5 Tricks To Get a Better Night’s Sleep

Are you having trouble falling asleep at night? Do you wake up many times every night? You’ve love these five easy and effective tricks for getting a great night's sleep all year long:

1. Eat Breakfast at Night

What kind of nonsense is this?! Breakfast for dinner? Well, according to scientists, absolutely.
I know it’s hard to eat a mouthwatering omelet, some lean bacon, a fresh banana and some delicious whole-grain toast for dinner, but … oh, who am I kidding? Breakfast is amazing!

Eating breakfast at night is good for falling asleep because most breakfast foods are rich in the right nutrients. Eggs are packed with protein, toast has filling carbs and bananas are rich in potassium. This combination makes your muscles relax, which is just what your body needs to fall asleep.

2. Go Outside

I’m not encouraging you to sleepwalk. What you need is to get some sun and fresh air during the day. Even if it’s just for 10 minutes, go for a short walk, admire your summer garden or watch your dog play around in the snow. Sunlight keeps your normal sleep rhythm balanced, so when it gets dark, your body understands that it’s time to sleep.

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3. Try Some Spiced Almond Milk

Just about everyone has heard the secret of drinking warm milk before bedtime. But did you know it doesn’t have to be cow’s milk? Almond milk has a ton of tryptophan, melatonin and magnesium, natural compounds that get your body in the mood to sleep.

Plus, I’ll be honest. The idea of sipping warm cow’s milk doesn’t appeal to me. On the other hand, I love this spiced almond milk recipe. It’s delicious and relaxing, and it helps me sleep like a baby.

What You Need

1 cup unsweetened almond milk
1/4 tsp cinnamon
Pinch of ground ginger
Pinch of cayenne pepper (optional)
1 tbs almond butter
2 tsp maple syrup or honey

How To Make Spiced Almond Milk

This recipe is really easy. Just put all of the ingredients in a small pot and heat on the stove until it’s warm. Serve in a mug and sip calmly while listening to soft jazz or classical music. I recommend Etta James.

4. Invest in the Best Sheets

Your mattress isn’t the only thing that makes a huge difference in sleep quality. So do your bedsheets. Look for breathable cotton or silk. Yes, they cost me more than polyester, but they were so worth the investment.
Trust me, if you wake up a lot during the night, tossing and turning, you won’t believe how much great sheets can change that. They keep your body cool, dry and comfortable all night long, so you wake up more refreshed in the morning.

5. Let There Be Dark

Your body won’t know it’s sleepy time unless your bedroom is dark. A dimmer switch or lamp is ideal. Turn down the lights about one hour before bedtime, turn off your smartphone or tablet, and try reading a book or listening to an audiobook. You’ll be asleep before you know it.

These are just some of the sleepy-time tricks I have up my pajama sleeves. Next time I’ll tell you about the benefits of wearing socks to bed! Do you have other questions about sleep troubles? Leave them in the comments below and I’ll do my best to help.

December 30, 2020

How To Make a Weight-Loss New Year’s Resolution That Will Actually Stick!

We open up a shiny new year by declaring all the things that will be different this year. We'll eat better. We'll exercise more. In reality, though, our resolutions last maybe a week, and then it's back to the same old thing, right? What if there was a trick to making a new habit stick? What if this trick worked even for habits you had tried (and failed) to cultivate many times in the past? News flash: There is such a trick, and it really does work. (Spoiler alert: It's actually not a trick at all. It's science.)

Remember Your Why

Take a bit of time to dig down into why you want to lose weight this year. Get specific. Don't settle for a vague feeling of nostalgia. Instead, write down the personal and health benefits you want to gain by losing weight. Focus on outcomes, such as playing with your grandchildren without getting winded or being able to climb stairs without knee pain from the extra weight on your joints. Post your "why" somewhere you can see it often.

Set Specific Goals

Now that you know exactly why you want to lose weight write down what that will look like for you when you've accomplished it. Will you be down a certain number of pounds or pants sizes? Will you know you've hit your goal when you can walk a set distance without feeling like you need a nap? Write it down, whatever it is.

