Time for a hard reset?

Have you ever had your phone stop working on you?Maybe you can still hear others and others can hear you, but as far as alerts and ringtones were concerned?  Nothing.You can use this as a sign it’s time to get a new phone, or you could try a good ‘ole hard reset. Lo and behold, the phone starts working again, just as it should!

We all need to hit the reset button in our own lives every once and awhile.  Whether it’s taking a vacation, an unscheduled nap, or trying something new; we need to find a way to release the things that are holding us back from moving forward with ease and at a pace faster than molasses.  Are you already protesting? “I would love to create a fresh start, but who has the time?”  If there’s one thing that is true, it’s that we make/find time for the things that are important to us.

Unfortunately for many of us, the things that are important to us have to do more with the wants and needs of others than our own needs.  We don’t want to be selfish, or inconsiderate, so what’s important to us takes a back seat to everything else that’s going on.  We all know what the result of doing this for too long is though, don’t we?  Emotional, mental, physical and spiritual exhaustion are what wait for us if we don’t make the time to tend to our own needs.  If you’re having trouble finding the time for self-care, you definitely don’t have time for burnout!

The start of every day is a chance to hit the reset button.  Whether it’s doing a morning yoga class, a 20-minute meditation or reading a book, it’s about giving yourself permission to take some “me-time”.  Look at your daily schedule and see where you can make time to do a mini-recharge, whatever that may look like for you.  If it means getting to bed or waking up earlier, do it.  You’ll be pleasantly surprised with the difference even a few minutes of self-care can make in your day!

Like the phone example, hitting the reset button allows you to operate at your best, the way you were meant to.  Delaying or ignoring the need to rest, recharge and start anew, just reduces your productivity and effectiveness.  How many missed calls and messages would there have been if the phone wasn’t reset?  Obviously, we are not built the same as electronics, but there are a few similarities.   We don’t function well when our energy/power levels are low, and when we don’t let go of things that have already happened that don’t serve us, it slows down our progress.

So we have to enjoy ourselves have some fun, grab a night out, try a night out with friends. You will thoroughly enjoy it, truest me and it helps the reset process.

Whether it’s deleting those temporary files (past events and perceived wrongs), recharging our batteries (sleep, healthy food and exercise) or hitting the reset button (all of the above), we have to do what’s best for us so that we can operate at maximum efficiency and effectiveness for ourselves and those we care about.

How to Improve Your Metabolism

Your metabolism is the core process in charge of using up your energy and storing the rest, it’s also in charge of the absorption and usage of many minerals, vitamins and other ingredients that come from your foods. Having a fast or good metabolism is crucial for your health and will help you lose or control your weight as a result. Here’s some tips to improve and boost your metabolism:

Work-out and Lots of Cardio: this might not be the choice everyone wants to hear but it is the best choice to go for if you want to boost your metabolism. It is also long lasting as you continue to burn calories long after you work-out.

Don’t skip meals and eat regularly: fast metabolisms are linked to eating 3 meals and 3 snacks a day with 2 ½- 3 hour intervals. The most important meal to never skip is breakfast as this is the starter of your day. Take this opportunity to eat foods that fill you up, boost metabolism and give you lots of energy.

Sleep and Rest: no, I’m not going to tell you to sleep for 8 hours because research has shown that not everyone needs the same amount of hours of sleep. Sleeping for at least 6 hours on average is enough for a good metabolism. While you sleep, important hormones and organs rest, refresh and carry out other processes that need to be taken care of. Don’t see sleep as a luxury or an option. It’s a necessity. You MUST sleep.

Drink lots of Water: don’t gulp big glasses of water in one sit, through your day drink at least 8-12 glasses of water. If it’s cold water, even better, your body will burn a few calories while bringing that water to a warm temperature. Water is important and necessary in thousands of processes in your body, it keeps you hydrated, young and it helps your kidneys filter effectively.

