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A Few Foods For Brain Health

1/23/2019

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​Your brain is perhaps the most delicate organ in your body and possibly the most important. 
There is evidence to suggest that the vitamins, phytonutrients, and anti-oxidants not only help in day to day functioning of the brain but help in future brain development, blocking those processes that lead to various kinds of dementia.   
It is important to identify which foods contain these nutrients so you can power up your brain on a daily basis. 

Some of the foods you can eat that contain nutrients you need for better brain health include the following:

Blueberries 
Blueberries are perhaps one of the best foods you can eat for better brain health. They contain anti-oxidants that keep the brain from suffering the negative effects of oxidative stress and reduce the incidence of diseases like dementia or Alzheimer’s disease. Blueberries improve motor skills and learning capacity and can be eaten fresh, freeze-dried, or frozen. The recommended amount of blueberries to eat each day is about one cup.
Also, strawberries, and acai berries are believed to slow age-related cognitive decline as they preserve the brain’s natural “housekeeper” mechanism that also helps eliminate toxic proteins that play a key role in age-related memory loss.
 
Wild Salmon
Salmon and other deep-water fish have loads of omega-3 essential fatty acids necessary for brain health. Salmon is easy to come by at any supermarket and can be cooked in a variety of ways. The omega-3 fatty acids have anti-inflammatory substances that protect the brain from inflammation that ultimately leads to dementia. For variety, you can also get your omega-3 fatty acids by eating herring or sardines. Try a 4-ounce serving eaten at least 2-3 times weekly.

Nuts and Seeds
Nuts and seeds are high in vitamin E, which leads to a reduction of age-related cognitive decline. Just 1 ounce of sunflower seeds contains 30% of your recommended daily intake.
The benefit of vitamin E for brain health is far more from food than supplements.
Good nuts and seeds to eat include an ounce a day of various food items, including flax seed, walnuts, Brazil nuts, hazelnuts, almonds, filberts, peanuts, cashews, sesame seeds, or sunflower seeds. You can also get your vitamin E in tahini, almond butter, or peanut butter. Be aware of the high salt content of many nuts and buy unsalted nuts if you can.
 
Dark Leafy Greens
Kale, collard greens, spinach, and broccoli are also great sources of vitamin E, and just 1/2 cup of cooked spinach provides 25% of your daily intake requirements.
Dark greens also have folate, which is believed to lower levels of an amino acid called homocysteine in the blood, which plays a key role in the death of nerve cells in the brain.

Avocado
Avocados are excellent for brain health. It is high in monounsaturated fat, which improves blood flow to the brain. They also lower your blood pressure. High blood pressure is a risk factor for age-related cognitive decline. Because avocados are not low calorie, eat just a fourth or half of an avocado to a single daily meal. 

Whole Grains
 This includes foods such as brown rice, oatmeal, and whole-grain breads. They lower the risk of heart disease and improve the blood flow to the brain. Wheat germ is also good for you because it contains omega-3 fatty acids and vitamin E. 
 
Beans
Beans are good because they regulate blood glucose levels. The brain uses glucose for fuel and requires a steady state of blood sugar—not the peaks and valleys of some foods. Just about any bean will regulate blood sugar levels but lentils and black beans are considered some of the best. 
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Pomegranate
Pomegranates are high in anti-oxidants, which help fight oxygen free radicals in the brain. The brain is very sensitive to oxygen free radicals and needs the anti-oxidant properties of foods like pomegranate juice in order to prevent cellular damage. If you can’t find pomegranates, citrus fruits will also do. For better brain health, drink 2 ounces of pomegranate juice diluted with seltzer water or spring water.

Fresh Brewed Tea
Tea contains caffeine, which is actually good for the brain when taken in moderate doses. Caffeine can improve focus, mood, and memory. Tea is also high in anti-oxidants, particularly catechins, which maximize blood flow to the brain. The best tea to drink is freshly brewed tea from fresh leaves. 

