SETTING YOUR DAY UP FOR SUCCESS!
A lot of us with busy schedules and lives tend to neglect some much needed self care! Ask yourself: Is there a certain thing (or multiple things) that you do every morning that make you happy, centered or more productive?
If not - you're not alone. A lot of us tend to wake up to an alarm clock, struggle to get out of bed, and begin to rush out the door to get to work or school.
When you start your day off in a rush, you may notice that you've begun the day with stress. And if stress begins that early on in the morning, there's not a whole lot of hope for the rest of the day!
Here are some healthy morning habits that we recommend you give a try:
First Thing's First:
When you first wake up, take a few deep breaths. Take a moment to give your body a gentle stretch. As you inhale and exhale, try not to think about what you're going to do next, or any tasks you need to complete that day.
Instead, try to focus and think of one thing you are thankful for. Beginning each day with gratitudes is a great way to get your day started on a positive note.
After waking up from a night's sleep, your body needs to be hydrated! After all, it just went 7-8 hours without any water. Try to drink a full 8oz glass of water upon waking up. Adding half of a squeezed lemon to the water can also help to detox the body.
Exercise is so important for our mind and bodies. Studies have shown that exercising makes us feel more productive, energized and happier. We recommend getting your exercise in early as a part of your morning routine, to set your day up for success!
Meditation can seem daunting to some if they have never given it a try, but we assure you - there's nothing to worry about! Most of us have busy schedules, and a lot to accomplish throughout the day. It is so important to take care of yourself by taking the time to connect with yourself, get your body and mind centered.
If you are new to meditation - try downloading an app on your phone or listening to an online video for a guided meditation to help you get started!
Eating a Hearty Breakfast!
Skipping breakfast is a huge NO in our book! If you don't take in enough calories and protein, especially first thing in the morning after sleeping for 7-8 hours, you may notice you'll feel lethargic, unproductive and stressed throughout the rest of your day.
We recommend consuming a high protein breakfast with healthy fats! Some healthy examples to include in your breakfast are eggs, bacon, non starchy veggies, and avocado!
We can't stress enough the importance of taking care of yourself. You will find what works best for you in regards to your own personalized morning routine, but we highly recommend being cognizant of how you are starting off your day with the goal in mind of setting yourself up for a productive day with less stress!
STRESS AWARENESS MONTH
Tomorrow is April 1st, which means we are one day away from National Stress Awareness Month. Most of us experience stress and anxiety, so its important for everyone to understand that keeping it at bay is crucial to reaching optimum health and wellness.
Why? Not only does it effect our mental health, but you can read all about just some of the devastating effects that stress can have on the body as well here.
Here are just some of the things that have been shown to reduce stress and anxiety - naturally.
Ashwaganda has been shown to aid in regulating the body’s reaction to stress. it has also been shown to improve focus and provide a natural energy boost!
Despite magnesium being a vital nutrient for many different functions in the body, it is one of the most common deficiencies. Magnesium helps to keep anxiety at bay, and relaxes the muscles and the nervous system. You can read more about the benefits of magnesium here.
Consuming anti-inflammatory foods have been shown to stabilize the body’s reaction to stress. Examples of anti-inflammatory foods include the following:
Lavender has been shown to have calming effects, which helps to reduce anxiety symptoms. You can use it topically by applying a few drops to to your wrists or temples, or diffuse it in an essential oil diffuser.
Like lavender, chamomile also promotes relaxation and can also be applied topically or used in a diffuser.
A combination of a healthy diet, sleep schedule, exercise regime and overall lifestyle are the keys to a healthy mind and body.
If you're ready to take that next step, call us to find out more information by clicking here.
ALL ABOUT FAD DIETS
Fad diets usually consist of a restrictive or unusual diet plan that is meant to help people lose a lot of weight in a short amount of time. The problem with these diets is that they are unsustainable, and so people get sick and tired of the restrictive pattern, can’t take being hungry any more, lose their motivation, and ultimately end up binging or overeating. They are also likely to try another fad diet down in the line in hopes that the next time will be different. This is also known as “yo-yo” dieting.
