All posts by Sue

Maintaining Your Diet During those Frigid Winter Months

Maintaining your diet


It can be difficult maintaining your diet during the winter months. With the icy and frigid temperatures, a lot of people choose to stay home and keep warm. Sadly, the winter season is notorious for contributing to immobility and weight gain. In fact, even people that do their workouts indoors at local gyms tend to slack off due to snow and other harsh weather elements. With this in mind, there are still key ways of maintaining your diet and have nutritional meals throughout the season. In fact, canning, freezing and preserving or pickling foods for the winter continues to soar in national and global popularity.

The Benefits of Farmers Markets for Diets

Local farmers markets specialize in whole, organic and fresh foods. This mainly includes fresh fruits and vegetables, which are not tainted with preservatives and other harmful chemicals. If you want to eat light, right, and healthy during winter it is best to purchase your items at local markets. They can even show you how to can, freeze, and preserve or pickle your favorite fruits and vegetables for the winter season. You can also exercise from the comfort of your own home if you do not want to go out. In fact, exercising from home can truly save you on expensive gym and fitness membership plans. With maintaining your diet during the winter and exercising, you are guaranteed to lose weight and get back into shape!

If you are unable to pick up items from the local markets during spring and summer, there are other alternatives. In fact, you can visit health food stores to purchase existing pickled and preserved items as well. This is a great way to eat right, feel right, and maintain any diet plans you have going. Another great way to stay in shape is by simply walking around your home. In fact, 15-30 minutes of brisk and steady walking around your home can truly help improve respiratory functionality and performance. If you have a treadmill at home, that too is a great way to build speed, endurance, and agility while losing weight and feeling great.

By eating fresh fruits and vegetables, you truly get the right amount of essential vitamins and minerals. You can also secure the right amounts of protein, which are vital in converting fat into lean and healthy muscle. For more information on eating right and securing longevity, simply speak to a fitness coach or nutritional expert today. They can truly help you meet all your diet and fitness goals across the board.

Exercise is Essential for People of All Ages and Levels

Exercise for any age

Exercise is important for people of all ages and backgrounds. In fact, mobility is simply the best way to effectively shed those unwanted pounds. Daily exercise also boosts metabolism rates, which results in more fat and calories being burned. Whether via walking, lifting weights, or even swimming – you need a minimum of 30-45 minutes of exercise each or every other day. Exercise truly helps keep you in shape, while living a healthier and productive lifestyle. It is advised, however, to work out with a trainer at a local gym or facility. With years of extensive industry experience, local trainers can truly help you meet all your weight loss and fitness goals. This includes developing nutritional plans that help you eat healthier and smarter for longevity and success.

Which Types of Exercise Should I Do?

There are several types of exercises one can do to get back into shape. This includes running or walking on treadmills, which helps improve respiratory functionality and performance. As a form of cardiovascular exercise, walking truly exercises every muscle, joint, tendon, and ligament in the body. It also helps convert fat into lean muscles, while effectively shaping and toning thighs, legs and buttocks. Similarly, swimming and other nautical activities help improve muscle mass – along with better respiratory and blood flow circulation. Swimming also helps you gain endurance, speed, balance and agility.

As always, weight and circuit lifting is the best way to build lean, healthy, and attractive muscle. You should only lift weights every other day – while performing cardiovascular exercises on your off-lifting days. This allows the body and muscles time to heal, which can prevent soreness, rips, and other common or extensive issues. It is best to work out with a trainer or friend so he or she can spot you while lifting. Remember, it is best to start out slow and never, ever overexert yourself. You can also place weights around your ankles while walking. This too helps build stronger legs and increases muscle build-up in the body as well.

Walking is the Best Exercise

According to leading fitness trainers, walking is simply considered the best exercise on the planet. Even if you cannot get to a gym – you can walk around your house or the block for 30 minutes per day. For optimal results, it is best to walk at a steady and brisk pace. This helps build endurance, speed, and agility – while helping you maintain the right balance and distribution of weight. If you are ready to get back into shape, walking will always meet all your fitness needs.

