We are looking for Wellness Advocates to join our fast growing team! Applicants must be good communicators, work well with others and ultimately help contribute to the overall team's goals. We are looking for someone that is teachable, is organized and has good foundational administrative skills. Someone that is effective in facilitating classes that are designed to educate members on strategies used to improve one's health and manage chronic diseases is ideal. Must be positive, friendly and have good relationship-building skills. Able to incorporate new ideas and make adjustments to meet the changing demands of the company. Must be self-motivated and have a passion for health and helping people achieve their health and wellness goals. This position offers great earning potential that is directly influenced by following the steps that will be provided to you in training and onboarding. In addition to receiving training about the organization and materials available to you, you will receive ongoing training and support to help you meet your earning goals.
Required Skills:
Preferred Skills:
Earning Potential:
Note: Salaries are based on work performance and time dedicated to earning above-mentioned income.
Push Ups
Correct push ups are performed when the arms are straight, and your abdomen and butt are tightly locked. The lowering should be in a steady manner, rather than quickly, and continued until your elbows are at a 90-degree angle or less. Once your chest, nose, or chin, touch the floor, or your arms go all the way down to a 90-degree angle, lightly pause, then push back up to the originating position.
Pull Ups
To perform a correct pull up, first make sure your bar has a grip that is barely wider you’re your shoulder width. With your hands facing opposite or away from you, engage in a complete surrender hang, then pull yourself up until your chin is above the bar. Pause for a moment, and then lower yourself back down to the surrender hang position.
Dips
Focusing on looking straight ahead and contracting your stomach muscles, lift yourself up using parallel bars or rings. Then, if necessary to gain stability, bend your knees.
With your elbows at your sides, lower yourself until your triceps are parallel to the floor. Once you hit parallel, push back up until just before you’re able to lock your elbows.
Deadlifts
To start, set under a barbell with your feet angled slightly outward, apart at about hip width. Then bend over to grip the barbell with both hands at shoulder width; and bend your knees until the bar nearly reaches your shins. Pick the bar up off the ground and press down with your legs until the barbell passes your knees. Then thrust your hips forward until you are standing up. Reverse your movement until the bar returns to its starting place on the ground.
Squats
Proper squats start with the correct stance. Stand with your feet slightly wider hip width and your toes pointed slightly outward. Holding this position, place your arms straight out in front of you, parallel to the ground. Your chest should be kept up and your spine in a neutral position. Your weight should be on the heels and the balls of your feet. Keeping your core flexed, break at your hip and push your butt back. Keep sending your hips backwards as your knees begin to bend. Squat low until your hip joint is lower than your knees. Then, to come back up, navigate through your heels and knees outward. In order to reap glute toning benefits, squeeze your butt in your top stance.
Inverted Rows
First, set your bar or rings near waist height. Lying under the bar in a face up manner, grab the bar with an overhand grip (meaning your palms face away from you) at a slightly wider than shoulder width. At this point, you should be contracting your abdomen and butt while keeping your body in a straight line. Pull yourself up to the bar until your chest touches the bar; and then lower yourself to the starting position.
]]>A growing number of studies published on the benefits of sweet cherry consumption supports these findings. Researchers from around the world, including the USDA, have identified a host of benefits including effects on certain types of cancer, cardiovascular disease, diabetes and even gout. And they’ve also uncovered qualities that can help boost stress response.
Here are four top reasons to reach for sweet cherries in times of stress:
1. Make stress eating healthy eating
According to Harvard Medical School, persistent exposure to stress may result in the release of cortisol, a hormone that increases appetite. People under stress often turn to comfort foods that are high in fat or sugar, and the associated relief can create a feedback loop that leads to overeating and weight gain.
If stress eating is an issue, reach for sweet cherries. The American Journal of Clinical Nutrition of 2002 shows that cherries are rock stars when it comes to their glycemic index of just 22 (on a scale of 0 to 100, with less than 55 considered low) and a glycemic load of just three (below 11 is low). The former number indicates how sugary a food is, while the latter adjusts for serving sizes. Plus, about 2.5g of fiber in each cup of sweet cherries means glucose is released more slowly, helping to stabilize sugar levels. Crunchy, cold and sweet, fresh cherries make an ideal snack fresh from the fridge or frozen.
2. Take the pressure off blood pressure
Stress can influence factors that contribute to hypertension. For instance, stress can encourage the nervous system to produce hormones that constrict blood vessels (vasoconstrictors) and make it more difficult for blood to circulate, causing blood pressure to rise and increasing risk of cardiovascular disease.
Eating sweet cherries has been associated with lower blood pressure, both systolic and diastolic measures. Consuming sweet cherries is correlated with a decrease in vasoconstrictors, but even better, the fruit increases the effectiveness of compounds that help widen blood vessels for easier blood flow.
3. Reduce inflammation
In times of stress, the body will instigate a “fight or flight” response and produce stress hormones, redirecting resources from other functions. With prolonged stress, that continuous state can create an inflammatory response and introduce the potential for chronic diseases.
