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A Healthy Bite - ThatOrganicMom
25 minutes | Jan 2, 2023
Making Recipes from Gilmore Girls with Larisa – EatingGilmore
Looking for recipes from Gilmore Girls that you can make? I get you, and I have a solution! You're watching Rory and Lorelai eat stacks of pancakes and drink copious amounts of coffee, and suddenly, you are ravenous. Been there, done that. So what's the solution? Head over to EatingGilmore.com to whip up a recipe that will satisfy your food cravings! Larisa, the creator of EatingGilmore.com is in the process of creating a recipe for every single episode of the popular series Gilmore Girls. And why not? You know they're always eating and it makes us so hungry! In this episode, we explore our mutual love of food, cooking, cookbooks, and of course, the popular hit show Gilmore Girls. Meet the Author behind EatingGilmore Larisa is a home cook obsessed with Gilmore Girls and is cooking her way through the series one episode at a time. Each episode she chooses a dish, drink, or meal to prepare inspired by that episode then develops a recipe to share on her website. Cooking has always been something Larisa enjoyed and it truly shows in the food she creates to pair with each episode. eatinggilmore.com Making Recipes from Gilmore Girls - Rebecca's Favorites Apple Cider Ice Cream - see photo belowMac and Cheese Chocolate Milk Shakes - see photo belowCoconut Shrimp Tacos with Mango Avocado SalsaDr. Pepper BBQ Chicken Nachos (I substituted Kombucha Brew Dr., and it was still absolutely amazing!) My daughter and me toasting our perfect milk shake and episode pairing thanks to Larisa! Lorelai: We should be eating, I'm hungry! Don't they want us eating? Isn't that what the point of the Hungry Diner is, to feed the hungry diner? Or is the point of the Hungry Diner to keep the diner hungry, in which case they should call it the Eternally Hungry Diner cuz you're not gonna get any food here, loser!Rory: That would be quite a sign.Gilmore Girls While eating dinner in front of the tv isn’t something experts recommend doing every night, an occasional dinner at the coffee table while watching your favorite show is a great way to bond with your family or friends. When you pair Gilmore Girls with one of Larisa's recipes, you can turn screen time into family bonding time. Apple Cider Ice Cream Recipe by Larisa and then I used my caramel sauce recipe for a delicious topping! Rory: You know, there will be food there.Lorelai: Finger food, aka snooty little balls of attitude!Rory: Oh boy.Lorelai: I need real food, peasant food, hearty bread, meat, cheese, little pickle chips, sauce, a special sauce. This is the food that sustains me, this is the food of my...Rory: Oh my God, just eat the burger already!Lorelai: How crabby!Rory: I'm not crabby.Lorelai: I didn't even get through my special sauce speech. That's crabby.Gilmore Girls Transcripts EatingGilmore [00:00:00] Rebecca: So tell me a little bit about yourself so that you know, people can get an idea of who you are from you. [00:00:06] Larisa: Yeah. so I'm Larissa. I am the person behind the Instagram and blog called Eating Gilmore, and essentially the project is where I recreate a dish or drink of some sort that is inspired by every single episode of my favorite TV show, which is Gilmore Girls. [00:00:28] Larisa: That is so cool that you had the idea to do that, because I. It's interesting [00:00:33] Rebecca: when you watch a TV show or sometimes even a movie, but I feel like it's more with TV shows and they're eating something. It always makes you want to eat too. [00:00:43] Larisa: Yes, . I'm always hungry when I'm watching the show [00:00:47] Rebecca: because they eat all the time and I got my coffee because I'm like, okay, we're gonna be talking about Rory and Lo Loli, so I know there's gonna be coffee involved , so I have to have my coffee. [00:00:58] Larisa: Perfect. [00:00:59] Rebecca: Yeah. So obviously you loved Gilmore Girls, it's your favorite show, you said.
63 minutes | Dec 12, 2022
Dr. Bill Schindler on What and How Humans Should Be Eating
[00:00:00] Rebecca: I listened to your, talk at the Weston A Price Conference and was so fascinated by everything that you've done and everything that you've experienced. So to start off, would you just give us a brief introduction of who you are and how you got to be where you are eating like a human. Who is Dr. Bill Schindler [00:00:17] Bill Schindler: Sure, I would love to, and thank you for the opportunity to talk with you today. So my name is Dr. Bill Schindler, and I am the executive chef currently of the Modern Stone Age Kitchen, which is a full family endeavor, which I'm sure we'll talk about in a little bit, and also the director of the Eastern Shore Food Lab, which is our non-profit. https://eatlikeahuman.com/eastern-shore-food-lab/ [00:00:34] Bill Schindler: And the where, how we got to this place, you know, our tagline, our, our motto, all of it is, is "eat like a human" because my background is actually in anthropology and archeology and I've spent literally my life at some level looking and I'm trying to understand and studying ancestral and traditional diets. [00:00:52] Bill Schindler: Some through the archeological record and some millions of years old and some more recent in historic through the ethnographic record and tried to make sense. And I'm using that to make sense of, our current issues surrounding food and diet and health and ethical eating and sustainability and all those things that we're really, you know, trying to problem solve today as a species. In Person Classes: https://eatlikeahuman.com/product/eat-like-a-human-3-day-intensive-march2023/ The Question We Should Be Asking About Food, Not What but How [00:01:13] Bill Schindler: We've, I think my, my wife and I and my family have really started to at least ask the right questions. We don't have all the right answers, I'm sure, and we're headed in the right direction, but I think we've, we've started to at least ask the right questions, which I think is, is, is very important, especially in today's [00:01:28] Bill Schindler: dietary climate where we had landscape, where we have all sorts of, of information hitting us, left and right and don't really know, know how to feed ourselves. But my own relationship with food is, is actually incredibly important as well. I spent most of my life, very unhealthy because of how I ate, incredibly poor self body image, battling weight, battling, metabolic disease until we've really took this ancestral and traditional approach. [00:01:52] Bill Schindler: my, I'm I'll turn 50 in about a month, and I've never felt better. I've never been in better health and, my entire life has been transformed because of, of this approach. And, and very quickly, I think just to mention what that approach is. We as a species right now, as humans, are trying to understand obviously how to feed ourselves. [00:02:11] Bill Schindler: Most of us wanna lose weight or feel better or live a better life, and to figure out how to do that, we're asking the question, "what should I eat?" [00:02:19] Bill Schindler: And trying to achieve that health or that body. Through that answer. You know, what, what should I eat? And we think that, you know, from that sort of Weight Watcher's mentality, if I have this much carb, this much protein, or I go on this diet and I eat this green smoothie and all this, all my problems will be solved. [00:02:35] Bill Schindler: And even though what we should be eating is a very important question, what I hope we get a chance to dive into a little bit today during this conversation is it's not the only questions that humans need to ask. How Should We Eat? [00:02:47] Bill Schindler: We are a completely different species. The way we go about eating and getting our food is completely different from every other animal on the planet. It is partially the what built us as a species with these big brains and these big bodies.
