A Walk a Day, Keeps the Doctor Away

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“All truly great thoughts are conceived by walking.”

Friedrich Nietzsche

In my last few Wellness Wednesday posts we detailed many of the therapeutic effects of nature gained through camping and gardening.

We saw how these activities also provided the ability to not just exercise the mind and soul, but also to exercise the physical body.  Each of these activities may include the use of some type of tools, be it a rake for the leaves in the garden, or in the case of camping, a few days off is needed; some planning and some camping gear.

But there is something even simpler that you can do. It requires no cost, no equipment and still allows you to reap the healing benefits for the mind and physical body.

Walking for Stress Relief , in my series of books geared towards nurturing better physical and mental health through approaching stress differently, examines the health benefits of walking. It is a way to enjoy nature, delve inside your mind and experience clarity that sometimes escapes us in a fast paced world.

Some people walk with a partner, others enjoy the solitude of walking alone, it’s one way to get their ‘me time’

Find out the effects of walking at different types of the day. Discover what types of physical environment for walking suits you so you can get the most benefit from your trek.

My book teaches you the secrets to stop making walking a chore and make it an enjoyable activity.

While you are enjoying this activity, you are freeing your mind, achieving great physical benefits and experiencing the abundance of gifts that nature has to offer you, through touch, sight and smell.

Stress melts away like snowflakes dropping on your face. You find vision, purpose and peace.

Many studies demonstrate the effects of walking and exercise on the brain and the ‘feel good’ feeling that it creates. Some studies even swear its effect is as good, if not better than taking medications for depression.

My book will also show you how it doesn’t matter what the weather, you can plan and have your scheduled walk. But just in case you can’t get out on a particular day, you can open up your window with a favorite view and jump on this desk treadmill. You can keep working from home and still get your walk on.

Don’t think that I forgot the mommies that have to have the little one accompany you on your walk or on a jog, for the more active moms. Click here to find out about a great stroller for your little walking partner.

Enjoy the peace, physical benefits and the stress relief that walking can bring to you.

 Choose when, choose how and how much, but make sure you choose to do it.

Please Share Your Thoughts 

In the comments below, share with us:

1. Have you ever tried that walking to help relieve the stress in your life?

2. If you enjoy walking for stress relief, share some tips about where you walk, when you walk, how often, and how it affects your mood.

Five Ways Exercise Helps You Cope with Difficult Life Changes

Go-joggingWhen you are going through stress, dysfunction, and difficult life changes, often the last thing you want to do is exercise. You’re probably already tired and your body is telling you that it wants comforting foods (foods usually full of fat and sugar), not that it wants to go for a jog. In this moments, sometimes the most beneficial thing you can do is ignore your food cravings and do something that you intellectually know will be better for your stress level and health, even if your body initially resists. Exercise has proven to be an excellent stress reduction tool, especially in the most trying times of your life. Here are five of the biggest benefits of exercising during a time of challenge.

