If you want to improve your overall health and protect your heart, simple changes in your lifestyle and diet can make a big impact. For these changes to stick, you should focus on adding more healthful foods, rather than just taking things out of your daily diet and routine. Here's 5 ways to make that happen!
(BPT) - Your heart is one of the most important organs in your body. It provides your body with the necessary oxygen and nutrients vital for daily survival. If you want to improve your overall health and protect your heart, simple changes in your lifestyle and diet can make a big impact.
For these changes to stick, focus on adding more healthful foods, rather than just taking things out of your daily diet and routine.
1. Add more seafood
Seafood is not only a good source of protein, but also a great source of omega-3 fatty acids, which have been shown to help reduce the risk of heart disease and stroke. The Seafood Nutrition Partnership, citing the American Heart Association, advises eating at least two servings of seafood per week for enough omega-3s and nutrients to show improved health. In particular, fatty fish such as salmon, trout, pollock, barramundi, mackerel, herring, sardines and albacore tuna have the highest amounts of the heart-healthy nutrients that help prevent cardiovascular disease.
To incorporate more fish into your diet, start with the recipe for Easy Lemon Pepper Salmon from The Marine Stewardship Council (MSC).
When selecting fish, whether fresh, frozen or canned, look for the MSC blue fish label to know you’re choosing sustainable seafood that’s good for you and good for the ocean. The MSC is a global nonprofit dedicated to protecting wild seafood for generations to come. By taking the simple step to look for the MSC label when purchasing seafood, you can help protect oceans from overfishing, support fishermen and fishing communities, and promote traceability — from the ocean to your delicious seafood dish.
2. Seek healthy fats
Not all fats are created equal. With all the fad diets that come and go, the Mediterranean diet continues to top media and nutritionists' lists of best plans for healthy eating. It's also been shown to help reduce the risk of heart disease, according to a study published in the New England Journal of Medicine.
The most commonly used fat in the Mediterranean diet is olive oil, which is great for cooking, salad dressings and more. Other healthy fats come from the foods themselves, like the unsaturated fats found in fish, nuts, seeds or avocados.
The Mediterranean approach is also plant-based, adding proteins like fish, lean meat, poultry and dairy (in moderation).
3. Opt for whole grains
Also featured in the Mediterranean plan are whole grains like brown rice, wild rice, whole wheat bread, oats and quinoa. Less-processed grains are healthier because they have both higher nutritional value and better fiber content.
The nutrients in many whole grains — including potassium, iron, phosphorus and more — help boost your heart health. The higher fiber in whole grains aids digestion and can help you keep your weight down, which can also improve your heart's function.
4. Focus on plants
You've probably heard a lot about plant-based eating recently. That's because of the growing awareness of both the health and the environmental benefits of focusing a larger portion of your diet on plants. Including a wider range of differently colored fruits and vegetables — plus nuts, seeds, beans and legumes — will give you the greatest nutritional benefits.
Plants offer tons of nutrients like vitamins, minerals and fiber — and many contain more protein than you might expect. A study published in the Journal of the American Heart Association found that eating more plant-based proteins is associated with lower heart disease risk in middle-aged adults.
5. Amp up your movement
Another vital ingredient in a heart-healthy lifestyle is exercise. Adding more daily movement helps you look and feel better, inside and out. The Centers for Disease Control and Prevention recommend at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening exercises at least twice a week. It's always best to consult your doctor before beginning a new exercise plan.
Choosing whole foods over processed foods will improve your heart health. Using herbs and spices can also make your meal plan easier to stick to. Not only do some seasonings — like ginger, garlic and turmeric — offer positive health benefits, but they can also reduce unhealthy cravings by satisfying your taste buds.
What’s good for your heart also can be good for the environment. When you make looking for sustainably-sourced, heart-healthy products part of your routine, you create a win-win for your health and for the health of the planet.
Amy Blankson is the CEO of Fearless Positivity and author of The Future of Happiness. She believes that “no matter where your baseline for happiness is today, you can always increase your overall happiness level.” In this article, Blankson offers some insight into simple ways you can inject positivity into your day.
(BPT) - Work demands paired with family demands make modern life extremely busy. Meetings, deadlines, housework, kids' homework, practice and much more all vie for your time. What's the secret to keeping on top of it all? Research shows the power of positivity can work wonders in managing stress, staying productive and boosting happiness.
