Ketogenic Low Carb Diet Food Pyramid

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Disclaimer:

This website does not provide medical advice.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

 

©2016 WendyWeighsin

All rights Reserved

6 Simple Ways To Boost Your Heart Health Today

 

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Heart health doesn’t happen by itself and it usually doesn’t happen overnight. There are some decisions you can make today that can start you on a path towards having a healthy heart. Here are six things you can do today to boost your heart health so you don’t fall victim to heart attacks, strokes, or peripheral vascular disease:

1. Look through your pantry. There are things you can eat that will increase your risk for heart disease, just as there are things you can eat that will reduce your risk of heart disease. Check your pantry for foods that are high in cholesterol, such as meats, high fat dairy products, and certain processed foods. Processed foods are also high in bad fats, such as trans fats, although the US government has made progress in reducing trans fats in the foods you purchase. Look for foods that are high in dietary sugar and replace them with low sugar foods and foods that contain no sugar. Instead of red meat, you can choose fatty fish, which are high in omega 3 fatty acids, which are considered heart healthy. Instead of cakes and cookies, you can satisfy your sweet tooth with whole fruits, which are high in dietary fiber and antioxidants, which have health benefits you can’t get through eating low fiber, high sugar foods.

2. Start an exercise program. This means getting off the couch and getting out there to do some form of aerobic exercise. Aerobic exercise is particularly good at increasing your heart rate, increasing your respiratory rate, and lowering your blood pressure. You should aim to exercise in an aerobic exercise about 30 minutes per day on most days of the week. Aerobic exercises you can do include brisk walking, running, jogging, using a stair-stepper, bicycling, and swimming. Swimming is especially good for people who want to exercise but cannot tolerate the wear and tear on the joints. You should also consider doing some kind of weight training about two days per week. Weight training tones muscles and increases your basal metabolic rate so that you can burn calories more effectively, even without exercising. You should make exercise a family affair so you can do things as a group and reduce all of your family’s risks of heart disease.
3. Schedule a blood sugar screening. You can reduce your risk of heart disease by having your blood sugar checked for the presence of diabetes or pre-diabetes. Both conditions can be detected by doing a fasting blood test. Values of blood glucose that are between 100 and 125 on a fasting basis mean you have pre-diabetes and should follow your blood sugars more closely so you don’t develop diabetes mellitus. Fasting blood sugars of 125 or more mean you have diabetes and must do things like lower your blood glucose levels such as eat a low sugar diet, exercise, and take medications to reduce your blood sugar. Diabetes is a risk factor for heart disease but it is a risk factor you can reverse if you follow your doctor’s instructions.
4. Schedule a sleep study. If you are told that you snore, you may be suffering from sleep apnea, which is a known risk factor for heart disease. When you have sleep apnea, you stop breathing during your sleep and wake up suddenly, gasping for air even though you don’t remember it in the morning. Sleep apnea will raise your blood pressure during the day, not to mention that it makes you tired during the daytime. If you are effectively diagnosed with sleep apnea and undergo treatment (which can mean using continuous positive airway pressure or CPAP, or make steps to reduce your weight), you can lessen your risk for heart disease and can have a better quality of life.
5. Reduce your stress level. Stress will raise your blood pressure and your heart rate, both things that cause you to have an increased risk of stress on your heart. You can reduce stress by avoiding those things that cause you to be stressed and can learn the art of several stress-reducing practices, including meditation, yoga, tai chi, and qi dong. Some of these practices have more benefit to your body besides reducing stress, such as increasing flexibility, strength, and balance.
6. Schedule a cholesterol check. Cholesterol in your bloodstream can cause a buildup of cholesterol-containing plaques that increase the risk of blood clots that can cause various types of heart disease. You can lower your cholesterol by eating foods low in cholesterol and saturated fats, or by taking medication that will lower your cholesterol level, keeping heart disease at bay.

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Substitute some healthier seasonings/oils/Skillet meals:  Much lower in sodium and sugars. For more information about  Wildtree products go here: http://mywildtree.com/wendywilkes

Disclaimer:

This website does not provide medical advice.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention

2016 All Rights Reserved, WendyWeighsin

5 Leisure Activities That Promote Your Wellbeing

There are a number of leisure activities that will promote your wellbeing, and you will be delighted to know that they don’t all involve physical activity, though that is vital to your health.  Below we address just a few of the leisure activities that you can indulge in in a bid to promote your wellbeing.

