The Food Blog
Healthy Benefits of Stretching (0 Comments)
A body in motion wants to stay in motion. A body at rest seeks more rest.
Stretching is so natural and automatic from the time we wake up in the morning and after a long period of being stationary. This simple healthy habit surely pay off.
While there are many health benefits to regular exercise whether it’s gardening, walking or hiking, incorporating daily stretching in our lives is vital. Whether it’s for your regular workout or just alone it is beneficial and important for our overall well being.
Take care of your body. It’s the only place you have to live.
FOR THE BODY
The most obvious benefits of stretching is to promote more flexibility with a wide range of movement safely. The less we stretch or the less we move our bodies, we are likely to fall in that trap of muscle strains and soft tissue injuries especially as we age. Having an increase of flexibility will promote moving with more ease, improved balance and coordination.
Stretching also causes correct posture by lengthening tighter muscles that pull areas of the body away from certain positions. Being able to stretch those muscles of the lower back, chest and shoulder area can better align and improve your posture.
This simple benefit may help with preventing injuries due to providing more blood flow to the muscles which, in turn, better circulation throughout your body. This helps to reduce muscle soreness and helpful in a quick recovery from muscle and joint injuries. Research has shown a reduction in cholesterol when performing prolonged workouts like yoga in your body.
FOR THE MIND
When you experience chronic stress your muscles tend to contract and become tense. This tension can spread throughout every body part. Stretching and exercising can alleviate tensions quickly. A natural mood enhancer minus the side affects of medications. Just allowing yourself 20 minutes of mindful stretching a day can calm the mind and rejuvenate the soul in the process. It encourages those good feel chemicals of endorphins with promoting tranquility and euphoria. You may want to think about stretching more before going to bed for a comfortable sleeping experience.
TIPS FOR STRETCHING
Important to do this the right way in order to gain the benefits of this simple healthy habit of stretching. Most suggest to hold the stretch at the first sensation of resistance, then breathe your way through it. Always modify, adapt, and adjust the stretch to suit your personal needs. You may use padding for your knees, or try the same stretch in a different position like standing or sitting. Imagine and feel the tissues become more supple over time. It takes regular practice and always be mindful in how you feel.
It’s important to change your thinking from “I am so tight” to ” This is what my body needed” and “Becoming more flexible every time I do this”.
So, go ahead and stretch to nourish your mind, body and soul for overall well being.
Healthy Benefits Of Coffee (0 Comments)
Oh coffee, how do I LOVE thee.
I don’t know about you, but it is the one thing i can’t go without even for just one day. I AM a coffee lover. I love rising early to the smell and sound of coffee brewing before anyone else gets up before the day starts. Just the aroma, then that first sip and you feel like you’ve gone to heaven and back. But that cup of robust coffee may pack more than just an energy boost.
There has been numerous research emerging to suggest that coffee has many health benefits for our overall well being from preventing diabetes to lowering the risk of liver disease.
Here is a little history on coffee consumption back in the day for over centuries.
In the 17th century England and the popularity of coffee gave rise to a number of coffee houses which was dubbed “penny universities” because with a penny a person could buy a cup of coffee and have stimulating conversations with others.
Now, in the present, over 400 billion cups are consumed every year, coffee is one of the world’s most popular beverage. You may ask, what is coffees superpower?
THE HEALTHY BENEFITS OF COFFEE
The possible health benefits with drinking coffee may include protecting the heart and brain, liver cancer and diabetes.
COFFEE PROMOTES PHYSICAL PERFORMANCE
Just having a cup of black coffee an hour before working out can improve performance by 11-12%. Caffeine increases adrenaline levels in your blood which helps for physical exertion.
WEIGHT LOSS
Coffee contains magnesium and potassium, which helps the body use insulin, regulating blood sugar levels and reducing overall cravings you may have with sugary treats.
BURN BABY BURN
Caffeine in coffee helps to break down body fat and use it as fuel for training.
MORE CLARITY
Moderate caffeine consumption intake about, 1-6 cups of coffee daily, helps you focus and improve mental alertness.
LONGER LIFE SPAN
Coffee lowers your risk of death by 25% of premature factors than those who didn’t drink coffee.
REDUCED RISK OF PARKINSON”S DISEASE
Studies have shown that regular coffee consumption increases brain health by 25%. There is evidence with coffee promoting more activity in the part of the brain affected by this disease.
COFFEE AND TYPE 2 DIABETES
Coffee helps to decrease your insulin sensitivity and impairs glucose tolerance, therefore reduces your risk of type 2 diabetes.
BRAIN HEALTH
High caffeine levels in your blood reduces the risk for Alzheimer’s while lowering risk of dementia.
