sleep and health

Sleep Your Way to a Healthier Weight

Cutting calories and working out are well-known ways to lose weight. Recent research shows, however, that another factor could significantly affect weight loss: sleep. Here are the ways that better sleep can lead to a healthier weight, and how to achieve it.

Avoids overeating

Missing your ZZZ’s can cause decreased levels of leptin, the hormone that gives a sense of fullness or satiation. This can increase appetite, often resulting in overconsumption. Similarly, levels of the hormone that makes you feel hungry, grehlin, increases when you are sleep deprived. This combination is what causes most tired people to eat an additional 300 calories a day than those who are well-rested.

Leads to better food choices

When people are tired, they’re more likely to reach for the easiest, tastiest food available, often in the form of high-fat snacks loaded with carbohydrates. This “eating for pleasure” sense is heightened in the afternoon for those who are sleep deprived and can lead to significant weight gain over a prolonged period of time.

Helps process sweets faster

Sleep deprivation can cause the food processing parts of your cells, the mitochondria, to shut down. This means that the sugar in your comfort foods just sits in your blood, raising your blood sugar levels. Your mitochondria are also what regulate your metabolism, or the number of calories burned for energy every day. Getting sufficient sleep can help maintain healthy mitochondria, and therefore, prevent weight gain.

To get better sleep…

Pay off your sleep debt. Most Americans don’t get the recommended eight hours of sleep every night, but it can be mostly made up over the next few nights. Over the weekend, go to bed at your usual weekday time, but then sleep until your body naturally wakes up the next morning. You will probably sleep for longer than usual, but it should go a long way in calibrating your sleep schedule.

Make sure you’re supporting these efforts with the best sleep essentials possible. Use a high-quality mattress and top it with pillows that are soft but supportive to help prevent waking up in the middle of the night.

hairloss

4 Ways You Are Making Your Hair Fall Out

It is not all about your mom’s dad when it comes to hair loss. There are number of ways  you could be onsetting the process without even knowing. Before the age of 21, ¼ men will begin to notice thinning or loss of hair. This is something that is extremely common, but can really put a dent in your confidence. To keep the hair you do have on your head, try avoiding these mistakes.

Hold Back That Shampoo

Washing your hair with shampoo every day may make you feel clean, but it could be doing damage to your hair. Over time it begins to strip natural oils which are in your hair to make it retain moisture. If you do this too often, your hair can turn brittle and weak.

 

Unless your scalp is extremely oily, try opting to rinsing your hair with shampoo every other day. If you are concerned about the smell, try putting a few drops of rosemary essential oil onto your fingers and massage it onto your scalp while in the shower. According to Healthline, rosemary essential oil has anti-inflammatory properties and promotes nerve growth. Most importantly, it can improve circulation on the scalp, which can bring blood to hair follicles and prevent them from falling out.

Stressed Out

Between relationships, money and your job, there are plenty of reasons why stress can make its way into your life. Stress can begin to impact your entire body, but when it comes to your hair it can certainly assist in the process of it falling out. Your hair has developed a growing and resting cycle. When stress creeps into your life it has the power to disrupt this rhythm, resulting in possible clumps of hair falling out.

Mental health is extremely important and something that is often overlooked. Spend some time working on your mindfulness by trying some simple meditations. These mental health apps help to clear your head, lower your blood pressure and focus on the present. This will keep your head filled with hair.

Cut Out The Product

Men often opt for hair gel, waxes and pomades to get that stylish finish they are looking for. It might not be damaging your actual hair (if you wash it out), but what it could be doing is putting strain on your scalp. If you begin to do this for a while, the pores on your scalp and your hair follicles can become clogged.

Keeping your scalp clean is very important as this can create the inability to grow hair or even lead to an infection on your scalp. To avoid using so much product, speak with your barber about the shape of your head and what hairstyle would go well with that. No one should have to use product every day. Let your hair breathe.