Gardening

gardening
The wonderful aspect of gardening is that it provides you with physical activity, while you spend time out in the sunshine to enjoy your day. It might just seem like a hobby, but gardening offers health benefits: exercise, stress relief, nutrition, and even brain health as you’re keeping your mind active as you tend to your garden.
There are a number of studies that prove this to be so. One study in the Netherlands, which had one group of subjects garden after stressful activity, and the other read a book- it was the gardeners that saw their mood improve the most. If you have a community garden within reach, it is ideal as it allows human interaction.
Dancing

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Dancing is a wonderful activity that promotes energy, vitality, physical health and an improved mood to support your overall wellbeing at any age!
There are many types of dance styles, from ballroom to hip-hop to square dancing and everything in between.
Grab a partner or find one at any of the local dance schools near you and get to stepping!
Cooking

cooking
The American Psychological Association recommends cooking as a leisure activity. When you consider that it not only gets you up and about, but that it requires thinking, thus keeping your mind active, it makes sense that it would be considered an important activity to your overall wellbeing.
Johns Hopkins Bloomberg School of Health also points to the fact that you are more likely to eat a healthy nutritious diet when you are spending time in the kitchen. If you happen to be cooking with products that you grew in your own garden, then you are in an even healthier position.
Exercise

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C3 Health offers a number of graphs with statistics about obesity across the world, in addition the activities that can help you counter against it. Light walking is sufficient to promote your wellbeing, helping battle against diabetes, not to mention lowering BMI, fighting high cholesterol and high blood pressure.
In fact, let’s put it like this: 6% of deaths across the world can be attributed to physical inactivity, while it is the fourth leading risk factor for mortality, globally. That equates to over 3 million deaths annually, with almost 700,000 of them being premature.
Walking is an ideal place to start, you can increase it daily and branch out to other activities like tennis, cycling, or whatever else you may prefer. If you can join a club to get time socializing, then that is wonderful, as human contact is important to your wellbeing.
Yoga & Meditation

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Yoga is one of the holistic ancient methods that has been used for thousands of years; it aims to treat the entire body. Not only do you employ breathing techniques, but also the poses allow you to lead your body through stretches, which will keep you flexible.
It reduces aches and pains, and also helps prevent injury, especially in the event of a fall. While you are focused on breathing through your postures, you are shutting everything else out and becoming one with yourself.
Yoga offers incredible physical benefits in addition to mental health benefits, since it is a stress relieving exercise it can relieve symptoms of anxiety and depression.
Bottom Line
The majority of leisure activities offer the same benefits: reduction of stress, which can improve symptoms of depression and anxiety, exercise to improve your physical being, keeping your mind active, and depending on where you can enjoy your activity, it can keep you social.
Social interaction is the other key aspect of a leisure activity, while you can complete any of these activities at home and alone it is beneficial to spend some time socializing with others.

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Disclaimer:

This website does not provide medical advice.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention

2016 All Rights Reserved, WendyWeighsin

5 Health Habits You Can’t Live Without

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Many chronic diseases are caused by lifestyle issues. People tend not to exercise as much as they should, they allow themselves to become overweight, and they eat unhealthy foods that lead to things like diabetes, heart disease, cancer, and strokes.

The problem with lifestyle issues is that they are difficult to turn around. Many people try to change their lifestyle all at once, which is extremely difficult to accomplish. As a result, they often give up all of their healthy habits and resort to the usual negative health habits that they had been doing before they attempted a healthy lifestyle.

Sometimes it just takes a few days or a few weeks of trying to live healthy before the individual becomes overwhelmed and stops living healthy. They stop exercising and go back to eating processed foods and junk foods.

This is why it is better to change your health habits one habit at a time so that you don’t become overwhelmed and stop trying to be healthy altogether.

Most weight loss programs work if they are done carefully and don’t deprive the individual too much. The same is true of exercise programs. If you choose an exercise that you really enjoy or increase your physical activity more gradually, you can usually stick to the program so that you don’t become discouraged and quit exercising altogether.

The trick to health living is to begin gradually. Don’t try any trendy diet or fitness fad. If you try these things with gusto, you are likely to respond negatively and you won’t stick with the programs.

There are a few simple things you can do to live a happier and healthier life. Start with just these 5 changes in health habits:

  1. Try eating one healthy meal a day. Even if you eat processed foods most of the time, if you try to eat just one healthy food each day, you will feed your body with good nutrition and healthy proteins. Healthy meals consist of mainly fruits and vegetables, supplemented with whole grain products, and lean meats.

    It doesn’t matter how much you eat because, if the food is healthy for you, it won’t usually contain a lot of calories and won’t cause weight gain as can be seen when you eat junk foods or highly processed foods. Even so, you should try to watch your portion sizes.