MOOD ENHANCER
It helps to brighten your mood, helps fight depression and lowers your risk of suicide. Caffeine stimulates the central nervous system and producton of neurotransmitters like serotonin, dopamine and noradrenaline, which elevates mood. Two cups a coffee a day prevents risk of suicide by 25%.
Although coffee has many benefits, here are some DISADVANTAGES of coffee.
Bad coffee can be toxic due to lots of impurities which may cause sickness, headaches or a general bad feeling. Invest in high quality and specialty coffees.
It can kill you if drinking between 80-100 cups in a short session. This dose is lethal but by time you reach this point, you’ll be vomiting most of it out since 23 liters of any liquid is a lot even drinking water in that amount is bad.
Too much coffee can cause insomnia and restlessness due to the caffeine content. Your recommended (max) amount for caffeine is about 400 milligrams, about the amount of 4 cups of coffee. If you are sensitive, be mindful.
Use filtered coffee if cholesterol is high due to the cafestol and kahweol containing in coffee which raise LDL cholesterol levels. These two are mostly found in espresso, Turkish coffee and french press styles.
SO, COFFEE GOOD OR BAD FOR YOU?
You should be mindful to coffee consumption if you have high cholesterol, sensitivity to caffeine, pregnant or a a child. But for others it can be beneficial for you with preventing serious diseases, boost your mind and body and help with weight loss. Remember good quality coffee is best that’s toxin free like most specialty types. So, go ahead and have that cup of Joe!!
Healthy Benefits of Mindful Eating (0 Comments)
“A healthy outside starts from the inside”. – Robert Urich
Eating healthy isn’t always the easiest route to follow, but so many health benefits on many levels. Food is the source of energy for all our bodily functions and directly affects our mind and body in every area of our life. It can also conserve your money down the road with medical costs.
There are many reasons for wanting to eat well. Normally it may begin with weight loss and all around good health, but eating healthy goes way beyond that with many benefits. No matter what the reasons are that drive you, below are the numerous health benefits in fueling your body well.
MORE PRODUCTIVITY – Eating certain foods like healthy fats, proteins or veggies such as fish, avocados, coconuts and leafy greens may help prevent Alzheimer’s or dementia. Choosing a path towards healthier choices will make your brain promotes the proper fuel it needs for more energy and increased overall productivity in your life.
MORE JOYFUL – What we eat does impact our brain. It’s important to be mindful in what you are allowing to consume in your body. Certain foods like dark chocolate or bananas are excellent mood enhancing foods. Have awareness in what you are eating, ask yourself why and how you are feeling. Emotional eating is a contributing factor towards an unhealthy path.
STRESS RELIEVER – The types of food choices you allow will either reduce or increase levels of cortisol, stress hormone, in your body. By eating more protein rich foods and healthy fats this will decrease the unwanted levels of this hormone.
MONEY SAVER – By eating healthier, you should have a reduction in medical bills and ailments. When choosing foods like berries, apples or yogurt instead of candy or chips, you are getting the nutrients necessary and value bang for your buck.
TASTY FOODS – The more you change your habits with food and increase nutrient packed items, the more you crave and turn away from junk foods. And it always tastes better when you create meals from home than any other fast food chain.
AGING GRACEFUL – When consuming nutrients rich items into your natural diet like healthy fats, lean proteins fruits and greens help to protect and improve your skin. If you want more glow, eat clean. Eat more from the Earth and less from a box.
LIVING LONGER – Adopting a healthier lifestyle will promote more vitality in nourishing your mind, body and soul. With all these benefits above it compounds to help you put more years in your life while more life in your years.
A HEALTHIER YOU – This one is a no brainer. Eating healthy to be healthier. By choosing a healthy lifestyle you lower your risk of chronic diseases like cancers, diabetes, obesity and heart disease. Eating clean not only transforms your body, but your mind and emotional state.
Be sure to try and eat cleaner to promote positive overall well being. Always start small and gradually add in healthier options and cook more at home, increase as time goes on. Just allow yourself to take small steps in the right direction and you will notice the benefits it has to offer. The more you are aware, mindfulness, the more natural the process becomes.
“The concept of total wellness recognizes that our every thought, words, and behavior affects our greater health and well being. And we, in turn, are affected not only emotionally but also physically and spiritually”. – Greg Anderson
Easy Breezy Banana Bread (0 Comments)
A super simple dessert that only requires one bowl and a spatula. So moist, with wholesome ingredients and delicious. And yes, I said no mixer needed. No mess and no fuss baking. This recipe is mostly allergen free with utilizing non-dairy milk and a mix of grain free flours. But you may use your preferred style of ingredients . It is wonderful to create ahead of time for company, breakfast, or a wholesome snack for on-the-go.
