Health and Wellness – More Than Just the Physical

Health and Wellness – More Than Just the Physical

When we think about health and wellness, we usually think of physical well-being. For some of us, it means dropping those excess pounds and eating more fruits and vegetables. For others, it could mean finally taking the step to quit smoking or drinking. There are other aspects of wellness that are just as profound and important as diet and exercise.
We need more than nourishment and movement. To achieve ultimate health we must have emotional, physical, financial, and environmental wellness. We can’t be completely healthy when one or more of these aspects are off kilter. Of course, it can seem overwhelming to keep all of these things in alignment at one time. However, if we just take small steps we can slowly ascend into a healthier and happier lifestyle.

We all know what we need to do for physical fitness. We need to exercise, eat a healthier diet and stay away from processed, fatty, and sugary foods. For some people, it can be too much of a shock to attempt to change overnight. Instead, try making one change a week. Replace your soda with water one week. Next week add a salad or a piece of fruit to every meal. The following week walk outside or on a treadmill for half an hour. Buy an exercise DVD and use it on a daily basis. The next week resolve to quit buying fast food. Research the various options available for quitting smoking. Set a date for quitting and find a support system. Slowly but surely you can make the shift. As you notice how much better you feel, that you’re finally losing weight and have more energy you will be even more motivated. Instead of overwhelming it will seem as if a new world is opening up for you.

Emotional fitness is more difficult but not impossible. Again it’s probably one of the most difficult things for humans to achieve, in essence, because “we’re only human.” We all have issues and personal relationships that need work. Although we all experience similar emotions and scenarios we are all different in how we react and process them. Realizing that you want to improve your mental health is the first step towards doing this. Stress is one of the biggest emotional drains on so many people in this country. Exercise and eating well work to help manage stress. Many people feel that they have too much to do, too many people to take care of and no time to care for themselves. It is important to realize that it’s just as vital to care for yourself as others. You matter just as much as anyone else. Once you realize that you can sort out what it is you need. Do you need a period to yourself once a day? Perhaps you hate your job, and every morning it is sheer torture to drag yourself to it. Resolve to change that. Ask for help. Write down your goals and look at them every day. Change them according to what you’ve accomplished and how your perspective has changed. It will help you stay aware that you are accomplishing things, even if it’s not as quickly as you wanted. Take time for yourself to recharge and ruminate about your inner self. Nobody else can do that for you.

Financial fitness is another important aspect of our total well-being. If our finances are jumbled, in debt, or painfully stretched from month to month, then we become stressed out and unfocused. All we can think about is how to pull ourselves out of the pit. The numerous “re-fi” and credit card offers are not helping matters either. Desperate people find themselves plunging deeper and deeper into debt and despair. There are ways out. Again take things one step at a time. First, you have to step back and take a hard look at your finances, what you spend and what is coming in. You might need some professional help to do this. There are numerous qualified people out there who can help. Just make sure you do some research and choose a certified professional with a good reputation. After you have assessed all of your income and spendings take a good look at your lifestyle. Are you living way beyond your means? Do you buy clothes and other things because you need them or because you want them? That is the question to ask yourself from now on. Want, or need? Do you really need the riding lawn mower for your tiny yard? Do you need that pair of shoes when you have ten others in the same color? Do your children need to wear name brand clothes when they grow out of them in a matter of months? Does your small family live in a home built for 8? These are the kinds of questions you have to answer if you want to pull yourself out of debt. You will find more satisfaction from paying off bills, saving some money every month, and easing your financial stress than you will from buying a thing you will probably throw in the closet and forget about.

Environmental wellness is the final piece of total health. We’re working on better health habits, stress reduction, paying off bills, but we’re spraying our homes with chemicals to make them “clean.” Did you know that many common household cleaners and detergents have deadly chemicals in them, such as chlorine, chloroform, phosphates and other poisonous and environmentally unsound ingredients? We spray these things in our home to kill bacteria and other organisms and keep our families healthy and clean. We are exposing ourselves to harmful toxins that can build up over time in our bodies and the environment. Green cleaners and detergents are just as effective at cleaning and destroying bacteria without the poisons. They are not any more expensive and are usually sold in concentrated form so you can save plastic too. Every time you run out of one of your chemical cleaners replace it with a green product. Pretty soon you will have a chemical free home this is still clean and healthy. It’s a small step towards environmental health that will have a large impact in the long run. Resolve to make a change each week to be a “greener” person. Each time a light bulb burns out to replace it with an energy-efficient one. If you drive your children to school, turn off your car in the waiting line instead of idling. Take shorter showers. Encourage your children to research online and have them pick a change to make. They don’t have to be big dramatic gestures, like buying a hybrid car, to help. Every little bit counts and you, your family, and the environment will enjoy better health in the long run.