  2. Drink a glass of water before each meal. Water is perhaps the best liquid you can drink. When you decide to drink a glass of water before meals, (an 8-ounce glass is enough), you will feel fuller before eating, and you won’t eat as much at the meal that follows a drink of water.
  3. Be active during lunch. Even if you are given a half-hour to eat, it usually doesn’t take that long to eat your meals. Try eating your meals and then take some time to exercise. You don’t have to work out excessively but you should be able to take a brisk walk. Not only will this energize you but also it will help burn off the calories you just ate and will aid in the digestive process.

    It really doesn’t matter what type of exercise you do as long as you choose something reasonable that will help you feel better after eating your lunch. Exercising during lunch also helps decrease the stress of your job and will make the rest of your day go easier.

  4. Try a Meal Replacement Bar. This involves eating a healthy protein bar as a snack instead of junk foods. Most meal replacement bars contain a lot of good nutrition and fiber. They are also not as calorie-rich as you would think. They help stave off hunger pangs that are so typical of the midafternoon time.

Keep a stash of these protein bars in your desk at work or in your purse or brief case so you can grab one whenever you feel hungry. It will keep you from going to the vending machines and eating poor food choices. Try eating a meal replacement bar that is high in fiber and that has at least 10 to 15 grams of protein per bar.

  1. Exercise regularly. If you have a gym membership, try going there at least 3-4 times per week. Choose an activity you enjoy and make the most of it for at least a half hour per session. This will help energize you, may build muscle mass, and will help you lose weight by burning off excess calories.

These are just a few ideas to help get you started.

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Disclaimer:

This website does not provide medical advice.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention

2016 All Rights Reserved, WendyWeighsin

6 Questions To Ask Yourself Before You Skip A Workout

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Creating an exercise routine and staying committed to it is easier said than done. We all want to skip a day every now and then, but should we?

When we skip a day we set ourselves up to want to skip more days. We can also lose momentum, this is especially true for those prone to losing touch with good exercise habits.

As a coach, the best advice I can give is to never skip a day if you can help it.
If you are thinking about skipping a day, here are some questions you should ask yourself before you make your final decision.

Ask Yourself:

1. Do I have a good reason to skip this workout?

Examine why you want to skip your workout. There are good reasons to miss your workout, but not every reason is a good one. If you’re really tired, injured or sick you might need to take a break and rest. Keep in mind that being tired is usually a poor excuse because exercise provides energy.

If you are lacking motivation, you should think back and remember why you made your fitness goals in the first place. Reaffirm your goals and then decide if you really want to skip your workout. Every missed workout puts you further away from your fitness goals.
2. What will I do to make up for my missed workout day?

Having a back-up plan for missed workout days is a good thing. Eventually we all have to miss a workout, but we don’t have to work out any less. We can do an extra workout during the week or we can work out longer during the next workout. Missing a day doesn’t have to be the end of the world.

3. How is missing this workout going to affect my fitness goals?

Each workout is important to our overall fitness goal. Missing a workout can affect the momentum that you are building. Remember that exercise has the best benefits when it is done on a regular basis. If you miss too many workouts it could impact your goals and prevent you from reaching them. You should consider this before you decide to miss even one day.

4. What can I do to convince myself to not miss this workout today?

If you are lacking the motivation to do your workout for the day you can always resort to bribery. Offer yourself a reward for pushing through and doing the workout. You will be amazed at what you can accomplish when you receive the proper motivation. After you do your workout you will feel great and wonder why you even wanted to miss it in the first place. You should know what motivates you best, use that to help you make your decision.

5. What is really stopping me from working out?

Be honest with yourself and understand why you’re not wanting to workout. If you are tired, get some sleep then workout. If you’re hungry, grab a snack then start your exercises.

If you’re bored with your workout, change it up and try something new. Call up a friend and workout with them. Remember that working out should be fun and with all the choices we have in fitness there should be no reason to ever get bored.

6. How Will I Feel If Skip The Workout?

Will I feel guilty, or bad about myself? Will I feel like I did not accomplish what I should have? What feelings will I miss out on that I typically languish in after exercise? Maybe I won’t feel healthy, or accomplished, or strong?

To Skip Or Not To Skip A Workout, That Is The Question

It takes motivation to keeping your commitment to your fitness goals. The key to keeping that motivation is to remember why you made those goals in the first place.

Stay focused on what you want from your workout and reward yourself for all your hard work.
Have fun and change up your workout. Take a class, workout with a friend and let others help you to stay motivated.

Once you have all the facts and make careful considerations you will be able to make the correct decision whenever doubts creep in.

