Facing the New Year with Achievable Weight Loss Plans

While you may be enjoying the holiday season eating, drinking, or simply celebrating with your friends and family, you might be ignoring how much all that food and drink is affecting your weight and have a hard time shedding the added pounds. But just like everyone, you would also put “losing weight” as one of your New Year’s resolutions.

So, how do you lose weight and keep to the program this time? Some weight loss programs offer additional support such as exercise equipment and free weight loss ebook guides but the more important thing is to have the right attitude.

1. Keep Focused on the Goal

Keep your goals attainable and focus on them. Make sure the goals are clear and measurable, so you would know what you need to do to reach them.

These measures should be clear as well; for example, you should state how much you would want to lose in a month. Doing so would make you more focused on which routines and behaviors would help you lose that exact amount.

2. Record Everything

Keep a diet planner so you could see your daily progress. Write them down or use an app so you could record how far you’ve run, how long you’ve been holding that form, and even how many calories you eat in a day.

There are now apps that could help you do all these. You could create meal plans and exercise plans that you could follow daily, weekly, or monthly. All you have to do is download them and install them in your smartphone.

3. Check with a Specialist

Woman with a nutritionist
You should meet with a nutritionist so you would know what kind of diet would suit you. Do not follow diet trends simply because everyone is doing them; make sure that the diet program is safe and will not make you malnourished.

Identify which foods would help you lose weight but still provide you with the energy you need for all your daily activities.

If you want to focus on a sport instead of an exercise regimen meet with an expert so they could show you the proper routines and moves that would help you achieve your fitness and weight loss goals.

4. Don’t Feel Discouraged

In any weight loss regimen, there will be times when your weight would reach a plateau. Sometimes you would even be tempted to skip a day of exercise. But always remember: there is always a tomorrow and you could always start again.

Losing weight is not easy, but it requires you to invest time and dedication to achieve your weight goals. You should make it a habit to be positive when it comes to losing weight. It will keep you motivated and help you attain your goals.

5. Keep It Off

Once you achieve these goals, the hardest thing to manage is to keep the weight off. The best way to do it is to keep to your diet and identify the foods that would help you stay healthy and keep the weight down.

You could still eat your treats, but make sure you eat them in moderation and stick to an activity that would keep you active.

You can always enjoy the holiday season, but make sure that you face the new year with goals that you could achieve. Make sure to find a weight loss program that suits your goals.

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A Foodie’s Venture: Cooking New Dishes

Opening a restaurant is all about making your customers’ lives much more fulfilling and exciting through food. It is about allowing them to have a one-of-a-kind gastronomic experience. Your good food is your primary product, so you need to invest a lot of time creating new dishes.

The food industry can be competitive, and you can only stand out if you offer unique dishes, which can be borne out of your creative mind. Thus, do away with the usual. Instead, try experimenting with ingredients. Who knows, you might make the next big hit—the specialty that will help your restaurant cement its excellent reputation.

Nonetheless, you might feel afraid or hesitant at first. Do not be! You have a lot of room to commit some mistakes. Also, from those mistakes, you can learn something new and useful, which will lead you to a new dish that tastes right. Here are some things that you need to keep in mind:

Start with Great Ingredients

Fresh cooked food

The base of your recipe will undoubtedly be the ingredients. Also, since the ingredients are the foundation, you need to make sure that they are of high quality. Otherwise, your dish will be compromised or you will not be able to achieve the taste you are aspiring to create. A lot of ingredients can be found right at your supermarket or grocery, but if you are looking for something new, you can try working with a new supplier. You can choose a seller of organic herbs and spices if you want to try making healthy dishes.

Modify Your Techniques

Other than the ingredients, you might want to try tweaking the cooking methods that you usually use for a particular dish. For example, instead of directly mashing eggplants for your omelet, why not roast them first before mashing and mixing them with the eggs? Grilled chicken can even work for your pesto pasta instead of just stir-frying it.

Give a Classic a Twist

The easiest way to create a new dish is using classic recipes as your base. Start with that and add some modifications to give it a unique taste. This is where you can experiment with flavorings, herbs, spices, and stocks. For example, if you are cooking risotto, you can try mixing vegetable and beef stock. If you want to give your coffee a wild twist, you can add some salt or even butter to it. You will be surprised by how great-tasting it will be.

Seek Some Advice

Your taste has a bias, so it is only sensible that you find someone who will sample your recipes. If they have criticism or negative comments, do not be too sensitive. Just take note of their advice and use it to improve your recipes further.

In the end, creating new dishes can sometimes be challenging. After all, you have to use your creativity and think out of the box. However, if you have the guts to do it, you will find it exciting. If you need some inspiration, you can look for various recipes online.

