lifestyle

Healthy Lifestyle Tip ~ Do You Know The Two Categories of Vitamins?

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Vitamins are Divided into Two Categories: Water Soluble and Fat Soluble

Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves.

  • The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C.
  • The fat-soluble vitamins are A, D, E, and K.

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Healthy Lifestyle Tip ~ Here’s How to Calculate Your Calories will Walking or Running

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Calculating Your Calorie Burn While Walking or Running

The American College of Sports Medicine journal “Medicine and Science in Sports and Exercise” reports how to calculate an equivalent calorie burn between walking and running. If you walk 3 to 5 mph, your calorie burn is equal to your body weight multiplied by .30 for each mile. When you run, your calorie burn is equal to your body weight multiplied by .63 for each mile. A 150-lb. person burns 45 calories walking a mile and 94.5 calories running a mile. By this standard, at all body weights, you have to walk 2.1 times the distance to burn the same amount of calories as running.

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Healthy Lifestyle Tips ~ Are You Addicted to Certain Foods?

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Do You Have a Food Addiction?

An online article in Healthline describes food addictions and lists 8 symptoms.

Food addiction involves the same areas of the brain as drug addiction. Also, the same neurotransmitters are involved, and many of the symptoms are identical (2Trusted Source). Processed junk foods have a powerful effect on the reward centers of the brain. These effects are caused by brain neurotransmitters like dopamine (3). The most problematic foods include typical junk foods like candy, sugary soda, and high fat fried foods. Food addiction is not caused by a lack of willpower but believed to be caused by a dopamine signal that affects the biochemistry of the brain (4Trusted Source).

There is no blood test to diagnose food addiction. As with other addictions, it’s based on behavioral symptoms.

Here are 8 common symptoms of Food Addiction

  1. frequent cravings for certain foods, despite feeling full and having just finished a nutritious meal
  2. starting to eat a craved food and often eating much more than intended
  3. eating a craved food and sometimes eating to the point of feeling excessively stuffed
  4. often feeling guilty after eating particular foods — yet eating them again soon after
  5. sometimes making excuses about why responding to a food craving is a good idea
  6. repeatedly — but unsuccessfully — trying to quit eating certain foods, or setting rules for when eating them is allowed, such as at cheat meals or on certain days
  7. often hiding the consumption of unhealthy foods from others
  8. feeling unable to control the consumption of unhealthy foods — despite knowing that they cause physical harm or weight gain

If more than four to five of the symptoms on this list apply, it could mean there’s a deeper issue. If six or more apply, then it’s likely a food addiction.

Healthy Lifestyle Tip ~ Leeks are a Low Calorie & Provide Vitamins A, C, K and B6

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Leeks Are a Nutritionally Healthy Food

According to Precision Nutrition’s Encyclopedia of food, “One cup of raw leeks contains 54 calories, 13g of carbohydrates, 1g of protein, 2g of dietary fiber, and no dietary fat. They report that leeks are high in vitamin A (one cup offers 30% of your daily requirement), and they’re a good source of vitamin C, vitamin K, and vitamin B6, as well as the minerals iron and manganese. Leeks also have a high concentration of flavonoids and polyphenols, leeks and offer protection against oxidative stress and cancers as well as cardiovascular disease.”

Feel Good Tip for Today ~ Lowering Stress

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How does your lifestyle contribute to your stress level?

Sometimes, if we’re not careful, our lifestyle can impose an unhealthy level of stress. We can make adjustments to our lifestyle and lower our stress level. It’s not easy when we are bombarded with ads encouraging us to live beyond our means. Learning to say no to the temptations to live beyond our means is a good step to lowering one’s stress level.  A minimalist lifestyle is one way of easing the stress from pressures associated with consumerism.

Here are some resources to check out if you’re interested in a minimalist lifestyle:

  1. The Minimalists: A Documentary About the Important Things – This documentary follows two friends as they embark on a journey to simplify their lives. It is a great introduction to the minimalist lifestyle and provides some valuable insights into the benefits of living with less.
  2. The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing – This book by Marie Kondo is a popular guide to decluttering your home. It provides a simple and effective method for getting rid of the things you don’t need and keeping the things you do.
  3. Minimalism: Live a Meaningful Life with Less – This book by Joshua Fields Millburn and Ryan Nicodemus is a comprehensive guide to the minimalist lifestyle. It covers everything from decluttering your home to simplifying your finances.

