Ice vs. Heat

Most people don't know when to use ice or heat. If you have pain or an injury, what do you use? Some people don't like the coldness of ice so they prefer heat. This will not always work to your advantage.
Ice stops swelling or inflammation within the tissue. When you have an injury it causes the body to try to protect its internal structure and organs by causing an inflammatory response. Edema or swelling of the tissue then causes the pain receptors to signal pain. To decrease the pain, use ice for 15-20 minutes. The ice reduces the swelling which in turn stops the pain. When using ice make sure to stay within the time frame. Ice decreases the blood pressure and blood flow to the area which means overtime less oxygen is flowing to that part of the body. Once removed the blood pressure and flow will return to normal. If you use heat in this circumstance you may cause yourself more pain. The heat will actually increase the swelling which will continue to cause pain.
Heat is used for general muscle pain, tightness and stiffness. Heat will relax tight muscles allowing them to elongate and loosen. When we use our muscles they lengthen and shorten. When you stress the muscle they tighten up and stay tawt which causes them to pull on the vertebrae. Most people prefer heat because of the warmth. Heat brings increased blood flow to the are to heal and relax muscles.
If you do not know what to use, its best to use both in conjunction. Always start with ice for 15-20 minutes to reduce any swelling. Then use heat right afterward for another 15-20 minutes. Forms of heat include heat packs, jacuzzi,or a hot shower.
Although heat and ice therapy are important therapies to use during muscle recovery it is important to understand that there are usually further underlying issues that heat and ice cannot heal. Heat and ice should be used in conjunction with other alternative modalities such as massage therapy, electric muscle stimulation, chiropractic care, spinal decompression, ect.

Healthy Spices

Cumin: Stomachic, diuretic, carminative, stimulant, astringent, emmenagogic (promotes the menstrual flow), antispasmodic, dyspepsis (indigestion), diarrhea, hoarseness, flatulence, colic, increase lactation, reduce nausea in pregnancy, decrease effects from carpal tunnel syndrome

Tarragon: Stimulate the appetite, relieve flatulence and colic, cure rheumatism, mild diuretic, local anesthetic

Coriander: Stimlant, carminative, digestant, stomach soother, prevents infections, kills bacteria and fungi, anti-inflammatory

Ginger: Digestive aid, relieves gas pains, diarrhea, stomach cramping, nausea, motion sickness, pain, reduces inflammation associated with arthritis, rheumatism and muscle spasm, increases blood circulation, removes toxins, cleanses bowels & kidneys, nourishes skin, treats asthma, bronchitis, respiratory problems

Fennel: Wash for eyestrain & irritation, snake bite remedy, carminative, weak diuretic, mild stimulant, stimulate lactation, relieves hunger, choleretic (increase in production of bile), pain-reducing, fever-reducing, anti-microbial, reduces yellow jaundice, gout, & cramps

Tumeric: Mild digestive, stimulant, carminative (relieving gas and flatulence), antiseptic

Working out with your TV

I know its hard to get your work out into your daily routine. But there must be a way to squeeze in your work out somewhere, right?! If we substituted all the hours we watched TV for time working out, everyone would be in shape. However, America has encompassed TV making it a part of our daily lives, not possibly being able to live without it. So if we are not going to live without TV, then when can we possibly fit in time to work out? What if you worked out while watching TV? What an ingenious thought. Most people would put up a fight, not wanting to interrupt their precious time while watching TV. However, this may be your best bet to fit in time to work out.
The recommended time to workout on a daily basis is for 30 minutes, with an increase in heart rate. What most people don't know is that they can break up their workout into 3, 10 minute sessions or even 6, 5 minutes sessions. This is perfect for those people who don' t want to interrupt their TV experience. Most people don't watch the commercials anyway, and view them as an annoyance. Take this time to do some push ups, sit ups or even lift light weights. Make sure to increase your heart rate to get the most out of each set.
Not only are you getting your workout in while watching your favorite show, but at the same time you are keeping your mind active and alert. Usually our brains shut down while watching TV because there is nothing to think about. TV gives you everything you need, there is nothing to think about, so our brain function ceases and we sit idly just watching the screen. Working out, although not very thought provoking keeps the mind alert as it continuously fires synapses to each muscle group that you are working out. Therefore keeping your mind active and healthy.

Spices have Health Benefits

Numerous spices have health benefits that people are unaware of. By adding spices to your food you can enhance digestion and assimilation, cleanse the body from toxins, and heal cells, tissues and organs.
Eating ginger and lemon before a meal helps to jump start the digestion process. Chewing on fennel seeds after a meal aids in digestion and will freshen your breath naturally. Cumin, a spice with a long history throughout the Middle East and the Mediterranean, has healing properties because it contains iron. Iron helps to maintain a healthy immune system. Iron is also the key for red blood cells to deliver oxygen to the whole body. Cumin also aids in digestion by stimulating enzymes to break down food and cleanses the liver of waste products.

