Great Mindsets when Trying to Adopt a Healthy Lifestyle

In previous articles, we’ve talked about things that we should avoid when we’re trying to adopt a healthy lifestyle. Today, we are going to talk about some of the mindset and concepts you should know before you start it.

#1 Design your diet for success.

Just like with anything else, a good plan helps you achieve your desired results. Spending time designing your diet will pay off for you.

Make a list of all the things you have in your fridge and cupboard. Research the nutritional information on these items. Which ones are good and which ones aren't? Replace the bad food choices with healthier options, and then keep the healthy ones coming!

#2 Get adequate rest.

You can get better results from anything you do if you get enough rest. When you're rested, you feel more energetic, confident, and committed. Give yourself a head start on a healthy lifestyle.

Remember, rest doesn’t always equate to sleep. Even during your day at work, take breaks to rest. This will keep your mind focused and you’ll feel energized to produce your best work.

#3 Self-acceptance.

If you love yourself for who you are on the inside, then everything else easily falls into place. Think of all your positive attributes. What aspects of your being make you most proud? It's very likely you'll find a long list of awesome things to love about you! Embrace them and use them as motivation to persevere.

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Adopting a healthy lifestyle may not be easy, but you can do it. This is especially true if you've allowed negative habits to take over for a long time. Pace yourself. Do a little at a time. Pretty soon, you'll realize you have a better quality of life than you ever imagined!

Your Body Will Tell You What Your Life Is Lacking

Quiet time is some of the most valuable time in our life. After a hectic day, a quiet period of time belongs to ourselves is priceless and saves us from the messy of every single day. It allows us to listen to the cues that our mind and body send. When they tell us that we need something, we should create a prescription for corrective action.

#1 Skin speaks the loudest.

The skin speaks the loudest and clearest. It sends all sorts of signals to us. When the body is regularly fed on a healthy diet, our skin glows. When we fill it with junk and overlook the importance of water consumption, our skin cries out for help. Seeing pale, dry skin and pimples is a sign that my diet requires an overhaul.

#2 Achy joints.

Achy joints is a cheeky one. It is often seen as an illness, however, it sometimes just needs some more activities. For example, when your shoulder feels hurt and sore, it’s probably because of the lack of exercise and stretching. You can inspect it by yourself and you will realize that it’s a sign to get moving.

Exercise is the remedy for many of our body’s ailments. We believe that more movement results in increased functioning of our joints and muscles. Keeping active is the answer whenever we feel like moving less.

#3 Lack of energy.

There is always a time that we feel lethargic and tempted to spend all day in bed. Although rest is important, there is an opportune time for it at night. If you’ve been feeling a lack of energy during the day time, you will need to consume more calories and do exercise so you can boost yourself from the inside out.

The best coach in life is our own body. We need to listen to it and keep ourselves healthy and fit. The signals it sends are direct and unmistakable.

Summary

Saving good, quality time for yourself, so you can listen to your body carefully. Knowing the difference between day to day in your skin, your pain and your energy is crucial. Next time, ask yourself “How is my body feeling today”?

Avoid These 3 Things When Trying to Adopt a Healthy Lifestyle

Have you tried to make healthy changes in your life without success? Did you encounter obstacles that made you feel like giving up?

Having the kind of lifestyle that promotes health and wellness takes some work. But it certainly helps when you have an idea of the direction to take. However, when we’re trying to implement some new strategies into our lifestyle, it’s better to avoid these three unhealthy ways:

#1 Crash dieting

It's almost impossible to do something well if you don’t dedicate the time to it. That's also the case with crash dieting. Rushing into a diet plan to get immediate results is rarely a successful approach, and the results are only temporary.

Crash dieting may give you the end result you want, but it may be at the cost of your overall health. Choosing a sensible schedule of gradual weight loss due to enhanced nutrition and exercise will lead you to a weight you’re happy with and then being able to maintain it as well.

