Caffeine Addiction

Caffeine can become addicting and can over power your day. When you start to feel sluggish and need energy most people turn to caffeine. Individuals with caffeine addiction tend to drink about the equivalent of two, 6-ounce coffees or five 12-ounce cans of soft drinks. They can develop a dependency on caffeine and experience symptoms if they do not get their caffeine fix. Some experience withdraw symptoms could be a migraine headache, insomnia, restlessness, irritability, rapid heartbeat, stomach issues, and anxiety. Some helpful ways to beat your caffeine fix are:  · Try exercising when you start becoming tired. A quick 15-minute jog will energize you and get you ready for what’s to come.    · Drink plenty of water. You can even find carbonated water to help trick your self in thinking you are drinking a soda. Sometimes flavor water can also help.    · Get plenty of sleep. Sleeping 5 or 6 hours a night may not be enough for you so try sleeping an extra 30 minutes every night till you find that perfect sleep cycle. If you are able to, take a 20 or 30 minute nap.    · Make sure you are eating plenty of fruits and vegetables and if needed, schedule an appointment with your Primary Care Physician to check your levels. Switch your mid-day snack to include protein, fruits and vegetables.    · Slowly decrease the amount of caffeine you drink a day to avoid the withdraw symptoms.      You don’t need a substance to keep you going, all you need is food, water and motivation. Don’t rely on a quick fix that can cause problems down the road.

Caffeine can become addicting and can over power your day. When you start to feel sluggish and need energy most people turn to caffeine. Individuals with caffeine addiction tend to drink about the equivalent of two, 6-ounce coffees or five 12-ounce cans of soft drinks. They can develop a dependency on caffeine and experience symptoms if they do not get their caffeine fix. Some experience withdraw symptoms could be a migraine headache, insomnia, restlessness, irritability, rapid heartbeat, stomach issues, and anxiety. Some helpful ways to beat your caffeine fix are:

· Try exercising when you start becoming tired. A quick 15-minute jog will energize you and get you ready for what’s to come.

· Drink plenty of water. You can even find carbonated water to help trick your self in thinking you are drinking a soda. Sometimes flavor water can also help.

· Get plenty of sleep. Sleeping 5 or 6 hours a night may not be enough for you so try sleeping an extra 30 minutes every night till you find that perfect sleep cycle. If you are able to, take a 20 or 30 minute nap.

· Make sure you are eating plenty of fruits and vegetables and if needed, schedule an appointment with your Primary Care Physician to check your levels. Switch your mid-day snack to include protein, fruits and vegetables.

· Slowly decrease the amount of caffeine you drink a day to avoid the withdraw symptoms.

You don’t need a substance to keep you going, all you need is food, water and motivation. Don’t rely on a quick fix that can cause problems down the road.

Self-Care Month

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September is National Self-Care month! Whether you are a busy parent, a college student, or a hard-working individual, self-care is very important to incorporate into your life. We are all very busy, but we still need to find ways we can improve our health and quality of life without feeling burnt out or sluggish.    

·         Getting enough sleep is very important. Most adults need 7 to 8 hours of sleep per night. Going to bed at a decent hour is extremely important for those who get up early. Work on setting a time to lay in bed each night. Make sure the TV is off.

 

·         Exercise is another important factor in our lives. Exercise can help in many ways both mentally and physically. Reduce your stress by taking a walk to clear your mind or go to the gym after work to let off any steam you have built up. Increasing your heartrate for 20 min per day at least 5 days a week is extremely beneficial.

 

·         Schedule a Massage! These are also beneficial for both physical and mental health.

 

·         Drink plenty of water. The cells, tissue, and organs in your body all need water to function properly. If you feel sluggish or have brain fog, this could be a sign of slight dehydration. If you are male, you need about 3.7 liters of water everyday and if you are female you need about 2.7 liters of water every day.

 

·         Nutrition. Ensuring you get a nutritious meal at least 3 times per day is very important in providing fuel for your body. Eating plenty of fruits and vegetables can help your body rid off any infections or bacteria. When you are stressed your body is less defensive with fighting off bad invasions so eating a healthy meal can help compensate with that.

 

·         In our busy lives we typically put off self-care but taking care of ourselves should be our priority. Meditation is a great technique for relaxing our minds, but if you are not into meditation, a simple journal can really help. Writing down everything you are thinking about will help relax your mind.

 

Remember to always take care of yourself first so that you can achieve your goals better and faster.  

Back to School Month!

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August is National Back to School Month. Let’s talk about how we can help our kids stay healthy by providing them with nutritious lunches.

·         Instead of packing the fruit gummies, you can buy a bulk of fruit. Wash them and cut them once you get home and separate them in snack bags or small containers that are easy to grab when packing lunch. If you can’t buy fresh, then fruit cups are the next best thing.

