A couple days ago I shared a blog post detailing all of the wonderful health benefits turmeric has to offer. I promised a turmeric tea recipe that has become favorite of mine, so here it is!
- 2 cups water
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon fresh ginger, chopped
- 1/2 teaspoon ground cinnamon
- 1 tablespoon honey
- 1 lemon wedge
- Bring water to a boil in a small saucepan
- Add turmeric, ginger, and cinnamon
- Reduce heat to medium-low and simmer for 10 minutes
- Strain tea into mug
- Add honey and lemon wedge
Inflammation is running wild in our bodies these days, leading to all kinds of seemingly disconnected symptoms, from joint pain to food allergies to digestive troubles. Turmeric's active ingredient, curcumin, is one of nature's most powerful anti-inflammatory herbs.
Most often, tumeric is enjoyed when flavoring delicious Indian curries. Turmeric is what gives these dishes that orange glow (and it unfortunately stains your counters and blender). You can also find it as a whole root, if you're lucky to live somewhere where that is available, but I use the dried, powdered version.
12 Health Benefits of Tumeric
1. Antioxidant: Curcumin has the ability to quench free radicals that can cause mutation in our DNA.
2. Cancer Preventative: The cancer-causing effects of cigarette smoke, barbequing, and smoke of any kind are suppressed by curcumin.
3. Anti-Inflammatory: Curcumin’s anti-inflammatory powers are as effective as many anti-inflammatory drugs, including effective as phenylbutazone and cortisone without the side effects.
4. Liver Protective: Curcumin has been shown to have a protective effect on the liver and is incredibly effective at increasing bile release, which helps with fat digestion.
5. Wound Healing: Natural antiseptic and antibacterial properties to keep the infection away from cuts and burns.
6. Super Brain Function: Curcumin greatly reduces the rate of mental decline. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.
7. Kills the Bad Guys: Curcumin has anti-microbial properties that fight the nasty guys such as Clostridium, Streptococcus, Entamoeba histolytica, and several pathogenic fungi.
8. Natural Pain Killer: Helps reduce sensations of chronic pain.
9. Promote Weight loss: Helps manage weight, and aid in fat metabolism.
10. Reduce Depression: A staple in Chinese medicine for helping lift mood in cases of depression.
11. Boost Effectiveness of Cancer Drugs: Studies have shown that turmeric can boosts the effects of chemo drug paclitaxel and reduces its side effects.
12. Skin Healing: Can help internally and topically with psoriasis and other inflammatory skin conditions.
Stay tuned for a turmeric tea recipe coming to the blog soon!
oo you want to start working out, but you are not sure how to start?
Just start moving.
It sounds simple, right? Well, it is. My advice is to just move. Your movement does not have to be a complicated workout, where you need tons of fancy equipment. Don’t wait to find that perfect program, just start moving, while you are still exploring different types of workouts.
Perhaps you have never worked out before, and if that is the case, working out can be intimidating. My advice is to start walking and moving more throughout the day. If you work a desk job, schedule mini walk breaks throughout the day. Other ways to move more are: taking the stairs and parking farther way. Take a walk before work in the morning or when you get home at night. Just start walking.
Next, start to incorporate bodyweight exercises before or after your time walking. Squats, lunges, push-ups, a pulling exercise and a twisting core move are all more than enough to get started. Check out some beginner workouts for inspiration. I am not a trainer, so be sure to check with your doctor before starting a new workout program.
You can set a goal, but what truly makes it a goal is setting a plan on how to achieve it. When looking beyond the walking and body weight movement, maybe you will feel ready to take the next step. Write down your goals and how you plan to achieve them.
Throughout your journey, start to take note what you enjoy and what makes you feel good. Maybe that means checking out different types of exercises or workouts - like crossfit, running, cycling, yoga, etc. Most gyms and studios will have beginner programs to choose from. If you are not into the group fitness class vibe, there are so many workouts you can do at home and outside! It can be difficult not to compare your journey to someone else's, but remember that your journey is about you.
Bonus: I have found that recording my workouts in the My Fitness Pal app really helps keep my accountable. Consider planning out a workout for each day and then writing down what you completed. If it doesn't go as planned, that is OK. Don't get discouraged. just start back up the next day. Stay positive!