 

 

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Disclaimer:

This website does not provide medical advice.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention

2016 All Rights Reserved, WendyWeighsin

WOW _ TOTALLY AWESOME USES FOR COCONUT OIL

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Be sure to buy organic coconut oil.
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Personal Hygiene/Body:

1. Moisturizer – simply scoop some out of the jar and apply all over your body, including neck and face.
2. Eye cream – apply under the eyes to reduce puffiness, bags, and wrinkles. Use on the lids in the evening.
3. Preshave – coconut oil will prep skin for the pending damage caused by shaving.
4. Aftershave – coconut oil will help heal your skin after shaving without clogging pores.
5. Deodorant – coconut oil alone can be used as a deodorant, but even more effective in combination with cornstarch/arrowroot powder and baking soda!
6. Hair Conditioner/Deep Treatment – use as a leave in hair conditioner by applying a teaspoon of coconut oil to your ends and then running your fingers through your hair to distribute the rest! For a deeper treatment, rub in a tablespoon of coconut oil onto your dry scalp and gently work through to the ends. Put a shower cap on to prevent transfer onto bed linens and leave on overnight.
7. Hair Gel/Defrizzer – rub a little between your palms and either scrunch into hair (for curly hair) or finger comb in through from scalp to ends (for wavy/straight hair).
8. Toothpaste – there are numerous recipes out there but I just mix coconut oil and baking soda and dab a little of the mix on my toothbrush.
9. Make up remover – use a cotton swab and a dab of coconut oil and you would be amazed at how well it works!
10. Chapstick – just rub a little into lips and it not only acts as a softening agent but it also has an SPF of about 4 so you get a little protection!
11. Massage Oil – pretty simple; grab some and rub!
12. Lubricant – it is an all natural, perfectly safe personal lubricant. Not compatible with latex!
13. Sunscreen
14. Stretch Mark Cream – coconut oil is great at nourishing damaged skin. It may not be the magic stretch mark cure but it will help.
15. Nipple Cream – works great to nourish cracked, sore, or dry nipples. Apply to a cotton ball and leave on your nipples between feedings.
16. Diaper salve – very comforting on a rashy bum with no harsh chemicals. Also safe for cloth diapers.
17. Cradle cap – having issues with dry skin on your baby’s scalp? Coconut oil will not only nourish your baby’s skin, it also helps eliminate cradle cap. Just rub a teaspoon onto scalp daily.
18. Body scrub – mix coconut oil and sugar together and rub all over! Rinse off and your skin will be super soft! You can add in essential oils if you would like a specific smell.
19. Healing – when applied on scrapes and cuts, coconut oil forms a thin, chemical layer which protects the wound from outside dust, bacteria and virus. Coconut oil speeds up the healing process of bruises by repairing damaged tissues. Plus, it smells a heck-of-a-lot better than anything from the pharmacy.
20. Bug Bites – when applied directly to a bug bite, coconut oil can stop the itching and burning sensation as well as hasten the healing process.
21. Skin problems – coconut oil relieves skin problems such as psoriasis, dermatitis, and eczema.
22. Swimmers Ear – mix garlic oil and coconut oil and put a few drops in affected ear for about 10 minutes. Do this 2-3 times a day and it usually works within one or two days.
General Health and Wellness
23. Stress Relief – relieve mental fatigue by applying coconut oil to the head in a circular, massaging motion. The natural aroma of coconuts is extremely soothing thus helping to lower your stress level.
24. Digestion – the saturated fats in coconut oil have anti-bacterial properties that help control, parasites, and fungi that cause indigestion and other digestion related problems such as irritable bowel syndrome. The fat in coconut oil also aids in the absorption of vitamins, minerals and amino acids, making you healthier all around.
25. Fitness – coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat, while increasing muscle.
26. Nose bleeds – coconut oil can prevent nose bleeding that is caused by sensitivity to weather such as extreme hotness and extreme coldness. This condition happens when the nasal passages become dry because of cold or dry air resulting to burns and cracks in the mucus membranes so bleeding happens. To prevent this just put coconut oil in you nostrils. Coat your finger with coconut oil and then lie down and coat your finger inside your nose. Doing this will strengthen and protect the capillaries in the nasal passages. A Vitamin C supplement will also help prevent nose bleeding.
27. For breastfeeding moms, consuming 3 ½ tablespoons of coconut oil daily will enrich your milk supply.
28. Helps with weight loss & controlling cravings.
29. Helps keep blood sugar levels stable and/or helps with cravings in those with diabetes.
Health Problems (that coconut oil is known for aiding, relieving, or even curing when taken internally)
30. Eczema – in addition to taking it internally, many have success applying it externally, some don’t
31. Skin problems
32. Toenail fungus
33. Hot flashes
34. Bleeding hemorrhoids (can also be applied externally twice a day)
35. HIV
36. Head lice
37. Improvements in menstruation regarding pain/cramps and heavy blood flow
38. Migraines (with regular use)
39. Mononucleosis
40. Parasites
41. Thrush
42. Relieve gallbladder pain
43. Has helped some people improve symptoms of an underactive thyroid gland, results have shown subsequent thyroid blood tests becoming normal
44. Energy boost
45. Flaky, dry skin
46. May relieve acid reflux and indigestion when taken with each meal
47. Adrenal fatigue
48. Alzheimers
49. H. pylori
50. Candida albicans
51. Asthma, even in children
52. Autism
53. Cholesterol – improves HDL (‘good’ cholesterol) to LDL (‘bad’ cholesterol) ratio in people with high cholesterol
54. Chronic fatigue
55. Circulation/feeling cold all the time
56. Stronger immune system
57. Mental Clarity
58. Depression
59. Helps with inflammation in Crohns
Health Problems (that coconut oil is known for aiding, relieving, or even curing when applied topically)
60. Athletes foot
61. Back pain/sore muscles
62. Canker sores
63. Acne
64. Cellulite
65. Herpes (applied topically and taken internally)
66. Genital warts (through topical application over 6 weeks, and coconut oil enemas twice a day depending on the location of the warts)
67. Circumcision healing – although I am personally against circumcision, I have read that coconut oil is a really great healer for this.
Cooking
68. Use 1 cup to 1 cup ratio when replacing other oils/butter in recipes with coconut oil.
69. Replacement for butter/lard/Crisco/PAM in it’s solid form – greasing pans, pie crusts, etc.
70. Replacement for various oils in liquid form – baking, cooking, sautéing, etc.
71. Nutritional supplement – melt and add to smoothies.
Other Uses
72. Insect repellent – mix coconut oil with peppermint oil extract and rub it all over exposed skin. Keeps insects off better than anything with Deet! Tons safer too.
73. Great for dogs and cats for general wellness. Just add a teaspoon to their water bowl daily.
74. Goo Gone – just mix equal parts coconut oil and baking soda into a paste. Apply to the “sticky” area and let it set for a minute. Then scrub off with an old toothbrush or the scrubby side of a sponge.
75. Chewing Gum in Hair Remover – just rub some coconut oil over the stuck chewing gum, leave in for about 30 minutes, then roll the gum between your fingertip. Voila! It’s out!
76. Polish Furniture – coconut oil with a little bit of lemon juice to polish wood furniture. However, I recommend you test it first on a very small, unobtrusive part of your furniture to make sure it works the way you’d like.
77. Polishing Bronze – all you have to do is rub a little oil into a cotton towel and then wipe down the statue. It cleans and helps deepen the color of your bronze.
78. Seasoning animal hide drums
79. Seasoning cookware
80. Moisturizing and cleaning leather products

