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20 Jan

Whether you’re feeling overwhelmed, delighted, nervous, exhausted or all of the above, congratulations! Bringing a child into the world is one of God’s greatest and most gracious gifts. But beyond the initial excitement of carrying, you’re likely also dealing with feelings of anxiousness and other common symptoms that can make accomplishing typical daily tasks more difficult than they were before. That’s why we recommend shaping up your lifestyle habits as soon as you find out you’re pregnant.

Additionally, during the first trimester, your fetus is most susceptible to damage from certain substances, such as medication, alcohol, drugs and tobacco. Dropping unhealthy habits like smoking and drinking alcohol will not only benefit you but also your baby and aid his or her development.

The first trimester can be difficult, but there are plenty of ways to ease through it. Here are some of our suggestions:

1. Start Taking a Prenatal Vitamin
Your baby needs an abundance of nutrients for proper development, which makes taking essential vitamins critical during the first trimester and beyond. A prenatal vitamin ensures you’re getting the necessary folic acid, iron and other vitamin and minerals even when you’re following a nutrient-rich diet.

2. Add in Supplements for Brain Development
While your prenatal vitamin covers many critical vitamins and minerals, you need higher levels of vitamin B12, vitamin D, iodine and DHA for proper development of your baby’s brain and central nervous system. Vitamin B12 is needed to grow the myelin sheath around nerves. Vitamin D deficiency during pregnancy has been associated with ADHD and autistic spectrum disorders. Iodine is critical for intelligence and is depleted during consecutive pregnancies. DHA is the main structural fat in the brain. You need these nutrients for an intelligent, happy and normally energetic child.

“Exercising can reduce backaches, constipation, bloating and swelling.”

3. Exercise Regularly
Physical activity might seem like the last thing on your mind when you’re dealing with nausea and fatigue, but exercising regularly during your pregnancy can reduce backaches, constipation, bloating, swelling and more. It can even help you cope with labor pain down the road, according to the American Pregnancy Association. Plus, getting into the habit of exercising now will get you on the right track after you’ve had your baby, helping you get back down to your pre-pregnancy weight.

4. Learn to Manage Your Morning Sickness
Morning sickness is a common symptom for pregnant women during the first trimester, but there are a few ways to curb the bad feelings. For starters, look to mint and ginger as they’re both great at easing an upset stomach. Take them as tea or include them in your fresh juices and foods. Hunger can sometimes trigger nausea, so keep healthy snacks on hand at all time, such as raw nuts, organic whole grain crackers or seeds. Some women have successfully managed their pregnancy sickness by sipping fresh vegetable juice throughout the morning.

5. Get Plenty of Rest
Your body is working even harder now that you’re carrying a little one, which means you’re going to be more tired than usual. To ensure you and your baby get adequate rest, try taking naps throughout the day, on the weekends or as soon as you get home from work. Listen to your body and know when it’s time to sit back and relax.

6. Prioritize Skin Care
Between the hormonal changes and the first signs of the baby bump, your skin may react negatively to your pregnancy. To reduce acne caused by increased hormones, prioritize a morning and nightly skin care regimen that involves cleansing and moisturizing. To keep the rest of your body smooth and supple, start moisturizing after the shower with shea, coconut oil and coconut butter. This combination can soothe your skin and may even help to reduce the appearance of stretch marks.

Moisturizing to reduce your chance of developing stretch marks.

7. Stay Hydrated
Staying hydrated is always important, but it’s even more critical when you’re carrying. Drinking plenty of water and fluids like fresh vegetable juice throughout the day will keep you from becoming dehydrated, which is often linked to headaches, nausea, dizziness and cramps. It can also help you maintain a clearer complexion and reduce your risk of contracting a urinary tract infection, according to lifestyle blog A Natural Birth. Start drinking more water and cutting out sugary beverages during the first few months of your pregnancy to set yourself up for success in the long run.

8. Eat Well
Pregnancy cravings are bound to occur. You might feel more inclined to eat sugary, fatty foods than you did before, or perhaps a type of food that never seemed appealing to you is all you can think about. These feelings are natural, but it’s important to fight the bad cravings as much as you can. Eating poorly throughout your pregnancy, even as early as the first trimester, can lead to bad eating habits that debilitate your baby, causing you to develop high blood pressure or gestational diabetes. You need to focus on following a healthy eating regimen, one that prioritizes all of the essential nutrients your baby needs for proper development.

The Hallelujah Diet ensures you and your child will be properly nourished throughout your entire pregnancy. Some mothers worry that a diet without meat or dairy products won’t allow the baby to receive essential iron, protein and calcium, but that’s simply not true. Our primarily-raw, plant-based diet focuses on eating fruits, vegetables, organic whole grains, nuts and seeds that are loaded with those essential vitamins and minerals.

Plus, we have plenty of smart yet sweet recipes you can try that’ll curb those sugar cravings without the guilt! For more information on easing through your pregnancy, subscribe to our emails and continue reading our “Science of Her” blogs every Wednesday.