Research shows that the dark red of sweet cherries comes from anthocyanins, which have anti-inflammatory properties that rival NSAIDs like ibuprofen. These powerful antioxidants have been shown in studies of sweet cherry consumption to help reduce oxidative stress that contributes to inflammation.
4. Get a good night’s sleep
Stress and sleep are closely intertwined. When experiencing stress, sleep can be interrupted or cut short as anxious thoughts rise to the surface. At the same time, prolonged sleep disruption can increase stress, as the body has insufficient time to recharge and repair.
Sweet cherries are a good source of tryptophan, serotonin and melatonin, compounds that have a hand in regulating sleep cycles and contributing to feelings of well-being. Experts suggest enjoying a serving of the fruit about an hour before bedtime to benefit.
Stress-free snacking all summer long
While sweet cherries are available year-round in various forms — dried, frozen, canned — there’s something particularly satisfying about fresh sweet cherries. Don’t let stress-induced snacking get the best of you! When the cravings call, protect your health and reach for a summer treat, like sweet cherries, that is both good for you and tastes great.
]]>Here are five reasons to involve your children in meal prep.
1. Kids learn a lot
It’s amazing how many skills are involved in cooking:
Cooking together also involves teamwork, communication and valuable life lessons like meal planning and budgeting.
2. Help others fight hunger
Another meaningful life lesson is teaching kids about giving back to the community. By choosing ingredients with the Produce for Kids logo in your grocery store's produce department, you’ll help feed people in need. Produce for Kids has raised $7 million for Feeding America and other charities supporting children and families.
3. Establish healthy lifelong habits
Choosing recipes featuring fresh produce boosts your family's health while establishing good habits for life. Explore ProduceforKids.com/recipe-index for great options — all approved by a registered dietitian. For example, try substituting every kid's favorite, French fries, with this healthier version:
Ingredients
2 firm, ripe avocados, sliced ½-inch thick
1 lemon, juiced
1 lime, juiced
1 cup panko breadcrumbs
1/2 teaspoon salt, divided
1/2 teaspoon lemon pepper seasoning, divided
Instructions
Preheat oven to 425°F.
Combine lemon and lime juice in small bowl. Mix bread crumbs, ¼ teaspoon salt and ¼ teaspoon lemon pepper in separate bowl.
Dip avocados into juice, season with ¼ teaspoon salt and ¼ teaspoon lemon pepper and press into bread crumbs.
Spray baking sheet with cooking spray, lay avocados single layer and bake 12-15 minutes or until golden brown.
Serve with chipotle ranch dressing or cilantro lime dipping sauce using Greek yogurt.
Serves 4.
4. Cooking is creative
Once your children have mastered cooking basics, let them be creative. Learning what flavors go together and increasing their knowledge of ingredients makes cooking about much more than following directions. Encourage kids to experiment with recipes or create their own. What they invent (with a little supervision) may surprise you!
Start with a recipe that's easy to customize with your favorite substitutions, like these flavor-packed, plant-based burgers:
Southwest Black Bean Burgers
Ingredients
1/2 red bell pepper, cut in half
1/2 small RealSweet sweet onion, cut in half
1 (15-ounce) can low-sodium black beans, drained, rinsed
1 large egg
1/2 cup breadcrumbs
1 1/2 teaspoon chili powder
1 1/2 teaspoon cumin
1/2 teaspoon garlic powder
1 teaspoon olive oil
4 hamburger buns
1 Sunset tomato on the vine, sliced
1 Mission Produce avocado, sliced
Instructions
Place pepper and onion in food processor and blend until finely chopped (if there's a lot of water after blending, strain using mesh strainer). If you don't have a food processor, grate or finely chop instead.
Mash beans in large bowl. Add pepper/onion, egg, breadcrumbs, chili powder, cumin and garlic powder. Season with salt and pepper to taste and mix well. Divide into 4 patties.
Heat oil in skillet over medium heat. Cook patties 6-8 minutes each side.
Top buns with burgers, tomato and avocado.
Serves 4.
Substitutions to try:
5. Develop confidence
Mastering cooking tasks helps your child develop feelings of competence. Consider your child’s age, and supervise for safety. Children's abilities vary greatly, so start by allowing children to measure, stir or garnish — adding tasks as they get older and gain experience and skill.
Here's an easy recipe that kids will love to make:
Orange, Mango and Banana Smoothie Ice Pops
Ingredients
1 Coast Tropical mango, sliced
1 banana
1 large orange, juiced
1/2 cup vanilla Greek yogurt or alternative yogurt
Instructions
Place mango, banana, orange juice and yogurt in blender. Blend until smooth.
Pour into molds and freeze 2-3 hours, or until frozen.
]]>
Here are some helpful tips for helping you live your best, healthiest life:
1. Create a realistic schedule
It’s a lot easier to blow off your at-home workout than a one-on-one training session or group class. What’s the secret to success? Put your fitness routine on your calendar! Instead of telling yourself, “I’ll exercise after I’m done with work,” switch your thinking to, “I’ll exercise at 6 p.m,” that way you’re more likely to hold yourself accountable. Pro-tip: Make sure it’s actually written in your calendar and set an alarm to remind you.
