Author: adminlife

You Don’t Need Food Supplements to Stay Healthy

Are you taking food supplements? Why?

If you answer “To stay healthy,” then you are off the mark.

I take Kirkland’s Mature Multi because my daughter insists that I should (and pays for it, too). Otherwise, I would go with Dr. Donald McCormick, Ph.D. and Emory University professor emeritus of biochemistry who said, “A lot of money is wasted in providing unnecessary supplements to millions of people who don’t need them.”

This is after Emory University’s study showing that practically half of people 65 and above are taking supplements aside from the daily nutrition they get from the food they eat.

If you are one of them, it is about time you re-think your strategy of staying healthy. You can still achieve your goal supplement free through these.

1. Eat healthily:

Your body goes through drastic changes as you age. One of these is the slowing down of your metabolism. It means your body could no longer digest food as fast as it used to.

To remedy this situation, you must eat more easily digestible foods so they can be transformed into useful energy your body needs.

Doing otherwise will result in the pile up of undigested food which will lodge somewhere, i.e., face, arms, legs waist, as ugly fats.

To eat healthily, consult your doctor or nutritionist on what should go you’re your diet.

o Fruits:

They are heavy in sugars as well as vitamins and nutrients.

Citrus fruits like grapefruit, oranges, and limes are high in Vitamin C, while dark fruits like berries, pomegranates, and cherries are high in anti-oxidants.

Bananas, plums, and prunes are high in potassium for strength and proper cell functioning.

They also slow down aging by eliminating toxins from your body.

o Vegetables:

Leafy green vegetables like kale, spinach, and arugula are rich in vitamin B (folic) acid, which is good against anemia and deterioration of nerve functions.

And they are delicious, too.

o Dairy:

Dairy, such as milk, cheese, and yogurt, is full of calcium, which is necessary for building and maintaining strong bones, preventing bone embrittlement.

You can use nut milk if you are lactose intolerant. They are also calcium-rich.

Avoid unpasteurized dairy because they might contain harmful microbes such as the ecoli bacteria.

o Grains and Beans:

Grains and beans are high in fibers which are very important especially if you have digestive system problems.

They help prevent irregular bowel movements that could develop into unhealthy complications, like colon cancer.

2. Drink lots of water:

Old age also decreases your body’s water-carrying capacity making you prone to dehydration – one of the major causes of emergency admittance among seniors. It is associated with high mortality rates among the age group.

Avoid dehydration by drinking at least eight, 8-oz glasses of water daily (about 3 liters) a day.

Soda, coffee, or tea is no substitute for water as they can affect your body one way of the other. Even herbal tea cannot substitute water.

Should you feel like taking fruit juice, make your own, not any of those you get from the grocery which is full of sugar and other preservatives.

3. Exercise:

According to WebMD, only one in four seniors, aged between 65 and 74 exercise regularly for a variety of reasons like they are too old, or out of shape, or just plain lazy to stretch their muscles.

Exercise is always good regardless of age. It is a necessity as you age.

It makes you feel stronger, happier and more enthusiastic about life. It also prevents loss of bone density, improves balance and coordination, boosts your memory, and minimizes the occurrence of chronic conditions, like asthma.

Pick a less vigorous exercise routine to avoid over-exertion. For example, 30 min/per day of brisk walking, biking or tai-chi is good enough to flex your muscles and joints and strengthen your cardiovascular system.

4. Get enough sleep:

There is no standard number of hours per night, but six to seven hours of uninterrupted sleep at night will be good for you.

It is enough to give your body and mind that much-needed rest; it rejuvenates you and primes you up for next day’s activities.

Take mid-day naps as well. They have been proven beneficial for seniors like you.

5. Find a balance between mind, body, and soul:

We are all made up of body, mind, and soul. They are inseparable. They go where you go, and do what you do. And you must give each their fair share of attention and care.

You can do that by eating healthy, living healthy and thinking healthy.

You cannot favor one over the other without offsetting your inner balance. Without balance, you will suffer from any of the physical and mental changes that come with aging.

According to Leanne Beattie, 15 to 50% of seniors are suffering either from poor nutrition or malnutrition, while others are having sedentary lifestyles.

Together they contribute to the health and wellness problems among people 65 and above and consume third of their monthly budgets.

It doesn’t have to be that way. As a retiree, you are supposed to be enjoying life not spending your time with your doctors and your money on expensive drugs for your medical conditions.

By changing your lifestyle and a few minutes a day of working up a sweat, you can live a healthy and happy life supplement free.