  1. Exercise acts as a distraction. Even taking a simple walk around your neighborhood allows you a moment to do something besides just think about how stressed out you are. If you are just sitting at home, trying to wrestle with this challenge all the time, you are going to work your body up into a panic. Getting out of the house and doing something else—something that has absolutely nothing to do with your challenge, is often the best plan of action. Give yourself a moment to breathe. Leave the situation behind and just appreciate the fresh air. It is, of course, easier said than done, but if you put some music on your mp3 player and get moving, you might find yourself not focusing on the difficult situation for once.
  1. Exercise can be family time. If you have a stroller that is made for walking, this can be a great time to get the kids, even if they are very young, out of the house, into the sunlight, and doing something fun and healthy. Sometimes, when we are having a difficult time, we put our families on the back burner. While we may still keep up with our normal routines, we may not actually be putting an effort into showing those that love and support us that we appreciate that love and support. Getting everyone outside, doing something active together is a much better option than sitting around and stewing in your juices for days on end.
  2. Exercise is a highly personalized activity. By now, one of your friends or family members has likely said, “You need to do something for you.” As women, we are hardwired to take care of other people first and ourselves last. If you are going through one of life’s most challenging times, from a career change, to a divorce, to a death in the family, you really do need to take a moment and do something just for yourself, that has only selfish benefits. Even if you just walk on the treadmill for half an hour, every morning, you will feel happier and be better prepared to face what the day may bring.
  3. Exercise forces the body to deal with stress. Studies conducted by the American Psychological Association have found that consciously exercising, getting out and doing something active, strengthens the bond between mind and body. That bond, in turn, forces the body to deal with whatever stress is in the system. Many people are put off of exercising during a stressful time because they know that exercise actually puts more stress on the body—but it also kicks the body’s stress response into high gear, so it is better able to deal with not only the stress of the exercise, but any and all stress in the system.
  4. Exercise boosts mood and energy. It boosts the mood in the short term and boosts your energy in the long term—two things that you likely want more of during a stressful or sad time. The more you exercise, the more energetic you will be, as your metabolism revs up to meet the needs of the increased activity. Doing something active and for yourself is psychologically uplifting, but it can actually improve your physical mood indicators, especially if you go for a walk outside and catch some sunlight. Your body will produce Vitamin D, improving your immune system and serotonin, the hormone connected with a positive mood and energy.

Fitness For Women: 5 Ways to Stay Fit and Beat Stress All Year Long

Walking As ExerciseThere is a strong tie between our bodies and minds. If the mind is stressed, the body is stressed too. How do you relieve stress? It turns out that exercise and a regular program of fitness for women is one of the best ways to beat stress and make sure that your body is in peak physical condition.

Every year, lots of women make the New Year’s resolution to exercise more and get or stay fit. This can be a double-whammy, also helping you achieve your goal of reducing stress and living a less anxious life.

Exercise, even just walking around town or any plan of fitness for women, helps your body become better able to process stress and it can even release endorphins, which can seriously improve your mood and your ability to deal with tough situations. Plus, if you exercise outside, you’ll get the mood and immune system-boosting benefits of sunlight. All in all, there’s not really anything better than exercise for a stressed-out, over-worked woman. Here are five ways to fit it into your busy schedule in the next year.

  1. Go for an early morning walk. Did you know that walking is actually one of the best stress-reducing exercises out there? Not only is great for reducing stress, it can help kick start your metabolism and help give you energy throughout the day. If you opt for an early morning walk, you’ll get your daily dose of Vitamin D and the release of serotonin that will help improve your mood, your productivity, and your ability to combat stress throughout the day. There really isn’t anything better than a morning walk for stress-fighting.

     

  2. Put the kid in a stroller and go for an afternoon stroll. Want to get out and exercise but have a young kid in the home? Walks are great for kids, too. They get the sunlight they need and the stimulation of being outside in the fresh air, on the move. If your morning is spent making sure lunches are made for work and school-goers, doing laundry, and otherwise getting the house in order, take a break in the afternoon, put the kid in a stroller, and go for a quick walk.

     

  3. Get a home gym. Most people believe that a home gym is out of their reach, either because they do not have the funds for the machines or the space to house them. But that simply isn’t true! Just dedicate one corner of one room to a machine, and you can get fit and beat stress right in the comfort of your own home, while catching up on reading, the news, and even work. A treadmill is the ultimate option for most people, as it allows them to walk, jog, or run, and avoid punishing weather outside. Simple aerobics equipment is small, easy to store, and can be used whenever and wherever. There are even stair steppers that are extremely small and easy to use.

     

  4. Get a dog. If you don’t already have a dog, consider getting one—yes, pets are a huge commitment, but they also provide natural stress relief in the home and can actually encourage you to workout. Even the lowest-energy dogs (the ones that loll around the house all day and don’t bother to get up, even if you try to entice them with a game of fetch), love getting out of the house and going for a walk, which can encourage you to do the same thing. Plus, studies have shown that petting a dog lowers blood pressure and improves the mood.

