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Deconstructing a Healthy Lifestyle and How to Achieve One!

Deconstructing a Healthy Lifestyle and How to Achieve One! | SELF HEALTH | Scoop.it
There was a time where I was eating unhealthy for a while and couldn’t remember the last time I stepped foot in he gym or went for a jog.

 

I kept telling myself “oh, this cupcake won’t hurt; it’s just one cupcake and I’ll burn it off at the gym tomorrow”. Does this sound familiar?  The problem was that tomorrow never came and I got stuck in this cycle of telling myself that everything was going to be ok.


But it’s not OK – not when you know that what you are doing is wrong, and is the complete opposite of what you know you should be doing.

 


Read more at http://under30ceo.com/deconstructing-healthy-lifestyle-achieve-one/#yZ3FfWWjTSigrpef.99

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Now is a good time to own a body.  Tips for Healthy Living:  Fitness, Nutrition and Well-Being.
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7 Ways to Exercise Your Brain - And Why You Really Need To!

7 Ways to Exercise Your Brain - And Why You Really Need To! | SELF HEALTH | Scoop.it
The brain is like a muscle. When it is in use we feel very good. Understanding is joyous. --Carl Sagan

 

Cognitive brain function peaks in our early fifties, but staying mentally active can prevent brain loss in the years to follow

 

If you’re over 40, you’re not going to like this (and if you’re not yet 40, get ready for a reality check): Early in your fifth decade, researchers believe, your cognitive brain performance peaks. From there, it’s a downhill slide for the remaining years of your life. The good news is that the brain is highly adaptable; it responds to experiences. In particular, “spaced practice” (repetitive exercise) helps the brain learn, grow, strengthen, and develop. As we age there are ways to combat the reduced function of such mental processes as memory, speed of thinking, problem solving, reasoning, and decision making. Starting to incorporate easy exercises today can help forestall decline tomorrow.

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If You Drink Coffee Then Exercise, This Is What Happens

If You Drink Coffee Then Exercise, This Is What Happens | SELF HEALTH | Scoop.it
You know that girl, the one with a Starbucks cup stashed in the cup holder of the elliptical during her a.m. sweat sesh? Admit it: you’ve judged her. But, turns out, she might be on to something. Drinking a couple cups of coffee before a workout could actually make it feel more enjoyable, according to new research published in the Journal of Applied Physiology. 

The study basically simulated your average morning: a mug of coffee to wake up, a little gym time, another cup with breakfast, followed by lunch. Fourteen participants completed two moderate workouts on a stationary bike: one where they took caffeine (equal to two 8-ounce cups of coffee or 4 cups of black tea) 90 minutes before the workout, and one where they took a placebo. When caffeinated, the participants reported the ride as way easier than it was without the stimulant.
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Strength Training 101: The Deadlift

Strength Training 101: The Deadlift | SELF HEALTH | Scoop.it

Deadlift day is my favorite day.

When my story came out in July of 2011, I said that I’m simply happier on days that I deadlift – and that holds true to this day.  There’s really nothing more satisfying than picking up a ton of weight off the floor and holding it in your hands.

John Paul Sigmarsson, the Icelandic Strongman/Powerlifter once said (while deadlifting 1005 lbs), “There is no reason to be alive if you can’t do deadlift.”

Now, that may be a bit extreme, but deadlifting is truly a romantic lift.

On deadlift day, I don’t need assistance or a spotter – it’s just me, the barbell, and the weight.  I love nothing more than to put my headphones in, put on a favorite playlist, and focus on nothing but me and that weight.

But even with so much going for it, many people are afraid of the deadlift and avoid it at all costs, citing fear of injury.

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Donovan Baldwin's curator insight, October 8, 5:42 AM

The deadlift is possibly the best exercise for building overall body strength.

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Yoga 1.0: How To Pick A Yoga Practice That’s Right For You

Yoga 1.0: How To Pick A Yoga Practice That’s Right For You | SELF HEALTH | Scoop.it
YOGA IS having a major moment. With yoga instructors like our lovely guest editor Tara Stiles generating their own celeb-worthy followings, bold leggings cropping up at high-end boutiques across the country, and your very own home practice right at your fingertips, it’s now become easier than ever to zen out and go with the flow. There’s just one problem: with so many different styles, how do you pick a yoga practice that’s right for you?