Today’s Health Tip ~ 5 Tips to Feel Better about Life

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  1. Keep company with good people. – Maximize the amount of time that you spend with people you enjoy being around. Connecting with others who radiate positivity and have similar interests will excite and energize you. On the other side, people you don’t relate to you or who have negative outlooks, complain often, or make poor choices will only drain your energy account. Be selective about the company you keep.
  2. Avoid news overdose. – Consuming news is an important way to stay connected to what’s happening in the world. It can be educational, entertaining and even uplifting. Unfortunately, the news too frequently is filled with stories of suffering. These stories can skew your view of the world and cause you to focus on your worst fears instead of recognizing the good that surrounds you. You can’t avoid these stories altogether, but try to minimize your exposure when you can, especially during trying times.
  3. Get regular exercise. – Do you find yourself feeling lethargic halfway through the day? Have you ever gotten winded by simple everyday duties, such as grocery shopping or household chores? The Department of Health and Human Services recommends that adults complete at least 150 minutes of moderate intensity physical activity each week. Contrary to what you might believe, this will add to your energy account and not subtract from it. Exercise relieves stress and tension, strengthens muscles and boosts endurance, and helps your body work more efficiently during other physical tasks or activities.
  4. Do something meaningful each day. – What do you feel passionate about? Do you have a special talent that you’d like to practice more often or share with others? Do something you enjoy every day, even if it’s a simple act like cooking a healthy meal or listening to your favorite song. Putting effort into the things that matter most to you will help you use and reserve your energy in ways that will bring out the best in you.
  5. Think good thoughts for others. – Maintaining a compassionate mindset is another way to conserve energy. One example of practicing this way of thinking is called kind attention. For example, try to make eye contact with a stranger and smile, while thinking “I wish you well.” This positive act can, instead, keep you from judging that person. Judging others can cause us to place judgment on ourselves, and that type of negative internal dialogue can be exhausting. You’ll feel better with each step you take toward this important self-care investment.

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Today’s Health Tip ~ Best Foods for Post Surgery Recovery

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What foods should you consume to help promote healing after surgery?

After surgery, your priority would be focusing on wound healing and recovery. Eating well and adequately can help you regain strength and recover more quickly. Certain foods can be beneficial after an operation to aid in recovery and healing. As a general rule of thumb, know that you will likely need more calories, protein, fluids, vitamins and minerals during the recovery process (Always consult your doctor and/or dietitian regarding your diet after surgery).

Best Food groups post surgery:

    1. Protein rich foods
    2. Whole grains
    3. Fruits
    4. Veggies
    5. Good fats
    6. Iron-rich foods
    7. Calcium-rich foods
    8. Plenty of water

Today’s Health Tip ~ What Foods Improve Circulation?

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Blood is like your body’s superhighway. It carries nutrients and oxygen to everything from your heart and brain to your muscles and skin. A healthy diet is one way to optimize your circulation, or blood flow. Combined with exercise, hydration, weight management, and not smoking, some foods can help improve circulation. Next time you head to the grocery store, consider including these items in your shopping cart.

    1. Cayenne pepper
    2. Berries
    3. Beet juice
    4. Fatty fish
    5. Pomegrantes
    6. Garlic
    7. Walnuts
    8. Grapes

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Today’s Health Tip ~ Brown Rice is Good for the Thyroid

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Brown rice – High in Fiber, Low in Fat

Low in fat and high in fiber, brown rice is also a rich source of selenium—a trace element essential for thyroid metabolism, DNA health, and proper immune system function, according to the NIH. Brown rice is also a good source of manganese and niacin, which are both important for brain and heart health. Swap in brown rice for white.

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Today’s Health Tip ~ Raspberries – Summer’s Healthy Gift

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Raspberries are Good for Your Brain and Nerves

Just one cup contains nearly half your daily manganese—important for brain and nerve function, as well as bone and joint health. Raspberries are high in fiber, vitamin C, and antioxidants, and low in carbohydrates.

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