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Science and Weight Loss

On July 7, 2020

In Fitness, Health & Wellness, Healthy gut, Marissa Elman

The weight loss industry is full of myths and misconceptions. Every year a new fool-proof study is on talk shows and dominates adds across all websites and social media platforms. Try to turn your mind away from diet pills and magical fruits or nutrients instead of looking towards science. Over the last few centuries, scientists have made incredible leaps and bounds when it comes to human anatomy. Check out a few different aspects of the human body and weight loss.

The Power of Water

It’s a simple fact that we need water to survive. Not only is it necessary to function, but it can also be a helpful tool when it comes to losing weight. Drinking water can boost your metabolism 24-30% over a period of 60-90 minutes. Drinking a glass of water before a meal can also help you feel fuller, therefore decreasing the chance of over-eating.

Intermittent Fasting

Intermittent fasting has become incredibly popular in the health community over the past several years. You cycle between periods of eating and fasting, to achieve a more controlled food intake. Short term studies suggest that intermittent fasting is as effective as continuous caloric restrictions.

Consume Less Added Sugars and Refined Carbs

Added sugar is one of the worst additions to the modern diet. Most people consume far too much sugar, and it often happens by just forgetting to look at the labels. A multitude of studies show that added sugars often like to obesity and the development of Type II Diabetes. Refined carbohydrates are also often overlooked in products and meals. Foods like white bread and pasta can spike blood sugar and lead to hunger and cravings that, in turn, can lead to an increase in food intake.

Weight loss is an admirable goal for your health. Try putting these simple safeguards into your diet, and look for results. In the meanwhile, keep an eye out for the next article in our series, Science and Weight Loss.

The Importance of Self-Care During Difficult Times

By Marissa Elman

On June 17, 2020

In Health & Wellness, Marissa Elman, Mental Health

The past few months have been stressful for many, resulting in uncertainty, increased anxiety, and depression. Social distancing, while keeping us safe from COVID-19, can result in social isolation for some. Within the last month, the country has erupted in civil unrest caused by racism, which affects all members of our communities. During these difficult times, self-care is extremely important, and here are some practical tips that can help.

Reaching Out

Connecting with others helps to encourage healthy relationships, especially at times when we feel more divided. The age of technology has made this easier by increasing our options for making connections, whether through phone, video platforms, or simply writing a letter. Connecting with others increases the likelihood that stressors will be coped with in a way that reduces adverse health consequences. Plus, social support can influence a person’s ability to activate their own individual coping skills.

Journal

Sometimes, people aren’t always available for us to reach out to, and a journal can be a way to practice some healthy introspection. A journal provides us with a safe space for us to record and discuss our feelings. When journaling your feelings, remember that it’s okay to not feel okay amid the things that are happening in the world. It’s also a good idea to remind yourself how you have managed difficult times in the past.

Gratitude

Make gratitude part of your daily practice. Plan to do positive things such as offering help to others. Many people find that volunteering can boost your sense of connectedness and self-esteem. According to Dr. Taylor-Desir of Mayo Clinic, studies have shown that the practice of gratitude can shift our focus from negative emotions to more positive ones. In addition, gratitude increases neural sensitivity in areas of our brain linked to learning and decision making and can contribute to improved mental health over time.

Less Screen Time

Some people may turn to social media and news feeds during this time to stay up to date with current events, however, too much of this can be detrimental. Take time to get away from social media and unplug from the news. Try spending more time in nature, doing yoga, or meditating. If you’re feeling exhausted by the news, it may be a sign that you’re spending too much time exposing yourself to too much negative information.

Living Room Fitness Routine

By Marissa Elman

On May 27, 2020

In Fitness, Mental Health

Not all of us are able to leave our homes to pursue activities. In our current climate, we are becoming normalized to doing are ordinary tasks from our own homes. Here are some simple living room fitness routines to try to stay active.

Couch Leg Raises

Couch leg raises are exercises that you can comfortably do on a couch. The couch is a bit softer than a hard floor, which is appealing to many people. The target muscles are the rectus abdominal muscles, the oblique muscles, and abdominal muscles.

Lay flat on the couch with your head on the cushions and your back on the couch.
Leave both of your legs straightened out and elevate them to a vertical position before lowering them back down.
Repeat this 10x and repeat the set.