#2 Erratic workout schedule

Commitment is necessary if you want to get real results from your workout. Setting a specific and workable time for exercise is the best approach for it to be effective.

Try to set a schedule you can stick to. If you commit to three evenings per week, make it happen. Vary your exercises and workouts. Choose activities you enjoy so you can look forward to having a more active lifestyle rather than just dreading workouts. Also, leave everything else behind when it's workout time. You'll get more out of the workout that way.

#3 Doing it to please others

You'll never be satisfied with life if you spend time living according to the expectations of others. You have to want something for yourself in order to feel happy when you get it.

Are there unhealthy aspects of your life? Do they affect you or those around you? You first have to recognize and accept the negative impact on your own life. Otherwise, you may not be able to make the necessary adjustments easily.

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It is not easy, but it is not impossible, either. No crash diet, no erratic workout, and never do it for others. If you can set a reasonable diet and exercise plan gradually, it’s more likely that you’ll stick to it longer, and it will blend into your lifestyle eventually.

Top 5 Easy Ways to Defeat Belly Bloat

Belly bloat isn’t easy to beat. You try to diet, exercise and wear different clothes. You try supplements, pills, and shakes. Yet, the bloat won’t disappear. The outcome hasn’t there yet.

Fortunately, it’s possible to get rid of the large midsection that bothers you! Before you give up and resign to living with a large stomach, try these ideas to defeat belly bloat. It’s not as hard as you thought!

#1 Reduce carbohydrates in the evening.

Research shows that eating too many carbohydrates in the evening can make belly bloat worse in the morning.

Feel free to eat carbohydrates during the day. However, if it’s close to your bedtime, avoid covering your plate with them. Your body needs time to digest them, and it’s easier to do this if you’re active during the day instead of in bed.

#2 Add more potassium to your diet.

Potassium in food can help reduce belly bloat. You’ll get more potassium if you eat bananas, tomatoes, cantaloupe, spinach, and other produce. Nuts also contain high levels of potassium.

The reason why potassium works to fight bloating is that it controls fluid intake in your body and cells. By eating more of these foods, you’ll have better fluid control on a cellular level.

#3 Avoid fake sugars

Artificial sugars are hard for your body to digest. They can often lead to unnecessary and annoying bloating. In addition, in large amounts, fake sugars can lead to cramping and stomach aches.

To avoid artificial sugars, read package labels carefully. Artificial sugars can be in candy, cookies, baked goods, and other items. If the label has “sugar-free, “low calorie,” or similar wording, that food is likely to have artificial sugar in it.

#4 Add more probiotics

Whether you turn to more yogurt or kimchi, filling your diet with more probiotics will help you get rid of belly bloat. Probiotics can greatly benefit your digestive system. They can help you balance the good and bad bacteria in your gut. They’re an important part of defeating bloating too.

You can find probiotics in yogurt, fermented dairy products, kimchi, sauerkraut, and other foods. The key is to find some probiotic foods that you love and will enjoy eating every day, or at least several times a week.

#5 Drink tea & Stop your soda habit.

Soda pop and all carbonated beverages can make your stomach bigger. Instead, drink water, juice, or teas. For best results, pick natural herbal teas without GMO ingredients. Focus on organic ingredients. Green tea and peppermint tea may help you with belly bloating.

Studies show that green tea may help your metabolism and make it easier to burn fat in the body. Peppermint tea is an ancient home remedy that is used to relieve digestive issues and help the stomach. It has a calming effect. However, it can also get rid of annoying bloating after a big meal.

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Belly bloat doesn’t have to be a permanent part of your body. Use these strategies and win your battle with bloat.

Healthy Food Choices in Our Busy Life

You already know how important it is to make healthy food choices for you and your family. But how can you fit the best choices into your busy life?

You’ll be pleased to discover that a hectic life doesn’t mean that every meal has to be fast food on the run! Sometimes it's difficult to make healthy changes, but with a little planning and know-how, it can be done. Here are some strategies to help you and your family eat fast and healthy meals at home.

