Category Archives: healthy

CLEAN EATING: Dos and Don’ts!



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Posted by Suzanne Jording-williamson – Looking for healthy recipes, meal prep/cooking tips, nutritional tips, and health benefits of many foods and ingredients. Check out our nutrition section #eatclean #healthy #Weightloss

When it comes to dieting, lose the fads. The single most effective way to lose weight and maintain health is by making lasting lifestyle changes. Clean eating is a lifestyle that puts the boot to processed, packaged foods dripping with salt, sodium, and unpronounceable ingredients. It focuses instead on natural, nutrient-packed foods that let your body run the way it’s supposed to. Change how you look and feel with our clean eating tips.

  1. Do eat four to six small meals a day. Smaller, more frequent meals will keep your blood sugar levels stable and will increase your metabolism. And, because the meals keep the tummy satisfied throughout the day, you’re less likely to turn into a pantry-raiding snack monster.
  2. Don’t skip breakfast. Never. Ever. Your morning meal establishes healthy metabolism throughout day. What’s more, if you skip it, you’ll likely find yourself consuming larger quantities of food at later meals.
  3. Do drink. Water, that is. Drink at least four to six glasses of H2O every day to keep the body hydrated. Water also helps the stomach feel full, making you less likely to give in to unhealthy snack attacks. For a refreshing twist on this go-to drink, try Morning Lemon & Mint Water.
  4. Don’t drink too much alcohol. Whether it’s wine or beer, alcohol offers only empty calories and no nutritional value. If you’re going to enjoy alcohol, save it for special occasions.
  5. Do keep clean eating snacks on hand. Whether the day is filled with the kids’ sports events or running errands for an elderly parent, it’s easy to give in to the bad snack temptation. Stay on your clean eating track by packing up healthy snacks in advance.
  6. Don’t sabotage yourself with sugar. Excess sugar is linked to a higher risk of obesity, high blood pressure, and inflammation. Packaged and processed foods often flood the body with unneeded sugar. Even a product that sounds healthy, like store-bought applesauce, often contains too much refined sugar. Instead, satisfy a sweet tooth with natural sugars, like those found in a whole apple.
  7. Do get very veggie. Vegetables deliver nutrients, antioxidants, and fiber.
  8. Don’t serve super-sized portions. Even if you’re eating a clean diet, it will be hard to lose weight eating portions fit for a sumo champ.
  9. Do combine lean protein and complex carbs at each meal. This clean eating one-two punch decreases insulin spikes and maintains energy levels. The combo also acts as a natural appetite suppressant, helping you feel fuller longer. Pair Chicken Pot Roast with your favorite salad topped with extra virgin olive oil, balsamic vinegar, or red wine vinegar.
  10. Don’t go into the week without a meal plan. Can’t answer the question, “what’s for dinner tonight?” Be a planner. Decide on a week’s worth of clean eating recipes ahead of time so that you don’t get stuck feeding the family a boxed meal containing processed or powdered who-knows-what.

From planning clean eating recipes to watching what you drink, you have the power to change how your body looks and feels.  Take your first step today!

Read more at http://skinnyms.com/10-clean-eating-tips-dos-and-donts/#RSfe7IYCeASVWH3U.99

Your Health: Coffee Vs Tea



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Posted by Natasha Honegger – Tea Health Benefits #Weightloss #Nutrition

Do You Have A Nutrient Deficiency?


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Posted by Brenda Hughes – 7 Common Signs of Nutrient Deficiency

Look for stunted growth. If a child is not getting enough nutrients, they will not grow at a normal rate. The rate of growth for a particular child varies with their age. For instance, most people grow rapidly from infants to toddlers, then slow their growth until puberty, when they experience another period of rapid growth. If your child does not grow rapidly during these sensitive periods, they might be suffering a nutrient deficit.