Increase your Protein and Fiber Intake: proteins are a great source of energy, they help you build muscle tone and they are the most important source of essential amino acids. Alternatively, fiber helps with bowel movements, helps you feel full and provides your body with many healthy minerals. Be warned, eating lots of fiber needs to be paired with lots of water or else you will suffer from constipation.

Learn How Adding These Foods to your Diet will improve your Health

Nowadays, there’s always a new superfood on the spotlight. They come around like trends, expensive fruits that promise to boost your metabolism, help you lose weight and stay young forever. Today, I want to give you a list of foods that you’ve probably known all your life and that will actually provide you with amazing health benefits.

We start off with the infamous oatmeal, deeply hated by kids everywhere, the unpopular cereal has a lot to offer and is not nearly appreciated enough. Oatmeal has been known to be a great food to use while targeting weight loss, helps with cardiovascular health and is a healthy source of energy, fats, vitamins and minerals. Go give your oatmeal box a hug, mister, it deserves it.

Let’s move on to berries. You might have heard before that berries are a great source of antioxidants. However that’s not all these wonderful fruits have to offer, research has shown that eating berries regularly helps keeping mental activity at optimum levels, helps with blood pressure, manage diabetes and weight loss.

Pineapple has high levels of Vitamin C which is great to boost your metabolism and is a healthy source of minerals, manganese, fibers and antioxidants. However these benefits come from eating the raw fruit not the canned and processed pineapple sold in stores. The only cut back is that you should control the amount of pineapple you eat as exceeding can result in diarrhea, vomits, rash, tenderness in your mouth, and heartburn. Other than that, Pineapple will help your bones, your digestion and your immune system overall. It is also a great sweetener for green juices.

Olive oil is the next superstar in this post. Olive oil is a healthy source of Omega-3 fatty acids and has been known to help reduce obesity, bad cholesterol, high blood pressure, and is also a great source of antioxidants. The only catch is that you shouldn’t burn it or use it for cooking as the compound that forms from heating olive oil is not healthy at all.

Add these foods and remove enriched carbs, sugary meals, drinks and snacks and foods with saturated fats or containing trans-fat. Not only will you see the benefits but you will also unlock the door to a healthy and long-lasting life.

These superfoods do make a big difference

Benefits of Canary Seed and How Prepare the Milk

Adding Canary Seed to your daily diet will benefit you greatly especially if you’re suffering from high glucose levels, high blood pressure, chronic constipation, bacterial infections, inflamed organs, or slow metabolism. Canary Seed has been known to eradicate these conditions and help improve the health and lifestyle of those who consume it. Out of all the grains, canary seed has the most proteins, it has more potassium than a banana, more calcium than milk and it’s also a healthy source of magnesium.

In summary, 100 grams of canary seed will yield: 831mg of potassium, 236mg calcium, magnesium 431 mg, and 112 mcg of folic acid. What’s best is that your body will absorb these easily as the milk produced with canary seed is very friendly to your stomach and will make you feel sated fast.

Other benefits of canary seed include:

Outstanding source of antioxidants, proteins, enzymes and lipase (the enzyme that removes harmful fat in veins, arteries and fat storages within your veins).

It is also a great source of natural, good and healthy carbohydrates which are needed in any balanced diet. High content of plant proteins.

It helps to build muscle tone, lower the bad cholesterol, burn fat storages in the difficult areas of your body such as abdominal fat and reduces cellulite greatly.

If you’re wondering how to prepare the milk, all you need is canary seed either in powder or the seed itself. If you’re using the powder, just mix 5 tablespoons of the powder with 250 ml of water, shake well and add another 250 ml.

If you’re using the seed, you will need to add 5 tablespoons of the canary seed to a glass with water and let them soak for 8 hours. Replace the water with new water (250ml) and blend well in a blender, let the milk set and then filter the milk, add 250ml water.

Make sure not to add sugar to your milk as it can cause irritability in your bowels and therefore cause discomfort, diarrhea or ulcers. One tablespoon of vanilla or almond extract or honey will give your milk a nice flavor, cinnamon is also a good spice to use to make your milk tasty. Make sure you drink the prepared milk within a day or two as it will get sour and impossible to drink.

