Health benefits of drinking water is probably one of the most overlooked healthy habits of all times.
Drinking water is not complicated, because everybody drinks something. The habit starts from an early age. And if you’re making the change now, it’s simply this: when you drink anything, make it one drink. Water. Always.
What we drink effects our health more than most people realize.
Drinking water isn’t only for hydration purposes. It’s also to keep us healthy and functioning at peak performance.
“Water transports all the foodstuffs to the cells, and the operations within the cells occur in a watery medium. Substances in the body have to be maintained in the solution, and secretions and wastes must be carried out of the cells by water. Water regulates the body temperature, adjusting to the water losses and the changes in the surroundings. Four quarts of water are constantly circulating in the body as part of the blood.” Agatha M. Thrash, M.D. Preventive Medicine.
Health benefits of drinking water start at childhood.
I was raised drinking water.
It was such a habit, that the idea of drinking anything besides water was mind boggling to me as a child.
I saw other kids drinking soda or juice mostly. I preferred water, (still do).
We are all adults now, and guess what? I still drink water, and they still drink soda, juice and other beverages that aren’t water.
What we do as kids, we do as adults.
So keep this in mind, parents, when you’re baby is coming off the bottle and transitioning to other drinks and foods. Introduce water.
Think about what you grew up drinking, and think about your taste preferences now. Does it correlate?
1. Water helps maximize physical performance.
If you are an athlete, dancer, singer, or any sort of performer or work an intensely laborious job, you need water for peak performance.
Weight training, running, or anything that requires some sort of physical performance, water is your ticket.
Water makes up a greater percentage of body mass than any other substance, including muscle, which is about 80% water. Water also helps fill the spaces inside our cells, outside our cells, and in all our major vessels.
With so much of our body being made up of water, it is important to keep it replenished, even when you don’t feel thirsty, in order to keep your body working at its best.
2. Water keeps things moving.
Constipation is a sign of not having enough water to drink.
Stopping health issues before they begin is always a much better choice because it is a lot less painful. Often times, literally.
Things are a lot more dramatic for kids, and when mine were small, I cured a lot of their little aches and pains with water. Still do.
Headache? You must not have had enough water. Can’t go to the bathroom? Drink water. Your eyes are dry? Got cramps? Tummy ache? Getting sick? Let’s start with water.
Most of the times when my kids came to me with these minor issues, it was not because they hadn’t had a cup of water in the past 30 minuets. It was because they forgot their water for the majority of the day. Sometimes even now, they’ll complain about minor aches and pains and I ask, “did you get enough water?” and they usually grin sheepishly and find a plethora of excuses as to why they hadn’t had any water that day.
3. Health benefits of drinking water and weight loss.
Photo by Lina Naas
I am not saying that all you have to do is drink a glass of water and watch pounds fall off.
But . . .
Let’s just do a little fun calculation.
Let’s go with the “typical” known amount of water one should drink in a day to stay hydrated and healthy. (8, 8oz glasses a day.) And let’s change this up with what most people drink instead of water, in a day, and see what we come up with in calories consumed daily.
8, 80z cups of liquid other than water:
One 8oz cup of tea = 2 calories. An 8oz cup of coffee = 1 calorie. A partial can, (8oz) of soda = 150 calories. Orange juice (breakfast perhaps?) 39 calories in just eight ounces.
And, maybe a glass of milk? Add that to your smoothie and you’re just looking at 103 calories without counting all the stuff you put in your smoothie. Now, head off to the gym and drink a large bottle of, let’s say, Gatorade, and you’ve added 50 calories with just 8oz, and nobody drinks just eight ounces of Gatorade during exercise. (At least, not typically).
I haven’t even reached “8 cups” here, and we’re at 345 calories in your drinks for the day.
Photo by Julia Zolotova
If you drink the entire bottle of Gatorade, add cream to your coffee, milk to your tea, include what you added to your smoothie, add Champagne to your orange juice and drink a glass or two of wine at night, you easily consume 1,000 calories in a single day’s worth of drinks.
Drink water and watch your waist shrink without even changing the rest of your diet, your exercise program or anything else. This one single change can jump start your weight loss simply by eliminating 600-1,000+ calories per day.
4. Water helps keep you from getting stoned.
Kidney stones, that is.
“. . . kidney and bladder stones . . . is one of the most common diseases of the urinary system. It currently accounts for approximately one hospitalization in every thousand in the United States.” Agatha M. Thrash, M.D. Preventive Medicine.
Dr. Agatha M. Thrash, M.D. Preventive Medicine.
In her write up about Kidney stone prevention, her number one recommendation was to drink water.
She says that, “Water drinking is not only the safest, but also the best treatment for urinary stones. It should be thought of first as it is imperative that the urine not become concentrated, encouraging stone formation. Patients who are stone formers should drink enough water to produce two to three quarts of urine daily. One quart of water should be taken during the night to maintain good urine flow at all times.”
5. Brain alertness and energy
Health benefits of drinking water even effect your brain’s clarity!
Don’t forget to think before you drink.
Or . . . No, better drink before you think!
Our brains are about 75% water. In order to think fast, be creative, focus and have clarity of thought, your brain needs to be well hydrated.
In order for our brains to function properly, toxic waste has to be removed. This happens with water. Water helps deliver nutrients to the brain that assists in the toxic removal.
Once this happens, our brains will be more alert, and concentration will be much easier.
A little bit of water can go a long way for your brain. It can go so far as to clear away the fog, energize you in the afternoon, ease strong emotions, (depression, anger, stress, etc.) and can also help to keep headaches to a minimum.
Who’s ready to set some new healthy lifestyle goals?
Goal setting is important for successful change, but without the proper tools to reach your goals, it can be a set up for disappointment and utter failure.
I am sure at some point, you have set out to make healthy lifestyle changes before. Whether that was last year’s New Year’s resolution or a summer body fitness goal, it’s time to re-visit, reevaluate and/or make new goals!
THE NORM
Most people don’t have any sort of plan as to how to get to where they want to go when they set goals. They set a goal and often times just don’t hit their mark.
The problem isn’t setting a goal, it is setting the right kind of goal.
What I mean by that is, goal setting with direction and motivation to make it happen. It is so much easier to set a goal than it is to follow it through.
Only 8% of people who
set New Year's resolutions
reach their goals.
Success isn’t in goal setting. It’s how you set your goal and what follows, that actually makes goal setting a success or not.
SUN-TZU*-BE-LIKE (ERR. . . GET YOUR STRATEGY ON)
Be reasonable. Have strategy.
Photo by Daniel Korpai
A strategy describes how the ends (goals) will be achieved by the means (resources).
When New Year’s comes along, set a goal that is reasonable, meaning, something you can actually do. Not something you think you can do.
For example: don’t commit to losing 30 pounds in 30 days. This is not reasonable.
You also can’t set a goal to run a marathon in 2 months when you’ve been completely sedentary for the past 6 years.
The people who do this type of goal setting throw out reasoning. They get all into the emotion of sparkly wine and kisses and New Year’s misses (or misters) and get totally unreasonable.
Nobody likes failure and this is a set up for failure. And when this happens a few years in a row, you end up piling failure on top of failure.
The idea of setting any sort of goals and making any sort of changes ends up feeling very daunting and impossible. After awhile, most people quit.
The difficulty level of your goal has to be realistic for you to have success.
*Born around the 5th century BC, Sun-Tzu is said to be the “father of strategy’.
MADNESS OR METHOD
There has to be a method to your madness or else all you will have is madness.
In order for goal setting to work, you need to understand that there is a goal-setting process that has to happen in order to have true success.
Knowing why goals work, and how to implement a goal-setting program is where it’s at for happy days.
Analyzing your progress as you go and keeping your plan in motion (adjusting as you go) is also part of the method.
BREAKING IT DOWN
Before you set out to make goals, you have to understand the definition of goals. What I mean by this is, there are objective and subjective goals, and one way works better than the other.
Objective goals:
These are goals that you can measure.
Example: I want to lose 2 inches in my waist in 2 months.
These types of goals are easy to set, keep up with, and reach.
Subjective goals:
These types of goals are not measurable.
Example: I want to look and feel better.
These goals are vague and are hard to achieve. These types of goals are the ones you talk about but find yourself not doing.
3 TYPES OF GOALS
Outcome Goals
These goals have an end result that cannot be attained on your own.
These are often fun goals because you’re usually doing them with someone else, in a group or competition. Like running a 5K.
These goals are a little more difficult to control, however, because you aren’t 100% in control of the outcome.
Performance Goals
This kind of goal is measurable and one you set for yourself with something you specifically want to accomplish on your own.
For example, if you want to add a certain number of extra reps to your workout or to run a mile further next week, you’re setting this according to your own personal performance.
Process Goals
These are small goals that support performance goals by giving you something to focus on as you work towards your performance goals.
Process goals are 100% measurable and in your control. Focus on these small things until you eventually achieve your final performance goal.
HOW TO USE ALL 3 GOALS
So, now, how does this work?
Let’s say you set a performance goal of losing 100 pounds. In the mean time, you have to set process goals at say, 10 pound intervals. These process goals get you to your performance goal. These goals can help you achieve an outcome goal of running a marathon in three years.
These steps work for any type of goal you may have. This is not just a process that only fits the health and fitness world.
Photo by Stefan Cosma
WHERE TO PUT YOUR FOCUS
Your focus should always
be on how to get to your final goal,
not just your final goal.
Setting goals in this way is one hundred percent within your control and brings with it amazing end results.
Focus on the process.
SOME FACTS
“One of the most consistent findings in all behavioral psychology is that specific goals produce significantly better performance than easy goals, no goals, or do-your-best goals.” – Locke, E. A., & Latham, G. P. (1990). A theory of goal setting & task performance.
Photo by Jeshoots
VAGUE, SPECIFIC AND MEASURABLE GOALS
When you set your goals, they need to be specific. Vague goals won’t get you anywhere. Here are a few examples of vague versus specific goals.
Vague: My goal is to lose weight.
Specific: My goal is to lose 30 pounds in the next 5 months.
Vague: My goal is to be a vegan.
Specific: My goal is to omit cheese this week and omit milk next week. By the end of the month I want to be completely dairy-free.
Vague: My goal is to exercise more.
Specific: My goal is to start power walking 3 days a week, and run 1 day a week, with 10 minute warm ups and cool downs, and I want to do this for 1 month, then set new fitness goals.
When you set your goals, set them with Ed Mylett-style ( #Maxout ) intent. Don’t set out to do-your-best. This just leaves too much room for excuses.
You will be more motivated if you have specific goals.
When you have specific goals, you can modify things as you go if you realize part way in that, say, you need more than 3 months to loose a specific amount of weight.
Instead of quitting, reassess,
modify and carry on!
When losing weight, for example, maybe you didn’t count the plateau in your weight-loss process. Your body will reach a plateau and you will reach a point where you won’t lose weight for a little while. This is part of the process that many people don’t account for when setting specific goals.
