eat

The Secrets to Eating Mindfully When Doing Everything From Home

The Secrets to Eating Mindfully When Doing Everything From Home

Many people enjoy doing things around the house and not leaving the comfort of their own home. This makes it easy to forget about eating during those tasks, even though you may be burning a lot of calories doing them. In order to avoid losing track of what you’re eating and causing your body harm, follow these tips on how to eat mindfully when doing everything from home.

eat

Find a good spot

Let’s say you’re working on a project or looking for something online—you want to make sure that you don’t get up from your desk at all during it. You can set a timer for how long you’ll be able to sit and work in one spot before going for a walk, meditating, stretching, or doing some sort of light exercise. As long as you stay in one place, you’ll know that when that timer goes off, it’s time to get up and do something else for your mind. This will also help relieve tension throughout your body. If it feels like you’re sinking into your chair after a few hours of working, don’t feel bad about getting up—your mind will thank you later!

Make space on your plate

If you’re eating dinner from a TV tray, even if it’s positioned in front of a lovely window, it can be difficult to slow down and savor each bite. It’s so easy for your brain to go into autopilot when you are not sitting at a table. It doesn’t feel like your real life so why not let loose? When you see someone eating slowly on television or in real life, they often have food spread out in front of them so they have time to appreciate their meal.

Get rid of distractions

The average American spends more than 11 hours a day consuming some sort of media, and many report that distractions like TV and computers get in their way when it comes to eating healthily. If you’re trying to lose weight, it’s important not only to avoid excess calories but also to make sure you pay attention while you’re consuming them. Stay mindful of how much time you spend watching TV and cooking—keeping these activities under control will help keep your waistline under control, too. Also consider avoiding these top 10 distracters while dining out.

Start with what you can’t resist

If you’re trying to lose weight, there are bound to be certain foods that tempt you. If it’s chocolate, try finding a healthier substitute, such as dark chocolate with a high cocoa content. Alternatively, if it’s potato chips that tempt you, find some baked alternative and portion them out into baggies—you won’t eat an entire bag when faced with just one serving. You also might be surprised at how easy it is to eat healthy food on-the-go; keep a few apples or oranges in your car for snacking between meetings or at your desk. (If you have time before lunch or dinner, nothing wrong with picking up some fresh fruits and veggies for snacking too.)

Create an anti-distraction environment

Learning how to eat mindfully isn’t an easy feat for most of us, since we’re distracted by dozens of things on a daily basis. It’s actually quite easy for us to overeat, especially when eating at home. Anti-distraction habits and tools can help you learn how to eat mindfully and limit distractions that might prevent you from noticing your hunger levels or what it is you are actually putting in your mouth. For example, avoid checking your smartphone while eating dinner and try keeping food out of sight until you’re ready to enjoy it.

Choose more mindfully every time you eat

A recent study from UCLA found that mindful eating increases satiety, or feeling full after a meal. In fact, it actually triggers some of the same hormones and areas of our brain that control hunger. This means we feel satisfied sooner and are more likely to eat what’s healthy and avoid going overboard. So how do you eat mindfully? First things first: put down your phone or computer while you’re eating, so you’re not distracted by emails or social media. Try these tips for other ways to improve your mealtime mindfulness

Eat slowly and savor each bite

One of the easiest ways to eat mindfully is by slowing down. You might be surprised at how fast you scarf down your food when you are preoccupied with other activities. The next time you eat, try eating slower. Take one bite and savor it for a moment before taking another bite. By slowing down, you will find yourself more satisfied with less food since you’ll be able to appreciate each bite more fully and will take in your meal’s flavor. In addition, by giving your taste buds a chance to experience each flavor fully, you can enjoy smaller portions than if you wolfed down everything as quickly as possible.

Identify which foods trigger overeating for you

First, start off by having a journal of what you eat. At first, it can be difficult. But once you’ve tracked for a few days, it becomes much easier because your brain can correlate what you ate with how you feel (this is why I recommend starting at least two weeks before your trip). Once that correlation has been made in your mind, try eating some of those foods without tracking them. Do they have different effects on your body? How do they make you feel? Do they affect what else or how much you eat?

Are there specific meals where overeating happens?

It happens to all of us—those times when you sit down for a meal and take a bite, then suddenly realize you’ve over-eaten. (Hey, it happens.) So what causes overeating? Sometimes it’s just an accident; you got busy and lost track of time. But other times it can be chalked up to simple distraction. One big culprit is that almost all of us have food in front of us much more often than we used to; some experts say your average office worker has about five hours of food-related distractions each day.

Set goals!

The most important thing is that you set goals. Don’t be too hard on yourself if you slip up once in a while, and don’t beat yourself up for not reaching a goal, because that can set you up for failure. If your goal was 1,000 calories per day, then eat 1,000 calories per day! So long as you reach your calorie intake and meet your macronutrient goals (see below), you’ll lose weight and be healthy. If not? Next week will be better!

pneumonia

Pneumonia Symptoms – What You Should Know

Pneumonia Symptoms – What You Should Know

Pneumonia symptoms can vary from person to person, but here are the most common signs of pneumonia that you should be aware of. If you think you or someone else has pneumonia, take them to the doctor as soon as possible and make sure you’re aware of all the symptoms of pneumonia.

pneumonia

What Is Pneumonia?

When one or both of your lungs is infected, that’s pneumonia. This inflammation causes fluid to build up, making it difficult for you to breathe. Pneumonia occurs when germs (usually bacteria) get into your lungs and cause infections. Depending on what type of pneumonia you have, symptoms can include a cough with phlegm, fever and/or chills, shortness of breath or rapid breathing (tachypnea), fatigue and poor appetite. In some cases, blood may be present in your sputum. About pneumonia is the most common cause of viral infection; bacterial infections are less common but more severe. In either case, treatment will include antibiotics to prevent complications from developing, including bronchitis and pleurisy if left untreated.