The Sedentary Lifestyle: Your Worst Enemy

 

Avoiding a sedentary lifestyle can be a very difficult thing to accomplish and sometimes, when we know we shouldn’t be so sedentary, we still have a hard time getting out of the couch, chair, or bed and doing something that makes us use our muscles. That’s why I’ve prepared a list of the effects of a sedentary lifestyle coupled by some glaring scientific findings to help you wake up and decide to get active.

  1. Diseases and conditions like Diabetes type 2, colon and breast cancer, dementia, strokes, cardiovascular conditions, heart attacks, and depression are all related to sedentary lifestyles. In some cases, it has been reported that the risks and likelihood of someone suffering from these conditions increases with their sedentary lifestyle.

In contrast, people who are more physically active have lower rates of cancer mortality, lower rates of Diabetes, depression and cardiovascular conditions.

 

  1. Obesity and excess weight are directly related and proportional to your sedentary lifestyle. If you don’t use up the calories you consume, they are bound to be stored. This is what the body does naturally, it stores energy for emergencies but with sedentary lifestyles this storage of energy is never used and it accumulates resulting in excess weight.

 

In contrast, people who are physically active tend to have their weight under control. This has nothing to do with being skinny or a super model but rather having a healthy weight in relation to how much fat is your body and how much energy you consume.

 

  1. Sitting down all day or constantly is directly related to: loss of concentration over time, loss of lean muscle which the muscle we use to do regular tasks such as walking, lifting, getting up, etc, and faster bone loss.

 

The good news is that these adverse effects can be reverse by taking a simple walk for five minutes every hour (especially for those who don’t have any other option but remain seated at work or elsewhere). Taking deep breaths while you sit down, regularly stretching and working-out for, at least, 20 minutes daily are other important choices you should make to reverse the effects of sitting down all day or for long periods of time.

Ways to Stay Physically Active

Staying physically active can be a challenge for many but it’s important that we don’t enter a monotonous and sedentary lifestyle as this type of lifestyle is related to many cardiovascular conditions. In general, being too sedentary does your body no good keeping yourself active, flexible and in shape is crucial to have a good general health. Here’s some tips to add to your daily life to help you transition to a more active life style:

Use the stairs instead of elevators when you’re heading to 2nd and 3rd floors. If you’re heading to a fourth or higher, it would be wise to use an elevator to avoid sweating but if you don’t mind, walk up those stairs!

Walk to places that are closer to your home rather than taking your car. If you’re going to a store or someone’s house nearby and you know you could easily walk there (10-15min walk) then take that opportunity to boost your cardiovascular system!

Join a gym, work-out class or club. Going regularly to a gym with a group of people or by yourself is a great way to motivate yourself to go and actually spend 30-60mins working out.

Take 30 minutes walks 3 times a week. Walking is the best exercise for your body and your heart. You can either use a treadmill, elliptical machine or you can go to a park.

Pick up hobbies that challenge you physically such as swimming, hiking, mountain climbing, snorkeling, scuba diving and others. These hobbies and activities are a great way to stay active and develop skills important for survival in emergencies or situations where your life is at risk.

Look up 10-15 minute work-outs. Most of these work-outs are short but intense and either target specific areas or cover your whole body. These are great to do early in the morning or when you arrive home from your day. This is a great option if you are too busy to set aside 30-60 minutes to work-out.

Look up work-outs or challenges for your favorite TV shows/series. There’s many work-outs available online for different types of shows with instructions on what to do when something happens in the show. These are a great way to stay active and avoid being a couch-potato!

Why you should avoid Corn Syrup

That excessive amounts of sugar are unhealthy for you is commonly known, but lots of people aren’t aware that there are huge differences between the types of sugar added to our foods. Regarding the worldwide statistics clarifying the role high-fructose corn syrup plays when it comes to the causes and promotion of obesity, various diseases and even death, and the result of several scientific studies, corn syrup is more toxic than anyone would’ve thought.

