Have you heard that you should eat differently in the winter? Why might you have to eat differently? There may be a reasons why you should change your diet in the winter.
Do you ever notice that you are hungrier in the fall? Here's why.
You may have heard that eating in season is a good idea. Some people think nature intended certain foods to be eaten during each season of the year. You need hardy food in the winter because of the cold winter. Your body automatically stores more fat in the winter.With a change in eating habits you may be able to stave off some of that weight gain.
Almost everybody gains weight over the winter, even those who exercise. According to Healthy Mummy we are more likely to eat more products with sugar and sodium. It might be one reason you catch more colds and flu. You need more fruit and vegetables instead of fast-food like canned soup, packaged noodles and products with artificial flavors.
Some experts believe that sugar suppresses your immune system. Instead, what you need is more calories from real food, not processed food. For a great source of information check out weight&wellness.com. They have online nutrition classes.
Shape magazine recommends eating things like, eggs and sunflower seeds because they help stabilize blood sugar, and prevent sugar cravings. They contain selenium and vitamin E.
Foods recommended in winter include:
Brussel sprouts, potatoes, mushrooms, winter vegetables, spinach and carrots. Fish, salmon and meatloaf is hardy. Don't forget lentils and beans.
Fruits include; grapefruit kiwi oranges and bananas.
Avoid white pasta and white bread, and anything processed.
Do you like porridge? There is a healthier way to make it now. Use Quinoa instead of wheat. Quinoa is a protein, and will pack a lot more energy into the start of your day.
Here is a great recipe that you can make in a slow cooker.
Watch your portion size at meals. Eating more protein will help you avoid those sugar binges.
It's been said that your body knows what it needs, so change up your diet and get the most out of winter foods.
Want to stay active and healthy all winter? Avoid those colds, flu, and weight gain. Here are a few tips to make your winter months more productive, and be sick less.
With the onset of winter months you may be starting to feel more tired and sluggish. I know I am. What can you do about it? There are several things that can help ease those winter months.
Get Enough Sleep
Did you know that October is the month we sleep the most. Experts aren't sure why. It may be because of low levels of light and shorter days. Our bodies have to adjust to less light and cooler temperatures. Some people require a little more sleep in the winter months. It's probably because there is less light and we suffer more fatigue.
We all need light, at least 30 mins a day, according to some studies. It might mean going outside bundled up in the winter, for a walk. You can always get yourself a SAD lamp. This is a lamp that emits UV light. This light works wonders for some people with depression or Seasonal effective disorder.
I am sure you've heard this before but yes exercise keeps your energy up. Often outdoor activities in winter can help keep bring your energy up when you feel lazy and want to hibernate.
If you don't like the cold, you might consider using the gym or a home exercise plan. Or...you can play volleyball or some other indoor sport. Playing an indoor sport can help you avoid that inevitable weight gain that often comes with winter. I'ts no wonder people hate winter!
Avoid long hours of watching TV
while it's tempting to want to curl up in front of the TV all winter, it's not healthy. It will lower your metabolism and you will gain weight and lose muscle mass, making you fell miserable. A little bit of TV to unwind is fine, but not hours and hours like some people I know. You are likely to feel even more lazy. It's fine to indulge a bit, but keep it under control.
Diet and Nutrition
You may have noticed that your appetite increases at this time of the year. It may be that our body needs more calories to keep us warm, but watch the calories if you don't burn them off. It's wise to take some supplements during the winter. For sure take Zinc and extra vitamin C and D 3. I make ginger and lemon shots. I did this last winter and I didn't even get a cold or flu or anything.
Tune in to Dishing Up Nutrition in ITunes. It's a great podcast, or go to their website at www.weightandwellness.com. They have online classes and they are awesome.
You do need to boost your immune system. Fruit and veggies will help. What about mushrooms? If you're like me, you might not like them, but you can take supplements to boost your immune system.
Even if you don't like sports, you can be outside in winter with the dog, or outside with a friend. It's similar to the "if you can't beat it, join it," attitude. In the past, I found that if I spend a lot of time outdoors I get sick less. That's because many sick people stay inside, and they congregate at shopping malls and coffee shops. So stay away during those holidays, shop early.
* Another great tip is to use hand sanitizing gel. Look for the higher quality ones. Trust me they work. I also work in health care and they are using them for everybody during cold and flu seasons. I have seen a huge reduction in illnesses spreading over the years.
We can't change the coming of winter, but there are things that add up that can make us feel better, cope and be more productive. If you are like me and you don't want to go outside sometimes, try an indoor exercise program, clean house, renovate, do anything but sit around. You will be healthier and happier next spring.
Have people recommended Naturapathic health to you? This post provides some insight into how Naturopaths can fill the gap in your health care.