How To Prevent

There is no specific way to prevent pneumonia. However, it’s important to be aware of which factors put you at risk for developing pneumonia. Smoking, for example, dramatically increases your chance of getting pneumonia. Other risk factors include lung disease (like COPD or asthma), heart disease and immunosuppression from diabetes or HIV/AIDS. As a general rule, if you have a chronic health condition that puts you at risk for other illnesses, it also increases your odds of getting pneumonia.

Chest Pain

This is a symptom of pneumonia in both adults and children. For children, it can happen at any age, but for adults it usually happens after age 40. The pain usually starts as shortness of breath, then turns into chest pain that worsens when you breathe deeply or cough. It’s different from a regular chest cold because it does not get better with rest or over-the-counter medications; instead, it gets worse or continues to linger. It can also be a symptom of heart failure so if you experience pain in your lungs alongside shortness of breath and fatigue, see your doctor immediately. (9)

Shortness of Breath

When you have pneumonia, it can cause your lungs to fill with fluid. It constricts your throat and hinders your breathing. Shortness of breath may be one of your first symptoms, and is one of its most common ones. Pneumonia often comes on suddenly or with a sudden onset, so if you’re feeling short of breath, make sure to see a doctor right away.

Cough, Fever and Sweats

Coughing is one of your body’s methods of expelling bacteria or other foreign objects that have been inhaled, so coughing is not a symptom of pneumonia in itself. However, if you have a fever and sweats along with that cough, it could be due to bacterial pneumonia. The Mayo Clinic recommends calling your doctor if you develop a sudden onset of fever along with dry cough for two or more days; chest pain and difficulty breathing; hoarseness; fatigue; loss of appetite; or confusion. These symptoms could mean you need immediate medical attention. If you suspect you might have come down with pneumonia—or another lung infection—visit your doctor as soon as possible.

Loss of Appetite and Nausea

Not only is unexplained weight loss a red flag for pneumonia, but it could also be a sign of cancer. For example, one symptom of lung cancer is coughing up blood (known as hemoptysis). It’s not uncommon for people with lung cancer to experience episodes of unexplained weight loss before their tumors are discovered. Losing weight quickly (more than 1/2 to 1 pound per week) is especially alarming and could be an indication that you should see your doctor right away. Your doctor may recommend tests like a chest X-ray or CT scan to help confirm whether you have pneumonia or another health issue.

General Weakness and Fatigue

Pneumonia is a lung infection that can cause you to feel extremely weak and fatigued. Pneumonia is often confused with flu, which causes similar symptoms, but they are not exactly alike. A fever and general fatigue caused by pneumonia won’t necessarily subside after a night of rest. Other symptoms include cough, chest pain and trouble breathing. If you experience these symptoms along with a high fever, chills or a rapid heartbeat you should see your doctor immediately as you may have contracted pneumonia. By getting prompt treatment your chances of recovery will be greater than if left untreated. It’s best to seek treatment sooner rather than later so any complications can be resolved as quickly as possible.

Unexplained Weight Loss

The most common symptom of pneumonia is sudden and unexplained weight loss. Your loved one may start losing weight for no apparent reason, or with very little effort. This will often make them tired and lethargic because they’re not receiving enough energy from their food intake. A person with pneumonia may also experience shortness of breath, coughing and/or fever, chest pain and/or pain when breathing in or out. If you notice that your loved one is experiencing any of these symptoms, don’t delay in getting them to a doctor—it could be a sign of something far more serious than simple bronchitis or flu-like symptoms.

9 Foods That Will Help You Lose Belly Fat

9 Foods That Will Help You Lose Belly Fat

9 Foods That Will Help You Lose Belly Fat

 

Not only does belly fat look bad, but it poses serious health risks as well. According to the American Heart Association, belly fat can cause high blood pressure, heart disease, diabetes and stroke. Fortunately, there are steps you can take to lose your belly fat, including adding the right foods to your diet. Here are nine foods that will help you lose belly fat.

1) Cinnamon

Adding cinnamon to your diet is one of the most surefire ways to lose belly fat. A study published in Diabetes Care revealed that a half teaspoon of cinnamon per day reduced fasting blood glucose levels by as much as 10 percent! It also helped reduce body fat and insulin resistance. To add more cinnamon to your life, try sprinkling some on oatmeal, yogurt, and salads.

Cinnamon

2) Lean Protein

Protein is an important part of any diet, and foods high in protein will help you lose belly fat. Try to consume about 20-25% of your total calories from lean protein sources such as lean meat and poultry, eggs, fish and seafood. Your best choices are all lean proteins (no skin or breading) because they have lower amounts of saturated fat and calories than other proteins. Choose low-fat dairy products such as milk, cheese, yogurt and cottage cheese because they contain essential vitamins and minerals that make them healthier alternatives to fatty meats. Also try soy products including edamame, tofu and tempeh which can be good sources of protein while helping lower cholesterol levels naturally.

Lean Protein

3) Grapefruit

There are many studies to suggest that grapefruit can help you lose belly fat. The fruit’s compounds help boost a group of enzymes in your body called lipases. These enzymes break down fats and proteins, allowing you to burn more calories. A study conducted at Israel’s Ben-Gurion University found that eating half a grapefruit before meals helped study participants lose 40 percent more weight than those who didn’t eat grapefruit daily.

Grapefruit

4) Oatmeal

This heart-healthy grain is known for its ability to balance blood sugar, and since belly fat is essentially an accumulation of excess glucose, eating oats will help prevent it. It’s a good source of fiber that keeps you feeling full throughout your morning—just make sure to avoid instant varieties that are high in sugar. Eat at least two servings a day (if not more). How it helps you lose belly fat: When you eat carbohydrates, they get broken down into simple sugars during digestion. Oats have a higher amount of soluble fiber, which has been shown to help lower blood sugar levels by preventing insulin spikes after meals. The complex carbs also digest slowly, keeping your blood sugar level steady for several hours.