Dark Chocolate
Dark chocolate is rich in anti-oxidants and contains caffeine, which can improve concentration and focus. Caffeine also improves endorphin production, which maximizes mood.
All it takes is a half to one ounce of dark chocolate per day for maximum benefit, moderation is key since chocolate is not a low calorie food.
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5 Simple Habits To Improve Your Life

1/14/2019

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You probably have some bad habits. There are those habitual behaviors which are also extremely positive in nature. Accordingly, there are probably some areas in your life where you would like to see better results. Since so much of human behavior is habitual, it makes sense to establish as many good habits in your life as possible.
Here are 5 simple habits which can lead to improvements and achievement in several areas of your life.
 

Start Your Day Early
 
Significant research shows the benefits of rising early. Your brain and body become healthier and stronger, goal achievement and productivity are enhanced, and career success is more likely. Get to bed earlier, get plenty of rest, and start your day earlier for better life results, both physical and mental.
 
Drink More Water
 
While the old "8 glasses of 8 ounces of water" tradition has not been proven beneficial, one thing is certain. Many people these days do not get enough water into their bodies. This means eating more water-filled food, and drinking water throughout the day. Just listen to your body. When you are thirsty you are already dehydrated, drink some water.
 
Establish an Exercise Routine, and Stick to It
 
Exercising just 3 days a week, for 20 to 30 minutes, can have life-changing results. Exercise has been linked to mental and physical health and well-being. If this means simply taking a walk or a jog, get up and get moving, and do it regularly.
 
Start Cooking Your Own Meals
 
There is research that shows how fit you are mentally and physically is directly related to the types of food you eat. This means less restaurant and "to go" foods, and preparing healthier meals at home. Since a large amount of your health and well-being is tied to nutrition, start cooking more of your own meals, and eat out less often.
 
Establish Keystone Habits
 
Some habits can have a much greater impact than others. They seem innocent enough, but can lead to powerful transformations in ways you may not realize. Making your bed each morning doesn't seem like much of a big deal. However, research shows this simple behavior gets your entire day started in a more productive manner. The same thing happens when you establish exercise, good nutrition or any other simple, daily action as a habit that becomes the key to better health and bigger achievements. 
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​Diet And Autoimmune Diseases

1/9/2019

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There are many people with autoimmune disease who wonder if there is something about their diet that can help control their conditions. Autoimmune disease is the second most common cause of chronic disease in adults. This means that about 5% of Americans have been diagnosed with an autoimmune disease.



Inflammation And Autoimmune Disease
Autoimmune disease is all about inflammation. The body has an immune system that normally directs itself toward dangerous pathogens that affect the body. In autoimmune diseases, the immune system becomes confused and makes antibodies against the body’s own tissues. There are hundreds of autoimmune diseases that each have antibodies directed at different tissues of the body.
Chronic inflammation is present in many people who have autoimmune diseases and may play a role it its development. It's not known which comes first, the autoimmune disease or the inflammation.To complicate matters, you can have inflammation and not have autoimmune diseases and can have autoimmune diseases without a lot of inflammation. 

Treatment Strategies
There is a lack of available research regarding the treatment of autoimmune diseases. Each is treated a little bit differently using drug therapy and lifestyle modification. The management of autoimmune diseases through nutrition usually places and emphasis on controlling inflammation and pain, which slows the disease progression and helps the immune system function better. There are certain foods and nutrients that seem to be beneficial in managing the diseases.
For example, there seems to be a relationship between vitamin D levels and the development of autoimmune diseases. Those who lack vitamin D have a greater than average risk of getting various autoimmune diseases, such as multiple sclerosis. Those who live in normal climates have a greater risk of getting type I diabetes and multiple sclerosis, both autoimmune diseases, than those who live near the equator. 
The most natural way to get vitamin D is through sunshine, which can be hard to do in northern climates in the middle of the winter.
There are vitamin D receptors found in many cells of the body, including the islet cells inside the pancreas, cells inside the colon, and human lymphocytes. It may be that vitamin D keeps the immune system healthy by inhibiting the growth and division of T cells in the immune system, decreasing the amount of pro-inflammatory cytokines. 