Source by Joseph Dabon

How to Treat Seborrheic Dermatitis Naturally

Seborrheic dermatitis, which normally appears as flaking of the skin, is also known as dandruff. Although this problem usually appears on the scalp it can also appear anywhere on the body. Seborrheic dermatitis can be unpleasant and uncomfortable, and is usually very unattractive. It can disappear spontaneously and suddenly reappear for no reason, which can be very disappointing and humiliating.

Especially for women this chronic skin condition can be painful because although this is not a life-threatening disease, it can drastically alter a woman’s appearance by limiting hairstyles and make-up choices as well as cause stress-related acne.

As choosing various topical lotions and creams along with choosing a topical steroid that your medical provider prescribes, we are going to examine natural choices that work better over the long term as well as have no side effects. They are as follows:

5.) Probiotics. Probiotics contain friendly bacteria which are essential for good gut health. Things like antibiotics, exposure to pollution, poor nutrition, and stress are all factors which can reduce the level of these beneficial bacteria in the intestines. Even though the role of probiotics in preventing allergies remains unclear, studies have shown that they can protect against most forms of dermatitis.

4.) Herbal Shampoo. Bu using herbal shampoo and conditioners on the scalp which is where this problem normally appears, you can keep the hair and scalp clean while treating and enriching the scalp with the essential vitamins and minerals. Whereas with normal shampoos, they have vitamin killing properties such as chlorine and fillers.

3.) Fruits and Vegetables. By making these foods a main staple in your diet you will get the daily recommended vitamins, minerals, and anti-oxidants which are important for healthy skin and strengthening the immune system. It may be worth buying organic produce to avoid potentially harmful insecticides and herbicides which could trigger seborrheic.

2.) Drink more water. We have all heard that we should drink at least 8 8oz. glasses of water daily however we should easily plan on drinking at least 100 ounces or more daily to allow the vitamins and minerals to freely move throughout our bodies.

1.) Diet. Diet can certainly help with the long term treatment of this chronic problem. It’s important to make sure that you’re getting enough omega-3 fatty acids, and a generally balanced diet. Essential fatty acids can be found in oily fish such as mackerel, salmon, tuna, and herring.

While there is definitely no cure for seborrheic dermatitis, it is certainly manageable. While there are many natural remedies that can be employed, if the problem persists make sure that you consult a physician.

Source by Stacey Henry

Yoga and Healthy Living – Five Yogic Secrets to Healthy Living

Are you interested in looking after your health? Do you read healthy living magazines and dream of living the sort of life where you always eat well, have enough sleep, and work-out three times a week? But in reality, you drive everywhere, have fast-food takeaways and burn the candle at both ends?

Like most people you probably strive to lead a healthy balanced lifestyle. You aspire to prepare freshly cooked meals, make time for friends and family and have a lean-toned body.

Given the fast pace of modern day living, it can be very difficult to fit everything in. It takes time to go to the gym, time to go shopping and buy fresh fruit and vegetables and even longer to cook a healthy meal for your family.

In view of this, what can you do to carry out your good intentions? What can you do to live a healthier lifestyle? Is it possible to be healthy and still fit in all your every day activities.

Yoga may well be the secret ingredient in your quest to live a healthier lifestyle. The teachings’ and practice of yoga are based on the five following points; put together these points help you to live a healthier more balanced lifestyle.

Five Yogic Secrets to Healthier Living

1. Yoga Exercises. Yoga exercises or Asanas, help to strengthen and tone the physical body. Regular yoga practice promotes flexibility in the joints and stimulates circulation. If you can fit 10 – 20 minutes of gentle yoga stretches into your daily schedule you will feel healthier and stronger.

2. Yoga Breathing Exercises. Yoga breathing exercises help to cleanse, strengthen and purify your mind and body. There is a close link between your state of mind and the way you breathe. Correct breathing forms an essential part of yoga and meditation and helps to bring mental and emotional balance to your body and mind. Again, a few minutes of yoga breathing exercises practiced throughout your day will help you to feel calmer and more in control of the situations in your life.

3. Yoga Relaxation Exercises. Learning to relax is an art. The pace of life today can often prevent you from taking time out to rest and relax. Through yoga relaxation techniques you are able to relieve stress symptoms and develop resistance to deal with life’s stressful conditions.

4. Healthy Eating. As you know there is a direct link between what you eat and what you are. Yoga advocates eating a simple, wholesome and natural diet; one that helps to keep your body in optimum health. In addition, a yogic diet principle is to eat foods which create the least harm to other living beings and the environment.

5. Positive Thinking and Meditation. Through the practice of meditation it is possible to achieve a state of inner peace, calm and balance. These are essential qualities to ensure you do not allow negative thoughts to spoil your day. By being aware of your self-talk, and thoughts about yourself and others, it is possible to reduce the harm you cause to others.

