Tips On Making Your Food Relationship Healthy Again

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Considering you fought your way through an eating disorder not too long ago, there’s a high possibility that your relationship with food is not smooth-sailing still. You rarely attend parties perhaps where guests can freely get dishes from the buffet table. There may also be foods that you try to stay away from, afraid of overeating or being anorexic again.

Although you will undoubtedly benefit from your mindfulness and extreme self-control, food should still be enjoyed, not feared. It is one of God’s best gifts to humanity, no less. Thus, here are the tips on making your food relationship healthy again.

 

  1. Stop Counting Calories

It may seem necessary to count the caloric content of every meal or beverage right before your eyes, but you must admit that it is quite unnatural. None of our ancestors did that, and yet most of them had a fit body.

If you truly want – or need – to lose weight, you can learn about what food varieties you can partner with what. This way, you have an idea of which dishes will or will not considerably give you a few extra pounds. Another option is to hire a dietician who can plan the weekly meals for you.

 

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  1. Manage Your Goals

Faulty objectives cause people to develop bulimia, anorexia nervosa, and other eating disorders. Even when their weight is within the average range, they still aim to reach size zero like the famous models, which constitutes only having skin and bones practically.

In truth, it is an issue that the fashion industry is trying to resolve these days. Being skinny is no longer the primary requirement before a company accepts you as a model. The world even leans toward the Kardashians now as the symbol of beauty, and that family mostly consists of full-figured women.

Your life will be more comfortable to live once you manage your goals and improve the way you look at yourself.

 

  1. Trust Yourself

One of the reasons why your food relationship may still be unhealthy is that you often doubt your capability to resist temptations. That is especially true if the foods we are talking about are the ones you have always had since you were a kid, e.g., ice cream, chocolates, fried chicken, burger, et cetera.

In reality, the inability to leave those things in the past in favor of a better, healthier future is just in your mind. You can curb the urge to binge on foods anytime – you merely have to have trust in yourself.

 

  1. Stay Thankful

When you are still a child, it is normal for parents to reprimand picky eaters by saying, “You should eat what’s in front of you; many people do not even have a morsel of rice on their table.” Now that you are already an adult, however, you can still use those words to remember that you should be thankful for having access to any meal you want.

 

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You can have a better relationship with food without overdoing it. It is okay to indulge yourself with sweets and fried stuff at least once a week, of course, since too much craving of those may force you to devour them in one day. However, once you are mindful of everything you eat and you keep the greens close to you, you will not have any problem.

 

How Couple Exercises Benefit A Marriage

 

 

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Can you tell that couples value grooming differently after years of being together?

When you are dating for the first few times, you both make sure that you always look your best. You tend to go on a diet or exercise often so that the gorgeous clothes will fit. You probably go to the salon as well for every date night so that you will be more than presentable in front of your love interest.

However, the desire to look amazing gradually decreases as you get married, and you see each other day and night. Some men and women no longer care if they seem half-decent whenever they go out several years into the marriage. Others entirely forgo their membership to a gym or fitness club too since exercising drops to the bottom of their priorities.

In all honesty, you can forget to follow the fashion trends or keep your hairstyle from a decade or two, yet it is unwise to stop working out. You genuinely need to remain fit to continue taking care of your family. Besides, exercises, especially the ones meant for couples, can benefit your marriage.

 

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It Reduces Stress

If you are juggling office work, household chores, and parenting duties on a daily basis, it is likely that your stress level is already close to its maximum. Hence, you may begin picking fights with your spouse concerning stuff that a mellow conversation can fix, and vice versa.

According to the American Physiological Association, working out may lessen the chances of stress from ruining your union since it teaches you to manage your stressors well. That occurs as every exercise pushes your biological systems to function actively with one another. The longer you stop exercising, therefore, the lesser you will be able to train your organs to work as a team.

 

It Strengthens Your Mind

Beyond the corporeal, workouts pose a substantial psychological challenge. You know that it can hurt every muscle in your body. You are very much aware that your legs, abs, or arms might be sore in the next few days. However, if you can power through such thoughts and still perform your exercises of choice, it boosts your ability to face life – and marital – challenges too.

