Wellness Posts

8 Anti-Aging Foods You Should Be Eating

support@wellness.com — Tue, 01 Dec 2015 08:00:00 Z

Wellness.com - 8 Anti-Aging Foods You Should Be Eating by Janet Valenty

Even though science has yet to discover the proverbial fountain of youth, there are many foods that contain anti-aging properties that can help increase one's lifespan and avert illnesses such as osteoporosis, heart disease and diabetes. By eating the right foods, you can put the brakes on the aging process, feel healthier and live an active lifestyle to stay in shape. Here's a list of eight tasty foods packed with anti-aging properties that are a must have in your diet: - #1: Lots of Berries - Berries may be small but are big on antioxidants. Blueberries, raspberries, boysenberries and strawberries are some of the best sources for antioxidants. They contain powerful vitamin C, anthocyanin and quercetin. These colorful little fruits fight the oxidative stress caused by free radicals. Eating a diet rich with berries can protect against certain diseases and improve health.

6 Holiday Weight Loss Tips

support@wellness.com — Sat, 28 Nov 2015 22:00:00 Z

Wellness.com - 6 Holiday Weight Loss Tips by Joel Fuhrman, M.D.

People talk about the ‘Freshman 15’ – which is the weight gain associated with starting college - but what about the ‘Holiday 10?’ I am talking about the potential pounds you can gain from overindulging during holiday celebrations. From the stuffing and pies at Thanksgiving, to the Christmas cookies and New Year’s Eve buffets and cocktails, the holidays are full of potential land mines designed to sabotage a healthy diet and make you gain weight, all in the name of good fun. The upcoming holidays are a happy season, so don’t spoil the joy you feel by letting the season’s celebrations and festive gatherings ruin your commitment to a healthy diet. A little forethought and some planning will enable you to successfully navigate any temptations you’ll encounter at the next buffet table. First and foremost, don’t starve yourself during the day, figuring that doing so will allow you to eat more that evening. Eat a healthy meal before you go out and you will be less likely to be tempted to fill up on unhealthful foods at the event. The ‘just one bite’ rule is too quickly discarded when you’re hungry. If you are going to a gathering with food, offer to bring a healthful dish. Then you will know that there is at least one option available for you to eat. If you are celebrating at a restaurant, check the menu ahead of time for healthy alternatives or call ahead and ask the restaurant staff for help. Many restaurants are pleased to accommodate customers with a double order of salad, steamed vegetables without butter, oil or salt, or a water-sautéed vegetable stir-fry. Remember to eat only when hungry. It is a simple rule that is applicable all the time, but it is often broken when you are away from home and in social situations. It is especially important not to overeat, during the holidays if not eating as perfectly as you usually do. If you are hosting, make your gathering more about the fun and less about the food. Make an effort to organize a more memorable event by being creative with fun games and activities that bring people together. Create a jar of conversation starters on pieces of paper and have everyone draw one to answer questions like, “As a child, what did you want to be when you grew up?” or “If you could live anywhere in the world, where would you live?” Have everyone share their most amazing or unbelievable experience, relate a funny story or bring a joke to tell. If you will be travelling this holiday season, take along healthy foods such as raw vegetables, fruit, nuts and seeds so you don’t have to stress about finding nutritious foods en route to your destination. If you go by car you can pack a cooler and take along bowls, silverware, a can opener and other items to facilitate eating away from home. Then you can buy fresh or frozen vegetables, canned no-salt beans and fruit at a local grocery store in order to create your own healthy meals on the road. If you plan ahead, there is no need to go off a healthy diet during the holiday season. By strategizing ahead of time, you won’t feel deprived, you will just feel healthy. And, don’t forget to please your friends and love ones with a fantastic -Nutritarian- dish or desert to demonstrate the goodness of healthy eating. One last tip: Make sure others know about the plan you have for your own health. Most likely they will want to support your efforts. And don’t pass judgment on family and friends when they choose to eat differently. Instead, by being a shining example, you can inspire others to realize the enjoyment of eating healthfully and feeling great. To help you in this cause, here is a delicious and healthy dessert recipe to celebrate your next occasion.