As you can see, the practice of yoga offers you a range of tools and principles which you can use in your search to live a healthier lifestyle. Yoga is about achieving balance and harmony in your inner life and outer world. Rather than beat yourself up, just try to include one of the above yoga points into your daily life and with time, you will achieve your desire to feel healthier and live a healthier lifestyle.

Source by Ntathu Allen

Low Carb Dog Food – A Healthier Choice For Your Pet

It is true – how soon we forget. It wasn't that long ago when dogs were regularly fed table scraps which included bits of real meat such as beef and chicken, along with some veggies for good measure. Dogs seemed to be healthier and active longer in those days. Then, as consumers we were convinced that feeding a dog "table scraps" wasn't good for him (or her). Instead, manufacturers of processed products tried to enlighten us and tell us that we should feed our pets what is actually nothing much more than sugar, grain, additives of who knows what, and preservatives – to make food last longer on the store shelves.

As society has changed recently with the concerns of obesity in humans, nutrition has gained a lot more attention over the last several years. There have been many low carb diets introduced for humans, and as well, there now exists the option of low carb dog food for your pet. Pet owners have realized that not only do humans need to do a better job of eating healthier, their beloved canine friends need nutrition and healthy food choices just as much.

Now you have the option of feeding your dog dehydrated and raw low carbohydrate dog food. A variety of brands have been established to offer better nutrition to your best four-legged friend. Some recipes are entirely grain-free and include turkey that has been approved by the USDA and is hormone free. A wide variety of vegetables are also included, such as carrots, spinach, celery, and potatoes. Some varieties also contain fruits and herbs such as bananas, apples, rosemary, and cranberries. Dog food that is low in carbohydrates is available for all stages in a dog's life, from puppies to adult dogs.

The solution to providing healthy meals for your pet is more about quality of the food ingredients than quantity. Proteins that are low in quality and the fillers that manufacturers of dog food regularly use to bulk up the quantity include meat and bone "meal" that cannot be easily digested by your constant companion. Low carb dog food can also be gluten-free. As many people are now recognizing their body's issues with glutens (grains), so, too, pets can have intolerance of the substances. These issues require thoughtful consideration and mindful oversight to ensure your pet is eating the best foods possible.

Source by Thomas Kearl

How to Make Boric Acid Suppositories

I have been a sufferer of recurrent yeast infections and bacterial vaginosis infections and I’ve tried everything under the sun to cure myself of this horrible issue. Over the counter drugs [tried them] Prescription drugs [tried them] change in diet [tried it] home made remedies [tried most of them].

After all these things, I still continued to battle with this condition so I began looking for other holistic natural remedies that could tackle all the areas of the issue.

I came across information that stated that boric acid was a great home remedy for yeast infections and for bacterial vaginosis, and after doing much research and reading up on other women’s concerns, I created a plan. instead of buying pre-made boric acid suppositories, (such as yeast arrest which most people deemed to be ineffective) I wanted to make my own (which are probably better): )

I know that optimal vaginal health consists of a balanced PH of around 4.5 and that there must be a balance in vaginal flora in order for things to be considered healthy. However it is a difficult task to keep those things in check when your mix stress, poor diet, sex, inappropriate feminine products etc into the situation. But I think I have a solution that may help us all.

Here is my recipe for homemade boric acid suppositories. You will need:

*Pharmacy grade boric acid powder ( I purchased mine at CVS pharmacy but you can find it online or at your local pharmacy or health food store for about $5-$7)

*Organic coconut oil (available at any supermarket or grocery store or health food store for about $6-$8)

* Ice stick tray (the one that makes skinny sized ice sticks that you can use to put inside a water bottle; I found mine at a dollar store for $1 and it makes 10 ice sticks per tray)

* probiotics (buy probiotics in a capsule form; make sure they contain Lactobacillus acidophilus; can be any brand you like; I used CP-1 probiotic which is one of the best brands out there)

Step 1: Measure out 1/2 cup of coconut oil and melt it until it is liquefied (about 1 minute in the microwave should do the trick. You want to have 1/2 cup of melted coconut oil)

Step 2: Pour the melted coconut oil into a bowl and add 2 teaspoons of boric acid powder (NOT HEAPING TEASPOONS; BE SURE NOT TO OVER-DO THE BORIC ACID POWDER)

Step 3: Open up your probiotic capsules and empty the contents into your mixture (you can put as much as you like, just be sure not to make your solution too powdery because it won’t harden properly)

Step 4: Mix your solution thoroughly using a fork or mini-whisk and try to eliminate as many clumps as possible.