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08 Jan

Choosing to hop on the Hallelujah Diet shows that you're taking the right steps to prioritize your overall health and wellness. Juicing is an essential element of following the lifestyle, as its method of vegetable juice extraction offers one of the best ways to receive the vitamins, minerals and enzymes your body needs to thrive.

As Ann Malkmus highlights in her book "Unravel the Mystery," juicing also encourages you to consume more vegetables and promotes detoxification. With all of the incredible benefits that come with juicing, it's a mystery why more unhealthy Americans don't jump on the bandwagon and invest in a vegetable juice extractor!

Juicing is More Complex Than You Think
Juicing isn't as easy as it might seem, however. It takes a well-thought-out process to achieve the most nutritionally dense beverage. For example, many tend to confuse blending with juicing. In February 2017, Ann discussed how valuable juicing is, and highlighted how it differs from blending is in our webinar, "Juicing – The Secret to Ultimate Health." Though blending breaks up the fiber in vegetables and fruits, it still exists when it hits the glass. With a juicer, the whole foods are extracted and the fiber is discarded. This is the easiest way for our cells to absorb the nutrients instantly.

Juicing is a bit more complicated than you think.

Here are a few other tips Ann passed along in "Unravel the Mystery" to ensure you're getting the most out of your juice:

1. Drink Vegetables, Eat Fruit
It's easy to associate the word "juice" with "fruit," but fruit juices are high in concentrated sugars. We suggest sticking strictly to vegetable recipes for optimal nutrition.

2. Use Fresh Produce
Use the freshest produce you can get your hands on. Not only does this create better quality juice, but it also enables it to maintain its freshness for a longer period of time.

3. Drink Juice Within Three Days of Production
Meal prepping can save time and effort throughout the week, but be sure to only produce three days worth of juice at a time. Any longer in the refrigerator and bacteria will start to develop in the containers.

4. …Or Freeze It!
If it makes more sense in your schedule to produce more juice at once, you can freeze it for up to two weeks to extend its shelf life. Just remember that 15 percent of the enzymes are eliminated during the freezing process, so it won't be as nutritionally rich as fresh juice.

5. Juice a Variety of Vegetables to Keep Things Interesting
Juicing the same vegetables every day will bore your taste buds. Variety is the spice of life! Remember this while you're creating your juice. We recommend using at least two different varieties of leafy greens and at least three different vegetables throughout the week. Refer to some of our favorite juice recipes for inspiration!

6. Give it a Little Oomph!
For an extra oomph of energy and immune system protection, add one of our BarleyMax Whole Juice powders to your juice.

The post Tips for Proper Juicing appeared first on Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet.

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02 Jan

Did you know that World Cancer Day is Feb. 4? It’s a global event to unite the population against cancer. It’s primary objective is to raise awareness and educate the world about the life-threatening disease, teaching individuals how they can take action toward preventing cancer in the future.

An unfortunate 8.8 million people pass away from cancer every year. And while many think this is an unavoidable condition, you can make numerous lifestyle choices to reduce your chances. Factors that increase your risk of developing cancer at some point, according to the American Institute for Cancer Research, include being overweight or obese, following a diet high in red and processed meats, eating minimal fruits and vegetables, consuming too much salt, fat and sugar, smoking and neglecting to exercise.

With World Cancer Day just 48 hours away, now’s the perfect time to learn more ways to mitigate your risk by improving your everyday habits. Based on the most common risk factors for developing cancer, here are a few lifestyle tips for reducing your risk:

1. Prioritize Physical Activity
Being overweight or obese isn’t caused by only following a poor diet. Physical inactivity is also to blame, keeping you from maintaining a healthy, stable weight. But making a change isn’t impossible; implementing exercise into your daily routine is the easiest way to start shedding pounds and get down to a more manageable, healthy weight.

The Centers for Disease Control and Prevention recommended adults spend at least 150 minutes a week dedicated to moderate-intensity aerobic activity, with two days of muscle-strengthening moves. This regimen can sound intimidating for someone who has never exercised a day in his or her life, but rest assured that you should start slow and work your into this normal routine. Begin spending 10-20 minutes at the gym every day, and then push yourself to stay for an extra 10 minutes as exercise becomes more of a habit. A simple 30 minutes every day meets the weekly requirement!

Daily physical activity can help to reduce your cancer risk.Daily physical activity can help to reduce your cancer risk.Daily physical activity can help reduce your cancer risk.

2. Avoid Tobacco Use
While most understand that smoking comes with bad connotations, those who still follow the bad habit may not realize just how debilitating it is. According to the CDC, smoking causes over 480,000 deaths in the U.S. annually. Additionally, it increases one’s risk for developing coronary heart disease by two to four times, stroke by two to four times and lung cancer by nearly 25 times for both men and women.

But that’s not the only type of cancer caused by smoking tobacco. The bad habit can cause the debilitating disease in just about any part of the body, including the bladder, cervix, colon, esophagus, kidney, liver, stomach, pancreas and trachea. Unfortunately, the list goes on.