 

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Self-Talk

self talk

What is Self-Talk?

Do you know that inner voice that always seems to be going? It is constantly “telling” you what you should do, what you might do, and reflecting on things you have already done. It evaluates what you do while you’re doing it, providing opinions and suggesting possible ramifications and outcomes. This is one type of inner monologue which psychologists have identified and labeled as “self-talk”.

To get a better idea of exactly what self-talk is, psychologist Susan Krauss Whitbourne likens self talk to the “equivalent of sports announcers commenting on a player’s successes or failures on the playing field.” Unlike athletes that never hear a television or radio sports commentator’s voice, you definitely “hear” what your self-talk is telling you.

Unfortunately, this voice you seem to have no control over can be negative sometimes.

Think about the last time you did something embarrassing. You may have experienced self-talk telling you how stupid you were. Sometimes it is critical even if you haven’t done anything wrong. It reminds you that you are probably going to mess something up, because you’ve done it in the past.

As it turns out, you can respond with negative and positive self-talk to the same situation. It all depends on how you lead your thoughts. For instance, pretend that you have just eaten at a restaurant that all your friends think is amazing. You thought it was overpriced, the food was average at best, the service stunk and you had to wait too long for your food.

You find yourself at a party with your friends, when several of them corner you and excitedly ask you what you thought about the restaurant they recommended. You tell them your feelings, holding nothing back. They all say you are crazy, that it is the greatest restaurant of all time.

Your inner dialogue can respond in 2 different ways.

Perhaps you tell yourself, “Why didn’t you just keep your mouth shut!? Now you look like an idiot.” In response to the exact same situation, you could choose positive, constructive self-talk instead. You could say, “Good for you, for sticking to your beliefs. You reported exactly what happened, you didn’t overstate the situation, and it’s okay if your friends disagree with you about this unimportant topic.”

