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Showing posts from 2016

The Bad Habits to give up for a Lifetime of Success!

What real incentive is there in wanting to change a habit? It doesn't necessarily need to be about food, although many times it is, right? What about making a small change to what we do on a daily basis. How about having one cup of coffee in the morning instead of three or sleeping a minimum of 7-8 hours a night for 3 or more consecutive nights a week? In order to have and make long-term goals, you've got to start with a short-term goal. That's just how it works. 
Now that we are approaching a new year, why not start thinking of ways we could just improve our lives by making constructive and "doable" goals that will benefit us overall. Think about your health! Yes, will it benefit you to have a second helping of roasted sweet potatoes or a second helping of french fries? Or if dessert is on the menu, why not share it with a loved one or simply have a small portion-sized dessert?
Some more concrete ideas to think about:
(1) Give up on the unhealthy lifestyle. The…

22 Ways to Be Healthier with Little Effort

Let's stop and take a breath. Really. Especially now with holiday preparations, it seems we find ourselves inundated in a sea of tasks to complete, errands to run and goals to continue working on from now until the end of the year...and beyond. So what can we do to change that? Honestly, there's not much. But, there are ways to make a better effort to staying healthy and they really aren't that difficult to follow! Here are 22 ways to be healthier with minimal effort.

(1) Eat fruit instead of candy. The difference? Fruit has natural sugar as well as fiber -- which means it takes long to digest. Candy is artificial and well, full of processed ingredients.

(2) Shop on a full stomach. No doubt, this is a trick one as I've fallen for shopping on an empty stomach and a full stomach -- big difference! The tendency is to shop more and spend more when you are hungry.

(3) Learn how to cook! Yes, I've heard people say time and time again that they hate to cook, but they are onl…

10 Common Habits that Increase Wealth

While the title -- 10 Common Habits that Increase Wealth -- may appear to be a bit misleading, it simply is a good habit to get into, wouldn't you agree? If we hope to be the best we can be, then the following habits can most certainly enrich our lives.

The list goes as follows:

(1) Find Good Thoughtful Books to Read. There just is so much to learn from reading a good book. It helps to create new ideas, helps with "solidifying" a good business/life plan and also makes us wiser for it.

(2) Create an exercise plan that works for you. One of the many reasons used for those that don't make exercise a priority in their lives is that they believe there is just is not enough time in the day. While yes, it can be a sacrifice to put in the extra effort, it pays off in the long run by minimizing doctor visits and with that medical bills. Find an exercise that you enjoy above all else as an incentive.

(3) Stop eating out for lunch every day. It really is amazing at how quickly …

10 Proven Ways to Help Improve Your Mental Health

One thing I find to be interesting in my general observations as I delve further into the health and wellness world is that there is never one way to reach a specific goal -- like weight loss, a good attitude or even our mental health.

How many times have we found ourselves on a good path of eating healthy well-balanced meals, being productive at work, sleeping enough and just feeling pretty good about ourselves -- then, the inevitable happens! An obstacle gets in the way! All it takes is neglecting one of the activities I just mentioned to throw us off of our game and at times, believing that the way to leading a healthy lifestyle is just unreachable. Isn't it always a work in progress?

The following list of 10 Proven Ways to Help Improve Your Mental Health gives a realistic approach to how to tackle difficult situations when they come up -- and inevitably, they will.

(1) Devote Time to Self-Reflection. How well do we know ourselves or even bother to want to know ourselves? In th…

6 Easy Weight Loss Tips That Also Increase Better Health

Okay, so I have written about weight loss in previous posts in order to reach those much anticipated goals that we have in mind. But, as you've already probably guessed, it's not just about weight loss -- it's about creating and living a realistically healthy life!

So, below I've outlined the 6 wise tips that are not only about weight loss, but also about the real good stuff -- how to live a good and healthy life!

