 The Benefits of Exercise It's the beginning of the year, so I am sure many of you have committed to getting back to the gym, or losing weight......maybe just having an overall healthier year. Exercise is the best gift you can give yourself. And there are many more benefits to exercise than many of is even realize. Most people as we know, start of the year with all the best of intentions, and start, only to begin a month or too later to find themselves to busy, or for one reason or another not continuing toward their goals. Hopefully, one or some of these benefits of exercise will give you motivation to continue. Consistent, regular exercise can change your life in ways you may not have considered. Here are a few ways. Benefit #1: It improves your self-esteem. Exercising regularly or more than twice a week will make you feel better about yourself and naturally improve your self-esteem. It will make you feel like you have accomplished something and like you have done something amazing for yourself. This feeling of accomplishment will make you believe in yourself more and you will become confident in other aspects of your life. Benefit #2: It will make your skin glow. If you battle with bad or dull skin, try adding exercise to your daily to-do list and make it a point to check it off. Regular exercise can help relieve dullness and acne and may help prevent the signs of early aging like wrinkles and fine lines. Benefit #3: You will sleep better. Regular exercise will reward you with a peaceful night of deep and quality sleep. Exercising strengthens your body’s circadian rhythms, which keep you alert and awake during the day and make you feel sleepy at night. If you find it hard to sleep, try just fifteen minutes of exercise a day and notice the improvements. Benefit #4: It helps control your weight. Exercising on a regular basis helps you burn the calories that you have consumed throughout the day so that you can either lose or maintain your weight and build muscle tone. Benefit #5: It improves your memory and brain health. This is my favorite benefit!! Exercising can improve your memory and the overall health of your brain. It can prevent brain fog, that sudden shut down of your brain that happens when you get tired and makes even the simplest and most routine tasks seem difficult and suddenly very confusing. Exercise also stimulates the production of hormones, which aid in the repair and growth of your brain cells. Benefit #6: It helps reduce chronic pains. Regular exercise can help in reducing and possibly eliminating excruciating chronic pains. One of the most common causes of chronic pain is inactivity. Your body is just like a machine; as long as it remains active, it will function well. Several studies have also shown that regular exercise can increase your pain tolerance and decrease your body’s perception of pains and aches. Benefit #7: It can help you feel happier. Last but, definitely not the least, regular exercise can help reduce or prevent feelings of anxiety and depression and make you feel happy again. According to a study conducted by Penn State University, people who exercise regularly, even at a beginner level, are found to be more content and happier than those who fail to do so. To feel even better, try increasing the intensity of your workouts slowly and feel more accomplished, healthy, and happy. To follow along with Master your Metabolism, and get healthy recipes and information throughout the following week....go to my Facebook page
0 Comments
  You have probably heard a few things here and there about how important sleep is, but maybe are not sure of the specifics why it's so important. If you're trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise. Check out these 6 reasons why getting good quality sleep is essential for overall health as well as weight loss. 1. Studies have found that poor sleep is associated with weight gain and a higher likelihood of obesity in both adults and children. People's sleep requirements vary, but, generally speaking, research has observed changes in weight when people get fewer than seven hours of sleep a night 2. Many studies have found that people who are sleep-deprived report having an increased appetite, likely due to its effect on hormones that signal hunger and fullness. 3. Poor sleep can decrease your self-control and decision-making abilities and can increase the brain's reaction to food. Poor sleep has also been linked to increased intake of foods high in calories, fats and carbs. 