healthy living

January 31, 2018

More Than A Diet

Steer Clear of Self Sabotage (focusing on healthy ways to handle stress instead of stress eating, etc)

Stress eating word cloud concept

If you’re reading this newsletter we’re assuming you are trying to change your life for the better. People who choose to make changes in their life sometimes revert back to their old ways when things get tough because it’s easier for them. Reverting back to their old ways usually leads to self-sabotaging any progress they made to begin with. Although it’s mostly known for personality traits it is possible to self-sabotage when it comes to your health. Giving up on your health goals is one thing, but subconsciously working against it is another. Stress is one of the main issues that can cause this.

In the last issue, we talked about how to balance a busy life with a healthy one. If you are overstressed in one aspect of your life the other aspects of your life can suffer. Stress eating isn’t a myth, in order to calm yourself down and avoid thinking about the things that are stressing you, you may eat more to provide comfort. If you’re constantly thinking about what you need to do that you haven’t done and how you’re going to add working out on top of that, it can really cause tension and stress.

The moral of this month’s column is to tell you guys to chill out! Your life is already hard enough as it is, no need to bite off more than you can chew. Here are some tips to reduce stress and stop yourself from self-sabotaging:

  • Take a personal day.

Spend a whole da ding things that make your happy. Pay attention to the things that you’ve been neglecting. Treat yo self.

  • Schedule your days.

Instead of worrying about the ten things you have to do in a day and what you might be forgetting. Plan out your days. It might seem strenuous and it’s difficult to stick with it but can help keep you organized and less stressed out.

  • Eat certain foods.

Yes it is easier to indulge in junk food when you’re stressed out but it definitely isn’t better for you. Focus on foods that can help lower your stress level like: berries, avocados, tree nuts, and even chocolate!

& of course.. Work out!

We wouldn’t be an all around fitness company if we didn’t tell you to work out. Working out helps with the feeling of stress and promotes endorphins. Need to get out some pent up aggression? Take a boxing class! Need to feel more relaxed? Take a yoga class. The possibilities are endless.

Take some time out of your day to identify what you’re stressing out about, and then to think about the things you could do to stop stressing. Whether it’s solving the issue, working out, or treating yourself, there are things that can be done to help your situation instead of hindering it.

August 31, 2017

More Than a Diet

The Pitfalls of Healthy Eating On Campus

Let’s go back however many years (we’re not going to ask) when you were a freshman going into your first semester in college. To those of you who have not (or have not yet) experienced being a college student, here’s a little run down. Aside from the excitement of being on your own, making new friends, and making new experiences, there were also some fears. One fear in particular that people tend to have is the freshman fifteen.

We’ve all heard of it, we’ve all seen it, and whether it’s losing 15+ pounds or, more commonly, gaining 15+ pounds- we’ve all feared it. You get to school, eat the food and LOVE it… for the span of about a month, and then you start getting sick of it. That’s where gaining weight comes in, because aside from the amount of partying (that we may or may not still deny to our parents that we did), the amount of sleep we lost by staying up all night studying, we also spent a lot of money on ordering food/stocking up on junk food so that we could avoid those wretched dining halls that we loved a month ago. And this my friends is how we make our way into gaining the dreaded freshman 15.

However, there’s also the concept of losing the freshman 15. These seemingly lucky individuals are also up at late hours of the night studying, they may also be going out to parties, and could also be avoiding the dining halls. The only difference is the way they react to those situations. Instead of stress eating, they probably have less of an appetite throughout the week- which is why the junk food affects them in a different way. For the purpose of this article though, we’re focusing more on the gaining weight aspect of the freshman 15.

Stress, pigging out, and getting no sleep over the course of a few months tend to accumulate. Before you know it you’re home for Thanksgiving and are greeted by comments from your friends and family members on how much ‘fuller’ you got. And unless you’re extremely self-aware, it was probably the first time you were told anything about your weight. Now it’s Spring semester and a part of your new year’s resolution list is to be in the gym 4 to 5 times a week in between classes. Sometimes the resolution will stick, and other times, the resolution will be short lived, and that’s okay.