Nutrition and Fiber Benefits of Seeds in your Diet


Seeds for nutrition

Nuts and seeds are a healthy source of nutrition and a good number of us aren’t devouring enough of them. They are a fantastic natural source of vitamins, minerals, protein, fat, and fiber. Depending on whose list you look at, the number one healthiest nut is either the almond or the walnut, but there’s no way to actually grade them. The “healthiest nut” is the one with the nutrients your body mainly requires on a certain day but no one knows which one that is. Therefore the best approach is to eat a mixture of seeds in your daily diet.

Dietary Fiber

Nuts and seeds improve your health by offering a source of dietary fiber which is a specific type of carbohydrate found in plant-based foods.

The top healthiest seeds are;

a) Flax seeds are certainly at the top of the list. Two tablespoons of powdered flaxseed per day are best and simple to add to smoothies or oatmeal. Barleans Cold-Pressed Organic Flax Oil is the best source of parent omega-3’s which is better than fish oil and lignans, super anti-oxidants that aid in fighting cancer. It also has a lot of fiber and can lessen your risk of diabetes, stroke and heart disease.

b) Chia Seeds are very healthy seeds rich in omega-3 oils, protein, anti-oxidants, calcium, and fiber.

c) Hemp seeds are an endorsed superfood with heart disease and cancer deterrence properties. They are high in fiber and protein, with balanced fatty acids and omega 3 and 6.

d) Sunflower seeds also aid in preventing cancer and heart disease with selenium, copper, Vitamin E, folate and phytochemical.

e) Pumpkin Seeds are wonderful for your immune system with heaps of zinc, antioxidants and omega-3 fatty acids.

f) Sesame Seeds are a good source of B1, phosphorus, iron, fiber and magnesium. They are able to protect against liver damage and lower blood pressure. Sesame seeds have also been associated with prevention of many diseases such as asthma, migraine, arthritis, osteoporosis, menopause, headaches and may even decreasePMS symptoms.

g) Bitter fruit seeds, Apple seeds, and Apricot seeds have Amygdalin, aka VitaminB17, which has potent anti-cancer properties.  There are many instances of people who have cured their cancer with just Apricot kernels. The pharmaceutical; Laetrile, which is a concentrated variety of Amygdalin, has been utilized in cancer clinics beyond the US for over 50 years.

Consuming raw seeds and nuts on a daily basis provides more natural energy than any other food. They’re suitable if you want a quick, healthy snack that is still low in calories.

Effects of Meditation; Resting the Body and Mind

effects of meditation

People are becoming more interested in the positive effects of meditation. Life today is very hectic and demanding leaving people feeling stressed and over-worked. Most of the time, it feels like the time in the day is just not adequate to do the lot. Our anxiety and weariness make us displeased, irritated and exasperated which can also have an impact on our health. We are typically extremely occupied, therefore there is no time to stop and meditate. However, meditation for all sensible objectives offers you more time by soothing your mind and making it more alert. A timed breathing meditation can aid you to get liberated from your stress to find some inner peace and balance.
Meditation provides you with profound respite. It is an endeavor in which the person simply takes a seat and allows the mind to melt making it a trouble-free pastime that can be easily achieved by anyone. Meditation is not consolidation but separation, conferring with the founder Sri Sri Ravi Shankar. The relaxation in meditation is better than the greatest sleep that you can ever have. When the mind gets free of strain, is tranquil and quiet and at peace, meditation occurs.