You may have heard or even tried some of the following examples of fad diets:
OTHER RISKS ASSOCIATED WITH FAD DIETS
Not only can fad diets end up causing you to gain weight, but they can also wreak havoc on your hormone health, metabolism, mental health, and sometimes even your wallet!
Long-term under-eating has been linked to infertility and insomnia as a result of hormone imbalance. A healthy diet and lifestyle is crucial to hormone health, so starving your body of essential calories and nutrients can potentially cause serious damage.
Many yo-yo dieters often feel guilty for failing on their diet attempts, sometimes so much that it leads to chronic stress, depression or anxiety.
Lastly - they can be extremely costly, especially if the diet does not promote long-term health and sustainability. Diet companies that insist you purchase their frozen or packaged processed foods, along with a membership or signup fee, can cause a lot of strain on your wallet.
LOSING WEIGHT THE RIGHT WAY
Learning how to eat the right foods (and enough of them) is where it all starts. Additionally, incorporating smart physical activity (not overdoing it), a good support system, and adapting healthy lifestyle habits, are all pieces of the puzzle to lose weight in a healthy way.
It all starts with education. On our weight loss program, we make sure everyone has the proper education and understanding of why our program is designed the way it is. We are interested in long-term, sustainable weight loss and overall health - NOT a quick fix or magic pill. We want you to feel good - not hungry, lethargic and irritable!
If you're ready to stop wasting time and money on fad diets, and if you're ready to stop going hungry and potentially causing damage to your body - call us today! We want to help you reach your goals the right way.
The Conflicting Information about Weight Loss
Weight loss can be achieved on a variety of diets. Low calorie, low carb, HCG, etc. The problem, however, lies in sustainability and overall health.
Starving yourself of an adequate amount of calories is ultimately starving your body of essential nutrients, which can lead to a number of health problems such as anemia, hormone imbalances, vitamin deficiencies and more. You may feel lethargic, irritable, and unable to focus.
When people go on these restrictive diets, they may lose weight temporarily- but most of them also end up gaining some or all of their unwanted weight back. This is what most people call "yo-yo dieting" - and it's not a fun or healthy cycle to be a part of.
On our weight loss program, we do not promote starving yourself. We want you to eat! We just want you to eat the right foods, and try to avoid unhelpful foods.
Three Fat Burning Foods
Like we always say - in order to achieve optimum health, you must embrace a lifestyle that is filled with healthy food, exercise, adequate amounts of sleep, and stress management.
In order to transition and maintain a healthy lifestyle, we strongly encourage having a healthy support system to not only keep you motivated, but keep your mindset positive!
If you are in need of support - our team is here for you! On our weight loss program, we address ALL of the root causes of weight gain with our comprehensive approach, in order to see long term, sustainable weight loss!
Not ready to start our weight loss program, but still interested in some extra support? We have just begun a 90 Day Weight Loss Challenge that is completely free and open to the public! PLUS - Everyone who participates and loses weight gets a prize. See the video below for all the details!
EXERCISE - DOES IT MATTER WHERE WE DO IT?
A lot of people tend to avoid exercise completely. They may say they don't like going to the gym, completing home workout videos, or that they are just plain bored of their exercise routine.
Exercise is a vital part of a healthy lifestyle. However, not everyone enjoys the same type of exercise - we have to find what works for us individually! If you're bored of your current exercise routine, we encourage you to try switching things up a bit.
Here are four benefits of exercising OUTDOORS:
#1: VITAMIN D
With most of us being Vitamin D deficient, it's important to try and get more of this essential vitamin in on a daily basis. We do encourage supplementation, however being outside and soaking up some sun is important as well! (Just don't forget some sunscreen!)
