Healthy, Wealthy & Wise
Did you know that on average, we eat 600 more calories per day between Thanksgiving and the New Year? Staying healthy and fit during the holiday season can be challenging for everyone and staying on track can seem daunting. However, your sensible routine doesn’t need to be tossed out of the window until the New Year. With just these 5 simple tips and a little planning, you can indulge AND have a no-gain holiday season. Check out the video below and enjoy!
Here are some tips to help you improve your mental fitness and get you moving on the right track to a much happier – and healthier – brain!
Physical exercise delivers oxygen to the brain. This can help to improve your memory, reasoning abilities and reaction times, as well as your mood, physique and confidence.
Keeping an active interest in the world around you will help to exercise your brain and improve your mental fitness. I’m not talking about the negative stories all over the news and the internet. Dive into something more meaningful! If you love business, a great book that my team and I just read is called Traction by Gino Wickman, which was great. Maybe you love spirit-science or maybe you are into personal development books. Find something you are genuinely interested in and get your learn on!
Wild fish, pasture-raised eggs, free-range organic chicken and leafy greens are all great sources. Vitamin B is essential to brain health.
Stretch yourself mentally by learning a new language, doing crossword puzzles or trivia. This is important for brain health and can be a really fun way to connect with your friends and make new ones!
Excess stress hormones like cortisol can be harmful to the brain. Schedule regular periods of relaxation each week, such as meditation, prayers, yoga, or whatever makes you feel rested and at peace in your mind, body and spirit.
Learning something new gives the ‘grey matter’ a workout and builds neural pathways in the brain. Have you always wanted to learn how to paint? Learn to speak Spanish or French? Now is the time!
Conditions such as diabetes or heart disease can affect mental performance if not diagnosed and treated. Be sure to have regular check-ups with your doctor to prevent these issues. If something feels “off,” be sure to share this information in your appointment. And whatever you do, don’t be afraid to get a second, third, fourth opinion either! This is YOUR health and it matters – so do you.
Talk to friends and family about a wide range of topics. This gives your brain an opportunity to explore, examine and enquire. It also allows you to connect on a deeper level with those around you. At Fitlife, we like to call this “soul food.”
Watch, question and answer game shows and enjoy the competitive spirit. Involve the family in regular games to test their general knowledge and yours! No matter your age or experience, there is always something new to learn.
Taking 5-10 minutes first thing in the morning to write down 3 things you are grateful for is a really easy way to radically improve your life! Using your thoughts to intentionally change your emotions is often referred to as positive psychology and can have a profound affect on your mental, physical and spiritual state. There is so much we take for granted, especially the simple things we use every day. Thank your body for all that it does for you – your eyes to see; your skin to protect you; your ears to listen; your mouth to speak and nourish your cells. When you take the time to dig in, your heart can’t help but overflow and be reminded of how truly blessed we are to be alive!
A study from Yale University, found that mindfulness meditation decreases activity in the default mode network (DMN), the brain network responsible for mind-wandering and self-referential thoughts – a.k.a., “monkey mind.”
This study shows that short-term fasting induces neuronal autophagy. Autophagy, or “self-eating,” is the process by which cells recycle waste material, downregulate wasteful processes and repair themselves. Brain health is highly dependent on neuronal autophagy. It also increases levels of BDNF (Brain-Derived Neurotrophic Factor). Low levels of BDFN are linked to Alzheimer’s. Of course, this is not for everyone. Particularly, if you are a female dealing with any kind of hormonal imbalance, be sure to check with your healthcare professional before trying this for yourself.
Vegetables are one of the best sources of nutrition, because they are chock-full of antioxidants and anti-inflammatory compounds to support brain health (along with many other systems in the body).
A long time ago I read an advice of a military doctor about how to keep your joints in good condition and at the same time eliminate many of the problems associated with them. I checked it on myself, my friends and convinced myself that this recipe was really – a miracle!
If you have problems with pain in the joints, back, legs, or neck, this is the recipe for you!
The recipe is as follows:
-In any store buy 150 gr of any edible gelatin (150gr – for a course of treatment for a month).
-In the evening, pour 5 g gelatin (two flat teaspoon) in a quarter cup of cold (from the fridge) water.
-Stir and let it stand until the morning (outside of the fridge)
-Gelatin will swell and turn overnight into jelly.
