Made A New Avocado Pattern And Put It On Everything, Just Like I Do With Real Avocado.🥑💕🥑💕🥑

Starting with even five minutes a day will have a positive effect because you will have created a healthy habit where one didn’t exist before, and that’s a powerful mental adjustment. A closer look at your list will expose those false beliefs hiding behind each excuse

15 EASY WAYS TO BE HEALTHIER

More and more research is showing that the key to lifelong good health is what experts call “lifestyle medicine” — making simple changes in diet, exercise, and stress management. To help you turn that knowledge into results, we’ve put together this manageable list of health and wellness suggestions.

We asked three experts — a naturopathic physician, a dietitian, and a personal trainer — to tell us the top five simple-but-significant lifestyle-medicine changes they recommend.

Besides giving you three different takes on how to pick your health battles, this list gives you choices you can make without being whisked off to a reality-show fat farm — or buying a second freezer for those calorie-controlled, pre-portioned frozen meals.

1. THINK POSITIVE AND FOCUS ON GRATITUDE

Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.

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2. EAT YOUR VEGETABLES

Shoot for five servings of vegetables a day — raw, steamed, or stir-fried. A diet high in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast, cervix, esophagus, stomach, bladder, pancreas, and ovaries. And many of the most powerful phytonutrients are the ones with the boldest colors — such as broccoli, cabbage, carrots, tomatoes, grapes, and leafy greens.

3. SET A “5-MEAL IDEAL”

What, when, and how much you eat can keep both your metabolism and your energy levels steadily elevated, so you’ll have more all-day energy. A “5 meal ideal” will help you manage your weight, keep your cool, maintain your focus, and avoid cravings.

4. EXERCISE DAILY

Did you know that daily exercise can reduce all of the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle, lowering cholesterol, and improving bone density. If you want to live well and live longer, you must exercise! Studies show that even ten minutes of exercise makes a difference — so do something! Crank the stereo and dance in your living room.

Sign up for swing dancing or ballroom dancing lessons. Walk to the park with your kids or a neighbor you’d like to catch up with. Jump rope or play hopscotch. Spin a hula hoop. Play water volleyball. Bike to work. Jump on a trampoline. Go for a hike.

5. GET A GOOD NIGHT’S SLEEP

If you have trouble sleeping, try relaxation techniques such as meditation and yoga. Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode: whole grain cereal with milk, oatmeal, cherries, or chamomile tea. Darken your room more and turn your clock away from you. Write down worries or stressful thoughts to get them out of your head and onto the page. This will help you put them into perspective so you can quit worrying about them.

1. CHECK YOUR FOOD ’TUDE

What we eat and how we feel are linked in very complex ways. A healthy approach to eating is centered on savoring flavor, eating to satisfaction, and increasing energy, rather than focusing on weight. Check your balance of low-calorie foods, nutrient-dense foods (providing many nutrients per calorie), and foods that are calorie dense but nutrient poor.

Most Americans need to eat more fresh whole foods (in contrast to processed, highly refined foods). Try to add more whole grains, fresh fruits and vegetables, and legumes into your meals. Pair these carbohydrate-rich foods with a healthy fat or lean protein to extend satisfaction.

2. EAT LIKE A KID

If adding more fruits and vegetables sounds ominous, look to “finger food” versions that preschool kids love — carrot and celery sticks, cherry tomatoes, broccoli florets, grapes, berries, and dried fruits. All are nutritional powerhouses packed with antioxidants.

3. BE A PICKY EATER

Limit saturated fats and trans fats, and aim to eat more foods rich in anti-inflammatory omega-3 fatty acids to cut your risk of cardiovascular disease and maybe even improve depressed moods. The equivalent of just one gram of EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) daily is recommended. Eating cold-water oily fish (wild salmon, herring, sardines, trout) two to three times per week will provide both EPA and DHA.

Adding up to two tablespoons of ground flaxseed and eating meat, milk, and cheese from grass-fed animals will provide you with a healthy dose of omega-3s.

