Life can be a series of challenges that sometimes feel overwhelming. When life throws you one curveball after another, it's important to be equipped with the tools and knowledge necessary to set your mind on a healthy path. Here are three activities that you can do to recenter yourself and reduce the effects of stress.
Regular meditation can help you to lower your blood pressure, calm your mind and achieve a better feeling of general well-being. Meditation can also help to relieve stress, anxiety and a host of other issues. Meditation Oasis describe how as the stress and tension leave your muscles, the body receives the message that it's time to reset itself. Once you get into the habit of practicing meditation, it will help you to center your life and priorities. The deep, cleansing breaths associated with mindful meditation are grounding ways to start and finish every day.
Yoga and aromatherapy work hand in hand to recenter you and your life. In the morning, practicing sun salutations in a room infused with refreshing scents, like grapefruit and orange, will start your day off right. Aromatherapy works by activating sensors in your brain to produce the feel-good serotonin that naturally improves your mood and motivates you to be more productive. doTERRA suggests that aromatherapy yoga relaxes you, calms your mind and body, and prepares you for meditation. After a tough day, the relaxing poses and breathing exercises of yoga, combined with soothing scents, like lavender, will calm tense muscles and clear the mind. Aromatherapy yoga can also help to regulate sleep patterns, which contributes to a more positive outlook on life.
A daily brisk walk can be the best medicine that you can provide your body when you're looking to relieve stress. The endorphins that are delivered through exercise provide an immediate boost to your mood. The physical act of walking increases cardiovascular fitness, strengthens bones and improves endurance levels. Walking can also be a meditative experience if done properly. Be sure to practice deep and intentional breathing as you walk so that your emotional health also benefits from the exercise.
Taking the time to practice these three activities regularly will help you to be proactive about taking care of your mental and emotional well-being. The power of these activities is exponential when they all become part of your routine. By taking care of yourself, you can reset, recenter and regain control of your life
Dairy farmers are committed to sharing milk’s vital nutrients in more environmentally conscious ways, and they’re making strides today and with each generation. When you buy a gallon of milk, you’re supporting farmers committed to continuous improvement while also incorporating one of the most nourishing foods available into your diet.
Real Milk’s Role in a Sustainable Farm-to-Table Diet
(Family Features) A dairy cow in a pasture can feel like a long way from the milk in refrigerators and at family tables. However, the distance between the farm and your family may be shorter and more sustainable than you think. Dairy farmers are committed to sharing milk’s vital nutrients in more environmentally conscious ways, and they’re making strides today and with each generation.
Sometimes it might feel difficult to balance your family’s nutritional needs with what’s best for the planet, but dairy milk production uses fewer resources than before while providing a unique nutrient package that nourishes your family.
Farmers, who work the land and care for the animals that help nourish families, understand that resources are finite and must be handled wisely. From using sustainable cow feed to reusing water and repurposing manure for fertilizer, farmers improve their operating practices, reduce waste and contribute to a better environment today and for the future.
In fact, today’s milk is made with 65 percent less water, 90 percent less land and 76 percent less manure, resulting in a 63 percent smaller footprint compared to 75 years ago, according to research published in the “Journal of Animal Science.”
When you buy a gallon of milk, you’re supporting farmers committed to continuous improvement while also incorporating one of the most nourishing foods available into your diet.
Dairy milk is a natural source of high-quality protein and is the top food source for calcium and vitamin D, which diets often lack, especially for children. In all, milk provides nine essential nutrients and is one of the original farm-to-table foods, meaning you’re making smart decisions about nutrition while providing your family with an increasingly sustainable food.
Across many aspects of life, balance is key. That is especially true in how and what people eat, and a truly sustainable diet involves more than its impact on physical surroundings. It must also be nutrient-rich, practical and affordable. The right amount of animal and plant foods can help create more sustainable diets for both people and the planet.
Learn more about how dairy farmers are stewards of the environment at milklife.com.
Photo courtesy of Getty ImagesSOURCE:
Whether you are trying to reduce carbs or eat more protein, eating well on the go can be a challenge. Here are a few simple suggestions to eat on the go while still following your current diet.