Couch Air Bike Crunches

This is the perfect exercise for when you don’t feel like exercising. The muscles that are being worked are the lower abs, front hip flexors, and the quadriceps.

Lie on the sofa with your knees bent, with your lower back pressed against the couch.
Place your hands behind your head.
Contract your core muscles while drawing in your abdomen to stabilize your spine.
With both your hands holding your head gently, move your shoulder blades back while elevating your knees 90 degrees.
Breathe out slowly and make a bicycle motion with your legs. Try to keep your legs higher than your hips while completing this exercise.

Couch Squats

Couch squats are an ideal exercise for those who do not have a spacious living room space. The workout strengthens both your legs, core, and bottom. The primary muscles used are the quadriceps, hamstrings, hips, thighs, and glutes.

Stand in front of your sofa with both of your arms while sucking your stomach inwards.
Move as if you are about to sit, but do not sit on the couch.
Straighten back up to a standing position
Repeat this 10x per set, multiple sets per exercising schedule.

Exercising is a great way to stay healthy and get your endorphins rushing. You don’t have to leave your home to remain fit.

Which Fruits Help Your Body Function Better

By Marissa Elman

On March 11, 2020

In Marissa Elman

Which Fruits Help Your Body Function Better?

We all know that fruits are good for us. Fruits provide the necessary energy and nutrients that our bodies need to function. We know we need a good balance of fruits in our diets, but which fruits are beneficial for which of our body organs and systems? We would all like to eat with more purpose, right? Check out some specific fruit tidbits below.

Apples

“An apple a day keeps the doctor away” is more than a catchy rhyme! Research tells us that apples are among the healthiest fruits we can eat. Apples are packed with fiber, potassium, and vitamins C and K. Their antioxidants facilitate healthy heart function and reduce the risk of some types of cancers and type 2 diabetes.

Grapes

Grapes are a marvelous source of fiber and potassium; their antioxidants help lower blood sugar and prevent certain cancers and heart disease. Red-skinned grapes specifically contain a higher amount of the previously mentioned nutrients.

Pineapple

If you enjoy a tropical treat, look no further than the pineapple. Loaded with vitamin C and manganese (a mineral necessary for proper body and brain functionality), pineapple also contains bromelain, which is high in antioxidants and anti-inflammatory properties.

Some people subscribe to the idea that the shape of the fruit is essential. Specifically, if the fruit itself resembles the form of a body organ, then the fruit is beneficial for that organ (or body system). This type of thinking dates back to the era of Socrates and Plato, but there is actually some scientific backing to it. A couple of top examples are:

Grapefruits

When sliced in half, grapefruits resemble the human breast, and the fruit itself is especially useful in helping prevent and combat certain types of breast cancers. It’s also helpful to know that citrus fruits, in general, are beneficial for us due to the high vitamin C content, the antioxidants and the plant compounds that can help facilitate weight loss.

Tomatoes

Cut open a fresh tomato, and you will see a small, pale heart created from the tomato’s pulp and seed formation. The familiar formation is more than a coincidence; tomatoes are also a heart-healthy fruit! The lycopene inside tomatoes leads to a reduced rate of heart disease in both men and women.

Bananas

Hold a banana in front of your face, and you’ll have a big yellow smile. That’s because bananas contain tryptophan, which, once converted to serotonin inside your body, produces happy and peaceful thoughts.

Fruits are an essential part of our daily diet and our health! Try mixing in a balance of the previously mentioned fruits to live a healthier, happier lifestyle.

The Impact of Mental Health on Overall Wellness

On June 10, 2019

In Fitness, Health & Wellness, Marissa Elman, Mental Health

Within the past few decades, the understanding of the relationship between physical and mental health has become more evident due to advancements in the fields of psychiatry and psychology. Before this revelation, the healthcare community and society viewed these two as separate entities. However, with recent research, there is a strong correlation between the two. Put simply, taking care of your physical wellness is not sufficient to live a healthy life; you need to ensure you are healthy both physically and mentally. Additionally, there seems to be a connection between those with mental health conditions and physical health disorders, further enforcing the importance of better mental health care.

