Tag: health

Sept 2018 Marissa Elman

What You Should Do on Your Mental Health Day

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On September 6, 2018

In Health & Wellness, Marissa Elman

Taking a mental health day is important for all people. Employees who feel as though they are just constantly spinning on the wheel are likely to encounter burnout. When taking a day off to rejuvenate, individuals should take into account useful ways to spend their time.

 

Maintain a Routine

While a mental health day might seem like the perfect opportunity to sleep in and lounge on the couch, having some sort of routine is important. A routine consisting of sleeping properly, eating healthy foods and exercising can help individuals to feel energized. Also, people who spend the day eating junk and sleeping may realize at the end of the day that they wasted their time.

 

Go Outside

Unless some serious storm is underway, spending the entire day indoors isn’t the best idea. Even if individuals go for a stroll around the block or walk up to the corner market for a cup of coffee, experiencing nature can help these people to recharge. Of course, even more time can be spent in nature. Individuals might decide to go for a mild hike at a nearby park or to explore an outdoor attraction that recently opened.

 

Engage in a Hobby

All too often, people think that some strict end purpose must exist for every action that they take. However, it’s so healthy to have hobbies that do not end up in monetary gain, a higher title at work or something of that nature. Just taking the time to participate in activity for fun and leisure is important. This hobby can act as a catalyst for future moments of relaxation.

 

Set Aside Work Tasks

It might be tempting to open up the work email just once on the mental health day. Unless some truly serious reason exists for doing so, it’s important to keep that inbox closed. Individuals who take off from work but then end up working for a part of the day are not really giving themselves the necessary time off from tasks of their jobs.

 

A mental health day is meant to give people time to explore and to relax. While maintaining a routine is important, that routine should not include work. Individuals should take the time to better get to know themselves and the things that make them happy.

health tips - marissa elman

5 Health Tips That Might Surprise You

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On June 17, 2018

In Health & Wellness, Marissa Elman

There are dozens of ways for a person to improve his or her health. While some of these are obvious, others are more surprising.

 

#1) Lose Weight By Eating More

It may sound counterproductive, but eating more frequently can actually encourage weight loss. Fasting for long periods between meals causes a person’s blood sugar and metabolism to drop, resulting in weight gain. Eating frequently, on the other hand, has the opposite effect by balancing a regulating blood sugar and metabolism.

 

#2) Chew Gum to Curb Hunger

In addition to fighting bad breath and promoting a healthy smile, chewing gum can curb hunger cravings. According to a study conducted by researchers from the University of Rhode Island, participants who chewed gum consumed nearly 70 calories less for lunch than the control group. Chewing gum activates salivary glands and tricks the brain into thinking it’s full.

 

#3) Drink Vinegar to Treat Acid Reflux

Affecting up to 20 percent of the population, acid reflux is a widespread, chronic medical condition that’s characterized by stomach acid rising up into the esophagus. A simple DIY remedy, however, is vinegar. Drinking 1 or 2 tablespoons of organic, unfiltered apple cider vinegar mixed in a cup of water can eliminate acid reflux. Vinegar’s acidic properties allow it to balance the stomach’s pH levels and protect against acid reflux.

 

#4) Eat More Fat to Protect Against Heart Disease

More than 610,000 Americans die from heart disease each year, but high-fat diet can lower a person’s risk. The secret is to choose the right type of fat. Monounsaturated and polyunsaturated fats clean plaque from the arteries while keeping cholesterol levels in check. Available in fish, nuts, and soy, these healthy fats can lower the risk of heart disease.

 

#5) Don’t Drink Diet Soda

People who are looking to lose weight should avoid drinking diet soda. Although it typically doesn’t contain any calories, diet soda still contributes to weight gain. One study found that diet drinks trigger both weight gain and diabetes. While the reason behind this phenomenon is open to debate, some experts believe that artificial sweetener is processed by the body the same way as sugar.

 

These are just a few surprising health tips. Men and women who are looking to improve their health should also perform a combination of aerobic and resistance exercises for maximum benefit.