Change Up Your Diet

When you are looking to make a change for your body, first examine what you’re putting into it. Protein is what creates keratin, the protein that hair is made out of. Lack of protein in a diet can cause your hair to become brittle and cause breakage. If you want a healthy head of hair, try eating more spinach.

dieting vs detoxing

This superfood is loaded with folate, iron and vitamin A, all of which are beneficial to hair growth. Vitamin A is important because it assists the skin glands in producing sebum. Sebum is an oil that will moisturize the scalp and keep hair feeling thick and healthy. Also, studies have shown that lack of iron has been linked to hair loss. Iron helps to send red blood cells through the body carrying oxygen. This will boost your metabolism and aid in growth and repair.

10 Tips for Better Health Even When You’re Obese

detox vs dietBeing overweight or obese doesn’t mean you’re not entitled to good health and well-being. Naturally, the best thing you can do to improve your overall health and well-being and to decrease the risk of various diseases is to work hard to lose weight.

However, most people make various mistakes when trying to lose weight thus jeopardizing their health. Throughout this article, you will get to see 10 different ways to stay healthy or to improve your overall health and well-being even when you are overweight or obese. Let’s start.

  1. Exercise

Regardless of your weight, size, or age, physical activity is essential for good health. A sedentary lifestyle is associated with excessive weight gain, weakening of muscles and joints as well as heightened risk of numerous diseases.

If you’re overweight or obese, you usually think that regular exercise is something you can never do mostly because you don’t believe you are strong enough to do it. Luckily, there are many things you can do to become physically active.

You can start by taking nice walks every day, opt for stairs instead of elevators, or by consulting a personal trainer who can create a list of exercises based on your shape and weight. Optimal health requires a healthy diet and exercise, and these two aspects of a healthy lifestyle go hand in hand.

  1. Create a list of your eating habits

affordable groceryAccording to CDC improving your eating habits is a key factor in maintaining or strengthening your overall health and losing weight. To improve your eating habits, you have to know more about them. Keeping a food journal is a good way to get to know your eating habits and determine what you should change.

Food journal should contain everything you eat and drink throughout the day. Most people discover they tend to overeat when they are stressed out, depressed, or when they are coping with unprocessed emotions.

All these habits have a direct impact on your overall health and weight as well. Besides keeping a food journal, you should also:

  • Highlight bad habits
  • Identify triggers that make you make those unhealthy and bad eating habits
  • Identify different things you can do to avoid triggers
  • Replace unhealthy habits with healthy alternatives.
  1.  Make weight loss shake

Weight loss shakes are delicious and healthy tools for improving your health and losing weight. These nutrition power bombs offer the abundance of protein, fiber, vitamins, minerals, and antioxidants that your body needs to function properly.Shakes

These shakes speed up your metabolism thus contributing to weight loss. Plus, they’re easy to make which means you can have healthily started your day and still have plenty of time to get ready for work.

Do you need some ideas? Not to worry, here are 3 recipes you can use to make your shakes for weight loss.

#1 Mango smoothie

  • Mango cubes – ¼ cup
  • Ripe avocado (mashed) – ¼ cup
  • Mango juice – ½ cup
  • Fat-free vanilla yogurt – ¼ cup
  • Freshly squeezed lime juice – 1 tbsp
  • Sugar – 1 tbsp
  • Ice cubes – 6.

#2 Blueberry Shake

  • Skim milk – 1 cup
  • Frozen unsweetened blueberries – 1 cup
  • Cold-pressed organic flaxseed oil – 1 tbsp.

#3 Peach smoothie

  • Skim milk – 1 cup
  • Frozen unsweetened peaches – 1 cup
  • Cold-pressed organic flaxseed oil – 2 Tsp.
  1. Eat regularly

Overweight or obese people and even individuals who don’t want to gain weight make the same mistake – they skip meals. After all, if you skip meals, you can’t gain more weight, and you will easily shed those extra pounds.

Wrong! Skipping meals makes your body to store fat faster regardless of the size of the portion. Plus, your body requires a variety of healthy nutrients throughout the day to remain healthy.