     

  5. Stretch to stay limber. If you’re not employing a regular stretching routine, now is the time to start. Stretching doesn’t just help you stay limber, it actually improves your body’s stress response and combats the physical symptoms of stress. Anxiety can actually collect in your muscles, making them tense and achy, especially if you pile exercise on top of that. Make sure you are stretching to ensure your body is a calm as possible.

These Five Healthy Snacks Can Help You Lose Weight In A Week

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Healthy snacks added to your diet throughout the day can be the key to help you lose weight in a week.

When you’re trying to lose weight, you may think that you’ll never be able to have another snack. The truth is, however, there are many healthy snacks you can eat to lose weight in a week and feel great.

For any weight loss plan to be successful, you can’t feel like you’re being deprived. This means you can eat healthy snacks that make your diet work better for you rather than hindering it.

In your switchover to healthy snacks, it’s best to start by having a clean slate. Set aside a day to clean out your refrigerator and pantry to remove all non-healthy foods. This will accomplish two things:

  • You’ll remove anything that may be a temptation for you when you’re having a weak moment.
  • You’ll be able to make better choices, not only for yourself, but for the rest of your family as well.

What types of snacks can you eat that won’t derail your diet? You might be surprised at the variety of choices available:

  1. Fresh fruits and vegetables. Your healthiest snacks are going to be those that are as close to nature as possible. This means keeping fresh fruits and vegetables on hand.
  • Why not take advantage of buying those fruits that will provide you with the sweetness and the crunch you crave?
  • Buy fruits that are in season so you won’t pay a premium price for them.
  • Apples, grapes, oranges, and other fruits are important for a healthy diet whether you’re trying to lose weight or not. Avocadoes are another great choice.
  1. Dried fruit can be a great snacking option for those trying to lose weight. Raisins, Craisins (dried cranberries), and other dried fruits will give you the feeling of eating something forbidden and yet they can be enjoyed in moderation.

As with any food, if you eat too much of it you can ruin any dieting attempt.

  1. Potato chip alternatives. If one of your weaknesses is potato chips, there’s a healthy alternative that’s easy, convenient, and will give you a satisfying crunch.

When you get home from the grocery store, wash and cut up these vegetables into handy snack sizes so they’ll be easy to grab when you’re seeking a quick snack:

  • Baby carrots or carrot sticks
  • Celery sticks
  • Broccoli
  • Cauliflower
  • Cucumber
  • Cherry or grape tomatoes

Sometimes crunchy vegetables won’t meet your needs when you’re craving chips! You may want the salt and the crusty crunch that celery sticks just won’t satisfy.

  • Whole wheat pretzels might do the trick.
  • Dip your pretzel in peanut butter for additional taste and to bolster your metabolism.
  1. Nuts and seeds are additional healthy snacks you can eat when you’re trying to lose weight. They’re full of nutrients your body needs, and can be great choices.

Be careful when eating nuts and seeds, however, as they’re high in fat content and eating too many could blow your diet for the day.

  1. Popcorn can be a great snack for someone trying to lose weight. The trick is to eat light popcorn or air popped popcorn rather than adding butter or other toppings to it.

Choosing healthy snacks rather than those laden with fat and calories will make losing weight much easier. When you feel like you need a snack, don’t deprive yourself. Choose wisely and you’ll feel great and still lose weight!

Please Share Your Thoughts

In the comments below, share with us:
1. What is your favorite healthy snack?

2. What is the one “unhealthy” snack you have a hard time giving up?

12 Fail-Proof Strategies To Keep Your Resolution To Eat Healthy on a Budget

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You can eat healthy on a budget and enjoy an abundance of health benefits! Make healthy eating a new habit in the new year with these tips.

Are you struggling to keep your resolution to eat healthy, nutritious foods? Once you’ve set a goal to maintain healthy eating habits, how do you go about actually achieving that goal?

The good news is that once you do something consistently for only a few weeks, it becomes a habit. 

Here are some simple techniques to help you avoid those tempting junk foods so you can make wise and healthy decisions in your daily routine.