  • See a doctor regularly to ensure your child is growing at a normal rate.
Look for problems with the hair. Nutrient deficits – especially deficits of vitamin B5, vitamin B6, folic acid, and essential fatty acids – lead to unusual problems with the hair. For instance, hair loss is common, and may manifest as thinning around the temples or reduced volume the ponytail. You might also experience premature graying or even whitening. Check the shower drain and your hairbrush regularly. If there is more hair than there normally is, you might need more nutrients.
Look for weak bones. Osteoporosis – a condition in which holes develop within bones, compromising their integrity – is a common consequence of a calcium-deficient diet. There are often no symptoms associated with osteoporosis, but at some point you will experience a fracture or break in your bones. When you see a doctor for these injuries, they will be able to detect osteoporosis through a series of painless medical tests that measure bone density at the hip, spine, and wrist.

Check dental health. Inflammation of the gums, especially, is an early indicator of periodontal disease, which may in turn indicate a nutrient deficit. If your gums are puffy, red, tender, and bleed when you floss or brush, you might not be getting enough nutrients. In advanced cases, you might have loose teeth. See a dentist if you experience any of these dental problems.

  • See a dentist at least twice each year for a regular dental checkup. Your dentist will be able to refer you to a nutritionist if they believe it is necessary.

Monitor for increased illnesses. People who do not receive adequate levels of nutrients are more prone to colds and viral infections. A nutrient-deficient immune system cannot fight off illnesses that a healthy one can, leading to a greater frequency of illnesses, more severe illnesses, or both. Nutrient-deficient people might, for instance, experience:

  • a sore throat
  • coughing
  • fever
  • sneezing
  • a runny nose
  • fever
  • other respiratory tract infections (like pneumonia and bronchitis) and flu-like symptoms

Look for muscle spasms. Muscle spasms are any involuntary contraction or vibration of the muscle tissue. If you suddenly develop facial tics – for instance, a sudden upturning of the mouth, or scrunching up of the nose – you might be nutrient deficient. Eye twitches (closing your eyes with excess force or experiencing difficulty in keeping your eyelids stable) could also indicate you need more nutrients. Painful cramps in your legs (especially your calves or thighs) are also reported in some cases of nutrient deficits.

  • You might be experiencing a magnesium deficit, since magnesium helps regulate the neuromuscular system that allows our muscles to relax.
  • Deficits of B vitamins and calcium might also contribute to muscle spasms.

Look for thyroid problems. Some kinds of nutrient deficiencies – especially iodine deficiency – lead to imbalances in the thyroid and an inability to produce and regulate hormones properly. Signs that your thyroid might be acting up include weight gain, deceased libido, goiter (swelling of the thyroid gland that usually produces a large bump in the neck), hair loss, and infertility

Look for eye problems. In a developing child, a vitamin A deficit could lead to blindness or visual impairment. If your child cannot see well, or suffer from night blindness (an inability to see in the dark), they might not be getting enough vitamin A. Other eye problems like cataracts and macular degeneration also occur in people who have a deficit of vitamin C, vitamin E, zeaxanthin, and zinc.

  • You can detect macular degeneration and cataracts by paying attention to any loss of quality in your vision. Blurriness, clouded vision, and increased sensitivity to light are common symptoms.

Look for signs of malnutrition. Nutrient deficiencies are one form of malnutrition. Signs of this condition include, notably, sunken eyes and a bony frame with visible ribs. The skin of a nutrient deficient person will be leathery, dry, and inelastic. Jaundice (yellowing skin) could also occur. Finally, a malnourished person will usually feel lethargic and have low energy levels overall.

  • Malnutrition usually indicates that someone is not getting enough calories or is not getting a balanced diet. Malnutrition might also indicate that someone is getting too many calories.

See a doctor. The many symptoms of nutrient deficits are common in many other conditions and diseases. Therefore, in order to rule out other possibilities, it is important to see a doctor and get a professional diagnosis of your condition. Doctors can draw and analyze your blood to determine concentrations of key nutrients. Some doctors might conduct a cellular analysis as well as (or instead of) a blood analysis. If you suspect you or your child has a nutrient deficit, see a doctor and explain why you’re concerned about your nutrient levels.

  • Your doctors might not need to conduct a blood analysis if signs and symptoms of a nutrient deficit are obvious enough.
  • Your doctor might run tests to look for levels of specific nutrients, or just do a general screening for major nutrients.

 

Top 15 Reasons to Walk Outdoors!


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Posted by Shannon Annerino – 15 Reasons to Walk Outdoors. Health benefits of walking. #Weightloss