Patients diagnosed with Schizophrenia are two times more at risk of death from heart disease and three times more at risk of death due to respiratory disease. This relationship is also seen in the reverse. Patients diagnosed with Psoriasis, which is a skin condition that results in dry, scaly, silvery plaques on the surfaces of knees and elbows, have a 1 in 3 chance of experiencing anxiety and depression. 1 in 10 psoriatic patients have contemplated suicide, and 1 in 3 experience problems in their relationships with loved ones.

Mental Disorders affect roughly 20% of the total population, and around 4% have a severe mental impairment. This population is at a higher risk of developing chronic physical illnesses, physical injury, accidents, violent tendencies, and suicidal thoughts or actions. The current issue is that the healthcare system is inadequately capable of dealing with mental illnesses while also treating physical ailments.

Patients often are unable to receive adequate care for their mental illnesses. This allows physical illnesses to recur since patients with mental illnesses have higher morbidity rates than mentally healthy patients. Typically, standard insurance plans do not include mental healthcare coverage, so patients may not be able to receive the care they need when it is most important. This drives healthcare costs ups since underlying mental illnesses go unchecked. Also, society views mental illnesses in a negative light that treats it not as a disorder but more like a conscious choice.

Advancements in psychiatry in recent decades are bringing treatment modalities to the forefront that are now being considered at the time of diagnosing patients. Ohio State Harding Hospital has included a focus on nutrition and spirituality when treating their patients. Harding Hospital is a prime example of how patients could be treated in the future that will allow for a more holistic approach to treatment. Focusing on treating the patient will allow patients to remain illness-free for longer. Learning from hospital systems that have already adopted the view of mental and physical well-being is the most effective way to treat patients holistically.

Treating both mental and physical ailments is essential for patients and providers alike; failing to do so will result in a decrease in quality of life and negative long term effects.

5 of the Best Vegetarian Restaurants in the U.S.

By Marissa Elman

On May 5, 2019

In Health & Wellness, Marissa Elman, Vegan, Veganism, Vegetarianism

The United States has become a major contender on the worldwide vegetarian dining stage. In fact, most of the highest ranked vegetarian restaurants in the world are located in the US, with only a handful of them falling outside of the country. Read on to learn more about the vegetarian restaurants in the U.S. with the highest rankings.

Blossoming Lotus

Located in the beautiful city of Portland, Oregon, the Blossoming Lotus offers up delicious American Asian fusion cuisine. Their all-vegetarian menu offers restaurant patrons fully organic plant-based entrees such as Live Nachos, Cheesy Plate, Tandoori Cauliflower, Fingerling Potatoes, Roasted Beet and Apple Salad, Chicory Caesar Salad, Carnitas Enchiladas, and much more.

Bouldin Creek Cafe

Located in Austin, Texas, this vegetarian restaurant serves up an absolutely delicious and cutting edge vegetarian meal selection. Some of the delicious dishes include a kale side salad, Brussel bites, summer Buddha bowl, BBQ McFib, Natalie’s Noodle Bowl, Joe’s jackfruit tacos, Ruby Reuben, and a lot more. Almost all of their menu items are already or can be prepared vegan, as well.

Bulan Thai

The name says it all. This heavenly restaurant offers up delicious vegetarian Thai cuisine. Located in sunny Los Angeles, California, their menu features items such as spring rolls, corn fritters, golden tofu, tempeh, sate, seaweed rolls, curry puffs, and much more. The establishment also offers a wide selection of all-vegan desserts and drinks to choose from. Bulan Thai prides itself on providing delicious dishes that use no meat, no M.S.G., and no trans fats.

Bunna Cafe

This vegetarian Ethiopian restaurant can be found in the heart of Brooklyn, New York. An absolute hit with the local vegetarians, their menu features amazing and authentic African dishes such as Shiro, Gomen, Yatakit Alicha, Keysir Selata, Misir Wot, and much more. If you’ve never tried Ethiopian cuisine, Bunna Cafe has you covered with a variety of delicious, healthy dishes.

Crossroads Kitchen

Another restaurant based in Los Angeles, California, the Crossroads Kitchen offers patrons a delicious assortment of American-style vegetarian cuisine. On their menu, you can find mouthwatering dishes such as chickpeas with creamy French dressing sauce, vegan kabobs, vegan hamburgers, tossed salads, lima bean pasta, bean and rice bowls, and much more.

With more individuals trying out vegetarian lifestyles, the number of restaurants that cater to these dietary choices is growing. Though the five restaurants featured here are arguably among the best in terms of taste and value, there are plenty of other establishments across the country that are worth trying.