In this installment of our TCM 1.0 series, we’re breaking down the basics of picking your yoga practice with LA-based yoga teacher and author on the subject, Meagan McCrary, whose students basically begged for her to create her popular book. Eager to demystify all the tongue-twisting names you see on a yoga schedule, she decided to pen what has now become one of our favorite yoga reads, Pick Your Yoga Practice: Exploring and Understanding Different Styles of Yoga. No two styles are the same, so make sure you choose your class based on your specific personality and goals – knowing what you want is the first step to having a truly yogic experience. Here’s Megan to break down ten different styles of yoga for us, and help us explore the ins and outs of how to get your ‘om’ on…
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How to Naturally Cleanse Your Body [Infographic]

How to Naturally Cleanse Your Body [Infographic] | SELF HEALTH | Scoop.it
Our bodies become toxic for many reasons.  Conventionally grown produce (pesticides), packaged and processed foods (preservatives), cosmetics, personal hygiene and household cleaning products (industrial chemicals) are good examples of our daily exposure to a whole host of toxins.  We eat, drink, breathe in and absorb toxins through our skin all the time - in our modern society, it is virtually impossible to avoid environmental toxins.

Exposure to environmental toxins has been linked to an overproduction of unchecked free radicals which, in turn, is implicated in premature ageing, weight gain and obesity, and various degenerative diseases like cancer, diabetes, arthritis and heart disease.
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9 Ayurvedic secrets to great digestion

9 Ayurvedic secrets to great digestion | SELF HEALTH | Scoop.it

"The world's oldest healing science holds the secrets to better digestion. And guess what? Most of us aren't practicing them."

 

Sure, you make good-for-you smoothies in your NutriBullet, frequent Hu Kitchen and The Butcher's Daughter, and generally go for natural desserts over fake ones, but you've stillgot digestive drama.

And that, according to Larissa Hall Carlson, an expert in Ayurveda—the five-thousand-year-old Indian medicinal practice—is because what you put in your body is only half the story.

"In Ayurveda, the mindfulness of eating is more important than what we eat," she says. "Changing the way people approach food really affects gas, bloating, and indigestion."

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Donovan Baldwin's curator insight, September 10, 7:46 AM

Keeping the body fit takes more than just good genes and medicine. The choices you make have a lot to do with it as well, and the wisdom of the East contains a great many gems of truth.

H2O Alkalizer's curator insight, September 10, 9:40 AM

Did you actually smell and taste your last meal?

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Research: 7 Nutritional Deficiencies That Cause Depression & Mood Disorders

Research: 7 Nutritional Deficiencies That Cause Depression & Mood Disorders | SELF HEALTH | Scoop.it

 "If you suffer from depression or mood disorders you may be deficient in one of these nutrients."

 

Depression and mood disorders are devastating health problems today. When you go to your doctor, their answer is often a prescription for one of the various popular anti-depressant drugs.

 

Many doctors do not investigate for metabolic or nutritional deficiencies that may be the ‘real problem’ for your depression. Patients have no idea why they feel so awful or where to start looking for the answer. They expect their doctor to give them real solutions. Instead they get drugs as the easy fix. Drugs are not an easy fix because of the serious side effects that come with taking them.

 

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Donovan Baldwin's curator insight, August 28, 9:14 AM

What we eat has a major effect on how, and who, we are. Simply taking a daily multivitamin can help "fill in the blanks" if you feel your nutritional choices are not a good as they could be.

H2O Alkalizer's curator insight, August 28, 9:53 AM

Just another example of where nutrition should be considered before medication.

Ellen Diane's curator insight, August 28, 6:09 PM

thanks;)

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Study Finds Link Between Depression and Inflammation

Study Finds Link Between Depression and Inflammation | SELF HEALTH | Scoop.it
One of the most damaging false beliefs in the way our society treats health is the notion that “mental health” and “physical health” exist independently of one another. In fact, we are holistic beings

 

A new study from the University of Cambridge helps drive this point home. The study, published in the journal JAMA Psychiatry, explores the theory that a protein released into our blood when we have an inflammatory response to an infection may have a role in mental health.  After studying 4,500 people over nine years, the researchers concluded that higher levels of the protein are indeed associated with an increased risk of developing depression.