Strategies to Avoid Temptation:

  1. Am I hungry? Ask yourself if you’re really hungry or if you’re eating out of convenience or emotion. Many times you probably aren’t as hungry as you think, so try to get involved in a different activity instead of snacking.
  1. Water, water, and more water. Drink a lot of water each day. Not only is this good for your whole body (both inside and out), it can actually make you feel full. Also, oftentimes when you think you’re hungry, your body is actually thirsty, so keep yourself well hydrated.
  1. Try chewing gum. Putting something in your mouth like gum or hard, sugar-free candy can help convince your brain that you’re eating!
  1. Divert your energy. Instead of putting all your energy into making two grilled cheese sandwiches with bacon, try taking a walk or doing something that requires you to use your hands, like knitting, gardening, or woodworking. It’s pretty hard to do these and eat at the same time.
  1. Allow yourself snack time. Choose healthy snacks instead of chips and salsa or chocolate bars. For snack time, try eating celery, popcorn without butter, fruits, or a make-your-own trail mix with raisins, nuts, and dried fruits.

A good hint for snacking is to have healthy snacks readily available in your home, and unhealthy snacks completely out of the house; that way, the healthy stuff is easy to grab.

How to Choose Healthy Foods:

The next time you’re off to the grocery store, use these tips to help you choose the right foods and avoid the unhealthy stuff.

  1. Stay away from preservatives. You don’t need that Twinkie that can outlast any environmental disaster! When you learn to read nutrition labels and ingredient lists, you’ll find that there are many snacks that are full of preservatives. You probably shouldn’t buy the food when the ingredient list contains more than a handful of items. Plus, if the expiry date isn’t until two years from now, it’s being heavily preserved.
  1. Use the food pyramid. The recommended food pyramid from the Federal Food and Drug Administration (FDA) gears you toward whole foods and minimal sweets. Get a copy from the FDA and make your grocery list by following their guidelines.
  1. Buy lots of fresh vegetables that you can use to make up a quick and healthy stir-fry with chicken, brown rice, or even soy products. Buy easy to make salads where the lettuce and other veggies are already washed. These are easy, quick, healthy, and they taste good. The key is to choose vegetables that are dark green or orange in color.
  1. Buy fresh fruits and do some research on how to tell when fruits are at their freshest and when they’re in season. Try some of those exotic fruits you’ve always looked at but never purchased. Make your own fruit drinks and smoothies for a healthy, delicious treat.

More Great Grocery Store Tips:

  1. Shop in a circle. Many nutritionists will tell you to shop the perimeter of the store. Grocery stores are usually set up with their fresh foods, fruits, vegetables, fish, and breads all around the perimeter. Preservative-laced foods are in the center and at the ends of each aisle.
  1. Go alone. Leave your children in good hands and go alone to the grocery store. This way you can concentrate on getting only the healthy foods you desire without being pressured into buying junk. Alternatively, if you do bring your children, be prepared to spend extra time teaching them how to spot healthy foods.
  1. Make a list! This technique is a tried and true method to avoid buying foods that aren’t healthy. Stick to your list and, for fun, seek out healthy foods you haven’t tried before to tempt your taste buds.

With some determination and strategies in place, you can achieve your goal to eat healthy! By incorporating healthy changes into your diet one by one, you’re slowly creating a new habit.

Before long, you’ll be choosing healthy foods without a second thought, and those unhealthy foods you used to eat will no longer tempt you. Once you discover the benefits and better taste of fresh and healthy foods, you’ll never want to go back!

Please Share Your Thoughts

In the comments below, share with us:
1. Have you made any new year’s resolutions yet?
2. If so, share one or two of them with us.

Can YOU Lose Weight and Keep it Off? YES, You Can!

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Weight loss is possible with the right mindset and actions taken. You can lose weight and keep it off with the right plan of action!

You CAN lose weight if you set your mind to it! Are you ready to take action to achieve the body of your dreams?

The biggest barrier you face is actually your self-discipline and willpower.

