Girl Power: Easy Ways to Sneak Health and Wellness Into Your Daily Grind

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Women are busy individuals. Whether you are balancing work, family, school, or a combination of the three, your plate always seems to stay full. A packed schedule and laundry list of responsibilities don’t make for a lot of time to focus on your overall wellness, but there are several simple ways you can sneak some health into your daily grind.

Get Plenty of Rest

Sleep is another way your body gets the fuel it needs to power through those busy days. No matter how busy you are, do your best to get on a sleep schedule. Start by honing in on your body’s natural sleep-wake cycle, known as your circadian rhythm. Find a bedtime that works for you but also allows you to get the recommended seven to eight hours of sleep each night. If the bedtime you choose is earlier than you’ve been going to bed, slowly ease into it by going to bed 15 minutes earlier until you reach your desired time. Also, make sure your bedroom is set up for optimal sleep by blocking out light, turning the air down to stay cool, and using a sound machine to relax and block out noise. Keep tabs on any pain or discomfort you feel as you try to fall asleep, as it might be time to replace your pillows. There are plenty of options (memory foam, latex, down, etc.) to meet your preferences such as firmness, filling, and ventilation, so shop around online. If it’s been a while since you purchased a new mattress (say, more than five years), now might be the time to replace it as well.

Prep for the Week

We tend to tell ourselves that we are going to try to eat better this week, but when you are in a rush, you opt for the convenience of fast food rather than a nutritious home-cooked meal. To stay on track, use a portion of Sunday to meal prep. Make it less of a headache by creating a grocery list that is sorted by aisles so you don’t waste hours in the store or become tempted to stray from the list. Stock up on fruits, veggies, and protein that you can cut/prepare and freeze. Search for recipes online; there are plenty of nutritious and delicious recipes, including protein bowls, salad jars, and smoothie bags. You can also prepare portion-controlled snacks for the week. These can come in handy when your stomach starts rumbling mid-afternoon, and it can help fight the urge to hit the vending machine for a quick and easy fix.

Fuel Your Body

Eating right requires that you fuel your body, but empty calories are lurking everywhere – even in foods that seem healthy such as fruit juice. What are empty calories? According to Healthline, “When it comes to food, empty means that that food contains little or no essential vitamins or minerals,” so essentially these calories offer no nutritional value. It can be hard to put down the ice cream, but try to reach for foods packed with vitamins, minerals, and nutrients such as fruits, vegetables, whole grains, lean protein, legumes, and low-fat dairy. If you aren’t sure just how many calories you are consuming and whether you are meeting your daily nutritional goals, download a calorie-counting app such as MyFitnessPal to see a visual representation of your eating habits so that you can make adjustments if needed.

Squeeze in Exercise

You already know how important exercise is, but squeezing it into a busy schedule makes it easier said than done. Try to schedule workout days into your week, whether it is a quick gym session or a walk around the neighborhood. Sneak exercise into your day too by taking the stairs whenever possible, parking in the back of the lot, and making use of every possible moment to get some steps in such as while on the phone, on your lunch break, or between commercials when you are catching up on your favorite show. Also, you can pick up some affordable exercise equipment to help create a small, personal home gym. If it helps, think of exercise as an important meeting that you have to keep.

Life stays busy, but that’s not a reason to let your health fall by the wayside. Find ways to incorporate wellness into your busy schedule. It might take some getting used to, but your body will thank you for it in the long run.

6 Key Metrics of Social Media Marketing

Social media is most certainly a result-providing medium, however it can also consume big chunks of brands’ time and stray their focus away from what matters most.

Plenty of marketers constantly keep an eye on their Facebook followers, engagement on different social media platform and obsess over all sorts of graphs in the insight section, which in itself makes them forget about many important things.

