Tag: exercise

Lose Weight and Inches in Simple Steps

blue tape measuring on clear glass square weighing scale
~ Loreeebee ~ Leave a comment

While it is not easy to lose weight, there are several simple steps to make it less complicated. The trick is sticking to your plan. Once you see results it gets easier to keep going.

Control Fat Storage to Lose Weight

Fat storage is directly linked to two hormones; insulin and cortisol.  Insulin is controlled by the food you eat, and cortisol is controlled by the amount of stress in your life. Increases in either or both of these hormones cause your body to store fat. Unfortunately, poor food choices and stress often occur together, and like the chicken and the egg story, which one comes first is debatable….

Eating the wrong carbohydrates  (sugar, bread, pasta, cereal, crackers, processed snacks, etc) causes increases in insulin in your body.  Eating good carbohydrates (quinoa, fruit, vegetables, bread with sprouted grains) controls your blood sugar and insulin levels. Learn about high and low-glycemic index foods.

To help keep your insulin level in check and keep your body in a fat-burning zone, follow these simple steps:

Read Food Labels

Avoid processed and packaged foods like cereals, muffins, chips, crackers, genetically modified corn, soy and wheat, hydrogenated oils, canola oil, corn syrup, margarine, sugar, and artificial sweeteners.

These products not only increase your blood sugar and insulin levels, but they are also treated as foreign toxins in your body, causing inflammation in many organs.  Avoiding these products will not only make you lose weight, but other health issues such as eczema, asthma, arthritis, will improve too.

Stick to the Outer Aisles in Grocery Stores

The outside aisles or perimeter of the stores contain the fresh produce, meat, dairy etc, while the inner aisles typically hold the bad stuff.

Clean out your Kitchen Pantry

Get rid of any of the above high glycemic index foods

Reduce Stress to Lose Weight

To control cortisol levels, try to reduce the stresses in your life by following these steps:

Get Enough Sleep

Sleep deprivation stresses your body.  If you cannot get enough at night, try to sneak in a nap during the day, since even a short 30-minute nap is beneficial for you.

Get Some, but not too Much Exercise

An exercise regime that is too strenuous will temporarily stress your body, causing a spike in your cortisol level.  Your exercise regime does not have to be complicated or expensive.  Go for a brisk walk every day, or at least every second day.

Surround Yourself with Positive People

Negative people are stressors you do not need.

Spend More Time Doing the Things you Enjoy

Take up a new hobby or rediscover an old one.

Good Fats Burn Body Fat

Avoid margarine, canola, and hydrogenated oils.  Instead choose eggs, olive oil, avocado, almonds, coconut oil, and cold-water fish.

Stay Hydrated  

Dehydration is your enemy! Drink lots of water.  Carry a water bottle around with you while running errands, chauffeuring your kids, and especially while exercising.   Add a splash of lemon juice to your water to liven up the taste.

Don’t forget though:

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Healthy Morning Routines To Kickstart Your Day

Healthy Morning Routines
~ Loreeebee ~ 3 Comments

This article was originally posted on PyrureOrganic.com, modified as a guest post here on Loreeebee…

How you start your morning sets the tone for the day. With that in mind, you can see how your healthy morning routines can help you while bad habits can hurt you when it comes to your health goals – whether that’s feeling energized and focused, managing blood sugar levels, keeping fit, preventing heart disease or controlling your weight.

In my roles as a registered dietitian nutritionist and a certified diabetes educator, I’ve watched thousands of people work to get their healthy habits in order. Behavior changes and new habits seem to flow better when the morning starts off right. A successful start to the day simply breeds more success.

Here are 5 ways you can get your morning in tiptop shape.

1. Start your Morning Before you go to Bed

Sometime in the early evening, check your schedule so nothing surprises you first thing tomorrow. Get organized by picking out your clothes, packing lunch, gathering any papers or books you may need, and grabbing a piece of fruit for a snack and some Pyure Organic Stevia packets to sweeten your mid-day work beverages. Then get into bed on time. A good night’s sleep is critical to feeling energized and being well. In fact, research suggests that short sleep increases the risk of weight gain, heart disease, and Type 2 diabetes.

2. Waking up Gently is a Healthy Morning Routine

Skip the jarring, blaring alarm clock, and wake up to something you enjoy. I open my eyes to a simulated sunrise and soothing bird chirping sounds. It’s made a difference in how I feel each morning. And try to find an extra few minutes before jumping out of bed to think about the good that lies ahead in your day. Start your day with positive feelings whenever you can.

3. Do Coffee Right

Or tea. Sipping on a warm caffeinated beverage can be a nice way to ease into your day. And both coffee and tea are associated with less risk of Type 2 diabetes and likely have heart health benefits, too. But sip smartly. For the sake of your weight, blood sugar, and heart, avoid extra calories, added sugars, and saturated fats. Instead of syrups and heavy cream, add a splash of milk and a non-caloric sweetener.