26 minutes | Dec 5, 2022
Top 5 Reasons to Hire A Personal Chef with Shelley Blechar
You want nourishing whole food meals made from scratch. Here's the perfect low-stress option for the work-from-home professional or the health-conscious family to stay happy and healthy. You'll find everything you want to know about hiring a personal chef here. Chef Shelley Blechar has been providing personal chef services for over 17 years! She's here to share her knowledge, so if you want to meal prep, hire a chef, or be one, listen to this episode. You can also read more information below, plus you'll find transcripts, links to her resources, and some of her YouTube videos below. Your family needs your time and attention, but you may be busy with work. When you hire a personal chef, they take care of everything from planning and cooking healthy meals to cleaning up afterward. 1 - You Can Focus on Family Life. Hiring a personal chef will give you more free time if you’re busy with work, kids, and other responsibilities. It also means you won’t have to worry about ensuring everyone eats right and stays fit. Personal chefs cook fresh food that tastes gourmet and clean up after themselves. 2 - They Take Care of Everything Else. You might think that hiring a personal chef would cost an arm and a leg, but it doesn’t have to be expensive at all. Some chefs offer discounts for families who need help feeding themselves. Chef Shelley has information on the average price of personal chefs in different locations across the USA. Get that information here. 3 - They Help with Meal Planning. If you’re looking for ways to save money, consider hiring a personal chef. These professionals will cook high-quality, nutritious meals for you and your family, so you won’t have to spend extra time preparing food. In addition, you’ll likely waste less, too. (Fewer bunches of wilted, unused greens dying in the back of your fridge!) 4 - They Save Time. You might not think hiring a personal chef would save you much time, but it does. Instead of spending hours in the kitchen, these chefs prepare delicious dishes in minutes. In some cases, you may have access to a team of chefs. Either way, you won’t be cooking, so you’ll have more time for your needs. 5 - They Provide Nutrition Education. Another benefit of hiring a personal chef is that they provide nutrition education. They may teach you how to cook healthy meals and help you make better food choices. Many personal chefs also offer private cooking lessons, which you can do in your own home! Personal Chef vs. Private Chef Chef prices will depend on your needs. If you need a high-end chef in-home most days of the week it will cost you more than one who prepares food for your fridge once a week. Here are some of the difference between a personal and a private chef: Private Chef A private chef often lives with and works for one client to shop for and prepare fresh meals on a full-time basis. As a salaried employee, a private chef may create weekly menus, handle meal preparation, and do on-site cooking, all according to their client’s needs. In addition, the private chef may be expected to prepare food for special events such as birthdays, anniversaries, and holidays. These meals may have higher expectations, such as one might find in a fine dining restaurant. One of the key differences is that a private chef is many times more expensive than personal chef services. Here’s why: Personal Chef A personal chef prepares meals for several clients on a recurring basis. Clients may choose twice-a-week, weekly, bi-weekly, or monthly meal prep services. The personal chef will prepare customized menus according to each client's dietary needs. Some may even offer menu planning and shopping without food preparation, only supplying the recipes and ingredients so a client can cook on their own. However, for the most part, a personal chef plans and prepares meals for each client. Once the meal planning is complete,
43 minutes | Nov 28, 2022
Is Ghee Good For You: Health Benefits and More
Move over butter, ghee is on the rise! My guests on this episode of A Healthy Bite are the founders of Simply Ghee, and they're sharing everything you could ever want to know about this golden superfood! Listen using the player above, but also make sure to use the table of contents below to read more about ghee. Just for you, they've created the coupon code OMGhee to save 20% at SimplyGhee.com. (Nope, this is not a sponsored post and I'm not an affiliate for the product. As I often do, I'm sharing information about a fantastic product that I believe in, because I think it will be beneficial for you!) What is Ghee and How Is it Made? Ghee comes from the process of separating the various components of butter. Technically speaking, ghee is almost clarified butter. Keep reading. So, how is ghee made? Well, butter is made up of saturated fat, sugar, protein and moisture. When it is heated on low heat, it melts and separates the solids of lactose and casein from the fat and moisture. Those solids sink to the bottom and as the heat cooks more the fat (oil) becomes clearer. Once done, you can see down to the bottom of the pot where the solids have adhered to the bottom. The solids are responsible for imparting a caramelized/slightly nutty flavor profile in ghee. Is Ghee better than butter? Yes and no! Simply put, ghee is butter without lactose (sugars) and casein (proteins) and moisture leaving behind the beautiful saturated fat. Beyond clarified butter which always contains solids. Ghee is way purer! Ghee is purer than butter but good grassfed butter also has many healthy benefits too. Those who might have issues with dairy can tolerate ghee without lactose and casein since these two culprits have history doing so with lots of folks gastrointestinal systems.Simply Ghee Is Ghee Healthy Ghee has numerous health benefits! Here are just a few: Rich in essential, health-boosting vitamins, minerals and nutrients, ghee has plentiful amounts of fat-soluble vitamins A, D, E, and K. These nutrients nourish and protect the brain and boost the immune system. In addition, ghee aids the body’s absorption of fat-soluble nutrients from other foods.Heals and repairs the digestive tract - In Ayurveda, ghee is believed to aid in digestion. Because it only contains trace amounts of milk, it is suitable for most people with dairy allergies and also fits the Paleo diet.Perfect balance of Omega 3, 6, and 9, the same fatty acids found in foods like avocado and salmon.Contains conjugated Linoleic Acid (CLA) which has been shown in studies to lower cholesterol and high blood pressure. CLA may help reduce tumors, inflammation, and help fire up the metabolism. A study on a rural population in India showed a significantly lower prevalence of coronary heart disease in men who consumed higher amounts of ghee.Increases energy levels, according to Ayurvedic Medicine, by supplying life force to the body and mind. Learn more about the health benefits of ghee. Ghee Benefits According to The Complete Book of Home Remedies by Dr. Vasant Lad, mixing a small amount of ghee in warm milk may help relieve constipation. Beyond the health benefits ghee helps to protect and brighten the skin, according to Vogue in Why Ghee Should Be Part of Your Skincare Routine. Apparently, it can act as a carrier to increase the potency of other ingredients when mixed together and applied to the skin. It is said to help fight dryness and fine lines while being an ideal moisturizer for rosacea prone skin. What is A2 Ghee As I mentioned in the podcast, I first noticed A2 milk while shopping. I'd never heard of it and I grew up on a dairy farm; so I immediately began looking up studies and research that had been compiled on the topic. Here's what I found: All milk contains proteins, one of them is casein and it makes up about 80% of the total. The most common forms are A1 Beta-Casein and A2-Beta Casein,
26 minutes | Nov 21, 2022
The Best Workout Motivation with Michelle Segar PhD
This podcast episode with Dr. Michelle Segar was as beneficial for me as I believe it will be for you. Listen using the player above, and find transcripts and additional resources below. For years I’ve had a love-hate relationship with exercise. I’ve tried to build healthy habits in most of the usual ways. I used habit stacking, and all the things experts tell us to do to maintain workout motivation. But I still struggled to meet my fitness goals. For years I went to the gym early each morning right when I woke up. My personal trainer would punish me with squats, lunges, and strength training to get me out of my comfort zone. “No pain, no gain,” she’d yell! It didn’t last. Why? Because I don’t enjoy punishing workouts! It’s hard to consistently do any form of exercise you don’t enjoy. In addition, my workout motivation was weight loss and good health. While good health is an excellent reason to work out, weight loss is not. The evidence is now clear: Exercise is excellent for health; it’s just not that important for weight loss. So don't expect to lose a lot of weight by ramping up physical activity alone.Vox The Best Workout That’s why experts say the best workout is the one you love doing. If you love it, you’ll do it. Try to force yourself to do exercises you hate, and you’re more likely to resent the hard work, eventually giving it up. If you enjoy HIIT exercise, go for it! Pilates is your thing? Do it! If you love dancing, turn up the music and get your cardio exercise in with your favorite tunes. Create a playlist to listen to while you dance or work out. The best workout songs are those with about 120-208 beats per minute. Search for these on Spotify you’ll get the best cardio workout of your life! Hip Hop dancing includes full-body movements, developing muscle strength, stamina, and endurance while burning around 450 calories per hour. Of course, you’re likely not going to dance for a solid hour, right? But you might dance for 10 minutes, at multiple intervals throughout your day! Remember, your fitness journey doesn’t have to be painful, punishing, or something you dread. The fact is, it doesn't even have to be long and grueling! It just has to be something that brings you joy from true motivation, not guilt or a feeling of failure. This is the beginning of a concept Dr. Segar develops in The Joy Choice that will help you achieve sticktoitiveness in the area of exercise and healthy eating. Home Workout vs. Gyms Dr. Segar explains the difference between what she calls habiters or unhabiters. Habiters, who are very disciplined and organized, stick to their plans, everything runs according to schedule, and are 100% onboard with eating healthy foods and exercising. For some folks, going to the gym is the only fitness motivation that works. Working out at home may lead to negative self-talk and zero motivation. If that’s you, keep your gym membership and make it part of your fitness routine. Just try not to go down the perfection rabbit hole. Shy away from rigid plans and unrealistic goals, we’ve learned to equate to success when exercising. A key step in my coaching process involves helping clients learn to shift away from the perfectionistic exercise and eating beliefs that, while still widely believed, are now very outdated. Michelle SegarMichelle Segar, Ph.D. If that's not you, you might be an unhabiter, like many others, including Dr. Segar! You'll find relief listening to this podcast episode and cutting yourself slack in this area of your life. And when you do, you'll discover something quite interesting. You'll achieve more success when you find the best workout motivation for you. (Hint: the book will help you find what truly motivates you!) Everything listed below will make much more sense if you listen to the podcast episode or read Dr. Segar's book. After reading The Joy Choice, I felt such a sense of relief and less of a failure when,...
