Lose Weight & Keep It Off This Year!

 

A phenomenon that has become commonplace amongst today’s population is to set a New Year’s resolution in late December or early January. Likewise, the goals and ambitions included in these resolutions also remain pretty consistent. 

 

Goals such as quitting smoking, getting out of credit card debt or living life to the fullest continue to make up a high percentage of resolutions. However, losing weight and becoming more physically fit never fails to take the top spot on this list. 

 

Staying on the topic of statistics, here is an unfortunate one: 80% of all New Year’s resolutions fail. What we can deduce from these numbers is that many individuals plan to lose weight every year and consistently come up short. 

 

If you are reading this, there is a good chance that you are one of these individuals. Maybe you have set a goal to lose weight in years past and were unable to do so, maybe you did lose the desired amount of weight but could not keep it off, finally, 2020 may be the first year you have decided to shed some pounds. 

 

Whatever the case may be, this article will provide some helpful tips on how you can realistically lower your body weight this year and keep it off! 

 

Avoid Crash Diets At All Costs!

 

Society today has an obsession with getting what we want and getting it now. Losing weight is certainly not immune to this trend. If your goal is to decrease your body weight this year, you have probably done some research into what diet plan or list of foods to stick to. Unfortunately, a Google search containing any of those key words is going to bombard you with the latest fad diet or magic pill promising to transform your body in no time. 

 

The problem with these things is that they either do not work, have the potential to negatively effect you overall health or are so extreme that there is no way to stick to them long term. While we won’t get into specific diets to follow or foods to eat, there is a universal principal that needs to be made clear. 

 

Most of us know what types of foods are considered healthy and what is complete junk. Eating healthier and losing weight is far from rocket science. Instead of buying into a fad diet, take a day-by-day approach in which you eat only wholesome foods and drink the recommended amount of water. 

 

Don’t completely deprive yourself of your favorite snack; just reduce the frequency in which you give in to your guilty pleasure! 

 

Exercise Alone Is Not The Foundation

 

A common misconception is that your favorite piece of cardio equipment or a strenuous workout can make up for your poor diet. Think again! While exercise is certainly something you should include in your lifestyle, if you are routinely eating high-calorie foods and drinking soda, you are basically trapping yourself in a perpetual hamster wheel of weight loss failure. 

 

Physical activity does in fact burn calories, but not nearly to the extent in which you can consume them! For example, the average human burns about 100 calories during a mile on the treadmill, while a normal piece of chocolate cake contains over 300 calories. 

 

Do you see the issue here? Exercise alone is not going to get you where you want to be regarding weight loss. Nutrition is the foundation. 

 

Let Your Results Become A Lifestyle 

 

Let us now assume that you have stuck to a consistent, sustainable and healthy diet, committed to an exercise routine and the results are starting to show. This is certainly an achievement and you should be proud of yourself! However, this is when another, just as important issue needs to be addressed. If this New 

 

Year’s resolution that you have worked so hard to bring to fruition doesn’t transition to an overall lifestyle change, regression is inevitable. 

 

Don’t let your success cause you to become complacent and fall back into your old habits. Instead, use these results as a tool to transform your newly established health habits into a part of your lifestyle. 

 

This is the only way to maintain and continuously progress with not only your weight loss, but also any other fitness goals you set for yourself in the future! 

Prepping For Disaster: 6 Sensible Preparation Strategies

 

Unless you are a seasoned doomsday prepper, the current pandemic affecting our society may have caught you be surprise. Although this crisis is certainly a tragedy and should be treated as such, this situation can serve as a wake up call that you need to plan for similar incidents in the future. 

 

Unfortunately, we have seen a large number of the population react to this situation in a way that is excessive and even harmful to other individuals. Purchasing certain items in excess and flooding the supermarkets has become normality as of late. 

 

Because of this trend, many individuals who may need these resources far more than most or who have trouble accessing the places to acquire these things are suffering the consequences. 

 

In this article, we are going to discuss some sensible strategies that are extremely beneficial regarding the current situation as well as ensuring a future crisis doesn’t leave you in the dark (no pun intended). 

 

Quality Over Quantity When Shopping

 

While there are some items that are essential to buy in bulk, such as toilet paper and basic medication, others can be purchased in moderation and still leave you prepared. 

 

When stocking up on food items for an emergency, focus on buying items that have a long shelf life and provide a large number of calories. In regard to water, it is certainly wise to have a stockpile of bottled water or gallon containers. 

 

However, you may want to look into some form of water filtration system. These devices are readily available and essentially provide an endless supply of drinkable water should your stash run low. 