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Autoimmune Disease

What Exactly are Autoimmune Diseases?

The primary function of the body’s immune system is to safeguard the body against infection and disease. In healthy individuals, the immune system would be highly capable of recognizing infectious organisms such as viruses and bacteria as foreign intruders and consequently ward them off. In some individuals, however, their immune system isn’t capable of functioning correctly, which leads it to mistake even healthy tissues as foreign attackers, and attacks healthy tissues as well. When this happens, it could result in various conditions commonly called autoimmune diseases that could impact different body areas.

Who Gets Autoimmune Diseases?

According to the American Autoimmune Related Diseases Association, Inc., AARDA, about 23.5 million individuals in the U.S. alone suffer from an autoimmune disease. The problem is the cause of most autoimmune diseases is still not known, just that infections, a Western diet, and chemicals exposure are common among individuals with autoimmune diseases.

An experienced endocrinologist from a well-known wellness center in Logan, RedRiver Health and Wellness Center notes that while anyone could develop an autoimmune disease, some individuals have an increased risk of developing it more than others. These individuals include females of childbearing age and those that are of Hispanic, Native American, and African-American descent. Having a family history of autoimmune diseases increases the risk of developing it as well.

What are Common Autoimmune Diseases?

diabetes

Currently, there are over 80 different kinds of known autoimmune diseases, with the following being the most common:

  • Hashimoto’s Thyroiditis – This occurs when the thyroid gland attacked by the immune system, resulting in inflammation of the gland, which in turn leads to an underactive thyroid gland or hypothyroidism.
  • Graves Disease – This kind of autoimmune disease causes the thyroid gland to be hyperactive.
  • Type 1 Diabetes – This occurs when the pancreas, responsible for producing insulin, is attacked by the immune system.
  • Lupus or Systemic Lupus Erythematosus – With lupus, the immune system attacks the antibodies it produces, which leads to inflammation, damaged organs and joints, sun sensitivity, and rashes.
  • Rheumatoid Arthritis – In RA, the joints are attacked by the immune system, leading to joint stiffness, redness, soreness, and warmth.
  • Multiple Sclerosis – In MS, the immune system attacks the myelin sheath, which is the protective coating surrounding the nerve cells. This results in affecting the sending and receiving of messages between the body and the brain.

Are Autoimmune Diseases Curable?

Unfortunately, autoimmune diseases are not curable, but they could be managed given the proper treatment plan. Symptoms typically come and go, and could flare up, meaning that they might occur suddenly and require medical attention right away. The specific treatment plan would depend on the particular disease. In most cases, however, the most vital goal is to ease inflammation. Taking medications could also help manage the disease, and depending on the circumstances, could even slow down the disease’s progression.

Also, most treatment plans for managing autoimmune diseases involve lifestyle changes including a healthy diet, ample rest, regular exercise, and stress management techniques. The important thing is to get an accurate diagnosis so that you could address your symptoms and manage the disease properly.

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Woman having a reiki healing treatment

Choosing the Right Reiki Class for You

As today’s fast-paced lifestyle becomes extremely demanding, ‘taking a break’ means more than just saying it. People get tired no matter how strong they think they are. To replenish themselves, they find different ways to relax so they will be at their best once again. This could be in a form of a staycation, a warm and aromatic bath, or a stress reduction technique.

If you would like to bring such relaxation, whether to your loved ones or to a complete stranger (your future customer), then working in the pampering industry might be for you. To help you get started, why not choose a complementary and alternative medicine (CAM) like Reiki.

What is Reiki?

Reiki is one of the most popular choices for healing, especially when it comes to stress reduction, energetic re-balancing, and relaxation. It is an all-natural and physical healing practice wherein experienced individuals direct their healing energy to the recipient’s body.

How Do You Practice Reiki?

If you are interested in becoming a Reiki practitioner, all you need is to find a course that will help you be more sensitive to your surrounding environment and to your own and other people’s energy.

Here, Vagabond Temple is going to discuss the things you should consider when looking for a Reiki Level 1, 2, and 3 class.

The Teacher’s Experience

Reiki is a hands-on and complicated practice, which is why you have to make sure that your teacher is well equipped with the necessary skills and knowledge. Interview them and ask how many years they have been practising and teaching Reiki, what their lineage is, and how they teach and support their students.Look for Ones That Offer the Basics

This tip is extremely important, especially if it is your first time taking a Reiki class. Ask the teacher what the class will offer and what pointers they will discuss. Ask them the following so they would know that you are serious about learning Reiki:

1. Do you have enough in-class practice time?

2. Will you discuss protocols and rules about teaching Reiki to other people and students?

3. Am I going to learn about the history of Reiki and where it all started?

You will most likely need these in the future, especially when your students start asking questions about the practice.