26 minutes | Nov 7, 2022
Emotional Healing Process For Healthier Generations with Diana Cannon Ragsdale
Nurture and nature; two components in the development of individual differences. Understanding the root cause of abuse may help in the emotional healing process and provide an avenue of forgiveness on a deeper level resulting in better mental health for generations to come. Introduction to Loose Cannons A while back I watched Keep Sweet, Pray and Obey, a documentary mini-series that focused on the polygamous Fundamentalist Church of Jesus Christ of Latter-Day Saints, an offshoot of mainstream Mormonism, and its leader Warren S. Jeffs. It was shocking to say the least. Following that documentary, I saw Murder Among the Mormons, a true crime documentary miniseries following Mark Hofmann, one of the most notable forgers in history, who created forgeries related to the Latter Day Saint movement. So when I read the book Loose Cannons: A Memoir of Mania and Mayhem in a Mormon Family, the subject matter didn’t surprise me, although it did sadden me. There was a connection to those documentaries I'd seen. Diana Cannon-Ragsdale’s father worked in the district attorneys office during the time of salamander letters. His journals, along with her mothers’ journals during psychological therapy, gave Diana insight into the poor emotional health of her parents. Their mental illnesses had a devastating impact in Diana’s own life. Like ripples in a pond, that impact touched the lives of her own children. She was determined to find healing on her journey to stop the pain from reaching her grandchildren and future generations. Diana now advocates for those who cope with mental illness, were raised by dysfunctional families, and must overcome abusive situations. She details her challenging journey in her memoir, Loose Cannons. When Generations of Your Loved Ones Have Suffered While Diana’s father claims to have never been disciplined, he was more than a little heavy handed when it came to raising his own children. Perhaps because boundaries make kids feel safe and secure. Raising a child without boundaries or discipline often leads to narcissism. Parental boundaries allow children to grow up, to understand they can't always get their way, to be more patient and mature. Knowing that there is a limit to how much comfort and pleasure their parents will provide, children can learn to cope with disappointment; as an added bonus, the mild disappointment often brought about by boundaries can also help children to develop empathy — perhaps for others who have discomfort and disappointment. Understanding the meaning of "limits" allows kids to be more connected to the real world.Healthy Boundaries in Parenting In addition, Diana's mother had a mental illness that left her checked-out most of the time, and later led to complete abandonment. Undiagnosed Mental Illness Led To Abuse Her parent’s undiagnosed mental illnesses were the root cause of their unhealthy obsessions and behaviors. As a result, Diana and her siblings faced abuse and neglect as part of their daily life. The level of neglect was so extreme that she was often hungry as her parent’s barely fed them. An older brother learned to prepare spaghetti so they’d have something to eat. In fact, it was so bad that she didn’t realize they weren’t a poor family until much later in life. The reason they weren’t fed had nothing to do with lack of finances. Read the memoir Loose Cannons: A Memoir of Mania and Mayhem in a Mormon Family. I’ve learned there is no such thing as a lie, it always reveals itself eventually. I feel lies and secrets are far more damaging than truth! Remove the Source of Emotional Pain Likely one of the best ways to begin emotional healing is to remove yourself from the source of emotional pain if possible. In Diana’s case, there were a number of years she chose to put distance between herself and her parents. Begin Emotional Healing Painful emotions can be a detriment to your overall well-being.
22 minutes | Oct 31, 2022
Design the Life You Desire One Heartbeat at a Time
Want to design the life you desire? Here's a question to start with: do you make life happen or is life happening to you? There's a significant difference. My mission is to help you instill habits practiced by the longest-lived people on earth. Why? So you can extend your healthspan and have the most heartbeats available to spend! Stacey Aaron Domanico, author of "Where Do You Spend Your Heartbeats?" issues a gentle wake-up call in this episode to spend our time wisely and purposefully. After two bouts with cancer, Stacey realized healing is hard when you're not being authentic. During her second cancer diagnosis, she found herself caught up in pretending to be happily married and doing the same thing she'd done during the first battle against cancer. I continued the same way of eating, worrying about what others thought, living in an unhealthy relationship, and treating myself like a foe and not a friend.Stacey Aaron Domanico in "Where Do You Spend Your Heartbeats" Signs You're Just Surviving Does any of this sound familiar? You are tired and life is tiringLife feels painful most of the timeYou believe you have no powerYou're keeping your head downTelevision is an escapeYou numb yourself with emotional eatingYou feel like a victim of life's crueltiesWalls are your friend, a prison of your own creationYou've learned when it comes to life, it's best to grin and bear itYou feel stuck If you're struggling to make a decision, you're not alone. Mental and emotional strain can lead to very real decision fatigue. In her book, Stacey has a five-step "stethescope gut check" that I found to be incredibly useful. Ready to Design the Life You Desire? What kind of life do you want to live? Are you living it? What legacy do you want to leave? Do you take steps that lead in the direction of your dreams? Stacey is available for coaching, read her story here: coachingwithstacey.com. The great paradox of our time is that many of us are busy and bored at the same time. While running from one event to the next, we wonder in our innermost selves if anything is really happening.Henri Nouwen Getting Started Reading Stacey's book was empowering. She asks questions that made me think. At the end of every chapter, she lists key reminders. I've gone back to them frequently over the past few weeks. As I mentioned in the podcast episode, I highlighted a significant portion of her book. Below are some key points to focus on: Create a timeline of the milestones and experiences you want out of life (a bucket list of sorts)Find people who embrace life and seek their advice.Stop comparing your life to others - focus on your gifts, talents and abilities.Life has a way of filling our days, be proactive and fill your days in a way that gets you closer to your dreams.Understand that you can change your current circumstances but often there is a price to pay. As Stacey mentions, "The fear of change overpowered the pain and that's really what the scale is. Once the pain became more than the fear (...) The ability to take care of [yourself] grows stronger.""For just one week, visualize your dream life in as much detail as you can. You have nothing to lose but a life of joy." page 153 Chapter 8 Key Reminders from "Where Do You Spend Your Heartbeats?" Meet Author Stacey Aaron Domanico Website: coachingwithstacey.com Following a dynamic career of over 25 years at the executive level leading teams and coaching women in a Fortune 50 company, Stacey Aaron Domanico became a certified life and empowerment coach so she could focus on her first love of mentoring women: a role she began to enjoy while still in her corporate life. Today, as a two-time cancer and toxic relationship survivor, it is Aaron Domanico’s purpose and passion to help other women by sharing the lessons she has learned and tools she has developed throughout her own journey. Against the backdrop of the fact that we all have a fi...