 

·         You can do the same with any vegetables. Prepack them in snack bags and pack a small container of ranch, hummus, or guacamole. Meal Prepping is key to success!

 

·         Snack wraps are the easiest to make. Use a tortilla wrap. There are many different types like, spinach or roasted tomato. Inside the wrap you can add avocado, chicken salad, turkey, chicken, cheese, egg, tuna. Anything to add protein to their lunch.

 

·         Left overs are also another great lunch. Anything that does not have to be reheated. Such as turkey or chicken. You could add these to the snack wraps for a cold sandwich. 

 

·         Bento boxes are a great way to ensure your kids get fruits, vegetables and a protein with the right portions. You can find these online and even in local stores. These are a good alternative to a classic style lunch box.

 

·         Nuts, small cheese bites, pretzels, trail mixes, and hard-boiled eggs are all great snacks to add in to their lunches.

 

You can even add some of these great lunch ideas to your lunch for work.

6 Fruits and Vegetables to Harvest in June

 

 Here are 6 fruits and vegetables that are harvested in June and some ways to prepare them:

 

1.      Strawberries are a seasonal favorite and who doesn’t love strawberries? You can put them in a smoothie, add to your yogurt or cereal, cover them in dark chocolate, or just eat them plain!

2.      It’s also “Salad Season”! Fresh leafy greens such as kale, spinach, and many lettuce varieties can easily be cut up to make a great salad! Just add your favorite toppings and go easy on the dressing! You could even cut up those strawberries and add them on top!

3.      Jazz up roasted broccoli by adding flavorful spices such as lemon pepper or garlic powder along with your chicken to make a great sheet pan dinner or boil the broccoli on the stovetop until tender, drain well, and add some lemon juice and butter!

4.      Potatoes are the most versatile of the June vegetables and can be prepared with minimal effort! You can make baked potatoes and add your favorite toppings or try a new twist like store bought rotisserie chicken tossed in buffalo sauce topped with crumbled blue cheese or ranch dressing. Or mix up Taco Tuesday with a baked potato topped with black beans, salsa, shredded Mexican cheese and sour cream! Make use of your grill this summer and look up all the different ways to season up olive oil tossed potatoes in Aluminum foil packets. Or try oven-roasting cut up potatoes along with onions, bell peppers and baby carrots tossed in olive oil and rosemary!

5.      Radishes-yes, I said radishes!  Just add some simple seasoning like salt and pepper and roast those babies! Or you can slice them up and add them to your salad or make a delicious summer slaw with some spring cabbage.

6.      Asparagus is also harvested in June and can be prepared in a number of ways such as roasting in the oven with olive oil, salt, pepper, and parmesan cheese.  Makes a delicious side for grilled steak or chicken!

            Now let’s get out and celebrate National Fruits & Vegetable Month by picking up some fresh produce today at your local farmers market, grocery, or garden!!

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20 Things to Do Instead of Drinking Alcohol

April is Alcohol Awareness Month. Although alcohol can be fun and enjoyed on occasion, it is often greatly abused by the population. Roughly 16 million people suffer from alcohol abuse! Since it is April, try to pay closer attention to how much alcohol you are actually consuming each week. Here are 20 things you can do instead of drink alcohol!

 

  1. Go to a movie

  2. Go for a long walk

  3. Grab coffee with a friend

  4. Read a book

  5. Play a board game with your kids

  6. Learn to play an instrument

  7. Repaint a room in your house

  8. Clean out your closets and drawers

  9. Visit the Humane Society

  10. Ride a bike

  11. Go for a run

  12. Sign up for a new workout class

  13. Plan your dream vacation

  14. Visit your local library

  15. Pick up an old hobby

  16. Pick out a new recipe to try

  17. Walk around the mall but leave your wallet at home!

  18. Bring your kids to the park

  19. Make a meal for a friend

  20. Spend the day in a new town

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Ten Books To Change Your Mental Game!

Mental health is just as important as your physical health! It is incredibly important to consistently work on your personal growth. When you work on your self-development, you are able to be the best version of yourself! And when you are the best version of yourself, you are able to serve others in the ways they need. Personal development is a key component in a person's growth, maturity, success and happiness. It is the foundation of emotional, physical, and spiritual health. Below are 10 books to add to your reading list! Grab a journal too and take notes along the way. Happy Reading!