The Gut Flora And Autoimmunity
Another area of research is on balancing the gut flora in order to prevent inflammation. When the gut flora are out of balance, this creates a leaky gut that allows larger particles of food to enter the bloodstream. The body recognizes these as foreign antigens and the immune system is activated. Whenever the immune system is hyper-activated, autoimmune diseases can occur. 
You can keep your gut flora healthy by eating foods that are high in probiotics.
This Includes Eating Yogurt And Other Fermented Products, Such As:
  • Kefir
  • Dark chocolate
  • Sauerkraut and other cultured vegetables
  • Miso soup
  • Kombucha
  • Tempeh
Eating foods like these can replace bad bacteria in your gut with good bacteria, therefore reducing inflammation. 

The Diet In Celiac Disease
People with celiac disease have an autoimmune condition that makes them intolerant to gluten. Gluten is found in many types of grains, including wheat grains, oat grains, barley, and rye. As long as the person with this gluten intolerance stays away from foods containing these grains, they don’t have inflammation and they aren’t sick.
Gluten-free diets also seem to play a positive role in other autoimmune diseases, such as lupus, rheumatoid arthritis, and multiple sclerosis. There is no proof that avoiding gluten helps all autoimmune diseases but it is known that many people with autoimmune diseases also have gluten sensitivity.
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Eating To Reduce Inflammation
One way of reducing inflammation is to have a diet high in antioxidants. Antioxidants seem to limit the amount of inflammation in the body. You can get antioxidants in your diet by eating foods containing them, which are primarily dark, rich-colored fruits and vegetables, such as blueberries, strawberries, cranberries, beans,  apples, dark leafy greens, and artichokes.   
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How Positivity Can Change Your Life

1/2/2019

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​Do you know what happy, successful people think about every day? It’s simple. They think about what they want and how they can get it. Positivity can change your life.
When you spend your time thinking and talking about what you want from life and how you can achieve it, you will feel happier and more in control. When you think about happy things, your brain releases endorphins, which give you a feeling of well-being. It doesn’t take long to develop a positive attitude.
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The Importance of Optimism
Psychological tests have shown that happy people have a specific quality that enables them to live a better life. That quality, of course, is optimism. If you’re groaning at the thought of such positivity, because you worry that you can’t become an optimist, then stop right now. Optimism can be learned. It’s all about cause and effect. If you change your way of thinking and align it with optimists, you will start to feel happier and see results.

The Happy Find The Good In The World
There are two distinct ways that optimists deal with the world, which sets them apart from the rest:
  • First, they remain focused on what they want, looking for ways to achieve it. They set clear goals and remain confident they will achieve them.
  • Second, in every difficult situation an optimist will look for the good. When something goes wrong, they determine what lesson or knowledge can be drawn from the situation.
If you look for the good in someone or something then you will always find it, and in the looking, you will find yourself more cheerful.

The Power Of Positive Thinking 
Optimists seek the lesson in every obstacle. They don’t get upset and look at where they can lay blame. They control their emotions and look at things logically.
Positive thinking has several benefits to your life.

Motivation: Willpower and motivation come from a strong mind. Negative thoughts lead to negative actions. When you replace pessimism with optimism, you will reshape your outlook.

Strong Relationships: Happiness attracts happiness, thus happy people attract people who are happy. If you surround yourself with negativity, you will only attract negativity. Positivity breeds trust, which builds strong relationships. Without trust, relationships cannot survive. We are hardwired to seek trust.

Confidence: Negativity spreads and can impact other attributes, such as self-esteem and confidence. The key to leading a happy life is loving yourself. Optimists laugh louder, love harder, and walk taller. They glow.

Strong Mind & Body: Negative thoughts are draining and can have a severe impact on your mental health. They can leave you struggling to get up in the morning and inhibit your ability to sleep. Fatigue leads to weakness, sadness, and a lack of motivation. Therefore, negativity takes a toll on your whole body.
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Choose Happiness
You can make the choice today to see the glass as half full instead of half empty. Look at your blessings rather than noting every shortcoming. Look at the best in everyone around you, because in truth, the majority of people are honest and good. Look for the good in their actions and in their words, and resolve to be of good cheer.
It’s easy to be upbeat when everything in your life is going well. However, it’s even more important to do so when everything is going against you or is falling apart. You can still draw from your inner strength and look on the bright side of life; it will pay off in spades.
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8 Foods for Your Skin

12/26/2018

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In the same way a healthy diet helps prevent heart disease and obesity, it can also improve overall skin health. What you eat reflects directly on your skin. The best way to achieve optimal skin health is to improve your diet.
These 8 foods are high in anti-oxidant properties that help fight against free radicals caused by the environment which will then lead to smooth, soft, and glowing skin.





