Find diet-friendly munchies

While there are lots of good-for-you and your family foods out there, some key ingredients make it a lot easier to keep your weight or meet your weight-loss goals.

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Next grocery store run,

be sure to load these 3 diet-friendly items in your cart:

1 - balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads)

2 - in-shell nuts (their protein and fiber keep you satiated)

3 - fat-free plain yogurt (a creamy, comforting source of protein)

Say Hello to H2O

When you're heading off to pilates, yoga, or any other exercise class, it's always important to hydrate so you can stay energized and have your best workout.

Photo by  rawpixel  on  Unsplash

Photo by rawpixel on Unsplash

Electrolyte-loaded athletic drinks can be a source of unnecessary calories, so drinking water is usually best until you're exercising for more than one hour.

At that point, feel free to go for regular Gatorade-type drinks which can give you a beneficial replenishment boost.

Do you have a favorite athletic drink..share with us in our comment section below.

Too much Holiday Sweets

Feeling guilty about the sweets or food you enjoyed at your Holiday celebrations?

Most people decide to cut back on eating to trim back down.

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Don't beat yourself up! It takes a lot of calories—3,500—to gain a pound of body fat. So really, that holiday eating doesn't usually result in any significant weight gain.

It's about what you do the next day and the day after that's really important —so get back and stay on-track with your workouts. So be sure to whittle away at those extra calories over the next day or two, preferably by boosting exercise rather than eating too little. Starvation is not the healthy answer!

Photo by Brooke Lark on Unsplash

Foot Health: Don't Tiptoe Around its Importance

We all know how to keep our biceps in shape, but few of us know how to keep feet and toes in good condition.

They take significant abuse from the hours we spend on our feet each day.  

The American Podiatric Medical Association (APMA) considers your feet a marvel of engineering.  Together, your two feet contain more than 50 bones, accounting for about one-fourth of all the bones in your body. And somehow they also make room for more than 60 joints and 200 muscles, tendons, and ligaments that hold them together and help them move.

The American Orthopaedic Foot & Ankle Society recommends doing these simple exercises to strengthen toes and prevent foot discomfort.

All shoe wearers will benefit from these exercises.

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Toe raise, point and curl:

Hold each position for five seconds and repeat 10 times. Great if you suffer from toe cramps.

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Golf ball roll:

Roll a golf ball under the ball of the foot for two minutes.
This is a great massage for the bottom of the foot and is recommended for people
with plantar fasciitis (heel pain), arch strain or foot cramps.

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Towel curls

Place a small towel on the floor and curl it toward you using only your toes.
You can increase the resistance by putting a weight on the end of the towel.
Relax and repeat this exercise five times.

Try these exercises recommendations the next time your feet cry mutiny.

You’ll soon be stepping lively again!



For more information on foot health go to: http://www.aofas.org/footcaremd/.aspx

 

Increase your brain power with Rosemary

WHY: Shakespeare knew what was up when he wrote, “Rosemary, that’s for remembrance.”

The herbal essential oil stimulates the brain and keeps you on the ball.

A study conducted by the  Egyptian Journal of Basic and Applied Science  found that inhaling the scent of rosemary increased productivity and improved visual and numerical memory.

A study conducted by the Egyptian Journal of Basic and Applied Science found that inhaling the scent of rosemary increased productivity and improved visual and numerical memory.

HOW: Plugging away at your keyboard?

Block out office distractions by popping an aromatherapy diffuser into your computer and add a few drops of essential Rosemary oil.

Simple Steps to Better Sleep

The secret to refreshing sleep is to wake up naturally after a sustained period of REM. There is wisdom in the old saying that ‘one hour’s sleep before midnight is worth two after.’

We spend about a third of our lives in sleep.  Sleep is important on so many levels.

As Leonardo da Vinci said, “…a well-spent day brings happy sleep.”

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If only we could sleep like a baby

and get some solid restful sleep.

Short-term insomnia, which is the commonest type of insomnia afflicts as many as one in three people, can be caused by a stressful life event, a poor sleeping environment, and an irregular routine.

 Try these 7 simple steps to better sleep:

1. Set up a strict routine involving regular and adequate sleeping times.

2. Devise a relaxing bedtime routine that helps you to wind down before bedtime.

3. Eat a wholesome evening meal with a good balance of protein and complex carbohydrates.

4. Enjoy a hot, non-caffeinated drink such as herbal tea or hot chocolate before going to sleep. In time, your hot drink could serve as a sleeping cue.

5. Sleep in a familiar, dark, and quiet room that is adequately ventilated and neither too hot nor too cold.

6. Exercise regularly. Exercise reduces arousal and anxiety and also helps with other aspects of psychological and physical health.