-In the morning, drink the mixture on an empty stomach. You can add juice, honey and water mixture or mix with yogurt or sour cream. Or in any other way that suits you.
It works so that people who complained of pain in the joints, back, legs, pain in the spine, neck, etc. after a week cease to notice them!
The course of treatment is one month. Repeat again in 6 months. This is a way to restore the “lubrication” of the joints.
Many people do not believe it. Expensive painkillers full of chemistry are the only solution for some, and so “primitive”, easy treatment do not inspire confidence.
Why is gelatin so beneficial for the joints?
Gelatin – a product of animal origin, is obtained in the result of processing the connective tissue of large horned livestock – tendons, bones, cartilage, collagen is actually in the purest form. It has positive effect on the state of internal fibers and small vessels. It has two amino acids: proline and hidrosiprolin, which have a positive impact on the recovery of connective tissue. Gelatin is able to increase the growth and scope of connective tissue, which is very important in diseased joints.
Gelatin is a useful product of exceptional quality for health improvement:
– Strengthens joints and heart muscle
– Improves metabolism
– Increases mental ability
– Maintain healthy skin condition
– Gives elasticity and strength of tendons and ligaments
– Prevents the development of osteoporosis and osteoarthritis
– Leads to improved growth and structure of the hair and nails (see homemade shampoo with gelatin and gelatin mask for all hair types)
– Irreplaceable with dysplasia
From personal experience I can tell you that in only 7 days it stopped the spine pain and stiffness in the neck, which I felt for many months, because my job is related to longer sitting at the computer. After a course of treatment of a month I felt much better, the back pain disappeared!
If you liked this information, then check out this article on how you can become younger and more energetic in just 7 days! FREE bottle offer!
These are the foods you should be eating now.
Eating healthy shouldn’t be complicated. To make it simple, here are a list of the 10 healthiest foods you should be eating now.
Bon appetit!
1. Bananas
Why they’re good for you: While this tropical fruit is an American favorite, bananas are actually classified as an herb, and the correct name of a “bunch” of bananas is a “hand.” Technicalities aside, bananas are an excellent source of cardioprotective potassium. They’re an effective prebiotic, enhancing body’s ability to absorb calcium, and they increase dopamine, norepinephrine and serotonin – brain chemicals that counter depression.
Serving size: medium banana
Nutrition per serving:
Calories: 105
Fat: 0.4 g
Cholesterol: 0 mg
Sodium: 1 mg
Carbohydrates: 27 g
Dietary fiber: 3 g
Sugars: 14 g
Protein: 1.3 g
Recipe from Cooking Light: Citrusy Banana-Oat Smoothie
Photo: bellabeat.com
Ingredients
2/3 cup fresh orange juice
1/2 cup prepared quick-cooking oats
1/2 cup plain
2% reduced-fat Greek yogurt
1 tablespoon flaxseed meal
1 tablespoon honey
1/2 teaspoon grated orange rind
1 large banana, sliced and frozen
1 cup ice cubes
Preparation
Combine first 7 ingredients in a blender; pulse to combine. Add ice; process until smooth.
2. Raspberries
Why they’re good for you: Raspberries come in gold, black and purple varieties, but red are the most common. Research suggests eating raspberries may help prevent illness by inhibiting abnormal division of cells, and promoting normal healthy cell death. Raspberries are also a rich source of the flavonoids quercetin and gallic acid, which have been shown to boost heart health and prevent obesity and age-related decline.
size: one cup of raspberries
Nutrition per serving:
Calories: 64
Fat: 0.8 g
Cholesterol: 0 mg
Sodium: 1 mg
Carbohydrates: 14.7 g
Dietary fiber: 8 g
Sugars: 5.4 g
Protein: 1.5 g
Ingredients
1 1/2 tablespoons olive oil
1 1/2 teaspoons red wine vinegar
1/4 teaspoon Dijon mustard
1/8 teaspoon salt
1/8 teaspoon pepper
5 cups mixed baby greens
1/2 cup raspberries
1/4 cup chopped toasted pecans
1 ounce blue cheese
Preparation
Combine olive oil, vinegar, Dijon mustard, salt, and pepper. Add mixed baby greens; toss. Top with raspberries, pecans, and blue cheese.