4. Poor sleep can increase your calorie intake by increasing late-night snacking, portion sizes and the time available to eat 5. Your resting metabolic rate (RMR) is the number of calories your body burns when you're completely at rest. It's affected by age, weight, height, sex and muscle mass. Poor sleep may decrease your RMR, although findings are mixed. One contributing factor seems to be that poor sleep may cause muscle loss. 6. Just a few days of poor sleep can cause insulin resistance, which is a precursor to both weight gain and type 2 diabetes. Insulin is a hormone that moves sugar from the bloodstream into your body's cells to be used as energy. When cells become resistant, more sugar remains in the bloodstream and the body produces more insulin to compensate. The excess insulin makes you hungrier and tells the body to store more calories as fat, ultimately causing weight gain. And after a great night's sleep, try this smoothie recipe: TAKING GREEN DRINKS TO A WHOLE NEW LEVEL OF TASTE AND WELLNESS, THIS GINGER PEAR GREEN SMOOTHIE IS PACKED FULL OF VITAL NUTRIENTS, FIBERS, AND MINERALS TO KEEP YOUR BODY FUELED AND FUNCTIONING PROPERLY. YOU'LL BE CRAVING THIS YUMMY DRINK REGULARLY! INGREDIENTS: 1 heaping cup fresh spinach 1 heaping cup diced frozen pears ½ cup plain non-fat Greek yogurt 1 tablespoon almond butter 1 cup unsweetened almond milk or milk of choice 1 teaspoon raw honey ½ teaspoon vanilla extract 1 drop of Ginger oil or just a slice of real ginger, if you don't have the oil. INSTRUCTIONS: Cut fresh pears and freeze for one hour. Put all of the ingredients in a blender and blend until creamy and smooth. EXPERT TIP: Got a little extra time? Pour your smoothie in a bowl and garnish with coconut flakes, hemp and or chia seeds. Enjoy with a wooden spoon.  1. Make a meal plan. 2. Eat the rainbow. Your cells can’t survive without a variety of vitamins. Eat an assortment of plants in varying colors. Next time you cook a dish, challenge yourself to include as many colors as possible. doTERRA TerraGreens is a great supplement that blends whole food fruits and vegetables for a quick, on-the-go nutritional drink. 3. Eat anti-inflammatory foods. Eating more foods that have omega-3 fatty acids will help boost your immune system. Some great examples of these foods are salmon, tuna, tofu, walnuts, and flaxseeds. 4. Swap sugar for dates. Dates won’t spike your blood sugar and they’re a rich source of potassium. 5. Eat until you are 80% full, and then evaluate. Are you still hungry? 6. Plan your treats. Some people have a big cheat meal each week (meaning they give themselves permission to eat what they want). Others favor one small cheat a day. Whichever you prefer, plan it out! 7. Go vegetarian for a day. “Meatless Monday” is a common practice. You may find giving up meat for a day will result in higher vegetable consumption. 8. Use a supplement to aid in digestion. Having your digestive tract clear can help with absorption of food. To learn more on healthy eating and how to Master your Metabolism go like me on Facebook CREATIVE COOKING INGREDIENTS: 1 ½ cups old fashioned oats 1 tablespoon sesame seeds 1 cup walnuts or almonds, finely chopped ¼ cup honey or pure maple syrup 1–2 drops Cinnamon Bark oil or 1 tsp ground cinnamon 5 tablespoons refined coconut oil {FCO} 1 teaspoon vanilla extract 2 cups Greek yogurt Mixed fruit INSTRUCTIONS: Pre-heat oven to 325° F. In medium mixing bowl, combine seeds, oats, nuts, FCO, vanilla, honey, and Cinnamon. Using a lightly greased spoon, firmly pack a few tablespoons of mixture into muffin tin, forming 8–10 individual cups. Bake on center rack for 15–17 minutes, or until golden. Remove from oven and press down again with spoon to re-shape while still hot. Allow to cool completely, then carefully remove cups and set aside. Fill granola cups with Greek yogurt and top with mixed fruit. Serve immediately for best results. 10 START YOUR DAY THAN WITH A METABOLISM BOOST! THESE INDIVIDUAL TARTS ARE MADE WITH NATURAL INGREDIENTS AND when INCLUDing CINNAMON BARK OIL, it ADDS A SWEET AND SPICY FLAVOR AS WELL AS SUPPORTS HEALTHY METABOLIC FUNCTION.  Stress and anxiety are common experiences for most people. In fact, 70% of adults in the US say they feel stress or anxiety on a daily basis. Here are 8 simple ways to relieve stress and anxiety.