Thankfully, once you quit smoking, your risk for having a heart attack decreases drastically just after one year. And once you make it to the 10 year milestone, your risk for developing lung cancer, among multiple other cancers, cuts in half.

3. Follow the Hallelujah Diet
It’s no surprise that obesity and consuming too much salt, fat, sugar and red meats go hand in hand, but this fact shouldn’t be ignored – especially when it comes to your chance for developing cancer. Why not eliminate all risk factors and start following the Hallelujah Diet instead? Inspired by God’s Original Diet from Genesis 1:29, our healthy eating regimen derives from only the natural, plant-based sustenance He provided for us, not the fake, refined junk many refer to as “food.” Consuming more greens and vibrant vegetables is the easiest way to absorb healthful antioxidants, improving your immune system and repairing cells that are already damaged.

This lifestyle can have a large impact on your overall cancer risk and well-being, but it can be intimidating to start. Let us help you find your way on the path to better health by taking small steps with these helpful tips. Soon enough, the Hallelujah Diet will become second nature, and you’ll start living your life to the fullest, just as God always intended for you. Take back control of your life and follow us on our journey to optimal wellness today!


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31 Dec

 

Overall, your immune system works well to defend your body against microorganisms that can increase your risk of diseases. However, sometimes the defense wall isn’t strong enough. As you age, it’s important to take precautionary measures to build a strong, healthy immune system to lessen your chance of developing harmful diseases and illnesses.

To function well, your immune system needs quality love and care. By choosing to restore your health and follow The Hallelujah Diet – a program that follows specific dietary suggestions to help you rebuild your immune system – you can cleanse your body of the toxins that often weaken your cells and make you sick. By following this diet and rearranging your everyday habits, you can restore your self-healing mechanism, so innate self-healing can be carried out the way our Lord intended.

Consider these lifestyle tips to rebuild your immune system and restore your health:

Follow a Well-balanced Diet
By eating plenty of fruits, vegetables, nuts, seeds and whole grains, your body will be fueled with the nutrients it needs to build a strong immune system. These health foods are chock-full of antioxidants, probiotics, and infection-fighting properties that help your immune system absorb vitamins and nutrients to fight illness. Eating a diet with high fat content can do the complete opposite, weakening the immune system to the point of completely shutting it down.

Exercise Regularly
Once you’ve established healthy eating habits, consider how often you exercise. According to a study conducted by Appalachian State University, those who spent five or more days a week performing aerobic exercise spent 43 percent less days experiencing upper-respiratory infections, thus proving physical activity can indeed boost the immune system. Consider setting aside 30 to 60 minutes a day for exercise.

Wash Your Hands Often
Keeping your hands clean might be a task you’re overlooking. It’s actually one of the most crucial steps in protecting your immune system from cold and flu viruses. It’s suggested to clean and dry your hands often throughout the day, especially after handling food and using the restroom. Don’t forget to replace damp towels with dry ones frequently, as they are a place where bacteria tend to thrive.

Follow a Regular Sleep Schedule
You know that getting a good night’s sleep is crucial for feeling refreshed, but did you know that it plays a large role in keeping your immune system healthy? According to a study conducted by Carnegie Mellon University, people who slept less than seven hours each night were three times more likely to catch a cold than those who slept eight hours or more. Consider your current sleeping schedule. Are you getting enough rest at night to feel well when you wake up in the morning?

Consider a Supplemental Program
The Hallelujah Diet encourages you to eat a variety of fruits, vegetables, nuts, seeds and whole grains to boost your immunity, but we also offer a number of supplements that can aid the immune-boosting process. Hallelujah Diet Liposomal Vitamin C, Hallelujah Diet Nascent Iodine, Silver Biotics and Selenium/Glutathione Promoter are four supplements offered that support a healthy immune system to fight viruses as severe as the Ebola virus and as simple as the common cold.


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17 Dec

I absolutely love the holiday season. I am the person who starts pulling out the Christmas decorations the day after Halloween. There is a house in our neighborhood that leaves Christmas lights up year round and it never fails to bring a smile to my face. But as much as I love the season, I inevitably get stressed out. A Christmas-related freak out is as much a tradition in my house as making cookies for Santa. There are some things I’ve learned over the years that help reduce holiday stress. 

Gifting Stress

Gifts are supposed to be a wonderful expression of friendship, community, love, or appreciation. And yet they can cause an awful lot of anxiety. It can be hard finding the right gift and if you have a lot of people in your life, it can get expensive. Some good tips I have learned are:

Don’t put too much effort into finding the “perfect” gift. Especially for lower priority gifts like things you get for a coworker, mailman, or your kid’s teacher. This is why gift cards exist. Or you can always go with a consumable that most people like. Focus your attention of the more important relationships where you can pick out something a little more unique and meaningful. 

James and his first presentJames and his first present

If you don’t want to break the bank, homemade gifts are almost always acceptable and appreciated. I have gotten the most compliments after giving away packages of homemade holiday treats. This is an especially good gift because you can spend a Sunday making huge batches of treats. Then buy some cheap tupperware or cookie tins, dress them up with parchment paper inside and ribbons outside and you can put together gifts for most of the people on your list. 