  1. Use reliable weight loss supplement

Dietary supplements are available in all drugstores, and you can also buy them online. They are made of natural ingredients and usually contain herbs which have been used for medical purposes for centuries. With that being said, you should bear in mind that not all weight loss dietary supplements are created equal.

Some of them are effective, while others include bold claims without proving the effectiveness. Effective weight loss pills prove their reliability by providing a complete list of ingredients.

Before you buy any dietary supplement, you should consult your doctor first. Remember, if there’s no list of ingredients; skip the product and move on to the next one.

  1. Drink water

If you want to stay healthy, then drinking water throughout the day is extremely important. Water doesn’t only help your body function properly; it can also improve your weight loss endeavor. According to Authority Nutrition, drinking water boosts your metabolism by 24 – 30% over a period of 1-1.5 hours thus helping you burn off more calories.

  1. Drink green tea

Green is one of the healthiest beverages in the world which is why you should have a cup of this tea at least once a day.

This healthy beverage is abundant in powerful antioxidants which improve your overall health, memory, and concentration and detoxify your body.

Did you know that most weight loss supplements and teas for weight loss contain green tea? Take a walk to the nearest store and buy this tea to start a healthy lifestyle today.

  1. Use smaller plates

Overeating doesn’t only make you gain weight at a faster rate. It is also associated with:

  • Diabetes
  • Increased risk of stroke
  • Cardiovascular diseases
  • High blood pressure etc.

When you use big plates, your mind makes you eat until the plate is empty. It plays a trick on you making you think you’re not full just yet. Now, it’s your turn to trick your mind, and you can do it by using smaller plates.

Instead of a big plate, opt for a smaller one and eat smaller portions of your breakfasts, lunches or dinners.

This practice can improve your health by preventing overeating, and it can help you lose weight. French women are famous for their elegance, and the obesity rate in this country is significantly smaller than in the US.

Their secret is simple – they eat different foods using smaller plates and avoid refilling once the plate is empty. You should try this as well.

  1. Eat fruits and vegetables

Instead of pizzas, burgers, French fries and other unhealthy foods, you should make sure your diet contains more fruits and vegetables.

They are rich in vitamins, minerals, and other nutrients essential for your health. Plus, they contain antioxidants which inhibit free radicals thus protecting your body from oxidative damage.

  1. Eat more fiber

Fiber-rich foods are essential for your health and weight loss. Why? It’s because fiber stabilizes bowel movements and improve your digestion.

Regular digestion is crucial for improving your health, and it’s a significant part of weight loss. Fruits and vegetables are excellent sources of fiber as well as whole grain products.

 Conclusion

Being overweight or obese makes you more prone to various diseases including the most severe ones. To avoid this scary scenario, there are many things you can do to improve your overall health and losing weight at the same time. It’s important to remember that all you need to become healthier is strong willpower and lifestyle adjustments.

depression and stress

Let Pain Be Your Teacher

With all the news on television, it appears as if there are those who are truly hurting in life. It is for this reason that this article is a must. Many times we want to either numb the pain or get rid of it because it can feel like too much. We are also wired to want to avoid pain and seek pleasure. Although it’s natural to want to avoid pain, pain is also natural and for a good reason. The good reason is that it is feedback.

“What kind of feedback?”, you may wonder. The kind of feedback will depend on where you are in life as well as the kind of pain that you are feeling. There are different degrees of pain and different kinds of pain and in order for you to know which one it is, it is important to go within yourself to find out.

There are emotional and mental pain and then there is physical pain. All these kinds of pain can be associated with the main pain that may have been ignored which is the spiritual pain. With emotional pain, I am referring to any sadness, anxiety, depression, anger, worry, desperation, among other things along these lines that one may feel. I consider them pain because when they are not addressed, they can paralyze and hinder you from living your everyday life.

With mental pain, I’m referring to two things: The first one is the physical symptoms that are associated with the emotional pain that one may feel. The physical symptoms may be consistent headaches, dizziness, or lightheadedness. The second include thoughts and perception. I include thoughts because our thoughts turn into emotions and actions and when the thoughts are not healthy ones, they can create havoc in our life. Our perception shapes the way we view and feel about the things around us and what happens to us and when the perception is not a healthy one, this can be disastrous to one’s well-being.