Four out of five people agree positive thinking can help improve their lives and start the morning off on a positive note, according to a recent survey of American workers to gain insight into the impact of positivity in the workplace conducted by The Original Donut Shop Coffee. The good news is that a resounding 88% of Americans consider themselves positive people, but they think there is room for improvement. In fact, 69% wish they could be even more positive!
“Positive individuals are three times more creative, 31% more productive, and 23% less fatigued,” says Amy Blankson, CEO of Fearless Positivity and author of “The Future of Happiness.” “No matter where your baseline for happiness is today, you can always increase your overall happiness level.”
Blankson offers some insight into simple ways you can inject positivity into your day:
Set intentions early
Take a moment to shift your focus in the morning. What do you want to get out of your day? It’s so easy to fall prey to the tyranny of urgency. Hold the emails, texts, calls and messages and spend just 2 minutes grounding yourself in a positive practice like meditating or journaling. You'll set yourself up for greater happiness in the long run.
If you feel like you don't have the time or discipline to keep a gratitude journal, try looking for a "gratitude trigger." For instance, every time you stop at a red light, say one thing you are grateful for. This habit is great to pass time on commutes and is also a good practice to share with your children when they are in the car with you.
Think to the future
Try saying "future-forward gratitudes" in the morning. These are the things you are excited about for the day ahead, such as a meeting, lunch or special project. This practice helps prime you for positivity during the day and gives you an anchor point for reflection at the end of the day.
While more people are working from home, 45% of them consider themselves a positive person versus 75% of people who work in the office, according to the survey. One way to stay connected and spread positivity with coworkers when you’re not in the office is by taking a few minutes each day to text, email or call a coworker to thank them for something they did.
Move beyond off days
Don't get hung up when you have a negative day. The most important part of creating a new habit is having the courage to restart when you have an off day. Happiness is not a state of mind; it's a mindset that develops over time. The best way to elevate your mindset is by training your brain to look for positive information in the world around you that you might have missed.
Pay it forward
Individuals who pay it forward through praise and recognition express that they have greater feelings of happiness, satisfaction and relatedness. However, even more importantly, both givers and receivers inspire others to want to give, which creates a powerful network effect.
Nearly seven in 10 people agree they have a co-worker that is very positive and helps them get through the workday, and almost 75% said they often receive appreciation from their coworkers, according to the survey. If you have someone who is always brightening your day, you can show gratitude by nominating them for a chance to win some great prizes.
Here's what you need to do: Fans can visit brewpositivity.com between Oct. 28 and Nov. 22 to nominate a colleague for a chance to have their positivity rewarded. Twenty-five individuals will have a chance to win $200 and a one-year supply of The Original Donut Shop Coffee. For the kind nomination, the nominator will also have a chance to receive a one-year supply of The Original Donut Shop Coffee!
Sitting for a long period of time can lead to some adverse health effects. According to a recent survey commissioned by Preparation H, 63% of Americans admit that staying seated for an extended period has resulted in butt pain or discomfort. The following tips will help you diminish the harmful, but common, side effects of sitting and highlight how to give your backside the break it deserves.
(BPT) - Sitting is nearly impossible to avoid. Whether during your daily commute, working hard at your desk or watching your favorite TV show on the couch, sitting can provide relief and give you the opportunity to relax.
However, sitting for a long period of time can lead to some adverse health effects. According to a recent survey commissioned by Preparation H, 63% of Americans admit that staying seated for an extended period has resulted in butt pain or discomfort.
While sitting may be one of our favorite positions, the following tips will help you diminish the harmful, but common, side effects of sitting and highlight how to give your backside the break it deserves.
1. Move bad posture out of the way
Sitting down at a desk for eight hours at work each day is common for many professions, in addition to sitting during the commute to the office. For many, this is the preferred position, as one in four employed Americans would not show up to work if they could not sit down the entire time. However, sitting can have significant effects on our backs and spines, causing pain and discomfort. To avoid bad posture and a stiff neck or back, take a quick walk around the office, find a longer route to the water cooler or grab a coworker for a few laps around the parking lot during lunch. If your office allows it, opt for a standing desk to get you off your butt and onto your feet.
