Cascia Talbert's Blog, page 47

Registered Dietitian Shares Four Springtime Vegetables to Add to Your Diet

by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Spring is a great time to remind people about seasonal eating.  Seasonal produce is fresher; picked at its peak, it’s less likely to be processed or frozen or traveling long distances to get to the supermarket shelves— so choosing these foods also offers an opportunity to reduce your carbon footprint.

The extended daylight and sunny weather during springtime promotes growth and renewal, and if you’re trying to eat a more plant-based diet, incorporating in-season fruits and veggies is a great way to start!

In reality, eating more vegetables is something many of us need to work on. Most of us aren’t getting even close to the 2-3 cups of vegetables we should be eating each day.

Susan Bowerman shares four spring vegetables, and the nutritional benefits they offer, to add to your menus this season:

Asparagus – A member of the lily family, asparagus is high in folic acid and a good source of potassium, fiber, thiamin, and vitamins A, B6 and C.  Asparagus is also a source of rutin, an antioxidant pigment that supports vascular health.
Arugula – As a member of the kale and cabbage family, arugula contains many of the same antioxidant compounds called glucosinolates.  These compounds also give arugula its slightly bitter flavor.  Arugula is a source of vitamins A, C and K as well as folic acid; it also contains the minerals calcium, potassium and magnesium.
Spinach– Spinach is one of the most nutrient-dense vegetables and belongs to the same plant family as beets, chard and quinoa.  It is one of the best plant sources of dietary iron, and is also a good source of vitamins A, C and K and folate, and the minerals manganese, and magnesium.  It gets its green color from several antioxidant pigments beta-carotene (which the body converts to vitamin A), lutein and zeaxanthin.
Peas – Green peas are actually a legume, or bean, which is why they are a good source of protein.  They are also high in fiber and a good source of vitamins A, B1, B6, C and K.  They’re also a good source of iron and phosphorus.  Like other green vegetables, they get their green color from the antioxidant phytonutrients lutein and zeaxanthin.

For more tips from Susan, or about the Nutrition for Zero Hunger campaign, visit www.IAMHerbalife.com.

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What Is Hand Foot and Mouth Disease?

by Cascia Talbert

What Is Hand Foot and Mouth Disease?

Hand Foot and Mouth Disease, also known as Foot and Mouth disease, is a viral disease that has been identified as the most common infectious disease. There is a vaccine to prevent the disease, but many people have had bad reactions from the vaccine so they continue to be infected with the disease. The most common symptoms are food allergies, nasal discharge, stomach aches, and breathing difficulties.

The Centers for Disease Control and Prevention says that while we all know about chickenpox, smallpox, and mumps, the disease called “Hand Foot and Mouth” is not generally recognized as a contagious disease. When an individual contract the disease, it is not contagious until two weeks after the first symptom is noticed. Many persons have other illnesses such as pneumonia, heart disease, diabetes, pneumonia, cancer, and other serious conditions. In addition, some children have severe respiratory infections and may be in need of intensive care.

The disease can be spread easily through coughing or sneezing. In addition, the disease is easily spread from person to person through the air. Some individuals who cannot cough or sneeze often enough to infect others may contract the disease through the consumption of contaminated food. People who suffer from the virus may also spread the virus by sharing towels or cloths.

People who work as food handlers at slaughterhouses, laboratories, and other food processing plants are at high risk for contracting the disease. They are exposed to the disease by contact with the animal carcasses. Other food handlers may be at risk for infection if they touch the contaminated meat products.

Children are at the highest risk for this disease. Children are at a much higher risk of contracting the disease because they are not likely to develop immunity to the virus. The risk for developing immunity decreases as one gets older. This is also true for adults. Adults are at risk because they are at high risk for infection.

Health officials have identified the regions where the disease is commonly found in the United States as areas of the country where hand foot and mouth are common. These areas include the Southeast, North Central and Northwest areas, Southeast, Mid-Atlantic and Northeast regions, and Texas, Oklahoma, Kansas, and Colorado.

In addition, Hand Foot and Mouth disease is prevalent in countries with lower incomes such as low income countries and Haiti. However, the disease is more prevalent in poor countries where most of the population does not have access to clean water, proper hygiene, proper nutrition, and poor health care facilities.

There is no known cure for the disease and there is no known cause or source of the infection. Experts suspect that the disease is transmitted by droplets that get into the nose or mouth. There is no way to prevent the disease, but doctors believe that you can reduce your risk of contracting the disease by being aware of your exposure to the virus and taking precautions to protect yourself and your family.