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Focus on Habits

After completing the two steps above, you've got your resolution. Now comes the part where you make it all happen. You already know how to lose weight. Although the details may vary depending on your health and other circumstances, it basically comes down to eating better and moving more. What new habits do you need to incorporate into your life to make weight loss happen for you? Create two category headings: one for food and one for movement. Under each heading, write down one or two habits to start with. One could be about filling up on fruits and veggies, and another could be about doubling your average daily steps. Try to choose new habits that are slightly out of reach but don't feel impossible.

Tie It All Together

Once you have your new habits in mind (and down on paper!), figure out how to tie them to habits you already have. For example, you already brush your teeth every morning. If you want to create a new habit of drinking a big glass of water first thing in the morning, attach the new habit to the existing habit by placing your water glass next to the toothpaste so you remember to grab it and fill it up. If your new habit is eating two servings of fruit at breakfast and you're a coffee drinker, place a cutting board next to the coffee maker and link chopping fruit with waiting for the coffee to brew. Once your new behaviors start to truly become habits, add a couple more, always piggybacking onto something you already do.

Give Yourself Grace

The true secret to success in anything is never to give up. New Year's resolutions that really stick are those you don't give up on, even when you have setbacks. When you feel like you've failed at keeping your resolutions, dust yourself off and start again. You've got this!

December 16, 2020

What To Drink and Not Drink When Sick

It is not uncommon for people to feel like their mouth is dry when congested or under the weather, especially with a stuffy nose. The stopped up nasal passages force you to breathe through your mouth, increasing dryness in the lips, throat, and mouth. If you are suffering from additional digestion issues, dehydration becomes a serious threat. Unfortunately, too many people choose to drink the wrong things when ill, making the situation worse.

Unfortunately, too many people choose to drink the wrong things when ill, making the situation worse.
This blog post focuses on staying hydrated when you are sick, but the right way. You need to understand the good drinks to consume and why you should avoid others.

Drinks To Stay Hydrated and Healthy

Healthy drinks provide the most benefit. These beverages will improve hydration without making digestive problems worse.

Water

The crowning jewel of beverages is water. When you are ill, you should consume more water than anything else. You will also want to drink more than you typically would if suffering from diarrhea or vomiting.

Some people have a hard time drinking glass after glass of H2O; you can fancy it up a bit. For example, you can add a bit of honey or lemon. Honey can help soothe a sore throat, while lemon improves taste.

Water works well because it helps to rehydrate mucus membranes, and because it is sugar and caffeine-free, it is gentle on the digestive system. However, there are other options for those who cannot take too much water.

Tea

Like ginger, herbal, and green, teas can also soothe upset stomachs and give the immune system a boost. Green tea is high in immune-boosting antioxidants and virus killing catechins. Ginger is well known for soothing gastrointestinal discomfort. And herbal remedies, like elderberry and echinacea, can soothe the throat and jumpstart the immune system because of varying plant compounds.

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Broth

Broth, and more specifically, bone broth, is the traditional solution to treating upper respiratory infections. There is some truth to the ritual as several studies corroborate broths' ability to help clear nasal passages and ease other respiratory infection symptoms. Additionally, bone broth is a source of protein for those who struggle to keep food down.

Drinks To Avoid

While there are drinks to help you feel better and keep you hydrated, some drinks will also do the opposite. If you are ill, it is in your best interest to avoid the following beverages.

Alcohol

While taking a swig of a hot or other alcoholic beverage may sound appealing for melting your troubles away, alcohol is one of the worst things you can drink. Not only can alcoholic drinks lead to inflammation, but they can also suppress your immune system response, meaning that indulging when your ill may prolong the sickness.

Soda and Sugary Beverages

Many people want ginger ale or juice when they are sick, but these drinks may contain high levels of sugar. Drinking too many sugary beverages can lead to increased blood sugar levels and a decrease in energy. These drinks can also cause gastrointestinal distress.

Coffee

While people may want to drink coffee because it is warm when they are sick, it is not a good idea. Coffee contains high caffeine levels, which has a diuretic effect, meaning it makes you pee more frequently. If you avoid water and drink coffee, you can make dehydration issues worse.

What is your go-to drink when you're sick? Leave a comment, and keep reading The Calorie Myths for more helpful tips and advice.