Make sure to have the following in mind when time managing the efforts of your brand because it will certainly impact your effectiveness as a whole with the following social media marketing metrics:

  1. Community Growth

Track your growth monthly and do not obsess over it. Even though growth is important, it is certainly not crucial. Basically, the more social followers you have, the reach grows as well. Enlarging your social base and the community of your brand can assist you in getting your products out there and even conquer ads in effectiveness. Social evidence is also something you want to have in mind because growing social following shows dominance and portrays your brand as favorable. It is worth mentioning that any account with 10,000 followers or above can put links to their stories, which is a major advantage for the brands to market the new product and to get Instagram followers.

Additionally, be aware not to buy followers. People can see through that and you can come across desperate and untrustworthy very quickly. Go slow and steady and enjoy the ride of growth.

  1. Reach

What is the length to which what you are offering goes? What is the true reach of your products? These are questions every social media marketer has on his/her mind at all times. However, did you know that reach is something that spans from how far your posts go, to the amount of people that have just scanned your post briefly? The metric as it is, is not concise and definite in regards to anything.

With that being said, a marketer must ask himself how important reach truly is? It isn’t worth obsessing over it because it is a hybrid of a metric, but nevertheless worth checking once in a while because it might show potential engagement.

  1. Engagement

Speaking of the importance of engagement, it is something that can be defined as the amount of involvement, connection and impact of individuals on the brand. Or said simpler, social media engagement counts the amount of likes, comments and shares on your social media posts.

There is more than one reason that engagement should be your number one focus if you are a smart marketer. Namely, it can provide you with signs of potential progress you can achieve and be of use in your beforehand analysis. For instance, if your Facebook has a vast reach with almost no engagement, that’s not a good sign due to the fact it shows, your content hasn’t been impactful for your followers.

  1. Lead growth

Even though this meta analysis– among which amount of social followers or mentions — can be a relevant sign of the wholesome brand awareness, it gives almost no information about your chances to get specific leads to your page.

Rather than that, take advantage of an attribution program is to point to you whether your social media ads are leading you towards growth. For instance, a program such as Marketo or Convertro will tell you with precision how many social interactions, page clicks or email reads it takes prior to anyone becoming a loyal customer.

This kind of program might even go to the point of precision such as the amount of impact of each action so that you can know what sort of importance every interaction had in the outcome. This data will not merely tell you if your social campaigns are doing okay, it’ll lead you to improving the allocation of your time and marketing energy.

  1. Website visits

Even though the sum amount of reach from Twitter and Facebook are not as much as those from an organic Google search, the Return Visit percentage shows these platforms’ valuable role for your products.

Valuable tools such as Google Analytics give you the opportunity to track website referral traffic from social media, know what percentage of all-around referrals derive from social media, and combine the amount of presence by your visitors. Namely, Visitor Frequency Rate connects views from new and old visitors, two really important groups whose behaviors are truly important for true growth.

  1. Conversion

After getting all of these things done, marketers should continue thinking about how to convert the viewers they have worked so much to attract into loyal customers. The time has come when brands that unnaturally push their product surely lose their costumers rapidly.

Comparing Assisted Social Conversions with Last Click (Direct) Conversions additionally identifies which social networks are doing more for you at bringing your desirable customers, and which ones are the most likely to purchase from you. This tool can do this by conversion goals on Google Analytics. Through this you are able to follow visitors brought via social channels and follow their conversions constantly.

Morning rituals for healthy weight loss

Weight gain in today’s world is nothing unusual; in fact, a large part of the population is considered a bit overweight. On top of that, junk food is ever-present and easily available, and the tempo that we’re living is a tad too fast, so you sometimes even forget to eat (which can contribute to weight gain!).

However, many people are interested in losing weight and doing it naturally and safely. There are a lot of ways with which you can start losing weight, so it can be tough to single out something that’s best. This is why most weight loss programs incorporate multiple weight loss methods to maximize efficiency.

And, in this article, we’ll be mentioning 6 of the best morning rituals for healthy weight loss. This can include charcoal detox as well (activated charcoal is great at regulating your appetite as well as keeping your gut healthy). So, without further ado, here’s all you need to know!

Eat a High Protein Breakfast

It might sound counterproductive, but it’s the exact opposite. Eating a high-protein breakfast when you wake up will energize you enough to last you through the day easily. You also won’t be as hungry for lunch, and your dinner can be light. This is the ideal breakfast routine because it’s the healthiest.