Preventing yourself from contracting the disease is not difficult. The virus will only spread if an infected person touches an infected object or person. If an individual contract the disease, the virus can be transmitted through the air and on contact with droplets or body secretions from an infected person.

When a person is diagnosed with Hand Foot and Mouth disease, he or she may experience flu-like symptoms and be observed by a doctor for several days. Although these symptoms are a sign of sickness, there is no specific test to diagnose the disease. It is important to see a doctor immediately when a person has a fever, a rash, or any other symptoms. It is very important to note that a lot of people do not have serious complications from the disease although it can be painful and lead to malnutrition if not treated quickly. Children, pregnant women, and small or elderly adults should avoid handling the disease infected meat. Pets and other animals should be kept away from the infected meat as well.

A healthy balance of bacteria is found in the nose and mouth. Individuals who have taken antibiotics should also refrain from touching infected items such as utensils, plates, knives, forks, counters, plates, cups, and other food handling utensils. Because of the poor sanitation in these areas, organisms which might be harmless to humans can be transmitted to people and animals through objects used to prepare food.

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What is Bronchitis? – The Symptoms and Treatment

by Cascia Talbert

Bronchitis is a general term that is used to describe a range of illnesses that cause inflammation in the air passages. The lung inflammation is caused by virus infections. These viruses are often very specific to the individual.

There are many different types of bronchitis and many symptoms associated with it. The most common form of bronchitis is a chronic bronchitis. This is characterized by very severe cough, swelling in the throat, yellow-green mucus from the nose, wheezing and a constant feeling of exhaustion.

However, there are many short-term bronchitis that are easily cured. The short-term type is often treated as a cold. This is often something that is self-treated and can be avoided.

The common causes of chronic bronchitis are smoke inhalation and poor hygiene. Smoking is very bad for anyone to do and the fact that there are so many people smoking around the world today makes this all the more true. Chronic bronchitis can also be caused by antibiotic and steroid use in some cases.

Bronchitis has been known to cause fever and night sweats. Therefore, the treatment that is recommended is to lower the fever and get rid of the excess sweat. If the fever does not improve then some sort of treatment would have to be taken.

One of the most common things that people who suffer from bronchitis do is cough. This is another symptom that is commonly associated with bronchitis. The coughing normally starts in the morning after waking up or the night before sleeping. Most of the time it has something to do with the nasal passages being blocked and something about the sinuses, which are located on the sides of the nose or the back of the mouth. Mucus that is thick and yellow is usually produced. The mucus can be very difficult to remove. Once the mucus gets into the airways, it may be difficult to remove.

The symptoms of bronchitis are very different from those of other diseases. It is important to note that the common cold is actually a symptom of bronchitis. The common cold can cause the same symptoms of bronchitis, but it is much easier to treat. Sometimes the symptoms of bronchitis are confused with the common cold.

Although the symptoms of bronchitis are very similar to the common cold, the difference between the two is the severity of the symptoms. The common cold causes a runny nose, the red eyes and generally a cough. The symptoms of bronchitis include long, heavy coughing spells, thickening of the mucus and a general feeling of tiredness.

The main symptom of bronchitis is the loss of energy that is experienced by the person. This is because the person’s respiratory system cannot process and produce enough mucus to keep the lungs functioning properly. This is a huge problem because the lungs have to work harder in order to process the mucus.

The coughing that is common with bronchitis is the production of mucus. Because of this, the discharge that comes out of the body is white in color. This white mucus can cause considerable discomfort to the person that is suffering from bronchitis.

In order to prevent the onset of bronchitis, the person should have a warm atmosphere in their home. In addition, they should be kept as comfortable as possible. As previously mentioned, a cold can be a very effective way to relieve the symptoms of bronchitis. The most important thing that someone should know about bronchitis is that the common cold can be treated and cured with simple home remedies and will not cause any lasting damage to the lungs.

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How Stress, Gut Health and Autoimmunity Are All Connected

by Dr. Chad Larson

The immune system is a complex defense structure. Research has come a long way in understanding many of the mysteries surrounding autoimmunity and the 100-plus diseases that fall under its umbrella. However, there are still plenty of questions that remain. Over 50 million people in the United States are estimated to have an autoimmune disease, yet the cause of many of them are unclear, according to the American Autoimmune Related Diseases Association (AARDA). But recently, researchers have discovered a significant link between stress, gut health and autoimmune reactivity, often leading to the onset of particular autoimmune diseases.

