Cascia Talbert's Blog, page 46
September 1, 2020
Lose Weight Faster by Finding Time to Exercise by Kathryn Martyn Smith M.NLP
How do you Find the Time to Exercise When you Don’t Have the Time?
I’m getting up an hour earlier these days. I said I’d never be able to do it: I was already sleep deprived rising at 6 AM, how would I ever get up at 5? I’d never be able to get to sleep earlier (this is still true), and a hundred other reasons why it wouldn’t work. And then I tried it, and it does work and I love it. I’m still sleep deprived, but that extra hour in the morning is the best thing I ever did.
Why did it take me so long to “just do it?” Probably because of the way I presented the idea to myself. I used words such as “never” and “already” as in “I’m already sleep deprived” and “I’ll never be able to get up earlier.” I kept telling myself it wouldn’t work, that it was a bad idea and until the first time I actually tried, I secretly believed when the alarm rang, I’d just turn it off and go back to sleep. I’d forgotten how much I enjoy getting up early. Mornings are my best time of day. I’m the most productive in the morning so it makes sense to give myself an extra hour. If you’re a night owl you’d do the opposite; work out at night! Really. It’s okay. Some gyms are open 24-hours and you can workout at any time at home.
A small adjustment in how you run your day can help enormously in freeing up some time for things like exercise. “I don’t have time.” I hear that a lot but ask “What’s your favorite TV show?” and most people will rattle off a whole list; CSI, Grey’s Anatomy, whatever. The average person spends more than four hours a day watching TV. That’s four wasted hours. There’s nothing wrong with enjoying some TV, but there’s also no reason you can’t exercise during the commercials and maybe eventually trade one of those hours for some real workout time.
Commercial Break Workouts
When I was younger I made a game out of cleaning and I still practice this method today. I loved TV, watching as much as six hours a day, so missing a show to do chores was not going to happen. I figured out I could get my chores done during commercials. As soon as my show went to a commercial I’d jump up to wherever I’d left off. I’d bring in laundry and fold it while I watched. I’d iron in front of the TV, I’d bring in all manner of miscellaneous debris from other rooms and sort it, then at the next commercial break I’d put things where they belonged. I’d move from one room to the next, carrying things that belonged and returning with things that did not. Eventually the house was clean, and hadn’t missed my programs. That same time could be used for exercise.
If you’re a TV watcher, consider how much time you waste just sitting during commercials and start taking advantage of that time. Whether for exercise or cleaning, or anything else you need to get done: answering e-mails, studying, paying bills, grooming the cat; there are lots of little chores we need to do, no reason we can’t carry them into our TV room and get them done.
You can turn your TV room into a fitness room easily. Add a cushy floor mat, if the room isn’t carpeted. A pair of dumbbells. Fill empty bleach jugs with water or sand and you have an instant weight set. Use caution if they are not full since the sand may shift and cause injury. Canned foods make good weights too. My first exercise equipment consisted of a pair of 1-pound and 5-pound dumbbells (smartbells that is). Start now and improvise, then later add equipment such as a weight room rack . You don’t need to join a gym or have to have a fully equipped home gym to get started exercising at home.
Body Weight Exercise
Push ups are an incredible exercise, mens or women’s style. No special equipment needed, just get on the floor and start. Standing squats (press your back against a wall and then lower as if to sit, stand, lower, stand. Easy. The back-and-forth for 10 times equates to a “set.” That’s body builder parlance for exercise. Now you know.
Get up an hour earlier and you can workout before anything interferes. No matter what my exercise comes first. Unexpected calls or invitations, traffic jams, kids needing rides, nothing interferes. It’s great. The consistency of a regular exercise program just makes me feel good—maybe it’ll do the same for you. If you find it difficult to find the time, make time. Don’t just sit during commercials, get up, get moving. Find whatever works for you then write it as a date with yourself on your calendar, and get started.
Decide You Want More
You decide how healthy you are by what you do day by day. You decide whether to get on the bike or sit on the couch. Every minute of every day you decide how to spend your time. The more often you make decisions that support what you want, the easier it becomes, until it’s a new healthy habit, a way of life that supports better health . You may even start saying, “I just love to exercise,” and mean it and then you’ll see the pounds fall away effortlessly.
About the Author
Kathryn Martyn Smith, Master NLP & EFT, Weight Loss Coach, Author of the free weight loss E-book “Changing Beliefs, Your First Step to Permanent Weight Loss.” Learn to use EFT & NLP for weight loss with “The Daily Bites”
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The article Lose Weight Faster by Finding Time to Exercise by Kathryn Martyn Smith M.NLP by Cascia Talbert appeared first on Healthy Moms Magazine.