25 minutes | Oct 24, 2022
Harmful Effects of Electromagnetic Fields on Humans
This past weekend I attended the 22nd Annual Conference of the Weston A. Price Foundation. Multiple exhibits stressed the harmful effects of Electromagnetic Radiation on Humans including today's guest, Justin Frandson. You can’t hear, see, or smell them; electromagnetic fields. The earth emits low level electromagnetic fields. The earth, sun and ionosphere are all natural sources of EMF. However, the subject of this podcast episode isn’t how to block EMFs; it is about learning to live with them. Although, manmade magnetic fields are causing a broad spectrum of dangerous radiation to human health. As mentioned in this podcast episode, full blocking (like sleeping in a Faraday bag) would also cut us off from the good energy emitted by the Earth. The increase in biological exposure to manmade EMFs is in the billions, so how can we learn to live with them with the least damage? There are folks who suggest that EMF exposure is not harmful; however, let’s keep in mind that doctors denied cigarettes were harmful to public health in the beginning. Keep in mind it’s easier to prevent than treat disease, or as I mention in the podcast episode, err on the side of caution without living in fear. Types of EMFs On average, there are four types of manmade EMFs in a home. Dirty Electricity - Itinerant frequencies that create unnatural electromagnetic environments like fluorescent and LED lighting.Radio Frequency/Microwave Radiation - WiFi and Bluetooth devices along with microwave ovens.Magnetic Fields - These occur when electricity is flowing. Frequently used appliances with large motors are typically the worst offenders. (Avoid having these large appliances share an adjoining wall with your bed as the closer you are to these magnetic fields, the stronger. The further you are, the more they fall off.Electric Fields - Emanate from all the wiring in your home. This includes extension cords and power cords. Considering the four types of manmade EMFs, exposure can come from many sources, such as: mobile phones, laptops, iPads, bluetooth headphonespower linesx-raystanning beds, microwave ovens, and other electric appliances The main topic of this podcast conversation will be concerning electronic devices which use WiFi and Bluetooth, however we touch on other types of EMFs briefly. Where Does EMF Exposure Come From? Families are exposed to EMFs at school and at home. Children are exposed to electromagnetic fields in many forms from baby monitors to iPads. In American schools, children are often able to use computers as early as preschool. France banned WiFi in elementary schools years ago. The governments of other countries such as Spain, Germany, and Russia have recommendations to ban WiFi from schools due to potential health challenges. EMFs influence metabolic processes in the human body and exert various biological effects on cells through a range of mechanisms. 1 EMF exposure intensity decreases as you move away from the object that’s sending out waves. High-frequency EMFs are the ionizing type of radiation. Scientific literature agrees that large exposures can cause damage. Xray machines, CT Scans, and tanning beds are examples of this low levels of this type of radiation. (National Cancer Institute Fact Sheet.) Low- to mid-frequency EMFs are considered non-ionizing type of radiation. Examples include hair dryers, power lines, cellphones, and microwave ovens. EMF Exposure Symptoms The problem of health effects of RF EMF has not been definitively resolved, however, they suggest it appears necessary to use precautionary principles and ALARA (As Low as Reasonably Achievable) principles. it is recommended that the interpretation of results from studies on health effects of RF radiation should take sponsorship from the telecom or other industry into account. It is concluded that the ICNIRP has failed to conduct a comprehensive evaluation of health risks associated with RF radi...
27 minutes | Oct 10, 2022
How to be Ethically Fashionable
The toxic chemicals used to treat clothing remain on the fabric, even after washing. Chemicals such as formaldehyde, stain blockers, flame retardants, and more are endocrine disruptors. These can penetrate the skin and lead to serious health conditions. Exposure to these chemicals, often used in fast fashion, is shown to cause multiple abnormalities in the reproductive system of women, even in minimal doses.(1) Clothing is one of the most significant environmental problems, along with housing, transportation, and food. Not only that, but many manufacturers don't pay factory workers a living wage. What's the answer? Learn to be ethically fashionable for your health, the sake of the environment, and for humanity. The more you know, the less you need.Yvon Chouinard What is Ethical Fashion? Throughout the full life cycle of a garment, from manufacturing to disposal, making choices that are responsible towards the environment, people, and animals. Using textiles created in a responsible and conscious way. Materials, dyes, labor, and even buy back programs are part of sustainable and ethical fashion. Are ethical, sustainable, and slow fashion all the same? Technically, most of us mean the same thing when we talk about these terms. However, each of us may hold different ethics. In the end, slow fashion is a movement meant to provide better quality products that consumers are able to hold onto longer, thus slowing the need for disposal. Slow fashion may include limited items as well as made to order clothing. Sustainable fashion is entirely based on a more environmentally and socially conscious production. Overall, the combined goal is similar. Fast fashion is sold in high volume with a pretty low profit margin, for example a popular example is Shein. Workers being underpaid and overworked along with dumping untreated waste into local waterways. Many clothing manufacturers such as Shein and others may say they're working on sustainablity, but the proof is not forthcoming. Supply chain transparency, fabrics, and waste management are three big areas to look at when deciding if a company is ethical or sustainable. Options for Being Ethically Fashionable The fashion industry has a detrimental impact on the environment - in fact, according to EcoWatch, Fast Fashion is the Second Dirtiest Industry in the World. It is up to you, the consumer, to vote with your dollars. To make it easier, suggestions are listed below to help you get started becoming ethically fashionable. All of these recommendations may not suit your lifestyle. One or two of them will be enough to help you stay stylish and make ethical clothing purchases. Purchase second-hand clothing Undoubtedly, the most economical way to be ethically fashionable it to purchase clothing second hand. Second hand purchases reduce carbon emissions, save lots of resources, water, and energy. When you buy clothing from a second-hand shop, you are making a sustainable purchase. Every time you buy used clothing you are keeping one more item out of the landfill. Your purchase also keeps local thrifts shop in business and your dollar going back into your local community. Win-win. You can make your ethical purchases even more effective when you shop for sustainable clothing brands at a second-hand shop! Being budget-friendly and ethical are two of the main reasons why I buy more and more of our clothing from second-hand shops. Speaking of buying locally Local clothing shops and boutiques are another good way to make an ethical choice in clothing. When you shop at a local boutique, you can ask where they clothing came from, see the quality and support your local business owners. If you still prefer to purchase your clothing brand-new, consider taking your items to a second-hand or consignment shop so that they will be reused and kept out of the landfill. You can be ethically fashionable by donating your gently used quality cl...
10 minutes | Sep 26, 2022
What Are The Benefits of Walking
Have you ever been in a funk and made the smart decision to take a walk? If so, you already know the immediate benefits walking has on your state of mind. So what are the benefits of walking in reference to your physical and mental health? After you find out, you'll want to walk every day for a happy mood boost. For those who are unable to walk, try to sit by a window and move your arms. Doing whatever movement you can do; preferably outside. Listen, if you can walk, be grateful and do it as much as you can. Walking is something I once took for granted. That is until we issued a walking challenge in one of my groups. During the step challenge I became aware of my privilege. I can walk. In this group one dear member mentioned that she was proud to have been able to take a few steps that day (she is paralyzed in her left leg with extended injuries throughout her body from a motorcycle accident). That is when I realized how I had been taking my ability to walk for granted. I am so thankful that I am able to walk when and where I want to. I enjoy nature walks with my children. There are so many benefits a simple daily walk for physical activity. All you need is a good pair of walking shoes and you'll be on your way to better overall health. Weight Loss with Walking Any form of exercise can help you maintain a healthy weight and improve energy levels. However, walking is a form of exercise you can do at any fitness level. According to studies pedometer-based walking programs result in a modest amount of weight loss. (1) Tracking steps and recording calories can help you achieve better results. Read more about what tracking apps work best here. Try to increase your walking pace to help you reach your weight loss goals. Brisk walking is best for weight loss, but any amount of walking is clearly better than none. The American Heart Association (AHA) categorizes brisk walking at a pace of 2.5 miles per hour as a moderate-intensity aerobic activity. A University of Tennessee Study showed that women who walked had lower body fat than non-walkers. Just 30 minutes per day can improve cardio, strengthen bones and boost muscles. More muscle means more fat burning and can lead to lower body weight over time. The Mayo Clinic suggests if you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Quick Tip: Don't add weights when walking. They increase your risk of injury and slow you down so you end up burning fewer calories. Instead, try using walking poles. This incorporates your upper body into your walk, which does burn more calories. Poles also make you more stable when walking. Win-win! I use Black Diamond trekking poles, as they were recommended to me by several people in my hiking group. They also help me walk faster on pavement. Although, I can't use them when I walk the dog! Health Benefits of Walking Walking isn’t just for burning fat. It helps move your lymphatic system. This type of movement helps the lymph flow more effectively and could potentially help prevent infections and other diseases, like cancer. A daily walk gets your blood pumping and can therefore lower your risk for heart disease and blood clots. Walking may also reduce your risk for a stroke, improve your mood, help your sleep quality, reduce stress, and sharpen your mind. A daily walk may lower risk of dementia or Alzheimer's Disease. A study of 6,000 women, ages 65 and older, found that age-related memory decline was lower in those who walked more. The women who walked 2.5 miles per day had a 17% decline in memory, whereas women who walked less than a half mile per week had a 25% decline. Walking may help to slow down the aging process, and it works no matter what age you get started. Walk to Improve Your Health According to the American Heart Association, walking can lower your risk of heart disease and other health conditions.