1. Reduce caffeine intake. Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety. People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back. Need an all natural energy boost? Try inhaling peppermint or diffusing citrus oils. 2. Write it down. One way to handle stress is writing it down. Another way is recording what you are grateful for. Gratitude may help relieve stress and anxiety by focusing your thoughts on what's positive in your life. 3. Spend time with friends and family. Friends and family can act as a sounding board and lend support. 4. Laugh. Did you know laughter can also help improve your immune system and mood? Try watching a funny TV show or hanging out with friends who make you laugh. 5. Learn to say no. Not all stressors are within your control, but some are. Take control over the parts of your life that you can change and are causing you stress. 6. Avoid procrastination. Procrastination can lead you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. 7. Practice Mindfulness. Mindfulness describes practices that anchor you to the present moment. it can help combat the anxiety-inducing effects of negative thinking. A recent study in college students suggested that mindfulness may help increase selfesteem, which in turn lessens symptoms of anxiety and depression. 8. Diffuse! Using essential oils may help reduce your feelings of stress and anxiety. Here are some of the most calming scents: Lavender, Rose, Vetiver, Roman chamomile, Frankincense, Ylang ylang & Geranium. If you have questions regarding essential oils, or doTerra, or would like to learn more, see my doterra page here or contact me here. Is Everybody excited for the New Year and to start it off right? I know I am!! My commitment for the new year is to help everyone have a happier, healthier, and less stressful year. I will help with that through education, and with doTerra essential oils by my side! Why essential oils? What does that have to do with it? Well...................... in the US, 4.5 Trillion dollars is spent on health care yearly? Are we any healthier because of it? Sadly, a resounding NO! Do you want less expensive, safer, quicker and more effective Health Care? and better yet, to learn self care, to just keep yourself healthier? I know most people agree that healthier habits, and a healthier, less stressful lifestyle lead to better all around health and well being. So, that is why I will also be educating on oils, as well as other things. And also, some people already use oils....I mean, they are everywhere. But what makes them different? Why are some actually healthy, where some are just smell good, but are toxic. I believe that that is actually part of the overall problem, I mean, not just with oils, but with everything we use and consume. There is organic, so, we think everything organic is healthy, but believe it or not, I have actually seen organic margarine. Now margarine is not healthy no matter what label you put on it. Just because its an oil, and it smells good, does not mean it's not toxic. So I would like to clear up the differences for you this year between the Healthy, and how we are deceived into thinking something is healthy. Also, from January 21-25, doTerra is hosting MASTER YOUR METABOLISM Now I am sure most people will be excited to learn more about that, so for more info, and also for tips and education on that, please like my FACEBOOK page here. But for now, as promised, a few tips for starting the year off right! BUILD HEALTHY HABITS 1. Consume a diet based on consumption of whole foods. The foundation of almost any healthy goal begins with proper nutrition. The more a food is externally processed, the less it needs to be internally processed to be utilized by the body. Whole foods are more nutrient dense, less energy dense, contain higher amounts of fiber, and take longer to be processed. Skip the bag and box aisles and stick to the perimeter of the grocery store. 2. Don’t forget your protein and fats. Protein and fat require more time to breakdown into their usable parts than do carbohydrates. A recent study in Cell Press mapped out the signals between your gut and your brain, finding that protein increases satiety through modulating mu-opioid receptors. These receptors regulate brain-gut communication. When combined with primarily carbohydrate meals, dietary fat has been shown to slow digestion in the small intestine. 3. Drink more water. Your gastric mechanoreceptors can’t differentiate between food and water, they only respond to the volume of the substance passing through. Water quickly passes through without need of processing, but still can temporarily trick your body into thinking it is full. If you have hunger pangs but have already met your energy needs for the day, try a glass ofwater first. 4. Utilize sensory cues. Smell your food before putting it in your mouth, use a smaller plate, chew your food for a while before swallowing to maximize the oral sensation —all of these small things prolong the cephalic stage and subconsciously increase food satisfaction. 5. Experiment with meal timing and frequency. Contrary to conventional belief, studies have demonstrated that skipping breakfast has no negative effects on satiety, and may result in a reduction in caloric intake. Intermittent fasting—cycling between extended periods of fasting and shorter periods of feeding—has been gaining popularity and there is plenty of scientific research to back up its efficacy. Experimenting with meal timing and frequency can help you find the meal regimen that works best for you   A Simple Juice CleanseOur lives have too much going on. We are stressed, we get sick, we lack energy, we do not feel like doing anything, our skin is bad, our health is worsening, we are gaining weight and nothing just seems right. In such situations, sometimes, all you need is a simple juice cleanse.