August 31, 2020
Healthy Snacks Your Kids Will Love
For many parents with school-age children, back-to-school has morphed from an in-person experience to a virtual one, and when kids are at home, “I’m hungry!” becomes a common phrase. Children can sometimes mistake boredom for hunger, and they may not crave the snacks that provide the nutrition they need. So, it can be challenging to come up with healthy snacks that kids would enjoy.
It’s always funny to me when people ask what my kids ate when they were little. I’m sure many of them think that because of the work I do, my kids must have been perfect eaters – or that I had some special tricks up my sleeve that made them beg for broccoli and other healthy foods.
Truth be told, my kids were no different from most other kids. They had their likes and dislikes, and they needed frequent snacks to fuel their active and growing bodies. But there were several really healthy foods that they were almost always willing to eat. I just downplayed the “healthy” part, because once you tell kids something is “good for you,” that’s one of the surest paths to rejection. Here are some snack ideas that your kids – and you! – will love:
Carrots and Hummus
Kids and vegetables often don’t mix, but sweet, crunchy, raw carrots are an exception. Carrots are rich in beta carotene to help support healthy-looking skin and eyesight, and they’re also a good source of fiber. Add some protein-rich hummus and they’ll be getting a healthy, balanced snack.
Turkey Sticks
Wrap a slice of turkey around a stick of string cheese for a fun-to-eat snack loaded with protein and calcium.
Protein bars
Instead of granola bars – which tend to be made mostly of refined carbohydrates and offer very little nutrition – look for protein bars that provide at least 5 grams of protein. Bars that include nuts, fruits, and seeds will provide additional nutrition.
Half a sandwich on whole-grain bread
It’s a rare kid who won’t eat sandwiches, so why not offer half a sandwich for a snack? For kids who are old enough to make their own, lay out all the ingredients – and include some cut veggies like cucumber slices or tomato – and let them make their own. Kids are more likely to eat vegetables when they’ve put them into their own creations.
English-muffin pizza
A classic treat that kids love. Top split English muffins (preferably whole grain) with some prepared pizza sauce and mozzarella cheese, then toast until bubbly. A well-balanced treat with a boost of vitamin C from the tomato sauce.
And Don’t Forget the Water
Kids also need to stay well hydrated too. Plain water is great, but a small amount of flavor may actually encourage your kids to drink more. Make it interesting by adding chunks of fruit to amp up the taste.
For more tips from Susan Bowerman, visit www.IAMHerbalife.com.
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The article Healthy Snacks Your Kids Will Love by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition Susan appeared first on Healthy Moms Magazine.
August 6, 2020
The Benefits of Homeopathy
Homeopathy is one of the most effective treatments for patients with certain common illnesses that cannot be treated with the drugs available on the market. Many people are questioning why people would even consider this treatment and how it works. This article will explain the benefits of homeopathy and what you can do to improve your health. Homeopathy is a type of medicine that can be used to treat the body from the inside out without the use of harmful drugs or surgery. It involves using pure substances and combining them to create a remedy.
Remedies are typically composed of substances that stimulate the healing process and stimulate the healing of injuries, diseases, or tumors. Homeopathic remedies can be used to treat a variety of different illnesses and ailments. The most popular of these are known as homeopathic cures.
This form of alternative medicine is different from modern medicine in that it is not based on the use of drugs or chemicals to treat diseases. Instead, it uses substances and dilutions that have been proven to work on humans. You will find that many treatments include an equal amount of substances and dilutions, which gives the remedy a similar taste and feel to the human body.
There are some reasons why homeopathy might be worth trying. A few of the benefits of homeopathy include a decrease in the level of depression and anxiety, relief from certain types of headaches, better sleep, and an increase in energy levels. Most patients also say that they experience fewer side effects from homeopathy.
However, you should know that homeopathy does not guarantee that you will get positive results. It can be difficult to determine if a homeopathic remedy will work because it cannot be evaluated like pharmaceuticals. You should never give a homeopathic remedy to anyone who has a medical condition that you know about.
When you undergo treatment with homeopathy, you will receive relief from certain ailments by using the ingredients and the dilution ratio of that particular remedy. As long as you are aware of what is involved in homeopathy, you should be able to tell when a homeopathic remedy is working for you.
The process of homeopathic medicine is based on the observation that chemicals and substances can have an effect on a person’s body. These chemicals and substances cause chemicals and substances to occur within the body. As long as the symptoms that you are suffering from are an effect of these chemicals and substances, then it is because of the chemicals and substances in the remedy. The remedy is the chemical and substance that are causing the effect.