 

5) Coffee

If you’re looking to lose weight, coffee may be your best friend. Coffee is rich in antioxidants that can help you shed pounds and keep them off. If you like your cup of joe black, that’s fine too—just remember that it contains caffeine, which can boost metabolism and increase fat burning. But if you’re health-conscious or don’t drink coffee on a regular basis, green tea is a good alternative for getting caffeine without artificial ingredients.

Coffee

6) Flaxseed

Flaxseed is a popular plant-based food and health supplement. The seeds are filled with dietary fiber, protein, omega-3 fatty acids, and many antioxidants. Research has shown that flaxseed can help reduce your risk of heart disease by lowering cholesterol levels and improving blood flow. It can also help improve digestion and reduce gas issues in people with irritable bowel syndrome (IBS). Try adding a tablespoon of ground flaxseed to your breakfast cereal or smoothie each day for added fiber. Add more if you’d like! A tablespoon a day may work wonders for your health, especially as you try to lose belly fat.

 

Flaxseed

7) Pomegranate Juice

It turns out that pomegranate juice might be a good option for your midsection—in addition to being packed with antioxidants, studies show that it also reduces belly fat and improves overall weight loss. In one Spanish study, researchers found that when people drank more than 4 glasses of pomegranate juice daily, they lost 4 pounds in 3 weeks. A Brazilian study found similar results. In fact, those who consumed an ounce of pomegranate three times each day lost an average of 6.3 pounds in just 22 days. Drinking a glass or two of pomegranate juice a day will certainly help you lose weight; however, if you have any underlying health conditions or if you’re pregnant it may not be recommended.

8) Beans

Beans are high in fiber and protein, both of which can help keep you feeling full for longer, so you’re less likely to overeat. They’re also full of antioxidants that protect your cells from damage. Mix them into a vegetable soup or serve them as a side dish for some extra protein, vitamins and minerals. Don’t forget to drink plenty of water with your meals, too! (1) Women should aim for 25 grams per day; men need about half that amount. If you can fit two portions into your diet each day and have a little food left over at dinner time then you will be fine.

Beans

9) Water

Water is an essential part of weight loss because it helps you feel full. In fact, water helps with everything from nutrient absorption to preventing constipation—but you may be surprised to hear that it’s also a great tool for losing belly fat. A few studies have shown that drinking about 17 ounces of water increases metabolic rate and energy expenditure (5, 6). Another study found that after just 2 weeks, exercisers who drank 4 cups of water per day lost more belly fat than those who didn’t drink as much water (7). The reason? It’s likely because of how water is able to fill you up and send a I’m full! message to your brain.

How Much Water Should I Drink A Day?

What Does Vanilla Flavoring Come From?

What Does Vanilla Flavoring Come From?

 

Vanilla flavoring and vanilla extract come from the same source, but they differ in where they’re used in recipes and how they’re prepared. Vanilla extract, which also goes by pure vanilla extract or pure vanilla, refers to the liquid that comes from ground vanilla beans that have been steeped in alcohol, typically vodka or rum. Vanilla flavoring, on the other hand, doesn’t come from real vanilla beans; it’s just regular alcohol with synthetic vanillin flavor added to it.

The history of vanilla

Vanilla is a vanilla flavoring come from orchid, indigenous to Central America and Mexico. Vanilla grew wildly throughout Mesoamerica until Spanish explorer Hernán Cortés discovered it in 1519. When Cortés returned to Spain with vanilla beans, other Europeans were quick to adopt the new flavour and spread it around their own countries and colonies. Today, vanilla is produced in countries all over world—however, most comes from Madagascar or Indonesia. In vanilla-producing countries, there are between 80–100 species of vanilla plants! That’s more than for many other crops!

 

Where vanilla comes from

The vanilla plant is native to Mexico, where it was first cultivated thousands of years ago. Today it’s mostly grown in Madagascar and Tahiti. Vanilla flavoring comes from a pod on each vine. Harvesting vanilla requires patience: It takes about nine months for pods to grow into full beans, and another two weeks for them to dry out completely. Once that happens, growers sort through dried beans by hand to remove excess skin, seeds and sticks—and then they ship their pods off to get turned into extract. It’s still possible to find virgin (or simply unadulterated) vanilla extracts on supermarket shelves but these days most consumers prefer an artificial form called vanillin. It’s made by chemically modifying lignin, a natural polymer found in trees. About 97 percent of vanillin produced is derived from petroleum or wood pulp waste products; the remaining 3 percent come from genetically modified corn cobs. So while synthetic vanillin doesn’t taste exactly like natural vanilla flavoring, chances are you won’t be able to tell when it’s slipped into your morning cup of coffee or holiday eggnog recipe.

 

How is vanilla extracted and grown?

Vanilla flavoring comes from a bean pod of an orchid that is indigenous to Mexico. Vanilla beans are actually not vanilla at all, but they are classified as one because they contain some of its key properties. In order to produce vanilla flavoring, you must extract it from either natural or synthetic sources—that means real vanilla comes only from two places: Tahiti and Madagascar. However, almost 90 percent of what’s used in food products is synthetic. Interestingly enough, 95 percent of Tahiti’s economy relies on exporting vanilla flavorings.

 

Why do we like it so much?

Vanilla is a flavor that’s distinctly delicious. In fact, we’ve grown so accustomed to its taste that it can be hard to imagine life without it. But where does vanilla flavoring come from anyway? Vanilla originated in Mexico and Central America, though today most of what we see in grocery stores and bakeries comes from Madagascar. Here’s how it happens: First, vanilla orchids are planted in fields with long, hot summers and short cool winters. To grow vanilla, farmers use shade houses to protect their orchids from direct sunlight; if you’ve ever been curious about why vanilla costs more than chocolate, part of it is because vanillin-the primary component that gives vanilla its unique taste-is extremely sensitive to light. Next, when each flower begins to blossom, hand-pollination must take place immediately. If it isn’t pollinated within hours after opening up, there will be no vanilla beans for us! Afterward, flowers dry for several days before being harvested by hand and split open into caviar-small black seeds surrounded by tiny white pods known as beans. These are left out to dry for an additional two weeks until they’re ready for curing. At least 36 hours must pass before curing can begin–this process helps deepen flavor as well as improve texture. And that’s just half of how we get our hands on one of our favorite flavors!

