Tag: lifestyle

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Science and Weight Loss

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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

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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. 

Copy Of February 2020 Blogs

Which Fruits Help Your Body Function Better

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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. 

How To Stick To Your New Years Resolution Marissa Elman

How to Stick to Your New Year’s Resolution

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On January 6, 2020

In Health & Wellness, Marissa Elman, Mental Health

At the beginning of a new year, we often tend to tell ourselves how things will be different. From adopting healthier habits, picking up a hobby, or making big changes, new year’s resolutions are varied. The problem with these resolutions is that, too often, they tend to fail within a few months. Below are a few tips for how you can stick to your resolution throughout the whole year.

 

Be Honest

Many common goals involve health, particularly in regards to fitness or diet. When establishing a resolution, it is important that you make yours something that really matters to you and will have a positive impact on your life. Your resolution should not be based on what others believe or value; instead, choose something that inspires you and motivates you from within.

 

Set Clear Goals

For most people, it’s actually best to stick to a single goal; doing so allows for clarity and simplicity that makes you more inclined to actually follow through with your plans. However, if there are multiple things you’d like to accomplish in the coming year, you shouldn’t feel the need to limit yourself to just one goal. Instead, prioritize making your goal straightforward, reasonable, and rewarding. It may help to set benchmark goals, as well, to keep you on track throughout the year. You should be able to have a clear vision of what you want to achieve, how you can go about doing so, and what the end result will be.

 

Reward Yourself

When dreaming big, it can be difficult at the beginning when your goal is far away. However, it is essential that you learn to acknowledge your successes no matter how small they may seem. Every step toward reaching your goals is one worth celebrating.

 

Forgive Mistakes

No one is perfect, and it is unreasonable to expect yourself to only think about your goal. Giving up can be easy when you have any setbacks because you are focused on the end goal, but it is important to remember that achieving your goals takes time, patience, and effort. You can’t accomplish your goal in a single day, and similarly, one day won’t ruin your progress, either.

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