There are numerous effects of meditation, a necessary practice for mental clarity.

a) A tranquil mind
b) Decent concentration
c) Precision of perception
d) Enhancement in communication
e) Developing of abilities and gifts
f) An unshakeable inner strength
g) Recovery
h) The capability to link to an internal source of energy
i) Relaxation, transformation and good luck are all natural effects of meditating regularly.
Typically we find it hard to influence our mind. If matters go pleasantly, our mind is content, however, if they go poorly, it instantly becomes discontented. Though, since we cannot have everything we want, and we will be unavoidably detached from the friends and properties we presently appreciate, this mental connection, works as a gateway to pain. Otherwise, in case we are not able to acquire what we desire, or if we misplace an item that we adore, we become desperate or exasperated. Such variations in temperament occur since we are too closely involved in the outer situation. By exercising the effects of meditation, we fashion an inner space and lucidity that allows us to control our mind in spite of the external circumstances. Progressively we develop mental equilibrium, a balanced mind that is happy all the time, rather than an unbalanced mind that fluctuates between the extremes of excitement and despondency.


Meditation and Sleep: Resting the Body and Mind

If you are a chronically poor sleeper. one thing you may not have tried yet is meditation. Studies have shown that people who meditate on a regular basis tend to sleep better than those who don’t. One study that was conducted by David S. Black. Black took older adults who had sleep problems and divided them into two groups. The first group was taught better sleep habits, they would sleep and wake up at the same time every day and they would not have coffee or alcohol before bedtime. The other group focused on meditation and mindfulness with an expert. After a year, their sleep patterns were monitored and it was found that those who did meditation were sleeping better.


In the past, mediation was treated as hokum, most people believed it to be fringe science at best. Today, it has proven to have many health benefits and one of them is sleep. Meditation is all about detaching from the here and now and only focusing on what is happening deep within oneself. It is about letting go. Many people are not able to sleep properly because of stress. When they are supposed to be asleep they are thinking about their problems instead. By meditating you are letting go of all that, and in turn, sleeping better at night.
The other thing about meditation is that it reduces metabolism. Everything that is happening in your body while you are awake or asleep is governed by the brain. The higher the metabolism the higher the brain function. By meditating you reduce metabolism and thus brain function which allows you to sleep better.

 Getting Started

As someone who wants to try to meditate for the first time, you may wonder how it’s done. The first thing you should know is that there is no one way to meditate. There are different ways to meditate, so you can try several and find the one that most suits you. There are also guided meditations that you can follow to help you in your practice. You may find it hard to focus at first. Don’t worry about this. The more you practice, the better you will get at it. The important thing is that you find a space that is quiet and where you will not be disturbed for at least 20 minutes. You can sit on a chair or lie down, it all depends on the kind of meditation that you are doing. If you don’t get it right the first few times, do not give up. Keep doing it at least once a day and you will soon find it effortless.

Seeds for Nutrition

chia seeds
 When it comes to seeds for nutrition, many people are missing out. People may munch on nuts from time to time but seeds are simply missed as a part of their diet. It can be valuable to include them in your diet because they have many health benefits. Not all seeds are the same though, there are some that are packed with more nutrition than others. If you are going to start a diet plan that includes eating seeds, make sure to include these 3 power houses:


One tablespoon of these super seeds has only 60 calories but you also get 3 grams protein, 3 grams fat and 5 grams carbs. If you have digestion problems, this is a seed that can help because it is packed full of fiber. Just one tablespoon is enough to get your bowels moving. It is also an excellent seed to eat if you are looking to lose weight – when it mixes with digestive juices it swells which makes you feel full for a longer time thus reducing your need to snack. It also contains more omega-3 fatty acids than salmon and has strong anti-oxidant properties that help keep away infections and inflammation.
Chia seeds can be black or white but so far research hasn’t shown any differences in terms of the nutrition that it provides. You can eat chia seeds with yogurt, salads and in different kinds of smoothies.


One tablespoon will give you only 57 calories, 3 grams protein, 4 grams fat and 1 gram carbs. These seeds are soft to the bite but they are great because they provide so much plant protein. If you are a vegetarian, they are a must – they will easily fulfill most of your protein needs. In fact, they come highly recommended for anyone who is looking to build muscle. They also contain calcium, iron and magnesium and because of this they are important for heart health slowing down cardiovascular disease. Because they taste great you can eat them by themselves or you can add them to anything from salads to soups.