I hope these little tips help you if you are considering starting a workout regimen for the first time.
As the end of January is approaching, several people might be struggling to keep up with some of their new year goals. You might have started 2017 with great intentions, but as the weeks go by life happens, and it can be difficult to stick with some of your goals.
One of the most popular new year goals is to eat healthier. With one month almost down in 2017, I thought it would be appropriate to share some tips for continuing to eat healthy throughout the year.
1. Eat More Veggies
Eat more veggies. Super simple and very effective. Vegetables are packed with vitamins, minerals, fiber, and tons of other nutrients that our body needs. Try filling half your plate with veggies. Try a different color veggie each meal. Maybe spinach for breakfast, sweet potato for lunch and broccoli for dinner. The more you try, the easier it will become!
2. Eat Healthy Fats
Fat can be good! Dietary fats provide energy, provide essential fatty acids, form our cell membranes, brain and nervous system, manufacture and form our hormones, and help transport fat soluble vitamins. Your body needs healthy fats! Try adding coconut oil and/or grass fed butter to coffee, cook with quality oils (olive oil, avocado oil, coconut oil), eat avocado, use full fat coconut milk.
3. Cut the Processed Foods
My favorite! Most packaged foods are highly processed. The more processed a food is, the less nutrient dense it becomes. Try to limit your processed pantry staples and make healthier alternatives. Try vegetable noodles out instead of regular pasta. Make a protein bar or ball, instead of buying a packaged option at the store.
4. Eat Real Food
This goes along with number 3. Just eat real food! Real, whole, nutrient dense food. That means veggies, meat, fats, complex carbs. That also means cutting out processed foods – see how some of these go hand in hand. If you eat real food, you’ll cut out the processed foods. And if you eat veggies, you’re checking another thing off the list. It’s a win-win. Try to shop the perimeter at the grocery store. Start in the produce section, move to meats, and continue around.
5. Food Prep
Food Prep saves my life. If you are prepared, it’s going to be a heck of a lot easier to make smart, healthy choices. Food prep can be super simple or super complicated. You should find what works for you. Try to find a few recipes on Pinterest that you want to make. Write out the ingredients. Pick a day to grocery shop. Pick a day where you can dedicate 1 – 3 hours to prepping meals for the week. Prep. Save time throughout the week!
Trying to do all the things, all at once is not always the best option. Keep in mind, that it is a journey. You don’t have to master healthy eating in 1 week. Don’t be discouraged if it takes time. Better to start small than not start at all.
Which eating healthier tip is your favorite?
Those who are devoted to the practice say hot yoga has all kinds of benefits. The one that’s touted most often is detoxification. Heavy sweating is said to help flush toxins from the skin. It is said that the heat also allows you to go a little more deeply and safely into the postures. According to several expert yogis, working in a heated room also elevates the heart rate, which makes the body work harder. Thinking about trying out a hot yoga class, maybe these 7 benefits will help you sign up.
1. Flexibility: No, you won't be forced into contortionist positions. The heat will allow you to safely reach new levels of personal flexibility in beginner’s postures, which is therapeutic for your body.
2. Strength: Your own body is your gym. This form of yoga is low impact and uses muscles you didn’t know you had. Also, a prime focus is on spine strength, which is key to a long healthy life!
3. Breath: The definition of Hatha Yoga asana is: stillness in a posture while breathing normally. With the added element of the heat, you won’t make it far if you don’t breathe deeply. If there is no breathing, there is no yoga. This is something I still continue to struggle with each class.
4. Cardio: Your heart can work the same way doing yoga postures in a heated room as it does when running a mile, and you never even leave your mat. Particularly in postures when you are balancing and contracting your muscles at the same time. A 90-minute class can burn up to 1,000 calories. The way you stretch and compress your internal organs and glands also stimulates metabolism so you are burning calories quicker outside the room as well.
5. Detox: The heated room helps you to stretch more and get your cardio, but it also helps you sweat. The postures themselves are detoxifying for your muscles, organs, and glands and sweating furthers that.
6. Focus: Most hot yoga classes consist of the same 26 postures and 2 breathing exercises—and if not, there is almost always a dialed routine. The routine helps you to advance your practice through repetition. As you advance, you gain tremendous focus and determination. The ability to focus carries over to your daily life. When you can focus on the task at hand, you'll excel and you can enjoy it more.