Psychologists believe that consistently driving your self-talk in a positive, constructive direction can train your mind to respond that way. At first you will not find yourself able to redirect your inner voice. It will simply blurt out a subconscious response. However, by continually appraising dysfunctional self-talk and turning it around, you create less stress in your life, boost your self-esteem, and feel good about your inner dialogue.

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The Many Health Benefits Of Going For A Walk

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There are a lot of good reasons to go for a walk. It’s fun, it’s relaxing, and most important it’s good for your health. But what exactly are the health benefits of walking? I hope this article convinces you that heading out for a walk each day is a great idea and that it motivates you to stick to your walking schedule until you start to see results.

Walking Gets You Outside In The Fresh Air and Sunshine

No matter how fast or slow you walk, walking gets you outside and in the fresh air. This alone will make you feel better as your body absorbs the oxygen and sunshine. Both are important for your health and well-being.

You will find the air quality outside, particularly if you go for a walk on the beach or in a park, will be much better than the air inside your house. Of course, the sunshine outside will help your body product all the Vitamin D it needs.

Walking Can Help You Get To And Maintain A Healthy Weight

Walking particularly at a quick pace and doing it regularly can help you get to and then maintain a healthy weight. Yes, you still need to watch what you eat and aim for a healthy diet, but walking can be another tool to help you drop those extra pounds.

The nice thing about walking when you’re overweight is that you burn a lot of calories, even on short and slow walks, simply because you’re carrying so much weight around with you. As you start to lose the weight, your overall strength and endurance increases, allowing you to walk longer, further, and faster.

Walking Improves Your Sense Of Balance And Coordination

As you walk, particularly when walking over rougher terrain, you’re also working on your sense of balance and coordination. Just getting in the habit of going for a daily walk will help. But you can work even more on your sense of balance by moving your head around. Turn your head to the right and left as you walk for a count of 30. Then move your head up and down for a count of 30. If you do these simple exercises once or twice as you walk each day you’ll get even more benefit.

Walking Strengthens Your Bones and Muscles

Even though walking is a low impact form of exercise it helps to strengthen and tone your body. If you’re just starting out, it is all you need to start to get into better shape. As you get more fit, consider adding weight lifting exercises in addition to your daily walks to continue to get stronger and help develop strong muscles and bones.

Walking Will Boost Your Mood and Fight Depression

Last but not least, the exercise of walking releases endorphins that will help lift your mood and can even reduce depression. Give it a try. The next time you’re feeling tired or are in a bad mood, lace up your sneakers and go for a brisk walk. It works like a charm.

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Disclaimer:

This website does not provide medical advice.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention

2016 All Rights Reserved, WendyWeighsin

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Disclaimer:

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You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

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Why You Need to Stop Being a People-Pleaser

Why You Need to Stop Being a People-Pleaser

 

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Is saying yes a habit, more than a true intention? If more people helped others, the world would be a better place. However, psychologist Susan Newman says it can be dangerous to be a constant people-pleaser.

This behavior can lead to you not taking care of your personal obligations, developing resentment for those around you, and eventually feeling under-appreciated and taken advantage of. Newman is the author of The Book of No: 250 Ways to Say and Mean It, and Stop People-Pleasing Forever. She points to the following reasons why you should not let helping others get out of hand.

Your Relationships Can Suffer

You probably have a desire to help everyone, and make everyone happy, if you can’t say no. Sometimes though, trying to please everyone means leaving some people out. You have already agreed to so many obligations there is not enough time left on your schedule. Also, when you take on too many commitments, the quality of your efforts can suffer. This means your personal and business relationships can be damaged as a result.

You Begin to Resent Yourself

A lot of “yes men” and women do not like that part of their personality. They realize that they are stress-filled because they are constantly trying to keep everyone around them happy. They see their own obligations taking a backseat, while the people they do favors for advance in business and in their personal lives. This can cause you to resent yourself, as you recognize your people-pleasing personality is pleasing everyone but you.

You Are Hurting Those You Care About

If you do everything for your friends, family members and coworkers, they never experience growth. You limit their ability to take on new tasks successfully when you can’t help them, because they may not know what to do on their own. Even if you see someone you care about struggling in a particular endeavor, sometimes it’s best to let them learn the process themselves, as this develops a new skill and an improved sense of self-esteem.

You Might Be Wrong

Is your every behavior dictated on what you think will please someone else? This is the case with a lot of people-pleasers. They try to perceive what will make others happy, and then act accordingly, even if it is detrimental to their own situation. Remember, you are not a mind reader. Trying to assume what will keep everyone happy could lead to the opposite result.

2016 All Rights Reserved, WendyWeighsin

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You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

The Best Household Items You Can Use to Create Challenging Bodyweight Exercises

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2016 All Rights Reserved, WendyWeighsin

 

If you want to train your strength using just your bodyweight, then there are a vast range of different exercises you can use. One of the best parts? You don’t need any equipment to get started.

