The End

Hello my wonderful readers, unfortunately, this will be the conclusion of my blog. I really want to thank you guys for reading, and for your thoughtful and encouraging comments and feedback. I have really enjoyed writing about this topic, and I have learned so many new things from my research. This blog has allowed me to grow as a writer, as well as a reader, I have learned some new recipes (and have improved my previously disastrous skills in the kitchen).  Over the period of this blog, I have definitely become healthier and have overall, have adopted a healthier lifestyle by including these little tips and tricks in my daily life.

I hope you all have enjoyed and learned from this blog as much as I have. It has been great fun for me, and I hope you have or will incorporate these tips and tricks into your daily life. 

Although this is my last and final post, this does not mean I’m going to stop using these tips and tricks! Also, I will forever continue to research, and have the desire to learn new things about health. I am always looking for ways to better myself through health and fitness, so I am not worried that I’ll discontinue this. I am constantly and compulsively looking up the benefits and effects of everything I do and eat!

As this not the end of my research or desire to find new ways to incorporate easy tricks for better health, I hope it is not the end for you either! I encourage you to continue to strive to become a healthier version of you. There are always new things you can do to better your health.

To make it easier for you, this is a list of my favorite / go-to websites and blogs. I learn a lot and get much of my information and inspiration from these sites:

• www.webmd.com
• www.livestrong.com
• www.mayoclinic.com
• www.movenourishbelieve.com
• www.fitsugar.com/

If you ever have any questions about any of my posts or questions in general, you can still leave me a comment, and I will definitely respond!

Thank you, again, for reading my blog.

Stay healthy- eat clean, exercise regularly, and remember…everything in moderation!

Quick and Easy Ideas for Healthy Snacks

Eating healthy when you are constantly on the go is not always easy, so I’m going to give you some ideas for some delicious snacks that are quick and easy that you can incorporate in your busy lives.

Snacks with Avocado

I love adding avocados to my daily snacks because they are tasty, healthy and they keep me feeling satisfied and energized. WebMd notes that, “[a]vocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K.” Many people who are trying to lose weight avoid avocados because they are so high in calories, but since contain many vitamins and other things that benefit our health, I wouldn’t worry about the calories. As long as you are consuming them in moderation, it shouldn’t be a problem-- especially because they are energizing and they keep you full.

These are some of my favorite snacks with avocado:

·      Gluten free toast with hummus, mashed avocado & fresh black pepper (if you are in the mood for an extra crunch, I also like to add thinly sliced cucumbers to this recipe)

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·      Half of a gluten free bagel with a thin layer of cream cheese, smoked salmon topped with half of an avocado

 

My Picture!

·      Fitsugar.com also has some great healthy avocado snack ideas. Click here to visit the page.

*I choose gluten free bread and bagels because gluten has many negative effects on the body. My friend and fellow blogger, Susanna, does a good job of explaining why you, too, should try and avoid gluten. Click here to view her article! 

Smoothies

Smoothies are great for long-lasting energy and for packing in extra fruits and vegetables into your diet. Throw your favorite fresh and frozen fruits or vegetables into a blender, blend and serve.

If you are interested in trying a green smoothie recipe, this is a recipe from one of my favorite online health forums, www.movenourishbelieve.com. I came across this website because it is the website associated with of one of my favorite active wear brands, Lorna Jane.

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Fresh Squeezed / Pressed Juices

Fresh squeezed or pressed juices are fantastic for a fast and body-nourishing snack or for a meal replacement. Juices contain no fiber so the nutrients are quickly absorbed into the blood stream.  

There are so many different juice recipes that vary greatly in flavor and in benefits. Fresh pressed juices are somewhat of an acquired taste so just be prepared for something different if you have never tried them before!

Look up recipes with some of your favorite fruits and vegetables for a more enjoyable juice experience. Personally, I like to add carrot in my vegetable juices for a sweeter taste.

If you are interested in learning more about juicing and making smoothies, I really recommend this movenourishbelieve.com article. It compares the benefits of the two, and offers great suggestions for the best fruits and vegetables to put into your juices and smoothies-- overall, it is the most thorough and enjoyable article that I have come across on this subject matter. 

I hope you enjoy my snack suggestions. Let me know which ones you try! 

Smile for Mental Health and Wellness

Smile for Mental Health and Wellness

A smile is one of the few expressions that universally has the same meaning all around the world. A smile usually communicates happiness, friendliness, acceptance and other positive messages. Today, I’m going to give you some reasons of why you should smile more.

Effect on Self

No matter how unhappy you feel, force yourself to smile. Both the website science.howstuffworks.com and the website Pickthebrain.com note that the brain reacts positively to smiling.  According to science.howstuffworks.com, “facial changes involved in smiling have direct effects on certain brain activities associated with happiness.” And many more studies have been done to test the effects of smiling on the brain. Pickthebrain.com notes that smiling relieves stress due to the fact that smiling releases endorphins immediately after you smile (even if you are forcing it). When smiling, the facial muscles you use must send messages to the brain that are associated with happy feelings.

