms of exercise that you can do. If you want, you can join a gym and have access to their equipment. Or, if you prefer, you can sign up for a spin class or swimming classes at your local YMCA. If you have a bicycle, put it to use and take a long-distance ride. If you love to run, set out on a 2 to 3 mile run a few times each week. 

Mental Health 

Your mental health is just as important as your physical health. If you feel down in the dumps, find ways to feel better. You can take up a hobby. By doing something that you enjoy, you’ll put yourself in a relaxed and happy state of mind. If you always feel stressed or anxious, collect your thoughts and try to figure out where they come from. If it’s your job that is causing you stress, consider looking for a new one. If it’s your home life, try to find ways to improve it. 

Extinguish Bad Habits 

Most people have a few bad habits. However, if your bad habits are affecting your quality of life, it’s time to end them. Having a few drinks here and there at family gatherings is acceptable. However, if you have a few drinks each night to unwind, it’s an addiction that can lead to serious health issues. The same applies if you are a smoker. Even if you only have a couple of cigarettes daily, you are still at risk for a serious and possibly life-threatening illness. Luckily, if you can’t stop on your own there are resources available to you. 

Take Time to Pamper You 

There’s nothing wrong with catering to your needs once a week. In fact, it will make you a better person to your family and friends. When you spend all of your time caring for others, you will eventually start to resent that they are having all of the fun, while you’re working day and night just to keep up with their demands. Take a few hours each week to do something for you. 

You have but one life to live. Take charge of your life and turn things around. You’ll notice that you’ll start to feel a little better with each passing day.

3 Easy Steps to Get in Shape

The biggest barrier to improving your appearance—building muscle, burning fat, and looking leaner and fitter—is your own mind. Entrenched habits and busy lifestyles get in the way of transforming your body. Still, people do manage to change their bodies, sometimes dramatically, and often to such an extent that people who haven’t seen them in a while don’t even recognize them. So, how do you get fitter and healthier? How do you feel happier about your appearance?

Get Inspired

Imagine what it would be like to get into shape. How would you look? How would you feel? Begin dreaming. Once you capture that image of your ideal physical appearance, then commit it to paper. In other words, write down your goals. Writing down a dream makes it a goal. Adding steps to the goal makes it a plan. And acting on your plan makes it a reality.

Plan Your Meals

Once you’re inspired, you’ll be ready for the next step  — going on a diet. The fastest way to get in shape is to make far better food choices. You can either follow a healthy diet plan that you read about in a book or on the Internet or you can do some basic research on nutritious foods and design your own diet. 

Dieting can be confusing. It’s not because there’s a lack of information about nutrition or how to plan a meal, but because there’s too much information, an overwhelming amount. Worse still, many diets declare that they are the solution–the one and only valid solution. According to the most popular diet fads, everyone else has it wrong. If you can’t get past the information overload and emotional overwhelm, then make an appointment with a certified nutritionist and get guidance on how to plan your meals to hit your target goal weight.

While it’s tempting to simply dismiss meal planning and jump straight to figuring out the best exercises to get in shape, this is the wrong approach. If you don’t plan your meals, you’ll either end up not getting the right nutrients or eating the wrong amount of calories for your body size; eating too many or too few. So, before moving on to deciding on your exercise program, take the time to perfect your meal planning. 

Choose Your Exercise Routine

Once you’ve settled on healthy habits in the kitchen, your next step is to maintain healthy habits outside the kitchen. This isn’t just about avoiding snacking, stress management, or getting enough sleep at night. While that’s a part of it, of course, the healthiest thing you can do outside the kitchen is to exercise regularly.

Joining a gym is a good way to start a regular exercise routine. There are all sorts of gyms you could join depending on your preferences: gyms with exercise machines, gyms with swimming pools, gyms with kickboxing classes. The most important thing about exercise is to find something that you enjoy.

If you decide to pick a sport as a way to get fit, you should still choose an exercise routine, too.  Usually, a sport alone will not give you all-around fitness… Michael Phelps, for example, got most of his exercise from swimming, but he also balanced it out with some weight training to ensure total fitness. 

The most interesting thing about getting into shape is that it’s not easy to do.  On the surface, it’s fairly straightforward: improve what you eat and how you exercise. What’s more, there’s plenty of information about diet and exercise routines. But your mind gets in the way. So, getting into shape doesn’t start with your body; it starts with your mind. You won’t get far if you don’t develop the right mindset. 

How Can You Lower Your Risk of a Stroke?