4. Eat a Health-Boosting Breakfast as a Healthy Morning Routine

It’s good to sit down to a nourishing meal, but even if you’re on the go, pick wholesome foods. Let this first meal of the day fuel you for a positive and productive morning. Eat favorite foods that fill you with both protein and fiber. For a leisurely breakfast at home, try savory oats topped with greens and an egg. Or enjoy a Greek yogurt and fruit parfait. If you’re on the run, grab a couple of hard-boiled eggs, half of a peanut butter sandwich on whole grain bread, and some fresh fruit. If you eat breakfast at work, steer clear of the typical sugar bombs like donuts, pastries, and your officemate’s candy dish. Instead, bring overnight oats with whatever fruit is in season. Say no to the sugar, and jazz up your oats with stevia or a sugar-free honey alternative and cinnamon.

5. Get Some Exercise

Morning is my favorite time to exercise because it gives me time to think about my day and what I want to accomplish. And I feel terrific starting my work or chores knowing that I already did something good for myself. Sadly, only one-third of adults get the recommended minimum amount of exercise each week, and a mere 5% of adults get 30 minutes of physical activity daily. Now really, it doesn’t matter if you exercise in the morning or later on. But each morning, do commit to exercising at some point during the day – even if you can find just a few minutes. Every time you exercise, you do your body good. Physical activity is good for controlling blood sugar, blood pressure, and cholesterol levels. It reduces the risk of heart disease, type 2 diabetes, and some types of cancer. It’s also good for the muscles, joints, and bones. Exercise can lift your mood and help you sleep better, too.

Conclusion

Make changes to start your day in ways that support your goals. Give yourself the gifts of time, nourishment, and joy. Healthy morning routines will kickstart your day.

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Boost Your Immune System

~ Loreeebee ~ Leave a comment

This is a guest post by Amber Theuer, originally posted at iveeapp.com. Very appropriate these days as we battle COVID-19, 5 Ways to Boost Your Immune System gives you pointers on how to keep yourself protected.

Imagine your immune system as your body’s defense mechanism. Typically, it does a remarkable job of protecting you against invadersーmicroorganisms that cause disease. However, at times, the immune system falls short, letting an invader in, resulting in illness.

To ensure your immune system is able to perform, it’s important you make choices that strengthen it – even before you’re sick. Here are 5 ways to boost your immunity, ensuring you can remain healthy (in all seasons!).

1. Get Enough Sleep

Studies have shown that sleep and the circadian system exert a strong regulatory force on immune functions. It’s not uncommon for work and the daily callings of life to get in the way of a good night’s. However, without proper rest, your body produces fewer cytokines, proteins that target infection and inflammation. During sleep, your body both produces and releases cytokines – so get your recommended seven to nine hours in order to achieve optimal health!   

2. Eat a Healthy Diet

It’s common knowledge that a well-balanced diet is important. Studies say that optimal nutrition for the best immunological outcomes would be nutrition which supports the functions of immune cells allowing them to initiate effective responses against pathogens. Immunity begins largely with what you eat. So, eat a diet rich in fresh fruits, veggies, grains, and lean proteins – and be liberal with anti-inflammatory foods like citrus, bell peppers, garlic, ginger, and turmeric

3. Minimize Stress 

 Stress induces the production of cortisol, which in small amounts can limit inflammation and boost immunity. However, prolonged exposure to cortisol causes further inflammation, as the body becomes accustomed to its presence in the blood. In addition, stress reduces the body’s lymphocytes, white blood cells that combat infection. Limiting stress is plays a major role in fighting illness. While it may seem impossible, there are a number of simple ways to reduce stress – such as yoga, meditation, and exercise.

4. Exercise Regularly

Not only does exercise decrease stress, but it also improves defense activity and metabolic health, which in turn, positively affects the immune system. While the recommended amount of exercise varies per person, a good starting point is 30 minutes of moderate exercise five times per week.

5. Stay Hydrated

 As Larry Kenney, Phd, a professor of physiology and kinesiology at Penn State puts it, “Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our system function, including nerves and muscles.”  Not sure how much water to consume? Given your age and weight, this hydration calculator shows how much water you should drink per day.  

Through healthy lifestyle choices, you can build your immunity over time. That being said, IV drips are an effective way to quickly give your system a boost. If you are not receiving an adequate amount of nutrients through diet and supplements, your immune system can suffer. Unlike oral nutrient intake, IV drips deliver vitamins and minerals directly to your bloodstream.

With IV drips, nutrients bypass the digestive tract, meaning that you receive their effect almost instantly at a much higher absorption rate. Plus, as mentioned earlier, your body needs fluids – especially when trying to fight off illness. IV drips deliver the hydration your cells require to function at their peak. 

There is no denying that a properly functioning immune system begins with simple healthy lifestyle choices. IV drips can act as an auxiliary measure in boosting immunity. Whether you need some added support or want to take precautionary steps in fighting illness, IV drips can be a great option for enhancing immune health.

Getting an IV drip has never been easier. In no time, your immune system will be on the fast track to functioning at its best. 

COVID alert: Ivee will reopen in New York sometime in July

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