 

Maintaining An Emergency Fund

 

This tip applies to everyday life; you should always have some sort of nest egg available for unplanned expenses, such as a medical emergency or vehicle trouble. In this case of a pandemic, having an emergency fund becomes even more crucial. 

 

Consider the millions of individuals currently out of work and not receiving a steady flow of income. Having currency allocated to a situation such as the current crisis is absolutely essential. 

 

Establishing A Plan

 

Establishing a well-organized plan for you and your family is not something that should be done in the middle of an emergency. Although it can seem quite excessive in the flow of everyday normal life, it is important that you plan and discuss with your family exactly how you will act should this type of situation occur. Be sure to cover the basics such as where you will go, what resources you have available to use and what each person’s role will be. 

 

Maintaining Communication

 

Most of us take for granted the ability to maintain communication with our friends and family. We just assume that our smart phones, computers and televisions will always be there when we need them. However, these things can quickly become unavailable during emergency situations where electricity and wireless connectivity are eliminated. 

 

It is important to have plan for maintaining the use of these devices in a crisis situations. Consider investing in things like solar-powered chargers, a generator and rechargeable batteries to ensure you are able to communicate.  

 

Basic Emergency Skills

 

An important thing to consider when preparing for a crisis is how to minimize the damage. A gas leak or electrical issue in your household can quickly become life threatening during a natural disaster. 

 

Make sure you are aware of how to shut off certain appliances and valves around the house. Furthermore, having the ability to help someone in danger using basic CPR skills can be invaluable in an emergency situation. Once again, these things are easy to disregard in everyday life, but can become critically important very quickly. 

 

Avoiding Panic

 

It is a known fact that human beings do not think clearly or react appropriately in a panicked state.We see examples of this behavior in every crisis situation. 

 

When disaster strikes, being prepared is the best way to avoid panic. If you and your family have already discussed a well-established plan to deal with the situation, you can eliminate rash decisions that can very likely cause further harm. 

Dealing With Anxiety In Today’s Turbulent World

 

Okay, so besides the normal day to day hustle and immense stress of daily living in the modern world, we now have a pandemic to contend with. 

 

Unfortunately, dealing with anxiety has become somewhat of a normal part of life for many individuals in the world today. Although this problem is not necessarily a new phenomenon, there are certain aspects of modern times that have served to exacerbate the issue. 

 

Due to our world being so connected through the internet, social media and other forms of media, people today are not only exposed to the issues in their immediate environment. Instead, we are shown all of the bad things taking place across the entire globe. Furthermore, we are expected to juggle so many more responsibilities at one time, all while being as productive as possible. 

 

Although anxiety certain varies in intensity and frequency from person to person, there are a few ways to deal with the problem that are beneficial for anyone experiencing this issue. This article intends to discuss a few of these techniques in order to alleviate some of your anxiety, hopefully improving your overall quality of life. 

 

Live In The Moment

 

Although it may seem obvious when stated, the only point in time in which you will EVER exist is right now. Ironically, most of us dedicate the bulk of our mental energy into the past or future. Anxiety is great at causing us to replay past mistakes in our head and constantly worry about things that have yet to occur. 

 

A big part of dealing with anxiety is to live in the moment. This means focusing all of your physical and mental energy on what is going on right now. Not only does this simplify life, it also allows you to get the most out of your limited time. 

 

Trying to deal with your entire past and future on a constant basis makes it virtually impossible to appreciate what is right in front of you. 

 

Control What You Can Control 

 

The truth is, many of the issues causing anxiety in your life are beyond your control. This includes global and community issues as well as problems in your personal life. 

 

What you need to realize is that the weight of the world is NOT on your shoulders, even though it can certainly seem like it at times. Anxiety tells you that you should be worried about solving problems that are way out of your hands. 

 

In reality, focusing on the issues that you actually have the ability to resolve is a much healthier response to a problem-filled world. 

It’s Okay To Not Feel Okay

 

Another side effect of anxiety is a feeling of isolation. People experiencing anxiety on a routine basis tend to feel like they are the only ones dealing with this issue. 

 

Because of this perspective, we often feel like everyone else is much happier than we are, like we won’t be accepted if anyone else knew the extent of our anxiety. It is so important to realize that this is far from the truth. 

 

Everyone around you is experiencing some degree of anxiety or mental hang up. You are far from alone. Don’t feel like you have to go through life acting as if everything is okay when it isn’t. 