2. Prioritize sleep
To maximize the work you put in during exercise, be sure to get enough rest every night. A full night's sleep aids your muscle growth, enhances muscle recovery, regulates weight management and can help boost your metabolism. Turning off electronics and other distractions at least 30 minutes before bed helps you fall asleep faster and achieve a higher quality sleep.
3. Designate a fitness space
You don’t need a full in-house gym to have a successful workout, but it is important to think about what you’ll be doing. Yoga, core exercises or Pilates only require enough space for a yoga mat, whereas a cardio workout may need a larger area or harder surface. Consider your preferred activities before you set up your space and try to set up camp somewhere quiet with few distractions.
4. Stay hydrated
Caffeinated energy drinks are a trendy pre-workout beverage, but they can lead to negative side effects like jitters and energy crashes. The best way to avoid cramps and fatigue is to drink water before, during and after a workout. Sports drinks with electrolytes are a good option for high-intensity exercise, but be mindful of their sugar content.
5. Add fueling ingredients to your diet
Registered Dietitian and Nutritionist Dawn Jackson Blatner recommends incorporating nutrient-dense foods into your diet that support your fitness goals.“It’s important to fuel your body with high-quality ingredients all the time, but especially when you are being more active,” said Blatner. Here are a few items that should be incorporated into your diet while you are working through a fitness routine:
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Here are three non-dairy, plant-based food swaps to get you started.
1. Plant-based spreads – eat better, not butter
Dairy butter may be delicious, but it is full of saturated fats and has a huge impact on our environment. The good news is that today’s margarines are better than butter from dairy cows and there are plant-based, non-dairy spreads that are great substitutes for dairy butter. Think of these like butters from another mother — Mother Earth. They contain no animal products and no trans fats.
After a decade of innovation — and a lot of taste testing with consumers — today’s dairy-free plant-based spreads are made with oils from nuts, fruits and plants. They spread, melt, cook and bake like dairy butter. The upside is that plant-based is lower in saturated fats and are lower in cholesterol than dairy products.
Plant-based spreads, like Earth Balance Original Natural Buttery Spread, contain no trans fats and no hydrogenated oils. Earth Balance Original Natural Buttery Spread is made with good fats from plant-based oils such as omega-3 ALA. Eating foods with good fats is part of a healthy diet.
Today’s great-tasting and better-for-you-and-the-planet plant-based spreads are not your grandmother’s margarine or the high cholesterol, saturated fat dairy products of today.
2. Vegan cheese – non-dairy tastiness of cheese
Cheese is one of the most common food garnishes used in the world. Sprinkled on pizza, melted into lasagnas and grilled sandwiches, or sliced atop a cracker — the good news is that consumers can enjoy plant-based vegan cheeses without giving up their love of the delicious taste of dairy cheese.
The vegan cheese market is exploding as more consumers demand tasty plant-based options. Popular in vegan circles, plant-based cheese brands are breaking into mainstream supermarkets with block, slices, grated and creamy products that look, smell, feel, taste and melt like dairy cheese. From grated mozzarella and sliced cheddar to cream cheeses and specialty cheeses like feta and Parmesan, plant-based foodies can now enjoy the tasty goodness of plants with the bonus that they are 100% vegan — free of animal products, preservatives and GMO ingredients.
3. Non-dairy milk – healthy choices from plants
Non-dairy milks have long been the choice for those who are lactose intolerant. But that’s changed. Beyond being environmentally friendly to produce compared to milk from dairy cows, non-dairy milks also have health benefits, including no cholesterol and a healthy combination of mono- and polyunsaturated fats. They also don’t have the antibiotics, hormones or other additives of their dairy counterparts. These plant milks can generally be used in nearly every recipe where milk is needed, from baking chocolate chip cookies to your morning protein fruit smoothie.
Almond milk has high levels of monounsaturated fatty acids and may also help reduce chance of cardiovascular disease. Oat milk is an option for those suffering from food allergies, plus it contains fiber that can help lower cholesterol. Soy milk is cholesterol free and contains all the essential amino acids our bodies need.
Eat better with one plant-based food swap step at a time
Eating better has never been easier for the health-conscious and environmentally sensitive eater. Still not convinced? Too hard? Keep it simple. Swap in one plant-based food at a time — a splash of oat milk in that afternoon latte, a nibble of a plant buttery chocolate chip cookie just out of the oven, or a grilled cheese sandwich made with vegan cheddar slices and pulled apart to start from the melt-y middle. Finding healthy plant-based foods has never been easier or tastier. You’ll notice how deliciously simple it is to make the swap.
]]>If you are experiencing symptoms such as frequent urination (often more than ten times a day), persistent thirst or chronic fatigue, it’s possible that you are living with diabetes — and it’s crucial to get tested so you can get the treatment your body needs. That's particularly important now, because, according to the CDC, diabetes sufferers are among those at higher risk for severe illness from COVID-19.