#1 Look online for quick and easy recipes made with all natural ingredients.

When you're tired at the end of the day and you realize you still have to feed the family, it's easy to go to a fast food chain and throw fast food on the table. It may save some time, but it won't save your health – or your pocket book!

The great thing is that there are many easy, fast, and healthy foods you can make at home. This takes some planning, but you'll be more satisfied, save money, and be healthier as well.

Many recipes can be made in 30 minutes or less and only have 5 ingredients. Taking the time to do some recipe research will save your sanity in the long run. Then once you find a “hit” with the family, store the recipe in a book or on your computer.

#2 When you cook, make large batches and freeze the leftovers.

This way, you’ll already have meals in the freezer that you can just thaw, heat, and serve. No muss, no fuss! This is the opportune way to enjoy “fast” food at home.

#3 Make dinner time a great experience.

If dinner becomes a great experience, you will be able to enjoy healthy foods together. You can start from making dinner time a social experience. Dinner should be about enjoying your company and taking pleasure in the foods you're eating.

When you begin to look at mealtime as a social experience, it becomes easier to make the right choices about healthy foods. Suddenly you aren't so worried about rushing through and making it quick.

Take time to eat as a family and enjoy a real conversation with each other. Talking will naturally slow down your eating pace, while also reconnecting you with your family members.

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Using these techniques will bring all kinds of healthy benefits to your family and teach your children a healthy lifestyle. Healthy food choices are a possibility in your busy life if you take the time to plan ahead and make dinner time a priority in your home.

Ways To Do Deep Breathing Exercises

Now we not only know why deep breathing can help us relax and release anxiety but also understand how much benefits it will bring to us. You are eager to learn and practice deep breathing, at the same time, not sure how to do it in a right and effective way.

We are going to talk about how to practice deep breathing. There are several ways in which you can practice deep breathing to relax both your body and mind. Consider these as your choices:

#1 Follow These Steps:

1. Close your eyes, so you focus on your own breathing.

2. Tense your whole body for four seconds while inhaling deeply, you should feel the air come deep down in your belly.

3. Then exhale slowly, and feel relax while doing it.

4. Repeating this three or four times can take you back to a state of relaxation and calm.

#2 Place A Hand Above Your Belly Button

Place a hand just above your belly button and breathe. If you're breathing deeply, your hand will rise and fall with each breath. When you take a deep breath, you will feel the breathing go all the way down to your abdomen. If your chest is rising with each breath, you're not expanding your lungs to full capacity. Your body lacks the oxygen it needs to thrive under the pressure of the moment.  Your lungs can expand without your upper chest rising. Only your upper belly needs to rise and fall.

At first, you probably won't breathe this way unless you're thinking about it because you're so used to breathe from your chest. Keep practicing often, and you'll soon be breathing properly all the time.

#3 Do It Any Time You Can Concentrate

We normally couldn’t realize from the beginning of the nervous and anxious. We notice it when it got somehow more severe status. Prevention is usually easier than cure, so we do deep breathing whenever we could focus on a full, slow, and deep breath. You'll improve your relaxation response to stressful situations.

You might feel a bit strange at first because you're not used to it. You may even feel a bit giddy, but that's normal. It'll pass with practice. You're getting plenty of air, even if you don't feel like you are.

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If you struggle with worry, you can feel more relaxed and in control by simply controlling your breathing. Begin practicing deep breathing strategies today and experience peace in the midst of the storms of your life!

Benefits We Get From Deep Breathing Exercises

Deep breathing exercises will give you the ability to reduce stress, anger, and frustration easier than before. Yet, many people have difficulty practicing deep breathing exercises because they either don’t believe that it’ll help or they try once and then don’t try again.

Today we’re going to put our attention on the benefits it will bring to you, so you will actually keep practicing them!

Deep Breathing Helps Us Think Clearly

As we’ve talked about in the last article, we feel anxious because of the natural response when we facing “threats” from our nervous system. To help us differentiate the “mental threats” from the actual physical threats, deep breathing is a great option.