2. Improve poor circulation
Let’s face it — we all want to get home, kick off our shoes and get lost in our couch cushions for the rest of the night. However, sitting for too long causes your blood to remain in your feet and lower legs due to lack of movement, causing your body’s circulation to slow down and resulting in numbness and tingling. To break up your sitting marathon, try to perform a few simple bodyweight exercises during commercial breaks or use the time to get up and tidy your living room space.
3. Leave backside discomfort in the past
Everyone uses the bathroom throughout the day, but some may spend a little too much time on the porcelain throne. The time spent sitting, as well as the habits associated with the activity, can ultimately contribute to the causes of hemorrhoid flare-ups, like constipation and straining. When hemorrhoids do strike, Preparation H is the #1 doctor-recommended OTC hemorrhoid brand formulated to soothe, cool, cleanse and care for your backside. To help shorten the time spent on the toilet, avoid digital distractions, like your phone, that can lead to spending extended time sitting in the bathroom.
4. Bring the power back to your brain
Your physical health isn’t the only thing suffering from sitting — your mental health is affected as well. Sitting for extended periods can slow down brain function, leading to memory loss and a foggy brain feeling. If you’re feeling distracted or can’t seem to accomplish a task at hand, try getting up and going for a quick walk to help improve concentration and keep blood flowing to your brain so the next big idea is right around the corner.
Whether it’s getting in an extra couple of steps or banishing your phone from the bathroom, these small changes can be beneficial in reducing the negative effects of staying seated for too long. Sitting will inevitably be a part of your day, but by implementing these tips, you can give yourself a pat on the back for putting your health first.
For more information on hemorrhoid relief, visit preparationh.com.
When each day feels full to the brim, follow these five easy tips to maximize each hour and make the most of each day, be more productive, accomplish your goals and still have time to spare - and less stress.
(BPT) - When the calendar flips to a new year, many people are inspired to make resolutions, promising productivity, healthy lifestyles, self-care and more. But all New Year’s goals require making time for what you set out to do — and a little planning goes a long way.
No matter your resolutions, here are easy tips to make the most of each day, accomplish your goals and still have time to spare:
Get ready the night before
Make your morning routine easier by getting organized the night before. Prepare your breakfast and coffee. Choose your outfit and set it by your bed. Pack your bag and place it by the door so you’re ready to go. Let your nighttime energy fuel you in the morning.
Spend less time on chores
Household chores are time consuming and, let’s face it, not many people look forward to cleaning and laundry. Invest in ways to lighten your load, like the LG TurboWash 360, which has features that help you get more chores done in less time. It can tackle family-sized loads in less than 30 minutes without sacrificing performance, so your clothes don’t pile up. Shorter wash times and energy-saving capabilities save you both time and money.
Stick to a sleep schedule
The first step in reaching your goals is making sure you’re in good health. One of the most important, and difficult, aspects of good health is sleep. You’ll feel more refreshed and ready to take on the day if you establish a solid sleep schedule and stick to it. To set your schedule, pick the time you want to wake up every day and count back seven to eight hours — that’s your new bedtime.
Get a good calendar
Maximize your time by having a plan for each week. Whether you use a notebook checklist, the calendar on your smartphone or invest in a year-long planner, you’ll always have your plan on-hand and never miss a deadline or to-do list item.
Become a meal prepper
Set aside time each week to plan your meals and prep them too. Chop fruits and vegetables, pre-cook meats, and cook pasta or rice in advance so you can pull together easy meals in no time. This saves you time and money, and helps you eat healthier when you’re tempted to grab fast food on your busiest days.
When each day feels full to the brim, follow these tips to maximize each hour and be more productive in the new year.
While indulging in winter festivities, it’s important to stay on top of your healthy habits. Carolyn Brown, an integrative nutritionist, offers five healthy tips and tricks for keeping your health in check during the colder months.
(BPT) - The arrival of the winter months brings an abundance of food, festive drinks and busy days celebrating with loved ones. While indulging in winter festivities, it’s important to stay on top of your healthy habits.
“The foods and beverages we put into our bodies has a big impact on our health. What most people might lose sight of is that what we eat and drink directly impacts our oral health, which is connected to our overall health! It’s important to be aware of ingredients in foods and beverages that can cause problems including tooth decay. Consider healthier options during the holidays that can actually help prevent these serious issues,” says Carolyn Brown, an integrative nutritionist.