 

It Makes You Look And Feel Young

Working out, in general, makes you feel much younger than your real age as it allows you to do things that only folks who are ten or 20 years your junior can do. That can mean anything, from hiking a mountain to prolonging your horizontal tango. It also improves your appearance since your system forms new substances that enhance your skin’s elasticity and slow down your aging.

 

It Improves Sleep

Waking up to a grumpy person due to lack of sleep is not a great way to start the day. It may not happen at first, but you will eventually feel yourself becoming moody as well. Then, you will clash with one another regularly, which is the perfect recipe for a failing marriage.

Exercise is the best solution for this problem too, did you know that? Not only will the physical exhaustion knock you out as soon as your back touches the bed, but the reduced amount of stress helps you relax at night.

 

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Start exercising today for the sake of your marriage and your family. Cheers!

 

What Med School Hardly Teaches: Beside Manner

 

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Not everyone who enters the practice of medicine does so in order to make friends, and God knows some patients are just not bosom buddy material. However, knowing how to put patients at their ease, explain conditions and treatments to them appropriately and follow up where necessary has real practical benefits. For one thing, doctors who are seen as friendly, helpful and competent get sued far less often, even when a case for malpractice can be made.

Spending 20 minutes in a depression chat room will open the average M. D.’s eyes.

Often, clinical depression is closely tied to a medical condition, either in a family member or when someone has just received a chronic or unexpected diagnosis. By reading through the conversations, one gets the impression that all doctors are either saints or scoundrels.

It’s important to remember that few patients can really understand the details of their diagnosis and treatment; these technical aspects form only a small part of their total experience. Whether the specific outcomes were positive or negative, though, anecdotal tales abound of doctors who are seen as heroes for simply practicing good communication. Equally, some relatives quite literally blame other physicians for the death of a patient, regardless of the actual level of care provided.

The Clinical Importance of Good Communication

Research certainly suggests that patient outcomes depend on more than molecules. Emotional engagement and clear delivery of pertinent information also have their effects. Whatever one might think about the mind-body connection, simply involving a patient in their own care can yield dividends in terms of increasing their commitment to treatment regimens and any necessary lifestyle changes.

Simply delivering bad news about a patient’s health will often leave them feeling helpless and out of control. By contrast, carefully explaining the general nature of an illness, what treatment options are available and what results can be expected changes their mental context from “what’s happening to me?” to “what can I do?”

How to Be a Better Doctor in Three Easy Steps                                                 

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Spend the Time

When something significant is wrong with the patient, any rushed consultation is a bad consultation. One of the most easily measurable and correctable distinctions between a doctor seen as supportive and one regarded as a cold fish is simply being willing to spend a few moments extra with each patient.

Everybody has a schedule to keep and bills to pay, but allocating only – literally – two or three minutes more for each consultation can have remarkable benefits. Numerous doctors fail to even introduce themselves and explain their role, meaning that the entire interaction starts off on the wrong foot.

Practice Being Sympathetic

Most patients will feel quite vulnerable and out of their depth during a medical consultation. A doctor who talks down to them dismisses their emotional reactions or seems to blame them for their illness will only magnify these feelings.

Techniques such as active listening can be learned by anyone, and not only support a patient’s emotional state but be of help in reaching more accurate diagnoses. Simply looking up from the iPad and making eye contact with patients while talking to them is already a good start.

Schedule Follow-Ups                                                                               

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Most primary care physicians would think that once a prescription has been written or a referral to a specialist made, their job is done. Seeing the situation from a patient’s perspective, though, this is far from adequate.

Natural Ways To Treat Depression

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It is not unusual for a person to look for all the possible treatments once a final diagnosis is obtained. Is there anything more than what you re offering me? Can I be cured of all of these? Are there much less expensive treatments available? What alternative treatments can you suggest?

Continue reading “Natural Ways To Treat Depression” »

Foods That Helps Curb Anxiety

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The food that we eat does not only provide us the essential nutrients necessary for growth, nourishment, and survival. They also have an impact on the treatment of diseases and the prevention of certain illnesses. Just recently, scientists have established that food intake and the type of food we eat have a direct effect on how our brain functions. This study was particularly relevant to anxiety disorders.