Remember that you’ll have to burn that energy which is why we included a couple of related rituals as well.

Drink Plenty of Water

Hydrating yourself enough can sometimes be difficult. Whenever there’s a long day at work or if you aren’t feeling like yourself, water intake reduces. Dehydration is not an option because it’ll just worsen things.

If you drink lots of water, your body will have an easier time to work, plus you won’t get sick due to lack of H2O!

Switch Up your Commute

If you’re used to going to work by car, you might be upset to know that this isn’t good for you if you’re interested in losing weight. Next time, maybe take your bike, or even walk to work! It’s always a good idea to switch things up a bit because it’ll feel refreshing and new. Plus, physical activity is always good, so think about introducing that to your life!

Of course, you don’t have to overdo it right from the get-go, but don’t just turn back to using your usual commute.

Time to Sweat Out: Exercise a Physical Activity

I mean hey, did anyone think that this article wouldn’t mention the gym? I know, I know, it’s not fun and can sometimes be tedious. But don’t despair! Many ways aren’t exactly related to the gym but are similar in intensity to be good for you.

If you have the time, go for a jog in the morning (or evening, whichever you prefer). Or you can ride your bike to work as well. It all depends on what you choose, but any physical activity is a good idea.

Add Activated Charcoal to the Diet

We mentioned a detox using activated charcoal but why is it good? Well, it’s the best form of charcoal (at least for human consumption) because it functions as a detoxifier. There are tiny pores in the charcoal which trap toxins and other stuff, so adding it to your diet would improve the bacteria in your gut.

Besides, it offers the possibility to eat much better than without using activated charcoal, which is all down to how it works! You can find activated charcoal pills or tablets almost anywhere, and it’s not expensive. So why shouldn’t you add it to your diet and see how it works yourself?

Get in a Mindful Mood

Positive thoughts are a big deal in the workout world because there’s no way you’ll be able to reach your goals quickly. At times, you’ll feel like giving up, but you should never do this. Staying positive and thinking about what you want to achieve can help you push through the most difficult times.

The thing is, as long as you’re happy and positive about the current situation, nothing is stopping you from achieving greatness! Good luck, and stay fit!

 

 

Fight Obesity Through Wellness: How To Feel Better And Stay Fit

Photo via Pixabay by Rhythmuswege

For millions of Americans, finding ways to stay fit isn’t easy. The battle against obesity rages on in every state, due in part to lifestyle choices, the price of eating healthy versus the cost of eating fast food, and a lack of exercise. These are key factors in staying fit, but they’re also important parts of maintaining good health and preventing disease.

Of course, there’s also the fact that physical fitness and overall well-being are linked. We’re stressed as a country, overworking ourselves to the point of exhaustion every week and then feeling guilty for not being able to do more. It’s a vicious cycle, perpetuated by a busy schedule and lack of knowledge on how to make changes.

Keep reading for some tips on how to balance your physical fitness with a good wellness routine so you can take care of yourself — mind, body, and soul.

Get enough sleep

Getting enough rest is crucial, not only because it resets the brain so you’ll be productive and feel good, but because it can have physical effects on your body. Lack of adequate sleep can hinder your ability to do your job or even to drive your car safely, and it can have an effect on your metabolism, meaning all your hard work at the gym may be for nothing. Start a new bedtime routine of relaxation — take a hot shower, light a lavender candle, or read a little — and try to get into bed at the same time every night. Having a routine will help you stay on track and will help your body and brain feel ready to take on anything.

Find a workout routine you enjoy

For some of us, daily exercise is much more of a chore than it is a fun activity, but the key is to incorporate things you love into your workout routine. You might switch up your daily walks for some time in the pool, or incorporate your dog into your daily run sessions. Take him to the local dog park and hit the trails. This is a fun way to stay active, and it will allow you time to bond with your pup, too.

Relax

Finding ways to relax will help boost your mood and your ability to take on anything life throws at you. It’s not always easy, but if you incorporate small things into your day like sitting with a good book or magazine, or making it a point to enjoy a nice pedicure or massage now and then you’ll get the benefit no matter how busy your schedule is.