  • A study with female mice has shown that the ones fed with corn syrup died almost 2 times faster than the ones fed with table sugar, and produced 26.4% fewer offspring than the other one. This effect applies to humans, who face serious health conditions if consuming too much corn syrup.

High fructose corn syrup and table sugar are not processed by the body in the same way. Our digestive enzymes have to break down table sugar into glucose and fructose, which then are absorbed into the body, corn sugar in comparison is an industrial product extracted from corn stalks via a chemical process that results in a product far from natural, a complicated chemical compound, which leads to the body not digesting the sugar but it being immediately transported to the liver. This leads to the production of high levels of cholesterol and triglycerides (fats), which over a longer time cause a fatty liver, a widespread disease in America.

  • The danger of overdosing corn syrup is higher in Americathan in any other country, as 42% of added sugars to all sorts of products come from corn syrup, while in other countries worldwide, the percentage of corn sugar used in products accounts to only around 8%.
  • The consumption of corn syrup causes insulin resistance which leads to cancer, diabetes and heart diseases.

And it doesn’t stop here: An FDA researcher wanted to test corn syrup for contaminants and, after being refused to be shipped a barrel of corn syrup multiple times, she claimed she represented a soft drink company and finally got a barrel.As a result, she found mercury and other contaminants in the product. These contaminants are not measured or regulated by the FDA.

What can I do to avoid corn syrup?

Cook from scratch with carefully selected ingredients and avoid processed foods. Thus, replace corn sugar with natural sweeteners, ideally honey, but molasses, agave nectar or table sugar works too.

Avoid sweetened beverages. Alarmingly, most sweetened drinks in America contain twice the amount of daily recommended fructose per bottle, which is a true burden for your liver, so cut down on sweet drinks as much as possible and switch to water.

Learn how a Low Carb Lifestyle can improve your Health

Scientists all over the world agree that keeping the amount of carbohydrates you consume a day low is beneficial for your general health, as well as helpful if you’re suffering from obesity. How does it work?Avoiding the consumption of sweets, sweetened beverages and other products containing refined sugars is an essential part of a low carb lifestyle. You should cut down on foods like pasta, potatoes, corn, whole grain, bread and, rice, etc.

The goal is to receive your daily carbohydrates mainly from fruits and veggies, whereas your source of energy will be natural fats (preferably Omega-3 fats) and proteins. Make sure you avoid low-fat dairy products, since they usually contain added sugar. Make sure to drink broth routinely to prevent sodium loss, which this diet is usually linked to.

But what does this special diet do to your body if you’re strictly following the rules?

1) You’re preventing coronary heart disease. Limiting your carbohydrate consumption will decrease the production of insulin in your body which can cause this disease. Furthermore, a low carb diet raises the blood levels of HDL-cholesterol. A lack of HDL-cholesterol in your blood can as well cause coronary heart disease and other heart diseases.

2) You’re lowering your blood pressure. A huge step to prevent cardiovascular disease and strokes is to lower your blood pressure, and as studies have shown, that’s what a low carb lifestyle does to you.

3) You’re effectively treating metabolic syndrome. Metabolic syndrome is a widely spread condition that comes with the symptoms of high triglycerides and abdominal obesity, which are both improved by a low-carb lifestyle. Many health organizations still recommend low-fat diets to treat this condition, but those don’t do anything about the symptoms related to metabolic syndrome.

4) You’re preventing diabetes. By means of a low carb lifestyle, you’re lowering your levels of fasting glucose and glycated hemoglobin. This does not only help prevent diabetes but can also help you if you’re already suffering from diabetes or pre-diabetes conditions such as hypoglycemia.

5) You’re losing weight. A low-carb diet helps your kidneys shed sodium and your body to get rid of excess water. But that’s not all: You’re also killing your hunger, so losing weight will be much easier to do than with a low-fat or low-calorie diet. A low carb lifestyle especially kills the abdominal fat which is proven to be the most dangerous type of fat.  Abdominal fat, or also called ‘visceral fat’, is the type of fat that lodges around your organs and can lead to type 2-diabetes and several heart diseases.