Receiving gifts can also cause anxiety. I get uncomfortable opening gifts in front of everyone. I feel pressure to give the person the reaction they want and also I always feel bad when someone spends their time and money on me. I like to remember that people who give gifts do so because it makes them happy to show their appreciation for other people. So I make sure to open the gift, show it to the room if others are around, and give the person a sincere thank you. If it’s particularly special, I will follow with a note. But generally if both people exchange gifts, I don’t think thank you notes are needed. 

Learn to Say No

You don’t have to go to your second cousin’s company Christmas party just because she asked. You don’t have to choreograph your niece’s preschool holiday pageant. Be realistic about your holiday obligations and don’t commit to more than you are comfortable doing. 

Expectations 

Let go of the idea of the perfect holiday moments. Life isn’t a Hallmark movie. Daniel and I spent about 10 minutes trying to get a photo with James on Thanksgiving where we were all looking in the general direction of the camera. At some point, I started to get frustrated but then just remembered how silly it was trying to get a 14 month old to pose for a picture. I look back at the terrible photos now and it is still a happy memory. Try not to cling to expectations about how everything is supposed to go. Just enjoy the time you have with the people you love. Try your best to have happy holidays.

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16 Dec

For most Americans, the majority of the week is spent inside of an office building sitting at a desk. For all of the hours spent in this small capacity, it’s important to create a workspace that is comfortable and welcoming. Last month, we gave you Part 1: Tips For Making Your Workplace More Comfortable.

Today, explore these tips for creating a space conducive to both your productivity and your health:

1. Alternate Between Sitting and Standing
Over the last few decades, research and studies have continued to identify sitting at a desk for all hours of the day as the newest health concern. This sedentary position, often worsened by a laptop or computer, has come to be called the “new smoking,” as Smithsonian magazine explained. The endless hours spent sitting at a desk, year after year, increase the risk of numerous health concerns including neck, back and joint problems, diabetes and obesity, weight concerns and heart disease.

“Be sure to incorporate movement into your work day.”

At one point, experts believed that the negative impact of sitting could be balanced with regular physical activity at the start or end of each work day. However, that is no longer believed to be true. Instead, the answer to reducing the risk of complications such as obesity, diabetes and heart disease as a result of sitting, is to incorporate movement into the workday. While regular exercise is still vital to overall health and wellness, alternating between sitting and standing during the work day could have a big impact on your health. New devices that lift computers up to standing height are being implemented in offices around the globe. They can help to improve posture and reduce the risk of numerous health concerns. 

Researchers have even suggested pacing and stretching throughout the day as a method for counteracting the dangers that sitting can have. Today, there are even walking desks available for work space and home offices to keep you moving as you answer those phone calls and emails. If your office space allows, you may consider investing in the Needak Rebounder Soft Bounce with Stabilizer Bar. It’s portable and low-impact, providing the perfect break in your busy work day.

2. Consider an Exercise Ball For a Chair
In addition to making it a point to stand up and move around throughout the day, many employees have invested in a large exercise ball to replace their desk chair. According to Prevention magazine, both slouching and sitting in one stable position all day long reduces core strength because your abs are not required to put in any effort. However, with a stability ball, your body is required to engage its core to stay properly seated. The muscles of your abdominal, legs and hips must engage in order to remain upright, which in turn enhances tone.

Moreover, evidence indicates that when an office chair is too comfortable, it can make health-related sitting problems even worse. As such, with no back support and an un-sturdy surface, an exercise ball can be more beneficial than a traditional desk chair. As Hallelujah Acres Research Director Dr. Michael Donaldson explained, sitting on an exercise ball can help to strengthen the muscles of the lower back, which in turn translates to improved posture. 

Again however, standing and moving throughout the day is the best for your health. As Entrepreneur suggested, listen to your body as it wants to sit and stand. Doing so can improve metabolism and blood flow. At the same time, these breaks in your day of sitting can spark energy and heighten focus so that you become more productive as a result.

Consider using an exercise ball at your office desk.Consider using an exercise ball at your office desk.Consider using an exercise ball at your office desk.

3. Keep Your Favorite Products at Your Desk
Creating a workspace that feels comfortable and personal leads to higher satisfaction and productivity among many workers, explained Homedit. This personal touch can be anything from family photos and favorite plants to bulletin boards and special lighting. Perhaps you have a hand lotion that soothes you when you are stressed or a favorite CD that motivates you to work hard. Whatever these personal items may be, keep them on hand.

Similarly, promote your health comfort by being equipped with healthy, raw snacks to nibble on during the day. Between office birthdays, daily donuts or snack options, there are many unhealthy options trying to lead astray from your primarily raw, plant-based diet. However, you can stay strong and fight the urge to cave when you’re office is stocked with healthy products in line with the Hallelujah Diet. You can even keep your favorite Hallelujah Diet supplements at your desk for easy access right when you need them. If you consume one or more of you meals at the office, consider keeping a supply of your favorite BarleyMax products too!