I’m here to tell you that unfortunately, as many of us may have realized, the myth may actually be a reality. With all things in life, it’s our job to combat it before or after it comes to life. Living a healthy lifestyle is difficult no matter what stage of life you’re in. College is a great place to find yourself, however in finding yourself, you might come to realize that under certain stressful periods, you might not sleep- or sleep too much, you might pig out- or forget to eat, you might be lazy or you might be in the gym every day and at the end of the day, it all comes down to how you prevent or handle the situation.

 

August 31, 2017

Get Moving

Paddle Boarding

Last month, we talked about kayaking, which is an excellent outdoor activity for the summer.  This month’s “get moving” activity will be focused on another water-centered sport: paddle boarding.  It is a sport that goes back a long way, dating to the 1930s when athlete and inventor, Thomas Edward Blake created a more hollow version of the surfboard for rescue situations in large bodies of water.  Now, paddle boarding is a highly popular way for lovers of the sea to tone their bodies and get fit!

Traditional paddle boarding involves the participant using their arms to swim great distances while kneeling or lying down on a paddleboard or surfboard.  It is a low-impact sport, so the chances of you getting injured while taking part are very low.  It’s also a full cardio workout, so this could be the perfect choice for your summer workout routine.  

Now there is a new way to paddle board, which seems to be very popular among fitness nuts and water lovers alike: stand up paddleboarding.  It works in a very similar fashion to traditional paddleboarding, except as the name suggests, it involves you standing up on the board instead of lying down.  The sport began in Hawaii as an alternative to surfing, and its popularity soon spread throughout the country, becoming an outdoor sport with the most US participants in 2013.  

Stand up paddleboarding gives you a full body workout, utilizing all muscles of the body.  Your legs keep you balanced by tightening your core and lower body, while your arms, back, and upper body work to move forward with an actual paddle rather than your hands.  The sport remains low impact, and it can even help you heal if you have bad knees or hips, due to the no-stress environment.  It may take some time to figure out how to stay balanced, and you will most likely fall into the water a few times before you get it right.  Do not let that discourage you, however, because like any other sport, it just takes a little practice.

If you live in the New York area, you have many options of places to go if you want to learn how to paddleboard either way.  Manhattan Kayak + SUP is a good place to go if you want to learn stand up paddleboarding, and there are other places like A-team Paddleboarding and Kostal Paddle to sell you equipment and give you beginner lessons if you’re looking to only learn the traditional style.  With the summer days dwindling down, you want to make sure you can hit the waves as much as possible, and if it involves working it into your exercise routine, paddleboarding may just be the sport for you.

 

August 31, 2017

Bon Appetit – Food Find

Food Find: Chia seeds

https://draxe.com/chia-seeds-benefits-side-effects/

Ch-ch-cha-chia!

We’re not talking about the whimsical house planter, we’re talking about the seed! The seeds come from the plant Salvia Hispanica, that first gained mainstream attention as the hair that would grow on “chia pets”. It is now much more widely known that these little guys have a lot more to offer than just their looks.

Chia seeds are native to Mexico and Guatemala, and their nutritional value dates back to Aztec warriors who would eat them for a boost of energy. Today, the seeds can be used as a great addition to any dish– from smoothies to yogurt to salads– you name it!

Though the seeds are small, they are mighty. They are one of the top plant-based protein sources, contain more Omega-3 than salmon and contain soluble fiber that aids in regulating digestion. Chia seeds are also a powerhouse of minerals, vitamins, and antioxidants!

And if you still aren’t convinced to try them out, chia seeds are a great addition to meals for anyone trying to lose weight. Because the seeds absorb water in the stomach, they make you feel fuller faster and they’re also rich in zinc, which produces leptin, an appetite regulating hormone.