(1) Change Your Perspective! We all know that our attitude is so very important in how we approach things in life -- from our jobs, to our kids, to our co-workers and loved ones as well. Imagine if we had a bad attitude with wanting to accomplish a goal at work or asking your kids to help you around the house? Do you think they would want to help us? No Way! The same goes for how we approach eating wisely with every bite and exercising. Our much anticipated goals will soon disappear (much as many of us would like to see the weight disappear, right?) if we don…

TEDxHarvardLaw - Stephan Guyenet - The American Diet

5 Misunderstandings about Your Metabolism

The human body is pretty amazing and it continues to elude us even when we believe we may be "outsmarting" it by skipping meals while losing weight, not sleeping enough because "sleeping is for the dead" or eating too many empty calories without initially seeing weight gain. The following 5 misunderstandings about metabolism can be read about more thoroughly here, but, I've listed them below as well.

Our first metabolism myth? Going back to our amazing human body, we have a hormone called leptin that sends our brains an indication when we have eaten enough calories. When someone is overweight, it is likely that they have higher levels of insulin. Hence, insulin blocks or prevents leptin from working properly and fails to send the brain a signal of our "being full", so we continue to eat because our body believes it is still hungry.

"In order to fix your metabolism then, you have to fix the leptin issue," says, Robert Lustig, Professor at UCSF…

The Seasonal Gift of Health-Giving to Your Loved Ones and Yourself!

As I was preparing to start my day earlier today, a couple of "overlapping" thoughts came to mind as we are approaching the holiday season. Thanksgiving has a rich complex history of many mixed blessings and heartache as well. What we choose to celebrate and how we celebrate it can hopefully be a demonstration to how we'd like to move forward in our lives -- with endless gratitude -- even in our current state. Hence, I choose to take that road and hope you do as well. 
On a "lighter note",  now that Thanksgiving Day is about a week away, instead of "dreading it" for throwing us off our health-giving plan, let's embrace it and not be derailed -- that is the challenge! Could we possibly just prepare ourselves to enjoy the upcoming holiday with our loved ones and be grateful and "give back" at the same time? Absolutely! Let's start out by focusing on things we can do to honor our "health-giving" and make the most of the upcom…

The Science of Sleep: Understanding What Happens When You Sleep

To fully comprehend how important sleep is for regulating our metabolism and making a strong impact on our brain function, read the article here. "Sleep is vital. When people don’t get enough sleep, their health risks rise. Symptoms of depression, seizures, high blood pressure and migraines worsen. Immunity is compromised, increasing the likelihood of illness and infection". "Sleep also plays a role in metabolism: Even one night of missed sleep can create a prediabetic state in an otherwise healthy person. “There are many important connections between health and sleep,” says Wu. (Johns Hopkins sleep expert and neurologist Mark Wu, M.D., Ph.D.)
Additionally, think about the correlation between sleep and eating. Our bodies do indeed crave sleep, very similar to how we also crave food. We can eat pretty much eat anytime we are hungry (or not) although our bodies don't "force" us to eat when we are hungry. It is different with sleep. Our desire and need to sl…

6 Eating Rules for Healthy Weight Loss

The rules for weight loss are endless and they may not even make total sense to us. I mean really -- is there only one rule that exists? No way! But, there are a few scientifically proven ways to keep the weight off. Of course, the following 6 rules are good to follow in general as they lead to creating and keeping better healthy food habits.

(1) Drink Water. The Stanford Prevention Research Center has found that drinking water promotes weight loss in 2 ways. First, begin to track the amount of water you drink in a day. As the research has shown, 4 to 5 cups in a day has been correlated with a 5-pound weight loss seen in a year.

Even replacing water with other beverages -- like soda or coffee drinks -- has proven to result in more weight loss. It's also been found that there is a tendency to have something else to eat if accompanied by a soda or coffee drink. The bottom line, its just best to avoid those tempting drinks when possible and substitute them with water -- there is less…

Harvard Public Health Review: The Key to Changing Individual Health Behavior

What is health behavior and how are we influenced by it? According to Wikipedia, "health behavior refers to a person's beliefs and actions regarding their health and well-being". In knowing that our health behaviors are directly linked to how we lead our lives and what lifestyles we choose, how healthy are we anyway? It may matter to some -- but not everyone -- this is where education, motivation and social support come in to play.
Simply put, positive health behaviors assist with the promotion of disease prevention, and certainly that means the promotion of healthier lifestyle behavior choices. It has been found by further research into health behavior that additional influencers are right in front of us -- our physical and social environment. This research which can be found by reading the article, also suggests that by modifying our environment, a great determinant to making effective, healthy behavior change is more likely to happen. How can a promotion of "red…

Doctor says you have prediabetes? What to do....