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Here are 8 foods you should be eating for optimal skin health unless you discover a sensitivity to them:

Avocados
Avocados are full of healthy fats, vitamins, and antioxidants that work to produce healthy skin. Antioxidants such as Vitamin C and E help fight against damaging free radicals. Oleic acid found in avocados also stimulate the growth of collagen and elastin fibers that are responsible for the strength and elasticity of your skin.

Broccoli
Vitamins A, C, and K found in broccoli help promote collagen production and can even help improve dark circles under the eyes. Broccoli also contains an antioxidant called glucoraphanin that gets converted into sulforaphane. Sulforaphane is an anti-carcinogen and antibacterial compound that aids in skin repair that gives your complexion a natural glow. 

Citrus Fruits
Citrus fruit is high in Vitamin C which helps regenerate collagen keeping your skin looking young. Vitamin C helps prevent pigmentation and free radical damage caused by sunlight. The peels of citrus fruit can also be used as an exfoliating agent to clear the dead skin cells and help shrink pores.

Kale
Kale is a popular superfood that is high in phytonutrients such as lutein, iron, and Vitamins A, C, and K. These antioxidants have anti-inflammatory properties, cancer-killing properties and fight off free radicals caused by toxins or sun damage. Vitamin K found in Kale also helps reduce dark under eye circles.

Sunflower Seeds
Sunflower seeds contain essential fatty acids that produce smooth and soft skin. They also offer high amounts of Vitamin E, an antioxidant that offers anti-inflammatory properties and neutralizes the effects of free radicals. A diet high in sunflower seeds will also produce a glowing complexion and prevent scarring, wrinkles, and fine lines.

Sweet Potatoes
Sweet potatoes are packed full of nutrients such as Omega 3, magnesium, potassium, zinc, and vitamins A, B, C, K and E.  Vitamins A, C and E are powerful antioxidants that protect against cancer and UV exposure. Vitamin E also improves skin complexion and Vitamin C helps produce collagen. Collagen is important for maintaining skin elasticity which helps create a youthful firm complexion. 

Tomatoes
Tomatoes are high in lycopene which helps fight against free radicals that are produced by the sun’s ultraviolet rays. Lycopene is a phytonutrient that is responsible for the red pigment of tomatoes. Phytonutrients are antioxidants found in plants that help protect against damage caused by the free radicals being produced by toxins, pests, pesticides and ultraviolet rays. Because lycopene is a fat-soluble nutrient it is important to eat your tomatoes with healthy fats such as avocados or cold pressed olive oil for best absorption.

Walnuts
Walnuts are high in antioxidants, anti-inflammatory properties, and Omega-3 fats that help keep the membranes of your skin cells strong. Together these nutrients help lock in moisture, reduce inflammation and protect the skin against sun damage. Walnuts are also high in proteins that help improve wound healing and scaring.
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Not All Fats Are Created Equal

12/19/2018

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After decades of thinking all fat is bad fat and causes us to get fat, it turns out that not all fats are created equal. Some of them are actually good for you and you need to consume fat to stay alive and healthy. Certain vitamins can only be absorbed by the body if consumed with some sort of fat. And there are various parts of your body, including your heart that need fat to run smoothly and stay healthy.
 
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At first glance it makes sense to cut fat from your diet when you want to lose excess body fat. That’s been the basis behind every single diet from 1950 to 1990. It lead to the development and sale of countless low fat and fat free foods that still populate our grocery stores today. The idea of eating low fat has become deeply ingrained into our collective cultural conscious. 
 