Avoid office temptations and bring your own raw food and snacks.Avoid office temptations and bring your own raw food and snacks.Avoid office temptations and bring your own raw food and snacks.

4. Eliminate Distractions and Add Inspiration
While some people work better with noise and distractions, a general rule of thumb is to keep them to a minimum. As Fast Company explained, between the number of screens in the office place today, the need for external distractions is even more unnecessary than ever before. However, if you are someone who needs white noise to block out the employee chatter, consider a fan.

What is it that makes you get out of bed in the morning? What drives you to show up at the office and work hard day in and day out? Inspiration in the workplace can go a long way so consider hanging up your favorite quotes as a daily reminder of why you do what you do. Awards and achievements can serve as another form of motivation.


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09 Dec

Sometimes, finding a comfortable position at your desk during a long day seems impossible. For those living with arthritis, it can be even harder to adjust, and the pain likely occurs more often. Unfortunately, those living with this debilitating disease find it more difficult to perform some of the regular daily tasks that come with a desk job, such as typing, writing, walking around the office and simply sitting back down at the designated workspace.

If you find the pain unbearable and need help adjusting the space, here are a few tips for making your workspace more comfortable:   

1. Invest in a New Chair
Perhaps your current seating arrangement is making the pain even worse. You need a good, sturdy yet comfortable chair to accommodate you; after all, you spend most of your day sitting at your desk. Investing in a high-quality, ergonomic office chair designed with a curved backrest, armrests and foam padding is a simple way to address lower back pain and provide support and comfort. Make sure it also has adjustable seat height because changing your position at your desk based on the set up ensures your posture is on point, which can also reduce back pain.

Your current office chair might be the reason your chronic back pain keeps flaring up.Your current office chair might be the reason your chronic back pain keeps flaring up.Your current office chair might be the reason your chronic back pain keeps flaring up.

2. Cater to Your Individual Temperature Threshold
It’s no surprise that your joints get more tense in the winter; cold air impacts muscles and bones, and causes more aches and pains than you’d experience in the summer. The same holds true in a cold office setting. Because you likely don’t have a personal thermostat that’s unlocked to adjust at your disposal, make sure you have options for catering to your own temperature-adjusting needs. Leave a sweater at your desk, keep a small personal heater near your feet or bring in a blanket to warm you up when the office feels brisk. These solutions are excellent ways to loosen up your joints and find comfort so you can get back to work.

“Taking breaks throughout the day helps with concentration.”

3. Take Breaks Throughout the Day
Spending too much time sitting down is just as bad for your joints as standing and walking around too often throughout the day. To ensure your knees don’t stiffen under your desk and your wrists don’t cramp up from typing all day, take breaks at work. Not only does taking breaks alleviate joint pain and aching, Homedit stated that breaking up your workday helps with concentration and can even make you more productive and efficient! If you’re not used to taking breaks, set alarms in your phone as reminders or start scheduling time to step away from work into your calendar. Once they become a habit, you won’t have to rely on reminders, and joint stiffness and aching will vanish.

4. Keep Our Joint Health Supplement Handy
If the chronic back pain, neck soreness and stiffness in your knuckles, knees and other joints has yet to subside after making these workspace adjustments, make sure you keep Hallelujah Diet Joint Health at your desk to mitigate the pain. Our 100-percent natural and highly effective formula doesn’t mask the symptoms like other arthritis medications does. Instead, it directly addresses the source of the problem, reducing inflammation and supporting your body’s effort to rebuild cartilage.

By using this supplement in conjunction with the Hallelujah Diet, you can regain movement in your joints, eliminate swelling that causes pain and live your best, most fulfilling life, just as God intended. Check back in a few weeks for the second part in our series!


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25 Nov

According to the National Osteoporosis Foundation, osteoporosis is common in the U.S. Nearly 54 million people live with the condition or have low bone mass, putting them on the verge of developing osteoporosis in the future. But this figure isn't the only surprising statistic surrounding the debilitating disease; the NOF reports that osteoporosis causes 2 million broken bones annually, resulting in about $19 billion in related health care costs. Within the next 10 years, the condition is expected to be responsible for 3 million fractures and cost $25.3 billion in care every year.

Avoiding osteoporosis isn't critical for only your health; it's crucial for staying out of the hospital and forking hard-earned money over to the so-called health experts. Here are a few natural ways you can avoid osteoporosis and take back total control of your wellness:

Exercise Regularly
You already know that physical activity is imperative for healthy aging. But the benefits go beyond helping you maintain a regular weight and enhancing your mood. Weight bearing exercise can improve your posture, movement, flexibility and balance while strengthening your bones to prevent the development of osteoporosis. But remember: Overdoing any type of exercise can put too much strain on your bones and muscles, which can ultimately weaken your joints. That's why you need to constantly switch things up to reduce putting too much pressure on a certain set of joints.

"Exercise improves your posture, movement, flexibility and balance."

Head to the local fitness center to see what kind of exercise classes they offer. A mixture of cardiovascular options, such as biking and jogging, plus other strength and endurance activities, like swimming and lifting weights, can strengthen your bones and muscles, as well as increase overall movement in your body. The improved balance and posture can also reduce your risk of falling and breaking bones in the future.