In our gut, the intestines are host to gut microbiota, which is the term for the microbe population that aids in proper digestion, barrier function and healthy immunity. Healthy intestinal walls allow water and nutrients to enter into the bloodstream, while keeping harmful bacteria and toxins out. What medical researchers have known is that when these walls or barriers are weakened, harmful bacterial toxins can “leak” through. This well-researched condition is referred to as leaky gut syndrome. But one of the mysteries that remained was related to the cause of the breakdown in the intestinal walls.

New studies have revealed that imbalances in the gut microbiota can trigger an autoimmune response through a chain of events whereby stress exposure alters our gut bacteria, resulting in changes to immune cells which lead to a higher risk of an autoimmune reaction. Specific microbes in the gut pump out protein molecules that mimic a human protein, causing the human defense system to turn on its own cells by mistake, contributing to autoimmune dysregulation.

It’s no secret that stress breaks us down emotionally, mentally and physically. Obvious indicators include exhaustion, lack of motivation, changes in appetite and digestive symptoms, including diarrhea and vomiting. But here is what we don’t see: stress can make the intestinal barrier weaker, thus allowing bacteria to leak out and enter the body through the bloodstream and even reaching organs.

Further studies on the link between stress and the breakdown of the intestinal barrier have focused on the different types of bacteria that trigger the autoimmune response. While there are quite a few different bacteria, the commonality is that they all respond to stress by increasing the number of effector T cells, immune cells that play a role in autoimmunity. Over time, this ongoing “cross-reactive” response leads to tissue damage and chronic disease. Among the autoimmune diseases that are triggered by this link are:

Multiple Sclerosis (MS)

Rheumatoid Arthritis

Ulcerative Colitis

Systematic Lupus

Autoimmune Liver Disease

Antiphospholipid Syndrome

It is not easy to identify when there may be a breach in our intestinal lining, leading to “leaky gut” or ultimately autoimmune reactivity. However, if you are experiencing any of the symptoms mentioned above, you should not ignore the warning signs. Instead, consider seeking medical advice and testing. One screening offered by Cyrex Laboratories, the Array 2 – Intestinal Antigenic Permeability Screen, is a groundbreaking test designed to measure intestinal permeability to large molecules that inflame the immune system and identify the damaging route through the intestinal barrier.

Ongoing intestinal discomfort and digestion problems should not be ignored. One of the main things we can all do for our health is to manage our stress. Remembering to stop and take a deep breath during moments of stress can help prevent a gut reaction. Another is to be proactive with our health, which includes eating right, resting well, exercising and getting regular medical checkups. Taking initiative with your health and not ignoring signs of illness could help prevent an autoimmune condition diagnosis down the line.

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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Tips for Preparing a Healthy Valentine’s Day Meal with Family

by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Valentine’s Day is one of the biggest restaurant nights of the year – one that often involves high-calorie dinners and desserts. However, going out for dinner on Valentine’s Day isn’t always so desirable when you consider high-priced menus or having to find a sitter, which is why some just prefer to avoid the crowds and celebrate quietly at home with the family.

Registered dietitian, Susan Bowerman of Herbalife Nutrition, shares five tips to create a healthy Valentine’s Day meal at home—and even how to include your little ones in the fun:

1. Get the Kids Involved

Having your kids help in creating a family meal has a number of benefits. Through helping prepare your Valentine’s Day meal this year, they’ll have fun getting to help select their favorite ingredients and tap into their creative sides. They may even develop an appreciation for healthier foods. It’s also a great opportunity to encourage them to try new foods, ultimately helping them to appreciate healthy foods as they continue to grow. When they’re able to prepare something on their own, no matter how simple, and then serve it to family, it boosts their self-esteem.

2. Start with a Healthy Appetizer

Starting your meal with a salad is a great habit to get into, as long as the salad isn’t loaded down with fatty ingredients and heavy dressing. Use plenty of greens with an oil and vinegar dressing, served on the side. Dip your fork in the dressing, then pick up some greens with your fork. You’ll get a little taste of dressing with each bite, but you’ll use far less. Alternatively, a low-fat creamy dressing may help your kids get their veggies in, too.

 3. Swap in Some Healthy Ingredients

Here are some swaps you can try for some common ingredients that can help you lighten up your favorite recipes. Have fun experimenting, and don’t be surprised if you end up liking the healthier version even better!