7. Reduce your overall stress. At the same time, try to do something fulfilling each day.

Don't make the common, almost universal mistake of underestimating sleep. Time spent in sleep is time well spent; almost everyone could do with better, more restorative sleep.

 Sleep is the best meditation. —Dalai Lama

Tuesday Tip

Looking for fresh looking, healthy skin?

Try peppermint oil in any of these

6 peppermint oil benefits for your skin.

Photo by Charisse Kenion on Unsplash

Photo by Charisse Kenion on Unsplash

1. Makes Skin Brighter

Adding a few drops of this oil into your daily beauty regimen is an easy and effective way to achieve healthy and radiant skin. It contains menthol that has a cooling effect and at the same time, works to brighten up the dull skin. Great to do after a Pilates workout!

2. Alleviates Stress And Pain

Peppermint oil can alleviate stress and pain after a long and tiring day. Apply some drops of peppermint oil on your body and take a bath. The refreshing properties of this wonderful oil will energize you and its cooling properties will remove body pain.

3. Hydrates A Dry Scalp

Since this oil has excellent moisturizing properties, you can mix it with your favorite carrier oil like almond oil or olive oil and apply the mixture on your hair.

Wrap your hair in a shower cap and wait for at least 30 minutes. Alternatively, you may use peppermint essential oil in combination with other essential oils like jasmine or lavender. It helps to nourish your hair and moisturize it thoroughly.

4. Eases Digestion

Peppermint oil can cure indigestion. You can add it to your food as a flavoring agent or drink few drops with a glass of warm water after your meal. Since peppermint oil is carminative in nature, it helps to reduce a stomach upset.

5. Peppermint Oil For Headaches

Peppermint oil is the best natural remedy to get relief from headaches. Sprinkle few drops of the oil on a handkerchief or dab it on your wrist and inhale it to get rid of a nagging headache. It is also used for migraines as an excellent stress buster.

6. Oral Health

It is usually added in all toothpastes for that refreshing flavor and if not, you can add it yourself. Put two drops of peppermint oil on your toothpaste and you can stay away from bad breath and toothaches. This is the best way for dental care and fighting against harmful germs. Enjoy a great smile!

Got a beauty tip? Share it in our comment section.

Boost methylation

Methylation is your body's biochemical superhighway that helps protect your DNA, brain, and gut from inflammation.

It is important to support healthy methylation pathways to lower homocysteine, an inflammatory amino acid.

A great way to help with this is by eating sulfur-rich vegetables such as cauliflower, brussels sprouts, and broccoli.

For more information go to: https://www.mindbodygreen.com

Photos by Keenan Loo,  Lauren Lester and  Reinaldo Kevin on Unsplash

Tuesday Tip

True Self-Care

Photo by  John Westrock  on  Unsplash

True self-care is so much more than an occasional bubble bath, manicure, or massage. While all of these things are fantastic, they are self-care lite.

Nicole Griffin says, "True self-care, in my mind, is not an appointment, but a way of life. When done right, it is a manifestation of self-respect and is deeply woven into the way we show up in the world.”

In Nicole’s blog, she challenges us to think creatively and beyond the every day routine.

True self-care is living your best life Get the shiny nails if that makes you happy, but also do the real work. What makes you feel most alive? Who brings out the best in you and mirrors your fullest potential? Who doesn’t (bye)? What things make you lose track of time? What types of play did you love as a child? Who inspires you and why? What are you good at?

What are you waiting for? To learn more go to http://nicolegriffinwellness.com

Nicole is a yoga teacher and holistic health coach in the DC area. She believes that health and self-care should be a priority and that experiences are more valuable than possessions.

Her adventures in life have been defined by a love of learning, an insatiable curiosity, and a willingness to explore the world and say yes to new experiences.

Source: http://nicolegriffinwellness.com/service/b...

Aging Gracefully and Safely

Kent Elliot offers a few simple things seniors can do to age in place more safely. But what is 'Aging in place'?

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Aging in place refers to living independently in your own home rather than in an assisted living or retirement home in old age.

As many as 75 percent of older adults plan to live out the remainder of their years in their own home. Instead of uprooting your life and moving to an unfamiliar nursing home, you can support your physical needs by making accessibility changes to your own house.

Here's how to plan for aging at home as safely and gracefully as possible.

Ask Yourself if Aging in Place is Realistic

Even though home modifications allow many people to safely age at home, it's still not for everyone. For people who need daily nurse assistance or those with fluctuating health conditions, aging in place may not be the best option. You still need to be able to move about your home, even if you're in a wheelchair or require a walker. Preparing food, washing, and keeping your home tidy are all requirements for aging in place. You'll also need to travel into town to run errands and attend doctors appointments. If you cannot drive, you will need to find alternate transportation such as public buses or help from family.