Life can seem overwhelming at times, and we can all despair that there is nothing we can do. There are many small steps we can each make to help ourselves and each other. It’s my “tortoise and the hare” philosophy. The rabbit may be the first through the finish line, but the tortoise makes it there too by placing one foot in front of the other. He probably enjoys the view more than the rabbit did. So be kind to yourself and others, value your worth, and keep moving forward.

A Good Wellness Plan

A Good Wellness Plan

In this article, i’m going to explain the things you need to do to have a good wellness plan, and I’m also going to compare my wellness plan with a wellness plan that you need to stay healthy. You should choose and eat nutritious foods, exercise daily, get plenty of sleep, learn to avoid and handle stress, and avoid harmful substances.
A good wellness plan should include foods from all of the food groups in the food pyramid including fruits, vegetables, meats, dairy items, and bread. I met the standards in the dairy, meat, and vegetable groups. In the fruit group, I should eat more fruit than I usually do if I want to get my daily amount recommended. I need to eat a lot more carbohydrates like pasta, rice, and bread because they are the body’s primary source of energy. It’s also important that you drink 6-8 glasses of water a day depending on your weight because it replaces the water that you lose every day in your body.

I’m Considered moderately active because I walk a lot and I think I should exercise more so I don’t become obese by sitting, lying down, and eating. A few years ago my desirable body weight for my height of 5’5″ was 136 pounds and was a medium frame size but my weight was only 115 pounds. There are two types of exercises aerobic and stretching. Aerobic exercises help the body use and take in more oxygen than it normally does, and stretching exercises make you more flexible.

I only get about 6 hours of sleep every night, and it is very important that teens get more sleep than adults because of growth and changes occurring in teen bodies. Memories start deep in an area of the brain called the hippocampus and are pushed outward to the neocortex to be consolidated. Old people tend not to remember as much as younger people because they have a harder time falling into a deep sleep. You can tell if you are getting enough sleep depending on how you feel the next morning.

Stress, everyone has it, but people handle it in different ways. Some causes of stress are kids hear their parents worrying about their jobs, they may be responsible for younger siblings, pressure to excel in sports, and pressure to do well in school. Symptoms of stress are plummeting grades, deteriorating personal hygiene, dramatic changes, and abusive behavior. I handle stress by not waiting until the last minute to do things. Other ways you can handle stress are relaxing, talking to someone, working out, having fun with your friends, managing your time, and being positive with people.

You should avoid harmful substances like drugs and alcohol. This includes taking too many Tylenol, you should only take the amount that the bottle says to take and not anymore because you can get sick. Smoking has been linked to cancer, heart disease, and lung disease, so you want to avoid smoking as much as possible. Drinking is a major cause of auto accidents and even if you do drink do so in moderation. Drugs are another very harmful substance because they interfere with both work and school. The only drugs I take are aspirin and Tylenol, and I take only what the bottle says to take. In conclusion, I have said how to choose and eat nutritious foods, you should exercise daily, get plenty of sleep, learn to avoid and handle stress, and to avoid harmful substances. If you follow the things that I use to maintain a good wellness plan, then you should have a healthy wellness plan.

Discovering the Health Benefits of Lemon Balm

Discovering the Health Benefits of Lemon Balm

Lemon balm is a plant that belongs to the mint family. The balm, which is extracted from the leaves, has been used for thousands of years as an additive to food and drinks. While it was used

As a delicious ingredient for recipes, it also was used to treat many health ailments. Today, lemon balm still is a popular alternative medicine that is used for its healing properties. After studying for over ten years of various herbal remedies, I find that it is no surprise that lemon balm can replace many traditional medications in the medicine cabinet.