23 minutes | Aug 22, 2022
Realistic Tips On Slow Living To Help You Stay Balanced
What does slow living, staying balanced, and the habits of centenarians have in common? Everything! If you read Dan Buettner's books about The Blue Zones you'll start to see many parallels to the slow living movement. In this podcast episode, I wanted to draw your attention to habits that help you stay balanced. In addition, I'll share ways to look at "slow living" that go beyond achieving a certain aesthetic. (Because if you search for slow living hashtags on Instagram you might think the only way to participate is to bake bread and wear cottage core.) Below you'll find the transcripts of this episode, then the table of contents for the following post. Originally a post I wrote in 2019 about the importance of staying balanced. I've combined these because to practice slow living is to seek balance and enjoy life. In fact, they have so much in common, I noticed that what most people consider "slow living" habits are the practices of the longest lived people on earth. Those who live in the blue zones. Lastly, you'll find a list of resources to help you in your pursuit of balance, via the slow living movement. [00:00:00] Announcer: Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life, a healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff. [00:00:18] Rebecca: In today's episode, I'm going to get a bit more personal than I usually do, and share a bit about what I've been doing lately for the last year or two to heal from the constant feeling of being busy and being overwhelmed. And also how I gave myself permission to stop being super mom or at least to stop trying to be super mom and how I've learned to live a bit more in the green zone instead of always being busy, busy, busy, and also I'm going to cover a bit about the trending topic of slow living and what it means and whether or not it's just another self-improvement trend, bandwagon that you may or may not want to hop on. [00:01:05] Years ago I wrote a blog post encouraging myself and others to try to stay more balanced. This is something that professionals have been recommending for years. My doctor has recommended that I try to stay more in the green zone. In the past, my chiropractor and others had given me heart rate variability tests that show whether you're in the flight or fight mode, or whether you are more balanced and kind of in the green zone. [00:01:35] Even when you look at the chart there's red, yellow, and green and doctors had recommended for years that I try to stay more out of that red and yellow zone and get myself into the green zone more often. Does any of this resonate with you? [00:01:51] If you're a mom and you have one or more children, I am certain that there are probably things that I'm gonna talk about that you can relate to. But this post that I wrote was as much to myself as to anyone. And it was meant to encourage and remind me to stay balanced. This is especially important for other all or nothing types like myself. [00:02:14] Back during the pandemic when people were. Basically forced to stay home, an old concept became a new trend and that is slow living. [00:02:25] I, I say old concept because anyone who's into organic food or buying local knows that this slow living movement started a long time ago, back in the eighties, when a group of activists defended a slower pace of life to include regional traditions, food made from local ingredients by real people with their own two hands; as opposed to Franken foods made by machines and automated processes. [00:02:57] The slow food and slow living movement recognizes those connections between people, cultures, the foods we grow and eat, as well as the planet and politics. [00:03:09] because people were stuck at home, many began to bake their own breads or snacks and pick up other hobbies, like cooking, sewing, and DIY type projects.
42 minutes | Aug 15, 2022
Stomach Acid and Digestion Issues Commonly Misdiagnosed
About half the population worldwide suffers from a functional gastrointestinal disorder. Some of these include heartburn, acid reflux, chronic constipation, bloating, and irritable bowel. According to a recent study, these disorders are linked a significantly lower quality of life. More than twenty percent of people in the US experience reflux symptoms. Some will self prescribe while others will visit a health care provider. Either way, most will end up misdiagnosed. They'll be diagnosed with too much stomach acid, when the reverse is most likely true. You may have started taking over the counter antacids because you had indigestion. It may have even led you to visit your physician. Your doctor may have prescribed a PPI that is causing you to experience unpleasant side effects. More than half of American adults use over the counter antacids. Of these users, seventy five percent take more than six doses of antacids per week. Repeated use has not eliminated the problem and often leads to taking stronger acid blockers, or PPIs, which come with side effects and health risks in the future. What Are PPIs? PPIs reduce the production of acid by blocking the enzyme in the wall of the stomach that produces acid. Doctors often prescribe these acid blockers when a patient presents with heartburn, acid reflux or even stomach pain. These prescriptions are commonly written without medical tests or proof of necessity. We’ve been trained to listen to and respect doctors to the point that we ignore the signals the body sends and blindly trust medical providers. Even when they write a prescription without performing tests to determine if they are necessary. Yet studies consistently show that proton pump inhibitors are being overprescribed worldwide in both primary and secondary care. Between 25% and 70% of patients taking these drugs have no appropriate indication. (1) Not only is this a waste of money, but it also comes at significant risk to health. HCL Guard and the other Healthy Gut supplements have helped me restore my energy. They've allowed many others find relief from uncomfortable digestive symptoms. Steven was kind enough to offer $15 off your first order to all of the "That Organic Mom" audience! The coupon expires Aug 31st so make sure you get some of these life changing products and take advantage of the offer! Rebecca Try HCL Guard Take $15 off Risks of Blocking Stomach Acid What are the risk factors of blocking stomach acid? Because we all need stomach acid and many who are taking acid reducers have the reverse problem, these tend to lead to more problems in the future. Blocking stomach acid when you likely already have too little creates more distress. The risks include dementia, Alzheimers, nutritional deficiencies that may lead to osteoporosis. Blocking stomach acid may result in a higher risk of developing kidney stones, and an even increased risk of chronic kidney disease. Long term use of acid blockers to lower stomach acid can also lead to SIBO (Small Intestine Bacterial Overgrowth.) And that's not all. According to Dr. Thomas Sehested, the leader of a study by the American Society of Nephrology (ASN):“… We would recommend that people should not take these drugs unless there is a clear indication for them. Many people are taking them unnecessarily or they are continuing to take them long-term when they don’t need to. I would urge doctors to review their patients on PPIs and look at why they are taking these drugs and consider whether they really need them or if they could take a lower dose.”If this new research isn’t enough to make you consider a more natural option for managing your heartburn, take a look at some of the other dangers of PPIs:– Long term use of PPIs has been found to increase the risk of gastrointestinal infections, osteoporosis, and pneumonia.– Long term use of PPIs has been associated with higher risk of developing dementia.