Yes, you can lose weight on a low calorie, low fat diet. Plenty of people have done it. But it takes a lot of willpower, and the vast majority of people can’t stick to it long term. They end up giving up and gaining more weight back then they lost in the first place. Our bodies are genetically engineered to crave fat because we need it. It’s what keeps us going, keeps us warm, and keeps up our energy levels.
 
While fat does have a lot more calories than the same amount of carbs or protein, it takes a long time to digest fat. It keeps us full and satisfied much longer than any other type of food. Does that mean you should go on a bacon and butter diet with a sprinkle of deep fried foods? Of course not. First off, we need to strive for balance and shouldn’t compensate for our past low fat diets that only made us fatter by overindulging in fats. Balance is the name of the game when it comes to healthy weight. Secondly, not all fats are created equal.
 
While there is still a lot to be learned about fats and the role they play in the many chemical process that take place in our bodies, we know that some fats are better for us than others. I’m sure you’ve heard of saturated fats, unsaturated fats, trans fats, and mono-unsaturated fats. Stay away from mostly man-made Trans Fats. There’s been a big push in this direction and it’s a good thing.
 
The main fat you want to increase is mono-unsaturated fats. These types of fats will help your body repair itself and run at its best. Think of it as high performance fuel for your body. You can find this healthy type of fat in avocados, coconut oil, nuts, nut butters, olives, and olive oil to name a few.
 
Fatty Foods Can Be Healthy 

I have news for you. Fatty foods can be healthy. Notice I said “can”. That doesn’t mean that doughnut or deep fried Twinkie has suddenly become a health food. Far from it. But it does mean that you can throw those low fat diets out the window and enjoy some healthy fatty foods like avocados, olives, nut butters, and even real butter.
 
Fat is an important part of a healthy diet. It’s what keeps you from feeling hungry. Fats also allow you to absorb more nutrients from other foods. That’s why it’s so important that you dress that colorful and super healthy salad, with a full fat dressing and for good measure throw few nuts or avocado slices on top. This will turn a simple salad into a healthy meal that will keep you going for hours. The fat will ensure that your body can absorb all the vitamins in that beautiful fresh produce on your plate.
 
Good fats like those found in olive oil and avocado for example, nourish your brain, your eyes, hair, and even the walls of every single cell of your body. It’s also important for hormonal well-being, because hormones are mainly made up of fatty acids. In short, consuming healthy fats is important and there are quite a few fatty foods out there that are actually good for you.
 
Let’s quickly run through a few sources of healthy fats that you want to eat more of. At the same time stay away from trans-fats which have been linked to an increased risk in heart disease.
 
Avocado – This is one of my favorite healthy fats. Add this delicious fruit to salads, sandwiches, wraps, or eat it on the side with eggs or grilled meat. Also delicious mashed up on toast or turned into guacamole and even in smoothies!
 
Coconut Oil – Start your day with a healthy fat boost by adding a teaspoon of coconut oil to your coffee. This oil is also great for cooking eggs or sautéing veggies. Pure coconut oil can be tasteless, while other versions leave you with a hint of coconut flavor.
 
Olives And Olive Oil – Olive oil makes a great base for salad dressings. It can be used to finish and flavor all sorts of food. Both olive oil and olives have long been staples of the Mediterranean Diet. Look for cold pressed, extra virgin olive oil. Olives make delicious portable snacks.
 
Nuts And Seeds – Speaking of nuts. Another healthy snack that you can keep at your desk, in your purse, and in your pantry is various nuts and seeds. They are full of healthy fats, vitamins and mineral. Eat them on their own, make your own healthy trail mix, or sprinkle them on your salad. 

The most important lesson I want you to take away from this post is that fat isn’t bad for you. Some sources of fat are better for you than others, but overall, it’s not the enemy we so long though it was.
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Five Tips for Staying Warm during a Winter Workout

12/12/2018

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Preserving body heat is an extremely important skill for people who work out during winter. Hypothermia, frostbite, pneumonia and other cold weather health conditions can be avoided by staying warm. Here are five tips that'll help you keep your body heat, even in the freezing cold.