Ask for the Price

Woman at a health spa

This might seem like a no-brainer, but this one is extremely important. ‘You get what you pay for’, as the common saying goes.

If the deal seems too good to be true, then it most probably is. Those teachers that offer Reiki classes for much lower fees might not be able to teach you the correct ways to apply it to other people, which is basically what you should be learning about.

Look for reviews and talk to their previous students (if possible) to make sure that you will be getting the information you need from the class.

Preparing for your Reiki class is vital to the learning process, so do not skimp on it. Good luck and enjoy the experience!

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Woman using her smartphone while brushing teeth

When is the Ideal Time to Brush Your Teeth?

You probably think that you are doing your mouth a favor if you always brush your teeth right after eating. This is mainly because the habit of brushing itself can clean the teeth, remove food debris and leftovers, and keep your breath smelling fresh. There is no doubt about the benefits of tooth brushing, but you also have to do it at the right time to avoid doing more harm than good.

Yes. There is a right time to brush your teeth, and contrary to what most people believe, it is not every after every meal. In fact, you could be doing more harm if you do that. Here are some facts you need to take note of:

Avoid Damage to Your Teeth

Dentists suggest that you can choose to brush your teeth first thing in the morning and wait for at least 30 minutes before eating. You can also start eating first and wait for at least 30 minutes afterward before brushing. This is especially true if you consume something sugary and acidic like citrus fruits, juice, and others.

ORA Dental and other Fort Worth dental care centers noted that brushing too soon or eating right after brushing can weaken your tooth enamel and damage your teeth. That is because the acid in the food you just ate has already eroded the enamel and the layer below it (dentin). If you do not wait for your teeth to recover, you could be brushing each of your tooth in their weakened state.

Why You Need to Wait

Father and son about to brush their teethWhat is the best time to brush, before or after? The answer: Both are fine, brushing your teeth ahead of time is better than doing so directly after eating.

It is also a best to wait at least 30 minutes before reaching for your toothbrush to give your mouth enough time to rebalance its pH level. As you wait, you can drink and rinse your mouth with water to wash away all the sugars and acid in your teeth. It is better, however, to consume nutritious foods that are low in carbs, sugar, and acid.

The Effects on Acid on Your Teeth

You should know that the prolonged exposure (of your teeth) to acid could soften and erode your tooth enamel. Acid is mostly found in citrus fruits, pickled veggies, sodas, and carbonated beverages. Enamel erosion can weaken your teeth, as well as make them sensitive and appear yellowish. Of course, you wouldn’t want that. These few factors alone only makes it important to limit your overall consumption of acidic and sugary foods and beverages.

Brushing does wonders for your teeth, but it is best to always do it at the right time. You should also floss once daily and drink plenty of water throughout the day. You should, furthermore, make sure to replace your toothbrush after three to four months or sooner (if possible) if the bristles are worn out. Most importantly, visit your dentist at least twice a year for regular checkups and dental cleanings.

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Driver suffering from neck pain after accident

3 Effective Ways of Recovering from a Car Accident

People are sometimes involved in inevitable car accidents. These may result in casualties for both the passengers on board and the pedestrians. Some may be just badly injured and in need of medical treatment and proper care. The most important aspect of an accident is how well its surviving victims are managed on their way to recovery. With proper management and treatment, the victims may soon be back on their feet. Below are some ways a car accident victim can recover from the trauma. After a horrific accident on the road, the victims should manage their pain and trauma, undergo physiotherapy, and receive counseling.

1. Pain Management

Following an accident, many victims continue to suffer back and neck pain. The pain usually persists even after they have completely healed their physical wounds. There are many reputable auto accident doctors in Wilmington, Delaware, who can assist in pain management of the car accident victims. It is important to be checked by a doctor if you have just been involved in a car accident. You may seem all right physically, but your mental and spiritual state are a different story. Also, you might have internal injuries caused by the accident, and it is best to know about them. That way, you can be treated promptly and prevent further complications.

Usually, the doctor you settle for will place you in a pain management program aimed at accelerating your rate of recovery. The doctor provides personalized care that is specific to a patient’s situation.

2. Physiotherapy

Male therapist doing neck exercisesThis refers to the use of physical exercises to induce the body’s healing process. It is aimed at restoring a patient’s mobility and overall motor coordination following their involvement in an accident. Sometimes, accident victims remain bedridden for an extended time. By the time of their recovery, it is likely that their minds may have forgotten how to trigger walking. In such situation, physiotherapy comes in handy. Just make sure to find the perfect psychotherapist for your fast recovery.