#2: RELIEVE ANXIETY
Exercising in general is great for releasing endorphins, therefore improving your mood. Additionally, being outside in nature has been shown to be a mood-boosting activity that can just makes you feel better inside! Combine them both, and you should start seeing some benefits there!
#3: IT'S FREE!
No gym membership is required! Most places outside are absolutely free. Additionally, if you wanted some privacy for weight lifting, yoga or stretching, why not try it in your backyard? You'll still get the same benefits of exercising outdoors, but in the privacy of your own home.
#4: CHANGE OF SCENERY
We often hear from people that they get bored of their exercise routine. If you don't change things up every once in a while, the same old routine can absolutely get boring!
The outdoors are limitless. You can go on a hike, take a walk or jog around your neighborhood, visit a park or a beach, just to name a few. Changing the scenery will keep things interesting!
Exercise is important, no matter where you're doing it. But remember - you can't exercise away an unhealthy diet. If you're ready to embrace a new lifestyle with coaching, accountability and endless support - contact us today!
If you're a wellness member with us, you know we're having a group hike session on Saturday, March 24th at 8am! Exercising with friends / loved ones also helps to further motivate ourselves as well as make exercising more fun. We can't wait to see you all!
How can you naturally boost your productivity levels?
It's no secret that poor diet, lack of exercise, high stress or lack of sleep (or a combination of the four), can lead to us feeling sluggish, unproductive, fatigued, and generally not our best. On the flip side, the World Health Organization states that productivity levels can increase by 20% with the proper nutrition and treatment of micronutrient deficiencies.
Rather than reaching for temporary energy boosting stimulants such as coffee or energy drinks, we encourage you to try some of these NATURAL tips to not only boost your productivity, but set you on the path to living an overall healthier, happier life!
Tip # 1: Incorporate Productivity Boosting Foods Into Your Diet
What types of food boost productivity? We've put together a short list of high protein foods that have been linked to healthy brain function:
1.) Eggs: High in protein and improves cognition
2.) Almonds: Improves memory and cognitive function
3.) Salmon: Can improve memory and brain function
Please be advised- Eating these three foods along with a poor diet of processed foods and sedentary lifestyle will not make much of a difference! Eating these three foods in combination with a healthy balanced diet and living an active lifestyle is key.
Tip # 2: Simple - Exercise!
Have you ever been so tired, but pushed yourself to get a work out in anyway? If so, you probably remember feeling much more energized after the workout was done. This is common for most of us, because exercise can actually be responsible for a natural energy boost!
We recommend doing your best to incorporate more low-level intensity exercise in your lifestyle to start. Take a walk on your lunch break, lift some light weights during TV commercials, and opt to take the stairs rather than the elevator if you can!
Tip # 3: Get enough sleep!
Not getting enough sleep can be detrimental to your body long-term. It can play a part in developing depression, gaining weight, and make you more susceptible to getting sick. Another problem that can arise by not getting enough sleep is a decreased attention span, inhibiting your ability to focus and be productive for the day.
If you're having trouble getting adequate amounts of sleep, try the following in combination with a healthy, balanced diet and lifestyle:
We know making lifestyle changes can be difficult without guidance, proper education and a healthy support system. This is why at Thrive Functional Wellness Center, we coach people by taking them by the hand and giving them the tools they need in order to be successful.
If you're looking to take charge of your health today, contact our office here.
THE BIG DEAL ABOUT STRESS
Many of us are aware through personal experience of what stress can do to our emotional health. It can contribute to the development of depression, anxiety, and irritability, which ultimately can affect our productivity, our relationships, and our overall wellbeing.
But there's more. Have you ever wondered what can stress actually do to the body? Here are just three of many risks that stress can be responsible for:
A WEAKENED IMMUNE SYSTEM
Chronic stress can contribute to inflammation within the body, which leads to damaged tissues. The body begins to try and minimize the inflammation, which ultimately causes the body to suppress the immune system.
Inflammation can also lead to a number of other complications, such as Diabetes, certain cancers and heart disease.