But don’t make the mistake of thinking that bodyweight training always means ‘without equipment’. Often you’ll use equipment to enhance your bodyweight routines and perhaps the most obvious example of this is a pull up bar or a dipping station. With either of these two items, you can get a much more intensive and effective workout in and thereby build muscle faster.

But it’s not just pull up bars and dipping stations you can use. In fact, one of the great things about training with bodyweight is just how versatile it is. Anything you can hang off of or lean on can become a piece of equipment to train with and it will surprise you just how much of a difference something like that can make.

Here are some pretty compelling examples…

Chairs

Chairs can easily become dipping stations if you position two opposite one another. At the same time, they can also provide something for you to put your back leg on when doing lunges, or they can allow you to jump straight up onto them. Likewise, chairs can be arranged in a triangle in order to do ‘increased range of motion push ups’. These are simply push ups, except you are dipping down further than level with your hands.

Cans

Take two cans of coke and you can create very convincing push up stands. Place one palm on each and you now have to engage your forearm strength as well as your balance and core in order to perform a push up as normal!

Towels

A towel is actually an incredibly versatile piece of training equipment. Hanging from a doorframe, this can provide something for you to hold while performing neutral grip pull ups, which will also train your grip. Likewise, you can use it to perform tricep extensions in the same position or you can trap it in a door and lean back in order to perform leaning back rows.

Punch Bag

A punch bag is an actual piece of training equipment that can be fantastic when combined with a usual bodyweight workout. This is an example of resistance cardio and one of the best ways to build muscle, burn fat and get your hormones pumping. What makes a punch bag so effective is that you are accelerating through the movement. This means that you’re engaging all those fast twitch fibers just as you would when lifting heavy weights!

Skateboard

Instead of an ab roller, consider using a skateboard. You can then also use this to perform crawls along the ground (for pec training) as well as many other wonderful exercises that require one or two limbs to slide along the ground or move independently from the rest of your body.

And this is just scratching the surface! Take a look around you and see what else can be turned into a piece of training equipment!

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Natural Remedies For Anxiety And The Nerves

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Is it any surprise that in the hectic lives we lead today, that more and more people are becoming burnt out- both physically and mentally?
The incidence of depression, anxiety, and nervous breakdowns has increased significantly, proving that something must be wrong with our way of constant multi-tasking.
Now before you get all panicky and book an appointment with your Psychologist/Psychiatrist, did you know there are VERY effective natural remedies that can be employed in your quest for tranquility?

Whether it be to improve your quality of sleep following a hectic day, or when your nerves feel on edge- there is something for everyone.
As most of these natural remedies (which are primarily herbs) have been used for centuries in ayurvedic, oriental or traditional medicine, shouldn’t that prove utility, at least to some degree?
In no particular order, here are the best in natural remedies for anxiety and nerves.
Chamomile
One of nature’s most popular anxiety relieving remedies, chamomile can be supplemented in various ways, the most common ones being in the form of tea, or pills (extracts).
Have you ever felt nervous in the tummy? You know, the feeling we all get before a public speaking session or a big test! Chamomile has demonstrated its ability to ease bloating and promote digestion, being an effective two-pronged therapy wherever you feel the jitters.
Chamomile is capable of handling moderate levels of anxiety; if you feel yours is severe and inhibiting normal daily function, a specialist medical doctor is your best bet.
St. John’s Wort
On days when you feel especially down, St. John’s Wort can be just the thing for you. While it is only capable of combating low levels of anxiety, it is very well suited for depression, and extremely efficient at elevating your mood.
Moreover, since chances are anxiety and depression frequently occurs together as co-morbidities, it can quickly become one of your go-to remedies. St John’s Wort is available primarily in pill or liquid oral forms.
Valerian Root
If you find yourself staring at the ceiling for hours, unable to sleep with worry or anxiety on your mind, Valerian is the herb for you.
A very potent natural sedative, Valerian Root is the remedy of choice for people suffering from insomnia but not willing to go on prescription strength meds. It is so effective in “relaxing” the body, that it is in fact also used in the treatment of asthma (to relax the airways), muscular cramps, cough, and even menstrual pain. You’ll soon be counting sheep in your sleep following a dose of good ole’ valerian.
Passionflower
As the name implies, this herb will leave you feeling quite passionate love for it after trying it a few times. A study conducted by The University of Maryland (USA) found the passionflower to have comparative anxio-lytic effects to many prescription strength anxiety medications (such as Valium, Ativan, and Xanax).
Over the course of four weeks, its ability to induce relaxation was on par to the prescription strength medication, with a major advantage- very little or absolutely no drowsiness. This could be a major selling point to people who have to work, and simply cannot afford to be asleep on the job. It also successfully was able to manage irritability and depression in patients recovering from drug induced tolerance (such as when discontinuing strong sedatives)
Kava Kava
The extract from the root of this plant is quite possibly the most effective natural remedy for treating moderate to severe levels of anxiety and nervous disorder.it has a rather unique property- it can treat insomnia, without clouding mental clarity. Many believe that it can help result in very vivid dreams, and can even block the train of anxiety thought. However, Kava Kava is notorious for interacting with quite a few prescription meds, so be sure to consult your doctor or pharmacist before using this one.
Conclusion
Many people that try these natural remedies will be happy they saved a trip to the doctor. However, if you notice the developmental of suicidal thoughts, or find yourself using it for more than 12 continuous weeks, a visit to your specialist is necessary, since deeper seated problems may be present.
Overall, nature has gifted us more than enough to take care of our bodies!

