stressing out your heart

Is There a Stress Management Diet?

Stress: We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness since too much stress is bad for you. There are many strategies, and one of them includes what you eat. Read on to learn how a stress management diet can help.

Stress-Busting Foods: How They Work

Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?

Complex Carbs are Best for Stress Management

stress management
old fashioned oatmeal

All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it’s best to eat complex carbs, which take longer to digest. Good choices include whole-grain bread, pasta, and breakfast cereals, including old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.

Simple Carbs (limit these)

Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But in a pinch, these foods can hit the spot. They’re digested quickly, leading to a spike in serotonin. Still, it doesn’t last long, and there are better options. So don’t make these a stress-relieving habit; you should limit them.

Oranges

stress management

Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.

Spinach (if you don’t like spinach – try hiding it in smoothies)

Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don’t like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.

Fatty Fish

To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week.

Black Tea is Another Good Choice for Stress Management

stress management
black tea

Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.

Pistachios

Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart’s arteries, make diabetes less likely, and protect you against the effects of stress. Don’t overdo it, though: Nuts are rich in calories.

Avocados

One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana. A little bit of guacamole, made from avocado, might be a good choice when stress has you craving a high-fat treat. Avocados are high in fat and calories, though, so watch your portion size.

Another Great Choice is Almonds (one of my favorites)

stress management
almonds

Almonds are chock-full of helpful vitamins: vitamin E to bolster the immune system, plus B vitamins, which may make you more resilient during bouts of stress or depression. To get the benefits, snack on a quarter of a cup every day.

Raw Veggies

Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension.

Bedtime Snack

Carbs at bedtime can speed the release of the brain chemical serotonin and help you sleep better. Since heavy meals before bed can trigger heartburn, stick to something light.

Milk (warm) is great for Stress Management at Bedtime

stress management
milk

Another bedtime stress buster is the time-honored glass of warm milk. Research shows that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low-fat milk.

Herbal Supplements

There are many herbal supplements that claim to fight stress. One of the best studied is St. John’s wort, which has shown benefits for people with mild to moderate depression. Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less data on valerian root, another herb said to have a calming effect. Tell your doctor about any supplements you take, so they can check for any possible interactions.

De-Stress With Exercise Might be the Best Stress Management Option

Besides changing your diet, one of the best stress-busting strategies is to start exercising. Aerobic exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called endorphins. Aim for 30 minutes of aerobic exercise three to four times a week. If you’re not active now, tell your healthcare provider you’re going to start exercising — they’ll root for you and make sure you’re ready to get moving.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions, and the sharing.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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physiostep txt-1000 elliptical cross trainer

 

First of all, the PhysioStep RXT-1000 Elliptical Cross Trainer is the latest innovation in exercise technology. Secondly, the Physiostep RXT-1000 provides a stress-free, efficient and low-impact total body workout! Thirdly, the PhysioStep RXT-1000 combines a relaxing recumbent sitting position with the natural motion of an elliptical, to create a truly unique fitness experience.

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obesity

 

Are you living a healthy lifestyle? These are my thoughts on How to Live a Healthy Lifestyle that I wanted to share with all of you. I wrote this to help you to understand the importance of healthy eating and living a lifestyle.

The food that we eat significantly affects our energy level, mood, the way we think, and how we relate to other people. Carefully choosing the right kinds of food may prove to be a challenge because of the wide variety of great tasting meals that surround us.

More often, we eat more than what our bodies can burn. We consume excessive amounts of sugar, calories and fat, daily, which may lead to obesity or other health illnesses such as diabetes, hypertension, and cardiovascular ailments.

healthy lifestyle
Healthy eating pyramid

Healthy eating does not mean being unrealistically strict about what we should eat. There isn’t any need to deprive ourselves of the food we love. We have to remember that food nourishes our bodies and energizes us. Maintaining a balanced diet means consuming the right proportions of carbohydrates, fats, proteins, fibers, vitamins, and minerals.

The food serving size will depend on your age, gender and level of physical activities. Increasing water intake is also a vital part of a healthy diet because it helps clean our systems of harmful toxins and waste products.