What is a Naturopath?
A natural medicine doctor can treat many health conditions. They focus on healing with minimal harm to the body. They don't use toxic drugs. WebMD says they focus on prevention of long term chronic health problems before they develop." They attend professional programs that are based on extensive research.
Their training includes four years of Naturopathic College followed by licensing. Areas include mental health and botanical medicine, as well as all other health conditions. They attend school as long as a medical doctor. So, they are qualified to help you. They just have a different approach to helping you with your health issues, like allergies, or nutrition.
* One thing to note. Natural remedies are not studied as intensely as medical research, at least by the government. One reason is that there is barely enough money to do medical research as it is. Pharmaceutical companies dominate the world, is another reason.
Prevention magazine claims that that Naturopaths treat the underlying causes of illness using natural products. prevention.com/health/a20489231/Why-you-should-see-a-naturopath/
Often they do medical testing that traditional doctors don't do, like allergy testing, food sensitivities etc. Naturopathic doctors believe that many of your health issues can be changed by diet.
You may be able to avoid the cost of drugs that do more harm than good, if you turn to natural health. The government needs to spend more money on research for preventative health care. Most people believe that there is a large gap in traditional health care. You may need to fill in the gaps or consider natural health care for conditions like hormonal imbalances, diet issues, and skin care.
The 10 k is a good middle distance race for novice runners, or those wanting to get back in shape. I have run over 50 10k races in my lifetime. Always fun. Some have some nice post-race celebrations to keep you motivated. Yes, the high entry fee can be a deterrent, but most of the time it's worth it.
Post Race Tips
Don't stop and sit down, walk around a cool down for a few minutes, then grab a drink. It's normal not to feel hungry. Yes, sometimes there are some delicious looking goodies waiting for you.
Stretching is a good idea. It helps minimize soreness the next day. Sometimes there are post race massages after the race. Get one, you won't be sorry, it will help your muscles recover faster.
If it's your first race, don't compare times with others. Be happy with what you get, you can improve later. Plan your next race to keep yourself motivated.
Hopefully you will enjoy the experience, and may it be the first of many to come.
Think sleep is for wimps? Think again. In fact, its essential to your health.
You may have been taught that sleep is for people who don't want to work too hard. Nothing could be farther than the truth. We no longer live in the Victorian era. In those days anybody who wanted more sleep was considered "lazy." They were dead wrong. I know too many people who still think like this. Don't listen to them.
Sleep health has only recently been researched. It probably explains why I have shelves of health related books, and few of them talk about sleep. Some medical experts have shown that prolonged sleep deprivation can shorten your life span, and cause other chronic health problems.
Not getting enough sleep may age you faster. If you are that kind of martyr, then you are putting your health at risk. It's not worth it. Also, there are individual differences of sorts, but 8-9 hours a night is recommended.
I have a co-worker who tells me that she only needs four hours a night, and that's why she is able to work night shifts all the time. She looks wonderful, and seems to have no issues. There are always exceptions of course. Most of us aren't that lucky. I believe your body tells you what it needs.
Benefits of more Sleep
According to Harvard researchers and other scholarly articles, sleep heals and repairs your muscles, especially your heart muscle. Lack of sleep over time, can lead to a whole host of chronic health problems including emotional problems. For more information check out the following links:
Yes, we are all in competition for more time in our day. It depends on if you want 'quality' time in your life, or you just want to wing it. If you have a mental job, then lack of sleep over time can lead to decreased mental sharpness and focus. Who wants poor job performance? Get more sleep and you might get that job promotion you've been waiting for.
Sleep is necessary for the learning process. Harvard University researchers say that sleep may help improve the creative process. If your job depends on creativity, then research is in favor of increasing sleep for better performance. If you are like me, noise bothers you, then get some white noise. There are machines you can put by the bedside, and there are app for your phone.
If you want to get fit and strong, you can't do it without sleep. Who doesn't need more energy these days? The amount of sleep you get is co-related to the amount of energy you have each day. If you have kids, you probably need more sleep than you are getting. Good parenting means good sleep and other healthy lifestyle habits.
Remember that sleep is necessary for animals too. Many people don't realize this.
So forget about those notions that your parents and grandmothers had about sleep being for "lazy" people. They were feeding you a bunch of crap (unintentionally). My money is on the science and statistics. I don't know about you, but good sleep makes me feel like a million bucks. Poor sleep also affects your motivation level. You probably won't feel like doing much of anything. It's important not to confuse fatigue with motivation too.
If you enjoyed this post please sign up for my email list below. Thanks!
Have you been told lies about running? Want the truth?