With physical pain, the list is very long to cover but some of them may include leg problems, high blood pressure due to stress, etc. One thing I must say is that if you feel any physical pain and it is consistent, please seek medical attention. If after seeking medical attention you don’t have any medical condition, then most likely what you’re feeling is psychosomatic symptoms.

Once the pain is there, what can one do about it? It’s easy to want to numb it by either going shopping, eating, drinking, partying, using drugs, among other things that one does to numb the pain. In today’s article, I would like to invite you to allow pain to be your teacher.

How do you allow pain to be your teacher?

emotional pain

 

  1. Admit to yourself that you feel pain. The first step to anything is to first recognize that something is going on. Notice how I didn’t write that something is wrong. I don’t write this because pain is there to advice you of something so this pain can’t be wrong. It’s just there to give you feedback and feedback is necessary so that changes can be made in order for things to be better. You can’t have a solution or answer without first recognizing and admitting that something is going on.
  2. Accept and embrace the pain. Accept and make friends with your pain. By doing this, you let go of the resistance. Holding on to resistance just make things worse and the pain persists.

How do you become friends with your pain?

mental [ain

Take that moment that you’re feeling that pain to be with yourself. If possible, take 10 minutes to yourself where you will not be disturbed. Take a deep breath in….and then breathe out. Do this a couple more times until you are relaxed. Place your hand on your chest or wherever you feel pain. Close your eyes if you have to but as you have your hand on your chest or wherever the pain is, ask yourself: “what do you want me to know?”; “why do you feel this way?”; “what is it that I am doing or not doing that you want me to be aware of?” Then wait to see if you get an answer. You may not get an answer right away but what you are doing by placing your hand on your chest, or wherever the pain is, and asking yourself these questions is that you are reconnecting with yourself. You are digging within for the answers that you need. You are digging within for your own wisdom.

For instance, if it’s anxiety you are feeling, ask yourself why you are feeling this way. Remind yourself that you are safe and loved. Ask it what it needs you to know and what should you be doing next. What this exercise that I am suggesting does is that it helps you reconnect with yourself because it is that connection with yourself that will lead you to greater well-being.

anxiety

Last year, I had pain in my knees for some odd reason. Turned out I had patella maltracking but I also questioned myself “how I got to that point?”. As I started digging deeper, I realized I had a lot of stress in my life and I was also struggling with some confidence issues in terms of how I was going to move forward.

With this exercise and article, I want to empower you to know that your body was meant to be healed. Your body is the vessel that your soul chose to reside in. Your pain is a reflection of something that is going on within you that calls your attention. So, I would like to encourage you to think about this pain for a minute. What kind of pain is it? Is it a pain of neglect, fear, lack, or worry? Allow the pain to speak to you and advice you as to what you need to be doing. The one thing to understand is that the soul is not separate from the body and anything that the soul is feeling, your body will feel by default.

The pain that you’re feeling will guide you to what area either within yourself or in your life you need to address. Allow that guidance to flow into your life. You have the best guidance system within you. Every time you feel any pain whether that is anxiety, sadness, depression, etc. all that pain is feedback from your soul and you must listen to that.

To end this article, I would like to encourage you to start viewing your pain from a perspective of your soul speaking to you through your vessel which is your body. Allow the pain to be your friend. It’s there to guide you, not hurt you. Place your hand on the area where the pain is and ask it questions. The point is to reconnect with yourself because it is there where your answers reside. You will notice as you do this that the pain tends to lessen and you are subconsciously empowering yourself. This empowerment, without you realizing it at first, will add greatly to your well-being.

Your pain can be a precious jewel if you allow it. Let pain be your teacher and show you what you need to be doing or going in life.


Aura Martinez

Aura Elena Martinez is a Wellness and Life Coach, Blogger and Writer, owner and founder of Live to the Max™

Aura Elena Martinez is a Wellness and Life Coach, Blogger and Writer, owner and founder of Live to the Max™/Viva al máximo™, who encourages others to live their fullest in every way, the way they are meant to be.