Budget

Don't rely on credit cards when you run out of cash, that will only get you into debt quicker. Budgeting your money is necessary to keep you on track. It will allow you to plan for things you really want to spend your money on. Here is an easy way to learn and start budgeting.

Step 1: Write down your monthly income
This is what you earn each month.
Step 2: Write down your expenses
Start with your fixed bills, the amounts that don't change such as rent, lease, car payment, etc.
Step 3: Write down your variable expenses
These are bills that change from month to month ie. electric, phone, credit cards, gas, food. Estimate these bills based on previous months to the closest $10.
Step 4: Add nonessential extras
Entertainment, hobbies, holiday expenses
Step 5: Total
Add up the expenses and subtract from the monthly income. A positive number is the amount of money left over each month. A negative number means your in the red.
Step 6: Cut out the extras
If your expenses exceed your income, its time to make a change. Cut out some of the extras each month. Drink water instead of soda, watch a movie at home instead of going out. Do this until your balance becomes positive again.

Keep to your plan. Don't give up. It may take a couple of months to get back on track, but don't get discouraged!

Organic vs. Natural

Now a days everything is about going green, being more natural, and using more organic products. Greener products are safer for your body and safer for the environment. When using beauty products check out the difference between natural and organic. It may change the way you look at and buy cosmetics.
Organic products are anything that is not synthetic or man made. Organic products are regulated by the USDA and will be adorned with a seal. Natural products are not the same. The USDA cannot regulate products that are 'natural'. Therefore products that have only 1 natural ingredient can be labeled as natural. Natural products by definition should be unprocessed or manufactured using simple processes only. When it comes to natural products there are some ingredients you should look for and avoid. Lead, mercury, phthalates, and sodium lauryl sulfate are commonly used in lipsticks, mascaras, shampoos, hand washes, and perfumes. Products that use these ingredients should not be labeled natural and can be harmful in large doses. Always check the label before purchasing beauty products.

*If you have sensitive skin be aware that organic and natural products may irritate the skin due to botanicals that are a natural allergen.

Air filtering Plants

Most plants you pot for out door viewing. However there are some plants that can be potted for indoor use. These plants help filter toxins within the household environment. Not only do these plants help decrease carbon dioxide from the house environment but they also give off a good presentation within the home. Don't overdo it by keeping too many plants indoor however 1 or 2 plants per room is enough. Make sure plants get plenty of water and sun from nearby windows.

Good Air filtering plants:
Bamboo Palm
Chinese Evergreen
English Ivy
Gerbera Daisy
Janet Craig Dracaena
Mass Cane/Corn Plant
Peace Lily (shown to the right)
Pot Mum
Snake Plant
Striped Dracaena

What to eat at each Meal

At every meal you should try to eat 1 serving of protein, 1 serving of fruits & vegetables, 1 serving of good fats and 1 serving of carbohydrates. Here is a list of eat type of food group and the foods you should choose from.

Proteins:
Chicken
Turkey
Lean ground turkey
Swordfish, Tuna, Haddock, Salmon, Trout
Crab, Shrimp, Lobster
Ground Beef
Steak
Cottage Cheese
Eggs
Lamb
Mozzarella

Vegetables:
Broccoli
Asparagus
Lettuce
Cauliflower
Green Beans
Peppers
Mushrooms
Spinach
Tomato
Peas
Celery
Cucumber
Onion
Zucchini
Cabbage
Brussel Sprouts

Fruits:
Apples
Avocado
Berries
Cantaloupe
Grapes
Orange
Nectarine
Pear
Tangerine
Strawberries
Olives

Good Fats:
Avocado
Sunflower seeds
Almonds
Peanuts
Peanut butter
Low fat cheese
Low fat salad dressing
Olives
Sunflower, canola, flax seed oil

Carbohydrates:
Baked potato
Brown or wild rice
whole wheat pasta
Oatmeal
Barley
Beans
Yogurt
Whole wheat bread
Whole grains
Light popcorn
High fiber cereal