In the natural world, the difference between a beneficial and not-so-beneficial remedy is often referred to as the energy of the medicine. The energy of the medicine affects a person in the way that they feel and how they react to certain situations. You can determine whether a treatment is beneficial or not-so-beneficial one by testing it on yourself.
If you are feeling a certain side effect after a treatment and then try a placebo remedy, you may get the same side effect after you stop the treatment. Many patients who have had problems with side effects after homeopathic remedies have received these remedies from another doctor. By giving the patient a placebo instead of a placebo remedy, the placebo will not have the same effects as the medicine.
This type of medicine has also been shown to improve a person’s immune system. Scientists believe that it helps to stimulate the body’s immunity to fight disease. This means that the person’s immune system is boosted and they are more likely to recover from common illnesses.
It is a good idea to ask your doctor about homeopathy before undergoing any type of treatment. Many doctors are not sure ifthis type of medicine works, but they want to be sure that you are receiving the best care possible. You should be able to receive a prescription for homeopathic medicines if you are suffering from a specific illness or problem that cannot be treated with the prescription drugs on the market.
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The article The Benefits of Homeopathy by Tiffany Pratt appeared first on Healthy Moms Magazine.
Hydration: Not Just Important for the Summer Heat Wave– It Can Help Your Digestion, Too
Water is vital for the proper function of virtually every cell, tissue, and organ in the body. It helps regulate body temperature, acts as a “shock absorber” for the brain and spinal cord, and it lubricates joints, organs, and tissues. One of its most essential roles is aiding in proper digestion and delivery of nutrients to your cells.
If more people really thought about how much their digestive systems do for them every day, they might be more inclined to take better care of their digestive health. Your digestive system has a huge job: it breaks down the foods that you eat in order to make nutrients and energy available to the body, and it is responsible for steering unwanted waste out of the body, too, all of which requires adequate hydration.
As the weather warms up, we tend to find ourselves drinking more water which– in addition to staying active and eating plenty of fiber-rich plant foods – is key to healthy digestion. But we still may not be drinking enough. By the time your thirst mechanism kicks in, you’re already fairly dehydrated, so it’s important to stay on top of your fluid intake during the day. It’s also critical to make sure infants and small children get enough fluids as well, since it’s been estimated that half of the nation’s children are under-hydrated.
We all know we should drink water, but we don’t always set ourselves up for success. Registered dietitian, Susan Bowerman, shares five ways to prioritize your hydration:
Start your day with a beverage. Set out some water next to your bed at night and drink it as soon as you wake up – you’ll create a good habit that can last a lifetime.
Hydrate throughout your workouts. Regular exercise also supports digestive health in a couple of ways. As your muscles contract and your breath deepens during activity, the natural contractions of your intestinal muscles are stimulated, too, which helps to move food through your system. Ensure you’re properly hydrating before, during and after trainings to help support the process.
Drink more than you think. While your age, size, gender, and physical activity level will help determine your specific water needs, as a general rule, according to the Institutes of Medicine, the recommended daily fluid intake is about 11 cups for adult women and 15 cups for men. That sounds like a lot, but not all of it needs to come from beverages alone. About 70-80% should be provided by beverages – and at least half of that from water, with lesser contributions from tea, coffee, milk, and other beverages. The remaining 20-30% should come from watery foods such as fruits and vegetables.
Try Aloe Beverages. Aloe is also popularly promoted as a tonic for the digestive system, since it helps to support nutrient absorption and overall digestive health. And it adds a nice flavor to water, which may encourage you to drink more.
Make it interesting: add in citrus, herbs, fruit or a splash of juice to amp up the taste; go for a bubbly, unsweetened option; have sometea with lemon; keep a pitcher in the fridge for a nice icy blast on a warm day.
Whatever way you choose to stay hydrated, even a little bit more water on a daily basis can make a big difference.
For more tips from Susan Bowerman, visit www.IAMHerbalife.com.
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The article Hydration: Not Just Important for the Summer Heat Wave– It Can Help Your Digestion, Too by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition Susan appeared first on Healthy Moms Magazine.
July 27, 2020
Does Green Tea Help You Avoid Cancer?
by Tammy Jones
When people discuss the effects of green tea, they usually focus on its supposed cancer-fighting properties. The debate over this topic is often more about what the ingredients in green tea are and how they may not be beneficial than it is about whether green tea really does contain the antioxidants that have been claimed. Before considering the health benefits of green tea, however, you need to look at its actual properties.