Don’t be SAD or Depressed This Holiday Season

support@wellness.com — Wed, 25 Nov 2015 08:00:00 Z

Wellness.com - Don’t be SAD or Depressed This Holiday Season by Clark Bartram

It's that time of year. Halloween has just passed, the once abundant supply of Snickers bars, lollipops and Tootsie Rolls now nothing more than empty wrappers and the eclectic mixture of smells in a pillowcase. Now we have Thanksgiving, Christmas and a season's worth of birthdays to contend with as we try to navigate our way to a healthier body. However, lurking under all of these obvious triggers is a silent assassin looking to take us out without us ever without our knowing it and it's called SAD. SAD is an acronym meaning “Seasonal Affective Disorder" or “Seasonal Anxiety Disorder." No matter what you call it there is a good chance that it is affecting you, in a negative way, and unsuspected. SAD can potentially affect each and every one of us, but studies have shown that it is more likely to affect women and is more devastating to women than men. Regardless of your gender, SAD can sabotage your efforts to live a healthy lifestyle throughout the holiday season and winter time in general. Without getting too scientific on you I'll break it down as simply as I can in an effort to 1) make you aware of its signs, and 2) give you some simple methods and techniques you can use to overcome this sneaky disorder that wreaks havoc on so many during what for many is the most joyful time of the year. According to The Mayo Clinic, some of the tell-tail signs of SAD are: - • Irritability - • Tiredness or low energy - • Problems getting along with other people - • Hypersensitivity to rejection - • Heavy, "leaden" feeling in the arms or legs - • Oversleeping - • Appetite changes, especially a craving for foods high in carbohydrates - • Weight gain - I like to consider myself a pretty positive and motivated guy, but the other day when it was 5:17 P.M. and I was already in my Family Guy PJ's, had a peanut butter and jelly sandwich devoured and ready to call it a night I realized that I too was being affected by this disorder and I needed to do something quickly and deliberately before I fell into a deeper depression and a downward spiral that could last until the daylight savings time switch in March. That is when I began to research this often overlooked aspect of mental fitness and realized very quickly that it needs to be addressed and brought to the attention of anyone trying to make advancements, whether emotional, physical, spiritual or otherwise. Before I get into the remedy for this situation I feel it's important for you to understand, even on a very surface level, why this happens in many cases. Our body works on a 24-hour clock referred to as a “Circadian Rhythm" and when daylight savings time ends and the clocks go backward it throws this whole operating system off. Unless we “reboot" the system we will be fragmented, running slowly and not at our optimal performance standards. For example, my dog eats at 4 P.M. every day, and if she doesn't get fed, she begins to whine. Well, after we revert to daylight standard time, she starts whining at 3 P.M. not realizing that the time had changed and it wasn't feeding time on my calendar. Given the fact that dogs don't wear watches or carry smartphones, all she can go by is her “natural clock," the 24-hour Circadian Rhythm. We're no different; we have our internal natural clock that needs to be adjusted this time of the year, otherwise we suffer the consequences, With that said here are some simple things you can do so you don't end up on the couch, in your pajamas, searching true fridge for the nearest and easiest “comfort food." - Get some sun - Superman knew what he was doing when he sought the powerful rays of the sun in order to charge himself back up when he was feeling less powerful than he was used to. The sun will help with the natural hormones like serotonin and melatonin that typically slow down when you spend more time in the dark. In addition to the sun you can find lights designed for this all over the net. Manage your stress levels - An easy way to do this is breathe. Do yourself a favor and take 5-10 deep breaths through your nose with your eyes closed. Do this anytime you feel stressed, mad or just consistently throughout the day. Get moving - Exercise is simply movement. Do something. Dance, walk, jump up and down…just get moving - Be social - When you want to curl up and sleep, get out and socialize. Do the opposite of what you want to and keep your brain active and sharp. Supplement - You need some good essential fatty acids, adaptogenic herbs and vitamins and minerals. Nothing fancy, just the basics. Seek Professional Help - If it's really bad, go talk with a professional. Listen, you are not crazy if you see a counselor, you are actually very smart. Getting those stored up feelings are vital to mental health and we should all be able to vent, without gossiping, to a qualified professional in an effort to stay sane. So, do yourself a favor this winter, find your comfort in things other than food, avoid being SAD by staring it down and dealing with it head on. You owe it to yourself to be HAPPY: - H-ealthy - A-ctive - P-roactive - P-ositive - Y-our best