 

Get Help If You Need It

 

Finally, if your anxiety is something you are having trouble dealing with on your own, then don’t! There is absolutely nothing wrong with seeking professional help for this issue. Ironically, our society welcomes getting help for even minor physical ailments but acts as if doing the same for a serious mental issue is taboo. 

 

Consider this, if you had the flu, you would most certainly seek the appropriate doctor to take care of it. Why would you not seek a doctor that is medically trained in alleviating mental health issues if you are dealing with anxiety? There is help out there, get it if you need it! 

What To Do When You Don’t Get What You Really Want

 

We have all been told at one point or another how life isn’t fair. While this is true, simply knowing this fact alone still doesn’t make us feel any better when something that we really want seems to avoid us. 

 

However, when this occurs there are ways of handling the situation that are far more productive than taking on an attitude of defeat and feeling sorry for ourselves. 

 

Here are a couple of key things to consider during periods of disappointment brought on by not attaining something your heart desires. 

 

Appreciate The Needs You DO Have

 

Being able to separate the things you need from what you want is extremely important in life. All around the world, there are people constantly deprived of even the most basic things most of us take for granted. While it is in no way wrong to pursue things other than the basic needs, try to avoid getting these things mixed up. 

 

If you will look at each situation in which you don’t get something you want, I can guarantee that if you really think about, you can find something in your life that you DO have to balance it out. 

 

If you were to go through life getting anything and everything you wanted, how much do you think you would appreciate those times when you actually do obtain what you were going for?

 

Honestly Reflect On Why You Didn’t Get It

 

As time goes on, we all have situations or things we can look back on that didn’t work out, only to realize that what seemed like a tragedy at the time clearly worked out for the best. Although it can be impossible to realize in the moment, sometimes not getting something serves as a fork in the road, redirecting us to something much better. 

 

Whatever you are feeling like you missed out on, the thing that slipped through your grasp, make an effort to glance up the road. If you do so, you may be able to realize that this failure could very well be for your benefit. 

 

Even if what you wanted may not be harmful or a detriment to your life moving forward, the sheer disappointment of falling short can easily provide the motivation you need to go after something even better! 

 

There are endless examples of people achieving fantastic things and accrediting their success to past failures. 

 

Done These Things And Still Want It? Try Again!

 

Okay, so what if you have done both of these things, but still honestly believe you are supposed to have the thing that avoided you? If this is the case, regroup and try again! Rest assured, most of the things worth having are not going to come easily. If this were the case, they wouldn’t be nearly as fulfilling when we get them. 

 

If something that you didn’t get or achieve is constantly troubling your mind, this may very well be a sign that it is meant for you, just not right now. Only you can determine whether or not something is right for you. 

 

However, once you have made the decision that it is, be ready to fight for it! I could insert any number of motivational quotes such as “fall seven times, stand up eight” or “fail forward,” but the fact is, the life of a successful individual is filled with failures. 

 

It is how you deal with these failures that separates winning in the long run from going through life resentful and feeling sorry for yourself. Never allow yourself to give up in the pursuit of anything you truly believe is supposed to be yours. 

5 Cool & Tricky Ways To Eat More But Weight Less

 

The title of this article closely resembles one of those pesky pop-up ads on your favorite Internet site, claiming some remarkable fitness solution “in just 30 days!”. 

When it comes to weight management, most would assume that in order to lose (or maintain) a certain body weight, eating more food is entirely counterproductive. 

 

There is some truth to this assumption; any time you consume more calories than your body burns, the excess must be stored somewhere (remember those laws of conservation of energy from high school?). 

 

However, there are actually a few gimmick-free ways that technically allow you to consume “more” food without experiencing any weight gain. 

 

Throughout the remainder of this discussion, we will describe 5 tricks that allow you to consume more food without gaining fat in the process. Quite literally, having your cake and eating it too! 

 

Same Portion Size Does Not Mean Equal Calories

 

When it comes to different food options, the same serving size of two different items in no way means they contain the same amount of calories. As you are (hopefully) aware, a fist-sized portion of lean chicken has nowhere close to the caloric content of an equal amount of chocolate cake. 

 

What does this mean for you desire to eat more food without suffering the consequences? Well, to do the trick, it is important to pick out foods that are relatively low in calories in relation to serving size. This allows you to technically eat more food while simultaneously keeping your calorie count to a minimum. 

 

Experiment With Different Eating Windows

 

While this trick may seem like a technicality, eating all of your daily calories within a relatively short window is another way to feel like you are stuffing your face guilt-free. Though this is often cited as intermittent fasting, you are not required to follow any specific protocol. 