You may have fallen into a vicious cycle. The cycle starts with eating a poor diet full of fats, carbs, and processed foods. These are the kinds of foods that make you feel tired and lethargic all the time. Then, because your body lacks proper energy, you don’t feel much like exercising.

What’s the end result? You end up with a huge loss of willpower and you feel miserable and hopeless.

But there is hope! You CAN make the change! If you truly want to lose weight, you first have to build the willpower to make it happen.

Here’s a list of things to consider when boosting your willpower:

  1. Don’t Wait For Something Bad To Happen. Your willpower is within you and you don’t want something bad to happen in order to find it.

We’ve all heard the stories about someone suffering a severe trauma, like a heart attack, and how that life event leads to a permanent change in their habits. You don’t need this to happen to you in order to get motivated!

  1. Watch Your Portion Size. This is one tip that can allow you to start small. It’s hard to muster up the willpower if you’re trying to go from one extreme to another. Decide that you’re going to have the same meal tonight that you would normally eat – but give yourself a smaller portion size.

The trick is to use smaller plates so the plate visually appears full.

  1. Give Yourself A Cheat Day. It’ll be an easier transition for you if you allow yourself some fun once in awhile. Tell yourself that next Saturday you can enjoy that pizza for dinner or that chocolate cake for dessert. You’ll be less likely to give up knowing that you can eat some pizza next Saturday instead of “never.”
  • Your “cheat” day doesn’t mean “over-eat” day.
  • Savor the flavors of your food, even if it means having a smaller piece than you’re used to. Once you’ve finished your piece, your willpower should kick in and say “no more!”
  1. Take Photographs. You can motivate yourself to lose weight by taking some self-portraits. We usually don’t have the best idea about how we truly look until we see ourselves in a photograph. Keep a picture with you and look at it when you feel like giving up. Update your photo often and compare them as you start to lose weight.
  1. Make A Food List. Write down all the foods you enjoy eating, then evaluate whether or not these items are healthy. Chances are there are at least some healthy foods that you actually enjoy eating – such as fruits and vegetables. Make sure you start buying these foods for your home.
  1. Exercise In Moderation. Adding exercise to your routine can also be a daunting task if you try to jump in too fast. Nobody is telling you that you need to join a gym and engage in rigorous workouts if that’s not your style. You’ll actually be surprised at how energized you can feel just by taking a 30 minute walk, three times a week.

Set Small Goals

No matter how you choose to approach your weight loss, it’s important to take small steps and remain in good spirits. Doing too much, too fast will only set you up for failure. Instead, set small, manageable goals like one pound per week. By focusing on the smaller, more attainable goal, you’ll actually see results far more quickly.

In the end, remember to reward yourself for a job well done. After all, you deserve it! Once you have mustered the willpower to succeed at weight loss, you can succeed at anything in your life!

Please Share Your Thoughts

In the comments below, share with us:
1. What hurdles do you face when it comes to losing weight?
2. Have you found something that works well for you to overcome those hurdles?

Follow The Example Of Women Who Lose Weight And Keep it Off For Good!

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To succeed at losing weight, follow the example of women who lose weight and keep it off.

Does it seem like you’re constantly on a diet? You’re not alone! You may be surprised how many women feel the same way. These weight loss tips for the constant dieter may be what you’ve needed to finally make the dieting roller coaster stop so you can get off.

Maybe you’ve tried every diet that’s come down the pike. You’ve eaten grapefruit to the point where you can’t stand the sight of them. You’ve given up carbohydrates but still crave sugar, potatoes, and bread. Seeing that it was a losing battle, you gave up on every one.

You may have had some success at losing weight, only to gain it back. Let’s face it, it gets discouraging when you hear that most dieters will regain the weight they’ve lost within three to five years. With those kinds of odds against you, you may wonder why you bother.

The reasons you keep trying to lose weight may vary. You know you need to lose weight to improve your overall health or reduce symptoms of disease. You can’t fit into your clothes or you have a reunion to attend. There could be any number of other reasons.