Selfishness is OK

support@wellness.com — Mon, 23 Nov 2015 22:00:00 Z

Wellness.com - Selfishness is OK by Roni Weisberg-Ross

Selfishness has a negative connotation in our culture; but it’s not selfishness, it’s a lack of empathy that hurts others. While I am no Ayn Rand acolyte, I do agree with her argument in “The Virtue of Selfishness.” Taking care of oneself is not only reasonable; it is necessary – necessary for survival. But our culture has placed a judgment on taking care of oneself – as if taking care of yourself, precludes caring or doing anything for others. Why would that be the case? That type of assumption usually falls into the category of faulty, black and white thinking. The rejoinder to this is that the actual dictionary definition of selfishness is “taking care of oneself to the exclusion of others”. But that again, is disingenuous and leads to dualistic reasoning. Why are these two actions Rand refers to them as a “package deal” - joined together as if one leads to the other or one is the consequence of the other? It is probably more accurate to say that one cannot take care of others unless they take care of themselves first. Furthermore, the definition arises from historical religious beliefs that a moral life is a life led in sacrifice to others and to God – Altruism vs. Egoism. I see these two “isms” as separate, subjective concepts that we do not have to choose between. Why do I feel that this distinction is so important? Because I am constantly reminded how “selfishness” is used by abusers to further victimize their victims – especially Narcissistic abusers. If the traditional definition of selfishness were to be relevant for anyone, it would be Narcissists. Narcissists not only focus on themselves to the exclusion of all others, but more importantly, they can’t feel for others. They lack empathy. And it’s a lack of empathy that allows people to hurt others – not selfishness. Yet the Narcissist complains that others are selfish because they don’t focus on and treat him/her properly. The Narcissist needs to constantly be fed emotionally. His/her sense of self is so bloviated and at the same time so fragile, that unending tending to their egos is almost the equivalent of oxygen. For Narcissists, their children, wives, husbands, even friends are simply an extension of themselves. And children in particular, because they have no power of their own, pay a terrible price if they fail to reflect what the Narcissist needs. Working as extensively with adult survivors of childhood abuse as I do, I understand that these people have been brainwashed into believing that they are bad when they try and take care of themselves. To be the recipient of long term abuse, the abuser must convince their subjects that up is down and black is white. Standing up for ones self, recognizing that what is happening is wrong, telling others is to be prevented at all cost. So these young people are brainwashed – and in a perverse way, the brainwashing helps them keep their sanity – for the time being. Because if a child were to actually understand the danger they were in and the craziness of the world and the people around them, their little hearts would burst. Children need a safe environment to flourish. If they don’t automatically have that they have to mentally create an environment that at least doesn’t emotionally kill them. The mind protects itself, best as it can. Do I think that all abusers are Narcissists? No. But I do think that Narcissistic traits are very often present – primarily low self-esteem and a lack of empathy towards others. If an abuser had the ability to really put themselves in another’s shoes, especially their own child’s, they couldn’t possibly continue to behave the way that they do while never holding themselves accountable for their actions. Taking responsibility is what the abuser cannot do; falsely taking responsibility is what keeps the victim down. Psychotherapy is about taking responsibility for your own part in every situation and a readiness to change yourself. The work I do with abuse survivors is to help them understand their -lack of responsibility- in what happened to them. Because it is their own shame, no longer the abuser, that is holding them captive as adults. And it is selfishness that will help them navigate a more fulfilling future.

A Look at Thanksgiving Traditions

support@wellness.com — Sun, 22 Nov 2015 22:00:00 Z

Wellness.com - A Look at Thanksgiving Traditions by scottqmarcus

The most common Thanksgiving holiday traditions are: - Giving Thanks
- Thanksgiving Day Parade
- Football
- Breaking the wishbone
- Turkey and Trimmings

I am unclear how the genealogy section of About.com determined this; yet intuitively it appears correct. Ever curious (and always looking for content for my column), I wondered how these came to be; so I did some research. I share.