 

This approach may be rather difficulty at first. Over time, however, your body will most likely make a smooth adjustment. If you can maintain the willpower and self-control to avoid eating outside of whatever “window” you set for yourself, you can all but go crazy during feeding time, while still not maxing out your caloric budget. 

 

Don’t Spend Your Calories On Liquids

 

One of the quickest and easiest ways to go overboard on calories is through sugary drinks such as soda and frozen beverages. Without even realizing it, you can easily consume half a days worth of recommended calories in only a few of these items! In your noble quest to eat more food without gaining weight, this obviously leaves you much less room to work with. 

 

Instead of spending your daily calories on sugary drinks, try consuming water or another low-calorie alternative. By doing so, you are able to eat more food without going overboard on calories. 

 

Whole Foods Versus Their Processed Alternatives

 

There are many reasons why whole foods are vastly superior to the processed excuses for nutrition readily available all around us. The fact that they almost always contain fewer calories is one of them. 

 

When food is consumed in its natural form, it is spared the refinement process, which usually involves the addition of high calorie sweeteners and preservatives. 

 

Simply put, as far as calories go, you get much more bang for your buck by eating whole foods. While stuffing your face with fresh produce may not be quite as enticing as a pint of ice cream, at least you eat more of it! 

 

Lastly, You Guessed It, Exercise

 

This one is pretty simple and probably the first thing that comes to mind when posing the question of how to eat more food without gaining weight. Exercise causes the body to need more calories to burn as fuel. 

 

This approach is quite the opposite of the other choices we have discussed in that instead of being mindful of your total caloric intake, you can actually decrease your bottom line. 

 

To be fair, the amount of exercise required to burn a significant number of calories is pretty high. Eating till you are stuffed and trying to undo the situation on a treadmill is not very efficient. However, getting enough exercise on a consistent basis will allow you to eat more while reducing the amount of calories your body stores. 

5 Things Our Aging People Need From Us

Our parents and grandparents who were once our main source of support are aging. They’re moving more slowly and gray hairs are popping up more and more each time we see them.

 

Now, it’s our turn to step up and be there for them during this crucial stage of their lives. You’ll notice that sometimes those who’ve passed a certain age feel like they’re now free to do what they want.

 

Then, at other times, they feel lonely and isolated. So, what can we do to help them stay healthy and happy?

 

We know how important it is to make the elderly in our lives comfortable and content. So, we created this post to shed light on exactly what our aging people need from us. Let’s get started.

 

5 Things Our Aging People Need From Us

 

As our loved ones grow older, they need certain requirements in their lives. Here are some of the ways we can help them feel their best and live their life to the fullest.

 

Meaningful Relationships

 

As people get older, they become more aware of what’s important in life. 9 times out of 10 seniors will tell you nothing is more important than family.

 

So, it’s important to take the time to sit and listen to what they have to say. Or just hi and ask about their day.

 

It may seem like their problems are different from ours. Yet, the truth is, they worry about the same things we do: money, health, and relationships. They may just not have anyone to share their worries with.

 

A Role in the Community

 

Seniors also need to build relationships outside the home and be part of their community. Feeling that you belong and are needed is crucial.

 

Studies show that the sense of belonging has the power to reduce stress, ward off illnesses. When they feel like they’re part of something bigger than themselves, it adds meaning to their life. It also buffers feelings of loneliness and isolation.

 

Plus, it stimulates the release of feel-good hormones and improves our overall well-being. How can anyone say ‘no’ to that!

 

Being part of the community can come in the form of volunteer work. They can do simple tasks, like help out once a week at a homeless shelter or local soup kitchen.

 

There are also senior centers that offer a wide variety of programs. These programs are designed to bring seniors together to join in activities, such as:

 

• Gardening
• Crafts
• Cooking
• Book clubs
• Exercise programs

 

Daily Routine

 

Some seniors find that living by the moment is more exciting. Although, the majority enjoy having a daily routine more than spontaneity.

 

They actually view routine as a source of comfort and reliability. Part of their regular routine could be waking up at around the same time each day. Then, they head to the bathroom and change their clothes.

 

After that, they have a nutritious, well-balanced breakfast along with their morning cup of coffee. If they take any morning medications, now would be a good time. Finally, they would start getting ready for any planned activities or visits.

 

It’s important to have a weekly schedule already drawn out ahead of time. It gives seniors a sense of stability knowing what’s on their agenda.