Change your Habits

People don't realize that 80% of your weight comes from what you put into your mouth. To really lose weight you have to change your lifestyle. Change the way you eat and you will start to notice the difference right away. Replace high calorie, high sugar snacks with fruit and vegetables. If you normally have a side of fries, change it to a small salad or a cup of fruit salad. Increase your protein and fiber intake. Protein increases your metabolism so your body uses more energy and burns fat. Fiber helps to make you feel fuller quicker. Make sure you eat breakfast. Many people's downfall is that they skip breakfast. They are actually hurting themselves by doing this. By eating breakfast you are actually jump starting your metabolism for the day. A faster metabolism allows you to burn sugar and fat in your body. When your metabolism slows down, your body goes into fat storing rather than fat burning which can hinder weight loss.
Remember portion size is important. Even if you are eating the right foods, if you are overeating you're not helping yourself. Remember that portion control is very important. Proteins such as beef, chicken and fish should only be about 4 oz. Vegetables should be 1/2 cup cooked or 1 cup raw. Fruits include 1 medium piece of fruit or 1/2 cup cut fruit. Good fats should be limited to 1 Tbsp of oils, or 2 Tbsp of peanut butter or salad dressing.
Not everyone has the time or ability to weigh out all of their foods to the exact portion. Use household items to compare sizing. Four oz. of meat is about the size of the classic Ipod. One serving of cheese is equal to the size of a matchbox. One serving of oil or salad dressing is equal to the size of a 1 oz shot glass. Once you know the approximate size of each serving it will be easier for you to portion out each serving size.
Prepare your meals and snacks ahead of time to save you time and effort. If you are like me I determine what I want to eat based upon what I feel like eating. This makes it difficult to set a schedule a week or month in advance. So instead I prepare my meals the night before. This still saves me time in the morning. It also keeps the portion sizes correct.
Remember that your body's metabolism needs to be replenished every couple of hours. That is why it is recommended to eat a small snack every 2-3 hours. This keeps you from overeating at larger meals. Keep healthy snacks (portioned out) around you all the time. Nuts and dried fruit are good healthy snacks that can be kept at work, in your car or on your person.
Although exercise is an important part of a healthy lifestyle, you can't just jump into it and expect to be able to do everything at once. Muscles atrophy overtime if not used. It takes time for muscles to rebuild themselves. Set goals for yourself. If you haven't worked out in a long time start out small and build up. Start out by walking 10-20 minutes a day. Yoga and pilates are good stress relieving exercises that are good for stretching and flexibility. After a week increase your time. Try jogging for a couple minutes to increase your heart rate. Always stretch before and after working out. Stretching relieves tension that builds up in the muscles.
Don't try to make all of these changes at once. You may be overwhelmed by all the changes and don't stick with them. Start by making one or two small changes until they become habit, then add another. Soon you will be on the right track to losing the weight you want to!

Chiropractic

Although one of the more well known alternative medicines, people still don't understand or comprehend what chiropractic is about. Many people are still scared or apprehensive about chiropractic care because they don't understand the philosophy behind it. However, the chiropractic profession as a whole seems to continue to steadily grow even though its still put down by the conservative medical community and common insurance carriers.
Just to give you an idea about what an average person thinks about chiropractic:

" If I go to a chiropractor, I have to go for the rest of my life."
"I will get injured if they crack my neck."
"One adjustment should heal me."
"I only need 1 adjustment."

Although, these are not all incorrect they are not all accurate either. What people don't understand is that once you decide to become a chiropractic patient, you are not just deciding to adjust your spine, but the way you are taking care of your health.
Humans are naturally active creatures and we are constantly moving our bodies which in turn moves our spines. Not every movement will cause the vertebrae to move out of place. But certain movements, traumas, injuries will definitely cause subluxations. A subluxation is the clinical term for when a vertebrae moves, rotates or shifts from its natural place within the spinal column. This movement of the vertebrae can happen anytime within your life even starting from birth up through old age. Therefore unless we as humans decide to stop movement altogether so as to not cause misalignments within the spine, that is why chiropractic is a change of lifestyle and not just having to go to the chiropractor all your life.
Chiropractic was founded in 1898 by D.D. Palmer. He discoverd that by slightly moving a misaligned vertebrae back into place he could restore normal activity, range of motion and feeling to specific areas of the body. What he realized was that when a vertebrae moves out of place it cuts off the circulation, blood flow and nerve response to that specific region of the body. Thousands of nerves protrude from the spine into every part of our body which are controlled by the brain. Our brain sends signals down the spinal column to the correct nerve endings to cause the body to react. It takes nanoseconds for this to happen. However if the signal is not being received from the brain due to a misalignment of the spine it can cause disease, pain, inflammation, decreased range of motion, headaches, numbness, burning, and a whole long list of other symptoms.
Chiropractors are the DOCTORS who are specifically trained to adjust and realign the spine (I capitalized doctors because the general conception is that they are not doctors.). Just like general practioner's and medical doctors, chiropractors study the body extensively inside and out. So if you would trust your MD or PCP why wouldn't you trust your chiroractor? You choose your doctors, so choose your chiropractor too.
Chiropractic is not an end to all means. Everyone expects to be "fixed" immediately. Rome was not built in a day, our bodies accrue overtime. Everything we do, eat, breathe in, and take into our bodies builds up overtime. So why would we expect for it to all change and get better after one treatment. It's ridiculous to think that. Not to mention our muscles are made up of memory cells. So if you have been misaligned for 30 years, your muscles think that is correct posture. It takes time and adjustments for chiropractors to re-educate your muscles to correct spinal alignment. So the body will naturally want to revert back to misalignment after the 1st adjustment. That is why although you may feel better after 1 or 2 adjustments its important to continually re-educate your body to proper postural alignment. That is why its important to keep up with your adjustments. You may not even feel any symptoms when you need to be adjusted. Once you are a chiropractic patient you will know when you need to be adjusted. You will automatically feel better once you get adjusted. You will have no reservations about chiropractic care.