==> Tip #1: Start with a Good Indoor Warm-Up

Before you step out into the cold, do a good warm-up indoors. Get your heart racing and boost your body heat.

Do jumping jacks, run on the spot, jump imaginary ropes, do push-ups and other such exercises. By the time you step out into the cold, you already want to be feeling like it's too hot inside.

==> Tip #2: Layer, Layer, Layer

You're much better off layering several different layers of clothing than wearing one big jacket. Multiple layers of clothing trap heat better, as well as prevent moisture inside. You can also take off different layers of clothing should you get a little too hot outside.

That said, you should still wear a jacket on top of all your layers. The jacket you wear should be water resistant, so snow can't melt and get in.

==> Tip #3: Use a Heart Rate Monitor

Most people gauge how hard they're working out by how much they've sweat. Most of the time, this can be a decent gauge. In winter however, it's completely inaccurate.

Sweat is designed to help cool your body heat. In spring, fall and summer, that's exactly what sweat does. But in winter, sweating actually conducts coldness and causes you to lose more body heat.

Your body wisely sweats less when you work out in winter. Instead of using sweat to gauge your workout intensity, buy a heart rate monitor. Calculate your maximum heart rate and try to stay at about 80% intensity.

==> Tip #4: Work Out in the Daylight

Don't underestimate the amount of heat sunlight on your skin can generate. Even if the temperature outside is the same day and night, you'll feel a lot warmer when you have the sun on your skin.

==> Tip #5: Wait before Taking Clothes Off

Don't take all your exercise clothes off the moment you get indoors. You might feel like the room is a lot warmer, but your body still hasn't adjusted yet. Give your body 5 to 10 more minutes in your workout clothes to build up heat.

If you take all your clothes off right away, you can lose a lot of heat, almost like a vacuum sucking the heat out of your body. It can cause a shock to the system.

Follow these five tips and you'll be able to use your own body heat to stay warm, even when you're working out in freezing cold weather.

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Some Random Acts of Kindness & Why They Matter

12/5/2018

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You’ve probably been the recipient of a random act of kindness in your lifetime. Think back to an instance in which someone has helped you out of a tough situation when they could see you were having difficulty or when a friend simply paid you a compliment out of the blue. A sweet surprise like this can really make a difference. Did you also know such experiences can also be good for your health and overall well-being? It’s true. A random act of kindness can be a good deed, caring word, selfless act or small gift. Even a smile can brighten someone’s day. Take a look at some of the benefits of random acts of kindness.

Encourages Gratitude
Doing something nice for someone else can make you feel grateful for your blessings. This is especially true when the recipient of your act is less fortunate than you or in a tough spot. When you realize you’re able to give even the smallest bit of yourself to someone else, it shines perspective on the abundance you have in your life.

Lowers Stress
Stepping out of ourselves in order to focus on someone else is another great way to gain renewed perspective. Plus, doing good just makes you feel better. It releases feel-good hormones and increases your happiness. Suddenly, your troubles may seem a bit less burdensome.

Improves Mood
Numerous studies have shown a positive effect on mood when people engage in random acts of kindness. You’re bound to feel better about life in general when you do good deeds. Improved mood, less anxiety and higher energy levels have all been linked to the performance of random acts of kindness. In fact, research has demonstrated that the pleasure and reward centers of the brain actually light up in those who perform these acts in much the same way as they respond in the recipients. It even has a name, and that’s “helper’s high.”

Lessens Pain
You might even feel physically better when you practice kindness. It’s been proven that endorphins are released in the brain after doing something for someone else. Endorphins are hormones produced in the brain and nervous system. They’re often referred to as natural painkillers for their pain reducing abilities.

Builds Better Relationships
When you do something nice for another person, they will naturally recall that act with fondness. Random acts of kindness promote good feelings among people and increase connections. These bonds can lead to better relationships and lasting positive interpersonal results.
These are merely a handful of the rewards that come from doing random acts of kindness. Remember, it doesn’t matter how small the gesture. Doing good always makes a positive difference to both the giver and the recipient.