While the chemical composition of green tea is virtually identical to that of black tea, the processing of the two differs significantly. In Asia, green tea is boiled for a few minutes and then cooled quickly before being brewed. In North America, most green teas are instantiated, meaning that they are processed after the leaves have finished blooming. Instant tea can be brewed several times before it reaches its full flavor.
Green tea is typically described as having a bitter taste, although the truth is that no one knows exactly why this occurs. A number of possible explanations exist, including the presence of naturally occurring caffeine. However, no one has come up with a definitive explanation for this bitter taste.
Based on the symptoms of tinnitus–a ringing or buzzing sound heard by the patient–many have suggested that green tea may actually help to treat this condition. It is not clear whether this is true, but the fact that patients who drank this beverage reported significant improvements in the frequency and severity of their ringing in their ears proves that there may be something to the claim.
When drinking green tea, it is also recommended that you increase your intake of fruits and vegetables, which will also reduce your blood pressure. Green tea is commonly taken in the form of a capsule, and many have found that taking them every day has had the desired effect. There is some evidence to suggest that green tea may also have some positive effects on cholesterol levels.
Since the reason many people use green tea for their overall health and well-being is to lower their blood pressure, it is important to note that some studies have suggested that there may be more risk to drinking this beverage if you already have high blood pressure. It is unknown why this happens, but it could be related to an interaction between the constituents of green tea and your blood pressure. To be on the safe side, however, you should try to consume moderate amounts of green tea each day, without adding other beverages such as coffee, and always drink several glasses of water.
Though there is little doubt that green tea may help to improve your health, there is one negative side to drinking it. People who smoke cigarettes have been found to be more susceptible to certain cancers such as lung cancer.
Green tea is most frequently consumed by people who have quit smoking, and the consumption of this beverage tends to be reduced when people start smoking again. If you are not sure that you are going to continue your quitting process, you should consider stopping smoking as part of your daily routine so that you will be able to enjoy green tea in moderation.
In addition to its claim to improve the immune system, tea also contains a number of vitamins and minerals. One of the most popular vitamins is known as EGCG, or epigallocatechin gallate. This is a polyphenol that is believed to help to prevent the formation of cancerous tumors.
Another popular vitamin in green tea is the antioxidant quercetin. This antioxidant is also found in red wine and has the ability to help to cleanse the body of toxins. It has also been found to have anti-inflammatory properties.
So, do green tea and cancer really go hand in hand? This is a question that a lot of people have asked. However, if you were to read what the authors of the research concerning the relationship between green tea and cancer have to say, you will see that their conclusions are quite different than those of some people who have promoted their own beliefs about green tea and cancer.
The studies of this matter have not really shown evidence that green tea is a direct cause of cancer, but they have shown that there is a strong correlation between cancer and excess consumption of this beverage. Therefore, green tea may not be the direct cause of cancer, but it certainly can be a contributing factor.
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The article Does Green Tea Help You Avoid Cancer? by Tammy Jones appeared first on Healthy Moms Magazine.
July 2, 2020
Meal Prep with Your Kids with Limited Ingredients
Even with states slowly opening back up with social distancing guidelines in place, many have gotten used to cooking more meals at home. And with many kids not heading back to school until next school year, parents may still also be looking for ways to keep their children engaged with structured activities around the house. A great solution: cooking together! Involving kids in the food preparation process will make them feel included and encourage them to try new healthy foods.
We know that eating more meals at home is generally associated with a higher intake of healthy fruits, vegetables and dairy products that are recommended for a balanced diet, and usually with less fat and calories. Getting your kids involved in meal prep for the family offers even more benefits.
Kids can gain a lot from helping in the kitchen like learning about measurements, following instructions and reading recipes. Research also shows that kids can be encouraged to eat more healthy foods when they are involved in the meal prep. According to a report from the University of Washington, those who cook more at home have a diet that’s lower in calories, sugar and fat.
Registered dietitian, Susan Bowerman, shares how to get your kids involved in meal prep, using limited ingredients, in five steps:
Compile a recipe stash.
Use a system that works for you, whether it’s ripping recipes from a magazine and putting them in a binder, or bookmarking them on your computer or smartphone, and compile several easy recipes that you know everyone likes. As a fun activity, you can also have your kids gather their favorite recipes to create a recipe scrapbook.
Make a list, then shop once a week… or less.
With limited visits to the grocery store, it’s important to prepare for your shopping trip or delivery. Get input on your list from the family. Check to see if you’re low on your staples in the refrigerator, freezer, and pantry so that you can throw together a quick soup, curry or pasta dish at a moment’s notice. Some good items to keep on hand: canned beans, tuna and tomatoes; frozen fruits, veggies, meats, fish, poultry; eggs, yogurt, milk and low-fat cheese in the refrigerator. Choose the longest-lasting fresh veggies and fruits such as citrus, apples, carrots, broccoli, cauliflower, cabbage, celery and peppers.