According to historians, the Pilgrims never observed an annual Thanksgiving banquet in autumn. In the year 1621, they did celebrate a feast following their first harvest, but this ceremony was never repeated. (Oddly, most devoutly religious pilgrims of that time did observe a day of thanksgiving, but they did so by fasting.) George Washington was the first president to declare the holiday, in 1789.

In the mid-1800s, many states - but not all - observed a Thanksgiving holiday. During the Civil War, President Lincoln, looking for ways to unite the nation, discussed the subject with poet and editor Sarah J. Hale, who had been lobbying for Thanksgiving to become a national holiday. In 1863 he gave his Thanksgiving Proclamation and declared the last Thursday in November a day of thanksgiving.

Seeking to lengthen the Christmas shopping season, Franklin D. Roosevelt, in 1939, 1940, and 1941, changed Thanksgiving to the third Thursday in November. Finally, amid controversy, Congress passed a joint resolution in 1941 and since that time, Thanksgiving remains on the fourth Thursday of November. Of course, giving thanks remains the bedrock of the celebration and our country is not alone in that tradition. Other countries with an official Thanksgiving holiday include Argentina, Brazil, Canada, Japan, Korea, Liberia, and Switzerland. As for football, the first intercollegiate football championship was held on Thanksgiving Day in 1876. Parades started almost a half-century later when, in 1920, Gimbel's Department Store in Philadelphia organized the first one. Many erroneously credit the first parade to Macy's, which actually began in 1924, and of course, continues to this day.

I did not realize that the wishbone had such a long history. Getting the larger section of the wishbone and making a wish upon it dates back to the Etruscans (who lived in northwestern Italy in the first millennium BC). The Romans brought the tradition with them when they conquered England and the English colonists carried the tradition on to America. For those of us who appreciate the derivation of phrases, the term "lucky break," comes from getting the larger piece.

With regards to the choice of turkey for the main course of the meal, blame or credit that to the evolution of our language. In the 1600s, "turkey" was the generic name to describe all fowl. Actually, many historical accounts of that first feast include references to venison, boiled pumpkin, berries, and, maybe even shellfish. I must note that nowhere is "stuffing oneself until sick" listed as a tradition. Although food is definitely a means by which we celebrate good fortune, I must note that nowhere is "stuffing oneself until sick" listed as a tradition. Quite the contrary, I would go so far as to say that uncomfortable, pained, hyper-expanded feeling that follows so many Thanksgiving celebrations actually detracts from the appreciative sense of gratitude one would hope to experience. Maybe, that's one tradition we can drop this year.

Therefore, amid friends and family, let us resolve this year to find more reasons to give thanks, more occasions to help those less fortunate than us, and more ways to take better care of ourselves, starting with a wonderful Thanksgiving.

For the Love of Pets - 5 Great Reasons to Have One

support@wellness.com — Sun, 22 Nov 2015 22:00:00 Z

Wellness.com - For the Love of Pets - 5 Great Reasons to Have One by Brigitte Cutshall

Animals have a way of bringing joy into our lives and making us smile, no matter your age. About half the households in the U.S. are pet owners because of this. The holiday season is the most popular time that pets are brought home as gifts. People are well-intentioned when they do this and need to remember it’s a big commitment and responsibility. Training, particularly for dogs, is important to bring out the best in them. They interpret our behavior, understand our energy and will respond to that energy.

My brother, sister and I were exposed to many different animals growing up because our dad was a very curious science teacher. The notorious “pets” were a rabbit, a bird, the iguana, a black snake and baby alligator. I was not a fan of the amphibians. The black snake escaped from its cage and slipped into a floor AC vent, never to be seen again. I have no idea why or where my dad even got the baby alligator…but my mom made him get rid of it immediately.

At my home there are two large dogs and two adopted cats right now; having these pets is a blessing most days, and we’re lucky not having to worry about costs and the time commitment. There are many proven health benefits for people, including physical, mental and emotional improvements with pets around. The benefits outweigh any negatives in my opinion.

My fellow animal lovers will agree with these five great reasons to open your home to a furry friend (or any type of pet), and why doing so can be what the doctor ordered.