 
Examples of Random Acts of Kindness To Inspire You 
Performing random acts of kindness may be new to you, so it’s possible you have no idea how to begin. That’s okay. Coming up with ideas can be tough. That’s why this blog post is packed full of things you can do to make someone else’s day a little brighter. Some of the activities will cost you nothing and take only a moment of your time. Others will be more in-depth. Choose whatever fits your comfort level and the occasion. Enjoy these examples of random acts of kindness to inspire you.
  • Hold the door open for the person behind you whose hands are full.
  • Allow the shopper in the grocery line move ahead of you if you only have a few items and their cart is full.
  • Check on an elderly neighbor or shut-in.
  • Donate your old clothes to charity.
  • Tape change to a parking meter or vending machine.
  • Give the new employee a tour of your work area or offer to sit with them at lunch.
  • Volunteer. At a nursing home, a homeless shelter, a soup kitchen, your kid’s school, anywhere.
  • Adopt a child or family during the holidays to give gifts to.
  • Send a get-well card to someone, or even a card for no reason whatsoever.
  • Ask for donations to your favorite charity instead of presents for your birthday.
  • Smile at someone you meet.
  • Give an unsolicited compliment.
  • Pay for the person behind you in line at the fast food restaurant or drive through.
  • Let the manager of the store know when an associate gives you exceptional service.
  • Leave kind notes in the dressing room to encourage body positivity.
  • Offer to babysit for parents who really need a night away or to help with the nightly feedings for a new mother friend.
  • Clean up the trash in your neighborhood or at your favorite outdoor recreation spot like a park or beach.
  • Visit a nursing home just to spend time with those who rarely receive visitors or to bring treats for the residents.
  • Send a note of thanks to someone who’s made a big difference in your life.
  • Pay for someone’s layaway who hasn’t made a payment in a long while.
  • Fundraise by participating in a 5K, walk or other sponsored activity.
  • Shovel the driveway for elderly neighbors or those who may otherwise have trouble doing the job themselves. Mowing lawns and raking leaves are also good ideas.
  • Mentor a young person entering your profession
  • Help someone stranded on the side of the road.
  • Take the time to listen to someone who is having a bad day.
Hopefully, this quick list will inspire you to begin sharing random acts of kindness with those around you. Pick one from the list or come up with an idea of your own, then just do it. See how you feel. Chances are you’ll be ready to do another one tomorrow.


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​Have You Tried  Journaling for  Health

11/28/2018

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Keeping a journal is very beneficial to your physical health, whether you are trying to figure out why you have allergy attacks, lose weight, or just manage your general health. Consider these different benefits of journaling for your physical health.



Log What You Eat
One way journaling helps with health is by looking at what you are eating on a daily basis. This is important for a number of reasons. First of all, by knowing what you eat, you can see what type of nutrition you are getting, and what you might be lacking. You might find that while you eat plenty of whole grains, you aren’t getting enough fruits and vegetables on a daily basis, or that you aren’t drinking enough water for proper hydration. Another way it helps you is by tracking what and when you eat in order to adjust your weight. You can see where your biggest issues are with food and work to improve them.

It Helps You Notice Various Ailments
There may be physical ailments you are dealing with that aren’t made obvious right away. Start a journal and write down how you are feeling on a physical level every day. Be honest and pay attention to your different body cues. Perhaps you have a headache one day, and another day your stomach hurts. Also write down what you were doing, eating, and drinking that day. You may soon notice patterns, such as always getting headaches when work is stressful.

You Can Keep a Schedule of Activities
If you are working on your fitness, the journal is a great way to keep track of your daily physical activities. Perhaps you want to do arms and legs on alternating days if you do strength training, and having a little calendar in your journal helps you keep track. You might also want to follow the trends of your regular physical activity each day by wearing a pedometer or fitness tracker and recording the data in the journal each day. There are a lot of ways to use a journal for your physical health.
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Identify Triggers for Emotional Eating
Emotional eating is unfortunately very common, often stemming from stress or anxiety in your life. You feel sadness, depression, anxiety, or other issues and you use food as a way to cope with it, similar to how people use substance abuse to deal with their problems. If you know you have been emotionally eating, but don’t know why, journaling every day can help you look for your patterns.