Nutritional Supplements

Now a days no one wants to take drugs. Doctors continue to prescribe even though patients are looking for alternative methods. Prescription medication doesn't always work rather they normally have rather appalling side effects, and can be very expensive.
Recently, some doctors and alternative physcians have started to recommend nutritional supplements for their patients. Nutritional supplements are normally natural or organic products that our bodies need to help maintain optimal health. Rather than taking prescription drugs, you would take nutritional supplements to alleviate your ailments.
Our bodies were created with everything that we need. There are somethings that are naturally produce within the body, where as other things we need to consume to keep our body healthy such as food for energy. At times our bodies can break down or stop producing vital hormones, minerals, or vitamins that we need to sustain life. When this happens we need to supplement our bodies through additional nutritional products. In addition, the American lifestyle doesn't allow us to always get our nutrients through the food we eat, and through the activities in our lifestyle. This causes us to need to take additional nutritional supplements.
Nutritional supplements can be procured at vitamin stores, complimentary and alternative stores, doctors such as acupunturist, chiropractor or nutritionist, etc. The best nutritional supplements are easily absorbable by the body, don't have additives, and have very few ingredients. Always check before purchasing nutritional supplements.
Some nutritional supplements that are in the spot light include multivitamins, omega fish oils, B12, B complex, and vitamin D.

Yoga

Yoga is an alternative exercise that has grown rapidly in popularity over the past decade. However, yoga has been around for thousands of years and is actually a discipline rather than an exercise. Yoga is mental and spiritual well being brought about through physical postures and poses. It involves a connection between the mind and body through breathing. Yoga strengthens the muscles and stretches the body in order to calm the mind. Yoga is a great way to improve flexibility and decrease physical discomfort in the body.
Due to high stress levels in people's lives, many turn to yoga to reduce this stress. Yoga is known for reducing stress and increased relaxation of both mind and body. However it has many other health benefits as well. Yoga has been known to help with people who suffer from lower back pain. Due to specific poses, yoga strengthens and stretches muscles which can be effected by injuries. In addition people who suffer from high anxiety have seen improved results from yoga based on its calming of the mind and spirit.

Acupuncture

Acupuncture is a technique whereby inserting needles into specific points on the body will reduce pain and increase the body's own ability to heal itself.
According to Chinese medicine, from which acupuncture originated, the body is made up of qi, and sustains life through the flow of blow and qi. Qi is the body's vital energy. This energy flows through the body along meridians or pathways. Acupuncture points are positioned along these meridians in the body.
The idea of acupuncture is that energy moves along the meridians. When energy gets stuck or stagnant, needles are placed at specific points to release the energy and allow the body to heals itself.
Acupuncture is about balancing or returning the body's balance of qi. Therefore whenever there are signs of imbalance such as pain, aches, sickness, or injury, acupuncture is the prescribed treatment. Acupuncture treats a variety of diseases and disorders such as headaches, migraines, low back pain, whiplash, cold, flu, PMS, tendonitis, etc.
When looking for an acupuncture facility make sure the physician is a doctor of acupuncture. Check the doctors credentials before starting treatment.

Complimentary & Alternative Medicine

Many Americans have started looking towards alternative medicine rather than general medicine. The reason for this is due to the amount of prescriptions that general doctors are prescribing without treating the patient. People want doctors to care about them and their problems. They are tired of doctors throwing pills at the problem.

In the past MD's didn't believe in alternative medicines. However now a days patients are turning to complimentary and alternative medicines. And because so many people are turning to alternative medicines, insurances have started to cover some of these treatments. Even MD's are starting to catch up to current medicine and use complimentary treatments in conjunction with conventional medicine. Complementary and alternative medicine involves the connection between the mind and body and not only relieves symptoms but works to resolve the underlying problems as well.