HEART ATTACK AND STROKE
Stress is responsible for increasing the body's heart rate and blood pressure. High blood pressure can lead to a number of problems such as blood clots, damage to the blood vessels, chest pains, heart attack and stroke.
There are many potential causes to sleep deprivation, such as thyroid disorders, poor diet, hormonal imbalances, and commonly– stress. Stress can deprive us of the ability to wind down and relax – thus keeping us up at night.
Sleep deficiency is more serious than most people think. Of course, you will experience drowsiness throughout the day from not getting enough sleep, but prolonged sleep deprivation can also lead to more serious health concerns like depression, Diabetes and certain cancers.
Stress is common – but it shouldn't have to be. You have the ability to take control of your health today, NATURALLY. Think about how much stress is holding you back in life, and just imagine what life could be without it.
If you're ready to make a change for yourself, for your relationships and for a new, healthier, happier life, we are here for you! Click here to contact us today.
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HEART DISEASE - WHAT CAUSES IT?
It is a known fact that what we put in our bodies can contribute to illness. On the flip side, it's also important to understand that what we put into our bodies could also prevent illness.
Heart disease is the leading cause of death in the United States. Many factors can contribute to heart disease such as Diabetes, high blood pressure, and obesity - all problems in which a healthy diet could help with.
We've compiled a list of 3 unhealthy foods and drinks to avoid, along with their healthy alternative. Also - You may be pleasantly surprised at how delicious the healthy alternatives actually are!
Instead of Potato Chips, Try Baked Kale Chips
We know what you may be thinking, especially if you're not a fan of this particular leafy superfood. Hear us out!
Potato chips are not only usually full of saturated fat and canola oil, but they are also high in the substance Acrylamide, which studies have shown may cause cancer and nervous system disorders.
Kale is made up of heart healthy components such as fiber and potassium. Studies have shown that it can not only improve cardiovascular function, but it may also even combat cancer. When you bake kale, it becomes crispy - like potato chips! Be sure to season it with some healthy spices such as cumin, which has also been linked to improving blood sugar and cholesterol levels!
Instead of Fried Chicken - Try Grilled Chicken!
Most fried foods, including fried chicken, are loaded with trans fats, which can raise cholesterol levels and contribute to weight gain.
Instead of stopping through the drive through to grab some fried chicken, opt for grilled chicken. It is an unprocessed, single-ingredient food high in protein and healthy fats. Consuming enough healthy fats has been shown to lower bad LDL cholesterol in the body.
Instead of Soda - Consume Black Tea!
Soda has basically no nutritional value. Not only are they incredibly high in sugar, sodium and caffeine, but they also contribute to dehydration and are bad for your oral health. Studies have shown that just one soda per day can increase most people's risk of heart disease by a whopping 20%.
Black tea (with no additives), on the other hand, has been shown to increase heart health by lowering cholesterol and reducing the risk for Diabetes. Plus, it has properties that contribute to helping an upset stomach and reducing stress hormones!
Of course, the foods listed above are an example of what to avoid and consume to contribute to heart health. However, your overall diet, exercise schedule, sleep schedule and stress level are all factors of optimum health as well.
If you're ready to take charge of your health today - contact us now.
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THE IMPORTANCE OF VITAMIN D
Studies have shown that nearly 85% of US citizens are deficient in Vitamin D. Why is this so important? It's a well known fact that the body needs adequate amounts of Vitamin D in order to absorb calcium and phosphorus - two essential minerals that keep your bones strong.
What you may not know is that maintaining healthy levels of Vitamin D may also prevent you from getting the flu.
VITAMIN D DEFICIENCY - WHAT DOES IT LOOK LIKE?
By now, in the peak of flu season, most of us have heard multiple horror stories of people dying from the flu. It's also probably safe to say that even if you haven't caught the flu this year, you probably know someone who has. Most people think to take Vitamin C when they want to prevent getting ill - which is great - but Vitamin D should not be overlooked!