Choosing a healthy eating lifestyle also means widening our food choices by trying food that we don’t usually eat, including vegetables, fruits, and whole grains. One way to disguise the taste of fresh fruit and vegetables (for picky eaters) is to make smoothies out of them. Making smoothies are an excellent way to get the beneficial vitamins and minerals that a person needs.

You can still enjoy the food that you love as long as you consume them in moderation. A nutritious diet and an active lifestyle help to reduce the risk of serious diseases. Such as cancer and heart disease.

An annual exam through your preferred Healthcare provider to make sure you are on the right track is recommended.

Importance of Living a Healthy Lifestyle

Living a healthy lifestyle may mean something entirely different from one person to the next. Some, define health as living a disease-free life.  Others, healthy means being able to play with grandchildren or adhering to a weekly exercise schedule. I think it means both ideas.

Peoples definition of healthy may differ, but the importance of living a healthy lifestyle is a fundamental component of your optimal mental and physical well-being.

Components

According to the authors of a March 2003 study published in “Age and Ageing”. People with unhealthy habits such as smoking, a poor quality diet, and physical inactivity are at risk for early health decline and death. Although, many factors are contributing to a person’s overall health.

Diet and physical activity are leading factors of your level of health and quality of life. Also, a nutritious diet of whole grains, lean meats, vegetables, fruits and healthy fats (yes I said fats) is necessary for healthy weight management.

Balance in your diet helps you to maintain your energy levels throughout the day. Regular physical exercise may include a variety of aerobic and strength-building exercises. You can prevent weight gain that can lead to many extreme chronic conditions.

Lifestyle habits such as not smoking and limiting alcohol intake contribute to healthy living. Also, getting the proper amount of sleep each day is crucial to achieving a healthy lifestyle.

Disease Prevention

An inactive lifestyle is a prominent cause of chronic diseases. Luckily, many of these conditions are manageable. They can be prevented by proper exercise 3 times a week and by being mindful of your food and lifestyle choices.

Developing diabetes is impacted by your diet.  A  study published in March 2001 by “The New England Journal of Medicine,”  found that participants who had maintained a body mass index of 25 or less were considered to have a significantly lower risk of developing type 2 diabetes. As compared to people with higher BMIs. Click on this link to get a BMI-chart for your reference.

Diets that are high in saturated fat (bad fat), sugar, and processed foods quickly leads to weight gain. Being overweight increases, the risk for high blood pressure, arthritis and certain forms of cancer.

Longevity

Living a healthy lifestyle not only improves your quality of life, but it may add years as well. Authors of a June 2002 article published in the “American Journal of Public Health” found that quitting smoking before age 35 adds 6 to 8 years of life. And quitting at age 65 adds 1 to 4 years of life expectancy.

Watching your diet, physical activity and stress levels will allow you to balance all aspects of your life. An annual physical examination by your preferred healthcare provider aids with early detection and treatment of medical conditions. Also, your doctor can recommend lifestyle habits that contribute to a longer and healthier life.

Mental Health

How to deal with stress effectively can play a significant role in maintaining your health. The authors of a September 2012 article published by “Computational and Mathematical Methods in Medicine,”  found that living a healthy lifestyle by engaging in regular physical activity and eating balanced diet points to lower levels of stress, especially in women.

healthy lifestyle
Yoga stretching

Finding ways to release anxiety and handle daily pressures can keep stress levels low. Most people find yoga or breathing techniques each morning helps them mentally prepare for the day ahead. Spending a few minutes in thoughtful reflection before going to bed may contribute to improving your sleep quality. And regular exercise increases your brain’s ability to memorize and learn.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through the purchases you make on the provided affiliate links.
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make juicing affordable

Juicing can be a lifestyle even when on a tight budget. There is a common misconception that juicing is expensive and it requires more money to eat healthily. It can be expensive if you are wasting your produce. The truth is if you pay attention to the food you buy and how much is needed for your drinks and smoothies, juicing doesn’t have to bust the budget. Continue reading for our tips on how to make juicing affordable.

Tips and suggestions to start saving money while benefiting from the positive rewards of juicing.

Note: This article is in response to a comment made in a different article I wrote. I was asked if I had any suggestions on How to Make Juicing Affordable. She wrote that she spent her entire budget on produce in the first 2 weeks of the month. I was touched by her asking for my help. I’ve always said that I created this website so that I could help people live a healthier lifestyle.