Complimentary and alternative medicines include Yoga, Acupuncture, Chiropractic, Biofeedback, meditation, hypnotherapy, and nutritional supplements.

The Color of Fruits & Vegetables

We are told to eat 5-8 servings of fruits and vegetables a day. Fruits and vegetables come in all different colors. The colors signify different beneficial ingredients for the body.
Red- Contains a phytochemical lycopene.
Vegetable- Tomato
Fruit- Watermelon
Benefit- Protect against prostate and breast cancer.
Orange- Alpha and Beta carotene is converted into Vitamin A and act as an antioxidant.
Vegetable-Carrots, Sweet Potato
Benefits- Keeps eyes, bones and immune system healthy. Antioxidants reduce disease promoting free radicals.
Yellow/Green-Good sources of lutein & zeaxanthin phytochemicals. Rich in beta carotene.
Vegetable- Leafy greens
Benefit- Prevent age-related macular degeneration of the eyes.
Green- Contains compounds such as indoles and isothiocyanates.
Vegetable- Broccoli, kale
Benefit- May prevent cancer. Increases production of enzymes that clear toxins from the body.
Blue/Purple- Full of anthocyanus and proanthocyanins.
Fruits- Blueberries
Vegetables- Eggplant
Benefits- Antioxidants that help keep the heart healthy and brain functioning.

Shop & Save

I know that the dollar store doesn't give off the best connotation but don't knock it til you try it. You can find some good items at the dollar store, plus in the end you'll always end up saving! In today's economy everyone is strapped for cash and looking for a way to save money. You can't find everything at the dollar store, however there are somethings that you can find for a lot less but are equally effective. Just be careful which dollar store you go to. Today not everything at the dollar store is just a dollar. Some items that you can save on by purchasing at the dollar store include candles, house cleaning products, hygiene products, household products, etc. Now some dollar stores even carry food products. Pick up canned goods at the dollar store and you can save a couple dollars worth!

More Fiber in your diet

Studies show that the average American gains 1-2 lbs every year. One way to prevent this weight gain is to add fiber to your diet. Fiber has even been known to encourage weight loss. There is no dieting or exercise involved. Just add at least 8 grams of fiber per 1000 calories consumed.
Why does fiber encourage weight loss? Fiber has no calories. Also fiber helps you feel full. By eating high fiber foods, you will feel fuller, which gives you less chance to eat unhealthy foods. Some foods that are high in fiber include raspberries, chickpeas, strawberries, and green beans.

Tips to a better You!

1. Brush and floss your teeth every day. Flossing is just as important as brushing because it cleans out the build up in between your teeth which can lead to gum disease.
2. Eat fruits & vegetables with lots of Vitamin C to keep your skin healthy. Vitamin C also prevents the breakdown of collagen which gives your skin its firmness.
3. Smile. Smiling lifts facial muscles. It makes you look younger and happier.
4. Use an electric toothbrush for a deeper clean and whiter teeth.
5. Soak feet in a tub of warm water. This will reduce dryness. Pat dry and file off and rough areas. Apply a body lotion to add moisture to your skin.
6. Don't ever scratch bug bites. This will avoid scarring. Topical itch relievers can be used to aid in the effort.
7. Don't cut your cuticles. Cuticles are the bodies own natural defenses against bacteria. Instead use cuticle oils to moisturize and soften the cuticle. Then push them back.
8. Skip a day in between washing your hair. This helps hair keep its natural shine. You hair has its own natural oil and if washed too often your hair will be stripped of these oils.
9. Trim your hair every 6 weeks. Hair that is dry with split ends takes longer and is harder to style.
10. Add a slice of lemon to your water. Lemon is an antioxidant and will rejuvenate your skin and cleanse your body of toxins.
11. After conditioning rinse your hair with cool water. This will lock in your hairs color and shine.
12. Use chap stick with SPF daily. This will prevent your lips from chapping and getting burned.

Natural Remedies for the Cold & Flu

During the winter months people are more susceptible to catching the cold or flu. Instead of running to the doctor at the first sign of a problem, such as a cough or a sniffle, try these home remedies first. Remember your symptoms usually determine whether you have a cold or the flu. Symptoms from the neck up usually are signs of a cold and symptoms from the neck down usually mean the flu.