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Donovan Baldwin's curator insight, August 21, 9:02 AM

The mind and body are inextricably linked. What is good for one is often good for the other. Over 100 years ago, William James made this point quite effectively in his classic essay, The Energies of Men.

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Grounding Is a Key Mechanism by Which Your Body Maintains Health

Grounding Is a Key Mechanism by Which Your Body Maintains Health | SELF HEALTH | Scoop.it

"Have you ever noticed how good it feels to walk barefoot on a sandy beach, or in a forest? There is a reason for that—it’s called the grounding effect. The reason for this sense of well-being is due to the fact that you’re receiving a surge of potent healing electrons from the ground."


The earth has a slightly negative charge, so when you stand barefoot on that sand, electrons from the earth flow into your body, giving you a virtual “transfusion” of healing power.

 

The featured documentary, The Grounded 2, is a sequel to the film The Grounded, released in 2013. The sequel features Step Sinatra, the son of cardiologist Stephen Sinatra MD, astronaut Dr. Edgar Mitchell, and yours truly, among many others.

 

Step was a Wall Street trader until his health suddenly began to decline, bringing him to the brink of death. He credits his ultimate recovery to learning about grounding, along with a switch to an all-organic diet.

In 2010, his father, Dr. Stephen Sinatra released a book on the healing power of grounding called Earthing: The Most Important Health Discovery Ever?, co-authored with Clint Ober, one of the pioneers in this field.



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Intimidated By Yoga? Get Over It With 5 Beginner Tips

Intimidated By Yoga? Get Over It With 5 Beginner Tips | SELF HEALTH | Scoop.it
5 expert tips for neophytes.

 

Yoga is super-accessible these days, we all know it can benefit people of various ages and body types, but if you’ve never done it before, it can be extremely intimidating. To lessen the fear factor, we caught up with  Jess Gronholm—an expert yogi and co-founder of Dirty Yoga Co., an online yoga workout program you can do anywhere—who offers 5 ways yoga newbies can be less intimidated.



Read more: http://stylecaster.com/yoga-for-beginners/#ixzz39IeECMSq

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Turmeric – Learn More about This Ayurvedic Herb

Turmeric – Learn More about This Ayurvedic Herb | SELF HEALTH | Scoop.it
Way before the advent of synthetic, drug-based medicine, herbs and spices were valued for their medicinal properties. One clear example of this is the use of plants in Ayurvedic medicine in India.

 

Way before the advent of synthetic, drug-based medicine, herbs and spices were valued for their medicinal properties. One clear example of this is the use of plants in Ayurvedic medicine in India.

 

What Is Ayurveda?

 

Ayurveda, which roughly translates to “The Science of Life,” is an ancient holistic system of natural healing and medicine that goes back thousands of years. It is based on preventative medicine and acknowledges that your senses and your mind greatly influence your physiology.  However, Ayurveda is not just a medicinal system. It also teaches how human beings are an integral part of nature. It emphasizes that you should live in harmony with nature, just as animals and plants do.

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H2O Alkalizer's curator insight, July 27, 11:35 AM

Ayurveda roughly translates into “The Science of Life.” 

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7 Gentle Yoga Poses Before Leaving Your Bed In The Morning

7 Gentle Yoga Poses Before Leaving Your Bed In The Morning | SELF HEALTH | Scoop.it

"Good morning sunshine! Well, you may not be shining your brightest every single morning. That is why morning rituals are a great way to awaken the senses and allow the mind to approach the challenges of any day with ease and grace. To help you start your day right, I’ve put together several yoga poses that are ideal for starting the day before you even leave your bed."

 

Before you begin, remember that breathing full breaths through every posture is key. Remain in each asana for 5-10 breaths. Continuously scan your body for new sensations. During each transition allow the eyes and jaw to remain soft as you gently adjust your body into the posture.