4. USE FOODS OVER SUPPLEMENTS

Supplements are not a substitute for a good diet. Although many health experts recommend taking a multivitamin and mineral supplement that provides 100 to 200 percent of your recommended daily value, each and every supplement should be carefully evaluated for purity and safety. Specific supplements have been associated with toxicity, reactions with medications, competition with other nutrients, and even increased risk of diseases such as cancer, heart disease, and diabetes.

5. GET SATISFACTION

Both eating and physical activity are fun, sensory experiences! In both, aim for pleasure — not pain. Pay attention to the nutritional value of the foods you choose to eat, as well as your sense of satisfaction, relaxation, tension, exhilaration, and fatigue when you sit down to eat. Check in with yourself as you eat, rekindling your recognition of hunger, fullness, and satisfaction when considering when and how much to eat.

1. GIVE YOURSELF A BREAK

“I spend countless hours doing cardio and never seem to lose that last ten pounds!” is a common complaint I hear from clients. Give yourself permission to shorten your workout. Believe it or not, overtraining could be the problem. Your body can plateau if not given adequate rest to restore itself, ultimately leading to a decline in performance. Fatigue, moodiness, lack of enthusiasm, depression, and increased cortisol (the “stress” hormone) are some hallmarks of overtraining syndrome.

Creating a periodization program — breaking up your routine into various training modes — can help prevent overtraining by building rest phases into your regimen. For example, you might weight train on Monday and Wednesday, cycle on Tuesday and Thursday, run on Friday and rest on Saturday and Sunday. You can also help balance your program by simply incorporating more variety.

2. THINK SMALL

Often the biggest deterrent to improving health is feeling overwhelmed by all the available advice and research. Try to focus first on one small, seemingly inconsequential, unhealthy habit and turn it into a healthy, positive habit. If you’re in the habit of eating as soon as you get home at night, instead, keep walking shoes in the garage or entryway and take a quick spin around the block before going inside.

If you have a can of soda at lunchtime every day, have a glass of water two days a week instead. Starting with small, painless changes helps establish the mentality that healthy change is not necessarily painful change. It’s easy to build from here by adding more healthy substitutions.

3. KEEP GOOD COMPANY

You can do all the right things — but if you have personal relationships with people who have unhealthy habits, it is often an uphill battle. The healthiest people are those who have relationships with other healthy people. Get your family or friends involved with you when you walk or plan healthier meals. Making healthy changes with a loved one can bring you closer together as well as motivate you.

4. MAKE A LIST…AND CHECK IT TWICE

Take a few minutes and write down all the reasons you can’t begin an exercise program. Then look at the basis of each reason. For instance, if you wrote, “No time” as one of your reasons, then perhaps that’s based on a belief that an exercise program takes a lot of time.

Starting with even five minutes a day will have a positive effect because you will have created a healthy habit where one didn’t exist before, and that’s a powerful mental adjustment. A closer look at your list will expose those false beliefs hiding behind each excuse.

5. SIGN UP FOR AN EVENT

Let’s face it, exercising just for the sake of exercising or losing weight can get boring. Spice things up by signing up for an event like a run/walk race or a cycling ride where you can be part of a team.

Doing so gives your workouts a new purpose, and it’s fun to be around others who are exercising just like you — not to mention that most events benefit nonprofit organizations, which doubles your feel-good high.

Don’t always rush to big plans! Smaller do sometimes better

I know that like millions of others’ your wish is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking small steps—not giant leaps—is the best way to get lasting results.

Developing a Care Plan

Everybody has a health history. Maybe you have a chronic (long-lasting) medical condition. Perhaps you take some prescription medicines on a regular basis. Or maybe you just take over-the-counter medicines for minor body aches every now and then. Whatever your situation, it’s important to record your health history. This is done with care plans.

Path to improved health

A care plan is a list of all items related to your health. This plan will cover everything from your medical conditions to your health insurance information, and more. It’s a way to keep track of all your medical information in one place.