Step 5: Carefully pour your solution into the ice tray filling each mold and then place the ice tray in the freezer for about 10-15 minutes or until they are completely solid.

Keep the suppositories frozen until you are ready to use them because they melt easily. The ice stick tray makes the suppositories kind of long so I broke mine in half and used one half twice a day, once in the AM and once in the PM before going to bed. They are easy to insert so you should not have any trouble. Just be sure to push them as far as possible in order to get the best results. Also, please be sure to wear a panty liner while using the suppsositories because they will leak.

Follow this regime for about 14 days and you should be fine. However, use your own discretion. If you think you may need a pro-longed regime due to stubborn, reoccurring infections, then do so. This home rememdy is safe and can be used when ever you experience any vaginal discomfort and only you know what works for your body.

You should not experience any discomfort because the coconut oil has a soothing, lubricating effect and it also has anti-fungal properties so it kills yeast as well. The Boric acid has anti-bacterial and anti-fungal properties so it will kill yeast and the bacteria that causes BV; it also helps to restore vaginal pH. The probiotics help replenish the vaginal flora which will help restore the pH balance and the overall health of the vagina.

I hope this helps someone out there.

Source by Brittany Thomas

Type 2 Diabetes and Healthy Living – Your Health and Well-Being Have an Expiry Date

We all know our lives are short, that time passes quickly and we often take our time here on earth for granted. However, have you thought about the length of your life in the context of your health and well-being? For if you are not well, your life could become even shorter, time could pass uncomfortably, and you certainly do not want to find yourself in a position of regret because it could be too late.

You may need to start thinking more about your health: this applies to most people, so there is a good chance you are included. We all have areas of our life where we could do better. Your health could be one of them. Paying more attention to your overall health would never be in vain and could only do you well by adding years to your life.

You probably have a good idea of ​​where to start. Alternatively, depending on your situation, where to continue. There is no shame in having come up short in the past, that is as long as you pick up where you left off …

  • perhaps this means you need to start exercising again, only to be more consistent this time.
  • another option could be to make improvements to your food choices.

Maybe this means new lifestyle commitments. Talk to your doctor or someone whose counsel you trust. Figure out a plan for your health and take it seriously.

You do not want to wait until it is too late as your health and well-being has an expiry date whether you like it or not. If you do not take care of yourself, you risk moving this date of expiry to an earlier moment. How produce or a cooked meal "spoils" when left out of the refrigerator where it belongs; your health will eventually "spoil" also when neglected. To some extent, there is only so much you can do, however, why not extend your healthy years as much as you can? Why not add more life to those years by ensuring you are fit for most of them?

Extend the expiry date of your health. It is not beyond your ability. In most cases, you have the power to make a significant difference. Your health and well-being are precious to the quality of your life. Never forget this, and act to make sure this aspect is taken care of.

Get healthy, and live the best life you possibly can. Small changes can make a big difference. Modest and straightforward lifestyle changes will pay off with big dividends.

Source by Beverleigh H Piepers

Tips For Preparing Easy To Make Healthy Dinner Meals

For most families, dinner is the most important meal of the day. It is that only part of the day wherein all family members are present and everyone can catch up on all the important familial and school matters. Parents who are in charge of preparing dinner will also have more time to cook and won’t have to feel rushed about making the night’s meal, unlike during breakfast, when everyone has to hurry to go to work or school.

Since dinner is usually the only time during the day that everyone can be present at the table, you will certainly want to spend less time preparing the meal and more on conversing with the family. As such, it would be helpful to know some tips for preparing easy to make dinner meals that are healthy and delicious, too. Below are some of these tips you can follow for making easy to cook yet healthy dinner meals:

• Create a dinner meal plan. Set aside some time during the weekends (when you’re free) to come up with a dinner meal plan for the week. Make sure your meal plan has healthy recipes. As such, don’t forget to incorporate whole grains, greens, lean proteins, and other healthy and nutritious ingredients.

• Set aside time to make some prep works as well. When you have some free time, do the necessary food prep tasks, too. This means peeling and cutting vegetables and fruits and storing them properly in the refrigerator. You can also chop some additional fruits and vegetables so that you can have extra ones for everyone to snack on or to add to other meals.

• You can also make sure you will always incorporate healthy vegetables in your meals without spending too much time on prep work by buying pre-cut fresh vegetables such as broccoli, squash, and mushrooms.

