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Something new…
If you’ve been following me for awhile, THANK YOU!
Stay tuned for something new!
Coming soon!
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Time waste
How do you waste the most time every day?
Time waste or more like time suck…Tik Tok!
But for every dance video or trend that I watch, I try to watch something positive on there or a video that teaches me something.
For me, it’s a balance between entertainment and education which oddly is time consuming!
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Added sugar in your food?
Does it feel like sugar is in everything these days? For me, my go to is to always looks at the label and see if it has added sugar on it or not. Sugar can creep in slowly in your meals especially if it’s not natural as in fruits. You might be thinking you’re eating healthy but that added sugar is a great way to derail your healthy eating plans.
What is Added Sugar? Added sugar refers to any form of sweetener that is added to food or beverages during processing or preparation. Unlike naturally occurring sugars found in fruits and dairy products, added sugar is not naturally present in the original food item. Common examples of added sugars include white sugar, brown sugar, high-fructose corn syrup, maple syrup, honey, and molasses. These sugars are often used to improve taste, texture, and shelf life of processed foods.
Here are a few tips to help you make informed choices:
- Read Food Labels: Pay attention to ingredient lists and nutrition facts panels on food packaging. Added sugars can hide under different names, so look out for terms like sucrose, glucose, fructose, and corn syrup.
- Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. These foods provide natural sugars along with essential nutrients, fiber, and antioxidants.
- Limit Sugary Beverages: Sugary drinks like soda, fruit juices, energy drinks, and sweetened teas are major sources of added sugar. Choose water, unsweetened beverages, or naturally flavored alternatives.
- Practice Moderation: Enjoy sweets and desserts in moderation, as an occasional treat. Consider healthier alternatives like fresh fruit, yogurt, or homemade treats using natural sweeteners like dates or stevia.
The best way I monitor my added sugar is by reading the label. If I need to have sugar, I make sure it is via a product that has it inherently. This strategy works for me for now but what’s best for you, you probably should discuss with your doctor if needed.
Stay well!
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Knot in your neck? Shoulder?
Has this ever happened to you? Did you get up one morning with pain in your neck or shoulder? Does it hurt to move or sit up? Does this pain stop you from doing activities you enjoy? Yeah this is happening with me currently. Not sure what I did or how but it’s no bueno for sure! So what can I do about it?
- Improve Posture:
Maintaining proper posture is essential for reducing strain on your neck and shoulders. Take a moment to assess your sitting and standing positions. Keep your shoulders relaxed, back straight, and head aligned with your spine. Avoid hunching over or slouching, especially while using electronic devices or sitting at a desk. Incorporate regular posture checks throughout the day, and consider using ergonomic chairs and supportive pillows to help maintain proper alignment. As sound as this advice is, I likely will default to working on the couch so let’s move on.
- Stretch and Strengthen:
Performing regular stretches and exercises can help alleviate neck and shoulder pain while promoting strength and flexibility. I love doing stretches during the day so this is much easier for me to incorporate. Here are a few simple exercises you can try:
- Neck Rolls: Gently roll your neck in a circular motion, first in one direction and then the other, to relieve tension and improve mobility.
- Shoulder Shrugs: Lift your shoulders towards your ears, hold for a few seconds, and release. Repeat several times to release tension in the upper trapezius muscles.
- Chest Stretch: Stand with your arms outstretched behind you and interlock your fingers. Slowly raise your arms until you feel a gentle stretch in your chest. Hold for 20-30 seconds and repeat a few times.
- Upper Back Stretch: Clasp your hands together in front of you, round your upper back, and push your hands forward, feeling a stretch between your shoulder blades. Hold for 20-30 seconds and repeat a few times.
- Take Breaks and Move:
Sitting for prolonged periods can contribute to neck and shoulder pain. Make it a habit to take short breaks every 30 minutes to an hour. During these breaks, perform simple stretching exercises, take a short walk, or engage in gentle movements to relieve tension and improve circulation.
- Manage Stress:
Stress and anxiety can manifest physically, leading to muscle tension and increased pain in the neck and shoulders. Incorporate stress management techniques into your daily routine, such as deep breathing exercises, meditation, or engaging in activities you enjoy. Everyone can use stress management so this is always a good thing to figure out.
- Seek Professional Help:
If your neck and shoulder pain persist despite your best efforts, it may be beneficial to consult a healthcare professional or physical therapist. They can assess your condition, provide specific exercises or treatments, and offer tailored advice to address your unique needs.
For me the biggest challenge is to figure out how this pain started but meanwhile I can employ some of the above tips to address the discomfort. I’m all for stretching so that’s probably where I’ll lean towards because many yoga poses are perfect for relief. What do you do to relieve this type of neck or shoulder pain?