Why is honey good for you?

Why is honey good for you?

Why is honey good for you?

 

It’s no secret that honey has been used in various cultures for thousands of years, and even today it can be found in nearly every grocery store around the world. And yet, despite its widespread availability, many people still don’t know what all the fuss about this sweet stuff really is. Luckily, there are many health benefits of honey to help you answer that question once and for all! Let’s take a look at five of the best benefits of honey so you can see why it’s good for you.

Why is honey good for you?

What Is Honey Good For

Honey is often described as a superfood, with claims of its health benefits ranging from treating sore throats to enhancing athletic performance. However, honey does have its place in a healthy diet. It’s naturally low in fat and calories, making it ideal for people watching their weight; it also has antioxidant properties, which can help lower your risk of heart disease. But while honey is definitely more healthful than white sugar or high-fructose corn syrup (the typical sweeteners found in processed foods), it’s far from calorie-free—about 64 calories per tablespoon—and should be consumed in moderation.

 

What Makes Honey So Good For You

Honey has been used since ancient times as both a medicinal and health food. Is honey good for you because of its nutritional value, or is it simply a sweet treat we eat because it tastes delicious? The answer may lie somewhere in between; many of honey’s health benefits are largely due to its simplicity. Honey contains only two ingredients: sugar (40%) and water (60%). There’s no cholesterol, artificial colorings or flavorings, and very little fat. In addition to containing natural antioxidants that help your body fight off infections and disease, honey also contains more antioxidants than most fruits do—even more than blueberries.

 

Does Honey Help With Weight Loss

Honey, like maple syrup and agave nectar, contains natural sugars. For that reason, many people assume it’s not particularly healthy or low in calories. However, honey also contains trace minerals and vitamins that are essential to overall health. Eating honey in moderation can actually help with weight loss if its used as an alternative sweetener. Just be sure to stick to raw or minimally processed honey varieties to avoid possible additives and chemicals such as corn syrup or high fructose corn syrup.

 

Other Benefits Of Honey

There are many health benefits to eating honey. Honey contains melatonin, which helps people sleep well at night. It also contains vitamins and antioxidants, as well as some anti-inflammatory properties that help people feel better overall. In fact, a study in India showed that honey could be used to cure eczema. Keep in mind, however, that most of these studies are still early and haven’t been replicated enough times to be considered conclusive; but there’s no harm in giving honey a try!

 

Can Honey Help Reduce Blood Sugar Levels

Honey and other sweeteners, including sugar and high-fructose corn syrup, contain varying amounts of fructose (fruit sugar), which may lead to a large increase in triglycerides — another type of fat that circulates in your blood — as well as an increase in small LDL particles. Some research suggests that regularly consuming high levels of fructose can change how your body responds to sugars and starches in food. Over time, it could lead to insulin resistance, a condition that often precedes diabetes. Bottom line: In addition to being packed with calories, honey has ingredients similar to those found in table sugar and corn syrup. So try swapping it out for these healthier sweeteners when possible.

 

Are There Any Side Effects Of Honey

Honey isn’t just a delicious, natural sweetener that can be used in all sorts of cooking. It’s also a powerful health supplement, and has been used to treat everything from colds to cancer. Are there any side effects of honey? There are some downsides to honey that have emerged as scientists have begun investigating its medicinal properties; but it’s important to keep in mind that all natural supplements come with certain risks and side effects. What those side effects are depends on many factors including your overall health, your diet and how often you consume honey. If you’re going to try using honey as a treatment or supplement, we recommend speaking with your doctor first.

Why is honey good for you?

How To Use Honey For Its Health Benefits

Honey can be used in cooking and baking, though if you use honey in a baked good, expect it to brown quickly. Honey contains fructose and glucose, which caramelize when baked. When cooking with honey, don’t heat it over 300 degrees Fahrenheit or boil it. Also keep in mind that high temperatures break down certain enzymes and other compounds in honey that give its unique flavor and smell. A great way to incorporate honey into your diet is by drizzling it on top of oatmeal or granola. You can also use it as a topping on toast or pizza as well as substitute it for sugar while baking; just remember to reduce all liquid ingredients by 1/4 cup (50 ml). Another reason why honey is healthy: It has natural antibacterial properties!

Greek Yogurt

10 Reasons to Switch to Light Fit Greek Yogurt

10 Reasons to Switch to Light Fit Greek Yogurt

 

A few years ago, no one would have considered eating Greek yogurt in place of regular yogurts, but that’s changed a lot in recent years. Thanks to its high protein content and great taste, Greek yogurt has quickly become one of the most popular dairy products in the United States, with health-conscious Americans increasingly choosing it over regular yogurts. If you’re thinking about adding this alternative to your diet, there are plenty of reasons to do so – read on to learn more about the many benefits of light fit Greek yogurt!

Greek Yogurt

1) Calcium

The minerals found in light fit greek yogurt can help your body keep a steady supply of calcium, which is an important part of maintaining strong bones. And if you’re not getting enough calcium, you’re increasing your risk for developing osteoporosis later in life. That’s why it’s especially important for women to eat light fit greek yogurt regularly and have a healthy serving at breakfast. Enjoying a bowl of fruit with light fit greek yogurt or mixing it into smoothies and parfaits will help make sure that you get plenty of calcium every day.

 

2) Protein

The nutrients in light fit greek yogurt make it a good source of protein, with seven grams per serving. Protein is necessary for building and maintaining muscle tissue, which is important when trying to lose weight. You should be consuming about one gram of protein per pound of body weight each day if you want to lose weight and build muscle at the same time. A 160-pound person, for example, would need about 112 grams of protein each day, or about three servings of light fit greek yogurt.