Health Benefits

Lemon balm has natural calming and relaxing properties. It is very beneficial for people who suffer from anxiety, stress, and insomnia. Since this herb is safe to use on children, lemon balm is effective for those who suffer from hyperactivity. Therefore, children who have been diagnosed as having Attention Deficit Hyperactivity Disorder (ADHD) will benefit from using lemon balm.

Lemon balm helps your digestive system when you eat a spicy meal or over indulge at the all you can eat buffet. Lemon balm helps relieve the symptoms of indigestion such as heartburn, gas, bloating, and nausea.

If you are suffering from the stomach flu, drinking a tea that contains lemon balms helps relieve you of vomiting. If you include lemon balm in your daily diet, the antiviral properties of this herb may protect from catching the stomach flu and other viral infections.

Lemon balm contains healing properties. A cream containing this herb can be applied to the skin to treat conditions such as acne, eczema, and psoriasis. Because it has antibacterial properties, lemon balm can be used to treat cold sores, bee stings, mosquito bites, cuts, and scrapes.

Lemon balm can be used as an insect repellent. If you grow lemon balm in your backyard, take a few leaves and rub them over the exposed skin. This will keep the mosquitoes and other insects at bay.

Lemon balm is a natural pain reliever. It is effective against backaches, toothaches, headaches and sore throats.

Where to Get Lemon Balm.

It is very easy to grow lemon balm since it can grow in any soil. By having lemon balm in your backyard, you will be able to make your healing oils, creams, and salves. However, if you do not have the time to make your products, you can purchase products that contain lemon balm at your local health food store. It can be purchased as:

Teas Leaves Creams Essential Oils Extracts


Before using lemon balm, it is important to talk to your doctor. Even though it is safe to take it can interact with any other medications and vitamins you are taking. If you are planning on using the lemon balm to treat your children, talk to your child’s pediatrician for advice.

If you are planning to gather lemon balm from the wild, it is best to talk to a qualified herbalist since poisonous plants can easily be confused for lemon balm.

Never consume essential oils. They are only meant to be used externally. Taking them internally can be dangerous.

Health Benefits of Greek Yogurt

Health Benefits of Greek Yogurt

Greek yogurt has the taste of yogurt and the creamy texture and consistency of cream or cream cheese. Greek yogurt is made from fermenting cow’s or goat’s milk and then straining water to give the thick, creamy consistency. Other ways of preparing it are boiling milk for a little longer time to reduce its water percentage or adding cream to the milk to increase the density. But if you are conscious of your waist line then Greek yogurt prepared from regular curd made from double toned milk will give you almost the same flavor and texture.

Lately, greek yogurt is finding its popularity amongst people due to its nutrition and taste. It is used in various dishes and can be substituted for mayonnaise, sour cream in the recipes to make it healthy without compromising on the taste. You can prepare Greek yogurt at home by leaving the normal yogurt in a muslin cloth for an hour and letting the water content drain out.

For all those healthy conscious enthusiasts we have put together a few easy ways of adding Greek yogurt to your diet. These options not only are delicious but are packed with nutrition catering to your daily nutrition requirement.

Greek Yogurt Dip: Add fresh finely chopped peppermint or coriander, onion and some spices like salt and pepper to the yogurt to create a tasty dip for your finger foods. This can be served with vegetable sticks or roasted potato chips. This small serving of dip has a minimum of 70 calories in it.

Quick snack: You can eat a bowl of greek yogurt with a pinch of salt as a quick, filling snack. Or even add steamed corn to a bowl of yogurt with salt and pepper. Taste of corn and sour taste of yogurt give it a tangy taste. It provides the body with fiber, carbohydrates, protein and essential micronutrients. Corn can also be substituted with fruits like strawberry, mangoes, apples, peaches, bananas, etc. This healthy snack would be around 240-270 calories

Salad Dressing: Another healthy salad dressing option that just needs salt and pepper. This can be added to chopped carrots, bell peppers, cucumber, onions, tomatoes, rocket leaves, lettuce and even cabbage leaves. It gives the perfect creamy flavor and texture to the salad without taking away the health benefits unlike most of the packaged salad dressings available. 75 gms of salad with greek yogurt dressing will contain approximately 210 calories.