It could also be something like setting goals to gain. It is possible that you forgot you were going on vacation for a week . If the only gym you have available only has a treadmill, your goals may take longer to reach.
If you set out to gain an inch in your biceps in a specific amount of time, but have to be away from the gym and modify your weight training, this is when reassessing your goals and being adaptable is necessary to still continue on your journey to achieving your ultimate goal.
This way, you can are still making progress, and still reaching your goal.
THE CHALLENGING BALANCING ACT
Setting realistic goals is a must for success. Period.
Goals that are too easy won’t challenge you enough to keep you focused on the end goal.
For me, when I set out to do a lot and achieve something difficult, I tend to stick to the plan verbatim. It keeps me on track, because I know that if I don’t stay on course, there will be no way that I can achieve what I set out to do.
When my goals are easy, I get too chill and start slacking. At this point, I know for a fact that I am not putting forth maximum effort to attain my desired goals.
On the flip side, if you set goals that are too difficult for yourself, you will quickly lose motivation, get frustrated, and probably quit.
You need to make sure that you’re setting goals at a pace that best suits you.
HOW DO YOU MAKE IT CHALLENGING BUT NOT TOO CHALLENGING?
The best thing to do is to be real with yourself. Set out and begin with focusing on your process goals.
Once you get into the process of reaching your goal and focusing on the how, the how can, and often times will, change. And this is okay.
Make sure that you reassess yourself, your goals, and keep a close eye on what you are capable of. Be real. Don’t allow yourself to use excuses.
Check yourself. Watch your ego, don’t hurt yourself. Watch your schedule, don’t overload yourself. And watch your achievement level. If you’re moving faster than you had set out to move, move your “bar” higher.
THE LONG AND SHORT OF IT
Any goal you set needs to be also have a timeframe that you want it accomplished by.
I love making vision boards, and vision boards are great in this instance. Vision boards can keep you focused on a specific timeframe. Without this, you can drag your goals on and talk the talk and not walk the walk, always saying you’re, “working on it”.
Don’t do this. It will take away your motivation.
Set a time limit and get ‘er done.
Long-term goals give you direction and set the stage for what you are trying to accomplish.
Just remember that having your eye on your long-term goal doesn’t always improve the journey. Your destination may seem too far away and daunting, and you may quit.
Make sure you keep your process goals
in your immediate sights.
Short-term goals help you stay focused on the small successes you’ve made. They also give you constant motivation to stay on course to your long-term goal.
This is how you take baby steps to your long-term goal. Doing this makes your ultimate goal possible.
This is also a way to allow for minor adjustments along the way so that you can stay motivated to keep moving forward.
Photo by Victor Freitas
ACCOUNTABILITY PARTNERS AND FRIENDS
Sorry to break it to you, but goals don’t work by themselves.Goals require commitment. Without commitment, you are most likely not going to put forth the effort and persistence it takes to achieve your goals.
Having a friend or accountability partner helps with this. When your friend is aware of your goals and what you’re doing, this helps with the motivation and stick-to-it-iv-niss.
If you don’t have someone to be accountable to, clone yourself and be accountable to you. JK – but seriously, find a way to keep yourself accountable. It will make the process a huge success!
A positive-minded accountability partner is where it’s at, but make sure they’re also someone who isn’t afraid to tell it to you straight. We all need positive vibes and reinforcement in order to stay motivated. This helps us stay determined as well.
You got this!
Photo by Soulsana
REEVALUATE YOUR GOALS
As you go on this goal-setting journey, make sure your goals continue to be practical and suitable as you go.
Have a planner or a reminder set in your phone, or some sort of monthly check in (with yourself). This is when you need to measure, reassess, weigh, check in with your accountability friend/partner, check your vision board, or whatever it is that you’ve decided is appropriate for motivation and for your progress report.
Check in with yourself monthly.
Review and reevaluate.
There may be some areas where you are meeting your process goals and even acceding them. It could also be that you’re falling short on something else. Tighten up on the parts that are falling short and set the bar higher for the parts that you’re accelerating in.
DON’T COMPARE. BE YOU.
You may prefer slightly difficult goals. You may prefer very difficult goals. Be you and set your goals accordingly. Don’t compare yourself to the person next door.
Photo by Bruce Mars
If you’re a gal or guy that is highly self-motivation, you probably will do fantabulous with extremely difficult goals.
But, if you’re not a highly self-motivated person and tend to have low levels of self-motivation, super difficult goals will decrease your performance and discourage you, so don’t sabotage yourself by comparing yourself to your neighbor.
You do you. Always.
This is how you will be most successful.
Photo by Kelly Sikkema
WRITE STUFF ON STICKY NOTES
Or wherever.
Writing things down and posting things where you see it often makes it hard to ignore.
Bathroom mirror anyone?
More about how to organize with sticky notes here.
Photo by Jamie Street
STAY ON TOP OF YOURSELF AND REWARD YOURSELF
You have to recognize when you need to make a change. This is done by self monitoring yourself during your goal setting process.
Understanding the difference between weight loss versus fat loss could be the solution to a successful weight loss journey.
I recently decided I wanted to take my fitness to the next level. I want to be ripped again. And that includes getting rid of some . . . weight.
Or, perhaps, fat?
Photo by Eugene Chystiakov
The reason I decided that I wanted to take my fitness to the next level is the difference between looking like a regular, “healthy” mom that isn’t overweight but doesn’t necessarily look like she works out, to a ripped and obviously fit mom.
That’s what I used to be.
And I know it ’cause every time I went anywhere, people used to ask me, “are you a trainer?”
Photo by John Fornander
Now, I just don’t get that.
Knowing the difference between weight loss versus fat loss can help when beginning your weight loss journey, even if it is more of a toning or trimming journey.
If you don’t know the difference before you set out on your new goal path, you could be throwing away valuable muscle or simply eliminating water.
It can also be difficult to reach target weight goals when you’re already close. Sometimes it’s even more of a struggle to knock off the last few pounds than it is at the very start of your journey.
It is a little more complex than just getting on the treadmill to burn some fat. Sometimes those last few pounds just don’t want to go away!
If you’re trying to knock off a few extra pounds, wanting to change your physique, or at the beginning of your weight loss journey, it helps to remember that muscle weighs more than fat, and it also helps to know the difference between overall weight, and actual fat.
WEIGHT LOSS DEFINED
Understanding the difference between weight loss vs. fat loss is important when beginning your weight loss journey.
When you are are focused on weight loss, you’re focusing on a decrease in your overall body weight. You’re also focusing on the numbers that stare you in the face when you jump on the scale.
At this point, you are seeing the weight loss of muscle, fat, and water.
If you don’t know the difference between weight and fat loss, the fluctuation in numbers can be very confusing.
FAT LOSS DEFINED
Fat loss is specifically talking about your body fat.
You might not completely understand it yet, and that’s okay. Depending on your diet, workout program, and water intake, depends on how the numbers read on the scale and what it is that you are actually losing.
With a lot of sweating also comes dehydration. Dehydration equals water loss, which isn’t helping you reach your goals. As soon as you hydrate, your “weight” will be right back to where it was.
You have to learn how to target fat for successful fat loss.
Photo by Mor Shani
CALORIE RESTRICTION AND WEIGHT LOSS
When you restrict your overall calorie intake, the misconception is that you are also restricting a needed amount of macronutrients. (Protein is often the biggest concern).
When people get caught up on these technicalities, it is easy to fall into a weight loss yo-yo of fad dieting, not being able to lose weight, or losing too much of the wrong weight too fast, and then gaining it all back.
Yes, your muscles need protein. But it is a myth that working out breaks down muscle tissue that can’t be built back up without large quantities of protein in the diet. You don’t need any more protein than you’d eat in a regular, balanced meal.
Working out simply inhibits the naturally occurring breakdown of muscle tissue.
Restricting caloric intake along with exercising and a balanced diet of fruits, vegetables, nuts, seeds, whole grains and legumes, is (in a nutshell) all you need for successful weight loss (and muscle gain).
To maintain proper macronutrients to gain muscle and lose weight is as simple as making sure you’re eating until satisfied, but not stuffed.
Photo by Alexander Redl
More information and references:
If you are living a sedentary lifestyle or training moderately, the recommended protein need is: 0.8 to 1.2g/kg body weight.
Calories come from all sorts of foods, healthy and unhealthy, empty and complex. Even from foods labeled healthy that really are not.
Counting calories is not necessary for weight loss or maintaining healthy weight. (The only time I suggest counting calories is for extreme situations, and even in this case, it is best when suggested by a registered dietitian.)
Empty calories don’t have nutritional value and don’t supply good energy for your body to function at peak performance. Foods with empty calories simply have loads of calories with zero nutrients. Since empty calories don’t have any nutrition for your body, they leave you hungrier and less satisfied and you’re more likely to eat more, more frequently, more of them, and put on more weight.
For example, whole wheat bread is high in fiber and is nutrient dense, which makes you feel fuller, so you eat less and get fuller quicker, and will stay full longer, which limits your need to consume more and more frequently.
White breaded foods can contribute to obesity, heart disease, and diabetes. The white flour is highly processed and filled with additives that don’t show up in your homemade 100% whole wheat bread.
Calories aren't the issue. It's the type of calories you
need to concern yourself with.
Photo by Drew Hays
Stop and consider where you’re getting your calories from. They should be from this list of foods:
whole grains
nuts
seeds
lagumes
fruits
veggies
I realized that when I moved into the city and began making more money, I options. More options can be a lot to manage and, if you’re not careful, it is easy to start adding unneeded calories.
Back when I was very fit and looked like it, I had very few options. I basically had two. Eat very unhealthy, because it’s cheap. Or, in order to eat very healthy, I had to cook from scratch. I chose the latter.
Recently, as I got to thinking about how I ate then vs. how I eat now, I started to realize that my lack of money and also living in the country, actually prevented me from buying junk. Now, I live 3 minutes from Whole Foods. That means a quick run for a tasty treat (healthy as it may be) is a lot easier than grabbing a can of beans out of the cupboard.
Quality is always better than quantity.
Pre-packaged items and the beautifully labeled boxes of some so-called healthy foods, are most often higher in fat content and calories, than if you cook from scratch.
When you make your own food, and when you start measuring out cups of oil or sugar, you start to realize just how much is actually going in your food. And then, you have the option to substitute!
Cooking from scratch is a glorious opportunity to really take complete control of your health.
Photo by Patricia Tsernoshova
WEIGHT LOSS VERSUS FAT LOSS: WHITE LIES
Just because food labels say low sugar, low carb, low fat, doesn’t mean it’s healthy and good for you.
There are a lot of vegan foods that are still processed, fattening and unhealthy!
Back when I was ripped, I made all my own food from scratch. I also had a garden, and we ate a lot of homegrown, fresh foods.
Eat the basics and you can't go wrong.
When you eat whole foods, which equals quality caloric intake, you don’t have to look for the lies. There are none.
When you are buying pre-packaged foods, things can sneak into your diet
Photo by Dan Gold
without you even knowing. And how clever packaging can be, to help you sneak the bad into your diet.