3. Oranges
Why they’re good for you: Oranges are one of the most potent vitamin C sources and are essential for disarming free-radicals, protecting cells, and sustaining a healthy immune system. Oranges contain a powerful flavonoid molecule called herperidin found in the white pith and peel. In animal studies, herperidin has been shown to lower cholesterol and high blood pressure. So don’t peel all the pith from your orange. Consider adding zest from the skin into your oatmeal for a dose of flavor and health.
Serving size: one large orange
Nutrition per serving:
Calories: 86
Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 0 mg
Carbohydrates: 21.6 g
Dietary fiber: 4.4 g
Sugars: 17.2 g
Protein: 1.7 g
Recipe from Cooking Light: Avocado and Orange Salad
Ingredients
1 tablespoon minced garlic
1 teaspoon olive oil
1/2 teaspoon black pepper
1/4 teaspoon kosher salt
1 orange
1/2 cup halved grape tomatoes
1/4 cup thinly sliced red onion
1 cup sliced avocado
Preparation
Combine garlic, olive oil, black pepper, and kosher salt in a medium bowl. Peel and section orange; squeeze membranes to extract juice into bowl. Stir garlic mixture with a whisk. Add orange sections, grape tomatoes, onion, and avocado to garlic mixture; toss gently.
4. Kiwi
Why they’re good for you: Ounce for ounce, this fuzzy fruit—technically a berry—has more vitamin C than an orange. It also contains vitamin E and an array of polyphenols, offering a high amount of antioxidant protection. Fiber, potassium, magnesium and zinc—partly responsible for healthy hair, skin and nails—are also wrapped up in this nutritious fruit.
Serving size: one kiwi
Nutrition per serving:
Calories: 42
Fat: 0.4 g
Cholesterol: 0 mg
Sodium: 2 mg
Carbohydrates: 10 g
Dietary fiber: 2 g
Sugars: 6 g
Protein: 0.8 g
Recipe from Cooking Light: Shrimp and Kiwi Salad
Ingredients
1 tablespoon olive oil, divided
12 peeled and deveined large shrimp (about 3/4 pound)
1 tablespoon chopped green onions
1 tablespoon chopped fresh cilantro
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
1 teaspoon grated lime rind
1/8 teaspoon salt
1/8 teaspoon crushed red pepper
1/8 teaspoon black pepper
2 cups torn red leaf lettuce leaves
1 cup cubed peeled kiwifruit (about 3 kiwifruit)
Preparation
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes or until done. Remove from heat.
Combine 2 teaspoons oil, onions, and next 7 ingredients (onions through black pepper) in a bowl. Add shrimp; toss to coat. Spoon mixture over lettuce; top with kiwi.
5. Pomegranates
Why they’re good for you: Pomegranates tend to have more vitamin C and potassium and fewer calories than other fruits. A serving provides nearly 50% of a day’s worth of vitamin C and powerful polyphenols, which may help reduce cancer risk.
Serving size: one cup of pomegranate seeds
Nutrition per serving:
Calories: 144
Fat: 2 g
Cholesterol: 0 mg
Sodium: 5 mg
Carbohydrates: g
Dietary fiber: 7 g
Sugars: 23.8 g
Protein: 3 g
Recipe from Cooking Light: Pomegranate and Pear Jam
Ingredients
2 cups sugar
2 cups chopped, peeled Seckel (or other) pear
2/3 cup strained fresh pomegranate juice (about 2 pomegranates)
1/4 cup rose wine
1/4 cup pomegranate seeds
1/2 teaspoon butter
2 tablespoons fruit pectin for less- or no-sugar recipes (such as Sure-Jell in pink box)
1 tablespoon grated lemon rind
1 teaspoon minced fresh rosemary
Preparation
Combine sugar, pear, pomegranate juice, and wine in a large saucepan over medium heat; stir until sugar melts. Bring to a simmer; simmer 25 minutes or until pear is tender. Remove from heat; mash with a potato masher. Add pomegranate seeds and butter; bring to a boil. Stir in fruit pectin. Return mixture to a boil; cook 1 minute, stirring constantly. Remove from heat; stir in lemon rind and rosemary. Cool to room temperature. Cover and chill overnight.
