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AI 101: AI Explained
Do you struggle with AI? Have parents, friends, and others who struggle with terminology and understanding what AI is good for?
The guide defines basics terms that are often mentioned in numerous online videos and definitely can be confusing to a new user.
Check out my guide, free to use, no data collected.
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Which supplement should I take? #Supplement Explorer
Are you always on your phone looking at which supplements you should take? Do you look at reviews? How do you decide what to buy?
As someone who has been in the nutraceutical industry for over 10 years, I’ve worked with many suppliers and companies to understand why an ingredient is chosen, what research is behind it, and how to sell it to a consumer, so if you are looking for some answers to questions you may have, drop a comment, or even better check out the Supplement Explorer on the site. It is free to use, 3 questions, and a simple output. No info is stored.I made the Supplement Explorer purely for my use and then thought, well, if it is useful for me, maybe it is useful for others. The tool is not affiliated with any company or brand, but was just a way for me to showcase what I find useful. If you use it, do give me feedback as to what you’d like to see it on too.
Stay well and remember, before taking any supplements, check with your doctor if it is a good fit for you or not!
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30-Day Challenge!
We all want to live a healthy lifestyle but life happens so what do most of us turn to–a challenge of some sort like the Whole 30 one but do these challenges work? Sure, in the short term but long term people tend to go back to their unhealthy lifestyle–why? Life happens.
A good 30 day challenge is one that suits your life. It can be something simple as drinking 4 cups of water a day, if you don’t drink enough. It could be not eating out for a month or even not having wine with dinner. Challenges only work if they are tailored for you otherwise, the withdrawal could be too much.
Next time, you’re thinking about doing a 30-day challenge, decide if it will be the right fit for your life and goals.
*Image from Pixabay
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Trying to gain or lose weight?
In the past couple of weeks, I wrote about how you should find the best meals and diet that fit your body and goals so then the next question that you may likely have is how do I lose or gain weight? Yes, some of us are trying to gain it, even though that group of people is likely in the minority. Regardless, how can you target that gain or loss?
I’m not a fan of just dropping weight by not eating anything other than salads as that is not sustainable in the long term. Similar to, if you’ve got that belly that just won’t shift, so you decide to up the number of situps. Most likely in both cases the results will be minimal so what can you do?
Eat a balanced meal per your body’s requirement and then reduce or gain the calories amount by 500. Why in such a small increment? Well, not only will you not notice the difference in this amount especially if you are eating healthy items like fruits and veggies and protein but you won’t feel too much of the energy loss that typical fad diets cause.
Make smart choices with food and you will see fantastic results that could result in long term success versus short term ones.
*Image from pixabay
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WIF meals
Everyday we are given new acronyms that you kind of just need to know, so here is another one to add to your vocabulary—WIF meals. What does WIF stand for? What’s in my fridge! Good one right?
WIF meals are something that we all have access to especially if you have a fridge with food in it. What you stock depends on your diet and what your family likes to eat. Your fridge and my fridge likely have different contents as our goals are likely different but preparing a WIF meal is still something we all do.
Have you stood in front of your fridge and thought there is nothing to eat even though there may be something in there? We all do it as a means to justify ordering from outside or not sticking with our diet so make sure to stock items in your fridge that are healthy and things you want to eat. My fridge will always have tomatoes and onions along with shredded chicken as I like to add those to most anything. This way, I’m likely to eat whatever WIF meal I make and not sacrifice my clean diet.
WIF meals more than just a new acronym for you but also something you already eat!
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Amazon shopping
Looking for new products to try? Check out this link below for your Amazon needs.
https://www.amazon.com/shop/2howyalldoing
*Image from negative space
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What’s your sleep like?
One thing that is important when leading a healthy lifestyle is sleep! Sleep quality can determine many things including how focused you are at work, how energetic you are, and if you gain/lose weight.
Typically, doctors recommend that you get 8-9 hrs of sleep but many of us don’t get that. If you are having a hard time getting quality rest, there are plenty of apps that you can use to stop your phone use an hr before bedtime so your body doesn’t see the blue light. Remember, without adequate sleep, your muscles won’t grow as recovery happens during rest. If you want to stay more focused at work, aside from fixing your diet, you’ll likely have to change your sleeping habits too. With more sleep, you’ll see benefits like improvements in your skin and you’ll feel more energetic. *Note there are exceptions and not everyone will need 8-9 hrs of sleep but me, I definitely feel optimal when I have it-with too little, I feel irritated and with too much, I feel lethargic. Invest in a good mattress and hopefully when you hit the bed, you’ll get a good night’s sleep!