Substitute for Milk: If you don’t like milk or are lactose intolerant and looking for a change in taste then you can enjoy Greek yogurt with breakfast cereals. Simply substitute milk with greek yogurt and add it to your bowl of muesli . The fiber of the cereal with its micro nutrients add along with the nutrition of Greek yogurt for better health. A small serving will have approximately 215 calories. If you wish to add fruits, then you can add another 50 calories to the original calorie count.

Sandwich spread: Instead of using cream cheese or mayonnaise or other packaged sandwich spread Greek yogurt can be used to increase the nutritional value of the sandwich. The combination provides all the nutrition like carbs, fiber, protein and vitamins and minerals adding not much of calories.

Eating a serving of Greek yogurt is only 90 calories approx and contains more of protein and lesser carbohydrates which keep you fuller for a longer time. Greek yogurt is a good source of calcium, thiamine, riboflavin, vitamin B12, and phosphorus. It contains no fat and adds no cholesterol to the body.

It has similar health benefits as the regular yogurt. It is beneficial for people who are lactose resistant and promotes intestinal health. It helps build healthy bones, teeth and keeps muscles building. If you are on a weight loss diet, you can include it in your diet as it is low in carbs & calories. It contains lesser sodium than the regular yogurt. It also contains anti-cancer properties and enhances the better immune system.

Sports Fitness

Sports Fitness

People think about the various sports activities when they come across the term like sports fitness. They think of playing outdoor games for maintaining a fit body. It is not just playing games outdoor; it is a ground for recreation with a fitness program.

Sports fitness is understood as sports, as it possesses much of the physical involvement. Trainers also consider sports as the best way to attain fitness. It is used presently as a way to keep one fit and healthy. Sports mainly comprises of playing for recreation, for entertainment and for keeping the body active. It also serves the purpose of staying fit and healthy.

Sports fitness needs some points to be kept in mind. Some point like what to do and what not to do. Sometimes, some aspects are misunderstood by people. The following points are some of them which we have to remember.

Drink a lot of water. Let it be any organism, it can survive without food for a few days or more, but it cannot withstand the scarcity of water. Water is one of the essential requirements of the body, which needs to be fulfilled every time.

Ionic balance is to be maintained inside the body while exercising. Many of the electrolytes are wasted, while playing. Their regulation is very much important. Otherwise, it may lead to the serious disease condition. Electrolytes can be restored by intake of vegetables and fruits which contain them.

Calcium content of the body is to be monitored. The calcium is utilized in the muscle activities. The deficiency of calcium or hypocalcemia can lead to fractured bones or diseases like osteoporosis. Calcium can be maintained by the eating of calcium-rich food, such as banana and other dairy products.

Energy requirement is the basic aspect which is to be satisfied. It may be achieved by the sports drinks available. Normally, the energy necessity cannot be satisfied by intake of any food at once. It can be done only by such drinks.

Warm up exercises are to be performed before moving on to severe ones. The body is to be prepared for the exercises. It may be a short duration or time consuming, as per the player’s individual need.

Sport is the best way to satisfy both the aspects, one of fitness and the other of recreation, entertainment and engaging with friends. The choice of the sport should be wise enough to satisfy both aspects.

Title: Why you should keep a food journal

Title: Why you should keep a food journal

The importance of having a good food journal cannot be overemphasized in this age. An era where virtually every spot is crowded with one kind of bar or eateries beside you, calling for your unquenchable craving for food to appease your body. In this article, we intend to help our readers to not only know but also understand the reasons why they should have a good and well-documented nourishment plan. Follow this modernize method of knowing some calories that you consume each day and keep your body in check always.

When we talk about food journal, the first thought that caught across the mind of many is “weight loss.” It has been proven that this process enables one even to double their weight lose a goal, but there is more to this benefit. Following a well-structured food, journal brings about accountability.  I know you may be thinking, “How does accountability relate to food plan?” Need not worry because your answer is below. Imagine working in an office where you have delegated a task with the time frame, and you kept to it; it shows you are accountability, trusted and instills a sense of confidence in you. It’s the same when following a food journal. You become a responsibility to your body and now you can now how your money is spent on food. You can now know what you eats that brings about the disorder to your body and learn how to avoid it.
Additionally, having a well-organized food journal and being followed judiciously will lead to a well-balanced diet for you. We all know the relevance of a good diet to the body system. How it enables the body system to function properly thereby in full agreement with parts of the body in carrying out their duties. Remember that a well-balanced diet helps your immune system to fight against invasion from microorganisms such as fungi, bacteria, and parasites.
Finally, the benefits of keeping a food journal are too numerous to mention.You can use it also while you are on any type of diet, like . Even as we know that it contributes to keeping you active emotionally- emotionally to perform your work or carry out activities that you long to do. Coupled with the current economic downturn or depression, you may have just discovered the best way to cut short your budget and live above this economic disease that is eating all across the world.