 

3) Key Vitamins

Light fit greek yogurt is a great alternative to full-fat yogurts that have more calories. The key vitamins and minerals found in light fit greek yogurt will keep you healthy and make sure your body gets what it needs, without all of those added calories. Plus, by choosing light fit greek yogurt over regular, full-fat versions you can save on your caloric intake each day. With all these benefits, it’s easy to see why light fit greek yogurt should be at top of your grocery list. There are so many reasons why light fit greek yogurt is a great choice for breakfast or as an afternoon snack — you’ll just have to try it for yourself!

 

4) Low in Calories

As an awesome snack, 1 cup of nonfat plain greek yogurt has only 160 calories. That’s 80 calories less than regular low-fat yogurt! Not only does light fit greek yogurt have less calories, but it also gives you 9g of protein compared to regular low-fat which has 10g of protein. All in all you can get more out of a small amount by choosing light fit over your traditional brands. And if you are looking for a yummy frozen treat after dinner and want something guilt free with plenty of taste choose light fit!

 

5) Low Sugar

Regular yogurt contains anywhere from 15-17 grams of sugar per cup. By comparison, light fit greek yogurt has only 5 grams of sugar per cup. That’s a big difference if you’re watching your intake. In addition, light fit greek yogurt has half as much sodium as regular nonfat Greek yogurt. And, it’s lower in calories and carbohydrates than any other style of Greek yogurt on the market.

 

6) Easy on Stomach

Dairy products naturally contain lactose, a sugar that some people have trouble digesting. The good news is, many lactose-free products are now available in most grocery stores. Swapping out regular yogurt for lighter, low-fat and nonfat alternatives makes it easy to enjoy dairy without unwanted stomach side effects such as bloating and gas. For example, switching from 2% milk yogurt (about 50 calories per serving) to 0% fat greek yogurt (about 20 calories per serving) can help reduce daily calorie intake by about 250 calories. That may not seem like much but it can add up over time – especially if you eat dairy multiple times a day.

 

7) No Artificial Sweeteners

Unlike traditional yogurts, which are often loaded with artificial sweeteners and flavorings, light and fit greek yogurt offers a great taste without all of these chemicals. You won’t find any nasty artificial sweeteners or flavors in your light and fit greek yogurt. In fact, you won’t find any ingredients that you can’t pronounce! Instead, it is made from all-natural ingredients: milk from cows not treated with rBST*, live active cultures including S. thermophilus and L.

 

8) Delicious Taste

No artificial sweeteners, flavors or colors added. Plain, Vanilla and Strawberry all taste great! (Most other brands use cheap imitation ingredients.) High in protein (20 grams per cup). High in calcium (200% of daily value for non-fat milk). Non-GMO Project Verified. Healthier than cream cheese spreads with less fat and fewer calories. All natural ingredients: Grade A milk and live active cultures, nothing else! Dairy products have been shown to reduce risk of colorectal cancer by approximately 50 percent compared with individuals who consume little or no dairy products. Especially important if you’re 40 years old or older—that’s when your risk of developing colorectal cancer is highest.

Greek Yogurt

9) Great Dairy Alternative

Chances are you’ve heard about (and likely tried) non-dairy alternatives like almond, soy and coconut milk, but did you know that dairy has been linked to decreased bone density? Many people are switching over to light fit greek yogurt because it doesn’t have all of the lactose found in other yogurts. In fact, light fit greek yogurt is just as creamy and thick as regular dairy—only it contains less fat. Plus, light fit greek yogurt is a good source of calcium and also lowers your bad cholesterol. If you’re looking for a healthier way to live or are allergic to dairy, it might be time for you try adding light fit greek yogurt into your diet!

 

10) Natural Ingredients

Regular yogurt often contains large amounts of added sugar, which many health-conscious consumers try to avoid. Instead, by choosing a light and fit greek yogurt alternative you can make a positive impact on your overall health. Made from nonfat milk, these yogurts are naturally low in calories and fat, but high in protein. You’ll feel fuller for longer and get healthier overall!

Environmental Responsibility Leader

Top 10 Tips for Becoming an Environmental Responsibility Leader

Top 10 Tips for Becoming an Environmental Responsibility Leader

Most businesses, large and small, want to be a positive force in the world. They want to protect the environment and leave their footprint as light as possible on this earth we all share. However, it can be difficult to establish an environmental responsibility program that’s robust enough to make a significant impact on the industry as a whole, or even in your own company. With that said, there are some helpful hints you can use to start down the right path with your new program. Here are 10 tips that will help you take that first step toward becoming an environmental responsibility leader.

Environmental Responsibility Leader

1) Reuse Office Supplies

These days, office supplies are generally made from plastic, a material that is non-biodegradable. A business can be environmentally responsible by reusing as many items as possible and by recycling all office supplies that cannot be reused. It’s important to use recycled and recyclable products whenever possible. A few simple changes, such as buying pens without plastic barrels and using only real silverware for takeout food or deliveries, can help with environmental responsibility and reduce environmental pollution.

 

2) Recycle

Start by thinking about what you recycle. Recycling is easy and saves resources, but there’s a lot more that can be done to reduce your business’ environmental impact. Start by taking note of everything you throw away—at work and at home—and see if any of it could be reused or repurposed instead. Cutting down on waste will save you money on packaging and transportation, as well as help your company comply with state, federal, and international regulations.

 

3) Donate

Corporate philanthropy is key to environmental responsibility. For example, in 2009 Patagonia donated 25% of its Black Friday sales to organizations dedicated to preserving earth’s land and water. When you start a business, consider giving back to your community; it will demonstrate your commitment to environmental responsibility, get you involved with local businesses and non-profits, and help develop a stronger rapport with your customers. The effect of your donations might be small at first (especially if you’re just starting out), but every little bit helps. For more information on how giving back fits into a plan for business growth, check out How Nonprofit Marketing Fits Into Your Business Growth Plan .