You can practice this routine right away from bed or roll out your yoga mat and get started. Here is a list of 7 of the best gentle morning time postures:

 

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It's Lack of Exercise—Not Calories—That Make Us Fat, Study Says

It's Lack of Exercise—Not Calories—That Make Us Fat, Study Says | SELF HEALTH | Scoop.it
One study says American diets have remained the same for the last 20 years

 

A new study published yesterday in the American Journal of Medicine reported over the last 20 years there has been a sharp drop in Americans’ physical exercise, and an increase in average body mass index (BMI), but that average caloric intake has remained the same.

 

The most startling finding in the study is the drop in the amount of exercise Americans do in our free time. The researchers found that from 1988 to 2010, the percentage of adults who reported doing no exercise in their free time grew dramatically from 19% to 52% in women, and from 11% to 43% in men.

 

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Eric Chan Wei Chiang's curator insight, July 31, 3:49 AM

It is rather alarming that 51.7 % of women and 43.5% of men in America do not exercise. The 2010 figures are more than double that of 1994.

 

The article also describes several important issues:

Poor satiation of refined carbohydrates: http://sco.lt/4uxLQ9

Importance of excercise http://sco.lt/894BkH

Focusing on better food quality http://sco.lt/7lEwkb

   

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7 Things You Didn't Know About Stevia

7 Things You Didn't Know About Stevia | SELF HEALTH | Scoop.it

As you probably know from the very particular way you take your coffee, not all sweeteners are created equal. The market is booming with sugar substitutes: From saccharin-sweetened Sweet'N Low to aspartame-sweetened Equal, there are plenty of ways to make your cup of joe a bit less bitter. For fewer calories, many choose these sugar alternatives and put up with an artificial flavor or a funky aftertaste.

It's no wonder Americans have grown accustomed to these various sweetening options: More than 78 million U.S. adults are obese, and sugar-dense foods and beverages may be a major contributing factor. We're in search of a sweet but healthy solution.

Stevia, an FDA-approved sweetener, attempts to be the answer."

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Michel KHRONIS, MD's curator insight, October 20, 4:06 AM
7 Things You Didn't Know About Stevia
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The 5 Most Common Sleep Issues (and How to Find Relief)

The 5 Most Common Sleep Issues (and How to Find Relief) | SELF HEALTH | Scoop.it
If good sleep could be encapsulated in a pill, it would be the strongest medication ever produced. Numerous studies have connected inadequate sleep to chronic diseases and shortened lifespan. But alas, sleep is not that simple. In fact, it’s the one natural process that might cause the most issues for modern-day adults, with around 30 percent of the American population having some degree of sleep disruption. 

“Correcting sleep deficits could be the single most important thing you do for your health…”
Why is that? Well, we tend to work in offices for long hours during the daytime, often staring at computer screens for hours on end. Occasionally we head to the gym to bust out an intense workout, and then rush to get dinner prepared before trying to get some zzz’s. With that fairly unnatural schedule, is it any wonder that our circadian rhythms are screwed up and unfettered sleep can be hard to come by?
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Sandy Williams Spencer's curator insight, October 13, 9:33 PM

Some times it's tough to get a full night's sleep if you have dementia--or many other illneses. This is a good discussion about health and sleeping.


http://www.free-alzheimers-support.com

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What Weightlifting For Just 20 Minutes Does To Your Brain

What Weightlifting For Just 20 Minutes Does To Your Brain | SELF HEALTH | Scoop.it
You may be surprised by what a quick workout session can do for your brain.

It's no secret that weightlifting is good for you -- from building muscle tissue to relieving stress -- but now a new study on brains and brawn suggests that going hard in the gym for as little as 20 minutes can boost your long-term memory by around 10 percent.

“Our study indicates that people don’t have to dedicate large amounts of time to give their brain a boost,” study leader Lisa Weinberg, a graduate student at the Georgia Institute of Technology, said in a written statement. Just check out a video describing the study above.
PAT NOVAK's insight:

Cannot emphasize enough. Weighlifting needs to be a part of your workout!  No matter your age or gender.

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How & Why To Make Your Feet Stronger

How & Why To Make Your Feet Stronger | SELF HEALTH | Scoop.it

As I noted in my last post about how I work with my clients to build them an unbreakable body, one that has gorgeous movement-quality, and is free from aches & pains, I noted that I look at them through a different fitness lens – one that puts body durability, mobility, and foundational strength in each of 6 key pillars of the body at the forefront.

