Pesticides are widely used on produce to protect against insects, weeds, bacteria, and numerous other things. Studies show that consumption of pesticides are harmful to our health. Pesticides have been linked to cancer, ADHD, and disruption in regulation of the endocrine system just to name a few. It is best to reduce the amount of consumption and exposure to pesticides as much as posssible.
Here are a few things that you can do: -Buy organic-sometimes its impossible to get everything organic but at least tackle the ones on the Dirty Dozen list that are known to have the most amounts of pesticides. -Clean 15- eat more produce from the Clean 15 list. Produce on this list has the least amount if any of pesticides. -Wash your produce- make a mixture out of 1 part white vinegar or salt to 10 parts water, soak for 20 minutes, scrubbing if necessary to remove film, then rinse and enjoy. - Grow your own garden- doesn't have to be big. In fact, start a garden club with friends with each of you growing different items you can swap and share. Organic grown produce have been shown to have more nutrients, vitamins, and taste better than their commercially grown counterparts and is better for the environment. I find that my organic produce have a longer shelf life too.
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I get asked a lot about what my exercise regimen consists of. My first advice is start slow and be consistent. Here are some tips and key things I stick by:
1. Consult with your physician- Always get approval from your physician before starting any exercise program if you have chronic conditions or symptoms that may cause complications. 2. Start slow and work your way up- With any exercise program always start slow and gradually increase your intensity to prevent injuries. Do what your limitations will allow. As your endurance level improves, you will notice the exercise will get easier. 3. Use correct form- You can do a high number of repetitions but if your form is not correct you will get zero results and cause injuries. Different exercises target different muscles groups. Start with lower repetitions and focus on the correct form to achieve the results you want. 4. Proper nutrition- It is so important to have a pre and post workout nutrition plan. Pre-workout should include simple carbs and protein to give you the energy you need to complete the workout. If not, you will feel like a car without gas. Post-workout you also want healthy carbs and enough protein for muscle building and to aid in recovery. 5. Don't skip warm up and stretching- Always stretch and warm up the joints and muscles. This should be part of your exercise routine. I have a 5 minute warm up pre-workout and a 5 minute stretch post-workout. 6. Aim for combination of cardio, resistance, and flexibility exercises- Cardio exercises that increase the heart rate helps to burn calories and maintain cardiorespiratory health. Resistance training builds muscles and improves body strength. Flexibility exercises helps to improve balance and core strength. Using a combination of all three will give you the best results making you feel leaner and stronger. Lastly, have fun. Do different activities. Learn what you like and what works best for you. Make sure to always hydrate properly pre and post workout too! I hope this helps you find your perfect exercise regimen. With new breakthroughs in medicine and treatments, natural remedies seem to be replaced with new medications that work faster and more efficiently. Most of these medications are chemically produced in labs all with a primary action for treatment but with multiple side effects. Imagine taking 1 pill with the possiblity of 10 different side effects. 2 pills with a possibility of 20 different side effects? As a society, we get in the habit of getting a quick fix when a problem arises instead of nurturing our bodies with foods and products which are more natural and sustaining to the body.
An analogy I will use is in an example of a car. Is it better to let the tire blow or car break down before getting service? Or is it better to commit to regular maintenance such as tire rotations and oil changes to get the best use out of the car? I am one that is highly sensitive to the effects of medications. For many years, I suffered from year round seasonal allergies. At one point taking 3 different medications to try to combat the symptoms. My symptoms continued to worsen and the number of medications I needed continued to increase leaving me feeling dry and drowsy all the time. I decided I would give natural remedies a try....adding a cup of warm lime and honey water every morning to my regimen. 12 months later, I am offically off all my allergy medications, my symptoms are in check, and I feel great. I utilized the natural benefits of lime and honey combined with my body's immune system to treat my allergies. Now I am excited to see what other health benefits can be obtained using other natural products. I will definitely share with you as I progress in my journey! Sometimes it can be a little intimidating going in for a visit with your doctor. I recommend seeing your doctor at least once a year for an annual check up. Most well checks or preventative care is covered at 100% under your insurance plan. Getting check ups can help your doctor detect any problems or potential problems you may be having. Here are some things to consider to get the most out of your visit.