December 16, 2020

5 Coffee-Enhancing Hacks To Elevate Your Brew For Optimal Health Perks

As you can imagine, I was overjoyed when scientists announced that not only is coffee not a bad thing, it’s actually really good. Did you know there are way to make this amazing drink EVEN BETTER? You have to check out these 5 incredible hacks for taking coffee to the next level:

1. Supercharge a Smoothie.

Coffee can increase your metabolism (helping you burn more fat than you normally would) and give you more energy. It’s awesome for prepping for workouts. Turn iced coffee into a cardio-boosting smoothie with this recipe:

1/4 cup chilled brewed coffee
3/4 cup almond milk or skim milk
1/2 frozen banana
1 tablespoon peanut butter (or another nut butter)
1 tablespoon un-brewed ground coffee
Ice for thickness

Before you ask … yes, it’s safe to include ground, un-brewed coffee in your smoothie. It gives you extra caffeine and antioxidants.

2. Curl Up With Cinnamon.

Cinnamon isn’t just for spicing up (pardon the pun) your coffee’s flavor. This delicious ingredient also has lots of health benefits. It gives you major manganese and antioxidants, helping to protect your heart, lower inflammation and help with menstrual pain. Cinnamon can also lower blood pressure, reduce cholesterol, stabilize blood sugar and strengthen the immune system. Yes, please!

The easiest way to get cinnamon in your coffee is to add 1/2 teaspoon cinnamon powder to the grounds before brewing.

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3. Ask for Almond Milk.

For me, creamy coffee is irresistible. In fact, I’m a “no sugar, 2 creamers, please” type of girl. The only problem with that is that milk and creamers add a lot of calories to each cup.

The solution? Choose almond milk instead of dairy. Almond milk still has that supersmooth, creamy texture I love, but roughly half the calories. At the same time, it gives you lots of vitamin D, vitamin E and calcium.

4. Go Bulletproof With Butter & Coconut Oil

Homemade bulletproof coffee uses medium-chain triglycerides to kickstart fat burning. Unlike normal fats, MCTs tend to get turned into energy packets for fuel instead of stubborn belly fat. This helps you avoid the energy drain that sometimes happens with keto diets. At the same time, keto coffee helps fill you up so you don’t feel the temptation to cheat.
To make your own keto brew, here’s what to do:

Brew a cup of coffee. Your favorite beans are fine.
Pour the coffee into a glass blender jar.
Add 1–2 tablespoons of unsalted butter or ghee (clarified butter).
Add anywhere from 1 teaspoon to 1 tablespoon of coconut oil or MCT oil.
Blend until creamy.

That’s it! Enjoy the frothy, energy-enhancing drink on your way out the door or before working out.

5. Try Turmeric Lattes.

One popular drink in India is called golden milk, a type of bright-yellow latte made with milk and spices. You can put your own twist on this energizing, depression-fighting beverage by adding some to your coffee. Here’s how:

Make a golden milk base with 1 teaspoon turmeric powder, 1/4 teaspoon ground cinnamon, sprinkle of black pepper and 1 tablespoon water.
Brew some coffee.
Combine 2 1/2 cups of coffee, 1 1/2 cups almond milk, 1/2 teaspoon honey and a few drops of vanilla extract.
Blend everything together until it’s smooth and enjoy!

Turmeric is an incredible spice. It has anti-inflammatory benefits, mood-boosting properties and powerful antioxidants for keeping your whole body healthy.

Do you have other health-boosting tips for my morning java? Please, I’m begging you. Share them with me!

December 10, 2020

Five Home Exercise Programs That Rival Your SoulCycle Classes

How have you been doing with your new at-home workout routine since your regular gym, cycling studio or yoga spot closed as a COVID-19 precaution? I know I've been missing both the camaraderie of my classes and the intensity of my SoulCycle routine. While it's hard to exactly match the vibe of boutique fitness at home, these are the five best ways I've found to feel the burn solo these past few months.

FLY LDN

The online outpost of this European wellness studio offers both live and on-demand fitness classes that fit your schedule. Take your pick of low-impact workouts like barre, pilates and yoga designed to build long, lean muscle, create strength and flexibility, and sculpt your shape. Feel the flow as you stream classes on your laptop, Android or iOS device and take advantage of the seven-day free trial to see if FLY LDN fits your lifestyle before you commit. You'll love the under-20 minute workouts if you need to squeeze in your sweat between Zoom meetings.