Think fast and easy.
How many times did you buy a whole spaghetti squash with the best of intentions, only to watch it rot slowly over time in the back of the bottom fridge drawer? Reach for shortcuts such as frozen veggies, pre-washed greens and pre-cooked or pre-seasoned meat to help cut down on cooking and prep time.
Prep once, cook twice.
If you know you’re going to use chopped onions, garlic and vegetables in more than one meal during the week, cut up everything at one time and store what you’re not using immediately in the fridge so you’ll have it on hand. Make extra rice or quinoa and store whatever’s left for a future meal and freeze it. You can also cook extra protein for two meals – the extra fish you grill tonight can be used for tomorrow’s fish tacos.
Master some one-dish wonders
Cultivate meals that balance your proteins, vegetables, and starches all in one dish. Consider chili, soups, pasta dishes, and casseroles.
For more tips from Susan Bowerman, visit www.IAMHerbalife.com.
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The article Meal Prep with Your Kids with Limited Ingredients by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition Susan appeared first on Healthy Moms Magazine.
June 1, 2020
A Healthy Approach to Snacking
Most of us are making more trips to the kitchen simply because we’re spending more time at home. Whether its due to boredom, in need of a distraction, or we’re dealing with something a little deeper like anxiety or depression, the temptation to eat has heightened for most of us.
Straying too far from our usual diets potentially can create for unhealthy consequences. “Snack foods” tend to have a bad rap because they’re often high in fat, sugar, salt and calories. Prior to the safer-at-home guidelines, many health-conscious consumers already stayed away from these types of products; however, more recently people have been stocking up on whatever is available at the grocery stores. Even as states start to open up, the important thing to remember is that choosing the right foods – even when we’re snacking – will allow us to maintain our health during these uncertain times.
If you’re worried about how much you’re eating throughout the day, here are five tips to help you snack smartly, from registered dietitian, Susan Bowerman:
You may be dehydrated, not hungry
Before heading to the cupboard to satisfy a craving, pour yourself a glass of water first. The truth is that you may actually be mildly dehydrated, and your body is really just craving fluids. You can also try a light watery snack, like a piece of fruit.
Healthy snacking can help you to work more nutritious foods into your day
The more often you eat, the easier it will be to work in your daily servings of healthy foods like vegetables, fruits, and calcium-rich dairy products. Use this opportunity to turn snacking into a healthy practice by preparing snacks that provide a mix of low-fat protein (like beans, dairy or poultry) and healthy carbohydrates (like fruit, veggies, and whole grains). The carbs will get digested first and satisfy your hunger right away, and the protein will give your snack a bit more staying power.
Snacks can fuel your physical and mental energy
It’s actually normal to get hungry about every three to four hours. When you eat regular meals and snacks, it can help keep your blood sugar more stable throughout the day. That’s a good defense against between-meal dips in blood sugar that can sap your mental and physical energy.
Eat that second lunch
The afternoon stretch between lunch and dinner can be a difficult time, so having something a little more substantial like a protein shake, a cup of cottage cheese with some fruit, or even a low-calorie frozen meal can help keep hunger in check. Then you can do your cutting back at dinner time. And, if after-dinner snacking is a problem for you, try brushing your teeth after dinner. It works as a great signal to stop eating.
Re-think your snacking habits
If you’re eating unhealthy, high-calorie foods like sweets, chips, and sodas keep in mind that these high calorie snack foods can contribute to weight gain and they offer little, if any, nutritional value. You also should think about the reasons you’re eating and identify whether it’s something other than hunger. If you tend to snack when you’re not hungry (maybe you’re bored, stressed, angry or tired), it’s a habit you might want to think about breaking. Think of other ways to deal with your emotions – take a walk, call a friend, write in a journal or spend a few minutes meditating. Taking a break for a few minutes will give you time to evaluate whether you’re truly hungry or not.
For more tips from Susan, visit www.IAMHerbalife.com.
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The article A Healthy Approach to Snacking by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition Susan appeared first on Healthy Moms Magazine.
May 29, 2020
Back to Business in a COVID-19 Environment and Autoimmunity
By Dr. Chad Larson, NMD, DC, CCN, CSCS, Advisor and Consultant on Clinical Consulting Team for Cyrex Laboratories
With so many uncertainties lingering in this new Covid-19 environment that the entire world is faced with, most people are feeling a heightened level of vulnerability to do everyday things that were once taken for granted. Picking up food and household items at the grocery store, going to the post office, dining out or even a family walk to the park spikes anxiety and fear of becoming another statistic of this viral-beast pandemic. For the 23.5 million people with autoimmune disease, the risk is of even greater concern, with many keeping completely quarantined to date.