If you go bananas for bananas, you are NOT alone. I love bananas and can not go one day without them. There are many benefits of consuming this humble food item. It turns out that this simple food item carries all sorts of mind, body and beauty benefits such as fueling through your workouts, reducing stress levels in the body, to lowering your risk of stroke. They also ease and soothe achy muscles and those leg cramps, reduce eye puffiness and soften your hair while preserving elasticity.
And, don’t FORGET to save those peels too! There are many uses and benefits with those slippery peels.
There’s nothing worse than a need to scratch. If you have a nasty bug bite, poison ivy or rash, rub the inside of the peel directly on the itch to soothe and heal.
Puffy eyes? Rub the peel to the affected area for about 5 minutes until the peel browns. Repeat the process 3x a day for clearer skin in just a few days, beauty gurus say.
Composting. Bananas help to break down quickly and infuse compost with nutrients which helps to make it richer by the time it’s ready to place on your garden.
Those pesky pests! Cut up banana slices and bury them one or two inches underneath the soil at the base near the affected plants.
Attract birds and butterflies. Setting out overripe bananas or peels on your yard will help polinate plants and promote biodiversity.
The original fast food item is better for the skin, it’s nutritious and great for the environment, plus many tasty dishes await for the courageous souls in opening their minds to the many abilities in this humble banana. Below is the tasty treat recipe.
YIELDS: one loaf
INGREDIENTS:
3 bananas, very ripe and medium
1/2 tsp vanilla
1 egg, pasture raised
3 tbsp coconut oil, melted
1/2 cup coconut sugar, or preferred
3 tsp baking powder
3/4 tsp sea salt
1/2 tsp cinnamon
3/4 cup coconut milk, or preferred
1 1/4 cup almond meal
2 1/2 cup oat flour, gluten free
1/2 cup dark chocolate chips
INSTRUCTIONS:
In a large bowl, mash the bananas well. Add the next 7 ingredients up until the milk; whisk until well combined. Lastly, add in the flours and stir. Add the chocolate chip; stir.
Place loaf pan in the oven; let bake for about 45-60 minutes, or until knife comes out clean from the center. When ready, should feel firm, crackly and golden brown on the surface.
Let cool completely before slicing. You may serve once cooled or place in an airtight container for up to a few days. for longer storage, freeze and take out to let thaw.
NUTRITIONAL CONTENT: calories (one slice) 195; total fat 7g; saturated fat 0.7g; carbohydrates 31g; sugars 16g; sodium 213mg; fiber2.6g and protein 3.3g.
Why Spending Time in Nature is Good For You (0 Comments)
Getting outdoors seems like a natural instinct once the sun starts shining, longer days ahead and the temperatures start to rise after the winter season. Spending time in nature offers one of the most reliable boosts to your physical and mental state of well being.
Have you ever wondered why you feel better after a stroll, a hike or hanging out in a green space? When we are exposed to the fresh air, the warmth of the sun upon us, our stress and anxiety levels just melt away. So, next time you get those overwhelmed feelings of emotion or feel like exploding, get up and get moving out in nature. Your mind and body will thank you for it. Being fully immersed in nature will help you promote a positive mood and mindset.
You may scroll down further to read the unique healthy benefits of getting out into nature in restoring your overall state. Comment below what your thought are on this topic.
“Nature’s peace will flow into you as sunshine flows into the trees. the winds will blow their own freshness into you, and the storms their energy, while cares will drop off like the autumn leaves”. John Muir
PROMOTES MENTAL STRENGTH – Yes, spending time in nature will indeed enhance your mental health. Studies have shown just walking outside strongly improves your mood which, in turn, lowers symptoms of depression and stress levels. And a lot had to do with perspective, your outlook, on life. Being in nature allows room for flexibility, versatility, because it automatically gives you a change of scenery and pace from the busyness.
PROMOTES MEMORY and ATTENTION SPAN – Many studies have shown that being one with nature strengthens concentration levels in our life. Scientists have studies two groups of kids with ADHD and one group being out in nature and the other playing indoors. They found that children with more green space time had fewer symptoms of ADHD while both playing the same activities. And, even just walking outside increases levels of productivity and creativity too.
INCREASED VITAMIN D – It may not always be easy to absorb vitamin D from food. But apparently we get about 80-90% of our vitamin D from soaking up the rays of sunshine. Not only is good for you with bone and cell growth, it also helps to promote healthy immune functions and reduce inflammation in the process.
AGING WITH GRACE – Being outdoors daily can help elders function better in their surrounding. They may complain less with aching bones and get better sleep through the night while more mobility throughout the day say researchers. Patients with dementia and strokes were able to improve their social skills and confidence with group oriented hobbies.
