You could be exercising and eating right and still not getting the results you should. You know why? The surprising answer could be that you are suffering from the “nocebo” effect. It’s the evil twin brother of the “placebo” effect. Continue reading
Well, here we are again – New Year’s resolutions time! It’s that time when we resolve to do all the things we know we should do in order to live the better life we imagine for ourselves. And for most of us, those resolutions last all of ten minutes! Then we’re back doing the same old things that have brought us to a life that we’re less than happy with. And as the old saying goes: If you want things in your life to change, you have to change things in your life.
This is true for all areas of our life, but specifically we’re going to look at health and fitness in this piece. Most of us aren’t exactly where we want to be in terms of our health and fitness level. We want to be healthier, more trim and toned than we are at the moment.
We start off with the best of intentions. We decide that once and for all: We’ll eat more healthily, we’ll go to the gym and do all the things we know we need to do in order to get fit and healthy this year. So we do that stuff for a while, and then we stop.
What usually happens is that we reach a point where the temptation to eat or drink what we know we shouldn’t becomes too strong. We succumb to the bad weather blues when it comes to going out for a run, or we stay in bed for that extra hour instead of getting up and going to the gym for the workout that we committed to a few weeks ago. Then we gradually slip back into our old patterns of too little exercise and too much of the wrong kinds of food.
So how can we avoid slipping back like this and keep our new healthy eating and fitness regime going? Continue reading
Human being’s constant desire for exploring new places and getting different kinds of experiences has continued to increase over the years. It is a natural thing to want to have a vacation in an exotic foreign country and indeed this can be the adventure of a lifetime.
In order to make the most out of it and take only pleasurable memories back home, you have to prepare for the vacation as best as you can.
If you are like most of us who are always concerned about our health, then, taking care of all the basics when it comes to keeping your fitness in check will really allow you to enjoy your holiday to the fullest.
After you choose the destination for your trip, you should go and have a medical check-up. I recommend finding a doctor that specializes in travel. This is required primarily because you might need specific precautions against different types of diseases. It is not healthy to believe that it is only necessary to take an immunization only if you are going to a place with tropical climate or an underdeveloped area. With the global pandemics, you should really do your best to stay healthy during your trip. Your medical exam will help to show if there’s any problem that requires treatment before you leave so that you do not encounter any problem when you are away from your home.
In a more detailed approach, below is a step to step guide for healthy traveling abroad tips:
- Before you decide on your destination, please read the CDC website for advisories. Safety and disease prevention are the most basic elements of health! Travel and health insurance abroad are available too, make sure to secure both before leaving home. If you are doing specific sports, check insurance needs for those sports.
- Know before you go. Check out HappyCow.com for your destination and read the restaurant and healthy food store reviews for your area!
- Know before you go. Call your hotel and ask if there is a gym and/or pool. Ask if they know any local trails.
- Know before you go. Get a travel guide for your destination and look online for hikes, scenic streets, famous walks, etc. You can also look for a gym or recreational center.
- Know before you go. Weather! Check the weather and make sure to bring weather-appropriate clothing like rain coats or heavy coats if needed. Hotels may have umbrellas that you can borrow so ask them when you call there.
- What season is it where you’re going? Are they known for outdoor sports like snowboarding, skiing, or SCUBA diving?
- Bring a reusable water bottle, so you can fill it when you pass security and stay hydrated during your flight and throughout your trip.
- Stay moving. Get up once an hour to make sure you’re circulating your body. Stretch if there is a common area.
- Bring a backpack so you can walk more during your entire adventure.
- Foot maintenance! Take care of your pedicure, etc. before you go so you can walk and walk and walk.
While flowing along with the excitement and anticipation new adventures bring, remember to learn more about your destination country and its cultural traditions, social customs and regulations. Usually, what is considered a perfectly normal behavior in your country might be offensive and rude in your destination place. Respecting the local way of life, religious and political views, and the law is of great importance for having a fun filled vacation. For example running around in a bathing suit might be fine at the beach, but inappropriate to wear in a supermarket.
The suggestions in this article will guide you through everything you need as you plan to live a healthy lifestyle before and after you get to your destination!
Michele the Trainer is your Wellness Expert, Motivational and Wellness Speaker, Published Author, Concierge Celebrity Personal Trainer, voted Best Fitness Trainer Los Angeles Daily News 2013/2014/2015/2016. Michele’s success losing 165 pounds holistically and keeping it off since 1998 is very inspirational. Click here for fun free stuff and information from Michele the Trainer 877-409-1758
Here is Michele’s Amazon.com author page where you can find her book, Sexy Salads
What?! Roz is going on a diet!? Huh!?
Ok, ok, for those of you who know my work, you know that as a Psychologist, I successfully help people break free from dieting and body image struggles. So why am I hiring someone to “diet” me?
In a previous blog post I wrote called “Can I Still Be on a Diet AND A Journey of Self-Love?“, I talk about a trend I’ve been noticing with my clients and in social media regarding body positivity, which is that when people are in the process of learning to love themselves, they tend to go through a ‘rebellion’ stage from the ‘dieting mentality’. I call this the Pendulum Effect, where dieting, mentality, is based on fear of fat and self-loathing. Then as people break away from dieting mentality, they swing to the other side of the pendulum, which I coined ‘Rebellion Mentality’. Here they tend to indulge in foods that they were not allowed to eat while in ‘Dieting Mentality’. However, they are in the process of self-love so it’s coming from a place of learning to love oneself and breaking food rules. This is a very necessary, healthy, and normal part of learning to love yourself – to break all these food rules that ran their life for years.