 

4) Say No

It’s difficult to juggle new responsibilities on top of all your other work, and giving people what they want sometimes means saying yes when you should be saying no. However, if you’re trying to establish yourself as a leader in environmental responsibility, it may not be wise to take on every task that comes your way. Keep in mind that becoming a leader doesn’t necessarily mean taking on more work—but it does mean establishing yourself as someone who can handle large projects without getting bogged down by minor details or shifting priorities. Focusing on one big project at a time will make you look like a reliable leader and keep your schedule clear of any smaller projects that might pull you away from what really matters.

 

5) Use Natural Resources Wisely

It’s easy to forget that natural resources exist in limited supply, but those resources are vital to keeping your business running. That includes energy sources and raw materials like metal ores, coal, precious metals and wood. Nowadays, many of these crucial elements can be recycled rather than consumed (like aluminum cans or paper), so consider every choice you make about how you use natural resources as a chance to create efficiency. This can save money in both short-term costs (less waste) and long-term costs (using fewer resources to produce your product). It also saves on labor cost since you don’t have to extract new raw materials or produce new products from scratch.

 

6) Think Green When Hiring Employees

If you want to be a leader in environmental responsibility, there’s one thing you can do right now: think green when hiring employees. The kinds of people who work at environmentally responsible companies share a few things in common. They believe that they are here to protect and improve not just the world around them but their own careers as well. Make sure that your job listings specify that those who apply must be environmentally responsible. This helps make sure that you attract only those candidates who align with your core beliefs and will help create a cohesive team with shared values. Hiring employees based on their ability to adhere to your company culture is also one of many ways to ensure quality control; individuals with similar ideals will often work together better than disparate teams.

Environmental Responsibility Leader

7) Respectfully Dispose of Waste Properly

When disposing of waste, businesses need to pay special attention to how they treat their garbage. All businesses generate some form of trash, including cardboard boxes and broken office equipment. Although it may be tempting to throw away these items in a public dumpster or on your own curb, you are putting not only yourself at risk but also your community at risk. Any business owner can take steps toward becoming more environmentally responsible by having a basic understanding of what items can be recycled and which cannot. It is also important to make sure that you always dispose of your trash properly by getting rid of potentially hazardous materials before they pose a threat to anyone who comes into contact with them.

 

8) Purchase Green Products

As a company grows, it’s critical to educate your employees on environmental responsibility. Making sure they understand your business goals and role in local communities is key in keeping everyone working towards a common goal of sustainability. Empower your employees by encouraging them to become involved with their local communities and schools through volunteer efforts, school supply drives or food donations. For example, Chobani—the yogurt giant—has pledged that every single one of its 300-plus manufacturing facilities worldwide will be powered completely by renewable energy within two years. That’s no small feat! While that takes some real dedication to make happen, setting those goals are what will give employees hope about getting there. At the very least, these kinds of commitments inspire other companies to match (or beat) you.

 

9) Consider Alternative Transportation Options

One of the most common ways businesses are becoming more environmentally responsible is through adjusting their travel plans. The first thing you can do is consider alternative transportation options when traveling within your own city or to and from a business trip. If your company has a carpool, or if public transportation works best for you, look into using these options instead of driving alone. Another way to stay environmentally friendly on business trips is by staying in nearby hotels; one less vehicle will be traveling to and from your hotel every day. Some hotels are even working toward becoming green themselves by offering services like organic food at their restaurants and amenities like guest laundry that allow guests to reduce energy consumption with each wash cycle.

 

10) Ensure Employees Become Aware Of Environmental Priorities

People are usually more open to making changes when it’s easier to do so, and if your business employs others, you can make these changes much easier by ensuring they’re aware of environmental priorities. You could have a meeting where you go over some of the biggest environmental risks that their actions could cause, or even assign each employee with a specific goal in order to create accountability. Some goals might be turning off lights when they leave work or finding ways to waste less paper. Encouraging your employees to be mindful of their impact on our planet will only help you improve at becoming an environmentally responsible leader.

What is Acupuncture and How is it Used?

What is Acupuncture and How is it Used?

What is Acupuncture and How is it Used?

 

Acupuncture is an alternative medicine that involves the insertion of very thin needles through your skin at strategic points on your body. The ancient practice, which was developed in China several thousand years ago, has since spread across the globe, and it’s now practiced in both Western and Eastern medicine, especially as a way to relieve symptoms of chronic pain or illness without the use of drugs or surgery. Though the exact mechanisms by which acupuncture works remain unclear, the practice has been shown to help with conditions ranging from arthritis to infertility to asthma and more, often when nothing else will work.

What is Acupuncture and How is it Used?

Understanding Acupuncture

In brief, acupuncture involves inserting very thin needles into certain areas of your body in order to stimulate your qi (your body’s vital energy). In Chinese medicine, diseases are believed to be caused by either an excess or a deficiency of qi. In many cases, acupuncture treatment can help balance your body’s qi. The diagram below shows where most acupoints are located on your body: [diagram]

 

The Benefits of Acupuncture

There are many benefits of acupuncture, but most people turn to it for relief from pain. If you have chronic back or joint pain, or are experiencing symptoms of a specific medical condition (including allergies and sinus problems), acupuncture can bring real relief. It has also been used to treat depression, insomnia, heart disease, digestive disorders like constipation and irritable bowel syndrome (IBS), high blood pressure, hormonal imbalances like menopause symptoms (like hot flashes) … in fact, there’s a good chance that if you’re feeling crummy today – acupuncture might help! That’s why more than 14 million Americans visit acupuncturists each year.

 

Types of Needles

There are three basic types of needles: stainless steel, disposable, and single-use. Stainless steel needles are reusable, but they should be sterilized before each use by either boiling or using a sterilizer. Disposable needles come in a variety of sizes; although they’re one-time use only, they offer cost savings over stainless steel needles. They also come in an array of gauges (thicknesses), which impacts depth of insertion. Single-use acupuncture needles are very fine stainless steel (used to prevent infection). These are packaged individually in sterile pouches that you can keep at home for when you have an itch that needs treating. You can use them once then throw them away; no sterilization required!

 

Why Might I Need to See an acupuncturist?