Brown offers healthy tips and tricks for keeping your health in check during the colder months:
1) Reconsider your food choices
Eating lots of refined sugar and white carbs, from pastas and crackers to sodas, can increase the acidity in your mouth. Cutting back on these foods while loading up on good-for-you foods, such as olive oil, avocado, nuts and seeds, and vegetables, helps contribute to a healthier mouth and prevent illness.
2) Equip yourself with the right oral care essentials
Make sure you’re equipped with the right oral care essentials no matter what you eat, especially when you’re treating yourself to carbohydrates, desserts or sugary drinks. Apart from a good brush and proper technique, your toothpaste is a vital part of maintaining a healthy mouth. I recommend using ARM & HAMMER Toothpastes as they are powered by natural ingredient baking soda, which helps neutralize plaque acids in your mouth that form continuously after eating and drinking.
3) Opt for a hostess gift that’s not red wine
When considering getting your hostess a gift for a holiday party, you might automatically think of red wine. However, this common gift, especially during the holidays, is actually bad for teeth as the strong pigments in red wine are instant stain-makers. Instead of red wine, grab a fruit platter with fresh strawberries, oranges and apple slices as these foods are known to help naturally whiten teeth. A cheese plate is also a great option since the calcium in the dairy helps strengthen teeth and gums, and the casein, a milk protein found in cheese, has been shown to reduce the loss of minerals from tooth enamel.
4) Be careful of health trends
While you may be following the latest health trends and rituals out there — such as drinking lemon water with apple cider vinegar to aid digestion — some of these trends promote the consumption of acidic foods and drinks that can impact your oral health, including the formation of plaque acids. Digestion starts in your mouth when you release a chemical called amylase to start breaking down carbs and sugar as soon as you start chewing. Do your research, consult a health professional and make smart decisions to try out trends based on what is right for you.
5) Remember — it’s all connected
It’s amazing how our bodies are connected — and people often forget that oral health is a huge sign of overall health and well-being. If you don’t take care of your mouth, it can lead to other serious issues, such as impacting your cardiovascular health and other illnesses and diseases.
Follow these tips to prioritize your health this winter. Visit armandhammer.com for more information.
Instead of taking on large, difficult-to-maintain goals, there are smaller, simpler steps and habits that can be embraced, resulting in lasting change and a healthier you. With these four tips in mind you can be more on top of your health without making any drastic changes.
(BPT) - When focusing on personal transformation, many hit the gym or focus on eating right and losing weight. Instead of taking on large, difficult-to-maintain goals, there are smaller, simpler steps and habits that can be embraced, resulting in lasting change and a healthier you.
1. Self-care isn’t selfish
When too many obligations and plans with family and friends become a burden, it’s OK to take a pass. If needed, spending a night at home or retreating to the comfort of your bed can help keep unintended stress at bay. Everyone needs a break from their social life on occasion.
2. Bring on the breakfast
Busy mornings might leave you feeling short on time and skipping out on breakfast altogether. Though it might feel like a huge time saver, skipping breakfast is detrimental to your day. Quick breakfast options that you can prepare ahead of time, like veggie egg muffins or overnight oats, provide energy and nutrients, like fiber, that you need to keep you and your body moving all day long.
3. Treat the small stuff
If you feel that something is off with your body, no matter how small it may seem, acting from the start can go a long way in preventing bigger issues. Treating minor health conditions can be just as important for overall health as visiting the doctor for more serious concerns, like the flu or chronic pain. Quick relief for bum discomfort, such as itching and burning, is achievable with Preparation H Totables Irritation Relief Wipes. They deliver relief and on-the-go cleansing in a discreet, convenient travel pack — so you can easily treat symptoms and get back to your day in comfort no matter where you are.
4. Work, walk, work. Repeat.
Remaining sedentary all day can lead to several physical effects and pains. To help steer clear of these, set a timer and get up for a five-minute lap around the office or house every hour or so. Not only will you minimize potential aches but moving throughout the day can also make you more productive.
With these tips in mind you can be more on top of your health without making any drastic changes. For more information, visit www.preparationh.com.
Interested in Publishing on Living Well IDEAS?
Send your query to the Publisher today!