6) You can cure brain disorders. In a study, children who suffer from epilepsy but who medications don’t work for, were ordered a low carb diet. The result was that the children had less than half of the amount the seizures they used to have, and 16% of them even didn’t get seizures at all anymore.

 

Get in Shape Quick with this 10 Minute Workout

If you don’t have time to do long work-out sessions of 20-30 minutes but you still want to remain active or in shape, this work-out is just what you need. This quick and easy 10 minute work-out will target all your important body zones. It consists of three types of exercises mixed in one powerful routine: cardio, aerobics and pilates.

50 Jumping Jacks: we start off with these bad guys to get your heart rate up and work up your cardio. If you can’t jump then mimic the jumping jacks movements without jumping it will still have an impact on your cardio.

10 Squats: try to reach as low as you can, expand your legs and really get out of the comfort zone for these. Remember, this is a quick work-out but it must be intense for you to see desired results!

10 Lunges: these bad guys will help you build muscle tone from buttocks to calves. To focus the effect on your buttocks, contract your butt cheeks as you do them.

30 second Plank:  if you’ve never done a plank before, you might want to start off with 10 seconds and increment as weeks go by. Planks are amazing but they’re also VERY intense.

30 second Mountain Climbers: just like with the plank, start off easy by doing sets of 10 seconds and incrementing until you reach 30 seconds. An alternative to mountain climbers are bicycle crunches or mid-air bicycle movements with your legs.

10 Ab Crunches: the great finale! 10 ab crunches, if you want to be extra intense, butterfly crunches are your best friends. There’s many types of crunches you can do to focus on different effects you’re looking for just make sure you can handle the pain!

As you can see, this work-out isn’t a low-impact routine but rather a very intense one. This 10 minute workout is short but effective and it promises to push your limits. For starters, I recommended to start off with 1 set of each. As the weeks go by, you can increment to 2 sets and up to 3 sets, you can do this as many times as you want, or keep it regularly to reach a desired effect and keep it. Alternatively, if you want to stay in shape, you can do this work out at least 3 times a week. And to relax and have fun we recommend taking a limo, if you are in the Destin FL area. It is great fun.

 

Physical Benefits of Meditation

We’ve talked before about the benefits meditation has on emotional health, but the train doesn’t just stop there. Meditating regularly has proven to have a great impact on the physical health of those who practice it. This shouldn’t come as a surprise since meditation helps lower stress levels which means it affects the release of cortisol (aka the stress hormone). It has been proven that high levels of cortisol can be related to a myriad of physical conditions from obesity to muscle tension and spasms. Cortisol isn’t always the bad guy, regular levels of cortisol are important. The problem is when stress-filled lives meet with high levels of cortisol.

The way meditation works is by allowing you to create a conscious state where you are aware of your thoughts, surroundings and sensations but you don’t let them have a particular impact on you, nor do you react to them. This way, your nervous and muscular systems relax, which then has a positive effect on the rest of your body. However, don’t confuse meditation with sleeping or daydreaming, since they’re not one and the same. During meditation you’re fully conscious and self-aware, the goal is not to fall asleep but to relax and quiet your mind.

Studies have shown that meditation can also help lower blood pressure levels. Specifically, breathing meditation, which consists of focusing on your breathing patterns. You inhale and exhale as slowly as possible focusing on where that air is going. How does it feels (feel) when your chest expands as you breathe in or contracts as you breathe out? You picture your lungs and the oxygen that reaches every part of your body through your blood. You focus on how it feels as you inhale that air through your nostrils, is it hot or chilly? Does it feel differently when you exhale it?

Remember that meditation only shows long-term effects, this a practice you should adapt to your daily lifestyle to improve your stress levels and see how your body benefits from them. Five to ten minutes daily is a good way to start. However, if you’re worried about medical conditions that need to be paid attention to right away, visit your personal doctor before it’s too late.