Because acupuncture stimulates your body’s self-healing response, you may want to consider seeing an acupuncturist if you are in pain. Acupuncture can treat a number of conditions, such as headaches and back pain, but anyone can benefit from acupuncture. If you struggle with anxiety or stress, an acupuncturist can help relax your body to improve your overall quality of life. After just one treatment, many people feel significantly better. People with autoimmune disorders sometimes use acupuncture to reduce symptoms like joint pain or fatigue. By stimulating specific points on your body through tiny needles, you can actually encourage your own body to produce substances that promote healing; alternatively called self-regulation, it’s known for reducing inflammation.

 

Finding a professional acupuncturist in my area

Not all acupuncturists are created equal. Anyone can claim to be an acupuncturist — but that doesn’t mean you’ll find success in treatment. If you live in a major metropolitan area, odds are good that there are several acupuncturists practicing somewhere close by; start by asking your primary care physician for recommendations. Additionally, some insurance providers offer coverage for acupuncture, so it might be worth checking with your insurer to see if they have any providers who fit your needs covered under their plan.

 

My First Visit to an Acupuncturist

I was feeling a little under-the-weather when I made an appointment with Borys. What began as a sore throat had blossomed into an unrelenting cough, which left me feeling incredibly tired all day long. My visit was quick, but he seemed genuinely concerned about my cough and wanted to learn more about its nature. He poked at my lymph nodes while asking me to breathe deeply in order to understand what was happening with my respiratory system. The acupuncture itself didn’t hurt — in fact, I almost felt like he wasn’t even sticking needles into me (though he assured me that he did). In five minutes, it was over; I went home and slept for eight hours straight. A couple of days later, my cold symptoms were gone!

 

Questions About Treatments from An Acupuncturist

If you’re considering acupuncture for your health, there are some important questions you should ask. Your acupuncturist will answer your questions, like: What happens during an acupuncture session? Do I need to stop taking my current medications prior to treatment or can I continue with them? (Most patients are able to continue their existing medications.)

Law of Attraction, Happiness, Manifestation. What is Your Reality?

Law of Attraction, Happiness, Manifestation. What is Your Reality?

Law of Attraction, Happiness, Manifestation. What is Your Reality?

 

You may have heard about the Law of Attraction, or perhaps you have even read books on the subject. But are you living your life using this powerful concept? If not, take some time to read this article, which will help you understand how your thoughts can attract your dream life into existence and help you live out the life you want to live, rather than being stuck in an unfulfilling reality that no longer serves you.

Law of Attraction, Happiness, Manifestation. What is Your Reality?

Law of Attraction

You attract into your life whatever you focus on. If you are not consciously creating what you want, then your default reality will take over and influence how things play out for you in life. In order to manifest a new reality and experience more happiness in your life we must pay attention to what we focus on everyday and make sure it aligns with our goals and dreams. The law of attraction explains that like attracts like meaning if you spend time thinking about negative things or events that happened in your past they will show up more often in your future whereas if you spend time thinking about positive events they will also appear much more frequently in your future as well! For example if I am always complaining about how my car breaks down all the time I will most likely continue to have problems with my car! Instead if I change my thoughts to say thank goodness I was able to get another day’s work done because I didn’t need to call a tow truck and spend money on fixing my car. That way even though something broke it wasn’t necessarily terrible just inconvenient! With thought power anything is possible and whether you believe it or not every thought that goes through your mind creates an energy signature which returns back to you immediately so why would you fill your head with negativity?! When we change our thoughts, vibration changes…it’s literally magick at its finest!

 

Money and Happiness

Research shows that as people make more money, they don’t get much happier. In fact, as people earn a higher income, they tend to set higher standards for what they believe they need to be happy; it’s called The Hedonic Treadmill. If you’re working toward earning more money or earning more in your business (or both), keep in mind that happiness may come from somewhere else—like relationships and health—and not from a better bottom line. To really tap into your full potential for attracting wealth (and happiness), you need to think about abundance differently than most people do—starting with what you really want out of life and why you want it. Then start manifesting your goals with gratitude and appreciation rather than obligation or desperation. Gratitude helps increase overall well-being, so it’s perfect when thinking about law of attraction. Here are some steps: Ask yourself, What would I like my life to look like 5 years from now? Then write down three things you would like to have in five years time. Keep writing until you cannot think of anything else you would like to have accomplished by then. Check back often and remember those thoughts regularly because looking at them will give these things even more weight energetically speaking which will help propel them forward towards manifestation! Write down all kinds of good things already present in your life—big and small!

 

The Universe wants you to be happy

The world around you reflects your feelings and emotions – if you want to see change in your life then change your thoughts! Manifest means to bring into reality. If you would like something to happen, use positive affirmations or visualizations as often as possible, to create that which you seek. You can also thank yourself for what you have attained and appreciate everything that has brought you to where you are now – don’t forget to do so regularly. Practice Gratitude! It brings more energy into your being and helps make room for new things you desire to manifest in your life…ENJOY it. Send LOVE out towards others and allow them to send love back towards you!! That is how it works with manifesting: we open ourselves up to receiving first and continue flowing forth an abundant amount of love (energy). WE are our own galaxies!! As above….so below…as within…so without!!! We create our own universe each day based on what we focus upon most!! How much fun is that?!? Enjoy it…be present…appreciate EVERYTHING good (and bad) happening right now. So be it!!!! Let go of limiting beliefs – anything is possible.

 

Law of Attraction and Self Love

Learn how to harness your law of attraction powers by learning to love yourself first. Having a genuine love for who you are and what you have will not only affect your personal reality but also those around you in a positive way as well. Loving yourself first allows for an abundance of self-confidence that manifests itself in everything you do, resulting in inner peace that overflows into all areas of your life. When negative emotions such as stress or anxiety arise in your mind during stressful times, give them no attention whatsoever. Do not allow negative emotions to rule over you; instead choose self-love and acceptance which will lead to greater happiness and better reality creation as time goes on! With self-love comes wonderful things like compassion, tolerance, patience, forgiveness, understanding and so much more. The world would be much happier if people chose to experience their lives through the lens of love rather than fear because manifesting your dreams through law of attraction just might be easier when you’re happy with yourself! And certainly one step closer towards being enlightened about Law Of Attraction techniques for manifestation…and Law Of Attraction too! : ) Afterall… Nothing real can be threatened. Nothing unreal exists ~Buddha~ If you want positive change in your life and reality..then change it from within by doing something about it!