These are also rather tasty and just one tablespoonful will give you 37 calories, 1 gram protein, 3 grams fat and 2 grams carbs. They help slow down digestion so they are great for weight loss. They have  been proven beneficial in lowering blood sugar and are helpful in warding off cardiovascular disease.
If you add these 3 seeds to your diet you will give your health a big boost.

Improve Your Diet by Cooking With Fresh Foods

Healthy Whole Foods
Everyone wants to live for as long as possible but unfortunately few of us do what it takes to do so. We are often too busy with work, social life, family and other things to make sure that we eat a healthy diet. This is a problem – one contributing factor to a long and healthy life is eating a proper diet. If you eat take-out and processed foods more than a couple of times a week you are damaging your health and shortening your lifespan. You should make more time to cook fresh foods with ingredients from a farmers market near you.

 Finding Fresh Sources

Most people will argue that they do not have the time that it takes to go shopping at a farmers market. This is not necessarily true. There are ways to get around the time constraint. For one thing, there are websites that allow you to buy fresh foods and have them delivered to your door. In fact, these are great because they often have discount deals on foods that are in season and they also offer reduced prices for those who buy in bulk. If you choose to buy online make sure that you find a source that sells organic foods – they are healthier for you in the long run.
If you don’t want to go online, track down whoever runs your local farmers market and ask them if they can deliver groceries to your door. They are usually happy to do it and you will not pay much for it. All you have to do is call them every week and let them know what you will be buying and everything will be brought to your door.
Remember to always buy foods that constitute a balanced diet. You should include healthy proteins such as lean beef, fish and poultry. Include tofu or beans if you are vegetarian. Lots of vegetables, healthy carbohydrates as well as fruits and nuts.
It would be worthwhile if you could learn how to preserve foods. This way even when you buy in bulk you can preserve so that even when certain foods go out of season you don’t have to change your diet. There are different ways of food preservation and you can find them all online. Canning, pickling and freezing are the most common methods. Look for videos that take you through a step by step process. You may invest in a separate freezer so that you can store as much as possible.
If you stick to eating fresh foods made with ingredients from the farmers market you are going to add quality years to your life.

5 Health Benefits of Exercise

winter exercise


Exercising is one of the best things you can do to improve your health. This applies to everyone no matter their age. Exercise is just as important for kids as it is for the elderly and everyone in between. Exercise not only makes us more physically fit, it improves mental health as well in a huge way. This is just one example of how beneficial exercise can be no matter who you are. Exercise helps to prevent a variety of diseases through many different biological mechanisms.  Below is a list of 5 amazing and surprising health benefits of exercising.

Benefits of Exercise

  • Improved Cardiovascular Function
  • Increase In Alertness and Mental Health
  • Memory Improvement
  • Toxin Removal
  • Release of Health Promoting Endorphins

Improved Cardiovascular Function

The most well-known health benefits of exercise is improvement in cardiovascular function.  Exercising benefits the heart in many ways. One major way that it benefits the heart is through the removal of arterial wall plaques. Plaque development leads to atherosclerosis, the leading cause of heart attacks.

Increase In Alertness and Mental Health

Many people are shocked to find out the benefits that exercising has on the brain. Exercises help to keep the natural chemical balance in the brain stable. It actually works to correct chemical imbalances as well.

Memory Improvement

School students are starting to learn about the benefits of exercise as it applies to test taking in academia. Studies have proven that exercising helps stimulate the release of repairing chemicals in the brain that strength the neuron circuit responsible for memory. It does this by promoting the development and subsequent interconnection of neurons.

Toxin Removal

Your body releases any build up of toxins when you sweat . Toxin removal is one of the healthiest things that you can do. However, it requires a regular fitness routine to make this release possible.

Release of Health Promoting Endorphins

People often talk about the rush that they get when they are exercising. That rush is actually real and is caused by the release of mood-elevating neurotransmitters called endorphins. These endorphins have more effects than just mood elevation and mild euphoria. Endorphins promote a plethora of other mechanisms that help repair damage in the body.