To be inspired or to contact Aura, visit http://www.auraemartinez.com/ or you can follow her on Twitter https://twitter.com/AuraEMartinez, you can also follow her online radio show at https://blogtalkradio.com/AuraEMartinez  or you can follow on Instagram @AuraEMartinez.

Do you Live on Autopilot or ON purpose? 1 more day until my self-love book is on sale!

I just did a facebook live today throwing out the question to you about whether you are living your life ON PURPOSE or on autopilot…

We walk around saying we are “good” and “fine”, but how authentic is it? Do you want to just settle for just good/fine? Are you okay with going through the motions of your day? Your work day? Parenting? Relationships? Sex?

CLICK HERE WATCH WHAT I HAVE TO SAY TO INSPIRE YOU

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So if you resonate with wanting more joy in your life, no matter what level of life you are at, tomorrowJune 20, my book called “WHAT’S SELF-LOVE GOT TO DO WITH IT?” is ready to launch!!!! YEEEEAAAHHH!!!!!!!
It is myself with 13 amazing, powerful female co-authors, where we all are sharing our wisdom, stories and life lessons to support you on your journey.  I am honored to have 2 pieces in here:
1) My personal story of not feeling enough, and how I overcame my deepest, darkest pain.
2) My professional expertise in the psychology and neuroscience of self-love.
This book is going to inspire, move, shift, heal, transform you. 
There are reflection pages to write your take away and write your own ideas to take inspired action steps to change your life for the better.
On JUNE 20, I am asking you to gift yourself and your loved ones this book (mom, your daughters, sons, girlfriends, sisters, men in your life, and friends) so that we can spread inspiration and help others create healthy and joyful relationships with themselves and people around them…to ultimately create more peace, love and joy in this world! Who wouldn’t want that, right? 😉
Please click here to get on a wait list!
Please join our free Facebook community to get more inspiration!
I hope you can join me in this excitement! 
Let’s make this book a #1 BEST SELLER! I can’t do this without you, so much gratitude to you!
Please do share this with your loved ones so they can share with others too!
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Happy Guide: 6 simple lifestyle changes for health and happiness

There are a thousand problems with just one solution: lifestyle.
 
Poor lifestyle over years and decades causes all kinds of health problems.
 
Drugs and other medical interventions aren’t a long-term solution because they don’t address the underlying causes. A lifestyle problem needs a lifestyle solution!
 
Being happy and healthy is NOT complicated, and health-seekers are being bombarded with unnecessary and misleading information.
 
It makes me so sad to see people trying all kinds of expensive pills, patches and potions in an attempt to correct symptoms of not living well.
 
The only true solution is to see the “happy and healthy” finish line clearly and then manage the “change” period carefully, so there’s no resistance and no feeling of denial.
 
My half-brother Michael Kinnaird went through a living hell for 13 years. Desperate for answers, he searched for a simple guide to being happy and healthy. Every one, without exception, was complex, unclear or incomplete.
 
To cut a long story short, he ended up writing it himself. It’s a simple one-hour guide that I’m delighted to say is transforming lives. It’s called Happy Guide.
 
You can read the first chapter “The Happiness Secret” for free, on our home page.
 
And because The Zeit seems to be very much on our wavelength, we’ve agreed to offer a half-price discount on the eBook version to all its readers, for the next 7 days!
happy-guide-look-inside
 
Visit Happy Guide   (use code zeit at eBook checkout for 50% off) 
This is not an affiliate link, The-Zeit get’s no commission.
 
 
To your health and happiness!
James Riddett

Weight Loss vs. Happiness

We work with reputable affiliates to give you tools to achieve your goals. This post includes such links. Full disclosure here

So you are struggling to lose weight because you know once you achieve your goal you will be happy right? Well, let me be the bearer of bad news; that’s not going to happen!

Woman gagged by a measuring tape

Happiness is not determined by a measuring tape or a weight scale.
Photo by Jeanne Claire Maarbes

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