Although the current pandemic and social distancing measures make things more challenging, the following tips can help you manage your blood sugar and prioritize your health if you have type 1 or type 2 diabetes, a family history of diabetes or are experiencing diabetes symptoms:
1. Get tested
The only way to be sure about your blood sugar health is to get tested. It’s easier than ever to determine your risk for diabetes, even when spending more time at home.
2. Keep track of your symptoms
Identifying your symptoms will help you tackle your health issues head on. Keep an eye out for symptoms of high blood sugar, including feeling thirsty all the time, feeling tired all the time or weak, frequent headaches, concentration issues and a fasting blood sugar level of 100mg/dl or more. If you experience these symptoms, it’s important to get tested for diabetes right away.
3. Choose foods with a Low Glycemic Index
The Glycemic Index (GI) is a ranking of how quickly certain foods make your blood glucose levels rise after eating them. Carbohydrates with a low GI, such as porridge, brown pasta, noodles and multiseed/granary breads, are the best type of carbohydrates to eat for pre-diabetes or diabetes. 'Pulses’ such as chickpeas, garden peas, butter beans, kidney beans, black beans and lentils are high in fiber and protein, which will also help slow down the breakdown of carbohydrates into glucose in the blood. This means that they don’t give that sharp rise in your blood sugar levels.
4. Stay active
Physical activity is one of the best things you can do for your overall health and will help keep your blood sugar levels within normal limits. As a rule of thumb, aim to get at least 30 minutes of moderate-intensity exercise into your day 5 times per week. Many free classes are available online, for all fitness levels, to help you start or continue your exercise routine.
5. Prioritize sleep
Sleep affects blood sugar, and your current blood sugar affects your sleep. Studies show that those who sleep for six hours or less will have significantly higher blood sugar, and a lack of sleep leads to slower fat metabolism and slower glucose processing — so aim to get at least seven to eight hours of quality sleep each night.
While staying active, eating the right foods and keeping track of your symptoms can all help manage your blood sugar, the most important way to make sure you are managing your health is to get tested.
]]>Gut health is about more than just healthy digestion. It’s linked to your immunity and overall well-being.
That’s because below your belt lies a sophisticated system of organs powered by a community of beneficial bacteria called the microbiome. Your stomach, pancreas and liver, driven by the mighty microbiome, aids in digestion as it breaks down food, absorbs nutrients and extracts energy that fuels us every day.
Maintaining the right balance of microbes in your gut not only helps digestion, it can be a powerful ally in keeping everything in optimal working condition.
Support a healthy gut with these simple tips.
1. Keep moving
Regular exercise can stimulate your digestive, metabolic and immune systems, arming your body with the protection it needs to fight off bad bacteria.
2. Fiber up
Add dietary fiber, complex carbs, and plant proteins to your diet by increasing your intake of whole fruits, vegetables, and grains like oatmeal. These foods deliver nutrients that work naturally with your body to keep your digestive system in balance.
3. Pack a probiotic
Probiotics are composed of helpful bacteria to help support immunity and healthy digestion. We usually think of bacteria as something that can cause disease, but probiotics are the good bacteria that can be very effective in keeping your gut healthy.
4. Do a gut check
How can you be sure your probiotics product is delivering the benefits you need? According to Morris, what matters most is knowing what strains are included in the product and that there’s clinical support for those digestive and immune benefits.
“It’s less about the actual quantity of probiotics than having the right level of probiotics,” she said. “Nutrilite Balance Within Probiotic was designed with the right balance of the right strains at the right levels for digestion and immune health.”
DigestZen is a wonderful companion to aid in the digestion of food, soothe occasional upset stomachs, and reduce uncomfortable gas when used internally.*
]]>“Each headache comes with its own set of symptoms and a different approach to treatment,” says Vincent Martin, MD, president of the National Headache Foundation and professor of Clinical Medicine, University of Cincinnati College of Medicine. “A physician trained in headache medicine is the best person to diagnose the type of headache you’re experiencing but since symptoms usually come on gradually, you should record your symptoms and triggers over a few weeks.”
June is National Headache and Migraine Awareness Month and the National Headache Foundation is sharing information on the four most common types of headache and the best treatments for relief.
1. Tension
What is it: Typically these originate in the neck or back of the head with muscle tension and creep forward. Tension headache can be triggered by poor posture, lack of movement, eye strain, stress and hunger. They can be chronic or infrequent.
Treatment: The occasional tension headache can be treated with nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen, as well as stretching and regular exercise. Chronic forms can be treated with amitriptyline or regular non-medication treatments including relaxation, developing coping strategies, acupuncture, massage therapy and physical therapy.
2. Sinus
What is it: Common when you are sick or suffer from allergies, this type of headache is caused by inflammation in the sinus passage with pain usually presenting in the forehead, browbone, cheeks, eyes and nose. They are often accompanied by nasal congestion, sinus drainage or fever.