7. Healing: The primary purpose of this yoga is therapy. With a regular practice, these postures can help to heal old injuries and also prevent them in the future. This is especially true for, but not limited to, back pain. Don't skip the postures that are slightly uncomfortable. Hot yoga is also known to reduce symptoms of conditions and illnesses including diabetes, asthma, high blood pressure, depression, arthritis and obesity.
Go ahead, give it a try!
TED is a nonprofit devoted to spreading ideas, usually in the form of short, powerful talks (18 minutes or less). TED began in 1984 as a conference where Technology, Entertainment and Design converged, and today covers almost all topics — from science to business to global issues — in more than 100 languages.
TED Talks - short talks put on by thought leaders in all fields - are designed to spark curiosity. These talks offer insight into the latest research on science, motivation, leadership and change, as well as many other subjects. If you're not already an avid TED Talk listener, it's time to add a few talks to your inspiration bank. The following 10 talks aren't all directly related to exercise, but they all offer insights that can help enhance your pursuit of fitness and overall well-being.
1. Why Some People Find Exercise Harder Than Others
By: Emily Balcetis
Time: 14 minutes
Topic: Why do some people struggle more than others to lose or maintain weight? Social psychologist Emily Balcetis shows research that looks at how vision - literally what you see - can affect your view of diet and exercise.
Watch now >>
2. Your Genes Are Not Your Fate
By: Dean Ornish
Time: 3 minutes
Topic: Think you're destined to be slow, heavy or subject to heart attacks because your parents were? Think again. Dean Ornish shares new research that shows how adopting healthy lifestyle habits can affect a person at a genetic level. For instance, when you live healthier, eat better, exercise, and love more, your brain cells actually increase.
Fun fact, I actually carry a gene for obesity, but I've never been obese in my life. We are not destined to be only a product of our genes.
Watch now >>
3. How an Obese Town Lost a Million Pounds
By: Mick Cornett
Time: 15 minutes
Topic: Hey, if a city can lose a million pounds, surely you can lose five or 10, right? Mayor Mick Cornett shares how Oklahoma City, as a group, decided to overcome their reputation as one of the most obese towns in America. He walks listeners through the changes that helped OKC drop a collective million pounds.
Watch now >>
4. Try Something New for 30 Days
By: Matt Cutts
Time: 3 minutes
Topic: When you have almost no time at all and need a little "oomph" in your motivational step, this three-minute talk from Matt Cutts will get you up and running... if only for 30 days.
Watch now >>
5. The Key to Success: Grit
By: Angela Lee Duckworth
Time: 6 minutes
Topic: This short TED Talk from Angela Lee Duckworth may be related to education, but the message is bigger than success in school. It's about grit, and how long-term success doesn't come from a sprint, but from marathon-like tenacity.
Watch now >>
6. Why Dieting Doesn't Usually Work
By: Sandra Aamodt
Time: 13 minutes
Topic: In the US, 80% of girls have been on a diet by the time they're 10 years old, which is a terrible, terrible shame. Neuroscientist Sandra Aamodt shares her own story and shares how the science behind dieting sets people up for failure, doing more harm than good. Luckily, she also provides a better, healthier solution to the typical diet.
Watch now >>
7. The Difference Between Winning and Succeeding
By: John Wooden
Time: 18 minutes
Topic: John Wooden may have been one of the most obviously successful basketball coaches to ever coach the game, but he doesn't define success the way the world defines it. With simplicity, he shares his definition of success and how it's possible for each of us to find our own success, regardless of external or materialistic perceptions.
Watch now >>
8. The Power of Believing That You Can Improve
By: Carol Dweck
Time: 10 minutes
Topic: Carol Dweck's "growth mindset" research touches on the importance of the phrase "not yet." It's the idea that just because you're faced with a challenge, or even a failure, your mind still has the capacity to grow and you have the capacity to succeed, just maybe "not yet." It's a powerful way to think about physical challenges in fitness, weight loss and sport.