 

The 6-pillars are simply a way to look at your body and ensure you have critical areas for movement quality locked down. Mobility & strength work can get complex really quickly if you let it – analysis paralysis can take down the best of us. If you use this 6-pillars model, much like if you follow Robb’s basic guidelines for diet & lifestyle, it gets pretty easy pretty quickly. To review, the 6 pillars are: strong feet strong glutes hip stability strong core postural strength scapular stability

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How to Breathe Properly - A (Surprisingly Important) Complete Guide

How to Breathe Properly - A (Surprisingly Important) Complete Guide | SELF HEALTH | Scoop.it
The way you habitually breathe is very likely screwing up your body and its functions in tons of different ways. Here's how to fix that.

 

Did you know that your regular breathing pattern is very likely screwing up your body and its functions in tons of different ways?

 

Yup. Without knowing it you might be messing up your sleep, mood, digestion, heart, nervous system, muscles, brain and even the development of your teeth and face structure. Yayks.

 

On the flip side are all the benefits to be gained from learning a few simple principles for proper breathing.

 

These would be more energy, improved health, greater harmony, less anxiety, less fear, better relationships and just a happier life in general.

Sounds pretty good right?

 

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The Art of Active Sitting

The Art of Active Sitting | SELF HEALTH | Scoop.it
Spending 8-plus hours at your desk doesn't have to ruin your body. Add these 5 daily movements to your routine.

 

You’ve heard the news by now: Sitting is the new smoking. It’s been linked to an increased risk of diabetes, cardiovascular disease, and early death. Not to mention possible potato-like proportions. But with most of us logging hours at desk jobs (and recovering from hard workouts with Netflix binges), can it really be that bad?

 

Yes, indeed, says Vladimir Friedman, DC, CCSP, of Accelicare Sports Chiropractic in Manhattan. “When you’re in an improper slouched or seated posture for extended periods of time, there is physiological change in the body," he says. "In addition to the proven disease risks, things start to lock up. Tissues can weaken and the effects can be degenerative.” (In fact, Friedman often shows clients how to apply kinesio tape in a crisscross pattern at the low back to teach them how to stay in proper alignment when sitting.) 

 

Friedman likens the idea to time spent in a cast: When muscle tissue is continually immobile, it shortens and shrinks over time and weakens. But give your body a load using your own body weight—from standing to squatting to taking a walk—and the measure of stress provided helps strengthen it.

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H2O Alkalizer's curator insight, September 5, 9:12 AM

This is not really about 'active sitting,' but a list of good exercises you can do at the office. It's important to get up and move around at least once an hour.

UCanRow2's curator insight, September 12, 10:53 AM

If you must sit to work, at least do this. 

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6 Ways to Naturally Boost Your Metabolism

6 Ways to Naturally Boost Your Metabolism | SELF HEALTH | Scoop.it
Yes, age, genetics and body size play a role in the speed of your metabolic rate. But there are natural ways to boost your metabolism. Learn how here.

 

Metabolism: We’ve all got one, but some people’s are “faster” or “slower” than others’. And that matters, because the rate at which your body burns calories and converts fuel to energy can also affect how easily you gain or lose weight, how at-risk you are for diabetes, and how much pep you’ve got in your step. While much of your metabolic rate is determined by genetics, age, gender, and body size, there are some lifestyle changes that can, quite literally, speed up the process.

 

It’s important to note that metabolism can’t be solely held responsible for weight gain or loss — someone with a super-fast burn can’t stay slim eating junk food and not exercising, while people with slower metabolisms aren’t automatically doomed to an overweight fate.

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A Different Kind Of Gut Feeling: How Intestinal Bacteria Could Manipulate Your Brain

A Different Kind Of Gut Feeling: How Intestinal Bacteria Could Manipulate Your Brain | SELF HEALTH | Scoop.it

"Our guts contain trillions of bacteria, all of which control our minds in order to get the foods they want. Controlling them back may help fight obesity,"

 

"The next time you can’t figure out why you’re suddenly craving a huge slab of ultra-decadent chocolate cake—consider the possibility that it’s not just you doing the craving. New research suggests that the armies of bacteria living in our guts can pull the strings in our brains to get what they want."