Treatment: Monitoring your allergies can play a major part in avoiding a sinus headache. When allergens are high, you can take an antihistamine. NSAIDs can also help relieve pressure by reducing the inflammation in your sinuses. If you’re sick and suffering from a sinus headache, NSAIDs plus a decongestant can often be your best option. You may need your health care practitioner to prescribe an antibiotic if the sinus infection is caused by bacteria.
3. Cluster
What is it: People with cluster headache often describe the pain as relentless stabbing sensations and experience attacks several times throughout a day for weeks at a time. During a cluster headache series, the pain is always on the same side, usually around the eye, and can include nasal congestion, sinus drainage or a drooping eyelid. Research indicates cluster headache series can be more active in the spring and fall due to the changes in daylight and disruption in the sleep cycle with the time change. Unfortunately, some people will experience chronic cluster headache.
Treatment: Preventive treatments are available for cluster headache once a person is in an attack series. During an acute attack, inhaling pure oxygen by mask is helpful.
4. Migraine
What is it: Migraine disease is believed to be due to a hypersensitive nervous system that results in debilitating and recurring attacks of pain that can be accompanied by nausea, vomiting, dizziness or sensitivity to light and sound. Some migraine attacks are preceded by disturbance in vision or smell, known as an aura. For some, other symptoms begin 24 to 48 hours before the attack and can range from dizziness and fatigue to mood swings or extreme hunger. Known triggers of migraine include stress, hormonal changes, certain foods (cheeses, chocolate, preservatives), and beverages (caffeine, alcohol).
Treatment: Maintaining a regular sleep schedule, not skipping meals, and hydration can help prevent migraine attacks. Keeping a record of triggers can help you and your health care practitioner correctly diagnose and treat your migraine disease with lifestyle changes, prescription and over-the-counter medications, and non-drug therapies such as acupuncture, biofeedback training, and relaxation therapy.
“The next time your head pain strikes make note of the pain location, any potential triggers and have an honest conversation with your health care practitioner so they can help you get back to living your life,” concluded Martin.
]]>In today's overly connected 24/7 society, it can be difficult to find quality time with your spouse, kids and friends — let alone yourself. But carving out some quiet “me” time should be on everyone’s priority list, and even a few minutes flying solo can deliver big benefits.
“Solitude is an intentional period of time set aside to reconnect with yourself,” says Rachel Astarte, psychotherapist, certified life coach and author of Celebrating Solitude: How to Discover and Honor Your Highest Self (Green Oracle Press, 2012). “Ideally, it is designed to recharge your batteries so that you can give back to the world.”
For some people, however, solitude is uncomfortable. Maybe you have FOMO (fear of missing out) or feel guilty prioritizing yourself over others or equate being alone to being punished — e.g., being sent to your room as a kid. Regardless, Astarte recommends giving it a go. Here’s why.
You'll gain clarity. Solitude allows you to clear your mind of mental chatter and get to the root of a problem or issue without distractions from the outside world, according to Astarte.
You'll boost creativity. “In true creative mode, the only voice we need to hear is our own,” Astarte says. “It is this clarity of mind that allows us to open ourselves to the vastness of possibility.”
You'll reduce stress. “Stress causes our bodies to enter into the protective fight, flight or freeze mode, which is regulated by cortisol,” Astarte explains. Intentional solitude, wherein you practice what gives you joy, keeps you in a safe state of calm so your stress hormones are not triggered.
You'll connect with your spirituality. “Solitude allows us to rediscover the most elevated, most spiritually evolved self we can be,” Astarte says. “It gives us time to re-familiarize ourselves with the innate spark carried within us.”
You'll renew your energy. Giving to others all the time — while rewarding — also can be draining. “It’s like having a party and filling everyone’s glass with an empty pitcher — there is simply not enough to give,” Astarte says. Giving to yourself can help replenish your energy stores so you can return to life with a full tank.
Solitude might not come naturally to you, but you can improve with practice. Start with five minutes a day and gradually work your way up to 30 minutes of uninterrupted time. Here are some tips from Astarte for additional guidance.
Written by Jill Schildhouse for Oxygen Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
Get personalized coaching from Audree Lee. Through these intimate counseling sessions, Audree will get to know your individual goals and develop a plan to help you meet them. New to essential oils and feeling a bit overwhelmed? Struggling with a health challenge and you feel like you've tried everything? Book a convenient time to meet 1:1 with Audree Lee to discuss your health challenges.
]]>"I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food." (Genesis 1:29).
I experienced how important eating a plant-based diet was when I battled a cancer journey over 30 years ago. I have to be honest, I didn't understand why these foods were suggested,, but as my body began to feel and look better; I quickly realized the connection between food and how our bodies perform. Live foods, which can be summarized as fruits and vegetables that are full of color, nutrients and vitamins are the best gifts from God and the best food for our living bodies. There is no pill, potion or lotion on the planet today that can do what fruits and vegetables can do for the body. I suggest that you eat them daily to begin rebuilding the natural and efficient functions of the human body. Our bodies are able to repair naturally as well as prevent sickness and disease, but we have to do our part and ensure we are consuming these basic necessities so our bodies have the necessary fuel to do so.