If your recipe calls for ground beef, use ground turkey or chicken breast instead.
Instead of butter or margarine for baking, try replacing some of the fat with apple sauce, baby food prunes or mashed bananas.
Plan to sauté some vegetables? Instead of butter, try the broth, wine or vegetable juice.
For a heavy cream alternative for sour cream, cream cheese or cream, use reduced-fat versions or try Greek yogurt that may also provide some probiotic benefits

4. Indulge in Homemade Heart Healthy Desserts

Fruits are a preferable substitute for sugary desserts and sweet spices like cinnamon, nutmeg or clove can add sweet notes to fruits in place of sugar. As most fruits are naturally low in fat, sodium, and calories— with no cholesterol – they’re also healthy for your heart. Additionally, fruits are your source for important nutrients such as potassium, dietary fiber, vitamin C, and folate.

Here’s a fruit-based dessert to try:

Honey-Spiced Roasted Pears with Pistachio

3 ripe pears, peeled, halved and cored
Maple syrup, ½ tsp. per pear half
Cinnamon
Nutmeg
Allspice
1/3 cup chopped salted pistachios
Greek-style vanilla yogurt (optional)

Preheat oven to 400 degrees. Arrange pears, cut side down in a 2-quart rectangular baking dish.  Drizzle with maple syrup and sprinkle with spices to taste.  Roast, uncovered, 20-25 minutes, occasionally spooning any liquid in the pan over the pears.  Arrange on serving plates, drizzle pan juices over the pears, sprinkle with pistachios, and top with a dollop of yogurt.

Make it fun!

Valentine’s Day is a holiday that’s all about celebrating love. Creating something together and simply enjoying each other’s company are the more important ingredients of all.

For more tips from Susan, visit www.IAMHerbalife.com.

 

 

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Be An Advocate For Your Health in 2020 by Watching for These Key Indicators of an Unbalanced Immune System

by Dr. Chad Larson

By Dr. Chad Larson, NMD, DC, CCN, CSCS, Advisor and Consultant on Clinical Consulting Team for  Cyrex Laboratories

It’s no surprise a vast majority of Americans make health and fitness their number one New Year’s resolution year after year. By the time we survive the gluttony filled, sleep deprived holiday season, we are ready to give up food all together and hop on a treadmill. The aftermath of the holidays can be even more dangerous for those who suffer from primary immune disorders, which makes advocating for their health and well-being in 2020 even more essential.

Autoimmunity is caused by dysregulation of the immune system, affecting up to 50 million people in the United States. Our immune system is what protects us from disease and infection and also works to fight off acquired diseases or infections that have already presented themselves. Immune system dysregulation can result in recurring infections, tumors, organ disorders or malfunction, and development of autoimmune conditions.

Since symptoms of immune dysregulation and autoimmune disease (AD) frequently go unnoticed until they progress, many people go undiagnosed. Diagnosis can also be delayed because many of the symptoms can mimic those of other conditions. Following busy and indulgent times, such as the holidays, where the body goes without proper rest and nutrition, the symptoms of immune imbalance can become worse. In order to start the New Year with health and well-being as a top priority, it’s important to pay attention to your body and take action if you exhibit any immune system symptoms.

The following causes and symptoms may indicate that you are suffering from immune system dysregulation:

Genetics – Unfortunately for some of us, the apple often doesn’t fall far from the tree when it comes to health conditions. If you have a family history of autoimmune disorders, you should be aware of immune dysregulation indicators and take action if your body exhibits any.

Recurrent illnesses – We all get the common cold once in a while. But, recurring serious illnesses such as pneumonia, bronchitis, rhinosinusitis or ear and skin infections can indicate an abnormally imbalanced immune system.

Resistance to medications or treatment – If you find that routine treatment or medications don’t seem to stave off illnesses or symptoms as they should, this can also indicate a problem with your immune system. Especially if the protocols did help at one time, but no longer seem to work.

Digestive issues – Frequent nausea, bloating, irritable bowel, cramping, vomiting or diarrhea are not normal. Bloating or swelling of any sort is a sign of inflammation, which is a common symptom of immune system dysregulation.

Clinical symptoms of immune system dysregulation include:

Blood disorders – Anemia, low platelet count and other blood abnormalities can be indicative of immune imbalances, if not a number of other health concerns. Either way, further testing is warranted.

Recurrent deep abscesses of the skin or organs – While you could notice a skin abscess, repeated skin and organ abscesses would require clinical testing such as blood work, CT scans or other imaging.

Autoimmune Disorders – An estimated 25 percent of patients with one AD are at risk of developing more. So even if you already know that you are affected by one type of AD, don’t let it stop you from seeking medical advice to detect other potential condition, especially if any of the above-mentioned symptoms seem to present more radically.