 

1. The Power of Positivity by Norman Vincent Peale

2. Think and Grow Rick by Napoleon Hill

3. How to Win Friends and Influence People by Dale Carneige

4. Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial by Tony Robbins

5. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferris

6. The 7 Habits of Highly Effective People by Stephen R. Covey

7. The Power of Now: A Guide To Spiritual Enlightenment By Eckhart Tolle 

8. Getting Things Done: The Art of Stress Free Productivity by David Allen

9. Habit Stacking: 127 Small Changes to Improve Your Health, Wealth, and Happiness by Steve Scott

10. The Miracle Morning by Hal Higdon

 

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Heart Healthy Foods

It’s the month of LOVE! What better way to show yourself some LOVE than by eating foods that fuel a happy, healthy heart?! Here are six easy foods to add into your diet to ensure you are maintaining a heart that is in tip-top shape!

 

1. Leafy Green Vegetables: from spinach to kale to collard greens!

Leafy greens are packed with Vitamin K which helps protect your arteries. These super foods also reduce blood pressure and decrease the stiffness in the lining of your blood vessels. When you eat more leafy greens – you lower your risk for heart disease.

 

2. Whole Grains: from oats to brown rice to quinoa!

Whole grains are very high in fiber which greatly reduces your bad LDL cholesterol and decreases the risk of heart disease.

 

3. Berries: from blueberries to strawberries to raspberries!

Incredibly high in antioxidants, berries help protect your heart against inflammation. Eating berries daily can help improve the function of the cells in your blood vessels which in turn control your blood pressure.

 

4. Avocados!

This fruit is a wonderful source of healthy monounsaturated fats that help reduce your levels of cholesterol. They are also high in potassium which is key nutrient in maintaining a healthy heart.

 

5. Dark Chocolate: Chocolate?! It’s true!

Dark chocolate is rich in antioxidants that can help reduce your risk for coronary heart disease. But just remember, it’s still high in sugar so just be careful not to eat too much. Search for chocolate that is 70% or higher in cocoa.

 

6. Olive Oil: similar to avocados!

This monounsaturated fat is packed with antioxidants to fight inflammation in you heart and reduce your risk for chronic disease.

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Creating a Healthy New Year

How To Plan For A Healthy Year!

 

It can be incredibly stressful to think about creating and sticking to resolutions in the New Year. Maybe you like the idea of a healthier lifestyle, but you don’t even know where you should start! Let’s look at some simple ways to incorporate wellness into your everyday lifestyle. Health should be fun and easy, not difficult and time-consuming.

1. Find an exercise you enjoy! Try taking the dog for a walk, joining a running club, biking to work, walking with the family after dinner, or joining a fitness group. We should be exercising because we love our body – not because we hate it.

1. Find an exercise you enjoy! Try taking the dog for a walk, joining a running club, biking to work, walking with the family after dinner, or joining a fitness group. We should be exercising because we love our body – not because we hate it.

2. Meal plan and grocery shop for the week! The internet is a wonderful place when it comes to find quick and healthy recipes. Try typing in “Healthy, Easy Recipes” on Google and I guarantee thousands of results will pop up. Follow this rule-of-thumb: Pick 2 meals that sound like something you and your family would enjoy and pick a meal that you have never tried before in your life! Write down all the ingredients, head to the grocery store, and prepare a few meals for the week!

2. Meal plan and grocery shop for the week! The internet is a wonderful place when it comes to find quick and healthy recipes. Try typing in “Healthy, Easy Recipes” on Google and I guarantee thousands of results will pop up. Follow this rule-of-thumb: Pick 2 meals that sound like something you and your family would enjoy and pick a meal that you have never tried before in your life! Write down all the ingredients, head to the grocery store, and prepare a few meals for the week!

3. Make family time a priority! Family time is incredibly important. When you leave your work at work, you have more time to focus on your loved ones. As you commute home, mentally prepare yourself with questions you can ask your family about their day and also take that time to destress from any problems at work.

3. Make family time a priority! Family time is incredibly important. When you leave your work at work, you have more time to focus on your loved ones. As you commute home, mentally prepare yourself with questions you can ask your family about their day and also take that time to destress from any problems at work.

4. Invest in personal development! Read books, listen to podcasts, journal about gratitude – do these things and you will discover a side of you that you didn’t realize existed yet. When we invest in ourselves, everyone around us benefits! Try researching some of the best personal growth books and podcasts on the market right now!

4. Invest in personal development! Read books, listen to podcasts, journal about gratitude – do these things and you will discover a side of you that you didn’t realize existed yet. When we invest in ourselves, everyone around us benefits! Try researching some of the best personal growth books and podcasts on the market right now!

5. Smile! A smile is incredibly contagious. Next time you feel down or off-set, try smiling! Smiling has been shown to instantly increase your mood and the mood of those around you. Positive thinking helps as well. When a negative thought pops in your head – try thinking of something positive instead and don’t forget to smile!

5. Smile! A smile is incredibly contagious. Next time you feel down or off-set, try smiling! Smiling has been shown to instantly increase your mood and the mood of those around you. Positive thinking helps as well. When a negative thought pops in your head – try thinking of something positive instead and don’t forget to smile!