Focus on mental health

Your mental health can have a bigger impact on your physical health than you may realize. For many Americans, an undiagnosed mental health disorder can be responsible for many different types of issues, from body pain to inability to sleep. If you believe you are exhibiting symptoms of a larger issue, talk to your doctor about the best methods of relief or treatment.

Eating a balanced diet is, of course, always a key ingredient to good health. Learning to do meal-prep — meaning preparing a week’s worth of lunches or dinners in one day — will help you stay on track rather than stopping for fast food because it’s easier, and it can help save you money, too.

Staying fit and keeping your mental health on track is imperative in our fast-moving world, so talk to your doctor about any concerns and schedule regular checkups to ensure that you’re on the right track. Talk to your family members about your needs and give them tips on how they, too, can live a healthier lifestyle.

Important tips you might be overlooking that will help control your diabetes

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You might feel like diabetes is controlling your life. It’s a serious disease and can be difficult to manage. You probably know to check your blood sugar levels, but there is more you can do. Follow these important tips to take control of your diabetes.

Organized medical routines. By watching more than your insulin levels you can maintain better control of your diabetes.

● Get vaccinated. According to the experts at Mayo Clinic, high blood sugar can weaken your immune system. It’s especially important that you stay updated on your vaccines so that you don’t succumb to preventable illnesses.
● Stay on schedule. Make sure you take your medication on time every day. Some experts suggest setting a reminder on your digital calendar or setting an alarm on your phone. Use a pill organizer to help stay on track.
● Visit your physician. Keep your routine visits with your medical doctors.
● Tend your teeth. Diabetics can be more prone to gum infections. Brush your teeth twice daily, floss every day, and visit your dentist every six months.

You are what you eat (and drink). Keeping an eye on what you are consuming will help keep your diabetes in control.

● Meal planning. If you are struggling with making good choices at meals or in the grocery store, ask for help. A family member or friend can assist with some of the responsibilities.
● Food choice. When you fix your plate at a meal, fill half of it with vegetables and fruits. Then split the other half between a whole grain, such as brown rice or a multigrain bread, and a lean protein source, such as baked chicken or fish. According to some studies, certain foods may actually help lower your blood sugar. Here are a few choices:

● Apples
● Cold water fish (salmon, sardines, mackerel)
● Citrus fruits (oranges, lemons, grapefruit)
● Cinnamon
● High-fiber foods (brown rice, vegetables, whole-grain pasta)
● Legumes (garbanzos, kidney beans, lentils)
● Nuts
● Green tea
● Greens (collard greens, kale, spinach)
● Dark chocolate
● Steak

● Consume alcohol wisely. According to some experts, diabetics need to be very careful about consuming alcohol. Women especially need to take care when consuming alcoholic drinks, as alcohol breaks down slower in females than males. Here are some things you may not know about how alcohol interacts with diabetes:

● Your liver removes alcohol from your bloodstream, so when you consume alcohol your liver isn’t removing sugar as well. Test your blood sugar before consuming alcohol.
● Alcohol interacts with your diabetes medication.
● Food slows alcohol absorption so you should only drink with food in your stomach.
● Alcohol lowers your blood sugar so it’s important to test your blood after consuming alcohol. You can become hypoglycemic if you aren’t careful.

Overall lifestyle. Some of the choices you make in your day to day life can help you manage your diabetes well.

● Stay active. The experts at The National Institute of Diabetes and Digestive and Kidney Disease recommend keeping active to help control your diabetes. Spend time building strength by gardening or doing yoga. Take a walk with your dog. Ten minutes spent moving a few days every week is a good start. Increase as it gets easier.
● Don’t smoke. Smoking increases several of the health complications associated with diabetes.
● Manage stress. The hormones your body produces when you are stressed can make your diabetes more difficult to control. Here are some ways to help manage stress better:
● Get enough sleep. Be consistent in your schedule and make sure you are getting sufficient sleep every night.
● Practice relaxation techniques. Take a few minutes every day for deep breathing or meditation.
● Let go of worry. Connect with friends and family, enjoy things that make you laugh, and don’t allow situations you can’t control upset you.
● Reach out. If you are having trouble managing stress, don’t try to do it alone. Enroll in a support group, talk with a therapist, connect with a pastor, or talk with a friend.