Prioritize Rest
Do you follow the National Sleep Foundation's daily recommendations of 7 to 9 hours of rest every night? If not, you could be at greater risk for osteoporosis. A study conducted by researchers at Eastern Virginia Medical School in Norfolk found that men and women aged 50 and older who slept six hours or fewer every night had a higher potential of developing osteoporosis in comparison to those who slept the recommended amount. To ensure you're prioritizing healthy sleep patterns, reevaluate your bedroom. Make sure the temperature is comfortable and the room is dark enough to keep you sleeping throughout the night. A soothing sound system or earplugs, depending on how sound impacts your sleep, can also be beneficial.

Follow an Alkalizing Diet
Perhaps it's time to improve your current eating habits. A highly acidic diet, such as the Standard American Diet, can cause conditions like osteoporosis, arthritis, gout and other physically debilitating problems. An eating regimen that prioritizes natural, plant-based foods can prevent such conditions from developing. According to Rev. Malkmus, our own health expert and founder of the Hallelujah Diet, most foods from God's garden are alkaline and create the perfect balance of acidity and alkalinity to maintain strong bones and promote ultimate wellness.

"A highly alkaline plant based diet, along with daily resistance exercises, will not only usually prevent the development of osteoporosis, but will in most instances initiate the innate self-healing needed to reverse the problem," according to Malkmus. "In time, this self-healing will restore bones to their proper density and strength."

Join us on the path to better wellness, and follow the Hallelujah Diet to reap the many benefits of God's natural sustenance.

The post Tips for Avoiding Osteoporosis appeared first on Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet.

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18 Nov

Our bodies begin to change drastically after fifty: a more rapid decline in bone density and a greater loss in coordination and motor control. Fortunately, in most cases, all of these things can be slowed or reversed with the implementation of a good fitness program. It’s great to have strength or weight loss goals at this age, but, most importantly, it is the goal to protect one’s physical independence.

 

Balance Training

A good fitness program should include exercises to challenge and improve balance. One of the leading causes of premature death in older populations is falling. Improving balance can help prevent these falls altogether. Here are some great exercises to improve balance:

 

 

Balance Training: Single-Leg Bodyweight Deadlifts

 

  1. Start from a standing position. Shift all of your weight to one leg.
  2. From that one leg, bend at the hips to reach toward your toes while maintaining balance.
  3. You should maintain a soft bend in your knee throughout the exercise.
  4. Go as low as you feel comfortable maintaining your balance. You can perform this exercise next to a railing or other sturdy surface for added support.
  5. Your back should remain flat throughout the exercise.
  6. Repeat on both legs for the desired amount of time or number of repetitions.

 

Balance Training: Single Leg Step Ups with Balance

 

  1. Using a low step or platform, step onto the platform using one leg.
  2. At the top, pause for a few seconds while trying to maintain your balance on one foot.
  3. Slowly lower yourself back to the floor and repeat on the other leg.
  4. This exercise can be performed near a pole, or another tall piece of equipment to provide something to hold onto.
  5. Increase the difficulty over time by choosing a taller platform and balancing on each leg for longer.

 

Balance Training: Single Leg Alternating Shoulder Press

 

 

  1. Hold a pair of dumbbells at shoulder height.
  2. Lift one leg. Maintain your balance on the other leg.
  3. While balancing, lift one of the dumbbells overhead.
  4. Slowly lower the dumbbell back to the starting position, and switch to lift the other dumbbell overhead.
  5. Alternate back and forth, lifting one dumbbell at a time, until completing the desired number of repetitions.
  6. Switch legs and repeat.

 

Strength Training

Aesthetic goals at this age are great, but there is still a benefit to lifting weights even for those not inclined toward such aesthetic transformations. To protect independence, an appropriate fitness program will focus on compound exercises that translate well to daily activities.

 

All of my over fifty plus clients’ programs include a hip hinge exercise to improve the ability to lift objects from below, carry variations to help improve bodily integrity when walking while carrying objects, and row variations to help combat rounding of the spine that can become more pronounced in these later years. Some great exercises to include:

 

 

Strength Training: Kettlebell Sumo Deadlifts

 

  1. Stand over a kettlebell with a wide stance.
  2. Toes should be pointed outward at roughly a 45-degree angle.
  3. Bend at the hips and grab the kettlebell handle with both hands.
  4. Keeping your chest up and shoulders pulled back, stand up to an upright position while holding the weight in front of you.
  5. Your back should remain flat during the exercise.
  6. To return the kettlebell to the floor, start by pushing your hips backward and keeping your chest pushed out.
  7. Imagine touching the kettlebell on the imaginary line that runs from heel to heel.
  8. From the bottom, repeat for the desired number of repetitions.

 

Strength Training: Farmer’s Carries

 

  1. Hold a pair of dumbbells in your hands.
  2. Maintain an upright, erect posture with shoulders pulled back and chest out.
  3. Walk with the weights for about 10 yards (or using whatever space you have), then turn around and come back.
  4. While walking, imagine balancing a book on your head and resist any temptation to swing the weights.
  5. Increase the difficulty over time by adding more weight or increasing the distance traveled.
  6. If necessary, place a box or bench at the end of your walk to provide a place to set the dumbbells down before walking back.