You can find chia seeds at any store that has a health food section!

And if you still aren’t convinced,

Recipe of the Month: Chocolate Chia Seed Pudding

August 31, 2017

Healing Power of Art

Scrapbooking

Memories are some of the most important pieces of information that we can hold in our brains.  They are proof that we lived through experiences, both good and bad.  On days where we may feel a little lost, and we’re in need for some mental clarity, a memory to look back on can be the perfect solution.  This explains why it is so common to take pictures of ourselves, as well as the ones we love on days where we feel our best.  If you are a person that likes to take a lot of pictures, or if you are just looking for some peace of mind, then scrapbooking may just be your type of activity.

Scrapbooking is a low stress activity that involves pictures, paper, scissors, glue, and most importantly: memories.  Like any type of art, there is no right or wrong way to make a scrapbook, so you have all of the freedom in the world to let your creativity soar.  If you’re not quite sure how to approach it, then a good way to start is to look through your photos, and find one that stands out to you on that particular day.  Think about how that memory makes you feel, and create a whole page in your book dedicated to it.  Add some words that describe how you felt that day, and soon you’ll have a beautiful piece that you can look back at whenever you need to.

Scrapbooking comes with a number of mental benefits, including memory improvement.  As we get older, it is not uncommon for our memories to go, so having scrapbooks to look back on strengthens and exercises the brain, helping it remain the most powerful organ in the body.  This makes it an excellent activity for elderly individuals to do, as it serves as a way to communicate with both yourself and others when suffering from illnesses such as Alzheimer’s and Dementia.  It can also increase self-esteem, reminding you that you are loved and accomplished, all while helping you feel relaxed and focused.   

Another great thing about this activity is that you are not limited to just one type of memory.  Your scrapbooks do not necessarily have to be the big vacations you went on (although that is an excellent idea for a one.)  Your book can have memories as mundane as driving your kids to soccer practice, or it can even be just a simple selfie with your best friend.  As long as that memory makes you feel something that you want to remember for the rest of your life, then you should put it in your scrapbook.  

Although it is important to always be in the present, sometimes it isn’t a bad thing to look back at the past, and smile because of the things that happened to us in our lives.  As long as you don’t get hung up on the past, you can admire your memories, and allow them to remind you that your life has meaning.  If you want to turn your memories into art, then take out all of those old craft supplies, and scrapbook to your heart’s content.

If you are interested in starting your crafting journey, please visit cindysplace.ctmh.com, a Close To My Heart representative who will be more than happy to help you get started.

 

August 31, 2017

Wellness Corner

Frankincense//Migraines

When you live a busy life, it can be hard when something as painful as a migraine gets in the way.  Migraines at times can be so painful that they become immobilizing, and before you know it, your day is taken away from you as you’re stuck on bedrest.  If you suffer from migraines or cluster headaches, you know that simply taking a Tylenol will not help relieve the symptoms.  The only real cure is a good prescription from the doctor, however, there is a more natural approach to alleviating some of that pain, and feeling relaxed while you do so, and that is with Frankincense oil.

 

Frankincense essential oil comes from the resin of the Boswellia sacra tree, and it is well known for its anti-inflammatory properties.  It contains molecular units known as monoterpenes, which have been known to reduce blood swelling, and stop the pain before it gets serious.  You find similar things in your everyday medicine, such as aspirin and Advil.  However, the advantage of Frankincense oil is that it is natural, and you do not have to ingest it.  This is a great solution for those who have bad reactions to pills or other over the counter supplements.

When you feel the onset of a migraine approaching, put just one drop of Frankincense on your finger and rub it either on the roof of your mouth or on your temples.  Massage it until it has completely dissolved, then feel relief within minutes.  Make sure it is only a drop because the oil is highly concentrated, so too much can end up making you feel worse than you did before.  It’s also a great oil to pair with other anti-headache oils, such as peppermint or wintergreen oil.  You’ll also smell great as you feel better!