Continue reading “Foods That Helps Curb Anxiety” »

Everyone Can Benefit from a Nutritionist’s Advice

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Of all the types of counseling that can make a person live longer and stronger, nutritional guidance is arguably the most effective. For as little as $50 or so per consultation, anyone can get credible, actionable suggestions on how to improve their present physical condition and avoid a whole swarm of diseases later in life.

Continue reading “Everyone Can Benefit from a Nutritionist’s Advice” »

An Overview Of The Different Holistic Healing Techniques

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This article will discuss briefly the various healing therapies that are related to the balance of the body, mind, and soul. The goal of these therapies is to guide you into achieving a wonderful, light feeling –a feeling of balance, relief, and relaxation after a session. These therapies can be used alone but are mostly more effective when combined with other therapies. Learn these with your family and experience healing from the inside out.

As you read, observe how each healing technique works by utilizing one’s self-healing power instead of an external source.

  • Neurolinguistic Programming and Hypnotherapy. NLP is a powerful method of mind mastery that utilizes scientific methods to ‘fix’ the brain and evoke permanent behavioral changes. It is focused on the concept that reality is not permanent. Thus we can change our behaviors positively or negatively. You’ll know how much you’ll learn when you get to talk with an NLP practitioner. You can apply each of the NLP techniques to your everyday life.
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  • Psychosomatic Therapy. This is a complementary healing technique that utilizes body-mind-soul communication to achieve its balance. It aims to increase self-awareness and emotional release by analyzing one’s face and body.

 

  • Yoga is an ageless practice of balancing the mind, body, and soul through physical postures. The yoga student and his teacher go into a flow that involves breathing and meditation in conjunction with slow, structured movements. The practice aims to produce a whole-body stretch and relaxation, and a calmness of the mind. Yoga therapy has been known to produce positive outcomes on a lot of health conditions. “Regular exercise helps you relieve stress and may help prevent or reduce depression. Aerobic exercise and yoga have been found to be particularly beneficial for reducing stress and improving mood,” says ADAA member Stephanie Kriesberg, PsyD.
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  • Considered an ancient Asian therapy, acupuncture is done by inserting fine needles on the skin’s surface called trigger points to open certain energy channels of the body. The goal of stimulating these trigger points is to improve life force energy and blood flow and hasten to heal. It a safe process that improves one’s mental, physical, and emotional well-being.

 

  • Qi Gong And Tai Chi. Pronounced as ‘Chi Kung,’ Qi Gong is an old Chinese practice that is done by consciously moving one’s qi or life force energy all over the body to improve health and promote a long life. A person who regularly performs Qi Gong is somewhat trained to voluntarily make adjustments to his breath, posture, and consciousness. By going through these movements, he allows life force energy to flow throughout his meridians, enhancing overall healing.

Taichi, on the other hand, is a sequel of Qi Gong. It teaches a series of organized movements that go by the principles of Qi Gong. These two practices have been found to alleviate depression, cancer, diabetes, and obesity effectively.

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  • The principle of Reiki therapy focuses on channeling one’s energy in the body to produce relaxation and promote healing. The Reiki therapist lays his or her hands on a person’s problematic area that needs healing and transmits energy to this area. The person receiving this energy usually feels this energy in the form of heat. Reiki is a powerful Japanese technique that is done in combination with other treatments, medical and alternative, to speed up the healing process.

 

  • Chakra Balancing. Chakras are defined as wheels of energy. There are seven chakras in our body, and when these are blocked, there is no harmony in our overall well-being. Chakra balancing aims to open these chakra points to facilitate a better and smoother flow throughout our body. An ordinary person cannot do this balancing. It has to be someone who is blessed in feeling and influencing one’s life energy to heal the unwell person back to his healthy state efficiently. Positive results have been seen in people who have undergone repeated chakra balancing.
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  • Mindfulness Meditation. “Mindfulness meditation practices are effective interventions, and sometimes for mild to moderate conditions—depression and anxiety—super-effective as front lines,” says Saundra Jain, MA, PsyD, LPC. Quieting the mind is the simplest description of meditation. This practice has been used in alternative and holistic healing for ages. It has produced profound effects on one’s body and mind, which often led to healing. When one meditates effectively, he can overcome his own emotional and mental stressors and is ultimately centered. He is calm within despite the chaos on the outside.