A stroke occurs when blood flow to part of your brain is cut off, usually by a clot or, sometimes, a hemorrhage. Signs of stroke include sudden headaches, weakness and numbness, trouble seeing, walking or talking, confusion, dizziness and slurred speech. 

Strokes are serious business, affecting nearly 800,000 Americans each year. Unfortunately, for 140,000 Americans annually, strokes are fatal.

While strokes can be attributed to age and genetics, experts say that 80% of strokes can be prevented. Here are several key steps you can take to reduce your risk of stroke.

1. Get Your Blood Pressure Under Control

High blood pressure is the primary cause of strokes, causing more than 50% of them. 

High blood pressure can make you around 5 times as likely to have a stroke for two reasons: 

  1. High blood pressure allows fat and cholesterol to build up in the arteries, which can eventually become an obstacle to your brain’s blood supply.
  2. High blood pressure makes arteries less strong, increasing the risk they could burst and cause a hemorrhagic stroke. 

Together with your doctor, you can help return your high blood pressure to normal. Your physician will likely recommend lifestyle changes and may prescribe medication to help. 

2. Change Your Lifestyle

Being too overweight, drinking a lot, and smoking—even a little—can put you at risk for stroke. 

Research suggests drinking in moderation, or not drinking at all, to reduce stroke risk. Moderation, of course, means one drink a day, ideally red wine.

Being obese also increases the risk of stroke. Talk to your physician about what you need to do to get to an ideal weight that works for you. Exercise is key, so finding a way to get moving that you actually love can turn this chore into a pleasure. 

If you smoke, think about quitting. Smoking can thicken blood and increase plaque in arteries, both of which increase the risk of stroke. 

3.   Keep Diabetes in Check

High blood sugar can damage blood vessels, increasing the risk of blood clots that can cause stroke. 

Diabetes quadruples the likelihood of stroke, so properly managing diabetes (whether type 1 or type 2) is key to keeping this risk in check. To do this, make sure you’re carefully following any instructions your doctor has given you. That means that a healthy diet, plenty of exercise and appropriate blood glucose monitoring are key. 

Of course, there’s so much more to preventing stroke than just these three tips. You’ll also want to treat atrial fibrillation, address high cholesterol and keep an eye out for new therapies that might help keep your risk of stroke down. For example, there is research indicating that certain klotho proteins might be able to help prevent stroke, although such a treatment is still in development. 

In the meantime, talk to your doctor about your family history of stroke and learn what else you can do to reduce your risk.
–  https://www.webmd.com/stroke/guide/understanding-stroke-prevention#1–  https://www.webmd.com/stroke/guide/understanding-stroke-prevention#1–  https://www.health.harvard.edu/womens-health/8-things-you-can-do-to-prevent-a-stroke–  https://www.health.harvard.edu/heart-health/how-to-lower-your-stroke-risk– https://www.health.harvard.edu/heart-health/how-to-lower-your-stroke-risk

Post Surgery Nutrition Tips For Breast Implant Patients

After going under the knife, your body will have special nutritional needs to recover from the trauma of the surgery.  Your body will need fuel to fight off any infections, repair your damaged cells, and heal any incision sites present.  

The foods you put into your body will have a strong impact on the quality of your recovery.  Treat your body right for the best results. Here is a brief look at some post surgery nutrition tips for those who have just undergone breast implant surgery.  

Some things you can do pre-op 

A couple of weeks before you go in for your breast implant surgery, there are a few things you can do to prepare your body for the shock.  If you’re doing a prepectoral implant surgery, your recovery process will be a bit more difficult.  

Two weeks before you are scheduled for surgery, you need to abstain from taking aspirin, herbal meds, diet pills, and anything else which may interfere with your blood’s ability to properly clot.  A few days before your surgery, you should refrain from drinking any alcohol for the same purpose.  

Do make sure you continue taking a regular multivitamin, and add an extra dose of Vitamin C two weeks before you go in for your augmentation.  Set your body up to heal with ease by treating it with care before your surgery.  

Supplements that promote healing after surgery

You can add supplements to your diet before your surgery to promote healing in the body.  Protein powder and amino acids will help to promote tissue regeneration and help your body heal faster.  

Taking fish oil supplements or eating foods rich in omega-3s will also be conducive to healing.  Get plenty of sleep. Follow a strict health regimen, and you’ll be up and at ‘em in no time.  