 

We’ve all heard about the bacterial universe within our bodies, but what’s less well known is just how vast this universe is in comparison to the rest of us: bacteria outnumber all of the cells in our body 100 to 1. And just like us, certain bacteria have a taste for certain nutrients, and they’ve developed ways of influencing their hosts to deliver more of their preferred vittles to the dinner table.

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Simple Remedies's curator insight, August 18, 4:26 PM

This is why probiotics are so important! Great article

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7 Simple Exercises That Undo the Damage of Sitting

7 Simple Exercises That Undo the Damage of Sitting | SELF HEALTH | Scoop.it

 "If you’re like most men living and working in a techno-service economy, you probably spend a good deal of your day sitting down. You go from the kitchen table to your desk at work to your chair in front of the TV. But as we’ve discussed before, spending most of your waking hours planted on your keister is terrible for your health."


You’ve probably experienced those moments when you get up from a sitting position and your butt feels numb and your hips feel so tight that you have to lean forward at the waist just to walk. Excessive sitting leaves your hips and legs tight and your glutes inactive. Even after you stand up, the ill effects of sitting stay with you and may prevent your butt muscles from firing at an optimal level when you really need them – like when you suddenly need to chase down a purse snatcher!

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How Changing Your Breathing Can Change Your Life (INFOGRAPHIC)

How Changing Your Breathing Can Change Your Life (INFOGRAPHIC) | SELF HEALTH | Scoop.it

The best way to calm down is so innate to our lives, we often take it for granted: Taking a breath.

Focusing on your own breathing can have a significant impact on your well-being and stress levels, and can even create physiological changes like lowering your blood pressure. But for many of us, when it comes to improving our health, changing our breathing somehow doesn’t spring to mind as readily as changing our diet or exercise habits...

Check out the infographic below for seven health benefits of focusing on your breathing.

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H2O Alkalizer's curator insight, July 30, 10:01 AM

Oxygen alkalizes the blood, so inhale and exhale. Inhale and exhale...

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The Ultimate Beginner's Full-Body Workout

The Ultimate Beginner's Full-Body Workout | SELF HEALTH | Scoop.it
Beginners, here are the 10 most important training elements you must master, and eight-week full-body beginner's program to start you off on the right foot.

 

What, you ponder, do you have in common with bodybuilding greats like Arnold Schwarzenegger or Jay Cutler, or even with a successful fitness model like Whitney Reid?

 

Each of those men, like you, had modest beginnings. None was born with six-pack abs and none came into this world with a 250-pound bench press. But like you, they had a desire for self-improvement and undertook resistance training as a means to build up their physique.

 

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Donovan Baldwin's curator insight, July 23, 9:43 AM

One tip that has worked well for my 69 year-old body, is to drink a high protein, easy to digest supplement within an hour after doing a bodybuilding or weight lifting workout.

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Prebiotics & Probiotics: What Foods Have Them & Why You Need More in Your Diet

Prebiotics & Probiotics: What Foods Have Them & Why You Need More in Your Diet | SELF HEALTH | Scoop.it

"Just what are probiotics and why are they so good for you? Probiotics are "viable microorganisms" that can confer lots and lots of health benefits if they reach your intestine while they're alive. You may have heard them described as "friendly bacteria." These bacteria aren't just friendly, they're flat-out adorable.. They're currently being touted as a miracle cure for a whole host of ailments, whether you're dealing with acne, depression, diarrhea, or even cancer. Even if you're not dealing with any of those ailments, you want to make sure your GI tract is flourishing, and pre probiotics are necessary to maintaining your digestion—which is, in turn, key to your general health (not to mention pooping)."

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Eric Chan Wei Chiang's curator insight, July 13, 2:51 AM

This was scooped from a good article which gives a clear distintion between probiotics and prebiotics. It also has a great infographic showcasing the function of the digestive system.

Jason & ChoyLeng's curator insight, August 22, 4:58 AM

Get to know about prebiotics and probiotics ....