I have been working on this article for a while, but I wasn’t quite ready to publish it. I finished it, and this is for you, Judy. I hope it helps.

make juicing affordable
Omega J8006 Nutrition Center

1. Purchase a quality masticating/slow juicer

The best tip I can give to juicing on a budget is to buy a quality juicer. Compare models and examine the pros and cons of each juicer type.

Your largest upfront expense will be a slow juicer, but it will be worth the cost in the long term. A quality juicer will give you the most out of your produce, so there are less waste and huge cost-savings in the long run.

By investing in a quality slow juicer, your juicing will be more efficient. You get better yield and can extract more juice out of every fruit and vegetable. When spending a lot of money on a juicer, make sure that you get one with a long warranty. I like the Omega juicers, and the best news is that they come with a 10 to 15-year warranty.

Masticating/slow juicers are straightforward to use, produce great-tasting juices, and are capable of extracting vegetable juices that centrifugal juicers are not able to—such as cilantro and parsley, or small fruits such as berries.

One benefit to a masticating/slow juicer is that it creates less foam when juicing. Less foam means that your juice will have approximately a 72-hour shelf life.

While you may spend a couple of hundred dollars on a slow juicer, you will also save hundreds of dollars each year by reducing produce waste, because of the high juice yield.

2. Use Lasting Ingredients

For example, romaine, carrots, lemons, ginger, green apples, celery, and zucchini last a very long time. Especially,  in the fridge (2-3 weeks usually). These are all some of the tastier ones, and they are some of the best juicing ingredients you can use. It’s nice to buy these in advance and not have to worry about going to the store.  Plus, they do make delicious juices! And they will make juicing affordable.

3. Use Mainly Veggies, Not Fruits

Fruits are excellent for you. They’re also expensive when you juice them. It’s better for your body to eat fruit rather than drink fruit juice, because of all the sugars found in fruit. Vegetables abundantly provide nourishment to the body which is the point of juicing in the first place. And have no sugar with these exceptions which are lemons, red peppers, cucumber, tomatoes, and green apples.

make juicing affordable
Green apples

Green apples are a little higher in sugar than these others but are one of the best low-glycemic fruits. They have the nutrient known as malic acid which has been shown to stop tumor growth. They add a sweeter taste to juice so try to use only 1/2 an apple per juice. It not only lowers your sugar intake but also saves on the budget.

Carrots are also an excellent fresh ingredient to use for juice. They help to reduce inflammation, improve immunity, and improve your skin.

4. Buy What’s on Sale

Just like you would do with your natural fruits and vegetables, buy your vegetables and juice ingredients when they go on sale. Learn when your produce department puts items on sale so you can buy the freshest ingredients and also make sure to get the best sale items each week.

On the flip side, you can also buy veggies that are typically just fine, but that grocery store produces managers need to get rid of for new inventory through the week. They usually give significant markdowns on perfectly great juicing ingredients! And this definitely will make juicing affordable.

5. Plan your juicing recipes ahead of time

It is a good idea to plan. Create a list of recipes that you want to make throughout the week. Then purchase all the products that you will require—just for that week.

Purchasing produce this way, you will not have to deal with as much waste. You can freeze produce (which I do all the time, and it’s not necessary to defrost before juicing) to keep it fresh longer; it is easier to just buy what you need for the week.

6. Choose high water content produce

make juicing affordable
Watermelon

When selecting produce, find items that have a high moisture content.  Larger drinks with less product are a result of higher moisture content. Higher moisture is found in watermelon, cantaloupes, cucumbers, apples, oranges, peaches, and various other leafy greens that all have a high water content.

High moisture content produces more drinks without using as much produce. In tropical countries where fresh coconuts are available, drink coconut water when you don’t drink juice.

8. Make a Little

A misconception of juicing is that you have to make a large amount at one time. You don’t have to drink an 8-ounce glass of juice every day. It’s easier if you’re going to juice to make better use of your time, but it also costs more too. And it won’t necessarily give you more benefits.

Just have 4 ounces per day; you’ll still feel great, guaranteed! As a result, it doubles the number of ingredients in your supply and makes it much more simple and doable.