Peleton

You don't need a Peleton bicycle or treadmill to take advantage of offerings from the cult-favorite fitness company. The brand is currently offering a 30-day trial so you can get comfortable with its suite of exercise classes, including boot camp sessions, heart-pumping cardio, relaxing meditation and yoga, strength training, and so much more.

Sharp video quality and clear instructions make Peloton's videos easy even for beginners to follow. If you prefer to exercise outdoors, try the audio running courses on your next circuit around the neighborhood.

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Aaptiv

This app ranked as an iOS App of the Day, with a legion of fans pursuing the program's promise to provide "a new you in 30 days." You'll find one of the most diverse selections of streaming workouts around, with more than 30 new classes added each and every week in categories that include outdoor running, elliptical, strength training, yoga and more. Expert trainers have also developed special programs targeted to your fitness goals, such as the six-week Intro to Weight Loss course and workouts designed to prep you for your first 5K. Your free trial starts with a fitness evaluation so the app can adapt to your preferences, fitness needs and workout goals.

Body by Ciara

Fitness influencer Ciara London has gotten tons of ink in 2020. Her thousands of followers appreciate her incredible workout playlists, accessible attitude and motivating energy. With a membership to Body by Ciara, you can take part in live workouts with the London-based fitness instructor, view nutrition plans and connect with her online social media squad for the girl-power motivation you need to get going. You can even schedule one-on-one virtual personal fitness classes with London if you're seeking a true transformation. You'll see why this program has landed in the pages of Vogue, Cosmopolitan and Harper's Bazaar over the past few months.

Nike Training Club

This app has become my go-to when I'm looking for workouts that require minimal equipment. What's more, there's no charge for the many streaming workouts offered through the Nike Training Club, with robust features such as tools that let you create a personalized workout program. You'll be floored by the array of world-class trainers who offer exercise, nutrition and wellness advice appropriate for sedentary newbies and seasoned athletes alike. In fact, this app has frequently received the coveted Editor's Choice award from the iOS app store.

No matter what your favorite type of exercise, you'll find an option that fits your lifestyle when you start with these five tried-and-true fitness apps. Grab your device and your favorite gym outfit to catch the spirit of SoulCycle without leaving your living room.

December 10, 2020

Essential Winter Skincare Tips

I love winter, but my face doesn’t. The dry, cold air does terrible things to my skin and makes me feel like I’m made out of crumbly crepe paper. Over the years, I’ve discovered that a lot of people feel the same way I do. If you’re one of them, I have some good news for you! Through trial and error, I’ve found out how to keep my skin as smooth and soft as possible, even when Jack Frost is wreaking havoc outside.

Here are some of my essential winter skincare tips I can no longer live without. Give them a try this year and see what a difference they make in the way your skin looks and feels.

Drink More Than You Think You Need!

If I were limited to giving just one tip for beautiful winter skin, it would be to drink, drink, and drink some more! Your body needs a lot of hydration in the wintertime. The kicker is that humans tend to feel less thirsty during the cold months than at any other time of the year. That’s because you don’t spend your days actively sweating as you do in the summer. But don’t let that fool you! One of the number one causes of dry, papery winter skin is dehydration.

Your outer layer requires a lot of water to stay supple and smooth. If you notice that you tend to drink a lot less during the winter, make it a habit to bring a water bottle along with you wherever you go. Drink sips throughout the day and make sure you’re getting at least eight glasses full for optimal skin health.

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Add a More Nourishing Moisturizer

In addition to hydrating internally, you should also step up your moisturizer game in the colder months. Winter air outside and furnace-warmed air inside can quickly suck the moisture right out of your skin. To restore proper hydration, add a more substantial, nourishing moisturizer than you use in the summertime. Winter is the time for heavier, more substantial creams that can soak into your skin and provide the healing hydration it needs.

Bundle Up

Anytime you head outside on a cold winter day, you should cover up as much of your skin as possible. This includes wearing scarves, gloves, coats and hats. The longer you leave your skin exposed to the harsh elements, the more likely you are to experience inflammation, hyperpigmentation and the dreaded “cheek chap.” Covering your skin properly can help reduce those things.