6. Blueberries
Why they’re good for you: Blueberries are rich in a natural plant chemical called anthocyanin which gives these berries their namesake color. Blueberries may help protect vision, lower blood sugar levels and keep the mind sharp by improving memory and cognition.
Serving size: one cup of blueberries
Nutrition per serving:
Calories: 84
Fat: 0.5 g
Cholesterol: 0 mg
Sodium: 1 mg
Carbohydrates: 21.5 g
Dietary fiber: 3.6 g
Sugars: 14.7 g
Protein: 1 g
Recipe from Cooking Light: Lemon-Blueberry with Mascarpone Oatmeal
Ingredients
3/4 cup water
1/2 cup old-fashioned oats
Dash of salt
1 teaspoon sugar
1 tablespoon prepared lemon curd
3 tablespoons fresh blueberries
1 teaspoon mascarpone cheese
2 teaspoons sliced toasted almonds
Preparation
Bring water to a boil in a medium saucepan. Stir in oats and dash of salt. Reduce heat; simmer 5 minutes, stirring occasionally. Remove from heat, and stir in sugar and lemon curd. Top oatmeal with blueberries, mascarpone cheese, and almonds.
7. Grapefruit
Why it’s good for you: Grapefruit may not be heralded as a “superfruit,” but it should be. Available in white, pink, yellow and red varieties, grapefruit is low in calories and loaded with nutrients, supporting weight loss, clear skin, digestive balance, increased energy and heart and cancer prevention.
Serving size: one large grapefruit
Nutrition per serving:
Calories: 53
Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 0 mg
Carbohydrates: 13.4 g
Dietary fiber: 1.8 g
Sugars: 11.6 g
Protein: 1 g
Recipe from Cooking Light: Grilled Mahimahi with Peach and Pink Grapefruit Relish
Ingredients
1/3 cup rice vinegar
2 tablespoons brown sugar
1/2 cup finely chopped red onion
2 1/2 cups diced peeled ripe peaches (about 1 1/2 pounds)
1 1/2 cups pink grapefruit sections (about 2 large grapefruit)
1/2 cup small mint leaves
3/4 teaspoon salt, divided
1/2 teaspoon black pepper, divided
6 (6-ounce) mahimahi or other firm whitefish fillets (about 3/4 inch thick)
Preparation
Prepare grill.
Place vinegar and sugar in a small saucepan; bring to a boil. Remove from heat. Place onion in a large bowl. Pour vinegar mixture over onion, tossing to coat; cool. Add peaches, grapefruit, mint, 1/4 teaspoon salt, and 1/4 teaspoon pepper to onion; toss gently.
Sprinkle fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place fish on grill rack coated with cooking spray; grill 5 minutes on each side or until fish flakes easily when tested with a fork.
8. Tangerines
Why they’re good for you: A tangerine has more antioxidants than an orange, and this powerful little fruit is full of soluble and insoluble fiber that play a role in reducing disease risk and supporting weight management. Tangerines are a good source of lutein and zeaxanthin, which help lower the risk of chronic eye diseases like cataracts and age-related macular degeneration. Animal studies have suggested that flavonoids found in tangerines may be protective against type 2 diabetes and heart disease, so use the zest on fruit and vegetables to reap the benefits of the fruit’s natural oils.
Serving size: one small tangerine
Nutrition per serving:
Calories: 40
Fat: 0.2 g
Cholesterol: 0 mg
Sodium: 2 mg
Carbohydrates: 10 g
Dietary fiber: 1.4 g
Sugars: 8 g
Protein: 0.6 g
Recipe from Cooking Light: Tangerine and Avocado Salad with Pumpkin Seeds
Ingredients
2 tangerines, peeled
1 small avocado, peeled and sliced
1 tablespoon fresh lime juice
1 teaspoon extra-virgin olive oil
3 tablespoons toasted pumpkin seeds
1/4 teaspoon chili powder
Dash of kosher salt
Preparation
Cut tangerines into rounds. Combine tangerines, avocado, lime juice, and olive oil; toss gently to coat. Sprinkle with pumpkin seeds, chili powder, and a dash of kosher salt.
9. Avocado
Why it’s good for you: Avocados contain nearly 20 vitamins and minerals, many of which are easily absorbed by the body. Simply substituting one avocado for a source of saturated fat (such as butter or full fat cheese) may reduce your risk of heart disease, even without weight loss.