Many are familiar with the Standard American Diet (SAD). Contrary to what we’ve been taught all our lives, me included, we have utilized this diet to shape our daily eating habits. But as the effects of this diet continue to take a toll on our health, it’s important to shift our mentality from something that has been ingrained in us for so long. The vast majority of the foods on the SAD diet are not healthy and have negatively affected our health over time. High amounts of sugars, high oil and salt content, and high consumption of dairy are main indicators for many of the health challenges we face today. Additionally, the growing presence of processed foods in our pantries have provided many families convenience and efficiency in a busy world with little time to focus on healthy eating. These processed foods are extremely harmful to our health. Many of the sicknesses and diseases we are plagued with today are linked to these toxic, processed foods that have been linked to headaches, joint pain, high blood pressure, diabetes, arthritis and more. I believe that the SAD Diet has led us to Standard American Diseases, and a Standard American Death.
We are made from the earth and we must make every effort to eat nutrient-rich, body renewing food fresh from the earth as well.
There are no shortcuts, especially when it comes to your health. Your proactivity and daily habits will shape your ability to live a long, healthy life or increase your chances of letting in sickness and disease. Everyday is a choice and every meal is a choice. When I walked the cancer journey, I was encouraged to eat foods from God's garden. I call them today G.O.D.'S B.O.M.B.S. Greens, Oxygenated Water , DoTerra Essential Oils, Seeds & Sprouts, Berries, Onions, Mushrooms, Beans, Sea Vegetables. These founding foods have all the nutrients, vitamins and minerals our body needs. Combining these foods provides even more disease fighting power and natural energy to take on the day. Hippocrates said, “Let food be thy medicine and medicine be thy food." I am living proof of this statement. I still eat the same way today now in my 60s and most days feel better than I did in my 20s when I was eating foods that my body didn't recognize. There is nothing that tastes so good to where I would jeopardize how good I want my body to feel.
]]>(BPT) - Weight-loss tips, fad diets and more — these days, they’re everywhere you look. And most of it is false information. In fact, the average American wrongly assumes a daily workout must be 95 minutes or more to be impactful, according to a new study conducted by Planet Fitness.
Americans express growing frustration with fad fitness, social media “fitspiration” and the many myths believed to be true about health and wellness. Here are some commonly-held misconceptions about fitness and the real truth behind them:
1) Myth: You have to put in a lot of time to get results
On average, Americans believe they need to work out for 95 minutes for it to even be beneficial. And those who don’t currently belong to a gym think a single, solid workout requires two full hours of exercise to be effective. However, recent guidelines from the U.S. Department of Health and Human Services note that just 10 minutes of exercise will help raise your heart rate and maintain fitness levels.
2) Myth: Working out is like a five-day work week
Nearly half of Americans believe you need to work out more than five times a week in order for it to be effective — and that’s just not true. Every single episode of physical activity can provide temporary improvements in cognitive function and levels of anxiety. “You don’t have to work out seven days a week, two hours a day, to get healthy,” says Chris Rondeau, chief executive officer of Plant Fitness. “The truth is that fitness can be fun, affordable, non-intimidating and not all consuming. The key is to just get started and know that every minute truly matters, and over time, can have a significant positive impact.”
3) Myth: Fitness needs to be a competition
Studies show that head-to-head challenges are demotivating to the majority of Americans who don’t currently belong to a gym. In fact, 68 percent find leaderboards specifically demotivating. When it comes to individual health, all activity counts, not just your position on a scoreboard. Find physical activity that is motivating and fun for you.
4) Myth: Social media helps spread the message of health and wellness
Quite the opposite. Common “fitspo” phrases such as, “no pain, no gain” or “nothing tastes as good as skinny feels” are ineffective, according to most Americans. On the flip side, 65 percent say that inspirational messaging like “investing in yourself” and “a year from now, you’ll be glad you started today,” is motivating.
“People can work out on their own terms and live healthy, happy lives, versus perpetuating certain myths that you should be ‘living to work out’,” says Rondeau. “It’s this mentality that has kept the majority of Americans from believing that they, too, can take that first step toward better health.”
]]>Since the dawn of history, honey has been used by man in countless ways. Ancient scrolls dating over 3,000 years ago have been found listing the reputed benefits of honey. Through the ages, honey has acquired a myriad of uses including sweetener, food enhancer, cosmetic, health food, aphrodisiac, medicine, religious symbol, energy food, athletic performance enhancer, embalmer, and even as money. Both honey and salt were mankind’s earliest preservatives. The Assyrians and Babylonians poured honey on the foundation stones and walls of their temples in order to insure the good favor of their gods. Curiously, honey was also considered a symbol for resurrection. Hence, it was not uncommon to find honey jars in the tombs of Egyptian kings.
