We have now conquered Halloween but still have Thanksgiving and Christmas right around the corner! Most associate Thanksgiving with creamy mashed potatoes, tasty stuffing, juicy turkey slices, green bean casserole, soft biscuits, corn bread and pumpkin pie! Yum!
Now more than ever I have been working with many clients who are wanting to add more plant-rich food sources into their diets. There are a variety of ways to do this. One way is to simply focus on adding more fruits, vegetables or plant proteins (beans, lentils, soy products) into the diet. Others may want to take it a step further and adopt more of a vegetarian lifestyle where they limit animal products.
September is Ovarian and Prostate Cancer Awareness Month. According to the American Cancer Society, there will be over 1.6 million new cancer cases (not limited to Ovarian and Prostate) in 2017. In honor of cancer awareness, FitBliss strives to educate readers on optimal wellness and provide tips on health practices that can help decrease cancer risk. Chronic disease incidences of cancer, heart disease and diabetes may be due to a variety of factors including genetics and lifestyle patterns (eating, exercise, smoking or stress management). We will be tackling a few of our favorite research-based health tips for well-being and longevity!
When it comes to headaches, most people think they are temporary; pain that occurs after a long night, without a morning coffee, or when facing a lot of stress. However, for some, headaches and migraines are chronic conditions that require lifelong medication and in severe cases, hospitalization. In the workforce, I often hear many employees complaining of headaches and not being able to perform their best turning to over the counter medication to help relieve themselves of the pain. Some with migraine headaches also end up calling out sick because of their inability to perform work which in return can decrease company productivity.
According to the Centers for Disease Control and Prevention (CDC), more than a third of American adults do not getting enough sleep. At least seven hours of sleep are recommended for adults aged 18-60. However, some individuals may need more depending on lifestyle factors or if diagnosed with a chronic disease. Not getting the recommended seven hours of sleep per night, puts an individual at risk of an impaired immune system, depression, diabetes, weight gain, decreased mental capacity, poor performance and memory. For example in regards to weight gain, it is important to note that the effects of sleep, hunger and fatigue are similar, so when we feel too tired we often mistakenly think we are hungry and try to eat more to keep ourselves up during the day. Most of these food cravings and choices result in being those rich in sugar and fats.
Aiming to get a good night’s sleep will help with overall longevity, quality of life and will help meet healthy weight goals, however, a quality night’s rest requires a few important steps. For better sleep, we have created a check-list and healthy recommendations to get you the quality Zzzs you need each night!
The best time to work out. Physical activity is not recommended too close to bed time. Exercise increases body temperature which in return can affect quality sleep. Sleep experts recommend training at least three hours before bed anything as anything too close to bed time can prevent the onset of sleep. According to the Sleep Foundation, early afternoon is the best time for activity. Although experts may recommend these helpful tips and study results, it is important to monitor what works best with your own body and schedule; keep a mental note of how working out before bed affects your body. For some it may keep them up during the night and prevent sleep while for others it may have a relaxing effect.
FitBliss Tip: Try working out during the lunch break, before work or three hours before bedtime. Also, keep a sleep journal in your phone or in a notebook and monitor the effects of working out before bedtime and how you sleep.
Spring is finally in the air! It is a great time to check in with your new year’s resolutions and assess what changes have been made and what goals still need to be met. Spring comes with blooming florals and a change in weather which also brings us many bright fruits and vegetables to choose from. A few of our spring time favorites include broccoli, mushrooms, avocado, pineapple, honeydew, strawberries, oranges, and spinach. Here we will provide fun meal ideas for your day or simply for a lunch or snack on a sunny Sunday afternoon. At FitBliss we challenge readers to choose one or two of their favorites and consume them daily!