1. A pet can be your personal trainer.- Dogs need to be exercised on a daily basis. A fenced yard really is not enough. Doing activities with them is a treat and movement is healthy for both of you. You can take them walking, hiking, jogging, swimming, and even along for a bike ride. Cats need movement too and that can be through interactive play if they are kept indoors.

2. A pet is good for your heart.- Petting an animal has a calming effect and decreases your cortisol level (stress hormone). They fill your heart with love and help reduce risks such as a heart attack. According to the CDC -– pets can help reduce your blood pressure, cholesterol and triglyceride levels.

3. Pets give you a sense of purpose.- You establish an emotional bond with them like a family member. Taking care of them does require responsibility and that can give you a sense of value and importance. It also adds a positive focus to your life. An added bonus – allowing your children to help take care of the pets is great way to teach them about empathy along with responsibility.

4. Pets provide companionship.- They offer unconditional love, and this can help reduce loneliness and boost your overall mood. Animal-assisted therapy is very popular with nursing homes and hospitals too. When I was young, I brought my dog to a nursing home near our neighborhood so the residents could pet her. It made them all smile and had a big impact. She wasn’t “certified” officially, but the staff allowed us in anyway.

5. Pets are a great way to bond with others.- Pets are social facilitators. They provide common ground to interact with others and help develop friendships. There’s the empathy factor in play again. And you can’t neglect a smiling stranger when they ask about your pet. One of my dogs is a Great Pyrenees and she’s a rock star when we take her out in public. People come up to us and ask questions, pet her, hug her and even take pictures with her.
Remember that animals don’t care about what you have or what you look like. They accept you for who you are. What’s not to love about that?

7 Ways to Revitalize Your Marriage

support@wellness.com — Sun, 22 Nov 2015 22:00:00 Z

Wellness.com - 7 Ways to Revitalize Your Marriage by Gracie X

A long-term relationship or marriage is a blessing—but what do you do when the doldrums set in? How can you see your spouse with fresh eyes? Appreciating everything you have together and awakening what may have gone dormant? - Celebrate What's Working:- Research has shown that couples who focus on the negatives in their relationship—feel more negative! What a surprise. A study by Robinson and Price (1980) concluded that unhappy couples notice the occurrence of pleasurable events in their relationships 50% less than happy couples. Reminisce about the good times you’ve spent together recently and what you appreciate about your marriage. Reattach as Friends: -Spend quality time together—getting current on the emotional level even if it’s nothing earth shattering. Revealing your inner most thoughts and being listened to—inevitably re-engages two people. Noticing the ordinary moments in your relationship. Share something you’re reading, listen attentively, be mutually available to each in the here and now. They don’t call it “The Present” for nothing. Speak Your Truth:- If you don’t tell the truth, the other person has no way of knowing who you are, what you are thinking or feeling and how their actions impact you. Although it can be scary to “tell it like it is,” honesty can bring vitality to your relationship. Unexpressed anger numbs passion. If the truth is difficult - start speaking about why you’ve shut down. Brush up on good communication skills, express yourself with kindness, using “I” statements and words that take ownership for your part in co-creating any dynamic that isn’t working. Hiding yourself and avoiding conflict sucks energy out of your connection. It may be painful to speak some hard truths but living a lie causes more debilitating long-term pain. Don’t Wait To Feel “Turned On” To Make Love:- Having sex increases the hormone Oxytocin—which makes us feel closer, more bonded and empathetic to our partners. So don’t wait to feel erotic - make love now to create the attraction. Sometimes sex in long term marriages gets fraught with power struggles and expectations. Make an agreement to set aside some time to be sensual. Lock the door, turn off the cell phones and have fun together. Lower your expectations for each sexual experience. Let go of orgasm or penetration - anything that is “goal” oriented. Being in bed for a few hours making out, touching and talking - can be thrilling. Remember when you were dating or courting each other and you practically peeled a layer of your own skin in preparation for that special date? Pretend you’re dating again. Adorn yourself, wear clothes that show off your assets, buy perfumes or colognes that make you smell and feel attractive. Be the source of what you are seeking from your partner. Have an Adventure Together: -Get out of your mundane world. Do or learn something new together that will captivate and challenge you. Skydiving is an understandable cliché—but what about a cooking class? Or Paddle boarding? Being bonded as two beginners, depending on each to make it through your adventure, will bring freshness into your connection. Take Some Time Apart:- How can I miss you if you never go away? This can be hard to make happen if you have busy lives together—but missing each other is a strong aphrodisiac. It’s important to not only have some space, but possibly to spend a night apart every once in a while. Absence makes the heart grow fonder. It’s like hitting a refresh button. Have Mutual Goals:- Re-ignite your vision for your relationship. Research shows that couples who share dreams and goals have longer-lasting, more satisfying relationships. Have a heart to heart talk about what’s most important for both of you. Discuss where you want to be in the upcoming years. Then take steps to carry out your plans together.