Labels tell white lies. Vegan and vegetarian foods can be real fattening, just like any other foods.
When you make your own food, the devil is in the details, and it is in your control to take the devil (errr, the sugar & fat) out, when you’re the one making the food.
Vegan means no animal products. Vegan can still be white, fried, full of sugar, and absolutely fiber free, and full of empty calories. So read labels and watch for the lies!
Keep it real. Keep it basic.
THE RIGHT FITNESS
When you are building muscle and losing weight while building muscle, the numbers on the scale can be very tricky and quite frankly, frustrating.
It is not only important to be aware of how you are eating, but it is also a good idea to make sure that your workout routine is matched to help you achieve your weight loss, or gain, goals.
When you are building muscle while also losing weight, you may see that your weight doesn’t decline as quickly as you would like, and that can be frustrating.
Keep in mind that muscle weighs more, and is more dense therefore, if you are losing fat and gaining muscle, your weight loss may be a little slower, simply because your fat (weight) is being replaced by muscle (weight).
SIDE NOTE:
Use measurements instead of a scale, to monitor your weight growth and loss. You can gain weight and lose inches at the same time. When you see you’ve not lost the pounds you wish, but also see you’re an inch smaller in your waist, it is easier to swallow the slower weight loss.
Weight loss versus fat loss can be “seen” in measurements. You can actually see the inches lost, yet see that your weight hasn’t dropped too much, indicating that you are gaining muscle, not losing it!
WEIGHT LOSS VERSUS FAT LOSS DOESN’T MEAN MONEY LOSS
It is not true that you have to have more money to eat healthy to maintain healthy weight.
In fact, the more money you have, the more you visit specialty grocery stores and boutique restaurants.
Whole Foods and True Foods Kitchen aren’t even that special but they’re special enough that their prices are especially high. You can’t go there when you’re low on money! When you’ve got dough in the pocket, you simply get lazy, cause it’s easy to do.
And, it’s easily disguised as healthy with these fabulous organic, “low calorie, low fat” labels on your . . . already made, pre-packaged foods you can afford to buy!
WEIGHT LOSS VERSUS FAT LOSS: THE BASICS TO WEIGHT CONTROL IS BASICALLY BASIC.
Photo by Markus Spiske
Learn how to simplify your taste preferences, and your grocery shopping. Keep in mind the difference between needs and wants. And keep it whole! 🙂
Happy (early) green drink Sunday! Yup – I’m already ahead of the week and almost through my weekend making that statement. Are you ready for a detox for your mind, body and soul? You don’t have to wait for Sunday.
I have a loose tradition of making green drinks every Sunday morning for the whole family. (I say loose because I don’t do it every week but I do it more often than I don’t). Sometimes I make smoothies, sometimes I juice.
I don’t do it with the intent of detoxing. I do it simply to maintain a healthy lifestyle.
If you’ve never known differently, I would imagine that the idea of a detox for your mind, body and soul sounds like a great idea!
It is. However, why would you ever need to detox? It is popular, so therefore it should be done?
I live in a great city that offers so many healthy options for restaurants and grocery shopping. Also, as a result there are several small businesses that advertise detox bowls, detox smoothies, detox juices, detox this and detox that, but have you ever just thought about why?
WHAT DOES DETOX MEAN?
Detox defined means: a process or period of time in which one abstains from or rids the body of toxic or unhealthy substances.
Detoxing also goes so far as to reference ” . . . a period of medical treatment, usually including counseling, during which a person is helped to overcome physical and psychological dependence on alcohol or drugs. . .”
So detoxing can be quite a process, it isn’t always just as simple as a Sunday green drink tradition.
Our bodies are always dealing with toxic substances, so are our minds. Even our spirit, our soul.
Toxins just permeate the air, our foods, the clothes we wear, the homes we live in and the beds we sleep in. Toxic information infiltrates our social media, our conversations and our thoughts.
You would think that we’d need to detox regularly!
Photo by Truong Dat
Humans ingest about 5 grams of plastic per week. They drink an average of 9.5 alcoholic drinks per week. Over 80% of Americans eat fast food daily, and fast foods comes with a lot of toxic ingredients.
We also are exposed to toxins in perfumes, plastic bottles and containers, cleaning products, air fresheners, furniture, makeup, fabric softeners, non-stick cookware, bug sprays, canned foods, TV and game consoles . . . and guys, the list just keeps going!
TAKE CARE OF YOUR BODY AND IT TAKES CARE OF YOU
The good news is, we have awesome bodies designed to get rid of these awful things that hurt us, and they’re designed to do this naturally!
Our lungs, kidneys, liver, and large intestines are our bodies natural way of getting rid of toxins.
Here’s the kicker guys! If you live a balanced lifestyle that includes a good night of sleep, sunshine, fresh air, water, proper nutrition, exercise, meditation and moderation in all things . . .
Guess what?
. . . You’re helping your body do what it is meant to do on a regular basis on it’s own!
This is how you live a lifestyle of detoxification, or prevention from toxic build up. This is balance8life.
SO . . . IS DETOXING BAD THEN?
Photo by Alina Karpenko
There are a lot of intense detox methods that can actually be harmful for our bodies.
Some things that are marketed as liver and kidney cleansers can actually strain the organs they are intended to help.
“If you’re thinking about a detox, think instead about the underlying problem,” Dr. Nancy Reau MD advises. “If you just want to be more healthy, good diet choices and exercise are best. And some symptoms, such as weight gain or fatigue, should be evaluated for causes that can be addressed.” ~ The Truth About Toxins.
Staying healthy is a very important part of a balanced lifestyle, and doing things that help our bodies stay healthy is essential. As I mentioned above, balancing all 8 methods of health is how you keep from ever needing to do some drastic detox to your body.
A detox for your mind, body and soul doesn’t have to be thought of as a yearly New Years resolution.
Your body can actually remain in a detoxed state of being when you take care of it properly.
A legitimately needed detox should be determined by a doctor and that is out of my expertise.
However, eating (or drinking) healthy foods that are labeled as a “detox” is safe and good for you.
THE DIFFERENCE BETWEEN DETOX AND DAILY HEALTH
I met a woman who was asking me for advice for her toddler who had a lot of trouble having consistent bowl movements.
As I began asking her what she was feeding him, it quickly became apparent to me that there was no fiber in his diet.
I suggested she add fruit to her sons diet. Her mouth dropped and she stared at me and said, “bad idea! fruit gives him diarrhea. He simply cannot handle fruit.”
Fruit became a detox for this child not because fruit is a detox, but because he was unhealthy. His body wasn’t used to a healthy, balanced diet that included things his little body needed to function at peak performance.
This is the same with adults who eat poorly, and then one day decide to have a green drink, or go through a juice cleanse. They may be in the bathroom more than usual.
This reaction is because the diet is imbalanced and the body is missing vital nutrients to function properly, and is reacting to the sudden change in nutrients.
This does not necessarily mean bad (or good) things are happening. This just means there is a lack of proper nutrition and the body has to go through a process of balancing out before it can regulate again.
If you take care of your body, there is no need to do a classic “detox” where you go to drastic measures to rid your body of toxins.
Instead, feed it healthy and treat it well. All the time.
DETOX SIDE EFFECTS
The side effects of detoxing are headaches, cravings, digestive problems, fatigue, nausea, etc.
Detoxing is a big deal to a lot of people, and for a lot of people it truly is very important.
Let me just remind you once more:
You don’t have to regularly detox your mind, body and soul if you live a healthy lifestyle and eat a healthy, balanced diet.
Instead of a yearly green juice cleanse, incorporate something like I have done, a green drink Sunday. Do this regularly as part of a healthy diet and your body will thank you.
You won't have side effects
if you're already maintaining a balanced,
healthy lifestyle.
ACCIDENTAL MIND DETOX
Monday morning I went to make an Instagram post and realized I had started to make a Green Drink Sunday post and literally forgot, midway through.
I set my phone down and didn’t even look at it for hours! It was great!
Photo by Zoo Monkey
Green juice detox is a fantastic way to turbo boost your body with an assortment of essential vitamins and minerals. But have you thought about putting any time into detoxing your mind?
Our bodies are naturally made to detox on their own when we take care of them properly, but our minds are a whole different ballgame.
We can’t just eat right for our minds to function properly. We also have to make sure we’re feeding our mind with good information.
For the average person, phones have become permanent extensions of our bodies.
Phones hold all our private information, the good, the bad, the ugly. And without them, most people have serious separation anxiety.
A mind detox has side effects, too.
Photo by Daniel Korpai
If I try to set my phone down for an hour during the week when the kids are gone at school, or my boyfriend is at work, I struggle.
At first, my mind goes into a scramble mode of not being able to focus on any one particular thing – almost as if it’s got a peculiar case of personal ADD.
We’re all so used to instant information, we don’t know how to slow our minds down.
I have children who struggle with ADD and when I started learning about how to help them deal with ADD naturally, I found that anything electronic (TV, gaming, computers, phones, etc.) should never be a part of their day. Period.
Well that is a complicated situation in todays society. No electronics equals being left behind.
So how do we detox our minds, set our anxiety at ease and truly allow our minds to slow down and detox from the constant need to always have instant information?
LET YOUR MIND BREATHE
Detoxing your mind from the constant information overload take conscious effort (sometimes).
Sometimes it’s almost like telling yourself to breathe, intentionally. You have to remind yourself that people survived without a permanent metal attachment decades. You can still survive without it today.
When the quiet sets, and I allow myself to be okay with the disconnect, my imagination kicks in and that’s when art happens.
That is also when my mind is given time to process my self. A lot of introspection and self evaluation time kicks in and things get a little better; clarity brings new perspectives to life.
A detox for your mind, body and soul includes introspective evaluation.
Evaluating your self is not selfish. Or – it shouldn’t be. It’s a time to think about all of the things you’re giving to others. Or all of the things you should be giving to others.
We all give off vibes that communicate many things to those around us.
How are you silently communicating to those around you? Have you ever thought about it? It can simply be a look. Body language. The lack of, or the presence of, a smile.
If you’re constantly on social media, checking emails or taking in other info that is flooding into your mind at 100mph, your personal evaluation time gets toxic and effects your vibes, your attitude, and effects how you treat those around you.
Photo by Taisiia Shestopal
We give gifts of kindness as well as uncaring, impatient gifts when we don’t care for anybody but our own self.
This happens when our internal evaluations become toxic and self centered vs. self evaluative and introspective in a way that looks to bless others.
Become aware of who you are and what you communicate to everybody in your vibe frequency.
Take some time to detox your mind and your body this week. Set a goal to lower your screen time. Hand write something and memorize it; a saying, a prayer, a Bible verse, a mantra . . . anything positive and up lifting. Something to remind yourself that you are amazing and there’s no reason not to share your amazing self to someone who needs a smile.