Disclaimer:

This website does not provide medical advice.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

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Importance Of Hydration

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Hydration is extremely important because your body depends on water to survive. Without water the body would not be able to work properly. There is water found in every part of the body, in fact the human adult body is up to 60% water.

Water is lost daily through sweat, elimination, and breathing. You are losing water without even realizing it is happening. Environmental surroundings and physical activities also affect the amount of water loss. For instance, a person running on a sunny afternoon will lose bodily water at a much faster rate than a person sitting in an air conditioned house will lose water.

How Food Can Keep You Hydrated?

You are expected to drink plenty of water throughout the course of the day, but what about eating in order to stay hydrated? People often overlook this concept. How much water should we be getting from our diet? Experts recommend that about 20% of our daily water intake should come from solid foods.

Typically, the solid foods that are most rich in water are fruits and vegetable. This is one of the many reasons why it is important to keep a clean and whole diet, and stay away from processed foods as much as possible.

Top Ten Hydrating Foods

1. Yogurt can range in water content from 85 to 88%, depending on the variety. Use yogurt as a good snack to get more hydration into your diet.

2. Iceberg lettuce is often dismissed as having little nutritional value, but this lettuce makes up for this defect in water content. With over 95% water, iceberg lettuce has plenty of hydration opportunities.

3. Celery is rich in vitamin A, C, and K—as well as fiber. Additionally, celery is very low in calories, with six calories per stalk. Celery has a large content of water.

4. Strawberries are a delicious treat made up of over 90% water. They are chocked full of vitamin C and fiber, so they make for a nutritious and delicious way to remain hydrated.

5. Butternut squash is a more substantial vegetable that still has a high content of water. Butternut squash hydrates and nourishes when consumed, with close to 90% water and it also has vitamin A, vitamin C, potassium, and more.

6. Spinach is another option for lettuce that still packs plenty of water, but also more nutrients than that of iceberg lettuce. Get your fill of essential antioxidants, fiber, folate, vitamin E, and more while hydrating with spinach.

7. Broccoli has over 90% of water, and it delivers valuable nutrition with high levels of the necessary fiber, potassium, and other vitamins for good health.

8. Watermelon is true to its name, it is a melon made up of mostly water. In addition to water, watermelons are rich in lycopene and vitamin C, too. This fruit is a refreshing way to hydrate, and especially on a hot summer day.

9. Cucumbers are composed almost entirely of water. They are a great veggie to add to any meal, salad or even as a healthy very low calorie snack in order to hydrate with solid food.

10. Tomatoes can be included as a great addition of water to a meal. They can be wedged between two pieces of bread, chopped on a salad, eaten as a snack or served any way you wish.

Dehydrating Foods To Avoid

• Cured meats
• Popcorn
• Asparagus
• Fried foods
• Caffeine
• Condiments high in sodium
• Other processed foods

Here are some signs you can look for when trying to determine whether or not you are dehydrated, but when in doubt—go ahead and drink some water!

• Decreased urination
• Lightheadedness
• Fatigue
• Disorientation
• Dry mouth
• Thirstiness

Final Thoughts

By paying attention to the signs of dehydration, we can help avoid dangerous situations due to loss of water. This is especially important during hot summer months, when it is much easier to become dehydrated.

You can also combat dehydration by taking the steps to understand the importance of hydration to your body and its functions, as well as how hydrating foods can be introduced into your diet.

Commit yourself to drinking plenty of liquid and eating a proper diet to ensure optimal hydration and health.

3-4 Refreshing Drinks to Rehydrate Your Body and Boost Your Brainpower-image 1

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Disclaimer:

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You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition, you should seek immediate medical attention.

 

©2016 WendyWeighsin

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