The Hadza Diet: What is It and Why You Should Consider It

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On September 5, 2017

In Hadza Diet, Hadza People, Health & Wellness, Healthy gut, Marissa Elman, Microbiome

The Hadza Diet- What is it and Why You Should Consider It

The Hadza people are one of the last remaining hunter-gatherer tribes in the world. For thousands of years, they have lived on the same land in Northern Tanzania living on a diet that consists of berries, tubers, and over 30,000 different mammals. This diet has been making ways around as people are growing more interested in how this diet can have great health benefits.

  

The Hadza diet primarily consists of eating whatever is found in the wild which include berries, tubers, honey and larvae straight from the comb, and meat from a variety of mammals. The interesting fact about this is that it also varies based on the seasons. During the dry seasons, they typically eat meat and tubers, and during the wet seasons, they eat more berries and honey.

   

This diet is starting to gain a great deal of attention, especially amongst the gut health-conscious. The reason for this is that through this diet by the Hadza people, they have remarkable healthy microbiomes meaning they have very healthy guts. The Hadza people get one hundred or more grams of fiber per day in their food on average. We typically get about fifteen grams on average. Now, this is not to suggest that you go and live the hunter-gatherer lifestyle. The idea is that we need to up the intake of fiber we have per day. Justin Sonnenburg, who is a professor at Stanford University made a statement saying that “Fiber is all that’s left at the very end of our digestive tract where these microbes live, so they have [Hadza people] evolved to be very good at digesting it.” Along with eating more fiber, it is also important to only eat minimally processed foods and have in-season fruits and vegetables readily available.

   

The hope through this diet is to increase the diversity in one’s microbiome. The research done by Sonnenburg shows that the Hadza people have one of the most diverse microbiomes in the world. They compared stool samples of the Hadza tribe to those of 17 other cultures around the world which included other hunter-gatherer communities in Venezuela and Peru and subsistence farmers in Malawi and Cameroon. Through these samples, the research showed an interesting trend that the further away people’s diets were from a Western diet, the greater the variety of microbes they have in their guts which also includes bacteria that is missing from American guts. So the next time you are considering taking up a new diet, try taking up the ways of the Hadza people.

Food That Increase and Reduce Stress

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On May 12, 2017

In Health & Wellness, Marissa Elman

healthy foods

If you’re struggling with high levels of stress, you should consider taking a look at your diet to see if the foods you’re eating are exacerbating your stress. Before going into what food to eat to help reduce your stress, it’s important to know what foods may increase stress levels.

 

Foods high in refined sugars or sodium can actually increase stress levels if eaten in large amounts. Foods high in refined sugars cause fluctuations in your blood sugar as the body in your insulin, leading to mood swings and potentially higher levels of stress. High levels of sodium causes your body to retain water, making your cardiovascular system work harder and increasing your blood pressure, which in turn can raise stress levels.

Drinking large amounts of alcohol and caffeine will not do you any favors in terms of stress reduction. While many of us can’t get through the morning without a cup of joe or energy drink, it shouldn’t be consumed throughout the day as high levels of caffeine can cause you to feel edgy, increase your heart rate, and make you feel more stressed. Alcohol may help you relax after a long day, but drinking alcohol causes your body to release a hormone that is the same that’s released why you’re stressed out.

The following superfoods are known for helping to decrease your stress levels:

 

Avocado

Vitamin B is known for its stress reducing properties, and avocados are rich in vitamin B. Avocados are also high in the good fat for our body, monounsaturated fat, along with about 20 other vitamins and nutrients that are important for the body.

 

Almonds

Along with being an excellent source of protein, almonds also have high levels of vitamins B12 and E that can help the immune system, which in turn can reduce stress.

 

Leafy Green Vegetables

Foods like kale and spinach can actually help your body regulate hormone levels in your body, leaving you feeling more in control of your stress levels. Try to add spinach to as many foods as possible throughout the day to help you keep control of your stress and giving your body a boost of nutrients.

 

Turkey

When you sit down for Thanksgiving dinner, the combination of overeating and the chemical tryptophan typically causes people to feel lethargic after the meal. Adding some turkey to your diet will give your body some tryptophan that can help you feel more relaxed and lower your feelings of stress.