9. Grow Your Produce

Another way to save money on your food is to grow your fruits and vegetables. You do not need much space to grow authentic food. Choose plants that are easy to grow and care for, including spinach, broccoli, cucumbers, green beans, and tomatoes.

Kale is an easy vegetable to grow. It has a longer growing season than most other vegetables and a high yield. I do recommend using a masticating/slow juicer when trying kale. Kale is commonly expensive in certain areas. By growing your own, you can cut down on your juicing costs and make juicing affordable.

10. Find a CSA Program

Community Supported Agriculture (CSA) programs are designed to help residents with affordable produce from local farmers. You typically will pay an upfront fee at the start of the season.

Then, each week you will visit a designated drop off location and select your product, or you can have it delivered to your home. The upfront cost is usually high, but you will save hundreds of dollars over the course of the year. Another perfect idea to make juicing affordable.

make juicing affordable
Farmers and Artisans Market

11. Try Shopping at a Farmer’s Market

Instead of joining a CSA program, you could consider buying your produce from a local farmer’s market. Despite what many people think, you can save a lot of money on food (and make juicing affordable), when you shop at a farmers market. Because the product is going directly from the farm to you and not through a middleman, it can save you a lot of money on produce. To find a farmers market near you just Google (farmer’s market and your area).

In Conclusion, Tips on How to Make Juicing Affordable

Hopefully, you will be able to use these suggestions to save money and make juicing affordable. It would be a shame for you to pass it by because you are worried about the cost.  Juicing offers so many different health benefits for you, please don’t miss this opportunity.

Start by investing in a slow juicer. Build a base group of affordable products that the majority of your juicing can be based around. Consider joining a CSA program or shopping at your local farmer’s market.

Juicing leads to a healthier lifestyle. And can help you from spending a fortune on medical bills. Be smart and start saving money while juicing on a budget.

I hope you found this article. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions, and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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chlorophyll

 

How to Get More Liquid Chlorophyll into Your Diet. Eat your greens AND…drink your greens! It’s true – that is all you need to do it. Here are a few sources you can use each day to ensure you’re getting your quota:

Green Drinks:

Green drinks are becoming more and more popular these days. A green drink is a fresh juice, juiced yourself, made out of green foods. Although some people call for a fruit to be added, fruit that has been juiced (i.e., fiber removed) is not suitable for you at all – it concentrates the fructose, and fructose without fiber is catastrophic for your body and your pH balance.

liquid chlorophyll
powdered greens

The second, more convenient but less beneficial option is to mix powdered greens. These powdered green drinks are a dense source of alkalizing, chlorophyll rich greens that are easily assimilated by the body and they’re usually made up from powdered grasses (such as wheatgrass), vegetables, low sugar fruits and other alkalizing goodies. I tend to do both, to be honest, and I see the powdered version as my safety net. If you would like to try this product I’ve provided a link to amazon.com.

liquid chlorophyll
liquid chlorophyll

Benevolent Nourishment Liquid Chlorophyll:

This is one of my top, top supplements – a concentrated, dense, tasteless (almost) source of liquid chlorophyll that you can add to any drink (water, juice, smoothie) to give your body a constant source of the green goodness!. It is incredible the difference it makes to your energy.

And unlike most chlorophyll supplements it isn’t refined and highly processed (killing the goodness) or packed full of sweeteners. That’s something you need to look out for with chlorophyll supplements – they often have sweeteners, and flavorings added.

They’re not needed, and they take this from being wonderfully alkaline to acid for no good reason! If you’d like to try adding more liquid chlorophyll to your diet, I’ve included this link to amazon.com.

Green Food in General:

Therefore, eat loads of greens! Think of great big salads and veggies – spinach, lettuce, broccoli, Asian greens, green capsicum, asparagus, peas, beans, kale, etc. Any food that is green is that way because it contains chlorophyll – so eat up!

In Conclusion, the simple message is this: go green.

Eat, drink, ingest green foods however you can and whenever you can – you will feel the difference in your energy within 48 hours!

My personal experience suggests that going green, going alkaline and getting a mass of chlorophyll does absolute WONDERS for your health and energy.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions, and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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