Maintain control. Living with diabetes is challenging, but by following these important guidelines you can manage this disease. Stay on top of your medical routines, watch what you eat and drink, and maintain a healthy overall lifestyle. These important tips can help you control your diabetes.

4 Tips For Eating Healthy This Summer

Healthy Eating

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The sun is out, the kids are out of school and some of the year’s best food is on offer. From grilled meats to delicious light salads, cool frozen treats and juicy fresh fruit, there’s not a better time in the year to eat healthy and light. Here are four ways to get your family eating nutritious food that is still exciting, fresh and bursting with flavor.

Make Healthy Substitutions

One of the easiest ways to make your family meals healthier is to make smart, strategic substitutions that boost a dish’s nutritional value without compromising on flavor. In particular, several vegetables make great substitutes for heavy carbs, which results in a lighter, fresher dish.

We’ve all heard about zucchini noodles and cauliflower rice, but there are plenty of other options. Take for example this recipe for enchiladas that replaces the tortilla with a cabbage leaf: you reduce the calories and carbs, while still getting all the deliciousness from the chicken and the spices.

Ditch The Sugary Treats

It’s difficult to imagine summer without ice cream, fresh lemonade and pies bursting with fresh berries. However, what all those things have in common – apart from being delicious – is that they are loaded with sugar. According to Parents magazine, children tend to eat on average more sugar than adults, often well beyond the daily recommended intake of 40 grams. During the summer, with kids on break and delicious treats on offer, this is likely to spike.

There is no reason why you can’t treat your kids this summer while still limiting their sugar intake. Learn to make the most of the season’s delicious fresh fruits, which will satisfy a sweet tooth while still providing plenty of vitamins and fiber. For example, why not try one of these delicious fresh fruit popsicles, some banana-based ice cream or some fruit-infused water?

Get The Grill Out

Summer means barbecues, so take advantage of it. Instead of the usual greasy burgers and hot dogs, you can get more creative with your grilling for bold, fresh flavors. Putting together a great marinade is a great way to make your meats and vegetables taste exceptional: check out these ideas by Delish.

Speaking of vegetables, don’t neglect them during your barbecues. Veggie skewers are a great idea, allowing the kids to assemble their own skewers with their favorite combinations. Try summer vegetables with Mediterranean vegetables including courgettes, eggplants, sweet peppers and tomatoes. You can also make some delicious desserts, as fresh fruit will caramelize and turn super sweet when grilled: try peaches, pineapple or foil banana boats.

Create Super Salads

We tend to think of salads as boring, unimaginative side dishes that we have to sit through to get to the good stuff, but it doesn’t have to be that way. Salads can be exciting and bursting with flavor, as long as you give them the care and respect they deserve.

Don’t be afraid to mix it up and think beyond lettuce and tomatoes. Think leafy greens, fresh or cooked vegetables, dairy, nuts, seeds, and fresh fruit – as long as you stick to tried and tested flavor pairings, you will get a salad that even the kids will love. Check out these 10 lessons to build the perfect salad to get you started with your salad education.

Summer is the best to truly enjoy healthy food. Take advantage of long days and pleasant weather to make healthy outdoor cooking a breeze, while the best and most varied produce of the year makes it easy to hit your five a day. With the kids away from school, this is also a great opportunity to get them involved in the cooking process and teach them about food and nutrition, which will make them significantly more excited about healthy fare.

Do CoQ10 Supplements Improve Skin?

Coenzyme Q10 supplementation

CoQ10, otherwise called ubiquinone or coenzyme Q, is an enzyme created naturally in the human body, found in every cell and tissue. It involves various biological functions including delivering vitality, killing free radicals, and keeping cells both inside the body and in the skin healthy.

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