23 minutes | Aug 8, 2022
Why Fragrance is Bad for Everyone
Friends, I'm going to get up on my fragrance-free soapbox here for a minute if you don't mind. But first, do not miss this important point: product developers are clever, consumers are busy, and greenwashing is everywhere. Greenwashing in Skincare, Cosmetics, and Cleaners Companies get away with greenwashing all the time. Greenwashing, a form of deceptive marketing used to persuade the public that a company's products, aims, and policies are environmentally friendly, is illegal. Yet there are so many loopholes. Organizations like Greenpeace are out to stop the practice of greenwashing. In 2009, they launched a campaign to help consumers make better choices. The best way for you to make an informed decision is to simply do the research into companies you support with your voting dollars. Skincare products without fragrance are harder to find but with a bit of determination, you will succeed. Favor fragrance-free products that are vetted by a reliable third-party, and learn to look beyond the hype. Trust me, you can do it. I am a sucker for a beautiful label, but I have found that pictures of bamboo and vague words such as "natural" are meaningless. Don't worry, you can find non-toxic beauty products that are free of hormone-disrupting chemicals and preservatives. Although, if you've been wearing perfume or colognes all your life, you may feel naked without them! Why Are Products With Fragrances Bad For Your Skin? Do you need to worry about using fragranced skincare and beauty products? Learn more about the potential long-term effects of using fragranced skincare and beauty products and what safe alternatives are available. Fragranced products often contain potentially harmful chemicals and ingredients that may lead to skin irritation or other health risks. Understand Allergic Reactions To Fragrances Fragrances, even natural, can still cause an allergic reaction. Allergic reactions can vary in severity, but it is a good idea to research the ingredients inside your products. Natural fragrances such as essential oils may appear harmless. However, they could still irritate if used too frequently or at too high of an intensity. Be sure to check product labels for any potential allergens before you buy them. The Chemicals That Are Harmful To Skin The chemicals commonly found in fragranced products can be particularly problematic for people with sensitive skin, as they can cause allergic reactions and other skin irritations. Common fragrance ingredients that could lead to potential irritation include phthalates, parabens, synthetic musks, and formaldehyde-releasing preservatives. Consider switching to a more natural or organic product instead. How To Find Natural, Safe Skincare Alternatives Suppose you're looking for skincare and beauty products that don't contain fragrances or potentially harmful chemicals. The good news is, there are plenty of natural and organic options available. Look for products that list natural essential oils or other natural ingredients on the label, or opt specifically for non-fragranced products. It's also a good idea to check user reviews to ensure that any product you're interested in is safe and effective. When in doubt, you can consult a trained skincare professional about the safety of specific ingredients or do your own research on a site like EWG.org. Reduce Your Exposure To Skin Irritants Fragrances contain several additional ingredients that may cause irritation or inflammation of the skin, eyes, or respiratory system. Some scents also have been shown to aggravate asthma symptoms in people with existing asthma conditions. This potential risk makes it even more important to look closely at labels before purchasing skincare and beauty products. Tips For Incorporating Natural Fragrance Into Skincare There are safe options if you love incorporating fragrance into your skincare and beauty regimen.
18 minutes | Aug 1, 2022
What is the Benefit of Kegel Exercise with Dr. Amanda Olson
Benefits of Kegel Exercises Throughout a Woman’s Lifetime Kegel exercises, sometimes called pelvic floor exercises, are done to strengthen your pelvic floor muscles. Strengthening these muscles has many benefits throughout a woman’s lifetime. These muscles and tissues are like a hammock or sling at the bottom of your pelvis to hold your organs in place. Keeping them strong doesn’t take long, yet consistently performing these exercises will result in many advantages. Recovery before and after childbirth Women can strengthen pelvic floor muscles before childbirth or after a vaginal or cesarean delivery. As Dr. Olson mentions in the podcast episode, the use of kegel weights during pregnancy can help women identify the right muscles to assist with labor and delivery. Pelvic Organ Prolapse Prolapse can be caused by weight gain, childbirth, hysterectomy, chronic or long-term coughing, or constipation. Regular kegel exercise can improve pelvic organ prolapse by making your muscles stronger. Improving Sexual Health Healthy pelvic floor muscles can contribute to better sexual function and improves sex for both partners. Read more about kegel exercises with weights for better orgasms. Strengthening Weak Pelvic Floor Muscles Weak pelvic floor muscles may be a result of pregnancy and childbirth; however, it can also be caused by surgery, heavy lifting, and chronic straining. Urinary incontinence may also be a symptom of weak pelvic muscles. Exercising the correct muscles as part of a daily routine can help relieve these symptoms. If you suspect you have weak pelvic floor muscles, consult your healthcare professional for an assessment. Mention any symptoms you may have and ask for a referral to a women’s health physical therapist. Improve Bladder Control Many women experience urine leakage when coughing, sneezing, or laughing. Kegel exercises help to strengthen the pubococcygeus (PC) muscle. These muscles are activated when one stops the flow of urine. Stress urinary incontinence is bladder leakage that occurs with strenuous movements such as exercises, lifting heavy objects, or while coughing, sneezing, or laughing. Kegels are the best cure for urinary incontinence. Using pelvic floor muscle exercises significantly improved quality of life in an assessment of 2400 women with urinary incontinence. Dr. Olson recommends for those who experience urine leakage get help through a certified healthcare provider, pelvic health specialist, urology clinic, or women’s health physical therapist. Maintain Pelvic Health During Menopause Women may experience an overactive bladder, urinary incontinence, and other symptoms during menopause which may benefit from consistent kegel exercise. Working out the vaginal muscles with kegel weights can be part of your exercise routine. Do Kegel Weights Work? According to research, the answer is yes! Kegel exercises with weights are effective at addressing issues such as urinary incontinence and pelvic organ prolapse when they are performed in sufficient amounts. The research varies as to how many per day are necessary and for how long, however they are commonly prescribed as a contraction of the pelvic floor muscles, held for 3-5 seconds, performed in sets of 10, 3-8 times per day. How to Use Intimate Rose Kegel Weights You may have read about kegel balls which I have previously written about in my article about Ben Wa Balls; however, these are not FDA-approved vaginal weights. Intimate Rose kegel weights are FDA-cleared silicone and are easy to clean and use. Starting with the lightest weight, use it for about 15 minutes daily while going about your normal daily activities. Your muscle contraction will hold it in place. As you get stronger, you can move up to the next weight. Read more on Dr. Olson’s website IntimateRose.com Exercise for about 15 minutes a day, five days per week using the intimate rose weights....
21 minutes | Jul 25, 2022
Genetic Testing at Home – My Review of SelfDecode
I always thought I didn't want to know if I had bad and rare genes that could turn on me and make me sick. If I knew I had a bad gene, wouldn't I be expecting to have disease? Well, that is what I used to think, but eventually, I came around and decided knowing was better for me. Why did I change my mind about genetic testing at home My brother-in-law once chastised me for “working so hard to be healthy” because he thought I should have faith instead of fear. This was a decade before my sister passed away, when I was completely fear-free! When I began the journey to healthy living, it was because I wanted to live my best life possible, not because I was afraid of dying. That is still the case. Being healthy means I can get up and ride bikes with my kids and lots more. That’s my motivation. Not fear. So why did I change my mind about my genetic information? There are many genetic testing companies out there. Many of them simply provide your genetic test results and nothing more. I wanted more than that from a home DNA test, so I found Selfdecode after searching for affordable home genetic testing kits.When I spoke to the folks at SelfDecode they mentioned to me that with the results came recommendations based on your own genes. With the knowledge I'd gain from genetic testing, I could alter my lifestyle based on my genes, not just guesswork.Yes, there are habits that are simply good for everyone, like getting enough restorative sleep drinking an adequate amount of water, and staying active. However, there are also some that could go either way. That is why some people thrive on one type of diet while another person may feel terrible when following the exact same diet. Disease isn’t always genetic In addition, I found out that inherited genetic mutations play a major role in about 5 to 10 percent of all cancers.(1) That surprised me; I assumed it would be higher. So, do I have the bad genes? Believe it or not, it's not as simple as a yes or no. A single gene is not responsible for determining whether or not you'll have a disease. Do I have bad gene variants? Yes, almost everyone has a few bad and rare genes Does this knowledge change anything? I plan to continue living the healthy lifestyle I've been living, avoiding toxins, exercising, and doing my best to enjoy life and to be a warrior not a worrier! (Yes, I did make a few minor tweaks to my supplement regimen and lifestyle, more on this below.) Because I realized that my test results came with specific health information designed just for me based on my specific genetic risks. That’s why I decided to go forward with gene testing. Now on to the questions you've been asking about genetic screening... How do you do gene testing? It's fairly simple. You add a saliva sample to a tube and mail it off. I chose SelfDecode because they give you recommendations, not just results. Some tests only require a cheek swab, which is said to be as accurate as blood samples. How long does it take to get the results? In six to eight weeks after mailing the sample is the norm. However, I received my results just under six weeks. This is how it worked with SelfDecode; I don't have experience with any other gene testing companies or other types of genetic testing. How do you read the results? After logging in to the dashboard, use the dropdown menu to go to the Wellness Reports. Each article shows you a score(positive, neutral, negative) for the topic in question, based on your DNA file. Your DNA is built into structures called chromosomes. The Selfdecode reports show green, yellow, and red smiley or frowny faces so it's pretty easy to see at a glance. The faces will show you at a glance whether your genes are predisposing you to positive or negative health effects regarding specific traits, diseases, symptoms, etc...Each article generates a table of personalized supplements, diet, and lifestyle recommendations designed to count...