I am inspired by people and I love inspiring people. So although I do not believe I need to transform my body as I love it unconditionally, I believe I have the RIGHT to transform my body. As a project to demonstrate and inspire others, I want to show people how to transform their bodies (whether that’s fat loss, muscle gain, or body composition change) with their relationship with food in the background and self-love in the foreground. In dieting mentality, it’s all about being obsessed with food and fear of gaining weight. The missing ingredient is Self-Love.
I have hired Nadine Dumas, who is a health, fitness & nutritional coach, as well as an international fitness model and long time friend to “diet” me. She shares similar values and approach as I do when it comes to our relationship with food and body. She is all about inside health (balanced hormones, mood, energy, etc.) and has a very balanced approach to food. She has a strong work ethic, a big heart, and is very inspirational in all that she’s accomplished. She is an awesome coach to work with!
BLASTING THE DIET INDUSTRY WITH A MASSIVE DOSE OF “SELF-LOVE”
Now I should clarify, I am not using “Diet” in the same traditional sense that most people know it to be (i.e., rigid, restrictive and from a place of fear of fat, self-loathing, and body shame/hate), rather I’m actually seeing this as a “Nutritional Plan” that will help me meet my body transformation goals. I am of healthy weight and body composition, however, I’d like to challenge my body more with new fitness and health goals (i.e., gain overall strength and power and yes, physically that means I will change my body composition so that I have more lean muscle mass). I want to learn more about my body along the way as I think our bodies are so amazing and fascinating!
I will be counting on Nadine’s expertise in the nutritional, hormonal, physical and physiological areas. I will also use my own expertise in positive psychology, nutritional psychology, and neuroscience to help me transform my body with a massive dose of Self-Love. Continue reading
- Lock away your ‘poisons’. When I say ‘poisons’ I mean any type of food that could be considered junk food and food that you know is bad for you. Keeping these foods out of sight, means that when you do eat one of these foods, you are a making a conscious decision to eat unhealthily and will make you more aware of your own bad food habits! Having these foods in your home gives you the freedom to have it when you need it and will hopefully prevent any spontaneous purchases of junk food. Treat yourself, allow yourself two things out of the box over the weekend so it’s something to look forward to in the week.
- Stop buying meals and cook more. Cooking meals from scratch will wean you off processed foods which are incredibly bad for the body. Buying staples such as wholegrain rice, pasta, bread, sweet potatoes, quinoa, tortilla wraps, taco shells allows you to build a meal from scratch. Assign yourself a takeaway day so you have something in the week to look forward to; this will encourage you to cook more.
- Buy fresh produce from your local farmer’s market. By doing so you will be supporting the environment and the community while keeping you thin, your wallet fat and not the other way around! Fresh produce from a farmer’s market is actually much cheaper than buying from a supermarket.
- Snack on fruit and nuts. The energy and nutritional benefits from fruit and nuts are so much better than the fat and sugars in chocolates and crisp.
- Try not to let yourself go hungry so don’t skip meals! Excessive hunger will lead to binge eating! Spend more time on the kitchen, cooking larger and more filling meals which you can store and reheat for later. Don’t be afraid to spend time cooking because it’ll be worth it in the long run- studying or procrastinating from studying can be put on hold for an hour whilst you cook. Try your best to make time to enjoy a filling breakfast however there will be days where you have to rush out of the house; in these circumstances have a backup, on-the-go breakfast that you can grab as you’re leaving the house. I usually have a couple of flapjacks in my cupboard which I eat for breakfast if I have not given myself enough time to eat something more substantial. Doing this means that I am at least eating something healthy as I am not eating an unhealthy junk food snack and it means that I am not starving myself.
Most of us know very well exactly what this time of year can be like and the impact it can have on our body and mind. With the winter months upon us and a new year fast approaching, it’s very tempting to put life on hold and retreat into the warmth and comfort of our homes. In many parts of the world, living only starts again in Spring which is a real shame.
Wishing life away is the ultimate waste and so it’s fundamental to do what we can to feel good and enjoy life no matter what time of year it is.
So here are a few suggestions to help get you through winter and out the other end, largely unscathed: Continue reading
Last week, I shared my own story about being underweight and how I gained healthy weight and changed my mindset. Today, I would like to share my best 15 tips, so you can start your own journey to a healthy fit body and mind.
1. Know the reasons
First of all, you need to evaluate why you lost weight in the first place. Did you want to lose weight, or was it the result of a disease or a stressful time in your life?
This is very important because the goal is also to change your outlook on fitness and nutrition. You might gain weight but still have body image issues and not feel comfortable in your body, trying to lose weight again.
It seems to me that many people lose weight in times they feel like they lost control in their life. For me, it was the pain from food and trying to get the best degree as possible to be accepted to medical school. As I felt I had lost control in life, I tried to control what I could: Food and Workouts.
If you suffer from an eating disorder like bingeing, bulimia or anorexia nervosa, you need to contact a professional first. My tips are meant as a general guideline and they worked for me. I am glad I never really developed an eating disorder and if I did, it would have been much harder to get out of it alone.
2. Get yourself support
Whatever the reason you’re underweight is, you cannot walk this road alone.
You need at least one person who can give you the emotional support you need. Whenever I felt bloated and didn’t want to eat more, my mother cheered me on and said I was already looking beautiful and that she was proud of me. That kept me going. I love her and I didn’t want to disappoint her!
I know it is hard to talk about being underweight and weight gain with other people. Most of the time people cannot understand, why you would want to gain weight when they are struggling to lose weight … This is how you will discover who your true friends are and who show you support when you need it most. Continue reading