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You can find blank care plan forms online or you can ask your doctor for one. No matter where you get your form, take it to your next doctor’s appointment and have your doctor help you complete it. Sometimes a close family member can help you complete part of it, too.

There are two basic types of care plans. Each one serves a different purpose so it’s important to complete both types.

Complete Care Plan

This type of care plan outlines your complete health history. It’s broken into several sections:

Your personal information. Include your name, address, and birth date.

Your medical conditions. Be sure to include all conditions you may have, such as asthma, diabetes, heart disease, etc. If you are taking medicine to keep a problem under control, it still needs to be listed (such as high blood pressure or cholesterol).

Your current medicines. Include the name and dosage information for any prescription or over-the-counter medicines you take.

Your doctor. Note your doctor’s name, their office address, and phone number. Be sure to include information for all the doctors and specialists you have.

Your health insurance information. Include the name of your insurance company and its phone number. Be sure to include information for all insurance policies you have, including Medicare and/or Medicaid.

Your hospital of choice. List the hospital you’d like to go to, if you had a choice. Include the hospital name and phone number.

Your caregiver information. If someone comes into your home to help you, note their information on the complete care plan. This includes people who provide services such as visiting nurses, home health aides, or therapists. For each caregiver, provide the person’s name, the name of the company they work for, and that company’s phone number.

Your advanced care planning information. This section includes any legal documents you have, such as a will or power of attorney. It’s best to attach these legal documents to the plan.

Your emergency contact. This is the person you’d want to be contacted if something happened to you and you were unable to contact them yourself. This may be a family member or a trusted friend. You may want to include more than one person as an emergency contact. For each person, include their name, their relationship to you, and their phone number.

Once your complete care plan is filled out, be sure to share it with your doctor. Also take it to your doctor’s appointments throughout the year. Ask your doctor to review it and let you know if anything needs to be updated. Take it with you if you go to the hospital for any reason. It may provide the doctors the information they need to treat you. Also share it with a trusted family member or friend in case they need to share it with a medical professional if you’re unable to do so yourself. It’s best if this family member or friend is also one of your emergency contacts.

Daily Care Plan

The information in a daily care plan is similar to that in the complete care plan. However, it’s not as detailed. A daily care plan will include:

Your medical conditions

Your current medicines

Your insurance information

Advanced care planning information

Your emergency contact

A daily care plan’s purpose is to provide the day-to-day information people need if they care for you in your home. Each of your caregivers can refer to the plan as the single source of information about your health. In order for the plan to be seen by all caregivers, post it in a central, easy-to-see location. Many people choose to post the plan on their refrigerator.

Things to consider

Once you’ve completed your care plans, be sure to review and update them as needed. Good times to update them include if you add a new medicine or stop taking a current one. Other times to update the plans include if you’re diagnosed with a new health condition, if you want to change your emergency contact, or if you update any advance planning information. At the very least, review your plans once a year.

Questions for your doctor

Who should I share my care plans with?

Why should I complete both care plans?

Will you help me update my plans?

🦷Hermie🦷

flower fields  @leahberman

It wasn’t always this way though. Many centuries ago, turmeric was a well-kept secret of its native country of origin, India. Sure, there were a few other places in the Middle East where it was sold, but it has only been in recent years that the United States finally began including it as a common cooking ingredient for adding a smoky flavor and color to otherwise bland dishes.

Once it became established here though, its popularity quickly grew, especially once people found out that it has medicinal properties that make it suitable for aiding in the process of weight loss. Read on to discover how turmeric can help you with weight loss. continue…

A bit late but here’s my piece for @storywatchzine! I did Symmetra as a Wendigo from Algonquian folklore. My contributor copy arrived and it is gorgeous - I am so honoured to have been a part of this project!!

Being physically active is a great way to maintain or lose weight, especially when paired with healthy eating. Any amount of activity is better than none, but when it comes to weight control, the general rule is: the more, the better.

Best Methods to a Healthier Weight

When it comes to health, little matters more than weight. Maintaining a healthy weight can lower the risk of 13 different cancers – plus stroke, heart disease, diabetes, arthritis, and many other chronic conditions.