Regardless of why you want to slim down or how many times you’ve dieted in the past, if you want to succeed at losing weight once and for all, you may be better served by following the example of those who’ve achieved their goal and kept the weight off.

Effective weight loss tactics for women who’ve succeeded include these techniques:

  1. Look at weight loss as a life change rather than the means to a particular end. You’re not merely losing weight; you’re making a commitment to change your eating and exercise habits so your health and life can improve.
  2. Learn all you can about food, the nutrients needed by the human body, and how to provide your body with the fuel it needs, rather than overfilling it with foods that will make it sluggish and unhealthy.
  3. Learn to work through frustrations, loss, and stress without turning to food. In many cases, those successful former constant dieters have turned to exercise as a means to release the stresses that often cause people to resort to their old eating habits.
  4. Recognize when your body is truly hungry. Discover how to recognize your body’s signals to stop eating when you’ve had enough, rather than continuing to eat until you’re stuffed.
  5. Focus on your health and fitness, instead of dieting to look good. Instead of dieting for a short term goal – getting into a bikini or looking great for a class reunion – be more concerned about how the foods you eat affect your health.
  6. Learn to recognize proper portion sizes. Eating correct portion sizes will allow you to eat only the amount of food your body needs.
  7. Acknowledge only temporary failure when you blow it. Rather than giving up when you’ve eaten too much, decide to start again the next day.
  8. Seek and allow support from others. Getting a mentor who’s a weight loss success, joining a support group, or including a friend to hold you to your goals will help spur you on to success.

These weight loss tips for constant dieters are given with the hopes that you can finally find the ideas that will allow you to break the dieting cycle. You don’t have to be one of the many dieters who’ve failed.

You can learn how to make changes in your eating habits to make the weight leave for good. Take your time, learn what your body needs, and then provide the nutrients and exercise to become healthy, happy and completely stress-resilient!

Please Share Your Thoughts

In the comments below, share with us:
1. Who do you have in your life that can be your support during your weight loss journey?

2. Share at least two females you admire who have lost weight and kept it off!  Can you use them as inspiration for your own weightloss journey/

5 Simple Ways to Lose Weight and Get Healthy

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Many people think that they can only lose weight by joining a gym. This is not true. Turns out, there are many ways to lose weight and get healthy.  There are a variety of ctivities you can do in or around your home to get into shape.

Do you groan when you think of trying to lose weight and exercise? Most of us do! Unfortunately, for so many women, the very idea of losing weight breeds negative thoughts and feelings. You may even feel as if it’s an impossible challenge.

After all, who wants to think of climbing on those machines in the gym for 30 minutes to take off the pounds? Or even worse, doing sit-ups at home. Yuck!

If losing weight has become a drag, you need to rethink your strategy.

You’ll be glad to discover that you don’t need to go to the gym to lose weight and get the body you want!

Here are five simple activities that will help you get healthy while having a blast:

  1. Play group sports. One great idea for losing weight the fun way is to play group sports. Next time, instead of dragging yourself to the gym and those dreaded machines, check out the recreation center in your area.

Start playing soccer, softball, volleyball, or basketball. With these activities, you’ll be burning off the calories while enjoying yourself at the same time!

  1. Go for a walk with your friends. Another great way to get active and improve your health is to start walking with friends. Meet during the week to take a brisk walk together, either in the morning before your day begins, during lunch, or in the evening after work.

Schedule your walk into your day as social time. While you’re walking, take time to catch up and chat with each other. This way it feels more like a social experience instead of exercise.

  1. Dancing is another great way to burn off mega calories while you have a great time. You’ll get your heart pumping, and you’ll enjoy an awesome total workout!
  • Take a dance class.
  • Go out to a nightclub where you can dance the night away.
  • Get some dance videos so you can dance at home.
  1. Beautify your yard or cultivate a garden. Gardening and yard work are both activities that burn calories so you can lose some weight. Planting flowers or vegetables, pulling weeds, raking, hauling dirt, and doing other gardening chores can really help you get in shape.
  • When you’re squatting, bending, and yanking out those weeds, you’ll be working muscles you didn’t even know you had!
  1. Play with your family. Even something as simple as playtime outdoors with the family can help you lose some pounds and stay healthy. Whether it’s running, Frisbee, or playing tag together, just having fun with the family can give you some much needed activity.
  • Visit a park and go hiking on the trails.
  • Climb a tree in your backyard.
  • Go swimming or skiing.