Fresh fruits and veggies

Fresh fruits and leafy green veggies provide your body with vital vitamins and minerals.  You want your body to have no trouble performing its autonomic duties, and a healthy installment of fruits and veggies will get you heading in the right direction.  

Try to stay away from caffeine

You should stay away from caffeine for at least a couple of weeks after your breast augmentation surgery.  Excessive caffeine intake can cause your body to dehydrate.  

Dehydration will cause you to heal slower.  Drinking too much caffeine can also result in constipation, and the combination of dehydration and pain meds is a perfect formula for trouble.  

Drink plenty of water post-op

Drink water to avoid dehydration once you are in recovery.  Even if you aren’t going under the knife, your body needs water daily to continue functioning.  Drink lots of water post-op to avoid trouble with constipation and slowed healing.

You Are What You Eat Is Your Food Causing Your Anxiety

Everyone has heard that saying, “you are what you eat,” right? And we all know that eating healthier makes you healthier too. But did you know that the food you eat have a big influence on both your physical and mental health? Of course, you may think you already know the things to avoid if you have anxiety, but you may not know all them. Some of them are obvious but others are not so well known. So, here are some things to avoid to help you ease your anxiety.

Caffeine

Well, this is one of the obvious ones. Even though you may think you will be more stressed out if you don’t have that morning cup of coffee, the fact is; caffeine is a stimulant. And stimulants cause symptoms of anxiety. It makes you nervous, shaky, jittery, and increases your heart rate and blood pressure. If you need something hot in a cup in the morning, try a warm cup of herbal tea.

Alcohol

Although some doctors are saying that one glass of wine can relax you, many of us do not know how to stop at one. Especially if we are dealing with anxiety or whatever is causing the anxiety. Alcohol may make you feel good for a little while, but the affects it causes on your body will end up backfiring when it wears off. Make a smoothie or a bubbly fruit drink instead.

Fast Foods

It may be easier to stop at the drive-thru and grab a burger and fries for dinner, but it is definitely not better for you. All that fat and grease are terrible for your body and the unhealthy cooking practices are going to add to your anxiety. Not to mention the weight you can gain that will stress you out even more. If you really have to hit the drive-thru, choose a salad or yogurt parfait.

Sugar

There is sugar in just about everything nowadays. And studies show that sugar is capable of changing your body to make anxiety worse. Sugar also causes inflammation, which can aggravate anxiety symptoms. Not to mention that sugar crash you have after it wears off. You just don’t need that in your life. Try an apple or some watermelon instead.

Gluten

Really? Yes, gluten is a wheat, rye, or barley protein that can trigger anxiety symptoms. Many people are allergic to gluten and do not even know it. If you are eating a lot of grains because you heard they are healthy and you are having more anxiety issues, you may want to get checked for Celiac disease, which is an allergy to gluten. There are alternatives to gluten and many gluten-free items on the market now.

Talk to Someone

No matter what you eat, it can affect you badly if you eat too much of it so make sure your diet is balanced. Eat a variety of things from lean meat to fruits and vegetables. If your anxiety is getting difficult to deal with on your own, or you have concerns, consider talking to a professional at BetterHelp.com. You do not need an appointment — in fact, you don’t even have to leave your home.

5 Ways Alcohol Affects Nutrition

Alcohol hasn’t really had a positive relationship with nutrition in the past, and there are several reasons for the association.  Even a small amount of alcohol will have an effect on your physical well being. 

In terms of nutrition, being wise about what you put into your body can really make a difference in your overall quality of life.  Here are a few informative tips about how nutrition and alcohol collide. Consider your average intake and how you might work to refine your regimen.  

Alcohol gives you the munchies

If you go out to a restaurant for dinner, it’s common to have a couple of drinks with your food.  However, it’s also common to enjoy high fat foods while you’re drinking.  The mixture of a high fat dinner and several drinks will effectively overwork your body.  

The high carb content in alcohol mixed with the high fat and other empty calories does not serve your body in a positive manner.  Try eating a light dinner with just one light drink, and the harsh physical side effects of flooding your body with excess calories will be avoided.   

It’s easy to go overboard with booze

Alcohol abuse is an easy pattern to adopt.  Drinking booze makes you happy. It makes you feel bold and comfortable, and it’s not hard to go a little overboard when you’re having so much fun.  

Alcoholism is a terrible disease to battle, and the fallout of the addiction is ugly.  Even after just a few drinks at dinner, you could get a DUI while driving home. Facing a DUI charge can have some very serious consequences on your life.  