• Always store and use healthy cooking staples. For easy, healthy food preparation, always keep your staples handy. These include extra-virgin olive oil, egg substitutes, and fat-free or light soymilk. Leading nutritionists recommend using extra-virgin olive oil in a spray bottle because this is a sure and an easier way to reduce the fat and calorie content of a dish.

• Modify your cooking methods. Lastly, by changing the usual way you cook, you can effectively reduce everyone’s fat and calorie intake. As such, if you’re always pan-frying chicken, consider baking or broiling it. You’ll spend less time watching what you cook while serving and eating healthier dishes. Grilling, broiling, or poaching fish is a healthier option as well. You can also avoid using too much oil by microwaving diced vegetables such as onions and greens instead of frying them.

Source by Karl P Borrows

What Is The Definition Of Fermentation?

It seems that Hippocrates was a man who knew what it meant to be healthy. When one begins to discuss general nutrition or trying to establish a starting point of a journey back to better digestive health, one can generally look back to what the father of holistic medicine said many centuries ago.

Eating fermented (or probiotic-rich) foods is a timeless approach and a much better solution than taking the current medical industry approach of popping probiotic pills and supplements. Hippocrates believed that if you have digestive issues, it is either a contributing factor or the main factor of most chronic and degenerative diseases. And ultimately, your first line of defense against disrupting factors in your intestines can be found occurring naturally in food or water.

So what exactly are fermented foods? Fermentation occurs through a process of lacto fermentation in which natural yeasts feed on the sugars and starches in the foods creating lactic acid. This process of breaking down the sugars actually preserves the food and produces beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics which are important to our overall health.

Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process could explain the link between consumption of fermented foods and reduction of digestive problems.

Traditional fermented foods have beneficial lactic acid bacteria, which are the friendly organisms responsible for the fermentation process in the first place. When you think of sour milk, it is because of this lactic acid bacteria.

What are some benefits of incorporating fermented foods and drinks into your diet?

According to some research, one serving of fermented vegetables has 100 times more beneficial bacteria than an entire bottle of a high potency probiotic product!

  1. They give a greater variety and complexity of beneficial bacteria than probiotic supplements.
  2. Cultured vegetables “pre-digest” sugars and starches, which helps support overall digestive function. This is called being more bio-available to our body.
  3. The process of fermentation is alkaline-forming due to their abundance of vitamins and minerals.
  4. The lactic acid produced during fermentation helps you digest other foods eaten at the same time as cultured ones, especially important for digesting proteins and starchy foods.
  5. If you have a sugar addiction or want to stop sugar cravings, many people report that eating cultured vegetables on a regular basis can help you regain control over these cravings.

So what’s the best way to start incorporating more fermented foods into your diet? Is there a step by step process? Each person has different bacterial balances in their body so there isn’t a hard and fast rule. However, I can give some ideas and suggestions as to how to begin.

  • When you begin adding traditional fermented foods to your meals, the key is to eat a small portion of them on a regular basis. Once or twice daily with meals is best.
  • If you want to get your health’s worth from probiotic foods, be aware that there are huge differences between healthy fermented foods and the ones your normally see at the grocery store. As an example, store-bought sauerkraut (cabbage in brine) is in fact nutritionally worthless because it has been pasteurized which kills any live cultures in food. Likewise cheeses and milks are pasteurized so they have few if any live cultures.
  • Begin a regimen of eating fermented foods. Fermentation (or creating an anaerobic environment) often takes place in low-oxygen environments like our gut and not found in supplements. Examples of fermented foods you can find are Greek olives not lye-treated or head to your local asian markets and look for traditional or cultured foods like natto, miso, and kimchi. As a tip, in general, the stronger the flavor (excluding jalapeno and hot peppers), the more likely the food still has active and beneficial lacto-bacteria.
  • Increase the prebiotic content in your diet by eating more soluble fiber and resistant starch. These are the foods that your gut flora thrive on, the kind of fiber you really want, not the physically abrasive insoluble kind that you will find marketed on breakfast cereal boxes but does very little besides increasing the volume of your stool.

The bottom line is that you just have to get out there and try a variety of fermented organic veggies and fruits – the possibilities are endless and as more and more consumers become aware of these powerhouses that can be a part of every healthy dinner ideas or a healthy diet.

Source by Jared Toay

Making a Healthy Lifestyle Change – 6 Essential Steps

Making a healthy lifestyle change can be quite challenging, even if you have attempted to undertake such a change before. Many of us mortal humans have tried and failed on countless occasions to make these seemingly simple adjustments in our daily or weekly routines. The problem is that most of us have no idea what we are getting into when we make these commitments to ourselves. After all, how difficult could it be to set aside an extra thirty minutes a day to fit in some exercise or drink an additional 20 ounces of water per day? Are you lazy or do you just lack will power?