The possibilities are endless! You’ll have fun spending quality time with your family, and teaching your children a healthy lifestyle as well.

Although these activities are fun, regular activity and eating a healthy diet go hand in hand when you want to lose weight. You can’t count one weekend of gardening as your exercise for the week. Vary your activities for more fun, and do something to get moving every day.

Consistency is the key to reaching your weight loss goal.

As you can see, exercising and getting in shape don’t have to be boring or unpleasant. There are plenty of easy activities you can do to lose weight, improve your health, and have fun!

Please Share Your Thoughts 

In the comments below, share with us:

1. What is your favorite activity for staying healthy?

2. How would you incorporate one of the five stress-busting acitiives mentioned above in your life?

 

7 Natural Weight Loss & Stress Management Strategies To Incorporate In Your Lifestyle

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Natural foods are the way to go for healthy weight loss.

How many fads and crazy diets have you tried? Even though deep in your heart you know this isn’t the proper way to get rid of any extra weight, do you still hope that this one is the miracle you’ve been hoping for?

It’s time to get out of the infomercial-driven market and realize that the real miracle diet is in natural methods of weight loss using nature’s own miracle foods.

By incorporating natural foods and strategies, you’ll be able to lose the weight you’ve been hanging onto for good.

Here are some natural foods to provide you with an upper hand in your weight loss battle:

  1. Choose brown rice over white rice. Why brown rice? The answer is simple, fiber. Brown rice is loaded with fiber. Due to the simple fact that the rice’s hull is kept intact during its processing, it retains its fiber content.
  • The natural fiber in brown rice allows our systems to run smoother and keeps us full for much longer than low fiber white rice.
  • Brown rice can be found in any grocery store, usually next to the white rice. Throw some extra vegetables or herbs into the rice for some extra flavor and variety.
  1. Choose sweet potatoes over white potatoes. They aren’t just for Thanksgiving anymore! Sweet potatoes are high in anti-oxidants and vitamins and are absolutely delicious as well.
  • Providing many more nutrients than a typical white potato, they’re low in calories and a great weight loss food choice.
  • Peel and cut sweet potatoes into chips or shoestring fries and roast in the oven for a tasty and colorful treat.
  1. Water. Water is at the top of the list for a natural weight loss strategy. It sounds pretty obvious, but the truth is, we don’t tend to drink enough water every day. Not only does water flush out toxins and impurities, but it also helps in raising the metabolism, regulating body temperature and keeping our heart and brain healthy.

Be aware that the popular flavored waters often add some kind of sugar, artificial sweetener, or even salt to the formula, making them less healthy than plain water. Stick to the natural stuff!

  1. Legumes and beans. The benefits that beans and legumes provide are absolutely outstanding! They’re low in fat and high in fiber, making them a great choice for weight loss. They’re also extremely heart-healthy.

You can find a multitude of recipes online that incorporate legumes and beans. Take some time to do a recipe search and your heart will thank you.

  1. Fruit. Fruit is a wonderful addition to any natural weight loss regime. It provides natural energy to make exercising easier and it’s loaded with fiber to keep us full and curb cravings.
  • Fruit should be eaten raw to receive its full benefit, especially the fiber. Fruit juice doesn’t provide the same nutritional value as eating an actual piece of fruit.
  • Fruit smoothies are an excellent way to start your day. Even if you’re not a breakfast person, smoothies are easy to make and take on the go. Plus if you use fresh fruits, you’ll retain the vitamin content.
  1. Vegetables. Vegetables are one of the building blocks of good nutrition, and essential to weight loss success. High in vitamins and nutrients, veggies also provide us with energy to sustain us throughout the day. Plus, they have very little sodium, so they reduce bloating and water weight gain.