4 Yoga Poses Everyone Should Do

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On May 2, 2017

In Fitness, Health & Wellness, Marissa Elman

Whether you have been regularly attending yoga classes for years or have never set foot on a yoga mat in your life, it is always a good idea to perform several poses to stretch your muscles and combat the effects of poor posture — especially after a long day of sitting due to work or travel. Here are some poses you should definitely add to your arsenal:

 

Garland (Malasana)

This pose is a simple yet effective way to open your hips and lengthen your spine — a necessity for Americans, as we spend a majority of our time with our hips at a 90 degree angle. In order to perform this pose, start with your feet wider than hip-length apart, turning your toes out just slightly. From there, keep your gaze forward and your spine straight as you lower your hips as you would if you were moving to sit in a chair. Move your hands into the prayer position and push your elbows against your knees, helping you open your hips further. The point of this pose is to bring your hips as low as possible without bending your spine or lifting your heels off the floor.

 

Cat-Cow

The cat-cow is the perfect way to stretch the spine and surrounding muscles, especially when performed after just waking up or returning home from work. In order to do the cat-cow pose, start on your hands and knees. From there, you should arch your back and look at your thighs. After taking a deep breath or two, release the pose and let your belly drop as you look up toward the ceiling. In order to feel loose and refreshed, repeat this process four times.

 

Forward Bend

The forward bend is a great way to counteract the effects of sitting all day. Simply stand with your feet shoulder-width apart and bend forward at the hips, going as far as your hamstrings will allow you to stretch. Make sure to keep your knees slightly bent as you try to at least brush the floor with your hands. For beginners, hold this pose for 30 seconds then release. Remember to keep your breathing even and slow.

 

Seated Spinal Twist (Marichi’s Pose)

These twists not only release any muscle tension you may feel in your back, but help to realign your spine as well. In order to reap the maximum benefits from this exercise, start by sitting on the floor or a yoga mat with your legs extended in front of you. From there, bend your right knee and place your right foot on the mat, just a few inches from your left leg. Bring the palm of your right palm to the mat just behind your right glute, keeping your fingers facing your body. Place your left elbow on the outside of your right knee and breathe deeply. With each breath, extend your neck so it feels like the crown of your head is moving toward the ceiling. Inhale again, then switch sides.

Marissa Elman Detox

How to Detox Without Trying

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On October 3, 2016

In Fitness, Health & Wellness

 

Living a happy and healthy life can be a lot easier said than done, but many people don’t know that there are many small steps that can be taken to incorporate a healthy lifestyle. Here are some ways to boost your health journey without trying too hard.

TEA TIME

Adding hot tea to your diet is the perfect step to take towards a healthier lifestyle. Dating back to thousands of years ago, tea was used as a form of medicine in China. Tea has a lot of benefits for the mind and the body. For instance, one study found that drinking hot tea can prevent osteoporosis. One study found that natural chemicals that are released when tea leaves are being dried, had improved symptoms of rheumatoid arthritis and overall bone health. Tea also contains a large amount of antioxidants, which protect your cells, fight infection, and reduce cholesterol. Tea is also a great treat to have to help you wind down from long days and relax. Instead of your drinking your next cup of coffee, try adding this warm beverage to your diet, your body will thank you.

LEMON

Lemons work like a magical fruit. They are great to use for cleaning and killing germs around the house, but they’re also great for flushing toxins out of your body. Lemons are very high in vitamin C which are essential to your inflammatory system and fighting off infections. Drinking warm water with a slice of lemon every morning before breakfast can help raise your energy throughout the day, while aiding in digestion.

TEN MINUTES OF QUIET

Everyone has those moments when they feel as though they don’t have time for breathing. Adding just ten minutes of personal time can help you feel relaxed, while being more productive throughout the day. This is a time to be free from all of your surroundings, and become one with yourself through breathing. It allows you to clear your mind. There have been any studies done that showed the benefits of meditating for ten minutes during the day, including having a higher attention span and less stress throughout the day. Try waking up ten minutes early to meditate by sitting cross-legged on a mat and focus on your breathing.

WALK

Walking is also a great way to clear your mind, while gaining great physical benefits. Walking increases blood flow and burns calories. Focusing on your breathing when walking can be just as beneficial as meditating. Walks on the beach or trail walking are great for increasing blood flow and flexibility. It is said that an average person should aim to walk five miles (or 10,000) days per day, but it is really easy to hit these goals without even noticing. Try taking walks during your lunch break or parking your car far away in parking lots.

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