Find your balance and improve your sleep quality for continued health benefits.
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Do you inhale your food?
Are you a fast eater like me? Do you eat your food fast because your hungry or short on time? Like many of you, I’m a fast eater and this is very noticeable at dinner time. When at work, you are given 30 mins or 1hr to eat lunch so you are time-bound but when you are at home, you are not time constrained but somehow we still eat fast? Why? Habits easily form.
One way that I slow down and enjoy my food occurs when I’m snacking. Instead of eating the entire pear or bowl of grapes, I’ll have some chai or green tea with it. What does this do? It takes me longer to eat the entire pear as I’m sipping something as well. This small change is important because now I can ENJOY both my food and beverage rather than rush through the snack.
Remember mom/guardian was right, food should be chewed to get the most benefits from it plus it is a great way to see if you are full or not versus inhaling obscene amounts of food fast!
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Do you need a diet?
We all get s,o wrapped up in our goals for health and fitness that we forget one important thing—food is just food, it doesn’t need a label!
What do I mean by the above statement? Well, think about this if you are eating chicken, fruits, veggies, nuts—that could be considered keto, paleo, and more. Now, if you are eating those same things and they are helping you get the results you need, are you really needing to follow the paleo or keto diet? Yes, we all want to follow the latest diet and maybe we have to follow it for other more serious health reasons but remember, your diet is only good if it is helping you achieve whatever goals you have set for yourself.
For me, I like to vary up my diet by changing the ratio of carbs, fats, and proteins but I still enjoy mostly the same foods throughout the year—this works for me so you should find what works for you and follow it. Fad diets will come and go but don’t just jump on the next big thing as clean eating long term will likely produce better results than a quick short term fad diet.
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Fruit smoothie for breakfast!
One of my kicks right now is to have a smoothie as my mid-morning snack. I used to do this on and off in the past and you guessed, I’m in the on phase right!
Instead of taking a protein bar and yogurt to work with some granola, I got bored of doing this, I decided to make a smoothie. Yes, it requires more planning and not just planning a trip to the grocery store but also getting up a little early to make the shake so I have something to take.
My favorite things to put in it currently are just fruits—frozen berries, pineapples, and dragon fruit. The base that I use is almond milk as I’ve noticed too much dairy has been giving me sinus headaches. Occasionally, I’ll add avocado to it or peanut butter but that depends on my mood in the morning.
This shake is about 24 oz so it does keep me full a while and gets me through to lunch so can’t beat that right?
What’s your favorite smoothie? Hit me up on Twitter and Instagram or comment below. All social media links are on the post.
*Image from rawpixel
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Weather got you down?
With the weather transitioning here in the US, summer actually isn’t over until Sept 21 but tell that to Mother Nature, the Northeast sure has been feeling the transition between hot and cold days to cooler nights so I don’t know about you but that sure plays havoc with my health. What can you do about it so that you don’t get sick and still enjoy your activities and of course pumpkin spice everything?
My go to is simple..cover up and stay warm on the cool nights and days—grab that hoodie or hat as you may need it. Diet wise, I mentioned last week on ways to fight germs last week so the only thing that i may add this week is to drink some more green juices that I make at home. Finally, one additional advice from me is that to continue staying active. Yes, it may be cooler but staying active and getting some sun can also provide you an increased sense of well-being.
Stay well and don’t let the weather flip flop get you down!
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#FOMO Vitamin D
Fall weather is slowly coming followed by the bleak winter months. What’s going to happen? Lots of eating and staying inside and of course a lack of sun but all is not lost. You can still feel great—Vitamin D, cleaning eating, and exercising are just some of the keys..read on to know more.
Want strong bones? Exercise and muscle are important but nutrients are too.
You’ll often see Vitamin D combined with other minerals like calcium, phosphorus, or even vitamin K but why? Mostly because one or more nutrients uptake is helped by the other.
What happens if you don’t combine these vitamins and minerals together?
Well, you’ll be deficient in these unless you’re eating super well and hitting your recommended daily values
If you want stronger bones, then you’ll need both vitamin D and calcium. Also, calcium can help protect you from kidney stones if your diet is in check.
Also, remember too much of vitamin D, calcium, phosphorus, or even vitamin K can result in toxicity resulting high or low bone mineral content depending on which is the problem nutrient. So what can you do? Check with your doctor before choosing the dosage and supplement. Supplements are exactly that, supplements to a diet, not a cure to fix anything.
*Image from M.A.
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