Best Superfoods for Diet

Best Superfoods for Diet

You may have already heard that superfoods bring a lot of benefits. For example, prevent chronic diseases, keep your mind sharp, build bones and improve your eyesight. But, did you know that they also help you get and stay slim? Well, they do. Here are some of the best superfoods for diet.
Oats are rich in fiber. A serving of oats can help you feel full throughout the day. A half cup pack of oats contain 4.6 grams of resistant starch. Resistant starch is a healthy carb which boosts metabolism as well as burns fat.


Black beans
A cup of black beans has a whopping 15 grams of satisfying protein. The good news is, it doesn’t contain any of the saturated fat found in other protein sources, such as red meat.
There is no reason to be afraid of eating fats. Yes, so long as they are the right fats. Avocado contains oleic acid, a compound of healthy monounsaturated fats. This compound may trigger your body to quiet hunger. Eat a quarter or a half of an avocado and watch your fat melt away. Also, this creamy fruit contains protein and fiber as well.
Lean sources of protein will help you feel full without adding fat. About a half of women ages 18 to 50 don’t know if they get enough of this vital nutrient.
So, increase your intake with salmon. Compared to the red meat, it is a leaner choice. Not only that but salmon are also rich with monounsaturated fat too. According to a 2001 study, dieters who eat monounsaturated fat-rich diet lost 9 pounds on average. On the other hand, the low-fat dieters gained 6 pounds on average.
That’s right. Blueberries. While being well-known for their anti-aging effects, they are also a powerful weight loss friendly food. A one cup serving contains only 80 calories while helping you feel full with 4 grams of fiber.
Brown rice
This superfood is a fiber-packed and heartier alternative to its not-so-super white counterparts. A half cup serving of brown rice contains 1.7 grams of resistant starch. Not only that, but it is also a low energy density food. Which means it is heavy and filling yet has low calories.
One study has shown that women who ate a higher energy density diet gained about three times as much as weight over six years, compared to women who eat a low energy density diet.

Easy Tips for Easy and Healthy Diet

Easy Tips for Easy and Healthy Diet

Let’s face it and be honest with yourself; dieting isn’t something fun or easy to do. In fact, in most cases, dieting can be gruesome, difficult, and challenging. You may have to struggle with the constant hunger from restricting your food. Not to mention that you have to deal with the strenuous and excessive workout.

Would you believe me if I tell you that dieting can be fun and enjoyable? Not only fun, but it can also be healthy and deliver real results. If you know the easy tips for a healthy diet, you can slim down without having to deal with the stressful management. These things are pretty basic and easy, but you need to be determined and disciplined.

Skipping Meal is a No-No

Most people think that skipping a meal time can help them lose weight. In reality, it will only make you fall deeper into the overweight trap. You see, when you skip a meal time, you only make yourself hungrier. When you are hungrier, it would be very easy to overeat. After all, your body needs fuel constantly and not getting it from your consumption can make you go weak.

Trust me if I say that skipping meal won’t make your weight drop. It will only create a weight gain. Not to mention that the effect won’t be good for your overall health.

Have More Meals

No, you don’t hear it wrong. Having more meals in smaller portion can help you lose weight. You see, your metabolism needs to have a constant supply, so it remains active. If you eat three big meals a day, it isn’t very efficient for your metabolism as well as your body. That’s why it is more advisable that you eat five to six times a day (but in a smaller portion) so you can provide the needed fuel for the metabolism. When your metabolism is up and running, it can burn more calories efficiently which leads to weight loss.If you are already having frequent and small meals, also it would be a good idea to try , because it would be easier to stick to the meal plan.

Drink More Water

People today aren’t exactly fans of plain water; they prefer soda or sweetened beverages. If you want to lose weight while improving your health, it would be better to drink more water. Remember that your body needs at least eight glasses of water a day so your systems can work perfectly. Water is good to keep yourself hydrated. Sweetened drinks and soda have too much sugar and calories, and they will only add up your weight.