1. Know your family history- Find out what your family history of diseases are. This includes siblings, parents, paternal and maternal grandparents. This will help the doctor assess your risk factors and order the proper screenings based on your risk factors. 2. Make a list- Prior to going in for your visit, make a list of questions or concerns that you would like to be addressed during your visit. 3. Keep track of your records- If you are switching doctors, have your records transferred to your new doctor. This helps to give you continuity of care and avoid duplicating unnecessary screenings or tests. 4. Know your food and drug allergies- If you have had an allergic reaction to certain medications or foods, know what they are and what type of reaction you had. 5. Find a doctor that fits for you- You should always walk away from your visit feeling like your provider is caring and has met your needs or addressed your concerns. If you don't feel that way, it's okay to seek other providers until you find the one that works for you. Ask for referrals from friends and family is a great way to find another provider. For a long time depression was not acknowledged as an actual disease. For many who have never experienced depression it is still discredited. But just like any other organ in the body, the brain is also an organ that can be affected by disease processes.
We all know what it is like to feel depressed at times in our lives. Depressed over losses, changes in life situations or just life struggles. Depression is characterized as extreme sadness that does not go away despite changes in your life situation. It can also be accompanied by feelings of hopelessness, low self worth, and inability to enjoy what use to be pleasurable in life. Over time depression can lead to physical symptoms such as insomnia or excessive sleeping, overeating or loss of appetite, decreased energy levels, poor concentration, and even thoughts of suicide. Left untreated, depression can actually damage brain function and be detrimental to your physical health. Here's what you can do if you think you or someone you know may be suffering from depression: Don't discount those feelings- Accepting is the first step to dealing with the disease and healing. Living in denial or having others tell you to "get over it" or "snap out of it" will not help the situation. Instead it can lead to chronic depression and anxiety. Get help- Love yourself and feel comfortable in seeking help. Depression is very commom and can be hard to manage. It's okay to seek help of professionals.... at least initially to help you pull together a plan. Having a good support system, counseling, and even medications can help. Prioritize for adequate rest and nutrition- Getting proper rest and nutrition is so important in the healing process. Chronic fatigue and poor nutrition does not enable the brain to recharge and regenerate. Instead it leaves the brain in a constant fog making it difficult to focus and think clearly. Start an exercise regimen- One of the most effective treatments for depression and anxiety is regular exercise. It can take up to 6-8 weeeks in order to start feeling the effects exercise has on your mental health. Don't give up, it will come. Regular exercise can help you achieve the adequate rest you need if you suffer from insomnia. Avoid use of alcohol and drugs- Alcohol and drugs only numbs the pain of depression but it will still be there. Alcohol and drug addictions can occur when someone is trying to deal with depression. These substances will only make the depression worse. Tell someone of suicidal thoughts- If you or someone you know is having suicidal thoughts, please take this seriously. Someone who is dealing with serious depression can't help feeling this way and needs immediate help. Be supportive and don't brush them off. So many suicides can be prevented if we truly listened to what is going on. This past week has been pretty busy that I didn't have time to actually blog to you about it. I actually chose to meditate with a few minutes of my spare time instead. It is interesting how much you learn about yourself when you take the time for yourself. I reflect on things in the recent past and how I can utilize that for a better more positive today. Here are the three things that resonated for me this past week.
1. Uncluttered space equals a less cluttered brain- So one of my resolutions this year is doing some deep cleaning and going through all the things I have in my house. Every evening last week, I made it a point to spend 10 minutes to unclutter a certain space. That means getting rid of things I don't use or haven't used for a while and then reorganizing what I have left. A cluttered space has a direct impact on how you feel and can make you feel more stressed and frustrated. This can negatively impact your daily performance and creativity. 2. Consistency of exercise- I have been doing regular exercising on and off for the last 5 years. This year my goal is to hit 30/min daily. So far I have been consistent for the last 3 weeks and let me tell you this... I am loving that feeling again. Not necessarily looking good but feeling good. Regaining my core strength has alleviated my back pain, body aches, and improved my flexibility. Of course there are days that I would rather do something else other than exercise but I tell myself its only 30 minutes and its for me and my body. My favorites have been strength training, biking, yoga, and pilates. 3. Appreciate life daily- Tragedy is happening all around us. This past week some deadly storms not only took peoples' homes but also some lives. I also read a story of my childhood idol/singer who was diagnosed with Parkinson's disease several years ago at the tender age of 37. In life, unfortunate things will always happen. It is not always what happens but how we choose to handle it. Some of the most positive and brave people are those that have the least or are less fortunate. What are some takeways on life that you have for last week? Feel free to share. |
AuthorI am a nurse, educator, and certified health coach. Archives
April 2017
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