Chances are it’s none of the above. You can’t simply pass this one off as a character flaw. The more likely explanation is that your brain doesn’t work the way you thought it did. This is not a bad thing. It’s just something you need to be aware of. After all, you are going up against years of behavior and habit. An individual does not become overweight or arthritic or diabetic overnight. Maybe you should not expect to be able to change it all in a day or a week, or even a month. While you have within yourself the ability to make these changes, whether you actually take the actions necessary to bring about these changes is a matter of how well you know yourself. Here are six essential steps to learning more about what makes you tick and how to make a healthy lifestyle change.

1. Identify Your Priorities and Commitments

Have you ever considered the fact that your behaviors and habits are determined by your priorities? Doesn’t it make sense then that if you change your priorities your behavior will also change? The problem with this scenario is that changing your priorities is much more difficult than changing your behavior and attempting to do one without the other is rarely successful. If we focus on the behavior without determining the priorities, the behavior will always revert back.

The first thing to do is to identify your priorities. This is really a matter of making a list of what is important to you (e.g., family, work, health, etc.) and then organizing these things in order of importance. Typically, the things you spend the most time doing are the things that are most important to you. For instance, do you spend more time each week reading novels or watching T.V. than you do exercising or preparing healthy meals for yourself. At one time or another, most of us have probably claimed, “I simply do not have time to exercise” or “I can’t afford to eat that healthy”. These are not matters of time or money. They are matters of priorities. These priorities are not right or wrong, good or bad. They are just your priorities. So don’t fall into the self-judgment trap. That is a sure-fire way to fail at achieving your goal before you even begin to try.

At least now having done this little exercise, you are more aware of what your priorities have been then you were before. If this causes you to want to change your priorities, this is an important step toward making a healthy lifestyle change. Remember, if we can change the priorities the behavior will follow. But don’t make any changes until you consider the remaining steps and understand what is involved in this process.

People often say, “My problem is not priorities, it is lack of commitment.” So what’s the difference? Without getting into semantics, we come back to the real question: Are you spending the most time on the things that are most important to you? If you doubt that your behavior is not reflecting your priorities and instead feel that you simply lack commitment, then ask yourself why you think you are more committed to something that is not so important to you. Does that make sense?

2. Become Aware of Your Belief Systems

Now that you are more aware of your priorities, consider this. An individual’s priorities are determined by his belief system, and that belief system is based on past experiences and conscious choice. Here is an example. We have been told for years that eating eggs and butter will raise our cholesterol and lead to heart disease. We believed this because our doctors and the media told us it was so. From the moment we chose to believe it we changed our behavior and avoided eating eggs and butter. However, we are now being told that, based on current scientific research, dietary cholesterol from eggs and butter has very little, if any, impact on cholesterol levels in the blood, and that the bigger dietary culprits in elevated blood cholesterol levels are trans fats, refined sugars and processed carbohydrates.

The question of which studies or positions you will follow does not necessarily depend on which ones are correct. It depends more on which ones make the most sense to you — which ones you believe. This is often the most difficult concept to grasp because it goes against everything we have been taught with regard to nutrition and health. We have been taught to believe that there is a right way and a wrong way and these rules apply to everyone. I am sure you can think of many instances when you did something despite your knowledge that it was wrong.

Another way to look at this is to realize that the past does not equal the present or the future. If you look at the sources of your beliefs or behaviors, you will realize that most of them exist because of an experience you had or lesson you learned in the past. If you realize that this belief or behavior is holding you back today, you must ask yourself why you continue to believe or behave in this manner. This belief or behavior may have served you well then in that prior situation. But is it serving you well today? And do you think it will serve you well in the future?

The more aware you are of what you really believe in, the more likely you are to make the choices and behave in the manner that suits your best interests. If you want your lifestyle to change then you must be ready to change your self-image.

3. Create an Individualized Strategy

The standardized one-size-fits-all approach is ineffective and may even be hazardous to your health. We are all individuals and, as such, are as different on the inside as we are on the outside. As human beings, we are each biochemically and physiologically unique. This is precisely why no single diet or exercise program works for everyone. If there was such a program, we would all be on it and there wouldn’t be several completely different approaches represented on the New York Times best-sellers list every week.

Your goal should be to determine which method or approach will work best for you, not what has worked for someone else. This depends as much on your biochemical and physiological individuality as it does on your ability and willingness to adhere to a new exercise program or diet plan. It has been my experience that an individual will not make any such lifestyle change unless it feels right or makes sense to the individual. The largest institutions in the world – religions – are based on belief. If you practice any one particular religion you chose that religion because, based on all of the information available to you, it made the most sense to you or because it felt right in your heart. James Allen said: “As a man thinketh in his heart, so shall he be.”