Although numbers, information and directives on how to protect ourselves against Covid-19 change on a daily basis, there’s one thing that most experts seem to agree on: this virus is not going away any time soon, we are simply flattening the curve. As businesses begin to open back up and people prepare to re-enter the workplace, they should not let their guard down. This is especially important for the most vulnerable, including those with autoimmunity (AI).
In addition to continuing social distancing, the key thing for those with AI is to manage triggers that can cause worsening of their immune system dysregulation and autoimmunity flare up. The following tips can help guard your immune system in preparation for returning to the workplace and the public forum in general:
Keep your gut healthy – The health and integrity of the intestinal barrier is vital for those with AI. If the intestinal barrier gets compromised, a broad variety of inflammatory antigens would be allowed to enter the system, potentially causing the immune system to respond and exacerbate autoimmunity.
In this current pandemic climate, there are multiple factors that can contribute to gut barrier integrity. Food choices can either help or hurt the gut barrier and, ultimately, the immune system. Inflammatory foods (processed foods) and immune reactive foods (gluten, dairy, sugars, etc.) can weaken the gut barrier, while healthy phytonutrient-rich foods can strengthen the gut barrier. The added benefit of this is that a healthy, nutrient-rich diet gives us ultimate brainpower, which I’m sure your boss or clients will appreciate!
Get good sleep – Exhaustion is a symptom of many autoimmune diseases. It is important to listen to your body. Our bodies heal, regulate and reset during sleep. Without adequate sleep, our bodies weaken and can break down, often leading to sickness, as you become more vulnerable to acquiring viruses and infections. Covid-19 can hit those with existing medical conditions extremely hard. AI can bring added complication to an already-tricky virus.
As you get back to the workplace and become exposed to others, you want to keep your immune system at its healthiest. Plus, a good night’s sleep generally yields a more productive worker. Conversely, it is also important not to lose sleep due to overworking. Have boundaries and know when to shut down your computer, for tomorrow will bring a boost in productivity with adequate sleep.
Relax your stress level – I won’t be unreasonable as to suggest eliminating stress, since that seems unrealistic in these unprecedented times. But try to take off the added edge through practicing yoga, meditation, warm baths or home Jacuzzi soaks. Try to avoid conversations that heighten your anxiety and stress as well. While social distancing, you might also try emotional distancing from any elements in your life that have a negative impact.
Also relative to the current situation, stress causes stress-eating (especially immune reactive foods) and excess alcohol consumption, which can also open up the tight junctions of the intestinal barrier, circling us back around to the first suggestion to keep your gut healthy.
Try to avoid exposure to harsh chemical cleaners – As we continue to hear the words, “wash for 20 seconds” and public businesses and retail stores are supplying hand sanitizer and antibacterial wipes aplenty, we are walking a fine line between fighting this virus and our bodies turning on us by fighting their own cells. Through the overuse of antibacterials and other cleaning agents, we can alter the balance of our intestinal bacteria that has taken centuries to develop. Cyrex Labs offers the Array 14 – Mucosal Immune Reactivity Screen
to test for possible outcomes of compromised immune tolerance such as intestinal barrier dysfunction, food and chemical immune reactivity and autoimmunity. This could be helpful if you suspect you have autoimmunity related to chemical exposure. In the meantime, try to use non-antibacterial soap and warm water to wash your hands using the 20-second suggestion. This is just as effective at killing bacteria.
The post COVID environment is ripe for an uptick in autoimmunity due to broken barrier systems from all of the above, increased pathogen exposure and excess exposure to a variety of cleaning chemicals. It is more important than ever, in this environment, to nurture your immune system and do all that you can to keep it balanced.
Dr. Chad Larson, NMD, DC, CCN, CSCS, Advisor and Consultant on Clinical Consulting Team for Cyrex Laboratories . Dr. Larson holds a Doctor of Naturopathic Medicine degree from Southwest College of Naturopathic Medicine and a Doctor of Chiropractic degree from Southern California University of Health Sciences. He is a Certified Clinical Nutritionist and a Certified Strength and Conditioning Specialist. He particularly pursues advanced developments in the fields of endocrinology, orthopedics, sports medicine, and environmentally-induced chronic disease.
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The article Back to Business in a COVID-19 Environment and Autoimmunity by Dr. Chad Larson appeared first on Healthy Moms Magazine.