Don’t let migraines slow you down today.  Go to your local health and beauty store, and pick up a bottle of Frankincense.  The price can range anywhere from 5 dollars to 25 dollars depending on the quality or quantity that you are looking for.  Remember, a tiny bit of oil can go a long way, so just a small bottle can do the trick while saving you money.  Kick your migraines away today with this wonderful essential oil.

 

August 31, 2017

Au Naturale – Product Pick

Product Pick: DIY Product Pick: DIY Avocado Deep Conditioner

Avocado Deep ConditionerFor this Product Pick, I wanted to do something a little different. Usually I review a product that I have tried, and although I did try this out, it isn’t exactly something you can buy from a store. Rather, you’ll have to buy the ingredients for this one and make it yourself. In our last issue of Mind, Body, Live, we talked about porosity and the importance of knowing how porous your hair is. Now, I’d like to share a simple hair recipe that can aid in high porosity hair. This Do-It-Yourself Avocado Deep Conditioner will definitely keep your hair moisturized and healthy.

There aren’t many ingredients to this deep conditioner at all. All you need are 2 avocados, aloe vera juice, honey, and olive oil. You can even add bananas too! You can make this deep conditioner by simply mashing and mixing the avocadoes (and bananas). However, when choosing that method, some find that there are still pieces that get stuck in your hair. To combat this you can use a blender, mixing bowl and strainer. Put the avocadoes and bananas into the blender, place the strainer over the mixing bowl, and pour the mixture into the strainer. Gently tap the strainer repeatedly onto the mixing bowl, making sure that the actual liquid falls into the bowl. This will get you a creamy texture that is perfect for hair application. From here, add in the aloe vera juice, honey and olive oil.

Now, you’re going to want to part your hair into as many sections as your want; it’s up to you. Apply the deep conditioner evenly to each section, and leave in for 15-30 minutes. You can also leave it on longer, so that it can really seep into the hair. All you need to do now is wash it out and you’re done! This is definitely a staple to include in your wash day routine or hair regimen!

Liked this article? Try it out and leave a comment on our social media!

 

August 31, 2017

Recipe of the Month

Overnight Chocolate Chia Seed Pudding

Prep time
Total time
Simple, 6-ingredient chocolate chia seed pudding that’s naturally sweetened and so thick and creamy. Loaded with nutrients and perfect for breakfast, a snack, or dessert!
Author: Minimalist Baker https://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/
Recipe type: Dessert, Breakfast, Snack
Cuisine: Vegan, Gluten-Free
Serves: 4
Ingredients
  • 1 1/2 cups (360 ml) Almond Breeze Almondmilk Original Unsweetened
  • 1/3 cup (63 g) chia seeds
  • 1/4 cup (24 g) cacao or unsweetened cocoa powder
  • 2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if blending)
  • optional: 1/2 tsp ground cinnamon
  • 1/4 tsp sea salt
  • optional: 1/2 tsp vanilla extract
Instructions
  1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
  2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
  3. If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
  4. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
  5. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.

July 31, 2017

Get Moving

Healthy Living Made Simple: Summer Edition

Do you want to start living a healthier lifestyle, but you have no idea how to take that first step through the door?  For many, it can seem daunting trying to figure out where to start. Additionally, just going to the gym without any sort of direction can be incredibly overwhelming.  Like many time-consuming activities, the best way to start an exercise regimen is by easing into it with baby steps.  Here are a few things that you can do to begin living that healthy life.

Did you know that you don’t always need a machine to get a good light workout?  Sometimes all you need is a good surface and some space.  If you do not have the budget, or the time for the gym in the morning, then lay a mat out in your kitchen or living room, and do a few quick and easy exercises in front of your television.  During commercial breaks, do about 10 to 12 reps of squats, crunches, planks, and push ups.  Then, once your body has eased into it, increase it to about 15 reps, then 20.  One you get moving, you won’t want to stop.  Just make sure you have water with you at all times!