Once you acknowledge and appreciate the need for an individualized strategy, how do you actually create one? I recommend you find a qualified professional within the area of expertise appropriate for your goal. If you want to focus on improving your eating habits, find a certified nutritional consultant. If you want to begin or change your exercise program, find a certified fitness trainer. If you need an overall lifestyle change, you may need a lifestyle coach or engage the services of more than one consultant. In any case, you should seek the guidance of a trained professional who will not simply give you a standardized or one-size-fits-all approach. You need someone who will take your health history and current lifestyle into consideration before helping you to develop a personalized approach.

4. Tap Into Your Desire/Motivation

Now that we know you will not likely take any actions that go against your belief system, what do you do about it? If your belief system is not giving you the results you desire, you must change your belief system. This is not an easy task. It requires a willingness and openness to change. Even if you seek the advice of a health professional, it may be that professional’s job to give you all of the information and guidance necessary to help you to change, but it is ultimately your responsibility to implement the change. You must have the desire to change.

Anyone who has ever quit smoking will tell you that they did not quit until they wanted to quit, until they had the desire to quit. Even when they acknowledged that smoking was bad for them or their friends and loved ones begged them to quit it was not enough. They had to reach a point where they wanted better health for themselves and acceptance from their friends and loved ones. They had to desire these things more than the pleasure they got from smoking. How badly do you want to change? What does it mean to you?

Yet another way to phrase this question is, “What is your WHY?” If you know your “Why”, you know your purpose and will always have that to refocus on whenever you become distracted or unmotivated.

5. Visualize Your Success

One of the powerful ways to ensure your success is to visualize a day in your life when you have attained your goal. Imagine yourself on a day sometime in the near future when you are healthier and happier because you have changed your lifestyle. Imagine that you have reached your ideal weight, or you are no longer ashamed of your body, or you have reached your desired level of strength, energy and endurance. Get a clear picture in your mind of yourself going about your new daily routine. Imagine it as if it was happening right at this moment. Check in with your senses. How does it feel? How does it smell? How does it look and sound? Enjoy the experience of a healthier lifestyle – of success. Was it worth the commitment you made to yourself? Are you happy? That’s what it’s all about, isn’t it?

Numerous studies have shown that visualization is an extremely effective tool that is used by professional athletes, celebrities, millionaires, and successful people in all walks of life. Perhaps it is so effective because it taps into the emotional aspect of your determination. Perhaps visualization is a way of implanting your success within your unconscious mind. Carl Jung said that our unconscious mind communicates with our conscious mind through pictures or images, not through words. Once you have created that picture in mind it is easy to bring it back up whenever you want or need to see it again. It serves as your motivation, your inspiration. If you can see something, then you can believe it and you can achieve it.

So find yourself a quiet place where you go without being distracted and get that picture of success in your mind. And then live every day as if you have already succeeded. This will change your attitude and it will change your life.

6. Make the Decision – Make the Commitment

Probably the most overlooked and most difficult step in making a change is making the decision to change. Everyone has within himself the power to change. While it is true that in light of the variety of circumstances and life situations in which we find ourselves it is more difficult for some people to change than it is for others, we all have the power to change. Many times, the difference between someone who succeeds and someone who does not is that the successful person made the decision to succeed. You can have the best of intentions and make all of the plans necessary to make a change, but until you actually decide to take action nothing will ever come of those intentions and plans.

An important thing to keep in mind concerning any life-changing decision is that it should be viewed as a commitment. A decision stated in language such as, “I think I can do that”, or “I’ll try to do this” is not really a decision at all. This is you thinking about making a decision. And if you have always viewed yourself as an “indecisive” person, remember what we discussed in step number 2 — the past does not equal the present or the future. If you want your lifestyle to change, then you must change your self-image. Get serious about your commitment to yourself. You can waiver all you want beforehand, but when you have finally made the decision, you must actually decide that you will attain your goal and nothing will stand in your way. It’s a matter of choice.

The magical thing about a true commitment is that once you actually make the decision, attaining your goal suddenly becomes a much more likely result. It’s what we all want, and we can have it if we really, truly want it. It’s a matter of choice.

Priorities… Commitment… Awareness of your belief system… An individualized strategy… And the desire to make it all happen. These are the keys to making a healthy lifestyle change, or any change for that matter. Just make the decision and watch it happen! It’s what we all want, and we can have it if we really, truly want it. It’s a matter of choice.