The immune system is tricky. Scientists and doctors still have a lot to learn about immunodeficiency, how autoimmune disorders are acquired and how to treat them. Fortunately, there are many clinical tests that can be used to diagnose immune system dysregulation and AD. One test by Cyrex Laboratories, the GAM – Total Serum IgG/IgG/IgM test, assesses total immunoglobulin production, which can measure one’s general immunity. This can be a strong indicator for the presence of an autoimmune disease or condition.

Each New Year, we set out to make positive changes in our lives, trying not to fall back on our resolutions. Make 2020 YOUR year for proactive healthcare and well-being. If you suffer from any of these key indicators of immunodeficiency, it warrants a discussion with your health care provider.  Best wishes for a healthy New Year!

 

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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Work Your Way Up to Your New Year’s Resolutions

by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

It’s a brand-new year– let alone an entirely new decade– and the “new year, new me” mentality is in full effect for most of us!

Whether you’re starting over at the beginning of the new year or tackling the resolutions you set for yourself at the end of last year, it’s likely that – like most people – you’re prioritizing improved fitness and nutrition.

If healthy nutrition is at the top of your list, think about making small, sustainable changes rather than making drastic changes that tend to be difficult to follow after a couple of days.  When you start small, you can build upon your successes, and work your way up to larger dietary changes to eventually achieve your goals.

Registered dietitian Susan Bowerman of Herbalife Nutrition shares five ways to build healthy habits into your eating routine for the new year.

Go for Nutrient Density. Nutrient-dense foods pack a lot of nutrition relative to their calorie count and can help guide your food choices.  For instance, if you’re trying to cut down on fat, reduce your intake of simple fats such as oils, butter and fried foods, rather than cutting out healthy fats like avocados or nuts.  Similarly, it’s a good idea to cut down on added sugar, but don’t omit nutrient-dense fruits. Fruits are a source of natural sugar but they also offer fiber which helps to fill you up, as well as vitamins and minerals which can help you meet your needs for these nutrients.

Try a New Fruit or Vegetable Once a Week. If you’re not ready to tackle a whole new food item, you can start slowly with a different variety of a familiar food. All fruits and vegetables are unique in terms of the healthy phytonutrients they provide, so variety is really important to your good health. If your salad is always made with iceberg lettuce, switch to deep green romaine or baby spinach instead. Try a new variety of cabbage or apple or cook some purple cauliflower instead of the usual white.

 Start Making Healthy Food Swaps. Switching to the lower fat version of foods you eat frequently – such as salad dressings, spreads, dairy products, even desserts – can save you a lot of calories. A cup of whole milk has 150 calories and about 7 grams of fat; nonfat milk has 90 calories and no fat.

A switch from regular ground beef to ground turkey breast can cut about 10 grams of fat and 100 calories per 3-ounce serving. You’ll eat fewer calories and a lot less sugar if you buy plain yogurt and add your own fruit and sweetener instead of the pre-sweetened variety. You can also try replacing refined starches with whole grains like brown rice, whole-wheat pasta, whole wheat bread and crackers, whole-wheat couscous, quinoa, and oatmeal.

Practice Your New Habits When You Eat Out. Most  Americans eat an average of four meals a week away in restaurants and consume more calories at these meals than they do at home.  So a few small tweaks can save you a lot of calories.  Take the edge off your appetite with a piece of fruit or a handful of nuts before you go out – it will help you avoid digging into the bread or chips before your meals starts.  Watch your liquid calories from alcohol and sweetened beverages (which often come with free refills).  If you’re with a group, try ordering before everyone else does.  It can help you stick to your eating plan without getting influenced by everyone else’s choices.

 Go Full Force. Once you start seeing and feeling results from the small changes you’ve started making, you should now feel ready to dive a little deeper into your new nutrition routine. You can plan to prepare more meals with your new favorite ingredients, use healthy supplementation in areas where you may need it (such as extra protein or vitamin D) and even incorporate a more challenging fitness routine to maximize your fitness or weight-loss goals.

For more tips from Susan, visit www.IAMHerbalife.com.

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5 Resolutions Moms Should Not Make in 2020

by Kyle Colbert

If there’s one thing healthy moms need these days, it’s grace. It’s not more busyness. It’s not more pressure. And it’s certainly not perfectionism. In fact, these qualities are at the center the resolutions moms should not make in 2020. They are usually defeating, increase stress, and have a negative impact on health (1).

Don’t get me wrong.