May 1, 2020
How to Manage Stress and Emotional Eating While Staying at Home
As we continue to diligently practice social distancing and following “Safer at Home” guidelines, it’s likely that many of us will feel additional stress while navigating our “new normal.” This pandemic has undoubtedly added stress to all of our lives but learning how you cope with it can make you, the people you care about, and your community stronger. Since May is mental health month, it’s a great time to be talking about stress management.
Getting stressed out occasionally is one thing, but when stress becomes chronic—when we face, for instance, unrelenting work demands, anxiety over our health or constantly worry about our finances—it can really take a toll on our body and our minds.
Boredom and stress can trigger emotional eating, particularly when you’re stuck at home and surrounded by food all day long. Whether you’re ordering in comfort foods that are higher in calories than your usual meals or cooking at home with limited ingredients you have on-hand, you may be eating differently than you used to. Stress eating, or emotional eating, however, can creep up on you without your knowing it, and could negatively impact your health.
So, what is stress eating? It’s pretty much what it sounds like—it’s when you eat in order to escape whatever bad feelings you’re experiencing, in the hope that food will make you feel better. Sometimes it’s a conscious decision, but more often it’s just a mindless response to a vague, negative emotion that you can’t quite put your finger on. Stress can bring on fatigue or depression, so heathy eating might take a back seat to foods that are comforting. Those high calorie comfort foods can stimulate the release of certain chemicals in the brain that make us feel good, but also make us want to keep eating. In a vicious cycle, overeating can lead to weight gain—increasing stress and which, in turn, can lead to more overeating.
The most important thing everyone should be doing right now is taking the best possible care of themselves. Here are five ways to curb your stress and practice good eating habits to keep yourself healthy:
Own up to your feelings. You know that emotions are the trigger for your stress eating, so why not acknowledge them? It’s OK to feel mad, lonely or bored sometimes. The feelings may be unpleasant but they’re not dangerous, and you don’t always need to ‘fix’ them. Let your emotions come and go without judging them.
Find alternatives for eating. A brisk walk or a cup of herbal tea might work instead. If you feel the need to eat, try hard crunchy foods – they help relieve stress by putting tight jaw muscles to work. Try snacking on a handful of almonds, soy nuts or baby carrots.
Eat regularly and don’t skip meals. Give yourself permission to eat. When you’re stressed it’s easy to put meals off or even skip them all together—but energy levels will suffer as a result, and you might even end up overeating when you do finally eat. If stress is an appetite-killer, try eating smaller amounts of food more often during the day.
Cut back on caffeine. People often feel a lack of energy when they’re stressed and turn to caffeine as a pick-me-up, but it can disrupt your sleep at night. If caffeine keeps you awake at night, drink decaffeinated coffees and teas.
Practice ‘mindful eating:’ When you eat mindfully, you try to become more aware of your internal signals of hunger and fullness, and also become more in tune with what triggers you to eat in the first place. Mindful eating can help you avoid overeating and allow you to enjoy your food more—even when you eat less. You can also learn to pay more attention to what you’re choosing to put into your body.
Remember, this is not the time to be restricting your intake, but a time to focus on eating the most nutrient-dense foods you can in order to optimize nutrition to support a healthy immune system. Stay hydrated, get adequate rest and exercise, and use methods such as meditation to help you relax.
For more nutrition tips from Susan Bowerman visit http://www.IamHerbalifeNutrition.com/.
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The article How to Manage Stress and Emotional Eating While Staying at Home by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training, Herbalife Nutrition Susan appeared first on Healthy Moms Magazine.
April 22, 2020
3 Things You Need to Know About COVID-19 if You Have An Autoimmune Condition
By Dr. Chad Larson, NMD, DC, CCN, CSCS, Advisor and Consultant on Clinical Consulting Team for Cyrex Laboratories
At this point, the global pandemic caused by the novel coronavirus disease (COVID-19) has impacted all of our lives in ways large and small. For many of us, we’ll be feeling the impact of this outbreak long after it’s gone. However, for those among us with an existing autoimmune condition, the necessity of taking every precaution to guard against this disease is particularly urgent.
Results from a recent study by Imperial College London indicate nearly 2.2 million Americans could die from the coronavirus within a year if we are unable to flatten the curve, and those already with immune system dysregulation are particularly vulnerable. This means that the 23.5 million Americans who suffer from an autoimmune disease need to do all that they can to protect themselves. Common symptoms of COVID-19 include: fever, chills, body aches, dry throat/nose, dry coughing and trouble breathing. It is a highly contagious virus that can affect individuals of all ages, but most severely affects older adults and those who have pre-existing conditions, such as an autoimmune disease.