Serving size: one avocado
Nutrition per serving:
Calories: 322
Fat: 29.5 g
Cholesterol: 0 mg
Sodium: 14 mg
Carbohydrates: 17 g
Dietary fiber: 13.5 g
Sugars: 1 g
Protein: 4 g
Recipe from Cooking Light: Chipotle Pork and Avocado Wrap
Ingredients
1/2 cup mashed peeled avocado
1 1/2 tablespoons low-fat mayonnaise
1 teaspoon fresh lime juice
2 teaspoons chopped canned chipotle chiles in adobo sauce
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
4 (8-inch) fat-free flour tortillas
1 1/2 cups (1/4-inch-thick) slices cut Simply Roasted Pork (about 8 ounces)
1 cup shredded iceberg lettuce
1/4 cup bottled salsa
Preparation
Combine the first 7 ingredients, stirring well.
Warm tortillas according to package directions. Spread about 2 tablespoons avocado mixture over each tortilla, leaving a 1-inch border. Arrange Simply Roasted Pork slices down center of tortillas. Top each tortilla with 1/4 cup shredded lettuce and 1 tablespoon salsa, and roll up.
Lastly,
10. Tomatoes
Why they’re good for you: Tomatoes are a nutritional powerhouse. They’re rich in lycopene, a potent weapon against cancer. As one of the carotenoid phytochemicals (related to beta-carotene), lycopene appears to protect our cells’ DNA with its strong antioxidant power. Lycopene has also shown the ability to stimulate enzymes that deactivate carcinogens.
Serving size: one medium tomato
Nutrition per serving:
Calories: 22
Fat: 0.25 g
Cholesterol: 0 mg
Sodium: 6 mg
Carbohydrates: 4.8 g
Dietary fiber: 1.5 g
Sugars: 3.2 g
Protein: 1.1 g
Recipe from Cooking Light: Tomato-Basil Soup
Ingredients
2 teaspoons olive oil
3 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
3/4 teaspoon salt
3 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
2 cups fresh basil leaves, thinly sliced
Basil leaves (optional)
Preparation
Heat oil in a large saucepan over medium heat. Add garlic; cook 30 seconds, stirring constantly. Stir in the broth, salt, and tomatoes; bring to a boil. Reduce heat; simmer 20 minutes. Stir in basil.
Place half of the soup in a blender; process until smooth. Pour pureed soup into a bowl, and repeat procedure with remaining soup. Garnish with basil leaves, if desired.
Since 2006, Americans have consistently consumed over 29 billion gallons of caffeinated beverages annually. That’s a lot. But the real concern is that these beverages were primarily sodas or energy drinks packed with sugar, or an unhealthy source of caffeine.
This article shows a great comparison of the amount of sugar in various sodas and energy drinks, and it’s one reason why sugar consumption has increased dramatically.
There are better alternatives to get you through the day without the weight-gaining and yawn-inducing side effects of traditional sodas. And that has a bit of green to it. Green Tea Extract (GTE) provides a gentle “pick-me-up” without the undesirable effects of soft drinks and energy drinks. You might also be surprised to know that GTE may have many added health benefits.
Here are 13 reasons why choosing an energy drink with GTE over traditional sugar and caffeine is the best choice you can make.
GTE contains polyphenol catechins which are anti-oxidants shown to fight and even repair cell damage caused by free radicals in the body. Free radicals and oxidation contribute to many of the common problems people experience.
GTE has been shown to improve blood flow and support healthy cholesterol levels. If it’s good for the heart, it’s good for the brain. In one Swiss study, MRIs revealed that people who drank green tea had greater activity in the working-memory area of their brains.
When taken with meals, GTE may help normalize blood sugar levels at an already healthy level. EGCG (also known as epigallocatechin gallete, a catechin) in green tea changes how glucose is absorbed. EGCG mimics insulin and inhibits the liver’s production of glucose, subsequently supporting healthy blood sugar levels.
L-Theanine is unique in that it helps promote good health and eases stress, all while providing sustained energy. It’s used in certain energy drinks because it energizes without the jitters and overstimulation of traditional caffeine. It helps to improve mood and promotes a feeling of confidence and security. It may also improve one’s ability to learn more quickly and focus more intently.
Green tea is so inexpensive and offers so many health benefits, everyone should at least give it a try.