It’s great to identify areas of our lives in which we are passionate and get better at these if we’d like. When we get a “big picture” mentality at the beginning of the year and make a plan to accomplish what’s on our hearts, that’s great.

But, it’s also important to surround each of them with grace. God is not asking us to do more or get better. He’s asking us to accept His grace.

As you make (great) resolutions this year, watch out for the pitfalls listed below. Pray and look to God for direction. Surround your list (if you have one) with grace.

5 Resolutions Moms Should Not Make in 2020
1. Create “Perfect Childhoods” for My Children

This may be a modern problem. Whether it’s due to Instagram, Facebook, and/or Pinterest, moms are putting a lot of pressure on themselves to create a sort of perfect childhood, full of magic and memories, for their children. This is one of the resolutions moms should not make.

Childhood memories can certainly be great and last a lifetime. But, most of the great ones are not of a perfect birthday party or fairyland bedroom, but of time spent together. And most, aren’t actually perfect.

Childhood is magical when a child is secure in the love his parents have for him. Then, he (or she) can grow and have the confidence to make magic.

A good resolution may be to be more present with kids by getting off of some social media, to show your spouse more kindness and love (yes, even for the sake of your kids) or to read or play games more together. It’s okay to let go of the magic and focus on the “together.”

2. Homemade Meal Every Night

I am the first to tell you that the biggest threat to health in terms of nutrition, is processed foods (2). So, homemade meals are important.

But, don’t let this resolution become too strict. No once can do it night after night.

We all need help, and we all need tricks.

Some of my favorites tricks are to set a flexible “meal pattern” each week (Mondays = burgers, Tuesdays = Mexican, Wednesdays = Asian), using a Rotisserie chicken mid-week for a night off, and making double batches.

Another great option is to make one of your daily meals a Keto Zone Shake – this can really free up time for dinner meal preparation.

3. I’ll Go to the Gym Every Day

Again, it’s wonderful to work toward being fitter and healthier. But again, the problem with this goal is being too strict about time or place that it becomes frustrating and impossible. Here are a few tips:

Aim for working out 4 days per week.
Find activities you truly enjoy.
Find a workout buddy who you enjoy spending time with.
Be flexible with the place. If getting to the gym is a barrier for you, consider at-home workouts, running or walking from home, hiking with a baby carrier, etc. There are many great apps and websites that offer at-home options.

The key is to form a workout plan that is actually workable for you, so you can make it a lifestyle that sticks.

4. Have a Perfect House

We all see the perfect homes online. These are fake.

Either these are staged rooms, or they are rooms that are clean for a photo but don’t look perfect all the time. If you have kids, you can manage the clutter and the grime with regular cleaning. But, a “perfect” house is not reasonable.

Instead, focus on a healthy, comfortable home. For many, this means a reasonable amount of cleanliness, but with the focus of nourishing the minds and bodies of their family, not magazine photos.

Clutter really does increase stress, so it’s still worthwhile to fight the clutter. But, don’t strap yourself down to perfection.

5. Never Yell, Raise My Voice, or Be Angry with My Children

Kids are some of our greatest blessings, and truly gifts from God.

And, sometimes kids are frustrating. Whether it’s asking that they get their shoes on nineteen times, or seeing a huge mess right after you’ve cleaned up, or talking back, sometimes we get angry at our children.

One of the best solutions to combat a quick temper and yelling is simply to spend time with God and stay in His Word. When you have peace in your soul, it’s much easier to keep the peace with your children. But, you’ll still get angry.

You will likely raise your voice or yell in 2020.

Plan on it. Apologize if needed and let your kids know what frustrated you, and also that you’re not perfect. And, give yourself grace, momma.

Bottom Line

Have New Year’s Resolutions? Great! Make sure they don’t require perfection. This is our list of New Year’s Resolutions moms should not make in 2020, mostly because they are born out of perfectionism and comparison. Instead, focus on healthy bodies, healthy spirits, and healthy minds, with a huge dose of grace.

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The Life-Changing Miracle of Christmas for Moms

by Kyle Colbert

I’ll admit it. For moms, Christmas can feel extremely exhausting. It can bring out frustrations, stress, sadness, and the kind of tired that moms know from adding even more to their already busy schedule. But, if you take the time this Christmas, maybe just a few moments of quiet, you can find the life-changing miracle of Christmas for moms.

Because it’s not about the schedule, the gifts, or the food. It’s not about the songs or the parties. It’s not even about the sermon at the Christmas Eve service.