20 minutes | Jul 19, 2022
Powerful strategies to turn around a bad day
If you're wondering how to turn around a bad day, keep reading. I've used the following strategies so many times to rescue what I think will be a terrible day. You know what kind of day I'm talking about... You wake up and head to the kitchen to make your coffee and realize you're out and forgot to replenish your supply. So, you shuffle off to take a shower hoping to leave the house early enough to grab a cup on your way to work. Later, you realize in your haste and caffeine-free state, you left the files you needed on the kitchen table. To top it off, you end up working through morning break and by lunch, you're fully engulfed in a BAD day. We've all had them; those days that start to spiral out of control, and one thing after another goes wrong. It often seems as if nothing is going right and it becomes harder to move forward. Today, I'm sharing some powerful strategies you can use to turn around a bad day. Use one or all of them the next time you want to rescue a day that makes you want to say bad words. Validate your own feelings First, let's call a spade a spade. "Well, this is starting to feel like a bad day." Acknowledge whatever feeling you are having but be gentle with yourself; treat yourself the way you would treat a friend who was having a bad day. "But I think I can turn it around with a little effort." Take a Deep Breath and analyze what you’re really feeling. If you can put a name on it you may be able to better understand how to turn things around. Negative emotions that contribute to a bad day can stem from something completely unrelated to what is currently in front of you. Label it Could stress, anxiety, or frustration be at the heart of the issue? If so, label it as such. "I'm so frustrated with my client for rejecting my proposal, now I have to start all over again." Attaching a label in this way can help you to feel less frustrated, angry, or anxious. If your work life is causing stress hormones to skyrocket you might be wondering if the trade off is worth compromising your well-being. Could you lower your stress levels by a change in career? Sometimes we simply wake up on the wrong side of the bed and aren’t sure why we are experiencing a very bad day. Go on a walk to ruminate and see if you can label the root cause or figure out how you got started off on the wrong foot. Take Action/Change location. How about taking a break to change your environment. A change of scenery can often alter our perspective on things. If you are at home having a bad day, try running an errand, a quick trip to the post office, or just to fill your car with gas. At work? Try going to the break-room, walk around your office, or grab a healthy snack. If you work from home, try packing up your laptop and heading to a juice bar or coffee shop where you can access free wifi. Just do something to change your environment. Do something/anything Start something, anything, but preferably something you can complete in half an hour or less. Some suggestions would be: answer an emailfile some papersclean the kitchensort one drawer and organize itclean off your desklisten to a chapter of an audiobookdo a quick workout Speaking of workouts... Exercise Exercising can put you in a better mood quickly, especially if you are outside. Any kind of movement you enjoy will work. Just don’t force yourself to do a type of exercise you hate. That could backfire. Consistent exercise is good for your mental health and can help with stress management. So work in a bit of movement every day and you’ll be one step closer to having a good day. Besides, Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't.Elle Woods The Right Music Can Reverse a Bad Day Turn on an upbeat and cheerful playlist. If you don't have one, make one. Listen to your favorite song on repeat if you have to.
20 minutes | Jul 11, 2022
Coffee Benefits for Health and Happiness
Who doesn't love drinking coffee? I grew up making a cup for my Dad and I knew exactly how he liked it. My coffee buds (thats the taste buds reserved for coffee) have evolved over the years. I think I started out putting copious amounts of sugar in mine but that didn't last too long. For the most part, I've enjoyed my coffee pretty creamy. A morning without coffee is like sleep. I'm sharing my love for coffee today. In addition to its many energy boosting benefits, there are a multitude of health related ones. Keep reading. If you are like me, you enjoy drinking coffee every morning. Perhaps, you don't even think about why you drink coffee anymore. Let me remind you. Coffee Benefits for Health We drink that daily cup of Joe for its unique health benefits and because it tastes so good. Okay, that's the last time I'll call it a cup of Joe, I promise! So what about a cup of coffee that gets our day started on the right foot? The morning cup of coffee has an exhilaration about it which the cheering influence of the afternoon or evening cup of tea cannot be expected to reproduce.Oliver Wendell Holmes Sr. The answer can vary depending on the coffee beans, the roast, and what you put in it. You may get conflicting information regarding whether or not drinking coffee has health benefits. Have no fear; I'm not about to suggest you reduce your coffee intake. I am all for drinking coffee daily. Especially if you choose a coffee free of mycotoxins and other impurities, you'll want to drink just the right amount to get the health benefits, so you don't end up with negative side effects. You may feel jittery or experience an increase in heart rate from having too much caffeine. When it comes to caffeine, a light roast bean contains virtually the same amount as a dark roast bean. For years, I believed the myth that light roast had more because less was burned off in the roasting process. However, darker roasted beans weigh less and are slightly larger. So the only way to be sure to get the same amount of caffeine cup per cup is to go by weight, not volume. Now, let's look at the research-backed benefits of drinking coffee. But before we move on, you can try Purity Coffee at 10% off with coupon code TOM10. Enjoy! Scientifically Proven Health Benefits of Coffee Yes, coffee has scientifically proven health benefits. While researching this article, I came across so many studies that I found it impossible to read even a fraction of them. I've limited the list of benefits to the ones with the most research. But note that there are still more health benefits from drinking coffee than are listed in this article. My top five favorite health benefits of drinking coffee are: Drinking coffee can help you live longer.Lowers the risk of cardiovascular diseaseIt May help lower the risk of metabolic syndrome and slow weight gain (Referring to black coffee, not drinks with added sugar, etc.)The antioxidants in coffee may help you live a longer, healthier life.Coffee consumption puts you in a better mood. Coffee is the number one diet source of antioxidants in many countries including the United States, Italy, Spain, and Norway. Other Potential Health Benefits of Coffee Consumption Besides the fantastic energy boost, coffee has many other potential health benefits you'll want to consider. Lowered Risk of Cardiovascular Disease An increased coffee intake was associated with a significantly decreased risk of heart failure. Studies showed that people who drink three to five cups of coffee daily had a lower risk of heart disease than those who drink no coffee or more than five cups per day. Coffee consumption was consistently associated with a lower risk of mortality from all causes of cardiovascular disease, coronary heart disease, and stroke in a non-linear relation, with summary estimates indicating the most significant reduction in relative risk at three cups a day. 1
38 minutes | Jul 6, 2022
Skip Toxic Diet Culture and Still Lose Weight
Ceri Yates shares how she tried and then ditched the toxic diet culture before finding her own way to successful, sustainable weight loss. You'll love her story in this episode of A Healthy Bite. (The podcast player is located at the bottom of this post; you can also listen on iTunes or Spotify!) Ceri shares a glimpse of what it was like to dip her toes into a multi-level marketing weight loss company after seeing a friend’s post on social media. However, she quickly realized it was more about sales and making money than her health. The MLM, it seemed, was also part of the toxic diet culture of which she wanted no part. Body Positivity To begin with, Ceri was comfortable with accepting her own body; however, she wanted the stamina and energy to keep up with her loved ones. She also wanted to avoid some of the health issues that had been plaguing her for years when she ate dairy and wheat. Ceri's before and after photos from losing 80 pounds without participating in toxic diet culture. Because Ceri was focused on wellness for herself and her family, she prepared meals at home with organic vegetables and even grew some of her own food in her backyard garden. Ceri shares the four things she believes helped her improve her physical health by reducing her body weight. Her weight loss eliminated the stress that had been put on her feet and allowed her to experience a heightened sense of well-being. Ceri doesn’t buy into diet fads or fat-shaming; not before nor after her weight loss. She simply felt the pain that many of us do when walking around in larger bodies. In spite of some already good eating habits, Ceri still struggled with weight gain. She believed she was already making some good choices and continued those when she implemented her new diet. Sleeping 7-8 hours each night.Moving her body. Ceri enjoys hiking and stays active with her kids.Getting out in the sunshine.Avoiding sugar, dairy, and gluten because they are inflammatory and cause her skin to flare up, as well as other symptoms that indicated she had an intolerance. The Modifications Ceri made to her already healthy food choices Mental Shift - Ceri says she quit making excuses and that was the most important thing for her.Anchor Meals in Protein - ”Protein is an essential component of a healthy diet and is a focus of research programs seeking to optimize health at all stages of life. The focus on protein as a nutrient often centers on its thermogenic and satiating effect, and when included as part of a healthy diet, its potential to preserve lean body mass.” 1Drink Water - Staying hydrated and reaching for water instead of beverages with calories, especially alcohol. Ceri is a fan of beer and still drinks the occasional craft beer, however, she drastically reduced her alcohol intake.Eat within the first hour of waking - Choose a high-quality shake or another easy protein source then continue to eat protein-forward meals when hungry. Why The Diet Culture is Toxic Food rules that are restrictive may lead to binge eating and other harmful behaviors. Toxic Diet culture may trigger overwhelming feelings of shame, guilt, embarrassment, and fear. Meanwhile, it glorifies weight loss and dieting to the point that you may feel like a failure if you can’t adhere to its strict rules. What do you consider diet culture? The National Eating Disorders Association Health suggests that diet culture is a set of beliefs encouraging views that being skinny is ideal and that fat is bad. Health at Every Size (HAES) challenges the value of promoting weight loss and dieting behavior and argues for a shift in focus to weight-neutral outcomes. 2 The toxic diet culture can have a negative impact on self-esteem. In some cases, it can lead to disordered eating or eating disorders. Disordered eating may include a heightened focus on appearance, insecurities surrounding the number on the scale, and skipping meals.