AN IMMUNE BOOSTER – Women who spent at least three hours everyday outdoors saw an increase in the levels of white blood cells, which help to fight viruses and diseases, researchers in Japan had found the positive affects in this simple routine. Nature is very healing and powerful.
PROMOTES EYE HEALTH – If you are always looking at a screen, spending time in nature is the best cure in alleviating symptoms of blurred vision, red eye and headaches. People who spend at least two hours a day outside were 4x less likely to become nearsighted. Wow. If you are exposed to artificial light consistently go out into nature. Nature’s pharmacy.
INCREASED HAPPY CHEMICALS – Oh yes. while nature is able to decrease stress levels in the body, spending more time in nature shows a shift toward a positive outlook. Even just viewing a nature scenery can reduce unpleasant emotions. More exposure to nature not only makes you feel better emotionally, it contributes to your overall well being in reducing blood pressure, heart rate, stress hormones and muscle tension. And it even reduces mortality rates, according to scientists. Even just a simple plant placed in schools, hospitals and offices reduce the impact on stress and anxiety.
So, with all that being said, I suggest and allow you to incorporate nature into your daily lifestyle. Nourish your mind, body and soul for overall well being.
“In every walk with nature one receives far more than it seeks”. – John Muir
The Healthy Benefits of Lifting Iron (0 Comments)
Did you know, it’s still a HUGE misconception that woman should not lift weights and a lot of women still spend most of their time just on cardio machines?! It’s TIME to break the status quo ladies. Lifting iron just a few times a week will not only trim off inches from your hips and waist, but it can totally transform your shape and your overall well being. And ladies who lift weights even after the 24 hour time period burn 100 more calories than those who only did cardio. Plus, it can boost your mood entirely for the whole day! Below are the many benefits in lifting ladies.
HEALTH BENEFITS OF LIFTING IRON:
BODY FAT LOSS – Lifting weights builds more muscle and as lean muscle increases so does your metabolism. When you have a higher metabolism you will burn more calories all day long.
INCREASED PHYSICAL STRENGTH – The misconception here is that most people think you will “bulk up”, but that is NOT the case at all. women are not made of fairly enough testosterone in building that kind of muscle like men do. Instead we develop muscle definition and overall strength.
BONE STRENGTH – Strength training and weight baring exercise has shown to help increase bone density and slow down the process of bone loss overtime. As we age, we are more prone to fractures, falling and osteoporosis due to density levels, especially after the age of over 35 years old.
DECREASED RISK OF INJURY – When you strength train on a regular basis, this significantly decreases those risks substantially. Utilizing weights can help to correct imbalance of the muscles with proper movements in reducing muscle-skeletal injuries.
BURN BABY BURN – The more intense the workout the more calories burned. After an intense workout of strength resistance training, there is more EPOC, excess post exercise oxygen consumption, in the system with increasing oxygen to help break down fat that stores in the body.
PROMOTES HEALTHY POSTURE AND REDUCTION IN BACK PAIN – For myself, I’ve noticed a vast improvement in using weights versus just cardio sessions. This creates a stronger back, shoulders and core while correcting posture to stand taller with the shoulders and spine more aligned properly.
STRESS RELIEVER AND POSITIVE MINDSET – I always love that endorphin rush after a workout. Endorphins are neurotransmitters that prevent pain, improve mood and helps fight depression. It promotes healthy stimulation for your mind, more alertness and boosts of energy. So, go ahead and pick up those weights to brighten your day.
REDUCTION OF HEART DISEASE AND DIABETES – Since weight training can improve cardiovascular health by increasing HDL and lowering blood pressure, it also improves the way the body processes sugar. Adult onset diabetes is on the rise for men and women. Research has indicated that lifting weights can increase glucose usage in the body by 23% in a 4 month period.
FLEXIBILITY – Researchers have found that full range resistance training workouts can improve flexibility just as well as the typical static stretching regime. Now, if you have joint pain, go ahead and squat low. Your knees will thank you for it. Perkins says “Stronger muscles better hold your joints in position. So you won’t need to worry about your knees flaring up the next time you run”. I believe this to be true in that I enjoy running and other outdoor activities. It has helped me in my overall performance.Your core will be better able to support your body’s weight and maintain proper form during other exercises. Plus your arms and legs will become powerful in the process.
IT’S NEVER TOO LATE – Women who strength train consistently report feeling of confidence and capable as a result of their programs when dealing with clinical depression than just standard counseling in a 10 week time period of strength training. This is a Harvard fact.
Women who modestly gain more muscle will change their body composition. Therefore resulting in more lean body mass and less fat overall. And muscles strengthen not only your body, but your mind as well. Researchers have found that just six months of resistance training enhanced cognitive function substantially. In fact, these sweat sessions resulted better in verbal reasoning and longer attention spans.