 

Strength Training: Suitcase Carries

 

  1. Hold a dumbbell in one of your hands.
  2. Maintain an upright, erect posture with shoulders pulled back and chest out.
  3. Walk with the weight for about 10 yards (or using whatever space you have), then turn around and come back.
  4. While walking, imagine balancing a book on your head and resist any temptation to swing the weight. Resist the urge to lean excessively to either side.
  5. Increase the difficulty over time by adding more weight or increasing the distance traveled.
  6. If necessary, place a box or bench at the end of your walk to provide a place to set the dumbbell down before walking back.
  7. Repeat with the other hand.

 

Strength Training: Weighted Step-ups

 

  1. Hold a pair of dumbbells at your sides.
  2. Using a box or bench, step onto the raised platform until your leg is fully extended.
  3. Start with a low platform (like an aerobic step) and no hand weights, and work your way up to higher steps and heavier weights.
  4. You can use the other leg to help maintain balance at the top.
  5. Using the same leg you stepped on the box with, slowly lower yourself back to the floor. Avoid banging your other foot on the ground.
  6. Maintain an upright posture throughout the exercise.
  7. Repeat for the desired number of repetitions, then switch sides.

 

Strength Training: Suspension Trainer Bodyweight Rows (TRX)

 

  1. Grab the handles of a suspension trainer with a shoulder-width grip and palms facing toward each other.
  2. Bring your feet forward and lie back with your arms fully extended.
  3. Pull your body up with your chest coming towards the suspension trainer.
  4. Keep your body straight during the movement.
  5. Lower under control to the starting position with arms fully extended.
  6. Increase the difficulty by taking additional steps forward, decrease the difficulty by taking steps backward.
  7. Repeat for the desired number of repetitions or amount of time.

 

Strength Training: Resistance Band Reverse Flyes

 

  1. Begin by holding a resistance band with hands about 12 to 16 inches apart. (More or less distance between hands to adjust the difficulty).
  2. Arms should be parallel to the floor out in front of you.
  3. Keeping your arms and wrists straight, pull the band apart until the band comes into contact with your chest.
  4. Slowly return to the starting position and repeat.

 

Core Training

Having a strong core becomes even more important to protect the integrity of the spine during this stage of life. Back injuries can increase as a result of lifting heavy objects improperly, some of which can be improved through regular strength training as mentioned above. Additionally, improving the strength of the core muscles can also help prevent back injuries and aid in improved balance. Some great core exercises include:

 

Core Training: Pallof Isometric Hold

 

  1. Set a cable arm at chest height from a standing position.
  2. With arms fully extended in front of you, the cable should move in a straight line away from the machine.
  3. Grab the handle with both hands and bring it to your chest. From the center of the chest, extend your arms directly in front of you.
  4. Hold this position for the desired amount of time.
  5. Arms should remain extended and in line with your chest throughout the entire movement.
  6. Keep the elbows tucked, and shoulders pressed down.
  7. After reaching the desired amount of time, switch sides and repeat.

 

Core Training: Bird Dog

 

  1. Start on all fours on the floor.
  2. Suck your belly button in toward your spine.
  3. Extend your right arm and left leg until they are as straight as you can make them.
  4. Pause for a few seconds at this position and focus on balancing your body.
  5. Slowly lower the limbs, and repeat using your left hand and right leg.
  6. Try to prevent tilting your hips forward as you extend your leg backward.
  7. Alternate sides and repeat for the desired amount of time or number of repetitions.

 

Core Training: Dead Bug (if lying on your back is contraindicated)

 

  1. Lie flat on your back with knees tucked (feet flat on the ground).
  2. Press your lower back to the ground (eliminating the natural gap between your lower back and the floor).
  3. While keeping lower back pressed to the ground, lift the knees toward the chest and “crunch” with fingertips pointed toward the ceiling.
  4. Alternate extending opposite arm and leg until fully extended.
  5. Maintain the engagement in the core throughout the movement.
  6. Maintain a normal breathing pattern during the exercise.

 

Core Training: Cable or Resistance Band Rotations

 

  1. Set a cable arm at chest height from a standing position.
  2. Start far enough away from the cable that the weight doesn’t bang.
  3. Start with your entire body behind the line from the cable arm. With your arms extended, the cable should follow a straight line from the origin.
  4. With arms extended at chest height in front of you, use your obliques to rotate your body 180 degrees (or as far as you can) in the opposite direction of the cable.
  5. Arms should remain extended and in line with your chest throughout the entire movement.
  6. Slowly return to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides and repeat.
  8. If dizziness occurs, focus your eyes on a fixed point across from you during the exercise.