Watch now >>
9. What a Bike Ride Can Teach You
By: Shimon Schocken
Time: 15 minutes
Topic: When Shimon Schocken brought the world of mountain biking to juvenile inmates in Israel, amazing change took place - not just for the youth, but for Schocken, too. His stories are evidence of how challenge, physical activity and the great outdoors can affect a person's life.
Watch now >>
10. A Simple Way to Break a Bad Habit
By: Judson Brewer
Time: 10 minutes
Topic: Bad habits - we all have them, and they're certainly not easy to break, particularly when it comes to unhealthy habits like stress eating and smoking. In this TED Talk, psychiatrist Judson Brewer shares a simple solution - curiosity - that can be implemented to help anyone learn more about their habits and how mindfulness can help lead to a change in behavior.
Watch now >>
I hope you find these TED talks full of inspiration as you work to meet your fitness goals!
Original article from about.com
I have really been trying to step up my yoga game lately, but sometimes between CrossFit and running - and all the other things to get done in a day - I find myself lacking in the yoga department. I will always choose to attend classes when I can, but for those times that I just can't make it to a class, I have been using the FitStar Yoga App.
FitStar Basic includes one personalized yoga session per week and one Freestyle session. You can choose either FitStar Premium, which is a paid, time-based subscription, or FitStar Basic, which is completely FREE. With the premium option you’ll get unlimited access to all of the FitStar Premium programs and all Freestyle Sessions for the length of your paid subscription.
So, whatever your reason might be for not getting to a yoga class, try out the FitStar Yoga App at home!
Life balance seems to be the topic on everyone’s mind of late.
What does it mean to be balanced? To me, it means that you have a handle on the various elements in your life and don’t feel that your heart or mind are being pulled too hard in any direction. More often than not, you feel calm, grounded, clear-headed, and motivated.
Being balanced can be a tremendous boost to your productivity and career or business success as well. A well-balanced person has a far greater ability to focus their attention and energy on attaining their goals, taking productive actions, and moving forward in a meaningful way.
The elements in life that require the most balancing can be divided into two categories: internal and external. Often times, people focus on one more than the other.
For example, you may find that you focus on external things, like work, relationships, and activities, and that you pay very little attention to what is going on inside your heart and mind.
On the other hand, you may find that you spend so much time being self-reflective that you sometimes miss out on the experience of living.
Other people may be fairly balanced between the two but might want to balance out some specific elements within each category.
Examples of Internal (Mind, Heart, Health)
If you feel pulled in any one direction and uneasy about it, these steps may help you get your life aligned:
1. Acknowledge. Take some time to really look at your life, your state of mind, and how you’re feeling. Be honest with yourself and notice the areas of your life that you’re neglecting.
2. Examine. Notice if you’re leaning more toward an internal or external focus, or if there are areas within each category that you would like to be more balanced.
3. Set Goals. Look at the outline to help you decide which ways you want to balance your life. Make a list.
4. Plan Tasks. Make a list of daily, weekly, and monthly tasks that you will need to do to achieve each of these goals. What have you tried in the past? Did it work? If not, what can you do differently?
5. Reflect. What is the most important thing you’ve accomplished in the past? How did you stay focused toward this goal? How did you handle your fears, doubts, anxieties, worries, and negative self-talk? How does it feel to know that you accomplished the goal in spite of these parts of yourself?
6. Prepare. What is your inner “stuff” that will try to keep you from sticking to your plan (fears, worries, doubts, negative self talk)? Can you specify the things you will say to yourself to push you off track? (For example: “Just one more bite, I’ll start eating better tomorrow”) Make a list.
7. Empower. What do you need to remember in those times? What are things you can say to that self-sabotaging part of yourself? Be kind to yourself. Balance won’t feel good if you’re cruel to yourself in creating it!
8. Connect. Is there a person or a tactic you can use to keep yourself supported, motivated, and focused in those hard times? I highly recommend connecting and sharing your inner process with someone. Find someone who can help you challenge your inner demons, and celebrate your little accomplishments.
9. Plan. Just like accomplishing any goal in life, it takes time and effort to overcome your habitual patterns and create new ones. If you stay on track with this detailed and intentional process for three whole months, then there is a good chance you will create new habits to enjoy a more balanced life going forward!
Each one of these can be a daily struggle for me. I have found that following this outline has helped me prioritize my life balance, and I hope it can help you too!