I call Humble Honey, Manuka honey! It is produced in New Zealand by bees that pollinate the Manuka bush and is one of the most unique and beneficial forms of honey in the world. There are many Manuka honey uses that range from healing sore throats and digestive illnesses, to curing staph infections and gingivitis. Historically honey has been used for medicinal purposes dating back thousands of years. Seeing that it is one of nature’s richest antimicrobial sources, it shouldn’t surprise you to hear that many archeologists claim that while excavating the tombs of Egyptian royals from thousands of years ago, they discovered unspoiled honey in pots! Whether it was with the Far Eastern Vedic tradition or ancient Greek mythology, or in Biblical times, where the promised land was known as the “land flowing with milk and honey.” cultures around the globe have praised honey for being an amazing healing treasure. Yet because of industrialization, honey isn’t what it used to be. Germs have a very difficult time growing in honey. Honey also contains vitamins B, C, D and E and traces of minerals. It’s excellent in recipes and in tea. Used to sweetening with sugar? Simply substitute ½ cup for every 1 cup of white sugar and reduce your liquid by ½ cup. Be sure to check the ingredient to ensure there is only one ingredient, honey! The best choice when choosing the right honey with the highest health benefits is raw, unfiltered honey such as Manuka.
Energy boosting, disease reversing, body fat losing, detox drink
If you want to cleanse your body of harmful toxins, lose body fat, boost energy levels and help reverse disease, then adding natural detox drinks to your diet can help you improve your quality of life … fast! This powerful cocktail of super nutrients contains the following ingredients:
Apple Cider Vinegar is full of enzymes and good bacteria. It contains acetic acid, which has been shown to lower blood pressure up to 6 percent. It can also help eat up the starches if you do eat grains in your diet. My favorite brand is Bragg – Apple Cider Vinegar.
Lemon juice helps balance blood sugar and has an alkaline effect on your body helping to regulate PH. It also contains vitamin C. It is better to use a pure therapeutic grade essential oil for best results.
Cinnamon is one of the best antioxidants on the planet. It’s the number one herb/spice for balancing blood sugar. Again, it’s best to use a pure therapeutic grade essential oil for best results.
Cayenne pepper has been shown to drop blood pressure, increase metabolism.
Manuka honey can be used as a sweetener and as we just covered is packed with healthy beneficial properties.
Energy boosting, disease reversing, body fat losing, detox drink recipe
INGREDIENTS:
1 glass of purified water (12-16 oz.)
2 Tbsp. apple cider vinegar
2 Tbsp. lemon juice or use 2 drops doTERRA Lemon Essential Oil
1 tsp. Cinnamon or 1 drop doTERRA Cinnamon essential oil
1 dash Cayenne Pepper (optional)
1-TBS Manuka honey
DIRECTIONS:
Blend/stir all ingredients together and drink three (3) times daily 20 minutes before meals for two weeks. You may continue consuming one time per day before breakfast or lunch if desired.
]]>5 Proven Health Benefits of Blueberries
Blueberries are sweet, nutritious, very popular and often labeled as a superfood. Blueberries are low in calories and good for your health; packed with vitamins and nutrients and a natural antioxidant for added protection against foreign agents and illness.
Here are 5 proven health benefits of blueberries:
1. Blueberries are low in calories and high in nutrients
Blueberries are from the blueberry bush, a flower shrub that produces berries with a bluish, purple color. They are high in manganese, vitamin A, potassium, iron, silicon and an excellent source of fiber. The high amounts of manganese make blueberries very good for preventing many disorders.
Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. Flavonoids appear to be the berries’ antioxidant with the greatest impact. Antioxidants protect the body from free radicals, unstable molecules that can damage your cell and contribute to the forming of diseases like cancer. These molecules also result in aging.
3. Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer
Due to oxidative stress, DNA damage is an unavoidable part of life. It is said to occur tens of thousands of times per day in every cell in your body. DNA damage is part of the reason we grow older. It also plays an important role in the development of some diseases like diabetes and cancer. Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20%. These findings agree with smaller studies that use either fresh or powdered blueberries (13Trusted Source, 14Trusted Source, United States Department of Agriculture Research Service).
4. Anthocyanins in Blueberries Have Anti-Diabetes Effects
Blueberries provide moderate amounts of natural sugar compared to other fruits. One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange. However, the bioactive compounds in blueberries outweigh any negative impact of the sugar when it comes to blood sugar control. Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects occur with both blueberry juice and extract that doesn't have added sugar. Blueberries show major improvements in insulin sensitivity. Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes.
Oxidative stress can accelerate your brain's aging process, negatively affecting brain function. According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence. They appear to benefit aging neurons, leading to improvements in cell signaling. Human studies have also yielded promising results. In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function (25Trusted Source, United States Department of Agriculture Research Service). A six-year study in over 16,000 older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years.
Who knew eating blueberries could do so much on the inside? Well now you do so be sure to include this superfood on your grocery list next trip. Go blueberries!
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Book a convenient time to meet 1:1 with Audree Lee.
It's important that we be proactive using the foods we eat as our protection against sickness and disease. These seven anti-viral foods will help do just that. Be sure to incorporate them into your diet as often as you can for optimal safe-guarding.
