Health At Best

🌟 Boost Your Magnesium Intake with These 6 Delicious Foods! 🌟

Magnesium is essential for muscle, nerve, and bone health, yet many miss out on it in their diet. Luckily, there are tasty foods rich in magnesium to meet your needs:
Almonds: A handful offers a significant dose of magnesium, along with healthy fats and antioxidants.

Avocado: Creamy and loaded with magnesium, avocados are versatile for toast, smoothies, or salads.

Black Beans: Packed with plant-based protein and fiber, black beans also provide a good amount of magnesium.

Spinach: This leafy green is bursting with magnesium and can be enjoyed raw in salads or cooked in various dishes.

Dark Chocolate: Indulge your sweet tooth while getting a magnesium boost with dark chocolate (70% cocoa or higher).

Pumpkin Seeds: These nutritional powerhouses are rich in magnesium, zinc, and healthy fats, perfect for sprinkling on salads or enjoying as a crunchy snack.

Incorporate these foods into your meals to meet your magnesium needs and support your overall health and well-being! 🥑🍫🥗

Foods that may amplify anxiety and contribute to depression

In today's fast-paced world, stress, depression, and anxiety are prevalent, often exacerbated by poor dietary choices. Understanding which foods to avoid is crucial for maintaining good health.

The following are products as potential contributors to heightened anxiety:
• Sugary foods
• High-glycemic index carbohydrates such as sweets, white rice, white bread, and potatoes
• Sweeteners like aspartate, and sugar alcohols (erithriol, maltitol, sorbitol, etc)
• Fried foods
• Trans fats found in margarine, hydrogenated fats, and confectionery fat
• Nitrates used as preservatives
• Excessive caffeine intake, exceeding 400 mg per day, and energy drinks

These items can be substituted with healthier alternatives.

Consider these suggestions:
• Adhere to the principles of a Mediterranean-style diet
• Opt for whole-grain carbohydrates rich in fiber, magnesium, and iron
• Incorporate prebiotics into your diet through sources like kombucha and fermented cabbage
• Increase consumption of beneficial fats, particularly omega-3, found in fatty fish, walnuts, and flaxseeds
• Replace frying with healthier cooking methods such as pan-frying, steaming, grilling, or frying in non-hydrogenated oils with high smoke points
• Enhance dishes with spices and herbs like turmeric, oregano, and lavender
Individuals experiencing chronic stress often crave unhealthy foods like fast food and sugary snacks. However, indulging in such items provides only temporary relief and lacks long-term benefits for the body.

Combat stress with physical activity.

In addition to adopting a healthy diet, incorporating regular exercise into your routine is one of the most effective strategies for stress relief. Aerobic exercises boost oxygen circulation and trigger the release of endorphins, chemicals that promote a sense of well-being.

Strive to engage in aerobic exercises three to four times a week, with each session lasting 30 minutes. Choose activities that you enjoy to make exercise a pleasurable part of your lifestyle.
Photo by Chad Montano on Unsplash

Have you ever been caught up in this viscous cycle?

Starve—>Binge—>Guilt—>Punish

Eating very little throughout the day will catch up to you!!!
You might think you’re going to loose weight if you’re starving most of the day, but if your consumption of calories ends up over what you’re using for fuel in a day, your body will store it as fat.

Here’s how to avoid the evening binge⬇️⬇️
✅Figure out the calories and macros that are going to help you achieve your desired goals (let me know if you need help with this).
✅Eat balanced meals and snacks throughout the day (carbs, fats, protein)!!
✅Track your food so you can be sure you’re getting enough.
✅Plan for your hunger (meal prep) so you know what to eat when you get hungry.
YOU GOT THIS!💪🙌🔥
You are absolutely capable of achieving balance!! Believe me!
👉The Binge—>Restrict Cycle
And I know how to change it!! Don’t suffer alone. Reach out if you need help!!

🌟 Discover 12 Super Easy Ways to Cut 100 Calories Throughout The Day in my latest YouTube video! 🎥 From tasty swaps to smart habits, these tips will make a healthy impact. 🔥 Watch now for a happier, healthier you! 💪 Don't forget to like, share, and subscribe!