Try to incorporate veggies into your lunches and dinners every day, specifically aim for dark orange and dark green vegetables like squash, spinach, pumpkin, and romaine lettuce. A simple side salad or lettuce and tomato on a sandwich are easy ways to get started.

  1. Eat organic and raw. It’s always best when trying to lose weight naturally to utilize organic products as much as possible. Organic produce is free of pesticides and preservatives and raw foods retain all of their natural vitamins and minerals. By ridding your body of these dangerous chemicals, weight loss can occur that much easier.

Visit your local farmer’s market and support your local farmer. They might also have a larger variety of organic produce than the grocery stores.

Following through with your decision to lose weight can sometimes seem overwhelming. But if you approach it with a few natural tips and tricks under your belt, you’ll be that much closer to weight loss success!

Please Share Your Thoughts 

In the comments below, share with us:

1. Tell us how you have incorporated healthy food into your diet.

2. What healthy lifestyle changes are you willing to consider to lose weight and manage stress all year long.

 

Why NOW Is The Time to Put Your Health First

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Simple ways to put your health first, every day.

Your well being should be a priority in your life, yet so many of us place our health on the back burner, leaving it unattended until it boils over on us.

Health seems to be something that’s largely taken for granted. We feel invincible until it fails us. This is clearly the wrong attitude. If you take preventative action, you’ll not only feel better, but your body will thank you by adding years onto your life!

Improve your Health for the Right Reasons

Nowadays many Americans are overweight. As a result, more women than ever are trying to slim down. The problem is a lot of us aren’t trying to lose weight for the right reasons. If you need to lose weight, be sure to do it for yourself, not for anybody else.

Losing weight goes far beyond the superficial. Don’t lose weight only in order to look good, but for your overall health and wellness.

When you try to improve yourself for other people, you can lose sight of your motivation if your relationship changes. The motivation needs to be within you, not someone else. The deeper your commitment to your health, the more difficult it is to cheat on a diet or forego exercise.

It’s also important to realize that you must love yourself first before anyone else will. People are drawn to others who have self-confidence and self-respect. When you care about your well being, not only will you take better care of yourself, but others will be more likely to do the same.

Here are some ways you can put yourself first and take better care of your health this year:

  1. See your doctor. If you haven’t been to see a doctor in a while or are in need of an annual checkup, start by making an appointment to get your health evaluated. This will give you a good foundation for what improvements you need to make.
  1. Find an exercise routine you can incorporate regularly into your lifestyle. It can be as easy as going for a walk. Just put on your shoes and get outdoors. The fresh air and the walk will do wonders for your health.
  1. Make changes in your diet. Try reducing red meat, refined sugars and alcohol for starters. Increase your fresh fruit and vegetable intake. Be sure to start off each day with a healthy breakfast and don’t skip meals. Drink plenty of water throughout the day as well.

When you eat poorly, you’re doing a huge disservice to your body. You are what you eat, after all. If you eat unhealthy foods, you’ll likely end up unhealthy with chronic health issues like high cholesterol, high blood pressure, or diabetes, just to name a few.

The healthier foods you eat, the better you’ll feel and the stronger you’ll become. Whether you believe it or not, it’s the truth!

  1. Find time to relax. It’s imperative to take care of your mental health, also, by incorporating relaxation techniques into your lifestyle. Regular relaxation helps reduce stress and anxiety and recharges you so you can bring more energy and passion to all areas of your life.
  • Consider taking up gardening or camping.
  • Find time to pursue hobbies you enjoy to help bring you contentment and happiness.

If you take good care of yourself, you’ll be able to enjoy your life to the fullest. Use these tips every day to improve your health and put yourself first. Following a good wellness plan will help keep you fit and boost your energy!

Please Share Your Thoughts

In the comments below, share with us:
1.What steps have you/are you taking to improve your health?

2. Do you agree that NOW is the time to put your health first?