Believe it or not...running is a whole lot better than being sedentary. Remember that our ancestors ran long distances to hunt down food. The advantages of running out- weigh those of doing nothing. Yes, you might get an injury or two along the way.
If you are worried about your knees. Know this: A Stanford university study says that people who run are less likely to have knee injuries then those who don't run. Why? Runners build stronger tendons and are less likely to have knee osteoarthritis. I would say that's an advantage.
In addition, I have been pouring over information about adults who have sudden deaths because they tackle things like ice hockey. One reason these people have heart attacks is because they push themselves beyond the safe limit for their heart rates. No exercise in between their weekend sports, they put themselves at risk by not building up their fitness activity.
I read the book Older, Faster, stronger, by Margaret Webb. This book contains some new and interesting findings about science and aging athletes. I highly recommend this book if you are a runner over 50.
You can prevent or slow down the chances of getting injured if you take into consideration a few factors like:
John Stanton's advice is to walk and then gradually add some slow running as your body adapts. Over time you can increase the jog distance. It takes about six weeks before the body adapts to the stress. This may be a major reason why people start running and then give up or end up with an injury.
Benefits of Running:
Good running Form
Yes, there is a right way to run, and there are many bad ways to run. There are great books on running form. By poor running form, I mean things like running with your toes turned in. Look for shoes with good forefoot cushioning to absorb shock. runnersworld.com has great information for new runners.
Your running style is important. Don't take too big of steps, it puts stress on your hip joints. Swinging your arms in front of your body is also a common mistake. John Stanton, the owner of Running Room also advises you not to change your foot plant as you train. You should run naturally.
Read Running Room's book on Running by John Stanton. You can go to the Running room's site and get loads of information too. If you visit them, they will determine your foot type and the best shoe for you.
Running should be enjoyed and you should be able to strike up a conversation with someone beside you. If you have a heart rate monitor, that's great, but you don't need one to start. If you eat properly and avoid dehydration, then you should benefit from running. Good running efficiency will help you avoid injury.
If you are a runner and you want to share your tips, please drop a comment into my email. If you like this post? Please share.
Ever here of Bibliotherapy? It's not complicated, keep reading to find out more.
Yes, we all have a lot to read, with email and other stuff your boss sends you. Reading books can bring on some much needed relaxation and self indulgent time. Scheduling yourself regular reading time can actually reap health benefits and stimulate the feel good hormones in your brain.
Books take you on new roads to recovery and they may even change your outlook. Literally, the world is at your finger tips, pardon the cliche. Nobody is suggesting that reading should take the place of other therapy but it might add to your sense of well being. No matter how busy I am, books create the solitude I crave everyday.
What is Bibliotherapy?
You don't need anyone but yourself to do this one. Reading books have been used to treat everything from panic disorders to bulimia, says Jacqueline Stanley. She teaches reading to heal workshops, and is a researcher and writer. She does advocate that you should seek professional guidance on what books you should be reading and what books you might avoid. If you don't like groups, you can go solo.
Check out booksastherapy.com. They believe that people read in order to live better lives.
Bibliotherapy can help you develop a greater understanding of yourself, or it can focus your life away from your own stuff. Reading fiction can introduce you to people that have parallels to your own life, besides...it's fun to create your own imaginative world.
What the research says
Black Morrison, professor of creative and live writing shows how reading can alleviate pain and mental stress. The professor is from the University of London and reports some research benefits. They advocate shared groups as therapy. The Guardian.com is a great place to learn about this. Sorry, the links are much too long to type in!
What should you read?
Ask professionals or somebody who is well read. It's recommended that you develop a regular reading routine. It's worth it, you are important. You can accomplish more in your life and develop greater insight in to human nature. Find something about whatever issues you are dealing with.
Reading fiction is helpful for escape and diversion for anyone. If you get tired quickly, it's normal if you haven't been doing this for a while. Maybe it's time to invest in that pair of reading glasses. When I first started University, it took up to 5 months to adjust; I was exhausted all the time, at first. Exercise for your brain is no different than exercise for you body. It takes time. You can start with an hour, or half hour a day.
Bibliotherapy helps you discover things about yourself and others, that you may not ever have known. You may need help with managing money or have relationships issues.
"Books are silent counselors." (unknown)
I know fiction gets a bad rap from some people. The thing is, fictional characters are based on some real life characters. Often we can connect with their difficulties. I think this is why people go to book clubs. It helps them focus on other things in life. Appreciating literature isn't a bad thing either.
Set goals with Goodreads. You can post reviews online for others to see.
Reading to Heal with Jaqueline Stanley.
What causes acid reflux? Is it your diet? Let's explore some of the things you can do about this awful feeling. Why is there so much debate about the causes and treatment?