3. Counseling

Many accident victims suffer psychological trauma following their involvement in an accident. That is especially true if the accident was fatal. The sight of spilled human blood and lifeless bodies is likely to take a toll on a person, even if that person is not a direct victim of the accident. He or she might just be a passerby, but he or she can also suffer psychological trauma. The situation becomes worse if the victim has been in the company of a friend or a family member. The psychological trauma could be much worse in this situation. All accident victims ought to be placed into counseling. The aim is to assist them to cope with the trauma from the accident.

After a terrible accident on the road, the victims need appropriate care to accelerate their healing process. Healing involves both their physical and mental well-being. Through proper care, it may be possible to restore their fitness and well-being. As a car accident victim, you need to seek the help of professionals for a fast recovery. Still, proper care from your friends and family is more effective.

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Guy about to brush his teeth

Healthy Habits: 4 Everyday Must-Do’s for Better Teeth

When it comes to taking care of the teeth, you can never be inconsistent. Skip a brush or miss the dentist, and you’re a step closer to having dental problems. Of course, toothaches and gum diseases won’t show up right away, but when they do (and they will), they will be at their worst state. The truth is oral hygiene is a lifelong commitment, and a habit you must do every single day. More specifically, these are the things you should make time to achieve healthy teeth:

1. Brush your teeth

It’s the oral care habit people have been doing since they were little. Interestingly, it’s also the habit that’s often done wrong. You can’t just brush your teeth — you have to brush properly. Proper brushing routines help get rid of food debris left in the mouth after eating, preventing the onset of tooth decays and gum diseases.

What exactly does proper brushing mean? It starts with placing your toothbrush at a 45-degree angle to the gums. Use back-and-forth, gentle strokes at the outer, inner, and chewing surfaces of the teeth. The entire routine should last for two minutes (or sing the alphabet song to achieve the full two minutes).

2. Use fluoride

A lot of people think that fluoride toothpaste whitens teeth, but the truth is, fluoride strengthens the enamel (the protective layer of the teeth), thus helping prevent tooth decays and other dental problems. If you do want to achieve the perfect pearly whites, though, go for the professional teeth whitening South Bend dentists offer.

Hydrogen peroxide, the active ingredient in gels, is what would make your teeth whiter. To protect your enamel from wearing away (and eventually revealing yellow teeth), go for fluoride treatments. Dentists often apply this chemical as gel, foam, or varnish. They might also prescribe fluoride supplements.

3. Floss the hard-to-reach

Woman looking in the mirror while flossing teeth

A lot of people think that flossing is just an optional routine. If you’re already cleaning your teeth with a brush, you won’t ever need to floss, right? Wrong. While brushing teeth can get rid of food residue, there are still little nooks and crannies in your mouth, especially the spaces between teeth, that couldn’t toothbrush couldn’t brush.

For that, you would then need to floss. When flossing, be gentle on your strokes to avoid cutting or damaging the gums with the swift movement. It’s best to do this routine just before brushing your teeth, especially if you’ve eaten food that has high acidic content, where it’s recommended to wait for at least half an hour before toothbrushing.

4. Eat healthy

A healthy diet results in healthy teeth. If you have the habit of munching on sweets in between meals or during your leisure time, you may have an increased risk to cavities. Sugar can alter the mouth environment, in such a way that it would be more favorable to the build-up of plaque. Try to limit intake of sweets or when you do consume such, rinse your mouth with water right away to get rid of the acids.

Again, oral hygiene is a lifelong, everyday commitment. Stick to these habits for better, healthier teeth.

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yoga

Is There Such a Thing as a Yogi Diet?

The main goal of yoga is spiritual development. It helps you develop self-awareness and self-regulation. As you master it, you become more conscious of what’s going on in your body and surroundings. As a result, you’re calmer, happier, and more at peace.

Apart from your spiritual well-being, you achieve optimum physical health, too. The poses increase your flexibility, balance, and coordination. It strengthens the bones and tones the muscles. Yoga also improves sleep quality and relieves pain. Spend some time on the mat regularly, and you’ll get a body that looks good and functions well.

My years of yoga has taught me, moreover, that the principles of yoga should be carried beyond the yoga studio. And one of the most crucial aspects is to keep your diet in check.

The Diet of a Yogi

Eating well, in my opinion, should be part of your lifestyle, if you really want to achieve the goals of yoga. Imagine if you spend hours on the mat practicing various poses but feed yourself with loads of sugar and unhealthy oils. It would just nullify the good that yoga does to your body. And it also won’t give you the nutrients to sustain the mind and body.

yogi man

But is there an official diet for yoga?