Drinking too much causes malnutrition

Drinking a lot of alcohol triggers your body to think that you’ve taken in all the calories you need, and the desire for nutritional things like protein, vitamins, and minerals is stifled.  

When you don’t eat right while living a lifestyle of drinking on a regular basis, you can cause your gastrointestinal tract to be damaged and inflamed. When the lining of your gut is irritated, your body is not as efficient at nutritional absorption. 

Alcohol places extra strain on the heart 

Drinking causes your blood pressure to rise almost instantly.  Alcohol can also cause your body to suffer from the effects of high triglycerides, and a raised triglyceride level puts you in danger of developing heart disease. 

Your drive to succeed could be stifled 

Nutrition is about a daily culture of physical health, and it takes a focused mind to maintain.  Drinking on a regular basis can leave you devoid of the drive to get things done. It’s not easy to juggle the connection to nutrition while simultaneously nursing a drinking habit. 

Easy Ways to Make Children’s Lunch Box Healthier

Worried About Your Kids’ Nutrition? Easy Ways to Make Children’s Lunch Box Healthier

Toddlers, young school goers hardly like to eat homemade healthy foods. This thing makes every parent around the world anxious about their kid’s health and growth. During the growing up stages proper food habit is extremely important. Convincing kids to eat granules, fresh fruits and vegetables is the toughest task every parent goes through. Healthy, nutrition-packed foods are highly needed for strong immunity and cell growth. On the contrary, excessive consuming fast foods, packed foods are the reasons for multiple health issues in the future. But, kids never listen to such things rather; whine to have their desirable food items whenever they want, especially in the lunch box.

Now you can make the lunch box absolutely finger-licking fun for your children. Making the delicious dishes your children’s love is no more a hectic job. Nowadays, fast food purchasing from reputed food counters like KFC, Subway, and McDonald’s, and so on is more convenient to make kids’ lunchbox appetizing and interesting. Among all, Subway is getting much popularity, as the retail food counter sells authentic and absolutely fresh and healthier delicacies what you can easily buy using MySubway Card.

Know first the reasons behind half-done lunch box

You should ask your children multiple times to know what they love more to carry in a lunch box. They spend a long day at school, studying, playing and doing multiple activities. The proper nutritional value you should add in the lunch box to keep them fit and active for hours. The scenario of not finishing the complete lunch is quite common, which makes the mothers angry eventually. First of all, try to know the reasons of unfinished lunch. Here some of the points are shared briefly:

  • Usually, kids do not want to finish foods just because of boring decoration. Yes, when the garnishing is wrong, losing the appetite is natural.
  • Coldness is another reason. As the lunch box you pack early in the morning, the foods naturally get cold, sticky, and lose the crispiness.
  • Sometimes, kids do not have a mood to eat foods due to uneasiness, stomach-ache, or other health-related issues as they lost taste.

Tips on fulfilling your kids’ tummy with favourite lunch requirements

 

Now feed your young one mouth-watering lunch, which gives you full satisfaction as well. Children nowadays love zesty, spicy, and crispy dishes like a burger, tacos, sandwiches, noodles and all. MySubwayCard you can use and purchase instantly such fast food items that fill up their stomach for the long run. These kinds of readymade items you should purchase only from leading fast food selling brands which keeps the pure quality intact. This way, you can make your kids happy by giving healthy and fresh instant foods at lunch.

  • You can make a lunch box look interesting with more than one type of food options. Yes, colorful boiled veggies sprinkle on top of the simple bread-butter toast and boiled egg.
  • Try to add colorful fruit slices which make the lunch box refreshing to look at. It will definitely enhance the appetite, and your kids will love to finish the lunch enjoying sweet and sour fruits alongside the main course.
  • Cook pasta or noodles with multiple vegetables, and add sauce to make the look delightful. Slice the pizzas interestingly using smart hacks and let your children enjoy the lunch with other kids.

It is hard to find toddlers who do not love eating pastries and chocolates. Add some homemade sweets on the lunch box like fudges, pastries, and brownies. Also, do not forget to add Choco chips or gummy bears or other candies once in a while.

Eating Habits That Keep Your Teeth Happy and Healthy

As children, we tend not to worry about our teeth all that much. We automatically assume that they’ll take care of themselves. The most we ever think about our teeth is if our parents make us get braces, something we often only come to fully appreciate later in life. However, as adults, teeth are a whole different cup of tea. We have to deal with cavities. We have to deal with toothaches. We have to worry about clenching our teeth at night so that our molars end up getting ground down.