(BPT) - Whether you are trying to reduce carbs or eat more protein, eating well on the go can be a challenge.
Quality carbohydrates like whole-grain breads, milk, yogurt, fruits and legumes are an important part of a balanced diet, especially for children and teens. For adults, reducing the amount of empty carbs you eat can be a great way to meet your personal wellness goals. It’s important to replace those carbs with lean meats, healthy fats and nutrient-dense vegetables.
Here are a few simple suggestions to eat on the go while still following your current diet.
A ketogenic diet, also known as keto, is a popular diet that balances protein, fat and carbs roughly in the following breakdown:
* 10 percent or less of their calories from carbs
* 70 to 80 percent of their calories from fat
* 10 to 20 percent of their calories from protein
One good way to follow a ketogenic diet is with a salad starting with a lean meat such as rotisserie-style chicken, turkey breast, steak or roast beef. Add in some veggies like lettuce, spinach and onions. Then top it all off with a dressing that has less than 2 grams of carbs like ranch, savory Caesar, oil and vinegar or Chipotle Southwest.
If keto sounds too ambitious for you, there are other simple ways to reduce carbs in your diet, like asking for a lettuce wrap instead of a sandwich. You can make any Subway sandwich into a nutritious salad with five servings of veggies.
Visit subway.com and use the nutrition chart to see how your favorite salad stacks up, or try these favorites:
* “Spicy” Steak Salad: Order a steak salad with your favorite veggies plus jalapenos, shredded Monterey Cheddar and Chipotle Southwest sauce. This has 380 calories, 17 grams of carbs and 21 grams of protein.
* “Cobb-style” Oven Roasted Chicken Salad: Try a salad with oven roasted chicken, guacamole, your favorite veggies and top it off with ranch dressing. This has 420 calories, 20 grams of carbs and 21 grams of protein. You could also add a strip of bacon for an additional 35 calories.
If you’re in the mood for a sub but would like to cut down on carbs, you can always ask to have your bread scooped out.
Trying to improve the overall nutrition quality in your diet, but don’t want to cut carbs? Try these easy swaps:
* Swap white bread for wheat. Select whole grain-certified 9-Grain Wheat
* Swap sweet sauce for savory. Try mustard, oil and vinegar or mayo
* Swap sweet drinks for water. Choose bottled water or unsweetened fountain drinks
The standards of senior homes have grown over the years. Many senior citizens find these environments to be welcoming and a pleasure to stay in. This article provides you with important information to help you find one for your loved one that's both comfortable and attentive.
If a parent or another loved one is getting older and unable to care for themselves, you have the difficult task of finding a home for them to live in. The best senior homes are attentive to their residents and treat them with dignity. Before you have them move into a particular home, you need to ask these important questions.
Is the Location Clean?
The appearance of a senior home says a lot about it. If you're looking at a home and it's visibly unkempt, you should look elsewhere. While no place will be spotless, there is still a general amount of upkeep that needs to adhere to. The bathrooms, bedrooms, dining area, and other rooms need to be maintained. You should also be on the alert for any foul odors or unsettling sounds. Keep a list of any senior homes you tour and what sort of sights stick out in a bad way. If the proprietors can't treat their building well, how can they be expected to treat their residents well?
Is the Staff Happy?
A disgruntled or apathetic staff can really cast a pall over a senior home. It can also signify a dangerous environment. Happy staff who genuinely care for their charges are less likely to participate in the neglect or abuse of seniors. Take a look around to see not only how the staff looks but also the residents. You want your loved one to be in the care of people who want the best for others. Anyone who would put their safety at risk or would be reluctant to offer anything but half-hearted assistance should not be considered. Every person, no matter what their age is, deserves to be treated with respect.
Is It Fun?
A senior home should not just be a place for people to live out their twilight years. It should also be a place where they can have fun and relax. Take a look at what sort of recreation is available. Things like exercise classes and live music performances can really liven the spirits of residents. You should also speak with residents about what they like about living there.
The standards of senior homes have grown over the years. Many senior citizens find these environments to be welcoming and a pleasure to stay in. You can find one for your loved one that's comfortable and attentive. Take the time to research as much as possible so that they can be set up with the best senior home possible.