Chicken Soup:
When you were little, what did your mom always make you when you were sick? Chicken Noodle Soup. That's because the warmth of the broth not only hydrates the body, but eases upper respiratory symptoms.
Vitamin C:
Helps boost your immune system to fight off infection. May also reduce cold and flu symptoms.
Zinc:
Has been proven to help ease symptoms at the early sign of a cold or flu. It has also been known to reduce the length a cold will last. Zinc lozenges are the best way to go and can be found at an local pharmacy.
Echinacea:
This herb can reduce the risk of getting a cold. However the effects, once you have a cold are slightly reduced. Normally found in a liquid form.
Neti Pot:
Rinse out your nasal passages with salt water or saline solution. This will clear your nose if you are congested or stuffed up. It will also keep your nasal passage lubricated if your nose is dry.
Raw Garlic:
Garlic has antiviral and antibacterial properties. Mix finely chopped raw garlic with hummus, or spinach dip and eat. Cook garlic and the properties which may reduce a cold or virus are diminished slightly.
Honey:
Strengthens the immune system. Protects the body from bacteria and viral attacks. Honey soothes the throats irritation from coughing.

Superfoods

Superfoods are nutrient rich foods that contain phytochemicals. Phytochemicals are special chemicals that are known to have disease fighting properties. Superfoods lower cholesterol, reduce the risk of heart disease and cancer and put you in a better mood. Superfoods are readily abundant in your local grocery store or supermarket. Superfoods usually can be eaten in a single serving without adding anything to it. Many superfoods are derived from fruits and vegetables. Although, superfoods are necessary for you diet, eating only superfoods will not provide you with all your essential nutrients. Adding in 3-4 superfoods each day is a great way to help your body and help fight disease.
Here is a list of Superfoods:
Eggs
Tomato Sauce
Dried Plums
Walnuts
Brussel Sprouts
Acai Juice
Apples
Bok Choy
Steel-cut Oats
Salmon
Avocados
Spinach
Canned pumkin
Cauliflower
Scallops
Collard Greens
Olives
Brown Rice
Oysters
Edamame
Strawberries
Lentils
Bran Flakes
Kiwi
Black Beans
Sunflower Seeds
Sardines
Asparagus
Bananas
Broccoli Sprouts
Fat-Free Milk
Baked Potatoes
Sweet Potatoes
Flaxseed
Greek Yogurt
Dried Tart Cherries
Wheat Germ
Whole-Wheat English Muffins
Tea
Peanut Butter
Blackberries
Mustard Greens
Grapes
Soy Milk
Brazil Nuts
Canola Oil
Blueberries
Oranges
Watercress
Turkey Breast
Barley
Shiitake Mushrooms

Motivation for weightloss

As someone who has been mildly overweight all their life, I understand the need for motivation when it comes to weight loss. It is so hard to get motivated. Most time we make excuses for not starting today or we are just lazy about actually doing it. Well if you are tired of making excuses and tired of being overweight here are some ways to pump yourself up and finally make that change to start changing your life. Remember change is easy if you are receptive to it.
People use all sorts of things to motivate themselves. If you are ready to start changing your life for real, start by writing out your goals. How much weight do you want to lose? Set your time frame for losing the weight. It is impossible to think that you will lose all your weight in a week or even a month. Quick weigh loss usually leads to putting the pounds back on. Set a goal for how much weight you want to lose each week. For men a good goal is to lose 3-5 lbs per week and for women a good goal is to lose 2-4 lbs a week.
You have always heard the expression you are what you eat. It is true! Everything you put in your mouth adds to your weight. That is why it is important to start your plan with nutrition. Exercise is important but you won't go anywhere just by exercising. You need to change your eating habits too. Start by setting your calories per day. If you normally take in 3000 calories per day set your calories per day to 1500. You will instantly start to notice a change.
Track yourself, write down everything you eat in a day. This will show you where your downfalls are. Think about what you eat before you eat it. How many calories are in this bagel, ice cream, cheeseburger? That is not to say that you can't have that ice cream or piece of cake but make a sacrifice. If you want to have that after dinner dessert make sure you eat properly through out the day so you don't go over calories. Supplement your normal snack foods with fruits and vegetables. The sugar and carbs in fruits and vegetables are more easily digested by the body due to the fact that they are not processed foods with additives. Our bodies are more receptive to these types of foods plus we need the nutrients from them.
Change your eating patterns. If you normally eat 3 large meals a day, break it up into 5-6 small snacks a day. This will boost your metabolism to continually work through out the day. The rule is to eat something every 2-3 hours. Plus you need to continually replenish your water throughout the day. The human body is made up of 60-70% water. Water is required for most of your body's functioning. So instead of drinking that soda, drink an 8 oz glass of water. You won't waste your calories on a soda, plus you won't get that sugar rush and your body will thank you by making you feel better.
Once you start to notice a difference in your body and you feel better, you will be more motivated to continue. Now you can start to add in your exercise. Exercise is a stress on the body but it is a good stress. It works the muscles, releases endorphins to the brain, and burns fat/calories. If you have a busy lifestyle you will need to make time. Set up a schedule and make sure you stick to it. Even if it is walking for a 1/2 each day or doing 10 situps and 10 push ups in the morning when you wake up.
One thing to remember when you are making changes to your eating habits. Always make sure you are supplementing your vitamins and minerals. A lot of our vitamins can be made in the body and usually the rest comes from our food. However, taking a good multivitamin or super food will ensure that your body is continuing to receive all its nutrients even if you don't take in enough through your food. The other requirement is to make sure that you are getting enough omega fatty acids. This will ensure proper cell reparation and cell growth.
If you have concerns about weight lose or want more information on natural weight loss contact your local nutritionist.
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Boost Your Energy