WAYS YOU CAN DETOX YOUR BODY
Photo by Monika-Grabkowska
Green drinks, as I mentioned, are an amazing way to give your body an immune boost, as well as help to rid your body of other toxic waste that might be hanging out.
Juicing is my favorite way to feel vitamin and mineral charged on a Sunday morning. If you do not have a juicer, green smoothies work, too.
Juicing is also a way to energize and minimize fatigue naturally.
There are an abundant amount of vitamins and minerals that are hidden within dark, leafy green vegetables.
When you make a juice or drink with these foods, you’re getting chlorophyll, which helps control inflammation, increases red blood cells, and more.
You’re also getting vitamins A, C, E, K, antioxidants, and calcium. Plus, your heart, will thank you.
One drawback is you are taking out all of the fiber (if your juicing). So be sure that you’re also eating your veggies, too.
Other ways to detox your body is exercising as well as drinking plenty of water, getting plenty of rest, getting out in the sun, fresh air, and staying on top of a healthy diet for continued, balanced nutrition.
FOOD FOR THOUGHT. LITERALLY.
Photo by Nathan Dumlao
Believe it or not, our brains need proper foods to work at peak performance, too.
A detox for your mind, body and soul is only effective if you eat to live, not to live to eat.
When you eat to live, your focus is on eating the foods that keep your bodily functions working at peak performance.
When you eat to live it also keeps your mind, your emotions, and your self-control in check. As a result, you can better control bad emotional eating habits and avoid late night cravings.
“Food as medicine should become a mantra of living.” Detox Your Brain by Center for Healing Neurology
Here’s a couple (non-scientific) basic examples.
Take someone you know that has been out partying all night long, most likely made bad food choices and had little to no sleep. In the morning, how likely are they to be bright eyed and bushy tailed? Are they going to be kind? Happy? Patient?
Not likely.
Let’s create another scenario. Your aunt, who’s had a full night of sleep, woke up and went running. She had a great breakfast before 9am. She will probably be full of energy, have a big smile on her face, and be a lot more patient.
The point is, what we put into our bodies and how we treat them also makes a huge impact on our brains. In turn, this effects how we act.
KEEP TOXIC INFO OUT FOR THE ULTIMATE MIND DETOX
Photo by Camilo Jimenez
I know that you know that we all know, that this is a thing. The social media onslaught of toxic information.
A detox for your mind, body and soul means giving the mind just as much attention as our body and spirit.
Did you know that there is such a thing as internet addiction disorder? And a legit gaming disorder?
“Problematic social media use, also known as social media addiction or social media overuse, is a proposed form of psychological or behavioral dependence on social media platforms, also known as Internet addiction disorder, and other forms of digital media overuse.”
“Video game addiction, also known as gaming disorder or internet gaming disorder, . . . results in significant impairment to an individual’s ability to function in various life domains over a prolonged period of time.
“Such disorders can be diagnosed when an individual engages in gaming activities at the cost of fulfilling daily responsibilities or pursuing other interests without regard for the negative consequences.” – Internet Addiction Disorder
Not only are there actual acronyms for legitimate social media, internet and gaming disorders, but now we have a problem that we didn’t have before the mid 2000’s.
The (easy?) solution is to put down the phone, computer, gaming consul, iPad, iPod, (wow, there’s a lot of devices).
It just isn’t easy. Let’s be real. It ain’t easy.
Photo by Halacious
I get anxiety when I put my phone down sometimes. I have asked myself why several times. My first thought is, someone special to me might need help and I may not be able to get to them in time and I’ll feel so guilty . . .
Funny thing is, I survived in the 80’s and 90’s and early 2000’s without a phone.
Experiment and test yourself. Give yourself a timer and turn your phone off for a set amount of time. Allow your mind to imagine and think without social media and the constant scrolling feeding your brain junk.
By setting your phone down for 1-2 days a week, it can result in a lower, total weekly screen time.
I choose to set my phone down on Saturdays and Sundays. Those are my creative days and I do much better not having my phone on me.
Try it.
Can you survive without it for a few hours in your day or a couple days a week? Let me know in the comments below, how you are managing the world of social media and internet addiction.
A DETOX FOR YOUR SOUL
Photo by Tamo Zhizhiashvili
The soul. Last but definitely not least.
A detox for your mind, body and soul cannot be complete without giving the soul equal attention.
Give your spirit a rest by getting away from it all and take some quiet time out in nature.
This is not just taking a break from social media and other media sources. This includes other people, and all other artificial stimuli.
Get out in nature and breathe.
Meditate on the goodness in your life, the things you’re thankful for, the people you are thankful for, and the life that you have.
I’m not talking about focusing on the things you hate about your life. I mean simply focusing on the fact that you have life!
Photo by Simon Maisch
There are a lot more things to be grateful and thankful for in our lives than we give credit to.
Somehow, the negative things always seem to sneak up into the center of our focus points and we forget that our focus has the ability to go in other directions.
Train your mind to focus elsewhere.
Give your spirit and your soul a detox by remembering to be grateful.
LETS CONNECT
So, now that we’re done talking about detoxing from social media, please follow me on my social media pages! Hahaha
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How to overcome late night cravings, the topic of the day. For days.
But, ohhh the cravings though! The need for a yummy snack at ten PM and then . . . the disappointment the next morning when you step on the scale.
And the vow that last night was the last night.
Again.
Photo by Edward Franklin
Why on earth do you keep going around and around, and around . . . ?
Because, emotional eating and stress eating are all about weakness, not logic or strength.
So let’s figure out how to build the foundation to a strong fortress of saying no.
I CAN TELL YOU HOW TO OVERCOME LATE NIGHT CRAVINGS BUT YOU HAVE TO DO IT YOURSELF.
RECOGNIZE YOUR EMOTIONS
Once you understand that late night cravings really are just emotions nagging at you, not true hunger, recognizing this is step one.
Emotional eating is using food to make yourself feel better. You are eating to placate emotional needs rather than to satisfy actual real hunger.
Photo by Ash Goldsbrough
Emotional hunger can’t be filled with food. It feels good to eat in the moment, but the feelings that triggered your need to feed your face are still there. The worst part is, you make yourself feel even worse later, because you now feel guilty. It’s a vicious, vicious cycle that only you can stop.
There is a difference in using food occasionally as a reward, or to celebrate. That isn’t bad. When my kids get good grades, sometimes I take them out for vegan ice cream or a rare treat as a reward.
When eating becomes an emotional coping mechanism this is when it is a problem.
Once you recognize that you are eating simply to cope with stress, you can then take step two.
I recommend talking with your doctor and finding a good counselor to help sort out your emotions, if you are unable to do it alone.
Photo by Sage Friedman
DIG DEEP AND DEAL WITH IT
Journaling is somewhat of an old fashioned hobby I suppose. I used to keep a diary when I was younger. Now, with voice text and even with typing, slowing down with a pen and paper gets a little annoying. Buuuutttt . . .
When you slow down, it forces you to process what you are thinking, and in the process of slowing down, you can really start to assess your feelings and figure out the why behind what you are doing.
It also takes up time you would otherwise be eating.
Face your emotions, sort them out, decide what you want to do with them, and confront them.
Once you have done this, you can go about doing other things to fill the void.
A nutrition coach can also help. A nutrition coach is someone that can hold you accountable, as well as help you start new, healthy habits.
Photo by Mae Mu
MAYBE IT’S NOT EMOTIONS
There are also cravings that can be linked to bad food choices, food sensitivities and lifestyle habits.
“Some foods promote indefinite cravings. Unfulfilled longings or unrest cause cravings.” Agatha M. Thrash, M.D. Preventive Medicine
Doctor Agatha M. Thrash also goes on to say that, “Many individuals who are sensitive to various foods taken even in small quantities get their cravings aroused.
“Sugar is a very common offender in this regard. One innocent appearing teaspoonful can do much damage in the sensitive person.
“Milk and all dairy products represent a common source of cravings.
“Salty foods irritate the stomach lining and produce thirst. Much of the mechanism of cravings is related to unrecognized thirst, causing the individual to try to satisfy his thirst by indulging his craving. If the thirst is eliminated, the craving can be handled with much greater ease.”
Now, I realize this sounds a bit trite and boring.
At night when I want something to snack on, and when I am trying to break a habit of grabbing something to nibble on during a show or while doing something before bed, I make tea.
When you fill the void with something it makes it easier to overcome the craving.
The options for flavors are endless when it comes to tea. Which makes it so fun!
Just be sure your tea is white or red, not black or green. Black and green tea have caffeine in them and aren’t good for late nights.
Rooibos is a South African red tea, and it is full of antioxidants and naturally a bit sweet.
Chamomile tea is also a bit sweet and floral, and a great calming, night time tea.
Explore herbal, white and red teas and share with me in the comments below. Tell me what your fave herbal tea is!
When you’re making tea at night, leave out the sugar and milk. Learn to appreciate the pure flavor of the herb. Your waist will thank you later and your guilt will be set free.
WHAT BETTER WAY TO OVERCOME LATE NIGHT CRAVINGS THAN TO READ A GOOD BOOK!
Nope. Snacking during reading can’t be a thing anymore . . . but make you some tea and find a book that draws you in sooo deeply that you can’t even think about food.
Escape from your stress, drown your emotions in far, far away, and allow yourself to fall asleep dreaming in another world.
I would recommend a list of books here, but I write more than read, so I am going to let you list a few for me below in the comments! 🙂
If you prefer to write, like I do, it keeps your hands too busy to eat, and it works as well as reading for those who love to write.
Photo by Dan Gold
OVERCOME LATE NIGHT CRAVINGS WITH CHORES
I doubt there is a person in the world who does not have a tub that could use a scrub, a carpet that couldn’t use a vacuum or some laundry that needs to be folded or ironed.
Evenings are great times to get some small house chores done and curb the appetite at the same time.
Plus, you’re getting yourself off the couch, burning a few calories, and let’s face it, you can get your heart rate up if you’re vacuuming stairs, and also, who doesn’t love a clean house when you go to fix a bowl of granola at breakfast time? Clean dishes anyone?
Photo by Debby Hudson
OVERCOME LATE NIGHT CRAVINGS WITH BREAKFAST
If you’re truly in it for the long haul, ready to lose weight, gain self control, eat healthy and feel amazing. . .
Begin with breakfast.
With the right foods, you will notice less cravings.
Typical breakfast foods aren’t actually good for you. (Bacon, grits, white biscuits, donuts, pastries, etc.)
Photo Kawin Harasai
Breakfast needs to be filled with unrefined foods and should equal to a third to a half of your food and take for the entire day.
This results in a sense of well being, which will help with emotional eating!
A good breakfast filled with unrefined, low to no added sugar, and complex carbs, also equals better work performance. This “feeds” your emotions positively by fulfilling the need to feel accomplished.
When I say no added sugar I mean it literally. For example, grapefruit, don’t add sugar to it! Cereal, don’t add honey, sugar or any other sweetener. Add banana or fruit if you want more sweetener. Dried fruit is another way to add sweetness without adding extra sugar.