11 minutes | May 5, 2022
What Causes Weight Gain
If you are medically overweight, like 39% of the world’s population, you might be asking yourself, “what causes weight gain?” You may be here because you’re trying to lose weight. More than half of Americans are currently attempting to lose weight on any given day of the year. (1) Ask most doctors what causes weight gain or the inability to lose weight and you’ll likely hear that the number of calories you consume exceeds the number you burn. Not as commonly, you may hear about other possible causes such as too much of the stress hormone cortisol. Though conventional medical advice often associates weight gain with overeating, lack of physical activity, too much snacking, and other “mistakes” on your part. You may even experience bias from your physician. (Do a search for “are doctors biased against overweight and obese patients” to see for yourself.) One of the primary reasons for weight gain is diet culture. "You Must Be Doing Something Wrong" Recently, I went to an orthopedic doctor because I’d been having some pain in my left foot. We met for the first time after an x-ray. She made her diagnosis within the first 3-5 minutes of being in the room. The conclusion was that I had a simple case of nerve entrapment. The doctor wanted to give me a steroid shot, but I declined and explained that I just wanted to know what was causing the pain. With this information, I could start working on whatever was going on. In addition, expressed concern that my gradual weight gain since my early forties might be a contributing factor to my foot pain. This brings me to the topic of this post. At the end of a visit that lasted all of 7 minutes tops most of which we spent talking about my foot, she had sized me up. The tall, thin, elderly female doctor explained that my weight gain wasn’t normal. She further elaborated that there had to be something I was “doing wrong” if I’d been steadily gaining weight. Either I was eating too much, not the right thing, or more than the energy I was using up. Is it really that simple? No. Overweight and obesity are complex issues and are rarely as simple and straightforward as this particular doctor suggests. Just because you're overweight doesn't mean you're doing something wrong. What causes weight gain? Some studies indicate that overweight and obesity may have plenty to do with our genetics. Gene variants studied show women with certain alleles have more fat mass and a lowered ability to burn it off. Genetics and Body Weight Conflicting studies from around the world make it hard to say for sure if there is a correlation between single nucleotide polymorphisms (SNPs) and obesity. Your body may do better on certain types of diets due to your genes. You can find out using SelfDecode. Though we do know that hormones play a major role in weight issues. Leptin and Ghrelin are worth studying if you struggle to lose weight. Read “it’s not your fault you are overweight.” You may notice you gain weight like your parents or grandparents, as I do. My maternal grandmother, who I have no doubt had undiagnosed blood sugar issues, gained weight in her arms and around the middle. (She didn’t like to go to the doctor, but had all the symptoms of blood sugar imbalances.) Like my grandma, the weight I gain tends to accumulate in my arms as well. Unlike my grandmother, I have enviable A1C results. (A1C is a simple blood test that measures your average blood sugar levels over the past 3 months. It is a more accurate measurement of true blood sugar levels than daily glucose testing, which I also do 2-3 times per month.) Another reason for frustration with the orthopedic doctor’s suggestion; she doesn’t know anything else about my health. Her assessment was based on my foot x-ray and my appearance. I’m overweight. Does Metabolism Slow As We Age? A new study implies previously accepted theory on weight gain with age may be incorrect.
22 minutes | Nov 8, 2021
Cooking as a Hobby that Contributes to Better Health
The podcast episode above is about how to have an online (or in-person) cookbook club. The article below will explain why cooking as a hobby will contribute to better health. At least it has for my family and I believe it will for you, too. The transcripts for the podcast episode are also at the bottom of this post. Just wanted to point out that it is different content that goes together, so explore both. In addition, I hope you'll join and cook along with us in A Tasty Bite - my small online group, but even if you don't, I still hope you consider cooking as a hobby. Leaving Home without Cooking Skills When I rented my very first place and became responsible for preparing my own meals, I soon realized my cooking skills were lacking. At that time if you wanted to learn to do something you either found someone who knew, went to school, or consulted a book. I did all three! Learning from Friends and Family If you have friends or family who are skilled at cooking, ask them to let you be their sous chef. At the very least, offer to do their dishes and they'll likely let you hang around and learn. Lucky for me, I was living in Germany at the time I needed to gain cooking skills. I was surrounded by a diverse group of people. Some were my colleagues in the Air Force who were from all over the US and had wide a variety of tastes and therefore, cooking methods. Others were my German and French friends. We rented our house from a middle-aged couple who lived in the upper portion of a huge house on a cherry farm. The entire downstairs belonged to us. The German husband made his own homemade schnapps which he encouraged us to watch and taste. While the wife turned out huge spreads of food including my favorite, Apfelkuchen. His two daughters showed me around the countryside, into France, and from them, I learned the food etiquette of Germans. From another coworker, a person of color, I learned which types of cheese will melt and which ones won't and the fact that Velveeta was not really cheese at all. She taught me how to put together simple recipes that her mom taught her and her siblings when she was a kid like a barbecue sauce that was not from a bottle. During the time I was stationed in Germany, many Germans and French civilians worked for the US Government. One of my coworkers was an older French woman from whom I learned you do not have to be a professional chef to attempt fancy French Cuisine. Another coworker's wife was Mexican American and she introduced me to spices and flavors I'd never tasted before. A Cuban boyfriend introduced me to guacamole and many other tasty foods. Learning from My First Cookbook Being on my own so far from my loved ones, I wasn't able to ask for help in the process of cooking foods I was familiar with such as biscuits and gravy. Phone calls were expensive. Shopping at the Base Exchange, I picked up my very first cookbook. Of course, it was a simple Betty Crocker, red cover cookbook, but I learned how to cook the basics. Pot pie, meatloaf, and muffins were among those first recipes. Nothing fancy, just what I'd consider regular food. I still remember making my very first quiche. That cookbook got me hooked on cooking my own food. Still, this was before the age of tv shows about cooking were as popular as they are now. When I returned to the states I had access to more people and new recipes from friends and family. I asked my grandma lots of questions because I considered her a great cook who always had good food on the table. My aunts and of course, my mom, were also a source of learning new skills. Then I subscribed to Taste of Home magazine and began experimenting with new foods. These meals I shared with my huge church family, since being a military town, we all needed one another and grew close over good food and fellowship. Those were the casserole days. Followed by the grilling days of long Savannah, Georgia summers.
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