Buy a Humidifier

Winter is the perfect time to invest in a humidifier. Set it up in your office, bedroom, or wherever you spend most of your time. The added moisture in the air can help keep your skin from drying out and can help soothe sore airways as well.

Wear Sunscreen

You may think sunscreen is not necessary in the winter because it’s not very hot outside. However, snow on the ground can actually reflect the sun’s rays up onto your face and increase your risk of exposure. That’s why it’s surprisingly easy to get sunburned when you’re out skiing or sledding. To protect your face, don’t forget to apply sunscreen before you go out to play in the snow.

Eat Well

Your skin pulls essential nutrients from the foods you eat. If you’re eating mostly greasy, highly processed foods, you won’t be able to obtain the nutrients required to keep your skin vibrant and healthy.

During the winter and throughout the rest of the year, try to eat plenty of vegetables, fruits, whole grains, lean proteins and other healthy foods. You should also limit sugary and highly processed foods such as fast food, pastries and candy.

These simple skincare tips are refreshingly easy to follow. Give them a try this winter and take note of the results!

December 1, 2020

3 Gifts I Will MAKE Instead of BUY

OK, it’s time for a reality check, and I’m not going to sugar-coat it. The holidays are knocking at your front door, and if you don’t have your gift list nailed down, it’s time to put your game face on. This year has been a crazy one to put it lightly, and if you’re like me, you’re probably feeling a little more sentimental than usual. In the past, I’ve bought most of my gifts online, but this year I decided that my friends and loved ones deserve a little bit more thought. So here are three gifts I will make this year instead of buy. Feel free to use these ideas to make gifts for your own family and friends.

1. Blankets

Warm, cozy blankets are some of the best gifts I’ve ever received, which is why I’m going to make a few for my loved ones this year. If you decide to make blankets, be careful. It’s easy to overestimate how many you can make in the days and weeks leading up to the holidays. The last thing you want to do is overburden yourself with so many blankets that you’re stressed out trying to get them done in time.

If you know about how long it takes you to make a blanket, create a schedule for yourself. Figure out how many blankets you can reasonably make by the time the holidays are here. And by “reasonably,” I mean, at a pace that you can sustain while still taking time to clean your house and watch your favorite Hallmark movies.

If your blanket-making skills won’t win you any awards, don’t try to tackle a bunch of King-size quilts. Instead, go easy on yourself and make a few simple lap blankets or throws as gifts. If possible, ask for pictures of your gift recipient’s living rooms or bedrooms in advance so you can create throws and blankets that match their home décor and color themes. Of course, if you’re going for the surprise factor, this isn’t an option. In that case, choose neutral colors that are likely to complement any color palette.

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2. Christmas Ornaments

Christmas ornaments make great handmade gifts because they provide memories and cheer year after year. They’re also extremely affordable, which is great news if you’ve already overextended your holiday budget (no judgment here!)

Call me old-fashioned, but I adore making classic cross-stitched ornaments featuring adorable little Christmas characters or scenes. But if you don’t have the time or patterns to make ornaments like these, try making dried citrus ornaments, wooden bead ornaments, or even wood slice ornaments. I’ve found so many online tutorials that make homemade ornaments a cinch to make. So once you decide what type you prefer, go online and figure out how to DIY it!

3. Stove Top Potpourri Kits

OK, this gift isn’t one that can be used year after year, but it’s one of my favorite gifts to make (and receive). Stove top potpourri kits are so simple, festive and cheery. To make them, just get a few small jelly jars and fill them with holiday-scented items that can be warmed in a pot on the stove to create a heavenly aroma. Here are my favorite ingredient ideas:

Small peppermint sticks (make sure they contain real peppermint oil)
Pine sprigs
Cinnamon sticks
Fresh rosemary sprigs
Dried lemon peel
Whole cloves
Whole nutmeg
Anise pods
Cranberries

Mix and match ingredients to create your own custom scents. Place the ingredients in your jar, put the lid on, and tie a festive bow around the neck. Consider including instructions or a label so your gift recipient knows what it is. This gift idea can fill a home with warm, comforting holiday aromas. Plus, it’s just so adorable! Figure out which gift idea you want to try this year and get ready to help create the most sentimental Christmas yet.