When your morning starts with a fantastic breakfast, you have less desire to over eat later on in the day and less need to eat between your meals. Which of course leads to better weight control, which results in less emotional eating as well.
OVERCOME LATE NIGHT CRAVINGS WITH SLEEP
It’s evening or night time. Go to bed.
As I have mentioned before when talking about weight management and losing weight/belly fat, eating at night adds fuel to your “car” just as you’re about to “park it in the garage.”
These are bad habits that put weight on fast.
I’ve used this scenario before, and I’ll use it again. When you’re about to go on vacation, you pull the car out of the garage and before you leave, what do you do?
You take it to the gas station and fill it up! ALL the way to the top.
Why? Because you don’t want to have to stop any time soon! It is a waste of time. You don’t drive it to the gas station, put $5.00 of gas in, then carry on down the road and do this your entire trip.
Imagine doing this, then arrive at your destination, purely exhausted. Then filing up and parking your car at the hotel.
What kind of logic is this!?
This is what most people do to their bodies. They start off in a hurry, grab a cup of coffee and maybe a pastry or a granola bar and go to work. An hour later, you’re starving but it’s not lunch time. So what do you do? You eat a snack.
This happens all day long until dinner. Then you consume the majority of your calories (or over half of what you should have your entire day) right before bed.
On top of consuming a too big dinner, an hour or two later, late night cravings set in.
This is a very bad habit that adds so much weight to your waist for no good reason.
No matter how much you want to just sit and snack, if it is too tempting, and you know that you’re tired, just go to bed. A good night of sleep on an empty stomach is the best night of sleep you’ll ever have.
Balance8life is actively engaging 8 expressions of health to our daily routines for true completion. It will always be in motion, and you will never stay in one place for too long, or the balance will slip away. So don’t get discouraged when you can’t maintain for one day. It is the overall daily routine that makes the balancing act go ’round!
For more on where to start begin your health journey, visit my blog!
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There are several ways we can stay healthy naturally, and do our best to keep sickness from entering our homes and bodies. Waiting until you think you might be getting sick is not the time to figure out how to keep from getting sick though.
6 in 10 adults in the US have chronic disease. 4 in 10 adults have 2 or more chronic illnesses.
Heart disease, cancer, lung disease, diabetes, kidney disease, stroke and Alzheimer’s disease, are some of the top diseases that are the most common.
The biggest cause of these diseases are lifestyle. Lifestyles that regularly use tobacco, excessive alcohol, poor nutrition and are sedentary, are the lifestyles that can cause the above mentioned diseases.
Lifestyle choices effect our health for good and for bad. To try to avoid getting the common cold, the flu, or even more life threatening diseases it is good to follow a healthy lifestyle of wellness.
This is not to say you will never get sick, but the healthier you live your life, the less likely you will be to catch something, or for it to hang around long, if you do!
“Older adults and people who have severe underlying medical conditions like heart or lung disease or diabetes seem to be at higher risk for developing more serious complications from COVID-19 illness.” Center for Disease and Control and Prevention.
If we take care of our bodies and keep them in great shape, we are living a lifestyle of health, strength and wellness.
Photo by Bara Buri
HEALTH BEGINS FROM CHILDHOOD
Mental, physical and spiritual health all starts when we’re kids. How we are raised shapes our future.
When we take control of our own health as adults, or even as teens, we can alter our health destiny by changing how we live our lives, and the lifestyle choices that we make.
One of the top lifestyle choices that can alter our wellness and health is our nutrition.
SET YOUR CHILDREN UP FOR SUCCESS
If you have kids, what are you doing to set your own children up for success with a healthy lifestyle?
Are they eating fruits and vegetables or mostly sweet, fast or fried foods? What are they drinking? Have you been able to get them on an eating schedule loaded with a rainbow of colorful fresh foods?
As a server, I have personally witnessed parents sitting down to eat with their children. I’ve seen these parents order junk for their kids, while they sit there and have a salad.
Children can eat salad, too. If their taste buds are used to good, wholesome food from the very beginning, they will love healthy foods.
I’ve got 5 of my own children, and from the first time they ate food until they were in their pre-teens, they never tasted a soda, any kind of meat, any sort of pastry or pre-packaged food. I made everything from scratch, whole grain and vegan, and that is what they ate, and still prefer. (Mostly).
What is the future of your children? As an adult, what habits will they have developed from childhood?
BREAK THE CYCLE
Parents raise their children the way their parents raise them. It is a cycle that goes on for generations and it can be a set up for success or failure, depending on the habits taught and developed from childhood.
I am extremely blessed. I was raised a vegan and I am 40 now and have never once had meat.
I’m very grateful for how my parents raised me. And I remember as a kid, them catching a lot of flak for it, too. It wasn’t easy! Especially in the 80’s. I had juice on my granola because soy milk wasn’t readily available.
I feel lucky though, because I never had to give up anything on my plate or change my diet to lose weight or combat years of health problems.
My mom set me up for success, and because of her and how I was raised, I have never had to deal with excessive weight or health problems.
This is what we do for our children when we set them up with healthy habits starting at babyhood.
As adults, if we were not raised with good habits, and want to be healthy, we have to change ourlifestyle habits and it will not be easy.
I know that not everybody knows what to do or where to start to make lifestyle changes. And that is why I am here. I want to be there for you as you start your healthy lifestyle journey!
(See below for beginners guides on how to start your healthy adventure!)
Photo by Debbie Ducic
1. STAY HEALTHY NATURALLY WITH WATER
Water cleans us out on the inside. If you leave the inside “unwashed”, the likelihood of getting sick is higher. For best results, drink at least 8-12 glasses of water a day. Not fluids. There is a difference. This needs to be actual water.
Let me just give you a quick example of a few health problems that can be turned around with just 96oz of water in your day: Kidney stones, fatigue, lack of energy, bad breath, poor sleep, urinary tract infection, dry splotchy skin, lackluster hair, sore muscles, muscle cramps, elongated sickness, digestive problems, weight gain, and so many more pain in the butt problems, can be kept at bay simply by drinking plenty of water.
If you think drinking 96oz of water a day is impossible, I’ve got a few tricks for you right here! How to Drink 96oz of Water a Day. And if you don’t like water and can’t stand the taste, here’s a little help with that, too. Five Ways to Yummy-Up Your Water.
I am not a doctor, and of course, as always, if you’re not sure, it never hurts to ask your doctor what he/she advises for your daily water recommendations.
Photo by Brooke Lark
2. STAY HEALTHY NATURALLY WITH HERBS
“Herbs such as milk thistle, bilberry, hawthorn, evening primrose oil, garlic, Siberian ginseng and ginkgo are some of the most powerful food grade items medicine has ever seen. These herbs and others are entirely safe and very effective.” Dr. Agatha Thrash M.D. Preventive Medicine.
When I was in high school, I lived in a dorm, and for some reason this one particular year, I remember getting sick. A lot. Unusually often. One thing that the dean always made for us girls when we got sick was the shot of death. I hated it, but now, I use it for my kids.
It is a combo of grapefruit juice, fresh cloves of garlic, cayenne pepper, lemon juice, honey, and ginger. You blend this up into a shot, and literally shoot it. It burns, but it will take away a sore throat fast.
I grew up on herbs, they do actually work, and a lot of times, in my past experience, are a lot less invasive than going to a doctor and work even better.
It is important to be well educated when using herbs. I suggest doing a lot more reading on the use of herbs if it is something you want to use more of.
3. STAY HEALTHY NATURALLY WITH NUTRITION
One of the best ways to stay healthy is to eat a lot of fresh foods. Not just when you’re feeling yucky, and not just here and there. This needs to be a daily habit.
The saying prevention is better than cure is one I take seriously. And nutrition is the best way to put that saying into action.
Green, leafy veggies are on the top of my list, which is why I have “Green Drink Sunday” almost every Sunday! Habits like this make green things easy, fun and tasty. Even when my kids have friends over, they all get green smoothies or juice. It’s just how we roll!
Stay away from sugary foods like pastries, candy, ice cream, sodas, sweet tea, etc. (This doesn’t include fruit).
Sugar kills white blood cells which are our disease fighters. Increase fresh foods like citrus fruits, red and green bell peppers, kale, broccoli, kiwi, pineapple, spinach, etc. because they are high in vitamin C and they also help to increase production of white blood cells.
Photo by Logan Nolin
5. STAY HEALTHY NATURALLY WITH SLEEP
Proper sleep is essential to keeping your immune system strong and healthy. As soon as you start having late nights, disrupted sleep schedules, and then over sleeping, you’re creating the perfect playground for viruses to grow.
Getting too much sleep and not enough sleep are equally bad for your body. An adult should get at least 7-9 hours of rest per night.
I realize this is no quick or easy fix, but it has to be done for healths sake.
Weight control goes hand in hand with exercise, nutrition, and wellness. People that are overweight are more likely to have heart disease, strokes, diabetes, cancer, and depression. These are some of the very same diseases I listed in the beginning of this article.
Excessive weight causes so many problems. Aside from disease, it is hard on your joints, your mental health, and your ability to enjoy life.
Sometimes weight loss is just something you need a little extra help with, alongside your nutrition and exercise program. I highly recommend the PhysIQ System, in combination with the Nrf2. I am a vegan so I myself won’t use the whey protein in the PhysIQ System package, but you can purchase the Fat Burn and Prebiotic separately and replace the protein with the Nrf2 for a complete package!
7. STAY HEALTHY NATURALLY WITH EXERCISE
Getting exercise has to happen. Exercise keeps us younger longer, keeps our weight in check and presents aches and pain. It can also help keeps us healthy from disease, depression, and many other things that nobody should ever have to deal with.
“As exercise is increased, degenerative diseases of all kinds are decreased, life span is extended, various minor infections such as colds are reduced . . .” Agatha M. Thrash, M.D. Preventive Medicine
When you exercise, you’re breathing deeper and this helps to flush out your lungs and helps make you more resistant to respiratory infections. Do this outside and it is a win-win!
Exercise also increases white blood cells. Remember earlier how I said white blood cells are our disease fighters?
Exercise balances out our hormones. Including stress hormones. Stress makes us more susceptible to disease. So exercising brings us to a better, balanced state.
Photo by Kayla Duhon
Below are some resources for beginners on how to change your lifestyle to one of wellness and health.
This post may contain affiliate links. Please read our disclaimer for more info.
I don’t know about you, but math really isn’t my thing, and neither is counting calories. But for those of you who are looking for low calorie foods and meals, I have picked some of our top family favorite 5 meals under 500 calories for you to enjoy!
There are more than 5 meals under 500 calories that you can make and enjoy with your fam, but I’m going to keep it simple and introduce just 5 to you today!
Photo by Caitlin Greene
Keep in mind that, if you are eating whole foods, plenty of fruits, veggies, (raw and cooked) and legumes, nuts and seeds, there is not really any need to count calories. Your calorie intake will be just right if you eat the right foods and don’t over eat.