Seeds for Nutrition in your Diet.

Nutrition for health
Nutrition for health

Seeds are the one superfood that has been missing in your diet. Seeds that can be chewed and digested have a lot of nutritional benefits and are incredibly good for your health.

Chia seeds (tiny black seeds) have a lot of fiber in them. Fiber is particularly important in your diet because it immensely helps with  digestion. Fiber in your diet can be equated to the oil of an engine. Everything functions smoothly when there is oil in a vehicle but if not, everything clogs up and the same can occur in you digestive tract with regards to fiber. Fiber also helps bowel movements to be smooth and avoids constipation which in addition to being painful can lead to more complications.

Seeds such as flax seeds are also a major source of Omega 3 fatty acids. Omega 3 fatty acids are necessary for necessary brain development. They help the brain function optimally which means your body functions better too. They come in a close second to fish as a DHA source which is the ingredient in Omega 3 fatty acids that the brain needs. Therefore, if you live somewhere where fish is not very readily available, then seeds should be in your diet.

Proteins are what build muscles and help to repair torn ones. If your body is a house, then proteins are the bricks or the stones. Seeds contain high quality protein that the body needs. Animal proteins are the primary sources of protein but seeds rank highest among protein providers in the plant kingdom. If one does not eat meat or eggs for physiological or philosophical reasons then seeds should be your “go to” source. Hemp seeds are the most protein filled seeds. They also provide you with lean sources of protein which might not be the case with animal protein that may contain copious amounts of fat.

Eating seeds for nutrition is a sagacious idea since they contain a lot of micronutrients. A single seed of flax contains calcium, magnesium, phosphorous and manganese among many other minerals. You will also get vitamins such as B1, B5 and B6. Moreover, when you eat seeds for nutrition, you get all of the nutritional benefits with none of the weight gain since they pack a very low calorie punch. Therefore if you want to lose weight, seeds are a very appropriate alternative since you maintain your health while losing the unwanted fat.

Cooking with Farmer’s Market Finds

fresh diet
fresh diet

The farmers’ market is not only for old people. Everyone should go to the farmers market since you can buy locally grown fresh foods that are organically cultivated. Fresh foods are what the body needs. The body’s cells die and are regenerated every second of every day. The body requires food of the same nature. It requires food that is not dead yet. Foods that have vitality. Plant foods can be better for you than foods from animals. Fresh foods should be the mainstay of every person’s diet. When the body gets accustomed to eating fresh foods, you will experience a particular vitality that you have never felt before.

Fresh foods should also be cooked properly. Cooking is primarily used to break down raw food so that the bodies’ natural enzymes can process it easily.  Once food is heated, it is more readily absorbed by the body. However, overcooking  will lead to the loss of the nutrients that the body needs. Cooking should be done only as much as necessary. Cooking also enables the consumer to mix certain ingredients such as spices and herbs that are also beneficial to the body’s well-being. Cooking your own food helps us to appreciate our meals and snacks from the farmers market.

Not all foods should be cooked. There are certain fresh foods that should be consumed in their natural state. The above is primarily the case with seasonal fruits and vegetables. Vegetables such as lettuce should be eaten raw so as to get the most out of their nutritional benefits. Other vegetables such as broccoli and brussel sprouts should only be slightly steamed or heated to unleash their nutritional power. However seasonal vegetables like kale should be cooked to get their full nutritional value. All these vegetables are very important to your diet. Seasonal fruits such as pears, apples and berries should be enjoyed in their respective season and when the season changes, be sure to find what fresh.

Fresh foods can be stored as well for future consumption especially during winter. It would be economically unsound to visit the farmers’ market every day but thankfully there are ways to ensure fresh foods remain fresh until your next trip to the farmers’ market. Certain techniques such as canning, freezing and pickling can be used to retain the integrity for fresh foods for as long as possible.