 

In addition, it’s easier knowing what they have to prepare for beforehand. It also puts less stress on their memories when they can predict what will happen during the entire week.

 

Physical Activity

 

Physical activity is important at any age. Yet, it’s more important as we get older to help maintain muscle mass and support joints. Not only that, but exercise has been proven to make us feel happy and reduce mental health problems.

 

For seniors, exercising can become a difficult and boring chore if not done right. The key to encouraging seniors to exercise is to offer simple, low-impact workouts they can do on their own.

 

Staying physically active reduces the risk of falls as it improves balance. It also increases both bone density and muscle strength.

 

A Sense of Independence

 

No matter what anyone says, we all love being cared for, even seniors. Besides the pampering, you’ll notice that there are also quite a few things they need help with.

 

But there comes a time when you have to know when to take a step back and give the senior in your life some space. They still value their independence and self-reliance a great deal.

 

Being able to do things for themselves boosts their self-esteem. It’s also beneficial for their cognitive functions and keeps the brain in tiptop shape.

 

A Final Note

 

Now that we’re aware of what our aging people need from us, we can offer the right type of care and support. This can range from helping out with daily tasks or lending a sympathetic ear.

 

The important thing is to be there for our seniors. They need to know that they’re a respected and honored part of the community and our lives.

5 Key Reasons To Eat Kale Everyday

 

Kale is one of the most nutritious and healthy plants in existence. Fully loaded with a wide variety of beneficial compounds, kale is a super healthy green that even has some medicinal properties.

 

In this article, we’re going to cover the five key reasons you should start integrating more kale into your diet every day.

 

1.    Kale has healing benefits that can help counteract aging and diseases

 

Kale is loaded with strong and powerful antioxidants which help to counteract oxidative damage. 

What is oxidative damage?

 

To put it simply, oxidative damage is the leading cause of aging and several diseases, even cancer. 

 

That’s not all antioxidants can do; certain antioxidants, like flavonoids kaempferol and quercetin, have the power to have heart-protective, anti-inflammatory, anti-cancer, blood pressure-lowering, anti-viral, and anti-depressant effects.

 

2.    It’s incredibly healthy

 

To start with, kale only has 33 calories, three grams of protein, and six grams of carbs (two of those six are fiber) in one serving (one cup). Let’s breakdown what else is in that small cup of kale:

 

●      9% of your daily value of calcium

 

●      10% of your daily value of copper

 

●      9% of your daily value of potassium

 

●      6% of your daily value of magnesium

 

●      206% of your daily value of vitamin A

 

●      9% of your daily value of vitamin B6

 

●      134% of your daily value of vitamin C

 

●      684% of your daily value of vitamin K

 

●      It also contains 3% or more of your daily value of vitamins B1, B2, and B3 as well as iron and phosphorous

 

There’s also very little fat in kale. A large portion of the fat that is in it is alpha linolenic-acid, an omega-3 fatty acid. 

 

All of this makes kale one of the most nutrient-dense foods around. The more kale you eat, the more nutrients will be in your diet.

 

3.    Kale is known to help lower cholesterol

 

Kale contains bile acid sequestrants, which are known to lower cholesterol. Due to the reduction of cholesterol levels, this could lead to a lower risk of heart disease over time. 

 

According to Healthline, “One study found that drinking kale juice every day for 12 weeks increased HDL (the ‘good’) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status.” 

 

4.    Kale could help you ward off cancer

 

Kale is full of compounds that are thought to ward off cancer. Sulforaphane, for example, has been proven to fight the formation of cancer at the molecular level. Indole-3-carbinol is another compound found in kale that is also known to help prevent cancer.

 

Several studies have shown that cruciferous vegetables, like kale, can significantly lower your risk of multiple cancers. However, it’s important to note that the evidence with humans is mixed.

 

5.    Kale can provide you with much-needed minerals

 

Kale is high in some of the most common minerals of which people are deficient. Kale is rich in calcium, magnesium, and potassium and low in oxalate. 

 

These help with bone health, protect you against type 2 diabetes and heart disease, and can help reduce blood pressure and have a lower risk of heart disease. The lower oxalate level helps with nutrient absorption, as oxalate can work to prevent this.

 

Kale is a nutrient-rich plant that should be a healthy part of everyone’s diet. This dark green is rich in many minerals, vitamins, and nutrients we humans need to be healthy. It’s a very diverse plant and can be cooked a number of ways and can work to prevent many diseases, even cancer.

 

So, what are you waiting for? Head on down to your local farmers’ market or grocery store and snag you some kale today to start down a path to a healthier you.