Autoimmune diseases affect the body’s ability to fight the virus, and thus the symptoms of the virus become more severe. Many autoimmune diseases can compromise the body’s production of white blood cells that protect the body against foreign invaders. The lack of white blood cells prolong the length of time it takes to fight the virus, which causes the symptoms to get worse, and therefore puts those with autoimmune disorders at a higher risk. Some of the most common types of autoimmune disorders are lupus, psoriatic arthritis, Type 1 Diabetes, inflammatory bowel disease. rheumatoid arthritis, autoimmune thyroid disease and more. Although everyone should be taking precaution to prevent the spread of COVID-19, those with autoimmune disorders should be taking extra care to ensure that their health is not compromised during this trying time. Here are some important things to know about coronavirus if you are autoimmune compromised:
1.Go overboard in avoiding public spaces
While this should be a rule for everyone during this time, it especially applies to those with autoimmune disorders. In fact, if you’re reading this and you have an autoimmune condition, please understand that we as a society are practicing social distancing in part to protect you—so do your part! If you have an autoimmune disorder, ensure that you are doing everything you can to avoid public places. Self-quarantining includes having someone deliver your food (and sanitizing any food or packages upon receipt) and only leaving your house when absolutely necessary or for brief periods in open air locations with plenty of space between yourself and anyone else (six feet or more to be safe if you have an underlying autoimmune condition). It is important to note that this does not simply mean avoiding those who are sick or are experiencing symptoms of COVID-19. Individuals can have the coronavirus and be asymptomatic for up to two weeks. This means that there are a large number of individuals who are spreading the disease unknowingly, as they are not aware they even have it themselves. If you have the luxury of living near family or friends who are not autoimmune compromised, ask them if they are willing to help you receive all essential items that you are not able to go out and get.
2. Tests are in limited supply…but you are a priority
One of the main causes associated with the rapid spread of COVID-19 is the lack of adequate testing available to the public. Although tests are being developed that allow for more individuals to be checked and receive their results quicker, there are still not enough tests for every individual who has been exposed to the disease. It is important to note that if you have any symptoms, especially if you also have a pre-existing autoimmune condition, there is a COVID-19 hotline that you can contact and ask where you can get tested. A Google search of “COVID-19” or “coronavirus {your state}” can put you in contact with your state’s coronavirus hotline and access to medical centers that are currently administering tests. If you feel that you are already experiencing more severe symptoms of the virus, contact your existing health care provider for the best steps on how to proceed—and make sure they are made aware of your condition.
3. Symptoms of COVID-19 are not immediate—even for those with an autoimmune condition
Similar to the flu, it is possible to contract the virus unknowingly and live asymptomatic for an extended period of time. Individuals with autoimmune conditions are likely to experience more severe symptoms quicker, however it exactly depends on the health of their immune systems. For example, those with pre-existing lung conditions are likely to experience trouble breathing/shortness of breath when compared to those with full lung capacity. Contact your health care provider if you experience any COVID-19 symptoms or have been exposed to someone who could be positive. If you are at risk because of an existing autoimmune condition, you cannot afford to sit back and wait to see how bad your condition gets before taking action.
When you have an autoimmune disease, your immune system has to work harder than others just to keep your body healthy and protected from regular day to day germs and bacteria. The most dangerous thing about COVID-19 is that our bodies have never been exposed to it before and there is no cure at this time. Some people who get it are asymptomatic and others experience nothing more than light cold symptoms, while others fall gravely ill. If you are someone with an autoimmune disease, you should not underestimate the possibility that you may fall into the latter category. Practice social distancing, wash your hands, follow the news—all the things everyone else is doing. But also pay attention to how your body is doing with your condition and be prepared to take action should you feel you may have been exposed. We still have much to learn about COVID-19 , but we know that anyone with a compromised immune system will be particularly vulnerable as we look to contain its spread.
Dr. Chad Larson, NMD, DC, CCN, CSCS, Advisor and Consultant on the Clinical Consulting Team for Cyrex Laboratories. Dr. Larson holds a Doctor of Naturopathic Medicine degree from Southwest College of Naturopathic Medicine and a Doctor of Chiropractic degree from Southern California University of Health Sciences. He is a Certified Clinical Nutritionist and a Certified Strength and Conditioning Specialist. He particularly pursues advanced developments in the fields of endocrinology, orthopedics, sports medicine, and environmentally-induced chronic disease.
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The article 3 Things You Need to Know About COVID-19 if You Have An Autoimmune Condition by Dr. Chad Larson appeared first on Healthy Moms Magazine.