What is acid Reflux?
Sometimes the acid in the stomach creeps up into the esophagus, and we have discomfort and pain, and even nausea. You may have regurgitation and burning in the throat. I have been working on a solution for a long time. I'll tell you what I have benefited from.
There is a stomach valve that sometimes doesn't close completely and acid comes up and causes burning sensations. Some medical conditions can cause this. It's good to rule out more serious causes according to webmed.com. If not treated, it can cause something called Barrette's esophagus. It's more common in men though.
If you are over weight, eat large meals or smoke, you are at higher risk. Some medications for pain, or muscle relaxants can cause symptoms.
The problem is that the causes of Acid reflux are still being debated, and so are the treatments. Nutritionists say that taking acid blockers long term just prolongs the problem. The issue is too much acid or not enough? You won't know unless you are tested.
According to the nutritionists at weight and wellness, it's more likely that too little acid production is at the heart of the problem. As you age, your digestive system slows down, and you might need an enzyme supplement to better digest your food. If you aren't digesting your food properly, then of course that can cause other health problems and you may end up with malnutrition or poor digestive health. Webmd.com explains further.
Many nutritionists think that the condition is caused by a lack of good bacteria in the gut that causes P.H. imbalances and the food isn't being broken down. Remember acid breaks down food. Still, the debate continues. People end up on acid blockers but that isn't a long term solution. According to Weight & Wellness nutritionists it takes months to re build gut health.
You might want to take a look at their podcasts at weightandwellness.com. Their radio show is called Dishing Up Nutrition. They have a great podcast on acid reflux.
Foods to Avoid
Coffee, alcohol, chocolate, tomatoes, and carbonated beverages. I have also been told that not eating enough on a regular basis can cause acid to upset your stomach. My trials have found that sugar and processed foods really cause a problem for me. When I avoid these, the problem seems to lessen. Gluten and wheat can cause inflammation in the gut.
I heard Dr. Jonathan Wright talk about this subject. He is an expert on intestinal health.
Add these to your Diet
Turmeric, Ginger and healthy fats, no hydrogenated oils. Give plain yogurt a try, the one without sugar. Make sure you read labels.
Supplements You might include are:
Bifido bacteria, acidophilus, and potassium are a great start to healing the gut. Some people find relief form cider vinegar. Mix it with plain water or juice and then drink it before meals.
I take them in capsules. In addition to that, I also take some aloe juice after dinner. I have had some success with herbal tea, especially lemon ginger.
People may have different food sensitivities, so what works for one person, may not work for another.
If you can afford to see a nutritionist, then that's the best way to go. Do your research first. Remember, acid reflux is still in the debate process but that's no reason to wait around for relief.
Let us know if you find something that works. Your comments are welcome.
Learning how to take control of your emotions is a tough job. It's even tougher for people who have experienced trauma. Some science suggests that the brain can be re-programmed
If you don't like exercising outdoors in the winter, there are some good options. Yoga is helpful because it helps keep joints limber during the winter months.
You can practice it anywhere. It's great when you don't feel like going outdoors. All you need is some space and a mat...and a good yoga instructional book. Hatha yoga is the easiest to practice.
I have practiced mostly Hatha Yoga, which is based on exercises called Asanas. They range from standing exercises to lying. If practiced right, yoga can work muscles head to toe. It shouldn't been too hard to start. You increase effort as your body adapts. You will know this too. Listen to your body, and don't do anything that causes pain. If you practice with intention, you can improve health and well-being. You will move with less pain and stiffness too.
Here Are Some Of The Most Common Benefits:
Please remember that Yoga is not a religion, it is open to all faiths. Really, it's more of a life style. It can help you re-connect with yourself. Some people add meditation to their practice. I sometimes end my hour of practice with a meditation.
It's not necessary to be in a hot room. Some people find that a warm room helps their muscles relax more. Drink lots of water AFTER, not before. Don't eat within two hours before.
The big plus is... you may (as I did), find that you can do things you couldn't do before yoga. It can lower your risk of injury in the sports you play all summer.
Yoga can be practiced anywhere. All you need is a mat. If you have never been properly introduced to yoga, you might want to check out a class, or online videos. I first started with Bikram Yoga, and then I branched out. For somebody who hasn't done yoga before, Bikram may be a bit intimidating. For those of you who don't know what Bikram yoga is, it's yoga practiced in a 105 degree room, using the same 26 postures.
So this winter, give it a go, instead of sitting around complaining how tired you feel. Combined with meditation, it can improve your health. You will sleep better. When spring comes around again, you will be less likely to hurt yourself doing spring activities. Even just a little stretching each day helps.
Content writer specializing in Health & Wellness information for You.