Science.howstuffworks.com states that the theory goes all the way back to Darwin in the 19^th century. He proposed, “that facial expressions didn't only reflect emotions, but also caused them.” In 1989, psychologist Robert Zajonc published a study where half of his subjects were to make a long “e” sound (mimicking a smile) and the other half were to make a long “u” sound (forcing a frown or a pouty expression). Subjects reported better moods after making the long “e” sound and subjects reported bad feelings after making the long “u” sound. So next time you find that your mood needs a little lift, try it out! Force a cheesy smile! No matter how unhappy you feel, forcing yourself to smile will elevate your mood. Keep in mind that this does not necessarily mean that smiling makes you feel intense happiness, or that it can completely change your mood from sad to joyous, however it will make you will feel a positive improvement in your mood. It’s proven by science!

There are many more studies and findings on the positive mental health benefits of smiling. You can click my hyperlinks for more studies and deeper explanations of the studies I talked about. Pickthebrain.com states interesting facts about smiles in general, whereas science.howstuffworks.com’s article which includes mostly studies.

Effect on Others

Have you noticed that smiles are contagious? Pickthebrain.com states that, “it’s not just a saying, scientists say. In a study conducted in Sweden, people had difficulty frowning when they looked at other subjects who were smiling and their muscles twitched into smiles all on their own.” By smiling at others, you will not only lift your own mood, but you have the ability to lift someone else’s spirits as well, and improve their day. Who knew smiles could be so powerful? Janine Driver, a member of the Dr. Oz team, and an expert on body language states that, “[a] smile can be recognized up to 300 feet away, and [that] it takes far fewer muscles to create than a frown.” (from article from Dr. Oz Website)

Make it a habit!

Try and smile more at others every day. If you make it a habit, you won’t even have to make a conscious effort to smile. You will begin to do it naturally, and by this, not only will you brighten your own day, but someone else’s as well. And if you smile at someone else, they are more likely to smile at another person and this positive cycle continues.

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Have you smiled today? It's not too late to start!

A Balancing Act

A Balancing Act

Many people have personal goals to lose weight. A better approach is to want to be healthy and achieve this through: eating a healthier diet, exercising regularly and living a healthier lifestyle in general. Think about it as a lifestyle change. If you take this approach, excess weight will naturally come off. Also, you will feel more balanced, energized, and you will keep off the excess weight that you lose!

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Everything in moderation

Exercise

It is never good to do too much of anything. Working out too much can be a bad thing! You could hurt yourself, which could put you out of commission for working out for a while, and once you stop working out as much, your body will put the weight back on.

MayoClinic suggests to “[g]et at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. You also can do a combination of moderate and vigorous activity... spread out this exercise during the course of a week.” MayoClinic also reccomends that you “…do strength training exercises at least twice a week.”

Here are some ideas for exercises:

Moderate Aerobic Activity

-brisk walking

-mowing the lawn

-swimming

-leisure bike rides

-roller skating

Vigorous Aerobic Activity

-aerobic dancing

-running

-elliptical machine

-stairs

-cycling

Strength Training

-free weights

-weight machines

-TRX

-rock climbing

Diet

Every Day

You should try and incorporate as many fresh, organic fruits and vegetables into your regular diet as possible. Fruits and vegetables are very high in vitamins, antioxidants, and fiber, and some veggies are high in protein and in calcium.

Dessert & Cravings

I wouldn’t recommend eating dessert every night, however it is absolutely okay to indulge every once in a while. If you give into your cravings IN MODERATION, it will help prevent you from binging on empty calories such as junk food.

I am a major chocolate lover, so to keep myself from eating an entire chocolate cake in one sitting, I have a few squares of dark chocolate a few times a week or whenever I am in the mood. Dark chocolate is high in antioxidants so…it could be worse. WebMd calls dark chocolate “healthy chocolate”, because it can help lower high blood pressure, however, they also state that it is “…no license to go on a chocolate binge”, and that you have to “balance the extra calories [from the dark chocolate] by eating less of other things.” Unlike other sources that simply say that milk chocolate is less beneficial, WebMd also includes states that "[their] findings indicate that milk may interfere with the absorption of antioxidants from chocolate ... and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate." Although this is only a possibility, it's safe to say that you should stick to plain dark chocolate, and eat it without an accompanying class of milk. 

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Personally, I find that eating lots of fruit or consuming fruit through smoothies on a regular basis really helps me with my sweet tooth and cravings. This is probably due to the fact that fruit is high in sugar. I also find that if I eat a protein bar that has dark chocolate in it during the day, that I am less likely to crave dessert at night. These are just my experiences, and everyone is different, but it’s worth a try!

Overall
Overall, being healthy and staying trim is a lifestyle. If you eat lots of fresh and healthy foods and exercise about 4-5 times a week, you should be in good shape. Set realistic goals for yourself and remember-- everything in moderation!

Leave me a comment - Let me know if it works for you!