How To Be Vegetarian On A Budget

By Marissa Elman

On April 17, 2019

In Health & Wellness, Marissa Elman, Vegetarianism

You don’t have to spend a lot of money to go vegetarian. In fact, in the long run, going veggie may actually save you money on your grocery bill. Whether you’re a lifelong vegetarian or have just decided to stop eating meat, these tips will help you keep your vegetarian diet fun, varied, and healthy without hurting your wallet.

Skip the organic section of the produce aisle

You don’t need to opt for organic fruits and veggies over regular ones. If organic just isn’t in the budget, consider that even eating non-organic fruits and veggies is better for you than avoiding produce altogether. Even if you are able to buy organic produce, choose wisely. Fruits and veggies with a thick, protective skin — like bananas and avocados — are safe even if they aren’t organic. Only stop in the organic section for thin-skinned produce, like grapes and leafy greens.

Visit your local farmer’s market

For fresh, in-season, local produce, visit your farmer’s market. Much of what you find there will be organic, but be sure to ask the seller if it matters to you and you aren’t sure. Buying produce at the farmer’s market is a great way to support local farmers. You may also find that in-season produce is surprisingly affordable (and often much more flavorful than what you’ll find at the supermarket).

Buy long-lasting pantry items in bulk

If you have the storage space for them, consider buying your pantry staples — like rice, dried beans, pasta, and canned goods — in bulk. Look for bulk bins at your local supermarket, or see whether your city has an Asian or Indian grocery store, which often sell rice and other basics in large quantities at a discount. Another option is to buy your staples in bulk online, which comes with the additional benefit of having them delivered to your door.

Prep rice, beans, and other staples ahead of time

Cooking your own dried beans is much cheaper than buying them canned, and you can even do it in a slow cooker. When you cook beans, make extra and freeze them in 1.5-cup portions (which is about the same as a regular can of beans). Likewise, rice freezes well, so make extra and keep it on hand in the freezer for times when you need a quick meal or side dish.

Vacations For Fitness Lovers Marissa Elman

Perfect Vacation Ideas for Fitness Lovers

By Marissa Elman

On January 28, 2019

In Fitness, Health & Wellness, Marissa Elman

Going on vacations doesn’t mean you have to spend your days lounging in the sun with a cool drink in hand, though that certainly appeals to some people. For fitness lovers and adventure seekers, vacation can mean engaging your bodies in exciting, rigorous activities away from home. Here are a few vacation options for you to consider.

Explore the Galapagos

These islands in Ecuador’s territory are perfect for those with an active lifestyle. Sure, the beaches are great for relaxing, but the beautiful landscape allows for scenic hikes and surfing expeditions. On the mainland, some of the best canopy walks, where the paths are suspended above the ground, can be found. This trip is also perfect for anyone interested in nature, especially native wildlife, with giant tortoises, marine iguanas, Galapagos penguins, and more!

Drop Into Black Hole Drop in Belize

Nestled in the Maya Mountains, Black Hole Drop is a stunning cave that can only be reached by rappelling. After hiking up the foothills of the Maya Mountains, explorers will jump down 300 feet to reach the cave’s basin. While rappelling, the cave below appears dark and distance, but once you reach the bottom, you can appreciate a beautiful rainforest canopy before you depart.

Brave the Skeleton Coast of Namibia

With such a foreboding name, this location may not sound welcoming, but the sand dunes along this stretch of Namibia’s coastline are impossible to resist. Here, you can participate in unique activities like sand sledding and sand boarding. Nearby is Etosha National Park, where black rhinos and cheetahs can be found in the largest free-roaming population size in the world.

Climb Mt. Batur in Bali

For the truly adventures, what better way to spend a trip than scaling a volcano? Of course, Mount Batur is not active, but the thrill of climbing such an impressive landmass is a once-in-a-lifetime opportunity. Guided tours are available, and some treks entail climbing the mountain before dawn to catch the sunrise from the summit.

Enjoy the Diamond Highlands of Brazil

Named for its region’s famous diamond mines, the Diamond Highlands (Chapada Diamantina) boasts stunning scenery and ample opportunities for physical activity. Hike up to the top of the tabletop Morro Pai Inácio or swim in the underground cavern pool in Poco Azul. This area also features a number of incredible waterfalls; because many of them flow over flat rocks, you can often slide down them!