Eating too fast, eating too much and eating too often are where your calories will start to add up. Also, keep it simple. The trick to keeping your calories down are keeping it real simple.
PANCAKES
Every Sunday morning, it is tradition for us to have pancakes. I make them from whole wheat flour, and everybody has about 1-3 each. I make about 12, which allows for 2 per person.
2 homemade pancakes equals 217 calories!
That leaves plenty of room for your favorite vegan (or nut) butter and fruit, or 100% pure maple syrup topping. Our favorite is all natural peanut butter and applesauce. I also like to slice up bananas, add ground flaxseed, hemp seeds, chia seeds and walnuts. This of course is going to up your calorie and fat intake, but for a breakfast, it is not so bad. You want your highest calorie meal (or your “biggest meal”) at breakfast anyway. So go ahead and add the nuts, seeds and fruit! You’ll be full nice and long, and snacking won’t even cross your mind!
The trick to low calorie, vegan, pancake meals is making them at home, from scratch. My recipe makes 12 pancakes, and that’s 217 calories and 30.3g of carbs per serving (2 pancakes). (More for recipe info below!)
I know – it seems odd. But trust me, pancakes can be one of the most fat-free-est foods you’ll ever enjoy and not even know it’s fat free-ish! You can even omit the oil and you won’t notice. I do it sometimes when I’m out and don’t feel like going to the grocery store. Some foods do taste awful when you omit oil, but pancakes can really taste great without. It cuts down on fat, plus, it’s less expensive, and so . . . why not?
For more on what a vegan is, go here! (But wait until you’re finished reading). 🙂
Photo by Jan Antonin Kolar
POTATOES
Oh my goodness, the biggest myth ever, potatoes make you fat. Guys, no. Nope, potatoes are not fattening. Get that out of your head. They taste delicious, stop depriving your body of this amazing food!
This is one of our favorite meals under 500 calories.
Here’s the breakdown in your potato:
Calories: 87.
Water: 77%
Protein: 1.9 grams.
Carbs: 20.1 grams.
Sugar: 0.9 grams.
Fiber: 1.8 grams.
Fat: 0.1 grams.
Did you see all that fat? (I’m still looking).
The reason potatoes are known to be fattening is because most people fry them (French fries) add loads of sour cream, butter, bacon, and other fattening toppings.
Another trick to making your potato extra nutritious is to scrub all that dirt off, and eat the skin. The skin is where most of your nutrients are, so if you peel it, you’re missing out on loads of good stuff!
We top our potatoes with vegan butter, salt and pepper. Sometimes we buy vegan sour cream, but that is more of a “treat”. I grew up with extra virgin olive oil in a small hand held bottle. We used as our topping, still do most of the time. That and salt is great. Not much else is needed. But, if you’re looking for a loaded experience, steam some broccoli, or make a homemade, cashew nut gravy. Obviously the potato itself is under 100 calories, so you’ve got room to explore your with healthy toppings.
Just remember that your sauces and butters are where your fat and calories add up.
Photo by Nick Bratanek
QUINOA
There are 222 calories in 1 cup of cooked quinoa. When I make it, I don’t cook it with butter, only salt and water. I have made casseroles with it by adding mushrooms, onions, and other veggies. (Pinterest is great for finding quinoa casserole recipes). With being such a low calorie food, you’ve got room to explore your options. Serve it with a sweet potato and broccoli. I prefer my quinoa with tofu or beans, just so I have something relatively dense to “hold me over” for the next 5 hours (or my next meal).
Fun fact: Did you know that quinoa is actually a seed? And, did you know that it is a complete –vegan– protein? This basically means that it contains all of the nine essential amino acids required to build and repair protein tissues in the body.
To put your mind at ease, having a complete protein in one meal is not necessary, so don’t run out and buy it for the sake of having complete protein.
If you eat enough calories from a healthy meal with plenty of variety throughout your day, (even if your calories come only from plant-based foods) you will get enough diversity to make up for the essential amino acids within a day. So fret not if your other proteins aren’t complete.
Photo by Milada Vigerova
CHILI
Sadly, I rarely make chili anymore. My boyfriend is allergic to nightshades (tomatoes, potatoes, peppers, and eggplant). I tend to cook for the whole family at once, and don’t really enjoy spending extra time that isn’t necessary in the kitchen. So I don’t make chili much. But, it used to be one of our staples in our home.
My recipe is from scratch, and 168 calories for 1 bowl of chili. That also leaves plenty of room for a veggie and some fresh homemade cornbread! Delish!
This chili is made from the dry beans, with onion, garlic, tomatoes and peppers and plenty of herbs and spices. You won’t miss the meat, and don’t forget, don’t top it with any sort of fattening cream or sauce. Cilantro or parsley, and some cornbread crumbs are all you need for great flavor.
FRUIT
Yes, this is another one of our “meals” under 500 calories. I wouldn’t even bother counting calories here. Just eat up. Fruit has so many great things for your body, your body will thank you for it.
I know this isn’t a traditional meal, but for us, it is our dinner. We often eat fruit soup, fruit salad, or just a variety of fruits cut up as our “dinner”. Remember, dinner (or the last meal of your day) should not be a big meal, nor should it be a high protein high calorie meal.
Fruit is mostly water, so it doesn’t take your body hours to digest it like proteins and fats.
Photo by Rafael Ishkhanyan
And that’s it folks! If you want any of my recipes, just give me a shout out and I’ll send them your way! You know where to find me . . . But if you don’t, I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.
This post may contain affiliate links. Please read our disclaimer for more info.
Have you ever wondered how you can possibly be a vegan on a budget? Or be a vegan on a budget and still feed a large family? The fake meats, cheeses and other vegan foods are so expensive!
Let me show you how I have fed my family of 7 on $600.-800. month. You can seriously save money on a vegan diet.
Photo by Khamkeo Vilaysing
NUTRITION SHOULD ALWAYS BE IMPORTANT EVEN ON A BUDGET
Photo by Heather Ford
Nutrition shouldn’t suffer when you’re low on cash, but often it is one of the first things to go.
For example, let’s say you’re grocery shopping. . . buying jelly and peanut butter. Sounds simple. You have options. Too many options if you live in the US. Jelly can range from under a dollar to ten bucks, depending on where you’re shopping. So, on a budget, what do reach for? The 97 cent squeeze bottle of strawberry jelly, of course.
Here’s where things fall apart. Your jelly isn’t made of real fruit, real sugar, real colors, real flavors, or real . . . anything. You’re buying a 97 cent bottle of fake food. It is better for your health to completely omit jelly, than to buy a 97 cent bottle of counterfeit food. (Or just make it a peanut butter and banana sandwich). 🙂
Part of being healthy is eating healthy. Part of being vegan, is to be healthy. But, not everybody is rich, and not everyone can afford to buy pre-made vegan mayo, meat substitutes, 7-grain bread, vegan, frozen pizzas and Kashi ready-made vegan bowls.
If you are unfamiliar with what a vegan even is, and are just now learning, please check out my blog post “What is a Vegan?”
When you are on a budget, and especially with a large family, you have to get basic with your nutrition.
Photo by Alyson McPhee
LEARN TO COOK FROM SCRATCH
If you don’t know how to cook, learn. It is not really impossible. It is just like any other type of hobby or skill, it takes time, you’ll burn yourself and your biscuits, but in the end, there are too many YouTube videos and Pinterest tutorials for the, “I can’t cook” excuse to be a valid excuse for years and years. You may never be a chef or a genius in the kitchen, but even those who hate cooking can cook some pretty tasty, basic, vegan food.
Cooking from scratch opens doors to all sorts of inexpensive.
I made a meal for 8 people the other day with $30. I also got food for a group of 20 people and fed them all on $49. worth of groceries.
When you cook, the trick to “inexpensive” is to utilize (brown) rice, beans, and potatoes, etc. These items are not expensive, are filling, wholesome, and can be used for a base in a lot of recipes.
Fresh foods are good for you and should be eaten daily, but go sparingly if you’re trying to feed a large family on a budget. Carrots, cabbage, spinach, collards, and veggies/fruits in season are the best way to go when cooking with fresh foods on a budget.
BUYING IN BULK IS EASIER ON THE BUDGET
Photo by Monika Grabkowska
There are a few things that are best bought in bulk. Wheat, oats, cashews, other nuts, and seeds are best bought in large quantities. It cuts down on cost in the long run, and provide less trips to the grocery store.
A 50LB bag of wheat can cost you $50. – $85 bucks, but if you make 2-5 loaves of bread a week, that one bag of wheat should last you 3-4 months. This also depends on how much baking your’e doing in regards to other things that use flour. But, you’re probably paying less than a dollar for a loaf of bread that is fresh, homemade and taste better than any loaf of bread you could ever buy on a shelf. (You can buy nearly brand new bread machines from goodwill for 6 bucks and it’ll do all the hard work for you!)
Same goes for oats. I make granola about once a week at most, sometimes every other week. We eat granola regularly for breakfasts. I usually buy a 25lb bag of quick oats and sometimes a 25lb bag of rolled oats, and my oats will last me 4 months. A times I only get one 25lb bag and that bag still lasts forever! But buy granola at Whole Foods, or another grocery store, and you’re looking at maybe two bowls of granola for ten bucks? Try feeding a large family on that and you’ll go broke in a week!
Here are some must-have items that make cooking from scratch and using bulk foods, much easier: A blender Wheat grinder Bread machine Crock pot/Instapot or Slow cooker. Food processor
MONEY SAVING TIP: Believe it or not, scratch cooking isn’t as popular and therefore these expensive items can be purchased at a second hand store, typically brand new/never used, for under 20 bucks! So look there before you go to Amazon and spend $100-250. on each item!
A VEGAN ON A BUDGET HAS TO SIMPLIFY
photo by Dragne Marius
Your meals don’t need a lot of variety to be healthy or even taste good.
Choose 3 items for a meal. Your main dish, (lasagna, beans and rice, potatoes, etc.) a fresh food, and a cooked or steamed vegetable. That is it. Choose vegetables and fruits that are in season, (corn on the cob in season is $0.25 a piece in the summer!) and you can feed a large family of 7 plus people on ten bucks.
When you bake muffins, cut the sugar and make it less of a dessert and more of a main meal. Make a quadruple batch, and cut up a bunch of oranges and you’re set for one meal. All you need for breakfast is a bunch of muffins and a fresh fruit. If my kids are still hungry, I always have granola in the cupboard. This might cost you $5-10 bucks, max.
Simplifying what is served saves so much money. I always cut corners on appetizers and desserts. This also helps with portion control and weight control, as well as money control.
Nobody needs dessert. Nobody needs an "appetizer".
What you need is your main dish, your fresh food and a cooked or steamed veggie. Maybe add a slice of bread, but that’s a complete meal. And that meal should feed the family of 7+ easily on $5-15.
Photo by Damir Spanic
CUT THE GREASE AND CUT THE COST
Vegetable, coconut, olive, peanut and other oils are expensive and unnecessary. I don’t like my food to taste bland, so I don’t omit when I know it’ll change the flavor extensively.