How to Maintain Weight Loss Without Exercise

How to Maintain Weight Loss Without Exercise

Our ancestors were always active: if they weren’t hunting or gathering, they were fighting or making love. A lot of their time was spent slowly moving around with occasional periods of sprinting. Life back then sure was dangerous and often short, but they were all in good shape.

However, the way we live our lives today has changed. Many of us spend a good part of our workdays sitting down, and that’s before we deal with all other responsibilities like shopping and taking care of our loved ones. When we finally get a little time for ourselves, we’re often too tired to do any serious exercise even if we’ve slowly been gaining weight for a while.

The good news is that, when it comes to maintaining our weight or even losing it, the way we eat is a lot more important than exercise. Here are a few tips to help you keep your current weight:

– Avoid simple carbohydrates like bread, potato, and pasta. These may be tasty, but will spike your blood sugar and make you crave food again in a few hours, making you eat even more calories. Instead, eat more fruit, berries, and nuts. These are all delicious and provide a great alternative.

– Have some fat with your food. While high in calories, adding a bit of butter to your meals will make you feel seated for a longer time, so you won’t feel the need to eat again so soon. Try it for yourself!

– Make sure you get enough sleep. Hunger can sometimes be increased by a lack of sleep, so be sure to get plenty.

– Drink enough liquid. Another reason for sudden hunger pangs can be dehydration. Water is the best, but various types of tea and other low sugar drinks are great too.

-If you are gaining weight try some kind of high effective diet, like .

Following these tips alone will help you maintain your weight a great deal, but it’s always good to take an occasional walk in nature. Our ancestors were on to something!

Benefits of no carb diet

Benefits of no carb diet

Obesity is a severe health issue that invites a lot of disorders to the human body. To reduce the exceeded weight people undergo various food options, in this session, we are going to discuss no carb diet and how it benefits in weight loss. Stick with this article till the end and gain fantastic information.
No carb food is means zero carbohydrate intake, and you are in need to take an alternative source of energy in your diet. A bulk intake in no carb diet is cheese, fish, egg, and meat. Total intake of carbohydrates in no carb diet is up to 50 grams of carbohydrates and should not exceed.

Prepare for no seafood:
Without proper preparation, nothing can be done perfectly. Make a list of foods that are allowed and not allowed. No need to scare about diet, don’t think that it won’t be delicious. There are plenty of delicious food items that are delicious in your diet. Just Focused on how many carb calories permitted to eat every day in your diet schedule. If you are unable to get right calories then can’t be active. Small carb diet plan is a popular diet plan and helps to lose weight certainly.
Benefits of no carb diet:
Scientifically proved that diet benefits you, but prior entering the diet, you are in need to consult a doctor.

Supports in weight loss:
Results and research proved that no carb food possibly lose exceeded weight. The exact amount of weight reduction varies from one individual to another. In no crab diet plan, you eliminate sugars and carbs from your diet.

Proper maintains of blood pressure and sugar level:
Blood pressure is the primary cause of stroke and heart diseases. To minimize the risk of blood pressure level keeps a healthy diet as a small crab diet plan, as it helps in the reducing blood pressure especially for obese peoples.
Low-carbohydrate diets also contribute to reducing the level of glucose and glycated hemoglobin. Any diabetic patients follow this  diet then they enjoy dual benefits like weight loss and reducing blood sugar level.

Reduce insulin resistance:
Patient with metabolic syndrome highly suffer from insulin resistance, and it is associated with cardiovascular diseases. Minimize your carb intake helps in lower the insulin resistance.
A no carb diet meal plan saves your life and promotes your health. Sugary foods, pasta, and bread are high in carbohydrates.
The basics of  meal plan:
Food to eat: meat, fish egg, fruits, nuts, vegetables, seeds, fats, healthy oils and non-gluten grains.
Food not to eat: sugar, wheat, low-fat products, seed oils, Trans fats and highly processed foods.
Final words:
Proper weight management is the essential factor in determining the quality and length of healthy life. While researching the many weight loss diet research proven diet is low carb diet and had a successful path. Out of plenty, no crab food chooses the best which perfectly suits to your health. Adapting to healthy eating habit with no carbohydrates leads a long lasting healthy life.