Yoga is an ancient practice with a lot of literature about it. But classic yoga texts, such as the Yoga Sutra and the Bhagavad Gita, did not mention specific foods. And that’s a good thing, I think. Not everyone has access to the Indian ingredients that they would have listed. And people have different needs, depending on their lifestyles, body builds, the seasons, and more.

There are, however, general rules to live by if you want to adhere to the principles of yoga:

  • Be mindful of the ingredients of your food. I recommend fresh, organic fare.
  • Steer clear of processed foods.
  • Do not stuff yourself with food. Stop eating when you feel satisfied.
  • Drink plenty of liquids. It is recommended that men take 3.7 liters of fluids, while women take 2.7 liters. The need increases as your daily activities become more strenuous, so adjust accordingly.

Should You Go Vegan?

One of the most polarizing aspects of the yoga diet is the ahimsa, the principle of non-harming. It advocates against violence towards the self and others, while keeping in harmony with one’s personality.

Different people have varying interpretations of this principle, just like how they have different versions of poses. Some yoga instructors I know prescribe veganism as a way of embracing ahimsa. They believe that to adhere to the ahimsa, one must not do harm to anyone, animals included.

Others, meanwhile, adopt an omnivorous diet, which consists of a healthy balance of meat, grains, vegetables, and fruits, among others. After all, it is what works physiologically for them. They use the energy they get from humanely produced meat and fish to heal themselves, teach, and help people.

So, if you ask me, going vegan is entirely up to you. I can prescribe no right or wrong way — it all depends on your personal ethics and what feels right to you. Consider your physiological conditions, as well. Some people are allergic to grains, which makes it extremely difficult for them to go vegan.

If you can, weigh in on what you believe in. And think of the pros and cons of veganism, too. But, ultimately, do what’s best for your body.

salad
vegetables

Planning a Yogi Diet

In yogic philosophy, all things are composed of three qualities: Raja, Tama, and Sattva.

  • Raja refers to the quality of being hot, fast, passionate, and action-packed. These are foods that are spicy, salty, and bitter. These have a stimulating effect, like caffeinated drinks, chocolate, and spices. These should be taken in moderation.
  • Tama is the characteristic of being slow, bland, and lethargic. These have a sedative effect on the mind and body. Tamasic foods include meat, alcohol, tobacco, and fermented foods. Like Rajasic foods, these should be taken in moderation.
  • Sattva refers to the attributes of purity and harmony. Sattvic foods should compose most of your diet, as these nourish and detoxify the body and help you maintain a peaceful state. These include vegetables, fruits, milk, nuts, seeds, and teas. If you decide to go vegan, you may opt for coconut or almond milk.

The Right Time to Eat

Your body works best when it works in cycles. When you eat during regular hours, the body anticipates the intake of calories and utilizes nutrients better.

I recommend not eating for two hours before exercise or sleep. This way, the body won’t redirect the energy supposedly for digestion to exercise. Similarly, digestion won’t take energy away from tissue repair, hormone production, and fighting infection during sleep.

Sticking to Your Meals

Admittedly, it’s pretty hard to stick to a yoga diet. My students often tell me they’re tempted to abandon it altogether, in fact. But think about the benefits the diet would give you, I often tell them. Sticking to your diet helps you get the most out of yoga. You feel cleaner, healthier, and more energetic.

So, here are some tips:

  • Remind yourself of your motivations – Make a list of everything that motivates you. You want to adhere to yogic principles and get the most out of yoga. You want to have a healthier weight, toned muscles, stronger immune system, etc. Pull this list out whenever you feel discouraged.
  • Don’t starve or stuff yourself– Take everything in moderation. It’s better to take several small portions than stuff yourself once then starve yourself for hours.
  • Prepare a set of meals–Make sure they’re specific, so there’s no room for guesswork. For example, breakfast involves whole-grain bread, eggs, fresh fruits, and milk. For lunch, go for a green salad with tofu or chicken, avocado, and a simple dressing. For dinner, veggie tacos. Nuts, seeds, and fruits are great snacks.
  • Have someone accountable – I recommend getting a diet buddy because it’s easier to stick to a plan when there’s two of you. If you can’t find one, get someone you can report to whenever you miss your diet. He or she will keep you in check.

There’s no “official” yoga diet—you alone could tell what works for your body. To get the most out of this ancient practice, you have to be mindful of what you eat. A diet fitted to your needs sets you on the path to better physical, mental, and spiritual health.

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