Sautéd veggies in water not only cuts on cost, but cuts on trans fat and weight gain. For healths sake, no sautéing should ever be done in oil, and frying should just never happen. Ever. So making the change from sautéing in oil to water sautéing could save your life and your budget. Make up for the flavor change with herbs. Allow time for your taste buds to change. It can and will happen.
Pancakes, waffles, muffins, some cakes, biscuits, and similar items can be made substituting applesauce and water instead of oil and milk, and the taste doesn’t suffer, and you’ve just cut down significantly on your budget. When I am trying to save money (or milk) I use water in place of milk, pretty much always. And honestly, it’s more of a mental thing than a taste thing anyway. Water doesn’t make pancakes, muffins or biscuits taste much different. In fact, usually when I don’t say anything, the fam prefers how biscuits turn out best with water.
Go here for more on how to lose and maintain healthy weight.
Photo by Michael Longmire
DON’T DRINK AWAY YOUR CASH
Juice, milk, and other beverages are just a waste of your health, teeth and money, and what I call a “treat”.
In our house, we drink water. Always. That’s it. I buy a filter and use water from the tap. We save the environment by cutting out plastic and our health by hydrating strictly with water form the tap in a nifty filter pitcher.
On special occasions, like Thanksgiving, Christmas, birthdays or movie nights, we’ll buy a bubbly drink or I’ll make apple cider, but typically, we don’t drink anything with our meals anyway. If we do, it is water.
Drinking with your meals isn’t good for your digestive system. Juice and other drinks aren’t a “need”. They are simply a “want” that the budget doesn’t need to suffer from.
PASS ON THE SUGAR
Sugar is expensive, especially when you buy organic, raw, cane sugar like I do. (Which is the healthiest option for baking). There are few things that really don’t need sugar at all. Experiment with this and save money. A few things I have added and omitted sugar in, are waffles, pancakes and cornbread. Muffins you can cut back on, but they are tricky and it takes a little tweaking. But pancakes don’t need sugar, and cornbread doesn’t need much (if any) either. Same goes for bread. I make 5 loaves of bread with less than a cup of sugar.
Sugar in excess will put weight on you, so for weight management, leave the sugar out where it is not a “need”.
TO BE A VEGAN ON A BUDGET, PASS ON SNACKS
Snacking adds a significant amount of calories to your daily diet and weight to your hips. They are generally pretty expensive and generally non-nutritious
Photo by Akemy Mory
and full of preservatives. So, leave those for the weekend. Or for holidays.
At our house, we have “snack night” every Saturday night. That is our tradition and has been for years. It is the only night we ever have chips, crackers, and other snack-like foods. If I am not careful, I can drop a hundred bucks on snacks for one night!
Eat your meals at regular times and fill up on whole foods and complex carbs. Don’t snack between. You’ll save money and extra weight.
When grocery shopping, cooking and feeding your family, keep in mind that there are wants and there are needs, and often the expensive things tend to be wants. Expensive things are either salty, sweet, fast or unhealthy. So use these items for special occasions.
Mayonnaise, butter, nut butters, cheeses, dressings, dips, whip creams, and other extras are very fattening and expensive. I used to make my own mayo, mustard and ketchup. I still make my own whip cream. Dips we just don’t use. For two reasons, one, I don’t make appetizer, and second, we just aren’t used to it so it’s not something we miss. It saves so much time in the kitchen, money in the pocket and fat on the body.
Photo by Sharon McCutcheon
STORE BRANDS, COUPONS, BUY ONE GET ONE
Look for store brands instead of name brand labels, it saves a lot of money. Just be careful when buying store brands. Read the ingredients. Sometimes store brands aren’t even real foods. Often these brands also have high fructose corn syrup added. I pretty much know what does and doesn’t have added sugars and salts in it, and this is something you learn as you go.
Coupons can save you about $20. a trip. Look for coupons in your junk mail (I know this isn’t food, but get toothpaste and deodorant coupons in my junk all the time).
At my grocery store, they often have buy one get one free, so I always look for these items, and I tend not to buy them when they aren’t having the special. Most likely, it’ll happen “tomorrow.”
DON’T GO SHOPPING WHEN YOU’RE HUNGRY
I think we all probably know this but here’s a reminder, don’t go shopping when you’re hungry! You are more likely to buy something fast, something expensive, and something unhealthy.
If you live in the country, plant a garden. I used to have 2 raised beds. It was a small enough garden that it was easy to manage and not too much of a headache to weed, but big enough that I had plenty of squash, cucumbers, herbs, and most used in-seasonal veggies, for free.
If you have a garden your spending is going to go down significantly. Fresh food costs the most on my grocery shopping trip. I usually spend anywhere from $40-$75 on fresh food per week. When I have a garden that drops significantly!
As a side note, gardening is fantastic for several other things, too. One is earthing, which has shown to improve sleep. I write all about that, here. 🙂
Photo by Nathaniel Jenkins
I would love to hear how you have become a vegan and are doing it on a budget! 🙂 Or maybe how you want to and your ideas on how you plan to make it work.
If you have any questions, I would be glad to answer to the best of my ability! And if I don’t have the answer, I’ll either find the answer or someone else that can give you an answer. So please don’t hesitate to ask! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.
This post may contain affiliate links. Please read our disclaimer for more info.
There are a lot of things that ruin your sleep. The older we get, the more difficult it is to sleep, but have you ever wondered why? I am sure you wonder every day, unless you’re a rare one that actually sleeps like a baby still.
Photo by Bruce Mars
Sleep is so underrated until you can’t sleep. Then it becomes one of the most valuable things in your life!
How come some people sleep like babies and others just cannot seem to fall asleep, stay asleep, or wake up when it’s time to get up, and actually feel rested?
She also says that, “sleep before midnight is twice as beneficial as sleep after midnight, because growth hormone (useful in adults for repair and healing, cheerfulness and a strong mind) is produced mainly during the hours before midnight, and only when one is sleeping.”
She goes on to say that, “REM sleep is important for learning, memory, and adaptation. Irritability, anxiety, and mental disturbance follow REM deprivation.”
She further stated that, “sleep loss is associated with retention of nitrogen, sodium, and water; more protein is required to compensate for excessive losses which occur on the second day of sleep deprivation.”
So obviously, lack of sleep is bad but, we kind of know that. At least some of us do. If nothing else, we know it makes us grumpy. And nobody likes grumpy people.
You may not appreciate what I’m about to say, but take it or leave it. If you’re missing out on good ol’ Mr. Z’s, you might at least consider eliminating one (or two) or at best, seven, of these sleep robbers. You might actually begin sleeping better and sounder again!
Photo by Gaelle Marcel
ELECTRONICS RUIN YOUR SLEEP
I will be the first to tell you that the TV sometimes sends me to dreamland. But I don’t fall asleep to a TV on purpose.
Truth is, it is not actually the TV that puts you to sleep, but the relaxation, the zoning out, and the fact that you were previously tired before you started watching TV. And it is true, if I am not tired I don’t generally fall asleep watching TV.
Electronics emit a blue light that triggers your brain to stop making melatonin. The blue light exposure can delay the onset of REM sleep and lead to morning drowsiness.
I have five kids and I’ve got one that is particularly addicted to her phone. Not only her phone, but she has to have the TV on while she’s on her phone. And out of all five of my children, she is the one that struggles the most with a good night’s rest. Hmmm . . .
Alternatives to TV at night? Well, get the old board game out, a puzzle, a coloring book, some music and candles, and hang out with the family old fashion style. Read a paper book. Read a magazine. Work on a project or an art form. Do something that is not TV related.
Photo by Kelen Emsley
A SEDENTARY LIFESTYLE RUINS YOUR SLEEP
When kids play hard outside, moms always say, “at least they’ll sleep good tonight!” But did you know this goes for grown ups, too?
Folks, find a way to break a sweat. Every. Day. Exercise and wear yourselves out. Get out in the dirt, the snow, the water, the gym. Somewhere away from the chair, the couch or the bed.
A study was done on young adult “weekend athletes” who played tennis or golf two or three times a week, and was published in Sports Medicine. They found that these “athletes” physical condition was onlyslightly better than completely sedentary individuals.
A little bit of exercise doesn't cut it.
It’s important to make vigorous exercise a daily habit. For ultimate health and great sleep, spend two hours a day exercising. One hour outside, another hour inside, either weight training or something equally active that forces you to use your muscles. For example, cleaning the garage, or something where you’re lifting pulling and pushing. If done right house cleaning can be this. I break a sweat sometimes when I’m cleaning.
Going to the gym is a thing, I go every morning (except on the weekend; that I leave for outdoor activities). But, studies have shown that exercising outside, particularly when the sun is shining, results in greater and steadier muscle growth. Plus, the benefits of fresh air work in your favor for a better night’s rest.
Photo by Ariel Pilotto
YOUR SHOES RUIN YOUR SLEEP
“Emerging scientific research has revealed a surprisingly positive and overlooked environmental factor on health: direct physical contact with the vast supply of electrons on the surface of the Earth.”
“Earthing (or grounding) refers to the discovery of benefits—including better sleep and reduced pain—from walking barefoot outside or sitting, working, or sleeping indoors connected to conductive systems that transfer the Earth’s electrons from the ground into the body.”
“Omnipresent throughout the environment is a surprisingly beneficial, yet overlooked global resource for health maintenance, disease prevention, and clinical therapy: the surface of the Earth itself.” G. Chevalier, S. T. Sinatra, and J. L. Oschman
Get outside and play in the dirt! 🙂
YOUR DRINK RUINS YOUR SLEEP
In 8 Steps to Improve Your Quality of SleepI mention this, but I’m going to say it again . . . Coffee and alcohol . . . These two things can really mess with your night.
It takes 4-6 hours for the body to metabolize caffeine, which is a stimulant that can disturb a good nights rest. Just 1 cup of coffee (even early in the day) can still effect quality sleep.
If you’ve decided to quit drinking caffeine altogether, it can take 2 weeks and up to 2 months of being off of caffeine, before the detox process is complete. During this phase, you may find it very difficult to rest, even though you’re not consuming caffeine at all.
Initially, a glass of wine helps a lot of people fall into blissful dreams. But did you know that, even though you fall asleep quicker and sleep sounder right away, it actually reduces rapid eye movement (REM) sleep. And the more you drink before bed, the more pronounced these effects. REM sleep happens about 90 minutes after we fall asleep. REM sleep is when you dream. It is also the part of your rest that strengthens your immune system. Deep sleep is “for your body” and REM sleep is “for your brain”.
Because alcohol messes up the natural sleep patterns in our bodies, the quality of shuteye is compromised.
Photo by Derek Thomson
AGING CAN RUIN YOUR SLEEP
As people age, they often develop more medical problems, if they don’t take care of themselves. Snoring and other sleep related breathing disorders tend to be more prevalent. Also, insomnia increases as you age, which again, is mostly because of health problems.
The underlying problem -with most problems- is your health.