These are just a few ideas to get you started. Once you keep a health journal for a month it will be clearer what type of journaling you need for your wellness journey. One type of journal I recommend to my clients is a food and mood journal. This journal helps you know what you eat, how often and when your eating, and how does what you are eating make you feel.

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​What You Eat Affects Your Focus and Concentration

11/21/2018

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Your body is like a machine with many parts working together to make that machine run smoothly.
 
Your brain is the central part of your machine. It’s only 2% of your body weight, but it uses over 20% of your body’s energy.
 
While it may carry out millions of tasks each day to keep your body running smoothly, if you don’t take care of it, it can reach a point where it starts to slow down and affect your memory and focus.
 
Luckily, all your brain needs is a few simple fixes that come in the form of sleep, relaxation and eating the right amounts of the right types of foods. Just as you wouldn’t put just anything in your car and expect it to run, your brain also needs the right types of foods to work efficiently.
 
We all know by now that processed foods are bad for your health. They increase the risk of heart disease, obesity, diabetes, and other chronic diseases. But did you also know that eating foods high in sugar, salt and saturated fats can also have a negative impact on your energy and concentration levels?
 
Knowing what to eat throughout the day can have such an immense effect on your ability to focus and concentrate. It can also greatly impact both your short-term and long-term mental health which can lead to an increase in productivity and efficiency.

Poor nutrition

​This can be due to a diet that’s low-fat because the brain requires certain essential fatty acids to work properly. And on the other side of the spectrum, diets high in 'bad' fats also reduce memory and concentration levels.
It can also be due to eating foods high in sugar in its sucrose form and simple carbs, as white rice and flour, as they result in sugar crashes that greatly reduce concentration levels. In addition, if your diet is lacking in essential minerals and vitamins, especially vitamin B group and vitamin D, your ability to focus will get worse with time.
 
Hunger

The reason we get cranky when we’re hungry is that blood sugar levels drop, so does our energy levels. And when we don’t have enough energy, we feel sluggish, and hence, are unable to focus on the task at hand.
 
Stimulants

While it may sound crazy that caffeine causes lack of focus, it’s true for all of us, especially for those who drink more than 2 cups per day. Over time, your body gets used to the large amounts of caffeine coursing through it and decreases its production of neurotransmitters which are responsible for concentration and attention.
 
Dehydration

People don’t realize how crucial water is to your concentration levels. Even 1% drop in normal hydration levels can have a negative impact on how well you concentrate. Dehydration can also bring on headaches, low moods and fatigue.
 
Just as there are factors that diminish focus, there are many factors that improve focus, such as:
 
 A good diet
Those who eat a well-balanced breakfast tend to have improved short-term memory, better than those who didn’t pay much attention to it or skipped it altogether.
 
A nutritional diet should include minerals and vitamins as:

  • Magnesium which is known for its anti-inflammatory properties and soothing effect on the brain
 
  • Zinc is important for the healthy production and performance of neurons; brain cells.
 
  • B vitamins are all known for maintaining good brain health. Thiamine (B1) especially helps boost mental strength and short-term memory. Vitamin B6 is crucial for keeping up focus levels. Vitamin B9 (folate) sustains memory and healthy brain function. If your body is lacking in vitamin B12, it can cause brain fog, confusion and memory loss.
 
  • Vitamin D could b a helping factor because it aids in the production of serotonin, one of the ‘feel-good’ hormones that help keep you focused and calm.
 
  • Vitamin E keeps up the brain’s energy and strength.
 
  • Protein is also very good for concentration because it’s considered the building blocks of the body. Research shows that a high-protein diet, which includes lean meat, beans, omega-3 fatty acids, beans and nuts, can help improve concentration and focus.
 
Dietary supplements

While supplements aren’t substitutes for real food, they can come in handy, especially when your body is lacking in certain minerals and vitamins, and you’re unable to provide them through your daily diet.
 
Drink lots of water

Your brain is 85% water. It can’t function without it. Neurotransmitters and hormones produced by the brain rely on water. This is why when you drink plentiful amounts of water, you’ll be able to stay focused and alert for longer.

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