Want to Lose 10 Pounds? Start Here!

support@wellness.com — Fri, 20 Nov 2015 22:00:00 Z

Wellness.com - Want to Lose 10 Pounds? Start Here! by Michelle Pellizzon

The busy holiday season is about to hit, and that means heading home to see family and friends, ugly Christmas sweaters, and endless supplies of not-so-healthy foods will be shoved in front of us. And whether you pulled out your winter clothes only to realize that last year's cords are a just -little- tight, or you want to preemptively avoid that inevitable winter weight gain, you might have some extra fluffiness hanging around your midsection that you're itching to get rid of. Illustration Credit: Karley Koenig, -Thrive Market - Don't worry, we hear you. And we've got you covered. Here are our six best tips for losing weight, fast. Whether you try one or all, these tricks will help you feel cleaner, healthier, and lighter this holiday season. Don't overdo the cardio - Whether you love it or hate it (and if you hate it, -check this out-), cardio exercise is necessary to maintain a healthy body. But that doesn't necessarily mean that it will help you lose weight. Our bodies are smart and adaptable, so if you do the same workout every day, eventually you'll plateau. A- daily three mile run at a slow and steady pace- will actually burn muscle (not fat), decrease human growth hormone, and increase cortisol (the stress hormone that's responsible for that annoying belly fat). Plus, it's pretty boring to do the same thing every day. Work out smarter, not harder. Try integrating high intensity interval training into your cardio workouts instead; HIIT workouts consist of a bout of hard work for a short interval, and then a short rest interval. This variety will -increase the body's fat burning capabilities - and- keep things a little more interesting. Start sleeping more - Yes, to lose weight you should be a little lazier and sleep -more. Should be no problem—right? Actually, for some reason, it can be really hard to switch off Netflix an hour earlier every night to get some much needed z's. The issue? When you're not getting enough down time, the body's circadian rhythms, which in turn affect hormonal balance, -get really thrown off. This causes the hormone leptin, which indicates to the brain when the stomach is full,- to decrease by 15 percent-—meaning you're going to eat about 15 percent more food when you're sleep deprived. Add in the fact that ghrelin, the hormone that signals to your brain that you're hungry and regulates appetite, -increases by 15 percent-, and any sort of diet goes out the window! - Fall asleep a little easier at night with the help of a melatonin supplement—-melatonin is naturally produced by the body-, but lack of sleep and exposure to too much light (ahem, like looking at your iPhone all day long) can deplete it in your system. Taking a supplement before bed will help you fall asleep more quickly, but won't leave you feeling drowsy. Break up with sugar—in every form - Excess sugar intake is the biggest cause of fat gain. Transformed by the liver into fat, you don't need to be guzzling granulated sugar by the spoonful to OD on the stuff—unfortunately, it's lurking in much of the food we eat and we don't even realize it. And it could be affecting your waistline in a big way. Sugar is more than just the stuff you bake with—-even alternative sweeteners- that we think are healthier actually have the same effect on blood sugar and the white stuff does. Cutting all sugar from your diet can be tough—the stuff is pretty addicting and has the -same effect on our brains as cocaine-—but it will make a huge difference in losing weight. Eat MORE fat - Yep, really. The 1980's brainwashed us into believing that eating low-fat was the easiest way to lose weight; but in reality, slapping a "fat-free" label on foods usually meant they contained more sugar, more sodium, more artificial flavors, but no fewer calories. It's become clear in recent years that not only is -saturated fat -not- a threat to heart health-, but eating healthy fats keeps bodies more satiated and energized. Want an easy way to kick start your metabolism in the morning and start burning fat from the moment you wake up? Try our easy -fat-burning smoothie-! - Get your gut health in check - The gut is often touted as the second brain. And just like when our brains aren't performing optimally, our body suffers, when gut health isn't in tip-top shape, it can take a serious toll on overall health and metabolism. Because the gut—what medical professionals call the stomach and small intestines—is responsible for breaking down food and absorbing nutrients, it's possible that weight gain can happen if the body can't absorb the nutrients it needs from food. Try supplementing your diet with a daily probiotic. Often people who start using probiotics notice that -digestion- improves, and a happy side effect is weight loss. Not into swallowing pills? Increase your daily dose of fermented foods, which contain bacteria that's beneficial to gut health too. Start standing - Think about just how much you sit all day long—some days pretty much consist of walking from one chair to the next. Not only does that equal more back and neck pain, but it also brings the body's metabolic rate to a slow roll. Standing up for just three extra hours a day could help you -lose eight pounds a year-, while increasing the ability to focus, reducing the risk of diabetes, and even -reducing the risk of cancer. And if even the- White House is doing it-, shouldn't you? - Make 75 percent of your plate green - Next time you cook dinner, make sure half of your plate is piled high with green veggies. Why? These vegetables offer the body tons of nutrients in the form of antioxidants, fiber, and complex carbohydrates—and they're low in calories, so they'll fill you up. An added bonus? A lot of us never plate our meals, instead opting to eat out of a few containers—a scoop of peanut butter here, a couple crackers there, and handful of cheese cubes a few minutes later—and without a visual representation of what we've eaten, we tend to underestimate our fullness -and -calories ingested. Plating your food can help with portion control and will automatically make you more conscious of what you eat. You Might Also Like: - 5 'Healthy' Habits That Are Sabotaging Your Weight Loss - 6 'Healthy' Foods You Should Avoid at All Costs