But, health (most of the time) can be turned around. (Here’s your beginner’s guide to healthy living if you don’t know where to start!) You can add years to your life, literally, and you can also change how you feel.
Exercising isthemost important healthy habit you should develop, in order to live longer, sleep better and feel better!
Aging doesn’t have to change your ability to exercise. If you exercise in your teens, twenties and on into your thirties and forties when it really counts, you’re going to be less susceptible to disease and other health issues, as well as insomnia.
PREVENT AGING AND INSOMNIA
Prevent the onset of aging by learning how to balance8life. Your mindset is going to be your power. Don’t give into the need to follow the masses and blame everything on age. Take your health by the b**ls. There are a lot of people that feel great at 30-90 who take care of themselves.
Take care of yourself! No excuses!
Wikipedia says that: The causes of aging are uncertain; current theories are assigned to the damage concept, whereby the accumulation of damage (such as DNA oxidation) may cause biological systems to fail, or to the programmed aging concept, whereby internal processes (such as DNA methylation) may cause aging.
Wikipedia isn’t the only place you can find this information. Scientists have actually put a lot of thought and time into the study of aging.
“Some of the most studied and best understood theories of aging involve what is happening on a cellular level. From exposure to damaging oxidants and free radicals, the “Free Radical Theory of Aging,” to declines in certain cellular systems like energy production, the “Mitochondrial Theory of Aging,” to another theory that is . . . , the “Sirtuin Theory of Aging.'” ~ Greg Fox.
7 months ago I started taking Nrf2, a natural supplement that is clinically proven to reduce oxidative stress. It is essentially an anti-aging supplement that works at the cellular level. I feel it. I am only 40, but I feel the difference! (Putting “only” in front of 40 really feels wrong, just being honest). Not only is Nrf2 “anti-aging”, but after taking it for 3 months, I started sleeping through the night for the first time after my frozen shoulders, for 4 long years.
YOUR NAP IS RUINING YOUR SLEEP
Afternoon naps are a glory hallelujah type of thing – in the moment. But then you wake up groggy, irritable or . . . you might feel great. However it is that you wake up, it wakes you up too much.
Naps ruin your night because they prevent you from being tired at bedtime. As a result, your good night sleep has just been sabotaged.
Skip out on the nap. Get up, move around, go outside, make some Axio, do something to wake up.
Regular Axio only has 100mg of natural caffeine in it. There are also decaf options. Axio also has the ingredients of the Nrf2, and it’s a brain wake up as well as an energizer.
IRREGULARITY RUINS YOUR SLEEP
If you struggle with sleep, and sleeping all night long, it’s time to get on a regular routine.
You’ve got to have a bed time and a get up time. And this has to happen on the daily.
I know – I don’t even do this that strictly. But I am pretty regular on my bed time being an approximate time every day. My morning alarm is more difficult to get up to though, when I change it, and I always feel it. But generally speaking, if you sleep at a regular time and get up at a regular time, not only does your body know what to expect, but it is easier to be tired at bedtime and awake when it’s time to be up.
regularity is everything when it comes to sleep.
“Week-long irregular sleep schedules are significantly associated with lower self-reported morning and evening happiness, healthiness, and calmness during the week,” Akane Sano, PhD
Photo by Logan Nolin
IN CONCLUSION
Our bodies thrive when we take care of ourselves. For more on how to take care of your body, go to “blog” and discover everything you need to know about how to start your health journey. I show you how balance8life works on a daily basis. I teach you what balance8life is, and how to live a balance of these 8 methods to have a healthy, balanced life! (That’s a lot of balancing, but I think you get the idea!)
If you have any questions, I would be glad to answer to the best of my ability! And if I don’t have the answer, I’ll either find the answer or someone else that can give you an answer. So please don’t hesitate to ask! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.
This post may contain affiliate links. Please read our disclaimer for more info.
Fat burning techniques go deeper than dieting or cardio. Fat burning comes from a balanced lifestyle; it is essentially a lifestyle that should be lived daily, even when you’re not trying to burn fat.
A healthy, balanced lifestyle sets you up for an amazing future of health for your mind, body and soul as well as emotions.
When one part of our health gets off kilter, the rest will spin out. Eventually we’ll have to start over. But that’s okay, starting over is better than abandoning ship completely.
Losing weight can often feel like an uphill battle. I have many friends that have struggled with weight for years and come to me for help.
The number one thing that I have witnessed as a downfall to success, has always been the lack of true commitment.
The decision has
to be made.
Once you make the decision to lose weight and commit to it, that’s when things happen. Until then, talking and wishing and doing temporary diets and partial exercise programs for a week, (yes I say a week because I’ve witnessed this over and over) nothing will change. Weight comes off 5-10 pounds in, then the commitment somehow goes away and the pounds come piling back on. I have had many texts and phone calls from friends, crying about the fact that the weight went back on and ask what to do to fix it.
Nobody can help you if you do not help yourself first.
Making the commitment and a solid decision, is the number one and most important thing to tap into, for true fat burning results.
FAT BURNING WITH WATER
Over half of our bodies are made up of water. To stay hydrated, we need to drink 8-12 eight ounce glasses of water per day.
If you grab a bottle of water instead of tea, coffee, juice, coke, etc., you’re saving yourself (about) 2.6 tablespoons (39 grams) of sugar per can. 8 cans of coke = 1 cup of sugar. This is double the amount of sugar in 1 slice of angel food cake. This in turn is a lot of calories and “fat” that drinking water will completely eliminate from your daily diet.
For a little more in depth on why sugar makes you fat, there’s a good article written by Dr. Jason Fung, a Canadian nephrologist. He’s a world-leading expert on intermittent fasting and low carb, especially for treating people with type 2 diabetes. He has written three best-selling health books and he co-founded the Intensive Dietary Management program. Check out his article about sugar here.
FAT BURNING WITH NUTRITION
I talk a lot about how amazing the vegan diet is. The number one reason I recommend the vegan diet is because it is a balanced diet that does several things all at once. If done right, it can help you maintain healthy weight, while keeping your heart healthy, giving you energy, making you feel less tired, foggy and groggy, as well as the obvious; you’re saving animals. There are many reasons why a vegan diet is the bomb diggity.
You can maintain healthy weight a lot easier on a vegan diet, plus, it is a “diet” that you can continue to maintain after your “dieting” process is over. Since this diet is not a temporary fix, it is a permanent, healthy, lifestyle that can be maintained form birth to old age.
FAT BURNING WITH EXERCISE
Just 30-60 minutes of exercise a day can take off roughly about 8-10 pounds in a 3 month time frame. The more you sweat, the more rigorous your exercise, and the longer you do your cardio, will determine how much weight
comes off and how quickly.
When exercising to lose weight, the best thing to remember is that muscle weighs more than fat. So, if you are weight training while losing weight, you may not lose as quickly, simply because you are gaining muscle while losing fat.
FAT BURNING WITH SUNSHINE
There are new studies that show that sunlight may actually burn fat. It was accidentally discovered and is still being studied. It’s speculated that this could partly be a reason why we pile on extra weight in the winter months when there is less sun exposure.
Sweating on the other hand, is not a calorie burner. Sitting in the sunlight sweating away is only dehydrating you. Once you drink water after sweating, you rehydrate, your weight is right back to where you started. So don’t confuse sweating in the sun with calorie burning.
Sunlight also tends to suppress our appetites making us less likely to eat as much.
And then there’s always the vitamin D factor we get form being in the sun, which is a plus, so don’t skip out on your time in the sun!
FAT BURNING WITH REST
Sleep before midnight is twice as beneficial as sleep after midnight, as growth hormone (useful in adults for repair and healing, cheerfulness and a strong mind) is produced mainly during the hours before midnight, and only when one is sleeping. . . It is better to sleep between 6 and 9 hours daily, as persons who sleep less than 6 or more than 9 hours tend to live shorter lives than those sleeping 7-8 hours. Weight gain increases sleep needs. Weight loss decreases sleep needs.
With good sleep comes good energy and positive thinking which is a fantastic for an energetic exercise routine. When I wasn’t sleeping well, I really struggled to get the energy up to work out regularly. I did it, but it was so painful. It was 75% pure will power. Even then, I felt like my workouts were lacking. It was one of those, “any workout is better than no workout” days, but 3 times a week!
When I started taking Nrf2 my afternoon fatigue vanished and 3 months in, I was sleeping through the night every night! My workouts, my recovery, and my energy has just been through the roof, which has resulted in gains I haven’t seen in years.
I highly recommend this nutritional supplement if you’re having trouble sleeping! It’s anti-aging, gluten-free, natural, and vegan!
FAT BURNING WITH MEDITATION
Often times we don’t really give downtime the credit it deserves. Whether you meditate on a higher power or on the sound of your own voice, or repeat a weird mantra, it is important to find time to be grateful. When you stop to be grateful for your life, the people in it, and love yourself, it helps put your mind in a positive place. Positive thinking removes the need for emotional feeding, and makes it easier for you to say no.
Fresh air technically doesn’t burn fat. If you were to go outside and breathe in some fresh air, you can’t expect to drop 10 pounds. But, getting outside to work in the yard, walk, meditate, sunbathe, and play with the dog or the kids, is something that takes your mind away from eating for no reason. And a lot of weight is gained simply from eating out of boredom.
FAT BURNING WITH MODERATION
Be mindful of the amounts you eat, and how often you eat.
Fasting – or not snacking – between your meals is a huge weight loss trick that is so simple it’s hard to believe. 5-6 hours should go between your meals with nothing in between but water! Not even a single cracker or grape.
Eating backwards does amazing things for weight loss! Switch your meals around. If you want to eat 3 meals, have your typical dinner for your breakfast, and your breakfast for dinner. Most Americans tend to eat their heaviest and highest calorie meal at night. It should never be this way.
FAT BURNING WITH TWO MEALS A DAY
Vegan powerlifting champion, Jim Gurtner, says that eating or skipping dinner determined his weight gain and/or loss, depending on what competition he was going to be in and what his goals were.
For me, when I want to lose my extra little tummy quick or shed a few pounds fast, I always skip dinner. My last meal will be around 3 or 4pm and that’ll be it. This isn’t bad for your body and it doesn’t slow your metabolism. Fasting and giving your digestive system a break actually helps you lose weight and also increases your chances of having better health.
GET RID OF EXCUSES
Nothing kills goals, puts on weight, prolongs bad habits and keeps you from moving forward more than excuses.
Identify them. Get rid of them.
FAT BURN AND NEVER DIETING
Dieting is temporary and once your diet has run it’s course of 4-6 weeks (give or take) your bad habits step in to take the lead again. Dieting is a ticket for a rollercoaster ride of weight loss and gain and loss and gain. If you’re wanting to ride a rollercoaster, you’d do better going to 6-Flags.
For more on weight loss, read Principles of Weight Control here.
I would love to answer any questions you may have or hear about your weight loss journey! Please stop by and follow me on my social media so we can be friends! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to hang out best, you can find me!