 

  • It is a holistic healing technique that utilizes homeopathy, nutrition, and herbal medicine to stimulate and enhance one’s healing mechanisms. It also utilizes unorthodox methods in diagnosing and treating physical abnormalities. Naturopathy is a better and safer alternative to Western medicine because it only uses non-toxic medications and supplements instead of pharmaceuticals with chemicals and unnatural substances.
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  • Spiritual Healing. This is an energy type of healing that reaches to the soul level of a person. The healing practitioner attempts to ‘touch’ the person’s soul by influencing his self-healing process. Spiritual healing is particularly helpful for those who have old emotional blockages or problems associated with their spirituality. Ben Martin, Psy.D says, “Strong spiritual faith is associated with a reduced risk of depression. Spiritual faith can be found in the context of organized religion, or in something less structured, such as meditation.”

 

If you haven’t explored the holistic healing realm, you only need to give it a try. There’s no harm. Everything is natural. No negative side effects, either – only balance, peace, and healing of the body, mind, and soul.

How To Keep Your Brain Sharp And Healthy

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All of us probably want to live a dynamic, energetic life for a long, long time, and this is highly dependent on brain health. There isn’t a full-proof way to avoid dementia, but there is increasing evidence that practicing a healthy lifestyle may tremendously help you achieve that goal. This is backed up by a study done in 2015 on older adults as participants. They were asked to eat healthily, regularly exercise, and socialize periodically. The outcome was positive, with most of these seniors improving their cognitive skills and showing a lowered risk of decline in memory.

Have you experienced losing your keys only to find out that you’re holding them in your hand, or finding your sock in the fridge? Or running to your bedroom but not knowing what to look for when you’re there? Yes, we all have these memory gap moments, no matter how old we are. So whether you’re 20 or 80, it would be wise to find ways to keep your brain from crippling you. Clinical trials have proven that you can help yourself avoid the likelihood of dementia and brain deterioration by practicing a healthy way of life, like getting enough sleep and eating right. Ben Martin, Psy.D suggests “Get a reasonable amount of sleep (around 8 hours) nightly. If you are suffering from insomnia, seek treatment, since chronic insomnia is thought to be a risk factor for depression.”

You can try doing these interesting techniques to help sharpen your brain and keep it as healthy as possible.

Shuffle Your Morning Ritual. A routine can be important, especially if it’s what you’re used to doing before going to work. But just for the fun of it, try rearranging your morning ritual a little bit so you can use your brain when you wake up. If your usual step one is taking a shower before having breakfast, try eating first before that bath. Read your paper in the toilet instead of doing it on the table. Imaging studies revealed that performing new activities or shuffling your usual activities once or twice can stimulate the larger parts of the brain, further increasing brain level activity. “Eating healthfully, exercising regularly and getting a good night’s sleep are all important elements in a mentally and physically healthy life.”  That is according to Staci Lee Schnell, MS, CS, LMFT.

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Play A Game Of Tactics. Have some friends over for a snack and play Scrabble after. You can also try chess or bridge to challenge your brain.

Learn A Foreign Language. Regardless of your age, you can learn a new language. It is fun to do and very stimulating too. According to research, a delay in Alzheimer’s symptoms was seen in bilingual individuals. Enroll in an actual class or study online. Both of these options can certainly help in sharpening the mind.

Memorize A Favorite Quote Or Verse. Isn’t it encouraging to be learning and memorizing a quote that you like so much? Let it be a motto of some mantra that you can live by. Choose a paragraph from a book that you love or something spiritual, like the Bible. Once you have memorized one quote, you can do another. Recite these quotes out loud while you’re driving or just sitting down.

Solve A Puzzle. Don’t do the simple ones. Rather, try the bigger crossword puzzles or, the more interesting Sudoku. When you’re finding it easier to answer, increase the challenge by trying out the expert level brain teasers online. Jigsaw puzzles improve memory and problem-solving skills, keeping your mind snappy and alive. Answer new puzzles every day.