Is rich in a group of pathogen-fighting compounds that can protect against a variety of viral infections. Tea leaves contain naturally occurring compounds—including polyphenols, catechins, and alkaloids such as caffeine, theobromine, and theophylline—that defend the plants against invading bacteria, fungi, and viruses. Research shows that black tea can almost completely inhibit the infectivity of influenza virus. And in one study, black tea extract rich in flavanol compounds called theaflavins inhibited herpes simplex virus type-1 (HSV-1) infection.
Try this: Purée strong-brewed black tea with grated ginger, frozen mango, and Greek yogurt for a flu-busting breakfast; steep black tea bags in hot water, then use as a broth to cook brown rice, garlic, and onions; finely grind loose black tea (try Earl Grey) and add to lemon or banana muffin batter before cooking.
Contains powerful compounds—including allicin, diallyl trisulfide, and ajoene—that fight viruses, including influenza, rhinovirus, cytomegalovirus (a type of herpes virus), herpes simplex, HIV, viral pneumonia, and rotavirus. In one study, people who took allicin extract over a 12-week period had significantly fewer colds than a placebo group, and those who did get a cold recovered faster.
Try this: Roast whole heads of garlic, skin-on, until cloves are soft, then let cool and peel off skins; finely mince raw garlic and add to a dressing of olive oil, lemon juice, and minced thyme; press or mash raw garlic cloves and mix with minced rosemary and coconut oil, then refrigerate until firm for a pungent vegan spread.
Are loaded with beta-glucans, antiviral compounds that have been shown to inhibit viral replication and enhance immune function. In one study, people who ate shiitake mushrooms for four weeks showed improved markers of immunity, as well as reduced inflammation. Other studies have shown that shiitake mushrooms have significant antibacterial and antifungal properties, and protected against 85 percent of the yeasts, molds, and other organisms it was tested on.
Try this: Thinly slice shiitake mushroom caps, toss with melted coconut oil and minced garlic, and roast until crispy; sauté whole shiitake mushroom caps and leeks in olive oil, then finish with balsamic glaze; stir-fry shiitakes, slivered carrots, broccoli, sliced red peppers, and minced ginger in sesame oil and tamari, then toss with cooked soba or rice noodles.
Has long been used in tradi-tional medicine to treat colds and flu, and modern studies show that it has measurable antiviral benefits. In one study, fresh ginger protected against HRSV (human respiratory syncytial virus, a major cause of lower respiratory tract infections), by blocking the virus’ ability to attach to cells and stimulating the release of compounds that help counteract viral infections.
Try this: Cut peeled ginger root into matchsticks, sauté in olive oil until crispy, and use as a topping for soups or salads; simmer ginger slices in milk or coconut milk, strain, then whisk in turmeric and honey for a creamy, soothing beverage; combine finely grated ginger, dates, walnuts, and coconut in a food processor, process to make a paste, then roll into balls for quick energy treats.
Is another traditional antiviral, and a number of modern studies have established the antimicrobial activity of apple cider vinegar against a variety of pathogens. Researchers suggest that apple cider vinegar may work by a variety of mechanisms, including the antiviral properties of apples and the presence of probiotics that occur during the fermentation process.
Try this: Steep dried elderberries and sliced ginger in apple cider vinegar, then strain and add honey for an easy oxymel (herbal tonic); whisk together apple cider vinegar, honey, mustard, and olive oil for a sweet, creamy dressing; stir apple cider vinegar and agave into hot water and pour over sliced onions and ginger for quick pickles.
Has been used in herbal medicine for hundreds of years, and chemical profiling shows that its active compounds have antiviral, antimicrobial, immunomodulatory, and anti-inflammatory effects. In one study, cinnamaldehyde, the compound that gives cinnamon its characteristic flavor and smell, inhibited the growth of the influenza virus. Cinnamaldehyde also inhibits Listeria and Escherichia coli in foods, and protects against a variety of yeasts and fungi, including Candida albicans.
Try this: Add cinnamon, cardamom, vanilla extract, and coconut milk to oatmeal for a chai-spiced breakfast; toss sliced apples and pears with cinnamon and honey, sauté in coconut oil, and top with toasted pecans; add cinnamon and cocoa powder to your morning coffee.
Contains probiotics that fight viral infections. In one review, 28 trials showed that probiotics protected against respiratory tract infections. Other studies have found that probiotics can enhance respiratory tract immunity, speed recovery, and lessen the severity of respiratory infections caused by the influenza virus. Probiotics may protect against other viral infections, including some types of Coxsackievirus, HIV-1, and viruses that cause diarrhea.
Try this: Mix Greek yogurt with mashed avocado, minced red onions, and cumin for a creamy sandwich spread; whisk yogurt with apple cider vinegar, dried dill, and minced garlic and chives for a delicious healthy dressing.
Written by Lisa Turner for Better Nutrition and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
Get personalized coaching from Audree Lee. Through these intimate counseling sessions, Audree will get to know your individual goals and develop a plan to help you meet them. New to essential oils and feeling a bit overwhelmed? Struggling with a health challenge and you feel like you've tried everything?
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