 

Core Training: Planks

 

  1. Start on your forearms in a push-ups position with hands aligned with your eyes.
  2. Pull your belly button toward your spine, tilting your hips backward (or up, toward the ceiling).
  3. Squeeze your glutes and hold this position for the desired amount of time.
  4. Be sure you don’t lift your hips up toward the ceiling, nor let your hips fall toward the ground.
  5. Breath throughout the exercise.
  6. If needed, perform the exercise from your knees to decrease the difficulty.

 

Core Training: Prone Cobra Raises and Holds

 

  1. Start by lying on your stomach. Place your arms at your sides, palms facing up.
  2. Squeeze your shoulder blades together and lift your chest off the floor.
  3. While holding chest off the floor, squeeze your glutes and lift your thighs off the ground as far as you can.
  4. You should be simultaneously lifting your chest and thighs off the ground–as if trying to fold yourself in half backward.
  5. Slowly lower yourself back to the floor, and repeat for the desired amount of time or number of repetitions.
  6. To complete an isometric hold, simply hold this top position for the desired amount of time before lowering yourself back to the floor.

 

The Key to Fitness Success After 50

The best thing to do if you are jumping back into training or starting exercise after 50 is to realize that you are doing the right thing and there is plenty of evidence to support your desire to be more active.

 

You may not recover as fast as you did when you were younger, you may not be as fast, as strong, or as flexible, but that won’t stop you from being fast, strong, and flexible. Don’t compare yourself to someone younger or someone who has been active for decades. You still need to be consistent, dedicated and committed to achieving your goals, at your pace.


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17 Nov

When you go through menopause, your body produces less estrogen and progesterone. This sudden hormonal change has a large impact on your body and may produce a number of debilitating symptoms. Vaginal dryness, hot flashes, insomnia, mood swings and changes in your hair and skin are a few of the common signs that you’re going through menopause. Some women also experience joint pain and weight gain during this period of time.

Hormonal imbalances and alterations in your lifestyle could prompt a change in body shape or excess weight. Gaining pounds at any stage of your life is frustrating, but it can be especially discouraging while you’re going through menopause. Here are a few natural ways to reduce your chance of gaining weight during this inevitable cycle:

Prioritize Muscle-strengthening Exercises
According to Harvard Medical School, you begin to lose 3-5 percent of your muscles mass every decade after the age of 30. That means by the time you reach menopause, majority of your muscle will diminish if you don’t exercise.

Your body relies on muscle for strength, mobility and metabolism, the process in which your body converts the foods you eat into energy. With a low metabolism, your body won’t burn calories as fast, and you’re more likely to gain weight. This reality makes maintaining muscle mass critical.

Most people associate cardiovascular exercise with weight loss, but that activity will go only so far. Strength training doesn’t only sculpt your muscles; it also improves your metabolism and increases your chance of losing weight. But don’t be intimidated; strength training through weight lifting doesn’t mean you’re going to bulk up. This change will happen only if you correlate copious amounts of exercise with consuming lots of calories. If you’re new to weight training, head to your local fitness center and ask to work with a personal trainer. He or she can give you a few tips and teach you some basic weight training exercises to jumpstart your muscle building venture.

Additionally, make sure you’re finishing your new workout routine with a serving of Hallelujah Diet Essential Protein Powder. This organic supplement will help you maintain a lean body while also building strong bones and strengthening your immune system.

Weight training can prevent weight gain.Weight training can prevent weight gain.Weight training can prevent weight gain.

Stop with the Sweets
The other reason you may gain excess weight during menopause isn’t rocket science. If you like to binge on sweets, now’s a good time to drop the bad habit. Many sugar-ridden calories come from beverages, such as soda, energy drinks, flavored waters, alcoholic drinks, sweet teas and sweetened coffee. Bakery items, as well as packaged meals and snacks and other non-natural “food” products, are loaded with refined sugars, adding more width to your waistline with every bite.

If you’re serious about losing weight or preventing excess weight gain during menopause, it’s time to reconsider your snacking and drinking habits. Water, fresh juices, fruits, nuts and seeds are beneficial alternatives that are tasty and guilt-free!

Reconsider Your Diet
There’s a common assumption that to lose weight, you need to eat less. However, this statement is too broad and false. Certainly, you need to eat fewer sweets and processed foods – rather, you should stop eating them in general – but eating an abundance of organic, nutritious options can aid weight loss! Following the Hallelujah Diet is one of the easiest way to ensure you’re getting all of your necessary vitamins and minerals during menopause, all while assisting in weight gain prevention and weight loss.

Eating more organic fruits, vegetables and whole grains that contain loads of fiber will benefit your waistline. Lean proteins, such as nuts, legumes, lentils, broccoli, asparagus and leafy greens can kickstart weight loss prevention, as well. Just take a look at all of the stories shared by our followers regarding their weight loss journey on the Hallelujah Diet!

Let Luminology Lend a Hand
If you need more assistance mitigating the symptoms that come with perimenopause, menopause and postmenopause, try our Luminology line. Each supplement is clinically proven to reduce common symptoms associated with this midlife change, including irregular periods, sleep deprivation, mood swings and more.

Learn more about our Luminology supplements – Balance, Clarity and Breeze – today.


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