12 Super Easy Ways To Cut 100 Calories Throughout The Day Cutting 100 calories 5 times a day (3 meals and 2 snacks), 7 days a week adds up in a calorie deficit of 3500 calories which is 1 lb. Loosing 1 to 2 pounds a...

Exercise can benefit your brain in many ways:

✨improves cognitive function like memory, learning, attention & focus
✨promotes the brain's ability to re-organize itself by forming new neural connections ( neuroplasticity)
✨enhances blood flow and oxygenation
✨reduces stress by releasing endorphins (better mood, reduced anxiety & depression)
✨has been associated with a lower risk of neurodegenerative diseases, like Alzheimer's and Parkinson's
✨contributes to better sleep
✨improves executive functions, like planning, organizing, and problem-solving
✨positively effects the mood

The brain-changing benefits of exercise What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzhe...

As we kick off the New Year, it's not uncommon to feel the January Blues. The post-holiday slump can make it challenging to get back into the swing of things.

Let's turn those blues into opportunities for health and wellness. 💪

Here are a few tips to make the most of January in your health:

1️⃣ Set Attainable Goals: Break down your yearly objectives into manageable monthly or even weekly goals. This approach helps create a strategy, making it easier to stay motivated.

2️⃣ Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small. Recognizing your progress boosts a positive mindset for the challenges ahead.

3️⃣ Stay Connected: Studies have shown that having healthy friendships significantly impact your overall health and it’s linked to lower risk of depression, also healthier blood pressure and lower BMI.

4️⃣ Healthy Lifestyle Changes: Use January to invest in your health and wellness. Consider joining a gym, learn about balanced nutrition, or learn how to cook.

January is not just a time to set resolutions but an opportunity for improvement.

Let's face the challenges with a positive mindset and make this month a stepping stone to a successful and fulfilling year ahead.
Let me know what are you going to do and how can I help you.

👍🎍With a bit of discipline and common sense the journey towards lasting health can be very simple! 💪🧘‍♀️

May you feel the warmth of your family's and friends' love and may peace and hope fill your life throughout the year! Merry Christmas and Happy Holidays!🎄🎁🎉

It's cold and flu season, it's the time of the year when the weather is cool and viruses become more active, and we all try to stay safe and healthy.
I'm curious what's the first thing you do when you start feeling like you might be coming down with the flu? Any specific things you do that help when you sense it coming?
Whenever I feel the flu coming on, I usually start with Echinacea, up the vitamin C, Vitamin D3, and lots of warm tea.

Happy Thanksgiving!

"Thanksgiving is a time to give, a time to love, and a time to reflect on the things that matter most in life. -Danielle Duckery

October is Breast Cancer Awareness Month and the primary goals are to provide information about breast cancer to increase awareness, and help people find and access diagnostic testing which can lead to lower death rates from the disease. https://www.verywellhealth.com/breast-cancer-awareness-6751752

Yoga Challenge

🔥📢 CHALLENGE TIME! 🔥📢

⚡This is a total feel-good-when-it’s-done challenge! :) It’s all about doing a yoga workout. Just ONE! 🧘♂️

💪🧜♀️ Did you know that yoga shows so much promise for helping people feel better, move better and improve their physical and mental health... that it has its own science-based section on the National Institutes of Health website? 🌞

⛲ And once you know some of the basic postures (called asanas), yoga can be a do-anywhere workout - which is perfect for when you’re on vacation or any time you don’t have access to a gym.

Yoga can help you:

🌞 Improve your feelings of “well-being” … help you to better manage stress and motivate you to be more active and eat healthier food.
☯ Cope with tougher life challenges and manage everyday feelings of depression and anxiety.
🌞 Lose weight and/or quit smoking.
☯ Relieve low back and neck pain.
🌞 Improve your quality of life if you’re battling chronic diseases like cancer, chronic obstructive pulmonary disease (COPD) and multiple sclerosis (MS).
☯ Get more control over your blood sugar if you have diabetes.
🌞 Deal with the mental and physical symptoms associated with menopause.
☯ Sleep better.

✨ It also can help you improve your strength and flexibility. Want to know even MORE science-based info? Check out: https://nccih.nih.gov/health/yoga/introduction.htm

🔔 If you’re new to yoga, don’t try to push through the stretches too hard if your body isn’t used to flexibility training.
👉 Take your time, go to a point of gentle tension, and BREATHE! You’ll get amazing benefits!

