Self care is important because it honors us for who we are and is protective of our mental, emotional and physical health. Many think that self care is an indulgent lifestyle that involves lavish trips to the spa and expensive treatments. This is not the case. Self care can be very inexpensive. It is the act of taking care of ourselves. As we go about our health journey, whether it be weight loss or disease prevention, it can become overwhelming and cause us to become burnt out because we are so focused on the goal. This is not going to help us to be productive and progress toward our goals,…

A consistent morning routine can be just what you need to get your day started in the right direction. There are a few steps that can jumpstart your day and leave you feeling ready to take on whatever comes your way. Drink a glass of water upon awakening Drinking a glass of water right away in the morning causes your body to wake and start working. Sleeping all night without any water causes you wake up in a state of dehydration. Water wakes up your digestive system and metabolism. Water can help elevate your mood, as dehydration can cause crankiness. This allows your body to flush out toxins that have…

It’s that time of year when the trees are budding and the birds are chirping…yes, it’s spring! Along with spring comes the best time to start planting a garden. Planting and tending to fruits and vegetables can be done in a wide variety of settings and climates. You can scale the garden to any size that fits your ability and needs. It can be a container garden in pots or buckets on a porch or apartment balcony. It can be a raised garden bed next to your house or it can be an expansive garden that will grow food for your family for months to come. Not only does a…

Sleep is very important to our health. This is the time when our body can recover and repair itself. Sleep affects how we react both physically and mentally the following day. It affect how our immune systems fight off sicknesses and even affects our metabolism. During sleep, our brains create pathways that establish memories. Our body clears toxins that have built up throughout the day, sort of like housekeeping. Chronic lack of sleep can prevent these protective processes from occurring which can lead to heart problems, immune system problems and even depression. Stages of Sleep Stage 1: This non-REM stage lasts a few minutes. During this stage heart rate and…

Eggs are one of the most nutrient rich foods that there is. They contain a variety of vitamins and minerals including several B vitamins, vitamin A, folate, and selenium. Eggs contain both protein and fat which make them an excellent choice for a healthy breakfast. If you are able to get pasture raised eggs, they have a higher amount of omega-3 fatty acids and can be higher in vitamins A and E. Eggs are a source of cholesterol but that does not necessarily mean that it will cause an increase in your cholesterol levels in your blood. The liver makes cholesterol and will adjust this amount based on the amount…

Protein is an important macronutrient. It is involved in the repair and generation of every tissue and organ in the body. It helps to build muscle mass which is crucial to improve our strength and to protect our joints and bones. It is a satiating nutrient that helps us to feel fuller for longer by stimulating the production of satiety hormones that signal the brain that you are full. Protein is slow to digest which helps to prevent snacking and is very thermogenic, meaning of the 3 main macronutrients it requires the most energy for your body to process. So as you build muscle you will also raise your resting…

If you are seeking creative ideas, go out walking. Angels whisper to a man when he goes for a walk. –Raymond Inmon Walking can have many benefits for our body, mind and soul. According to the American Heart Association, people who walk 5000-6000 steps per day see a 40% reduction in risks for death of all causes. Each 2500 steps, reduces the risk by another 34%. Walking increases blood flow throughout the body which reduces the strain on the heart. This helps to reduce blood pressure. The heart is a muscle and like all other muscles becomes stronger with exercise which helps to lower resting heart rate and improve overall…

Sugar…an important part of that delicious doughnut or those warm chocolate chip cookies. These comfort foods have been a part of our lives for a long time. They smell good and we thought made us feel good. However, the sugar and refined carbohydrates in these foods could be hijacking our health. There is a huge difference between naturally occurring sugar in whole foods and the added sugar in highly processed foods. Having too much added sugar has been found to lead to many health risks because our bodies were not designed to process all of it. Large amounts of sugar can tax our liver triggering our bodies to store the…

Staying hydrated is very important for healthy body functions. Drinking water is the best method to replenish lost stores; however, we can obtain water through the food that we eat as well. Many fruits and vegetables are great sources of water.