It’s about the birth of Christ. Not only did this birth allow for our salvation, but it fulfilled the promises of God. And today, it can offer moms gratitude, peace, and optimism.

And it began one winter day with Christmas. A day that brought a life-changing miracle for moms. If you have a few moments, here are 3 ways you can capture this miracle, change your thoughts and emotions, and hold it in your heart for the next 364 days until it comes again.

How the Life-Changing Miracle of Christmas Offers Moms Gratitude, Peace, and Optimism
Look Back on the Year with Gratitude.

Start with gratitude. Think back to all the days between this Christmas and the last one. There were likely good and bad days, good and bad moments. But, through it all, God was with you.

And this is enough for our gratitude.

When you focus on gratitude, you will change your life. It will change your mental health, stress, cortisol, risk of depression, and even decrease metabolic syndrome and other diseases (1). What’s more, our immune systems work better and we can fight diseases with better results when we’re grateful and optimistic (2).

What a miracle!

Live in the Present with Peace

Peaceful? Would you describe your Holidays as peaceful? I hope so. But if not, do what you can to step outside of the chaos, and choose peace for yourself.

Try these 3 steps:

Start with prayer about Christmas day. Ask for peace. Ask for patience. Ask for God’s heart and eyes towards those around you, your in-laws, your kids, your parents, your spouse, friends, and strangers. Ask for a strong sense of the miracle of Christmas as you let the rest fade away.
If possible, simplify and slow down. Cut your to-do list in half for the next 2 days. Simply don’t over do it. Err on the side of slow and simple.
Let go of expectations. Your Christmas will not likely look like a Hallmark movie. Spoiler: No one’s actually does. Christ’s certainly didn’t. It looked more like a cold barn. Set your mind and heart towards joy, peace, and gratitude this year.

Looks to the New Year with Optimism

You started with gratitude for the past, and peace for the present.

What do Christmas and the birth of Christ offer as a life-changing miracle for moms for the future? Optimism. Joy. Hope.

Did you know that God’s plan entails optimism for us? He even provides it as a dose of health, when we choose it. In fact, recent research has shown that those with higher optimism have a longer life (both men and women). What’s more, it’s associated with exceptional longevity, or living more than 85 years.

And during that longer life? Optimistic people are typically healthier, and happier, and experience less depression. And if you feel that you simply weren’t born to be optimistic, research as found that it is 25% dependent on genetics (3), and 75% on attitude.

Bottom Line

The birth of Christ and salvation promised is best life-changing miracle of Christmas for moms.

But beyond this, God provides, even more, to help us in the day-in-day-out of our lives. This Christmas, take a few moments to meditate on the gratitude, peace, and optimism God offers from one Christmas to the next. His Son came to bring us life.e of your emotions and health as you close out the year. God’s given you this gift.

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The article The Life-Changing Miracle of Christmas for Moms by Kyle Colbert appeared first on Healthy Moms Magazine.

10 Unique Last-Minute Gifts for Healthy Moms

by Kyle Colbert

Looking for a unique, thoughtful gift for a healthy mom friend or loved one? One that you can still buy in time for Christmas? We’ve got you covered with a list of our top 10 unique last-minute gifts for healthy moms.

Some are subscriptions and others can easily be found locally. Some gifts are for beautiful (and practical) workout gear. But no matter what you give or receive, the power of being a supportive healthy mom friend is always the best.

10 Best Gifts for Healthy Moms
1. Herb Garden Kit

We all know fresh herbs are good for us and taste delicious. But, did you know that they are bonified superfoods that fight disease? It’s true!

Basil, for example, has many whole-body health-benefiting attributes. Basil:

Basil has many healthful properties that improve skin appearance and health. And what’s more, it and other herbs can directly affect skin health. It:

Fights free radicals. Basil contains flavonoids, and they get busy in the body fighting harmful free radicals and oxidative stress. Oxidative stress and inflammation both contribute to the aging of skin, cholesterol plaques, and disease.
Supports healthy blood flow:  Basil also contains vitamin A and magnesium. Magnesium specifically improves blood flow by prompting muscles and blood vessels to relax. Every inch of your body benefits from good blood flow, from all organs to heart to brain to skin.

You can make a kit yourself with a beautiful pot, soil, plant food, and herb seeds. Or, buy a kit like one from Burpee.

2. Keto Zone Diet Book and Keto Zone Cookbook

If you have a friend who is ready for a great lifestyle change for overall health, weight loss, mental health, or all-day energy, consider buying her the Keto Zone Diet Book. If she’s already interested in Keto, she’ll find this book to be a lifesaver as she learns about the lifestyle and how to get started, without all the misinformation that often swarms the internet.