🦄 Are you in? There are some great FREE videos online for you to try (here’s a link to a quick workout that will help stretch out your hips: https://youtu.be/Ip2L5oOJZP0).

⤵️⤵️⤵️ Let us know in the comments!

Health At Best

🔥📢 Kettlebell or Dumbbell Swing For Workout 🔥📢

💪👀💥 What’s a no-impact exercise that works your entire body – but especially your glutes, back and core – AND give you an AMAZING cardio workout?

🕶 It’s a kettlebell swing, of course! 💦

NOTE! If you don’t have a kettlebell, you can do this with a dumbbell … just firmly grasp it by the “bell” or end of the weight.

✨The kettlebell (or dumbbell) swing is a deceptively challenging move, but once you master it, it’ll become a go-to!

Try the RUSSIAN STYLE!

How to do a Kettlebell Swing:

👉 Rather than try to explain it in this post, here are two step-by-step tutorials that’ll break it down for you:

https://greatist.com/move/how-to-do-the-perfect-kettlebell-swing #4
www.menshealth.com/fitness/g19546839/10-secrets-perfect-kettlebell-swing/?slide=12

🏆✨Your goal to aim for 250 TOTAL swings a week!!

💥 You can break these up into different workouts over the course of a week, or if you’re a seasoned kettlebell pro, you can rock them out in a single workout!

🙋♀️ So… are you up to the challenge?! Let us know in the comments 👀

Happy Canada Day!

🌞🌞🌞Summer finally is here and it's hot outside, so hydration is mandatory! 🌞🌞🌞

To help you establish a baseline, you can use the following rule-of-thumb equation described in U.S. News & World Report. In short, the equation tells you to take half your body weight in pounds (lb), and drink that amount in ounces of water per day.

For example: 130lb : 2 = 65oz of water
65oz of water = 8.5 cups of water

Also, add hydrating foods to your diet as often as possible.

Health News We Need: One step closer to developing a breast cancer vaccine.

First Breast Cancer Vaccine Trial Participant Shares Her Experience Jennifer Davis is a breast cancer survivor. Now she’s the first participant to receive the shot in a current vaccine trial that may prevent it from returning.

🧘‍♀️Yoga: is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control and still the mind, recognizing a detached witness-consciousness untouched by the mind and mundane suffering ~Wikipedia🧘

New research shows that lighter forms of physical activity, such as yoga, may help reduce cancer-related fatigue and inflammation: https://www.medicalnewstoday.com/articles/walking-and-yoga-can-cut-risk-of-cancer-spreading-or-returning

Cancer: Yoga, light physical activity, improves quality of life New research suggests that yoga helps reduce fatigue and inflammation in older cancer survivors. Another study found that a sedentary lifestyle at the time of cancer diagnosis for older adults could raise their mortality risk.

"We should all be eating fruits and vegetables as if our lives depend on it - because they do."
~Michael Greger, MD

🥑 During this week, I’m challenging you to go as plant-based as you can, boosting your intake of veggies, fruits and healthy fats while cutting back on processed foods, meat and other animal-based foods.

🍇 Studies show eating this way cuts the risk of heart disease, type 2 diabetes, and other diseases.

🥕 According to the American Dietetic Association, a plant-based diet contains less saturated fat while boosting the level of fiber and micronutrients (vitamins, minerals, etc.).

❗ A plant-based diet doesn’t have to be all-or-nothing … rather than eating only fruits and veggies, you can focus on eating MORE of them, and less processed foods and animal products.

🍋 This week your challenge is to either going entirely all plant-based, OR limiting your intake of animal products to 1 serving a day.

Be sure to include protein-rich foods like tofu, whole grains (like quinoa), nuts, and legumes! Are you in? Let me know in the comments!

Reference:
https://jandonline.org/article/S0002-8223(09)00700-7/fulltext
www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
https://newsinhealth.nih.gov/2012/07/digging-vegetarian-diet

International Day of Happiness!
Nemzetkozi Boldogsag Nap!
Ziua Internationala a Fericirii!

This year's theme is: Be Mindful. Be Grateful. Be Kind.