5 Quick and Healthy Breakfast Recipes You Can Make Ahead of Time

By Marissa Elman

On September 2, 2018

In Health & Wellness, Marissa Elman

Eating a healthy breakfast can be impossible with a busy schedule, but these five quick and healthy breakfast recipes can be made ahead of time so you don’t have to sacrifice health for convenience.

Berry Yogurt Smoothie

The best part about a smoothie is that it takes minutes to make and can be prepared ahead of time. Toss frozen berries and bananas into your blender with a few spoonfuls of Greek yogurt. Add a flavored liquid, such as juice or coconut water, to help it blend. Blend all this together and freeze it overnight to be used in the morning or later in the day. Honey can be added for an extra dose of antioxidants.

Oatmeal And Egg Bowl

Turn your regular morning oatmeal into a savory delight by adding an egg and colorful toppings. Prepare your oatmeal as usual but add a sprinkle of salt and pepper in place of sweeteners. Fry an egg and place it over the oatmeal with a sprinkling of cheese or fresh peppers for a breakfast rich in vitamins and fiber.

Macadamia Ricotta Tomato Toast

Toast for breakfast doesn’t have to be boring with this colorful and flavorful recipe. Use slices of whole grain bread for the toast. Make your own macadamia ricotta cheese spread and cover each slice with it to your preference. Sprinkle on some basil and cracked pepper, if desired. Two slices of fresh heirloom tomatoes should then be added to each slice of toast before enjoying.

Egg and Avocado Toast

Easy to make and transport, this breakfast is perfect on-the-go. Toast two slices of multigrain bread and then spread a hearty layer of smashed avocado on each. Sprinkle on salt and pepper for flavor. Fry up two eggs until the yolk is mostly firm before placing an egg on each slice. Garnish with a sprinkle of cheese for a protein-dense meal.

Chocolate and Berry Breakfast Bowl

Start your day with a quick meal that’s both healthy and sweet. Cook up your favorite breakfast grain, such as oatmeal, or make yourself a protein-dense bowl of quinoa. Add a handful of raspberries, bananas, and blueberries for your daily serving of fruit. Top the bowl with chunks of dark chocolate and almonds to add extra minerals, protein, and fiber.

The New Delicious Superfood: Chia Seeds

By Marissa Elman

On June 27, 2018

In Health & Wellness, Marissa Elman

Chia seeds are taking the health food world by storm and for good reason. They are an impressive superfood with many health benefits, and it’s easy to incorporate them into your diet even if you are not a seasoned chef.

What are chia seeds?

Chia seeds come from a desert plant native to South America. A member of the mint family, it is believed that the ancient Aztecs enjoyed chia as a staple of their diet. These tiny black seeds are naturally gluten-free, vegan and raw.

What health benefits do chia seeds offer?

One serving of chia seeds is about two tablespoons and offers about 11 grams of fiber, 5.6 grams of protein, and 179 mg of calcium. To put that into perspective, that’s almost three times as much fiber than a bowl of oatmeal, twice as much protein as most other vegan sources, and fives times as much calcium than a glass of milk. Chia seeds are also a great source of antioxidants, iron, and omega-3s. Perfect for those who are working towards weight loss, they expand when mixed with liquid and can help you stay full longer.

How do you eat chia seeds?

Some health foods are difficult to work into your daily routine because they take so much preparation. Thankfully, chia seeds are a breeze to prepare and can be added to many of the meals you already enjoy. Sprinkle them on top of oatmeal, yogurt, cereal, or salads, or blend them into your smoothie. They’ll provide a pleasant crunch without changing the flavor of your meal. For a vegan egg substitute in baked goods, mix one tablespoon of chia seeds with three tablespoons of water, and wait about ten minutes for the mixture to form a gel. To make an easy healthy pudding, blend a half cup of chia seeds with two cups of your choice of milk. Add a teaspoon of vanilla and a small amount of sweetener (honey, dates, or stevia are great options), as well as your choice of flavoring. Three tablespoons of cocoa powder will give you a luxurious chocolate treat, while a cup of frozen fruit will create a cool tropical pudding. They are so many great ways to enjoy this versatile food while gaining amazing health benefits in the process.

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