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Go To Class. Educating yourself is one of the best ways to keep your brain sharp and healthy. It also arms you with more knowledge and more confidence. Perhaps you want to discover more about things that you’re not very good at, like science, information technology, or vocational studies. Better yet, take your expertise to the next level and enroll in a master’s degree. Whatever it is you’re trying to achieve in class, you are doing yourself a favor for your future and, of course, for your brain health. Remember “Happy people do things differently. They make their emotional wellbeing a priority and practice daily and weekly habits that help them create joy, happiness and satisfaction in their lives.” Dr. Chantal Gagnon PhD LMHC said.

 

 

 

Natural Ways That Help Lower High Blood Pressure

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What is blood pressure? It is the force that causes the blood to pump from the heart to the arteries. The normal reading of blood pressure is typically less than 120/80mmHg. When this goes higher than normal, it means that the blood is moving through the arteries more quickly and forcefully, putting more pressure to the soft tissues and eventually destroying the blood vessels. One then is diagnosed with hypertension.

Hypertension is usually called a silent killer, as it doesn’t present with symptoms at the onset, not until there is already substantial damage to the heart. Most people are not aware that they do have hypertension because the symptoms are not visible.

To prevent this condition from silently and slowly killing us, try to do these following tips.

  1. Get Physical. Moving is one of the essential things to do to avoid several conditions. Aside from effectively lowering blood pressure, exercise improves strength, balance, and mood. It also reduces heart disease and diabetes risk. Visit the gym and ask for an exercise plan for your training coach. If you’re up for it, you can take your physical activities outside. Go hiking, biking, or mountain climbing.

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  1. Reduce Your Salt Intake. Salt can cause water retention in the body, which may lead to increased blood pressure. The AHA suggests that we must limit our salt intake between 1500 and 2300 milligrams daily, which is equal to half a teaspoon of salt. To avoid too much salt, you can avoid adding it on your food but use herbs and spices instead to cover for the blandness. You should also restrict yourself from eating a lot of processed foods, as these are loaded with too much sodium.

 

  1. Base Your Diet On The DASH. The Dietary Approaches To Stop Hypertension consists of eating lean meats, low-fat dairy, fish, chicken, vegetables, fruits, and whole grains. It also includes avoiding foods like whole dairy products, fatty meats, processed foods, and other foods that are highly saturated in fat.

 

  1. Stop Smoking. There is never anything good that you get out of smoking. In fact, the older you get, the higher your risk of suffering from hypertension, emphysema, and congestive obstructive pulmonary diseases. Second-hand smoking has even far worse side effects than the smokers themselves. Lung cancer is the most life-threatening disease that people get from passive smoke.

 

  1. Lose Weight. Blood pressure and body weight are directly proportional, meaning that as you gain excess weight, your blood pressure rises. That is why it is vital to keep your weight at bay. Even losing as little as ten pounds can tremendously help lower one’s blood pressure. The size of your waistline and your belly is also crucial in controlling your blood pressure. The bigger the fat encircling your waist (visceral fat), the higher the risk for hypertension. Also, it is ideal for a woman’s waistline to be less than 35 and men’s to be less than 40.

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  1. Avoid Stress. These days, life is quicker than usual with businesses booming, and millennials are catching up with the many struggles to success. It can be difficult to make time to relax and rejuvenate. However, you must avoid stressing yourself too much, as this may cause you to feel anxious, depressed, and exhausted. All of these lead to mental and physical problems, including high blood pressure. Find time in your hectic schedule to slow down and rest your body and mind. You can take a 30-minute break from work and take a nap, or an hour after work to go to the spa and have a massage. Try other practices that you can do at home, like yoga and meditation.

Conclusion

If left untreated for some time, the risk of high blood pressure leading to more serious conditions such as heart attack, stroke, and kidney failure would be close to reality. Once you are aware that you are hypertensive, do have regular visits with your physician and try to follow all the tips mentioned above. It may be a cliché, but indeed, health is wealth.