And some simple, doable weight goals can have important health benefits – for everyone. Just keeping your weight steady – no matter your current weight – has payoffs, as can losing as little as five to ten pounds if you’re overweight. Getting down to a healthy weight and maintaining it has even bigger health benefits.

In this speedy age it’s hard to maintain health and fitness. We need a lot of time, money and expertise for the same reason the doctors are recommending fitness supplements more than ever. They work best if you are recommended the best. Being a nutritionist, I am recommending a Best Weight Loss Supplement For many years. It gives my clients speed, satisfaction and stability.

It’s an excellent Fat cutter, energizer, cancer preventor, age restrictor, immunity booster and health glower at the same time and in short time. In maximum 7 weeks you get a slim smart body, shining cheeks, active brain and high level (tested) of immunity. Click Here to see its review.

These eight ways can be your guide, whatever your goal. They highlight simple changes to how you eat and how you move. Start today with one or two. Then, build from there.

1. Eat healthy plant foods – and fewer animal products

You’ve heard this before – and for good reason. A largely plant-based diet filled with fruits, vegetables, beans, nuts, and whole grains is not only good for overall health, but also good for keeping weight in check. Among other things, it can help you feel full longer, and with fewer calories.

2. Choose smaller portions

Portion sizes have ballooned over the years – and our waist sizes along with them. A single fast food meal can have more than a day’s worth of calories, sodium, and unhealthy fats. But even at home, we’re serving ourselves more food. Choosing smaller portions is a great way to keep calories and weight in check. Eating out less is best, and when you do eat out, pick an à la carte item rather than a full meal, or split a dish with a friend. At home, keep to recommended serving sizes and try smaller plates, which can make recommended portions feel bigger.

3. Avoid sugary drinks

Sugary drinks – such as sodas, energy drinks, juice drinks, and many coffee drinks – are a major source of extra calories and have been found to increase the risk of obesity, diabetes, and heart disease. Cutting back on sugary drinks is an easy way to shave calories from your day. And getting down to zero is best, even for 100% juice. Try no-calorie fizzy water and unsweetened coffee and tea instead.

4. Cut back on added calories

We add a lot of extra calories to our food, and often without even thinking about it. Things like butter, cheese, and bacon on a potato; sour cream on a burrito; and sugar, whole milk, and whipped cream in our coffee. These calories can really add up over time. Cut back on these extras or try some lower calorie options instead, such as salsa, tomato, cheddar powder, and non-fat milk.

5. Start the day with a healthy breakfast

A healthy breakfast can give you energy for a busy morning – and keep hunger pangs away until lunchtime. Include a couple different types of healthy foods, such as fruit, whole-grain bread and cereal, low-fat plain yogurt, or an egg or two. Avoid foods such as sugary cereals, doughnuts, bacon, white bread, and whole milk.

6. Move your body

Being physically active is a great way to maintain or lose weight, especially when paired with healthy eating. Any amount of activity is better than none, but when it comes to weight control, the general rule is: the more, the better. Try to work up to around five hours of brisk activity a week. Choose something you like that gets you moving – and do it regularly. Cutting down on the amount of time you spend sitting is also good, even if you exercise. Stand as much as you can during the day. When you do sit, try to take a short walk once or twice an hour.

7. Hop on the scale

Hopping on your bathroom scale once a week or more is a great way to keep track of how you’re doing with your weight. Weight gain often catches people by surprise. By weighing yourself regularly, you can keep surprises at bay and make any needed adjustments to what you’re eating and how active you are. It’s especially good for helping to keep off pounds that you’ve lost. For an added bonus, keep track of your waist size with a tape measure. Putting on inches around the middle, even if you’re a healthy weight, can increase your disease risk.

8. Keep a food diary

When  it comes to keeping weight in check, calories matter. So, it can be helpful to set a daily calorie goal and use a food and drink diary to track your calories throughout the day. Apps and online tools can make this pretty simple. Some days you’ll be over your goal. Some days below. It’s the overall trend, though, that is most important and lets you know if you should make any adjustments.

