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

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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.


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.

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