Vitamin D deficiency can lead to numerous problems, such as:
THE PROBLEM WITH OVER THE COUNTER SUPPLEMENTS
To ensure you are getting a healthy amount of Vitamin D, you may increase your intake of foods that are rich in this essential vitamin such as fish, eggs and mushrooms. However, for most people, it's important to also take a supplement of Vitamin D.
There are plenty of issues with most over the counter supplements that you find at your grocery store or supermarket. These supplements often contain harmful fillers, binders and added ingredients such as soy, gluten, artificial coloring, hydrogenated oils, talc, and even lead. Not to mention, the absorption rate in some of these store bought vitamins is often so low that there is no point to even taking them at all.
SO - WHAT'S THE ANSWER?
Purchase supplements from a RELIABLE source. All of our supplements, including Vitamin D come from a facility that is FDA regulated. They have NO harmful fillers or ingredients and have a high absorption rate.
You don't have to be a member with us in order to purchase supplements - anyone can place an order with us!
For additional information, contact us today.
Facts about Obesity
More than one-third of American adults are obese. Why is this such an issue? Illnesses linked to obesity are some of the most common causes of death across the world. Not only is it often one of the causes of high blood pressure, high cholesterol, strokes, Diabetes, and heart disease, but it also complicates these conditions even more.
How Obesity Can Affect the Heart
As obesity can often lead to high blood pressure, it's important to understand that high blood pressure can ultimately also lead to a stroke or full blown heart disease. Heart disease can affect your heart's ability to pump blood, which can lead to heart attacks and sudden death. Additionally, carrying an excess amount of weight can cause a strain on your heart to have to work much harder than it should have to.
How To Lower Your Risk for Obesity-Related Illnesses
To avoid obesity related illnesses, you should aim to get your BMI in a healthy range (18.5-24.9). HOWEVER - this doesn't mean jumping on the newest diet trend or starving yourself. A common mistake that people make to lose weight is to under eat and over exercise - and often times, people use processed, unhealthy foods in their journey to lose weight. While this may result in short-term weight loss, it ultimately puts you at risk for many other complications, which is very counter productive if you're looking to lose weight for health reasons.
So, What is the Answer?
We encourage you to embrace a healthy lifestyle from the inside out. In order to do this, you must first be educated on what foods your body will thrive off of. Unfortunately, there is so much conflicting information out there of what's good for you vs. what's not good for you. We've created a short video for you of 4 common weight loss myths in order to make it a bit easier to understand.
5 Heart Healthy Foods to Enjoy
Now that you have a basic understanding of obesity risks, and why simply losing weight by whatever means necessary is not always the answer, we're listing 5 delicious heart healthy foods for you. We challenge you to incorporate more of these foods into your diet!
1.) Avocados: excellent source of monounsaturated fats, and help lower LDL levels
2.) Salmon: rich in omega-3 fatty acids and aids in reducing blood pressure
3.) Walnuts: high in antioxidants and can reduce cholesterol and inflammation
4.) Blueberries: also high in antioxidants and can reduce cholesterol
5.) Cauliflower: has anti-inflammatory properties that lower the risk of heart disease and cancer
So often, we hear stories from our patients that tell us they have tried everything to lose weight to no avail. Or, they have lost weight in the past but have gained it all back plus more. What causes this vicious cycle, often called "yo-yo dieting"?
If you are looking for more information on natural, sustainable weight loss with NO starving, NO pills, and NO packaged foods, then you may be interested in attending one of our upcoming FREE seminars all about our approach to weight loss. You'll learn the reasons of why you may not be losing weight, why you can't keep the weight off, and how our approach has helped thousands of people lose the weight and keep it off naturally.
Click here for a list of our upcoming seminars, or call our office today at 760-777-4177 for more information.
Mark is one of our weight loss patients who is seeing amazing results so far! Watch the video testimonial below:
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