Stay well!
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Do you poop a lot?
We all do it and some of us even talk about it in conversation but what does frequency of pooping have to do with your health? It only makes sense to discuss this a bit since I often talk about health and fitness related items on this blog. Yeah, this isn’t a fun topic to talk about it can have huge impact on your health. Let’s start with some basic.
- Regularity is Key: Regular bowel movements are a positive sign of a healthy digestive system. The ideal frequency varies from person to person, but a general guideline is anywhere between three times a day to three times a week. Deviating significantly from this range may be an indication of an underlying issue. Staying regular is so important as that’s your body’s way of getting rid of waste so that it stays a well-oiled machine so to speak.
- Constipation: If you find yourself consistently passing stools less than three times a week, you might be experiencing constipation. This condition can occur due to various factors such as inadequate fiber intake, dehydration, lack of physical activity, or certain medications. Chronic constipation may suggest an imbalance in your diet or even an underlying medical condition that requires attention. Increasing fiber is typically what is recommended when you’re constipated and if you don’t want supplements for this then your next best bet is to eat more veggies!
- Diarrhea: On the other end of the spectrum, frequent loose or watery stools could indicate diarrhea. This condition is often caused by a viral or bacterial infection, food intolerance, medication side effects, or intestinal disorders. Diarrhea can lead to dehydration and nutrient loss, so it’s important to identify the cause and seek appropriate treatment if necessary. Food poisoning also can result you needing a doctor’s visit so depending on the cause of the diarrhea, treatment options will vary.
- Changes in Frequency: Any sudden or significant change in your bowel movements should be noted. If you notice an abrupt increase or decrease in frequency, it could be a signal of an underlying health issue. Factors like stress, dietary changes, travel, or certain medical conditions can all contribute to such changes. If you experience persistent alterations in your bowel habits, it’s advisable to consult a healthcare professional.
- Other Factors to Consider: While the frequency of bowel movements is an essential indicator, it’s not the only factor to consider. Paying attention to the consistency, color, and any accompanying symptoms (like abdominal pain, blood in stools, or weight loss) can provide a more comprehensive picture of your digestive health.
The frequency of your visits to the bathroom should indicate and give you clues about your health. Pay attention to those clues and seek a doctor’s help as needed because you are your own best advocate for your health!
Stay well!
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What’s in your shampoo?
You probably shampoo your hair but do you know what ingredients in your shampoo are good for you? Shampoo ingredients are so different from food ones that even I have to do research to understand them and what they do. So let’s find out about some of them.
- Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES):
One of the most commonly found ingredients in shampoos, SLS and SLES are surfactants responsible for creating the rich lather we associate with cleanliness. However, these compounds can be harsh on the scalp and strip away natural oils, leading to dryness, irritation, and even triggering or worsening conditions like dandruff or eczema. Additionally, studies suggest that prolonged exposure to SLS and SLES may cause damage to the hair follicles, resulting in hair loss. Tip: look for sulfate-free shampoos. My favorite is Renpure shampoo with biotin and collagen. They also have a similar conditioner. This brand is my go-to brand with lots of choices including tea tree oil shampoo.
- Parabens:
Parabens are preservatives used in many personal care products, including shampoos. However, they have been a topic of concern due to their potential endocrine-disrupting properties. These chemicals can mimic estrogen in the body and have been detected in breast cancer tumors, raising concerns about their potential link to breast cancer. While the research is ongoing, it’s advisable to opt for paraben-free shampoos to reduce your exposure to these potentially harmful ingredients. Tip: look for paraben-free shampoos. Many choices out there but they may or may not meet your other criteria.
- Fragrances:
Who doesn’t love the delightful scent of freshly washed hair? Unfortunately, synthetic fragrances used in shampoos often contain a cocktail of chemicals, including phthalates, which are known to disrupt hormone function and have been linked to reproductive and developmental issues. The term “fragrance” on ingredient lists can be a catch-all term that hides numerous undisclosed chemicals. Choosing fragrance-free or naturally scented shampoos can help minimize your exposure to these potentially harmful compounds. Tip: fragrance-free shampoos can be found by looking for natural scent in the name.
- Formaldehyde-releasing preservatives:
Certain shampoos contain formaldehyde-releasing preservatives such as DMDM hydantoin, diazolidinyl urea, and imidazolidinyl urea. While these preservatives prevent microbial growth in the product, they can release formaldehyde, a known human carcinogen, when they come into contact with water. Prolonged exposure to formaldehyde may lead to scalp irritation, allergic reactions, and respiratory issues, making it wise to avoid shampoos containing these preservatives. Tip: avoid shampoos with formaldehyde. A little harder to figure out but check for the above preservatives in the ingredient list.