Want more content about senior care and senior living? We have you covered. Check out our relevant articles in The Senior Living IDEA.
Plant-based diets are a tenet of sustainable eating and mushrooms are often included as part of the movement. A versatile ingredient with many fresh varieties to choose from, it’s simple to incorporate mushrooms into meals such as Three Mushroom and Garlic Grilled Pizza, Roasted Mushroom and Wheat Berry Salad and Sauteed Mushroom and Sun-Dried Tomato Avocado Toast.
Sustainable Eating Made Easy
(Family Features) The needs of grocery shoppers are seemingly always evolving, and now more than ever, they want to know where and how their food is produced and what impact it has on the environment. This is commonly referred to as “sustainable eating,” and its popularity is growing among shoppers.
Plant-based diets are a tenet of sustainable eating and mushrooms are often included as part of the movement. Known for their inherent umami flavor and nutrition properties, mushrooms are recognized for their unique growing process and need for minimal natural resources used during production, which makes mushrooms both healthy on the plate and gentle on the planet.
In addition, mushrooms are a versatile ingredient, and with so many fresh varieties to choose from, it’s simple to incorporate them into most meals. Three Mushroom and Garlic Grilled Pizza can satisfy the entire family, while favorites like Sauteed Mushroom and Sun-Dried Tomato Avocado Toast may hit the spot morning, noon and night, and quick sides such as Roasted Mushroom and Wheat Berry Salad can be an easy addition to dinner plates.
For more information on mushroom sustainability as well as additional recipes, visit mushroomcouncil.com .
Roasted Mushroom and Wheat Berry Salad
Recipe courtesy of the Mushroom Council
Sauteed Mushroom and Sun-Dried Tomato Avocado Toast
Recipe courtesy of the Mushroom Council
Three Mushroom and Garlic Grilled Pizza
Recipe courtesy of the Mushroom Council
The Mushroom Sustainability Story: Water, Energy and Climate Environmental Metrics (Infographic caption)SOURCE:
If you have a hard time falling asleep and waking up and find yourself feeling lethargic during the day, rest assured you’re not alone. Regardless of how hard you may work to try and maintain a healthy lifestyle, you may be in need of a way to reset your body clock for optimal health and to look and feel your best – especially in the morning. Consider these simple lifestyle choices for sleeping and waking up to optimize wellness.
Simple Steps to Wake Up Well
(Family Features) If you have a hard time falling asleep and waking up and find yourself feeling lethargic during the day, rest assured you’re not alone. Regardless of how hard you may work to try and maintain a healthy lifestyle, you may be in need of a way to reset your body clock for optimal health and to look and feel your best – especially in the morning.
As a life balance coach and wellness expert, Lauren Zoeller constantly urges her clients to prioritize sleep because, according to the Centers for Disease Control and Prevention, one out of three of adults in the United States isn’t getting the recommended seven hours of sleep.
Lack of sleep means lower mental and physical performance and can lead to health issues ranging from diabetes to heart disease. Sleep loss also takes its toll on skin. While asleep, important repair, renewal and detoxification processes take place, which are vital for healthy skin. Dark circles, dehydration, skin redness and sallowness may appear when the skin isn’t able to naturally repair during proper sleep cycles.
According to Zoeller, “sleep” and “wake up” patterns can be reset with a combination of aromatherapy and some simple lifestyle choices.
“I use a combination of natural, clinically proven skincare solutions from This Works, which work in harmony with your body clock and promote healthy sleep habits,” Zoeller said. “At night, a few pumps of the Deep Sleep Pillow Spray – which is powered by 100 percent essential oils of lavender, chamomile and vetivert – is proven to help you relax and fall asleep faster.
“For the morning, you can try This Works’ Morning Expert collection, which features natural ingredients to rehydrate, protect, smooth and brighten tired morning skin. I love the Wake Up Drops, which are made with peppermint, rosemary and lavandin oil to energize and boost alertness and mental focus.”
Zoeller also recommends these simple lifestyle choices for sleeping and waking up to optimize wellness:
Find more tips for refreshing your body and mind to wake up feeling well at ThisWorks.com.
Photo caption (woman): Life balance coach and wellness expert Lauren ZoellerSOURCE:
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