Too much of this stimulant, found in tea, coffee, colas and energy drinks, can upset sleep and make you feel wound-up as well as tired.

Why am I Tired all the Time?

Feeling exhausted is so common that it has its own acronym, TATT, which stands for “tired all the time”.

We all feel tired from time to time. The reasons are usually obvious and include:

too many late nights

long hours spent at work

a baby keeping you up at night

But tiredness or exhaustion that goes on for a long time is not normal. It can affect your ability to get on and enjoy your life.

Unexplained tiredness is one of the most common reasons for people to see their GP.

Why you might be tired all the time

Before you see a GP, you may want to work out how you became tired in the first place.

It can be helpful to think about:

parts of your life, such as work and family, that might be particularly tiring any events that may have triggered your tiredness, such as bereavement or a relationship break-up

In this speedy age it’s hard to maintain health and fitness. We need a lot of time, money and expertise for the same reason the doctors are recommending fitness supplements more than ever. They work best if you are recommended the best. Being a nutritionist, I am recommending a Best Weight Loss Supplement For many years. It gives my clients speed, satisfaction and stability.

It’s an excellent Fat cutter, energizer, cancer preventor, age restrictor, immunity booster and health glower at the same time and in short time. In maximum 7 weeks you get a slim smart body, shining cheeks, active brain and high level (tested) of immunity. Click Here to see its review.

how your lifestyle may be making you tired?

A GP will look at the following causes of tiredness:

psychological causes

physical causes

lifestyle causes

Psychological causes of tiredness

Psychological causes of tiredness are much more common than physical causes.

Most psychological causes lead to poor sleep or insomnia, both of which cause daytime tiredness.

Psychological causes include:

Stress

The strains of daily life can worry most of us at some point. It’s also worth remembering that even positive events, such as moving house or getting married, can cause stress.

Emotional shock

A bereavement, redundancy or a relationship break-up can make you feel tired and exhausted.

Depression

If you feel sad, low and lacking in energy, and you also wake up tired, you may have depression.

Here’s how to tell if you might have depression. See your GP if you think you are depressed.

Anxiety

If you have constant uncontrollable feelings of anxiety, you may have what doctors call generalised anxiety disorder (GAD).

As well as feeling worried and irritable, people with GAD often feel tired. See a GP, as medication and talking therapies can help.

If you think your tiredness may be a result of low mood or anxiety, try this short audio guide to dealing with your sleep problems.

Physical causes of tiredness

There are several health conditions that can make you feel tired or exhausted.

These include:

anaemia

underactive thyroid

sleep apnoea

Tiredness can also be the result of:

pregnancy – particularly in the first 12 weeks being overweight or obese – your body has to work harder to do everyday activities being underweight – poor muscle strength can make you tire more easily cancer treatments, such as radiotherapy and chemotherapy carbon monoxide poisoning – especially if your gas boiler has not been serviced regularly

Lifestyle causes of tiredness

In today’s 24/7 “always on” world, we often try to cram too much into our daily lives.

And to try to stay on top of things, we sometimes consume too much alcohol or caffeine, or eat sugary and high-fat snacks on the go rather than sitting down for a proper meal.

The main lifestyle causes of tiredness include:

Alcohol

Drinking too much interferes with the quality of your sleep. Stick to the guidelines of no more than 14 units a week for both men and women.

Read more about how to cut down on alcohol.

Exercise

Too much or too little exercise can affect how tired you feel.

Caffeine

Too much of this stimulant, found in tea, coffee, colas and energy drinks, can upset sleep and make you feel wound-up as well as tired.

Try decaffeinated tea and coffee, or gradually cut out caffeine altogether.

Night shifts

Night workers often find they get tired more easily. This is more likely if the timing of the shifts keeps changing.

Daytime naps

If you’re tired, you may nap during the day, which can make it more difficult to get a good night’s sleep.