Do you feel like your energy is drained in the early afternoons? Usually about 3pm everyday I can feel my energy is low. To avoid this lull in your day snack on dried fruit, almonds, and cheddar and monterey jack cheese. These healthy foods boost brain power and will get you through the rest of your day. Just make sure you don't over do it. 1/4 cup of dried mix fruit, 1/4 cup of almonds or 1 1/2 oz of cheese is all you need.

Boost Your Immune System

During the winter months (even if you don't live in the colder regions) everyone's immune system becomes depleted and leaves people more susceptible to catch a cold or the flu. No one likes to be sick. So to boost your immune system get moderate exercise and plenty of restful sleep, at least 8 hours a night. Moderate exercise, ex. walking, for 45 minutes a day, 5 days a week can cut your odds of getting a cold by a third. Not to mention the positive effect it can have on your health. Getting enough sleep works in the same manner by allowing the body to restore and repair damaged cells. Plus it allows the mind to reboot and work more effectively.

Boost Your Mood

Everyone has those days where they are just completely stressed out. Right? Who doesn't have those days? Well to boost your mood grab a cup of low fat yogurt or some peanuts. Peanuts have magnesium which regulates cortisol a stress hormone. Magnesium also works with calcium to regulate muscle contraction and relaxation. Yogurt has calcium which helps symptoms of irritability. Both help increase brain function and change your mood for the better.

Tips to Save $ on Groceries

Everyone is cutting corners these days, trying to save that extra dollar. However, its hard to know where to cut corners or how to save when it comes to something so essential as food. You don't have to change your diet or when you eat. Just use some more thoughtful planning when doing your weekly or monthly grocery shopping. This will allow you to spend less on groceries but still eat all of those same meals you love to cook and eat!



Tip #1. Shop Alone
Most of the time mom is the grocery shopper in the house. Moms try to find alone time to shop. This leaves less room for kids to sneak things into the cart when your not looking which can cause the total cost of your groceries to rise when your at the register. Plus if they aren't there they can't coerce you into buying junk food!

Tip #2. Stop buying single serving items
Now that your are by yourself you can cut out all those extra kid-friendly, single-serving foods that are so convenient. You know what I'm talking about. For kids its the pre-packaged chips, cookies and crackers that you send in their lunches. For adults its the single serving chips, candy or soda that they conveniently place right next to the register. You pay more for that one serving than you would if you bought the regular size package. Think about it. You are usually paying more for a 16oz soda than you are a 2 liter for example. The same goes for chips, cookies, and junk food. Think about the money you could be saving if you purchased the regular size package. In addition, you can re-package these items in zip lock bags or Tupperware containers for on-the-go servings or left overs. This is also a way of using portion control because people tend to overeat from the regular package of cookies, chips or junk food.

Tip #3 & 4. Buy What you Need & Don't Over Purchase
These two tips go hand in hand. The best thing to do before you go to the store is to plan ahead. Make a list throughout the week of items you need to purchase when you go to the store that way you don't get stuck wondering what you need to buy. Another way is to plan your meals a week in advance. This way you know exactly what you need to buy for each meal and you won't have to say that oh so infamous line " What do you want for dinner?"
Once at the store you cross each item off your list once you've picked it up. But be sure you actually make the list ahead of time because trying to remember a long list of grocery items in your head is impossible, your bound to forget one or two items that are crucial. Plus you are more apt to add items to your basket that weren't originally on your list. This can cause you to over purchase. Grocery stores have sales, specials and coupons for a reason. To entice the customer to purchase products that they were not originally going to purchase. When there are discounts we tend to over purchase. BE AWARE of specials. Although sales save you money on that specific product, limit yourself on how many you purchase. It is not always necessary to stock up on sale items because grocery stores have periodic sales on specific items throughout the year. Plus purchasing a surplus of sales items can be a waste if the item expires before you actually have a chance to use it.