Here’s Why You Feel Constantly Hungry

support@wellness.com — Fri, 20 Nov 2015 08:00:00 Z

Wellness.com - Here’s Why You Feel Constantly Hungry by Joel Fuhrman, M.D.

We live in a society of food excess, where people have been trained to overeat since childhood. In our society, most people overeat routinely. This is fairly obvious since more than two-thirds of adults in this country are overweight or obese...many people cannot even tell when they are truly hungry. Overeating is so deeply ingrained that many people cannot even tell when they are truly hungry. For most people, hunger means stomach rumbling, headaches, light-headedness, irritability, fatigue, and an inability to focus. Too often we want to quell these uncomfortable signals so we eat again to stop our distress. And, since eating removes those symptoms, they have to be hunger pangs, correct? Wrong. Those symptoms are not hunger. They are detoxification symptoms that easily resolve in a few weeks on a high-nutrient diet. The standard American diet is loaded with processed foods, oils, sweeteners, and animal products. Regular consumption of these foods leads to inflammation, oxidative stress, and the accumulation of toxic metabolites. The symptoms that most people assume are hunger pangs are actually symptoms of withdrawal produced by the body’s attempts to detoxify the waste produced by harmful, low-nutrient foods. I call this ‘toxic hunger.’ - When trying to lose weight by transitioning to a high-nutrient diet, some people mistakenly interpret the uncomfortable detoxification symptoms of toxic hunger by assuming the diet is not right for them or they need to eat heavier foods or more animal products, or they just need to eat more frequently. In reality, what they need is to allow their body time to rid itself of the accumulated waste produced by their previously unhealthy diet. Understanding that these uncomfortable symptoms of toxic hunger lessen considerably in just 3 days and eventually leave completely is important and helpful. Misinterpreting these signals leads to food addiction and overeating. True hunger is felt in the throat, neck, and mouth, not in the stomach or head. With true hunger there is increased salivation and a gnawing throat sensation. It is not uncomfortable to feel real hunger; it makes food taste better when you eat, and it makes eating much more pleasurable. True hunger requires no special food to satisfy it. It is relieved by eating almost anything. You can’t crave some particular food and call it hunger; cravings are the consequence inadequate nutrition - The good news here is healthful food supplies the micronutrients to remove metabolic wastes and prevent toxic build-up and symptoms of withdrawal. No headaches. No irritability. When the body consumes adequate amounts of vegetables, greens, fruits, beans, nuts and seeds, the result is diminished sensations signaling you to eat. It then becomes preferable to eat only when you are truly hungry, which means you can easily obtain your ideal weight. The timing of meals is important. That’s because when the body is not digesting food it can enhance repair and release more fat from storage. This is why grazing or snacking throughout the day is detrimental to weight loss. It is also why most people never experience true hunger. Instead they eat too much and too frequently and the results is excess weight and chronic disease. The secret to superior health and your ideal weight is to eat more and more nutrient-rich plant foods. When you dietary quality goes up, your desire to overeat will go down. A - is designed so people can achieve and maintain their ideal weight forever enhance longevity and prevent cardiovascular disease and cancer