A study found that heart-healthy lifestyle habits described in the American Heart Association’s Life’s Essential 8, such as physical activity and quality sleep, are associated with a longer lifespan and more years spent free of chronic conditions such as type 2 diabetes and cancer. Read more here:

Heart-healthy habits linked to longer life without chronic conditions A study found that healthy habits outlined in the American Heart Association's Life's Essential 8 are associated with a longer lifespan free of chronic conditions such as type 2 diabetes and cancer.

🧘‍♀️🌞🐕Is there anything else you would add to this list? 🍎🤸‍♀️🪷

🫘Legumes that are known to have anti-inflammatory properties 🫘:
- Adzuki beans
- Alfalfa sprouts
- Anasazi beans
- Black beans
- Black-eyed peas
- Cannellini beans
- Chickpeas
- Edamame (soybeans)
- Great Northern beans
- Green beans
- Kidney beans
- Lentils
- Lima beans
- Navy beans
- Peas
- Pinto beans
- Red beans

❤️🧠🦵Your heart, your brain, and even your joints can benefit from a steady diet of these nutritious foods, and scientists think that their effects on inflammation may be one reason why.❤️🧠🦵

☕🍪This latte tastes like a sweet, warm spiced cookie – and even better, it’s packed with tons of anti-inflammatory ingredients.

🤩I like this as a mid-afternoon pick-me-up or as a little treat after dinner if I’m craving something sweet. I’m sure you will feel the same way!

🥥Note: it tastes best with canned light coconut milk, but it still works with coconut milk in a carton – you can substitute almond or any other of your favorite milk varieties, too!

Golden Milk Latte
(serves 1)

● 1½ cup (375 ml) lite coconut milk
● ¾ tsp ground turmeric
● ¼ tsp ground ginger
● ¼ tsp ground cinnamon
● 1 tsp coconut oil, melted
● 1 tsp maple syrup, honey, or coconut sugar

Add all the ingredients to a small saucepan, whisking well to combine.

Heat over medium heat, stirring frequently, until hot but not boiling. Remove from the heat and taste, adjusting the sweetener and seasoning as needed.

Enjoy :-)

🥦🍅🍆🧄🥬When it comes to anti-inflammatory foods, the goal should be to incorporate as many as you can into your overall diet. 🥒🫑🥕🧅

If you want to reduce inflammation, whenever possible choose anti-inflammatory foods and try to substitute those for a less healthy option which are the highly processed products with a lot of added sugar and oils.🫑🥕🧅

🍅🍆🧄Vegetables that are known to have anti-inflammatory properties:
- Asparagus
- Avocado
- Beets
- Bell pepper
- Bok choy
- Broccoli
- Brussel sprouts
- Cabbage
- Carrot
- Cauliflower
- Celery
- Collard greens
- Cucumber
- Garlic
- Kale
- Mushroom
- Onion
- Radish
- Spinach
- Swiss chard
- Tomato
- Watercress

, ,

Anti-inflammatory Foods🍓🍇🍒🍑🫐🍍🍌

You might probably aware that most if not all of diseases are now thought to be linked to chronic inflammation.

Inflammation itself is not a bad thing, we don’t want to stop it altogether because this is a natural physiological response that helps the body to start healing with fighting against infections, toxins and anything that harms it.

Only when it becomes chronic inflammation your body’s inflammatory response can eventually start damaging healthy cells.
What we eat daily can positively or negatively affect how we can manage chronic inflammation.

Anti-inflammatory fruits that are known to have anti-inflammatory properties:
- Apples
- Bananas
- Blackberries
- Blueberries
- Cherries
- Grapes
- Kiwi
- Lemons
- Limes
- Mandarins
- Nectarines
- Oranges
- Peaches
- Pears
- Pineapple
- Plums
- Raspberries
- Strawberries
Try and have some daily.
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Happy Valentine's Day!❤️ A different "sweet" box of chocolate!

Turmeric’s anti-inflammatory properties may relieve arthritis pain. Read more here: https://mayocl.in/3WTRumv

Mayo Clinic Q and A: Turmeric's anti-inflammatory properties may relieve arthritis pain - Mayo Clinic News Network DEAR MAYO CLINIC: My friend says that her arthritis pain improved after she started taking turmeric. Can you tell me [...]

Do something for yourself every day!

Absolutely! 👊 Be the best version of you! 💕