– Michael A. Sallustio is a Lifestyle Consultant and co-owner of The Lifestyle Center of Annapolis in Annapolis, Maryland. Michael is also certified as a Personal Fitness Trainer, Medical Exercise Specialist, and Nutritional Consultant.

Source by Michael Sallustio

Healthy Eating? Yes You Can – Just Decide to Make a Plan!

Healthy eating can keep you physically thin, mentally sharp and brimming with more energy than a caffeine-overdosed energizer bunny. But … There aren't many people who do it consistently … even though they want to. Okay, so if everyone wants to eat healthy, how come we're all doing such a lousy job of it? It's because we eat without really thinking about it. Everyone does it. Snacking on chips as we talk with friends, taking a bite of fresh sliced ​​tomato off the cutting board, finishing the potatoes just because they're on our plate. "Mindless eating" happens because we eat things without consciously deciding whether we should. Exactly what you eat is the goal of billions of dollars in marketing, and mostly what's marketed is not good food.

Are you susceptible? Of course! You're subjected hundreds of times a day to TV and radio, billboards, print ads and restaurant signs convincing you to eat food you really don't want to. It's in the shows and movies we watch, it's posted to our Facebook pages. We exchange it in games we play. "Here, have a burger. Your friend sent you candy. A Yummy cupcake. You'll love this frapa-capa-lapa-chino."

You don't have to pay attention or believe what you're being told for it to worm its way into your subconscious. People are spending money to tell you what you like because it works for them.

Temptation can sometimes intrude … To tempt you away from healthy food

Also, you're faced with "Eat this!" cues all the time you're around people. When do you get together with your friends when someone ISN'T holding a Starbucks cup or sipping on a Big Gulp. Then someone's offering everyone breath mints. The message that you should be eating something that's not good for you is everywhere.

You know what the risks are from eating badly: obesity, cancer, heart disease, diabetes, mental confusion, mood disorders … and every day it seems like more illnesses are linked to unhealthy eating. How you eat – clearly it's a matter of life and death.

What's the answer? The techniques that people use to convince you to prefer bad food, you can use on yourself. And that way you will come to prefer healthy food, healthy recipes and healthy snacks. You already know these methods work – they are the reason you're eating food you don't want to be eating.

Look, you're not going to make a permanent change in the way you eat if it requires you to give up what you like most and to scrutinize what you eat every time you eat – or worse yet to measure, or look up, or record … Come on! Let's be real! In the long run, if you don't enjoy doing something you won't do it. Liking healthy food is the only thing that will work forever.

What is this healthy eating thing going to get you? Well for starters, a longer, healthier more productive life. In some cases, you can relieve symptoms from long term illness or even AVOID CHRONIC ILLNESS by eating well. You can have more energy to do the things you want to do. You can get closer to your body's ideal weight. You can be more active, more positive, and more dependable. You can be there to support the ones who need you, to play with your grandkids, to enjoy your retirement.

A healthy diet will help you find … That most elusive peace of mind

And beyond physical health that eating healthfully will bring you, there's a huge psychological benefit. That's because you will see every day how you overcame something that at one time seemed difficult or impossible. You'll have a daily infusion of self-confidence from recognizing your own ability to set goals and achieve them. You'll come to appreciate just how potent you are.

Maybe you've given up on ever finding a diet that will work for you. I want you to know that you can make a change starting today that can help you eat move to a healthy diet permanently. So whether you want a healthy eating plan for losing weight or just for your long term health, it's something you can do.

We need to counteract the deluge of bad eating cues that we are bombarded with and replace them with our own internal cues to eat well. It's easier to eat the things you like. So choosing to like good food makes it easier to eat good food. And the situations and techniques that got you into the habit of eating badly are going to be the ones to bring you back to healthful eating.

You don't need to become an expert on nutrition. You don't have to exert enormous willpower. Here's a place to start. Decide what your favorite leafy green vegetable is, the favorite way you like carrots prepared, and your favorite kind of salad. Be really specific, visualize them, and write them down.

  • "I'll take my broccoli lightly steamed with lemon and butter."
  • "I can't resist shredded carrots with orange blossom flavoring"
  • "I like a spinach salad with dried cranberries and feta cheese."

By naming your favorites, it's going to make it easier to choose them when you see them on a menu or when you see them in a grocery store. It's the same idea the fast food marketers use against your interest – to make you think, "Gotta have that!" Only now, your "Gotta haves," can be good for you.

Go ahead. Decide what your favorites are. If you just do it, you'll surprise yourself at how big an effect such a seemingly simple thing can do to help you to eat healthy.

Source by Debbie David