Another helpful tip is to be conscious of the decisions you make in the morning.  When you go to work, take the stairs instead of the elevator.  If you’re in too much of a rush for a full breakfast, reach for a granola bar or a piece of fruit rather than that leftover donut.  Put almond milk in your coffee instead of dairy creamer.  When you start your day with a healthy choice, it can create a domino effect that inspires you to continue to make healthy decisions throughout the day. Eventually, one day of healthy choices will lead to a week of healthy choices, and soon enough, it will become a routine.  

Get moving – Kayaking: In the summertime, it is so important to take advantage of the outdoors.  Living in New York, we are lucky enough to be near many different bodies of water, such as the Hudson River, the Finger Lakes, and of course, the beautiful Atlantic ocean.  Swimming has always been a popular activity among the public, and there is nothing quite like a beach day with your friends or family.  If you’re looking for something a little less social, and more substantial to your workout routine, then you may just want to look into kayaking.  

Kayaking is an excellent activity in the summer that involves using your upper body to paddle your craft through a body of water.  It is relaxing, low-stress, and an excellent workout for your arms, chest, back, and shoulders.  Not to be confused with a canoe, a Kayak is an enclosed boat that involves using a double-bladed paddle rather than a single-bladed one.  Most Kayaks have room for two people, but it is almost always the case that only one person does the paddling.

If you want the full workout benefits of kayaking, try to aim for about 500 strokes per mile.  Start out nice and slow, pushing your paddle as far as it can go.  Make sure your back is straight, and that you are sitting upright.  Kayak’s are narrow, so if you do not have proper balance, your vessel may tip over, and send you underwater.  You also have to make sure that you are holding your paddle properly.  One of the sides of the paddle is more concave than the other, so make sure that that side is facing you.  Finally, have a desired destination.  It can be as simple as the other side of the body of water you’re in.  If you are feeling a bit more daring, go a little further.  You may just discover something new.

If you live in New York, then you are in luck because there are a number of places that offer lessons and tours in Kayaking, such as at the Hudson River Park, Van Cortlandt Park, and Pier 40.  A lot of these places offer their services for free too, so there is no excuse to not try this fun sport while the summer is still in session!  

July 31, 2017

Bon Appetit – Food Find

Food Find: Jackfruit

 

 

 

 

 

 

 

Large and in charge, the jackfruit is the largest tree-growing fruit with the ability to grow up to 100 pounds! Located in Southeast Asian countries such as Thailand, India and Bangladesh, the Jackfruit tree is a plentiful and versatile fruit. The beauty of this nutrient dense food is its ability to absorb whatever flavor it’s cooked in, much like tofu, and can even be used in both sweet and savory dishes.

The jackfruit is truly a jack of all trades when it comes to nutrition! The super-fruit contains high amounts of magnesium, calcium, vitamin B6 and fiber. So, while the fruit may look unlike any other fruit we have here in the United States, consuming it offers the benefits of boosted immune function and digestion, reduced risk of cardiovascular disease, and it can even help prevent osteoporosis. Jackfruit also contains plenty of antioxidants and phytonutrients, that help rid the body of free-radicals and help fight off certain cancers. The jackfruit, because of it’s versatility and array of nutrients, is a perfect meat substitute for vegans and vegetarians [Interested? Check out our Recipe of the Month].

Looking to try on the Jackfruit for size? Head over to your local H-mart or any Asian market to pick out a fresh fruit or find a canned version to make the cooking process a little easier. Keep in mind that jackfruits can be used for much more than just a meat substitute; they can also be used for soups, chips, flour, and even ice cream! Feel free to get creative with how to use this superfood– there’s plenty to go around!

https://draxe.com/jackfruit/

http://www.epicurious.com/ingredients/facts-tips-recipe-ideas-jackfruit-vegan-miracle-food-article

 

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