Reduce the Risk of Injuries Outside

Did you know that falls are the leading cause of injury for older Americans? Luckily, low-cost home modifications have been shown to significantly reduce injury from falls. First, start by making repairs to your walkways and stairs outside your home. Keep paths clear of debris and install adequate outdoor lighting. This also means keeping vegetation trimmed so it doesn't intrude onto pathways. Handrails on your stairs and steps can help you enter your home safely. If you're in a wheelchair or walker, you may want to replace your stairs entirely with a ramp.

Keep Indoor Living Spaces Safe

Moving indoors, get rid of hazardous throw rugs that can bunch or slide on hard floors. Instead, replace them with non-skid mats that are securely fastened to your floor. Make sure your indoor staircases are well-lit and have railings. It can even be helpful to add brightly colored tape to stairs so they're easy to see. Clean up clutter from the floor so nothing is sitting in the way of walkways or staircases. Everyday Health recommends wearing shoes or non-slip socks in the house to reduce your slipping risk.

Fall-Proof Your Bathroom

The threat of accidents in the bathroom can be a major cause of concern for seniors and their family members. According to Independent Home, many falls happen when people get in and out of the bathtub or shower. To avoid this, place non-slip mats in your shower and on the floor outside it. Putting a sturdy chair directly in the shower can also be helpful. Grab bars and handrails in the bathroom provide extra support when using the toilet or bathtub and save you from a fall if you do happen to slip. Liquid soap and shampoo dispensers can be mounted on your shower wall so you don't have to reach for these items. Also, consider installing a night light in your bathroom so you don't risk falls at night when you get up to use the toilet.

Consider Moving to an Accessible Home

If you’re unable to make your required home modifications for any reason, consider moving to an accessible house. Accessible homes in Pasadena, California, typically sell for $950,000. These homes usually include a step-free entrance, wide door frames, step-free showers and bathtubs, non-slip bathroom floors, and grab bars. If you're in a wheelchair, look for tiled or timber flooring that is easier to roll over. Make a checklist of everything you need in an accessible home before starting your search. Then, use online filters to search for accessible homes for sale in your area.

Of course, keeping yourself in good physical health will make aging in place much easier to accomplish. This includes getting regular exercise, eating a healthy diet, and minimizing stress.

If you're worried about aging in your home alone, remote monitoring systems and fall alerts can notify family members if you ever need help.

Just remember, many people have successfully aged at home, and you can too!

For additional information contact:

Kent Elliott

https://athomeaging.info/my-book/

 

info@athomeaging.info

 

75 percent - https://www.ncoa.org/news/resources-for-reporters/usoa-survey/2015-results/

aging in place - https://www.simplyss.com/blog/aging-in-place-a-seniors-guide/

cause of injury - https://www.bmj.com/content/354/bmj.i5190

making repairs - https://www.alliancehhcare.com/resources/modifying-home-fall-prevention/?doing_wp_cron=1530795073.7342660427093505859375

Everyday health - https://www.everydayhealth.com/longevity/future-planning/prevent-falls-at-home.aspx

Independent home  - https://independenthome.com/six-concrete-and-effective-ways-to-accident-proof-your-bathroom/

 

 

 

Tuesday Tip

We spend about a third of our lives in sleep. 

Sleep is important on so many levels. If only we could sleep like a baby and get some solid restful sleep.

dakota-corbin-272274-unsplash (1).jpg

The secret to refreshing sleep is to

wake up naturally after a sustained period of REM. There is wisdom in the old saying that ‘one hour’s sleep before midnight is worth two after.’

Short-term insomnia, which is the commonest type of insomnia afflicts as many as one in three people, can be caused by  stressful life events, a poor sleeping environment, and an irregular routine.

Here are my 7 simple steps to better sleep:

1. Set up a strict routine involving regular and adequate sleeping times.

2. Create a relaxing bedtime routine that helps you to wind down before bedtime.

3. Eat a wholesome evening meal with a good balance of protein and complex carbohydrates.

4. Enjoy a hot, non-caffeinated drink such as herbal tea or hot chocolate before going to sleep. In time, your hot drink could serve as a sleeping cue.

5. Sleep in a familiar, dark, and quiet room that is well ventilated and neither too hot nor too cold.

6. Exercise regularly. Exercise reduces anxiety and also helps with other aspects of psychological and physical health.

7. Reduce your overall stress. At the same time, try to do something fulfilling each day. As Leonardo da Vinci said, a well-spent day brings happy sleep.

Don't make the common, almost universal mistake of underestimating sleep. Time spent in sleep is time well spent; almost everyone could do with better, more restorative sleep.

Sleep is the best meditation. —Dalai Lama

 
  • Photo Credit: Dakota Corbin on Unsplash