 

Changing your thinking to change your reality

The Law of Attraction states that your thoughts and feelings have a direct impact on what happens in your life. Put another way: What you think about expands and determines what happens next; if you focus on lack, you create more lack; if you focus on abundance, you expand your resources and opportunities. (Sometimes it’s easier to manifest money when we’re not obsessing over it.) The good news is that positive thinking can be learned and developed with practice—and the good news is that science backs up those practices as a valuable tool for improving how we feel about our world and ourselves.

How Much Water Should I Drink A Day?

How Much Water Should I Drink A Day?

How Much Water Should I Drink A Day?

 

When you’re dehydrated, you feel like you have cotton mouth and you might even get a headache. Drinking too much water can be dangerous, so it’s important to drink only the right amount of water each day to remain hydrated and avoid the headaches and dehydration that are associated with drinking too little or too much water. When should you drink more water? How are you able to tell if you’re drinking enough? The answer is different for everyone, but here are some general guidelines on how much water should I drink a day.

How Much Water Should I Drink A Day?

Why Water Is Crucial

 

Drinking plenty of water is crucial to staying healthy, not just for your heart and muscles but also for your brain. Your body is made up of approximately 60% water; it’s involved in every physiological process. Water helps to remove waste from cells, control body temperature, carry nutrients to cells, lubricate joints and prevent kidney stones. If you want a healthy body, you need to drink plenty of H2O! How much water should I drink a day? If you are under 18 years old: 1/3 cup (8 ounces) daily. If you are between 18 and 64 years old: 1 cup (8 ounces) daily. If you are over 65 years old: 1 cup (8 ounces) daily.

 

Water Consumption by Age

 

How much water should you drink, and when should you be drinking it? What are healthy habits to follow as far as drinking water is concerned? Consider your age, diet, climate and more before you determine how much H2O to consume. The general rule of thumb is eight 8-ounce glasses daily. According to WebMD, however, there are exceptions: For adults older than 51 years old or those who are trying to lose weight—both women and men—the daily target for fluid intake increases from about 9 cups a day to almost 12 cups. You’ll also want to make sure that you’re getting enough sodium in your diet. Your body requires sodium for health reasons such as nerve functioning and blood pressure regulation. And if you exercise on a regular basis, chances are good that you need even more fluids. When possible, eat foods with high water content (e.g., fruits). At other times, grab plenty of water along with your meals and snacks throughout the day. Avoid sweetened beverages like juices because they have little to no added nutritional value—and can actually add extra calories if consumed in excess amounts.

 

Water Consumption Myths

 

So what quantity water do you have to drink a day? No one really knows for sure, but there is no question that proper hydration is vital to your health. In fact, there are many myths surrounding water consumption. Are you drinking enough H2O each day? Here are four of those myths and why they’re untrue – Myth: Drinking more water will help me lose weight. It’s true that drinking plenty of fluids can keep you from getting hungry, leading to weight loss over time. But these effects only work if you drink plain water—juice and other calorie-containing beverages will actually cause you to gain weight if they take up room in your stomach or otherwise distract from actual meals. – Myth: If my body isn’t thirsty, it means I’m already well-hydrated.

How Much Water Should I Drink A Day?

When Can You Drink Other Fluids

 

Drinking water is great and necessary, but it’s not all you need to do. You should also drink enough other fluids so that your urine is colorless or light yellow in color. That means you’re drinking enough water and any other beverages or foods that contain water. The ideal time to drink is when you first feel thirsty since dehydration can slow down your metabolism in addition to increasing feelings of hunger, which can lead to overeating. One rule of thumb says a good way to tell if you are drinking enough water is to check how often you go pee: You should be going at least every 3-4 hours (including nighttime), especially if you’re very active.

Can Other Fluids Substitute For Water

 

Because of how much water is involved in every part of your body’s day-to-day activities, it’s easy to see why some people think drinking water is an absolute must. But are there any other fluids that can substitute for water? In many cases, yes—provided you make smart choices about what types of liquids you consume on a daily basis. Drinking excessive amounts of sugary soda or fruit juice is not going to help you maintain proper hydration levels; however, switching out sodas and juices for healthier options could easily help you boost your H2O intake—and more. So how much fluid should we be drinking on a daily basis? It all depends on a variety of factors including our age, activity level and climate exposure.

Drinking from Plastic Bottles vs. Glass Bottles

 

Let’s face it, most of us don’t like to carry a water bottle around with us. They’re bulky and awkward, so we end up having one or two throughout our house. Using a plastic water bottle will make you more aware of how much water you drink, meaning that you’ll be drinking more (and stay hydrated). Plastic bottles are also pretty cheap and easy to find—you can get them at almost any grocery store in your area.

The Best Time To Drink Water

 

Dr. Christopher Ochner, an adjunct professor of nutrition at NYU and a weight management specialist at Mount Sinai Medical Center in New York City, told us that to properly hydrate, you should reach for water before anything else. Your body relies on water for a lot of important tasks, he says. It’s more effective than other beverages for maintaining healthy kidney function, minimizing inflammation and keeping you feeling energized. Aim to drink eight eight-ounce glasses (64 ounces) of water per day—about half your body weight in ounces. And while you’re aiming to drink more H2O throughout the day, Dr. Ochner doesn’t recommend drinking as much as possible. Stick with moderate consumption, he recommends: This could translate into two to three liters of fluid or 30-40 ounces every few hours, which is roughly what you would get from drinking several cups of coffee or tea. If you want something besides plain old tap water, consider infusing it with fresh fruit (or cucumbers!) or buying a flavored sparkling beverage like La Croix.