December 1, 2020

The Worst Sleep Positions for Your Health

First of all, let me say that I’m a fan of finding your own ideal sleep posture. I myself often wake up with one foot dangling off the side of the bed, wrinkles on my face and my hair totally messed up. Sleeping a different way just feels “weird” to me and makes it hard to fall asleep. If a certain position helps you wake up refreshed, I say go for it.

If you have certain health conditions, however, sleeping soundly is a little more tricky. People who have sleep apnea, back pain, acid reflux or tender joints may wake up in the morning feeling exhausted instead of rejuvenated. In this case, changing the way you sleep may help improve the quality of your nighttime slumber.

If You Have Sleep Apnea…

The worst sleeping position for sleep apnea is on lying your back. Sleeping on your back makes it harder for you to breathe consistently during the night because gravity tends to pull your airway shut. In fact, one study in the Journal of Clinical Sleep Medicine showed that by sleeping in a different position, many sleep apnea patients experienced a 50% reduction in nighttime events. Get into the habit of sleeping on your side instead, even if you use a CPAP machine.

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If You Have Back Pain…

The worst sleep position for back pain or neck pain is sleeping on your stomach. Whether you sleep like a starfish or a freefall expert, getting your z’s belly-down is hard on your back muscles. It moves the spine into an unbalanced position and forces your neck to turn sharply to one side.

The key to giving sore muscles a chance to heal is to sleep in a natural position that provides a lot of support. Sleeping on your back is great for soothing back pain because it distributes your weight evenly and gives your muscles much-needed rest. I know a few people that also swear by side postures with a pillow between the knees.

If You Have Acid Reflux…

The worst sleep position for heartburn is sleeping on your right-hand side. Scientists aren’t exactly sure why, but going to sleep on your right side often makes the symptoms of heartburn worse. This can wake you up during the night constantly. If you have gastroesophageal reflux disease (GERD), flip over to your left side instead.

If You Have Tender Joints or Nerves…

The worst sleep position for irritated joints is any posture that puts extra pressure on them. For example, if your knee hurts, putting your body’s weight on it can make the inflammation worse. For a painful knee joint, lay on your back with a soft pillow underneath it.

In other words, you have to pay attention to individual joints, not just the overall sleep position. If your shoulder aches, stretching it out is a bad idea. People who have shoulder pain should try to sleep with arms resting by the sides, not above the head.

Great sleep and excellent health are closely connected, so it’s worth experimenting to find the best posture for you. When you enjoy a heavenly seven or eight hours of sleep a night, it helps your body repair itself. More sleep lets you wake up with more energy, less stress and less pain!

November 30, 2020

When and How to Exercise for Optimal Brain Health

Does it ever feel like your brain and your body are hopelessly disconnected? How about when your body wants to indulge on sweets but your brain tells you that you shouldn’t? Or when you know you need to sleep but your brain insists on keeping you awake at night? I’m intimately familiar with both of those scenarios!

But despite their differences, your brain and body are actually more connected than you probably realize. In fact, your brain health is very much dependent on regular physical activity. If you are a sedentary person, chances are that your brain will eventually be negatively affected by your lifestyle.

Research shows that regular exercise can boost blood flow to the brain and improve memory. But too much exercise can actually contribute to chronic inflammation, which can harm the brain. That’s why a good balance is important. So, how can you know if you’re doing it right? Here are some of my favorite tips for when and how to exercise for optimal brain health.

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When To Exercise

If you like to hop into your Yoga pants and work up a sweat at midnight, I have some bad news for you. It’s possible that you could be negatively affecting your brain’s natural cycle that’s referred to as its circadian rhythm. Though it sounds super mysterious, your circadian rhythm is just your internal clock. It regulates your sleep-wake cycle and is controlled by your brain. If you consistently rev up your body at midnight, your brain will start thinking that midnight is the time to be awake instead of to sleep. How confusing is that?