So many ingredients in a shampoo, right? So research them and then decide what’s best for you. The above are common ingredients you might want to watch out for but remember everyone’s health requirements are different so do your own research to reap the best benefits for you.
Stay well!
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Tag line
If humans had taglines, what would yours be?
Great question.. Should the tag line share what you are or define you in some manner or just be something fun? I wrestled with this and came up with this tag line for me:
Thinks positively so he can make the most impact!
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Time
Who do you spend the most time with?
I spend the most time with myself..deep thoughts some days while quizzical and nonsensical ones on other days. For us, over-thinkers, I think the only answer that fits for this question is oneself!
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Got knee pain?
Recently climbing stairs and generally walking has become painful. I totally know the reason and that’s because of heavy squatting at the gym but you know me, it became an opportunity to write a blog post!
- Overuse and Repetitive Strain: One of the most common causes of knee pain is overuse and repetitive strain. If you lead an active lifestyle or regularly engage in sports or exercise, the repetitive impact on your knee joints can lead to discomfort and inflammation. Activities such as running, jumping, squatting, or participating in high-impact sports without proper conditioning or adequate rest can strain the knee joints and cause pain over time. Rest to recover is needed and should be planned for.
- Age-Related Factors: As we age, our bodies undergo natural wear and tear. Knee pain becomes increasingly common due to conditions like osteoarthritis, which occurs when the protective cartilage in the joints starts to deteriorate. This wear and tear can lead to inflammation, stiffness, and pain in the knees. Additionally, the aging process can result in decreased flexibility and strength, making the knees more susceptible to injury and discomfort. As I get older, I definitely can see a change in mobility but the only way to fix that is to keep practicing and exercising but just balancing it out, right?
- Injuries and Trauma: Knee pain can also stem from injuries and trauma. Accidents, falls, or sudden twisting motions can cause sprains, strains, or even more severe injuries like ligament tears (such as an anterior cruciate ligament or ACL tear). These injuries can be painful and require medical intervention for proper healing. Never push yourself thru this type of pain especially if you have an ACL tear because who knows what type of long term damage you may be doing to yourself.
Take care of your knees with proper exercise, nutrition, recovery and any doctor recommended advice!
Stay well!
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Do you get up to see the sunrise?
Last week, I wrote about the benefits of walking barefoot on grass and this week, I’m going to discuss how your health can be improved by watching the sunrise. Yeah, you got to get up early and hope the sun is out that day but the early start can do wonders for you. Let’s find out what the benefits are.
- Boosts Mood and Mental Well-being: The tranquil beauty of a sunrise has the power to uplift our spirits and set a positive tone for the day ahead. As the first rays of sunlight touch the horizon, they trigger the release of serotonin in our brains, also known as the “happy hormone.” This surge of serotonin helps to elevate mood, reduce anxiety, and promote a sense of calmness.
- Enhances Circadian Rhythms: Our bodies have evolved to align with natural rhythms, including the 24-hour cycle known as the circadian rhythm. By waking up early and witnessing a sunrise, we align ourselves with the natural order of the day. Regular exposure to morning sunlight helps regulate our internal clocks, promoting better sleep quality, increased energy levels, and improved cognitive function.
- Vitamin D Boost: The early morning sun is an excellent source of vitamin D, a vital nutrient that supports bone health, strengthens the immune system, and promotes overall well-being. By exposing ourselves to the gentle morning sunlight during a sunrise, we can stimulate the production of vitamin D in our bodies.
- Connection with Nature: In our fast-paced modern lives, it’s easy to feel disconnected from the natural world. Witnessing a sunrise provides an opportunity to reconnect with nature and appreciate its inherent beauty. The serene ambiance, the vibrant colors, and the gentle sounds of the early morning create a sense of harmony and peace. This connection with nature can reduce stress, improve focus, and foster a sense of gratitude and mindfulness–similar to barefoot walking on the grass.
If time permits, I highly encourage you to get up early and see a sunrise as it will give you a renewed and energetic start to your day!
Stay well!
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Fear overcome
What fears have you overcome and how?
Public speaking was always a fear for me.
Have I overcome it? Yes and no. I mean I’m much better at it but depends on the topic as to if I’m able to give my best.
Sometimes you don’t overcome everything in a day or a week and for me it will always be a journey to overcome my fear of public speaking but yes, I’m better at it than yesterday because every time you practice you get better!
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