Breathing exercises send the blood supplies back from the extremities (since we’re not concerned with running or fighting) to the areas of the brain that allow us to think, reason, and problem solve. This is why breathing exercises work to calm us when we experience acute stress, anger, or frustration. Blood is returning to the brain and it becomes easier for us to think.

Protect Us From An Anxiety Attack

In an anxiety attack, you may have a tendency to hyperventilate, which increases the level of panic you experience. However, deep breathing keeps you in control.

When you hyperventilate, you take short, quick breaths in the top part of your lungs. Your chest expands, but you aren't getting the full amount of air that you need to remain calm. The quick overload of oxygen you receive from shallow breathing makes your apprehension and panic even worse. It becomes a cycle that can be hard to break without practice.

Feel More Relaxed And In Control

Anxiety may be caused by a chemical imbalance in the brain. It may simply be the product of over-active nerves that react too strongly to stimuli. However, regardless of what causes you to feel anxious, the most important thing is to alleviate it and reduce the degree to which it affects your life. Anxiety doesn't have to stop you from living the life you deserve.

Think about it this way. By lowering your anxiety, you may be able to change careers or get promoted, speak in front of others without fear, travel to places you've always wanted to see, embark on a new relationship or business venture, reduce your dependency on medication or therapy, and more!

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If you struggle with worry, you will definitely get benefits from simply controlling your breathing. Begin practicing deep breathing strategies today and experience peace in the midst of the storms of your life!

Why Deep Breathing Exercises Work For Defeating Anxiety

Deep breathing techniques are often cited as an important tool that can help you to immediately alleviate stress, anxiety, frustration, and anger. The more you get into a routine of practicing breathing exercises, the better you’ll become at doing so.

You might wonder why breathing exercises work well to relax our bodies and minds? Yup, that’s our topic today.

The body has two systems within the nervous system: the parasympathetic and the sympathetic nervous system. Both of these systems contribute to the reasons why deep breathing exercises can calm us down.

The Fight or Flight Response

Our biological systems have a natural ability to react during times of stress, especially in those situations where we’re facing a huge threat. As a matter of survival, humans have always had this ability. In prehistoric times, humans came face-to-face with all sorts of wild animals, such as bears or tigers. In response to such a threat, our body activates the Fight, Flight, or Freeze Response, or FFF reaction.

The sympathetic nervous system is responsible for the physical sensations we get when we feel stress, anxiety, or severe anger and frustration. These can include sweaty palms, increased heart rate, and faster breathing. The activation of the FFF response is preparing our bodies to either run, fight the threat, or freeze.

Perceived Threats

The problem with the activation of the Fight or Flight Response is that it can be activated whenever we perceive that we’re up against a threat - whether we really are facing a threat or not. Even though we experience negative situations in our lives, this does not necessarily make them a threat to our physical well-being.

Situations involving personal relationships, work responsibilities, work promotions, verbal arguments with others, and bad news about your health or the health of loved ones are just a few scenarios that can trigger the FFF response.

Despite the fact that all of these situations may be emotionally hurtful or painful, our body’s nervous system may interpret them as physically threatening. As such, our bodies activate the natural FFF response to get us ready to fight or run away.

Triggering the Opposite Reaction

In order to tell our biological systems that the situations we’re facing don’t require a fight or flight response, we must trigger the parasympathetic nervous system. The parasympathetic nervous system produces the opposite response to the FFF, causing a relaxation response instead.

One other important aspect of the Fight or Flight Response is the way that it diverts your blood flow. To prepare you to fight or to get ready to run from a perceived threat, blood is diverted away from the brain to the extremities in the body, such as the arms, legs, hands, and feet.

Summary

As you can see, the body’s natural ability to fight or flee from a perceived threat has been useful throughout the ages and is still useful today. However, reversing the process through breathing exercises places you in a better position to think more clearly and reason about the stress or issue that you’re facing.