In fact, Keto Zone is a diet proven to promote healthy, efficient weight loss without hunger, targeting the mid-section (this area of fat is most detrimental to health) (1, 2), and provides amazing mental focus and energy.

And what’s more, the Keto Zone Cookbook will make it easy for her to find quick, healthy recipes she’ll love!

3. Cute Cold Weather Headband

Have a friend who likes to run? But also, doesn’t need frost-bitten ears? Of course, you do!

These days, there are many cute choices for running headbands. Take a look at the ones from Athletica, Patagonia, or your favorite online retailer.

Or, if you’re a seasoned knitter, you can likely knit one in an evening that will be cherished for years!

4. Massage Balls

Any mom who’s working out deals with sore muscles on occasion. While a gift certificate to a masseuse would be amazing, it may be out of your friend-gift-budget.

And anyway, busy moms may not always have time for appointments.

Try massage balls instead! You can find smooth ones, spiky ones, or a kit. They are amazing for at-home trigger point therapy (to loosen stubborn cramps and tight muscles), and feel great!

Take a look online or visit your favorite running store for options.

5. Amazon or iTunes Gift Card with Your Favorite Christian Pump-Up Songs for Inspiration

Did you know that music can actually improve workout results? It’s been studied, and the outcomes are favorable for both performance and enjoyment (3)! Whether it’s a home workout, one in a gym, a run, or hike, music makes it better.

And, when you combine great beats with inspirational Christian lyrics, you can truly transform a workout into a life-giving self-care session!

An easy quick gift is an online music gift-card. An incredibly thoughtful one comes with a curated list of amazing Christian pump-up songs!

6. Essential Oil Blends to Fight Cold Viruses, Improve Sleep or provide Muscle Pain Relief

If you’re not familiar with essential oils, they are amazing plant compounds that have a molecular size perfect to penetrate the skin. They can be safely absorbed by the body via skin or respiration.

And, most smell incredible.

Since there are safety concerns with applying undiluted oils, the easiest option is to buy blends that already include a “carrier” oil such as jojoba, coconut oil, or olive oil (you can find recipes online).

Great options include lavender blends for sleep and reduced anxiety. Lavender has been well-studied and has been shown in research to be an effective anti-anxiety option (4).

Commercial anti-flu and cold blends with frankincense, cloves, and more.

Or, if she’s an athlete who would love sore-muscle relief, look for blends with peppermint or other oils created for muscle massage.

7. Tea Sampler Kit

Teas are great health-promoting drinks, and especially during cold-weather months, they make great gifts.

You can find tea samplers at your favorite health food store, grocer, or online. Or, you can put together a kit with your favorite loose-leaf tea, a tea strainer, and a beautiful mug.

Both green and black teas are known to:

Improve metabolism and weight loss
Reduce stress and cortisol
Promote brain and eye health
Improve cholesterol levels, blood pressure, and heart health

This makes tea one of the best gifts for healthy moms!

8. Keto Zone Shakes

Looking for gifts for healthy moms who are also busy moms?

Keto Zone Shakes are a great option. You can give this shake mix and rest assured that it contains ingredients that promote health, healthy weight loss, mental clarity, and energy, without any junk chemical ingredients founds in many shakes.

What’s more, Keto Zone shakes are delicious and come in Cookies and Cream, Vanilla, and Chocolate flavors.

9. DIY Body Scrub

Homemade self-care products are one of the most thoughtful gifts for healthy moms you can give. There are many recipes online that use every day and readily available ingredients such as salt, sugar, and oils. You can also find ones that add calming essential oils.

What’s more, it truly shows that you wish your friend time they can spend relaxing, even if just 15-20 minutes in a bath.

10. Yoga App Subscription

Did you know that yoga can truly change a healthy moms body and mind? It can. And best of all, it doesn’t have to require the time commitment (and child care) of a class.

There are now great yoga apps you can utilize in your own home, with classes that take as little as 5 minutes.

In 5 minutes, you can improve flexibility, have a quiet time of reflection, and feel lean and strong.

At-home yoga is a life-saver for many healthy moms.

Bottom Line

It’s not too late! You can still give unique last-minute gifts for healthy moms! Whether a friend, family member or idea for yourself, these gifts for healthy moms will show your support and love year-round. And, that’s the best gift of all!

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The article 10 Unique Last-Minute Gifts for Healthy Moms by Kyle Colbert appeared first on Healthy Moms Magazine.