Tip #5. Go Large with Meats
When buying cuts of meat you will get better prices when buy larger quantities. Ground meat in family size packages is usually cheaper and can be repackaged in the freezer to be used at a later time. Stock up on meat specials and freeze the unused cuts. Investing in a second freezer maybe a good option.

Tip #6. Coupons
Using coupons at the store can actually save you decent money at the grocery store. Cutting coupons used to be just for grandma but now a days everyone is doing it. With the internet the are quicker and easier ways to get coupons as well. Go to any search engine and type in grocery coupons and there will be multiple links to free coupons to print off. Also check out the daily paper for additional savings. Wednesday papers typically have the supermarket sales advertisement, but every paper is different.

Tip #7. Local Fresh Fruit & Vegetables
Living in Florida allows for fresh fruits and vegetables on a yearly basis, but depending on the season and the location can determine where you can buy locally. Buying fresh fruit and vegetables is not only a money saver you will actually get more product for your dollar. Here in Florida there are produce stands all over the place and the fruits and vegetables are delicious and cheap. We can buy triple the amount of produce than we could at the store. Plus this encourages local farmers.

Tip #8. Generic or Discount shopping
Going generic brand or discount store shopping is not necessarily worse off. Although a generic brand may not have a great name normally it is identical or similar to the name brand product. The cost can be as much as 30% less than the name brand.
Discount stores such as the Dollar store or Big Lots offer cut-price grocery items which are cheaper than the supermarket.

Want to make your fruits and vegetables last longer?

Do you want to increase the shelf life of your fruits and veggies? Especially in today's economy you can't waste money on food that will rot the day after you bring it home. Here are a few tips that you can use to make your fruits and vegetables last longer.
Leafy Greens: Store in and open container in the fridge for the best results. If stored in a plastic bag make sure there are holes for it to breathe.
Broccoli/ Cauliflower: Store in the fridge, especially in the fridge cripser drawer if available. Wrap the heads lightly in paper towel.
Tomatoes: Store on the counter in the open air. Avoid storing in the fridge or in plastic bags which can cause them to lose their flavor and not last as long.
Bananas: Once home break them apart. This allows each banana a longer shelf life. Bananas rot in bunches, so once one begins to brown the rest will soon follow.

Achieve Better Health by Eating 10 Super Foods

Do you want to achieve better health? Well start by adding in more of these superfoods to your diet. You will get more fiber, vitamins and minerals than you would if you took them in pill form. It will improve your digestion and your body will sure thank you!

1. Spinach and Kale
Increase your vegetable intake with these 2 green leafy veggies. Both are packed full of vitamins A, C, & K, folate, potassium, magnesium, iron, lutein and phytochemicals.
2. Sweet Potatoes
Not only to be eaten on Thanksgiving, sweet potatoes are one of THE Best vegetables you can eat. Full of carotenoids, vitamin C, potassium and fiber. Most times baked with marshmellows to increase the sweetness.
3.Butternut Squash
Most commonly eaten in the summer time when fresh grown. This vegetable can be added to many meals including soup or stir fry. High in fiber and vitamins A & C.
4. Grape Tomatoes
These small tomatoes are perfect for bite size snacks especially for vegetable trays. All the great nutritional characteristics of tomatoes condensed into a perfect little package. Rich in vitamin A & C, fiber, and phytochemicals.
5. Broccoli
Raw or cooked, broccoli is full of vitamin C, carotenoids and folic acid. Whether you like it crisp, or tender broccoli will give you all the nutrients you need.
6. Citrus fruits
Comes in all shapes, colors and sizes: oranges, lemons, limes, grapefruit, tangerine, clementine, mandarin, kumquat, minneola, tangelo, and pummelo. Rich in vitamin C, folic acid, and fiber.
7. Salmon
Salmon is rich in omega-3 fatty acids which help to reduce the risk of heart attacks. Wild salmon has less contaminants than farmed salmon.
8. Fat-Free, Skim, or 1% milk
An excellent source of calcium, vitamins, and protein. Like wise low-fat yogurt has these nutrients as well. But not 2% milk or soy milk unless they are added by the manufacturer.
9. Crispbreads
Whole grain rye crackers normally referred to as crispbreads are loaded with fiber and often fat free.
10. Brown Rice
Quick cooking or regular brown rice has fiber, magnesium, vitamin E and B-6, copper, zinc, and phytochemicals that white rice or enriched rice do not have.

Add these foods to your diet and notice the difference in your health!