A simple juice cleanse will help your body detoxify and give your organs a break from all the junk that you have been putting in them. You will be amazed by the results that you will see and feel in just one week of a simple juice cleanse. You will feel great from within, you will feel lighter, your skin will glow and begin to clear, you will have heaps of energy to conquer your day, and you may even be able to finally lose that last bit weight that has been hanging on. Here are a few easy, simple detox juice recipes to try. Drink one large glass first thing in the morning for your simple juice cleanse.
1 whole cucumber 1 large green apples 3 big leaves of kale 3 big leaves of romaine A handful of spinach A handful of parsley 1 lemon Combine all ingredients in your juicer. Blend until well incorporated and serve.
2 beets, including green stalks 3 large carrots 1 lemon 3 large green apples 1½ tablespoons ground ginger Combine all ingredients in your juicer. Blend until well incorporated and serve.
2 large green apples 1/3 of a pineapple Sprig or two of mint Combine all ingredients in your juicer. Blend until well incorporated and serve.
The ingredients in this juice make it one of the strongest. 2 cucumbers ½ a beet 3 celery stalks 3 dandelion leaves 1 lemon 1 lime ½ teaspoon turmeric Combine all ingredients in your juicer. Blend until well incorporated and serve. If you would like to learn more about my coaching just click here. Yours in health and wellness, Theresa  I hope everyone had a great 4th of July,
 Keeping up with fitness and clean, healthy eating can be a challenge. Striving to limit carbs and calories and boredom with limited options can cause people to get tired of the same old foods and lead them back to unhealthy habits. It is important to incorporate variety and change in our diets to make sure we don’t become stagnant. Our bodies may prefer healthy eating, but they also crave variety and flavor. Replacing ingredients with healthier options is an easy, simple way to do this. Breakfast is the most important meal of the day. The kind of breakfast you consume will have a significant impact on your activities throughout the day. To function at your best, your breakfast should be healthy and rich in protein. Healthy breakfast choices do a lot to keep the cravings for carbs and extra calories at bay. Here are some easy healthy breakfast choices: 1. Eggs and vegetables cooked in coconut oil is a great breakfast and it will keep you full for a long time. Fry the eggs to your desired consistency, toss the vegetables in to sauté for just a minute, add some seasoning, and enjoy. 2. Skillet-baked eggs with spinach and yogurt is a great, easy-to-make breakfast that is full of nutrients to kick-start your day. Baking is a fantastic way to cook meals because you do not introduce any additional oils or fats. Pre-heat the oven to 300°F. Combine yogurt, garlic and a pinch of salt in a bowl and set aside. Melt a little coconut oil in a skillet over low heat. Add spinach, leek, scallion, lemon juice, and salt and sauté occasionally stirring. Remove skillet from the heat and crack several eggs into the veggie mixture, keeping yolks intact as much as possible. Bake for 10-15 minutes and top with yogurt mixture before serving. 3. Who doesn’t love a creamy shake? But who really loves all those carbs and calories? This avocado green tea shake is your perfect solution. It is rich and creamy and very easy to make. Whisk together 1 teaspoon of matcha powder and 1 tablespoon of hot water and set to the side. In a blender, combine half of an avocado, a ½ cup of Greek yogurt, 1 ¼ cups of almond milk, protein powder and a sweetener like honey, agave, or stevia. Blend together, add the tea mixture and serve! 4. We get fed up with eating eggs every time we are on a diet, these low-carbs pancakes will be your new go-to favorite breakfast. All you need is 2 oz cream cheese, 2 eggs, 1 tsp granulated sugar substitute and ½ tsp cinnamon, blend this all together, let the mixture rest for the air bubbles to escape, cook the mixture on a pan on medium heat for 2 minutes each side and you are done. Tasty and healthy pancakes every time. 5. Chia pudding is another easy to make breakfast. In a bowl or mason jar, combine ¼ cup chia seeds, 1 cup non-dairy milk, and ½ tablespoon of honey. Mix well and refrigerate overnight, until the seeds have become jelly-like in texture and the pudding has thickened. Top with your choice of fruit.   As you know, I am a health and nutrition coach, and I focus a lot on food and nutrition to s health and keep weight down. But there are many different areas that can keep us or prevent us from being healthy, not just food. Staying healthy also has to do with:?Managing stress, not eating or breathing in toxins, making sure
Essential oils can play a huge part in all of this. The Health care industry as we know it, also, modern medicine. It is made from isolated synthetic agents, designed to manager symptoms, and has many side effects. Today, $4.5 trillion is spent on Global Health care every year. I am sure you agree that $4.5 trillion could be spent on many other things. With that amount of money, we could:
After spending all this money, Are we any healthier? A better, healthier way is to learn about Essential Oils. Essential oils have so many uses. So, I am just going to focus on a few at first. But first……. WHAT ARE ESSENTIAL OILS Essential oils are naturally occurring, volatile aromatic compounds are found in the seeds, bark, stems, roots, flowers, and other parts of plants. They can be both beautifully and powerfully fragrant. In addition to giving plants their distinctive smells, essential oils protect plants and play a role in plant pollination. In addition to their intrinsic benefits to plants and being beautifully fragrant to people, essential oils have long been used for food preparation, beauty treatment, and health care practices HOW DO WE USE THEM? 1. Topical
3. Internally
If we are going to use essential oils on our skin, or internally, really even in a diffuser, we also need to understand what to look for in an oil. Many oils are diluted with synthetic compounds so that they are less expensive. And extracting oils from plants can be done in different ways. So, it’s important to know what you are getting in an oil. Do not look for the least expensive because most likely it is not pure. Read the ingredients. Not all oils are created equally. So, today I am only going to focus on a few oils. Essential oils are naturally occurring, volatile aromatic compounds are found in the seeds, bark, stems, roots, flowers, and other parts of plants. They can be both beautifully and powerfully fragrant. In addition to giving plants their distinctive smells, essential oils protect plants and play a role in plant pollination. In addition to their intrinsic benefits to plants and being beautifully fragrant to people, essential oils have long been used for food preparation, beauty treatment, and health care practices When the body is stressed, the body cannot properly detox or function. Stress raises cortisol and insulin levels resulting in blood sugar imbalances, hormonal issues, weight gain and toxicity. Stress is the biggest toxin in this world. When you stress, your gut lining gets inflamed. 80% of your immune system is located in your gut. Learning simple tools to de-stress in this world is essential for even fighting off the common cold On Guard
Lavender
Why is Lavender important, because as I mentioned, stress can make us sick. It is important to have something that helps keep our stress level down, and also something natural that can help us have a good night sleep, rather than maybe using some of the things from the drug store. Frankicense
Frankincense is really an anti-inflammatory. Inflammation is what causes us to be sick. Inflammation through out our body that we can’t even see is the root of illness, so diffusing frankincense, or putting it on the bottoms of your feet can really do wonders. If you would like more information on essential oils, you can contact me @ Theresathmc@aol.com Visit my website @ Theresashealth.com Join my meetup group @ https://www.meetup.com/North-Attleboro-Wellness-Meetup Or visit me on Facebook @ https://www.facebook.com/TheresasHealthAndWellness/  So, my goal here is to help people understand health, weightloss, and healthy aging. I just hate it when we are deceived by advertising, and wording on boxes trying to make us believe that their product is healthy. Why do they do it? I mean, I know it is for sales, but wouldn't it be just as easy to use ingredients that weren't slowly killing us, rather than lying about it. Anyway, I feel like everyone is telling us something different. Some things are true, but which is true, and which are half truths, and which are just completely wrong? For example, Fiber One: They advertise that we need more fiber, and that they have so much fiber in their snacks, just a healthier snack, with not too many calories, and a percentage of daily fiber........supposedly healthy............, except they use High Fructose Corn Syrup, one of the worst things you can put in your body. This is why people are confused. They are doing what they think is right, based on what they hear or read, but they are still not losing weight, or they have just been diagnosed with diabetes. That is why I went to school. I knew something just wasn't right, and wanted to know what I was doing wrong. And that is what I want to help others to understand. The most important thing is to read the ingredients, understand what you are eating. Try not to eat things with preservatives, chemicals, and ingredients that you can''t pronounce, or don't know what they are. Stay tuned for more helpful nutrition and product hints. if you want to schedule a free consultation, go to the Contact me tab. Also, I just started a meetup group for those who would like to learn more about essential oils, so if you are interested https://www.meetup.com/North-Attleboro-Wellness-Meetup/
|
Archives
August 2020
Categories nutrition, healthy eating, clean eating, detox, kick the sugar, weightloss |
RSS Feed