To obtain optimal brain health and ensure that your circadian rhythm functions properly, most health gurus, sleep experts and regular Joes will tell you that morning is the best time to hit the trail or the gym. When you work out in the morning, your pumping blood and increased physical movements signal to your brain that it’s time to wake up and greet the day! Here are some of the top benefits a morning workout can provide:

Fewer distractions
Better focus
Increased alertness
More energy throughout the day
Better mood
Easier weight maintenance
Improved sleep

Of course, morning workouts may not be possible for everyone. If you are unable to exercise soon after you wake up, don’t worry too much. No matter what time of day you exercise, your brain will still benefit from the increased blood flow and release of feel-good hormones that exercise provides. Just try not to work out at or right before bedtime, since doing so can make it difficult to sleep.

How To Exercise

Now that you know when to exercise for optimal brain health, let’s talk about how to exercise. Aerobic activity is especially good for brain health, but it doesn’t have to be super strenuous. When some people think of aerobics, they envision painful, high-intensity workouts that leave you dripping in sweat. But the word “aerobic” simply means “with oxygen”. It refers to any type of activity that provides cardiovascular conditioning.

An aerobic workout can be as simple as a brisk 20-minute walk or as complicated as a fun and energetic gym class. The key is to find an intensity that works for you and that provides you with the greatest benefit both physically and mentally.

When you first begin an aerobic exercise, start slow and steady. Trust me, if you don’t, you’ll probably end up with very sore muscles and achy joints. If you want to join a marathon one day, you can work up to that over time. Take care of your body, and your body will do its best to take care of you!

November 26, 2020

These 5 Nuts Are What’s Missing in Your Diet

You could say that I go nuts over nuts. They’re everything I crave in a snack — crunchy, fast, healthy and tasty. Here are five of the healthiest nuts for your heart, mind and waistline:

1. Almonds

We all knew that almonds would be at the top of the list. They’re simply phenomenal in every way — nature’s perfect health food. They have lots of fiber, protein, vitamin E, manganese, magnesium, antioxidants and healthy fat, all in a low-carb package.

Research shows that almonds help to balance your blood sugar, preventing type 2 diabetes and making it easier to lose weight. Whether you’re burning fat with a keto diet or just taking great care of your body, you can never go wrong with almonds.

2. Macadamia Nuts

Macadamia nuts are packed with the same type of heart-healthy fat as olive oil and avocados. At the same time, they’re low in total carbs. For keto, macadamia nuts are one of the best ways to stay in ketosis.

Putting these mild, slightly sweet nuts in healthy cookie recipes is popular, and there are tons of other ways to use them. Make macadamia nuts the star of your favorite post-workout energy bites or use them crushed as a delicious coating for roasted chicken.

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3. Peanuts

Contrary to popular belief, peanuts can be very healthy (unless you have allergies). Dry-roasted peanuts are rich in protein, vitamin E, magnesium and B vitamins. Their protein content makes you feel full, getting rid of junk food cravings quickly. Peanuts also reduce the risk of heart disease and type 2 diabetes.

Of course, adding salt, sugar and chocolate gets rid of these health benefits. To keep peanuts healthy, choose unsweetened and no salt added peanut butter or ground peanut paste for recipes.

4. Pistachios

These green nuts are extremely low in calories, making them one of the best snack choices when focused on losing weight. One serving of pistachios gives you major potassium, antioxidants and plant nutrients. They’re good for your eyes, your heart and your waistline.

As a snack, pistachios help with mindful eating, because they force you to pause as you open the shells. Personally, I find this relaxing. The rhythmic motion of removing the nuts from the shells calms me down and I get a delicious treat for my efforts!

5. Walnuts

I’m going to be completely honest here — I don’t like the taste of walnuts. The thing is, they’re so healthy that I just have to include them in this list. Walnuts are a great source of healthy fats, and they’re the only nut that has omega-3 fatty acids. Getting lots of omega-3s takes care of your heart, reduces anxiety, moisturizes your skin, fights inflammation and gives your brain a huge boost.

If you’re like me and you despise the flavor of walnuts, do what you would when feeding your kids: hide them. Make raspberry pancakes with crushed walnuts or grind up some walnuts in a fruit smoothie.

Add More Nuts to Your Cooking

You can add more protein and antioxidants to every meal by including nuts in your recipes. Give a fresh salad irresistible crunch by sprinkling pistachios on top. Take that Thai stir fry to the next level with a few spoons of peanut paste. Spice up pasta dishes with almond and basil pesto. Nuts are incredible, and they’re not just for snacking.