The Interplay Between Psychotropic Medication & In-Patient Rehabilitation

support@wellness.com — Fri, 20 Nov 2015 08:00:00 Z

Wellness.com - The Interplay Between Psychotropic Medication & In-Patient Rehabilitation by Judah Gutwein, L.N.H.A.

Generally, in-patient rehab in a skilled nursing facility revolves around the 3 disciplines of therapy which is vital not only in the healing process, but also necessary, in order to establish a viable payor source under Medicare guidelines and regulations. Pharmacology plays an important role in the clinical protocol for every patient, since there will often be a correlation between the drugs a patient is receiving and the patients ability to progress in therapy. For this reason, nursing and rehab facilities expend a great deal of time and effort into medicine reconciliation in order to ensure that the drugs help and not hamper a successful therapy regimen. One of the most difficult challenges of a rehab facility is in the proper treatment of a rehab patient who must concurrently be on psychotropic medications. Antidepressants and Psychotropic Medications - Psychotropic drugs are prescribed to treat a variety of mental health issues by changing or balancing the amount of chemicals in the brain called neurotransmitters. In many instances, patients with mental health issues will show improvement when neurotransmitters like dopamine, serotonin and norepinephrine are increased or decreased. In general, the use of antidepressant drugs increases significantly in treating nursing home residents. The use of selective serotonin reuptake inhibitors (SSRIs) largely replaced tricyclic medications, due to a pre-conceived notion or perception by clinicians of their greater safety. Side Effects - Much has been said and written regarding the negative side effects of these drugs on the patient, including the issue of over-sedation. In fact, CMS (Centers for Medicare and Medicaid) has issued strict guidelines regarding the importance of clinical review and monitoring of psychotropic medications in older adults. Among their requirements, is the gradual tapering of psychotropic drugs unless it is deemed to be clinically contraindicated and harmful to the global wellbeing of the individual. Nurses are instructed to carefully monitor the length of time a patient has received a medication and dosage reduction or reasons for continuing the medication must be justified and meticulously documented. Potentially adverse Impact of Psychotropic Medication on In-patient therapy - However, much less is understood or discussed regarding the interplay of antipsychotic meds and its effect on in-patient rehabilitation. It is an established fact that in certain instances psychotropic drugs also tend to have an adverse effect on the ability of the patient to successfully participate in therapy, especially when given in large doses which sometimes causes lethargy and weakness. Think about it this way, if your loved one is overmedicated or over-sedated, what are the chances that they will be ready to really get into their therapy? Slim indeed. Solution - What this all amounts to, is the need to create an awareness about what you (and the rehab facility) are looking to accomplish with the in-patient stay of your loved one. To be clear, if a patient requires anti-psychotic meds, they should not be deprived of it (in fact, it could be dangerous to completely eliminate these drugs while the patient is receiving therapy). However, our extensive research at Regency Nursing and Rehabilitation Centers of NJ, has led us to conclude that in most cases a targeted and patient-centered therapy program, with a mindful approach to properly integrate and balance the anti-psychotic meds, will help ensure that the patient does well in therapy without sacrificing their emotional and psychological wellbeing.

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