The article posted here contains note-worthy information on ways to prevent getting that warning call from your doctor -- you have pre-diabetes! What can you do about it? Quite a bit actually. We already know that almost 90 million Americans may have prediabetes and don't even know it!

Some helpful things to do to keep you from getting to the point of prediabetes doesn't take a huge amount of effort either -- think of small baby steps that are "doable" as opposed to something insurmountable.

A few things to start with would be to not eliminate carbs all together, but switch from simple carbs to complex ones. Simple carbs are more of the processed, sugary foods that have little to no nutritional value. Think about when you go to the grocery store as well -- shopping the perimeter of the grocery store contains more of your healthy foods as opposed to the middle aisles. One can think of the middle aisles as being more processed foods generally. 

Complex carbs are a good to…

The Wall Street Journal: Food Section Articles

I simply could not decide which article to choose from in this week's Wall Street Journal. There is a whole section of important topics with regard to food in yesterday's WSJ edition that is recommended reading. So, which should I choose? The rosemary potato salad with sliced bell peppers or the crumbly apple crisp? How about all of it!

All of the articles with attached links below are current hot topics that weigh heavily on the minds of many people, including myself. In "The Next Hot Trends in Food", learn more about Moringa Trees or Regenerative Grazing or Consumer-Friendly products or New Plant Waters. Check out the link above.

Other articles in this section include The Supermarkets' Best Weapon: Produce or Big Bets on No Frills which describes a German deep-discount grocery chain that is reaching wealthier areas in the United States.

What's Behind the Commodities Glut describes how the boom-bust production cycle has encompassed areas throughout the globe.

6 Bedtime Habits to Help You Lose Weight

So many times we may be doing all the right things in order to lose weight -- eating right, portion-sized meals, drinking water throughout the day and exercising at least **150 minutes per week. But, are we sleeping enough? A few good tweaks to what you are already doing could make all the difference! So get your zzzz's in and if its too difficult, ask your doctor for recommendations.
**(By the way, the Department of Health & Human Services recommends aerobic activity at least 150 minutes a week. That encompasses moderate aerobic activity or 75 minutes of vigorous aerobic activity, or a combination of moderate and vigorous activity).
There are 6 Bedtime Habits that will help with weight loss...
(1) Have dairy before bed. Apparently, "dairy is chock-full of casein, a slow-to-digest form of protein that keeps exercisers' muscles fueled with amino acids, so they can build lean mass all night long".
(2) Great news on this front. According to Rebecca Scott, Ph.D., "…

10 of the Best Nutrients to Help Boost Your Mood

It seems that depression has become quite commonplace in society. The sad thing is that depression can affect just about anybody --- kids included. There can be various causes from chronic illness to not getting enough sleep and even the foods that we eat. It really does take some effort to eat well by eating whole foods whenever possible, as well as proper water hydration.

Exercise is a given, but that is only part of the equation. So, some ways to combat depression could be as simple as including good foods in our diet -- nutrients that enable our bodies to function properly and efficiently.

Some of the 10 best nutrients to include in our diets to help boost our moods include:

(1) Tryptophan: Serotonin (a chemical neurotransitter found in the brain) which is a component part of the amino acid tryptophan is found in many foods. A lack of enough tryptophan in the diet can be associated with depression.

Foods containing tryptophan include: yogurt, milk, eggs, peanuts, bananas, poultry …

9 Ways Technology is Improving Workplace Wellness

Obesity rates are definitely sky-high, along with diabetes, heart disease and other lifestyle-related chronic diseases; but, along with these statistics, there are some wellness issues being addressed. That is a really good thing, wouldn't you say?

The Wall Street Journal is covering a story on how McDonald's is losing the burger war, there is an upswing in healthier fast food take out and alas, we are even seeing how technology is improving workplace wellness. There is no doubt that technology is here to stay and it is rapidly growing in ways that can be a benefit to society. For starters, learn about the 9 Ways that Technology is making its mark on workplace health and wellness.

(1) Increased productivity: Many employees (12%) from a variety of companies are now wearing wearable technology like Fitbits, Jawbone and Apple Watch.

(2) By using wearables like Fitbit, employees have access to tracking their own health and can even be provided with a host of valuable biometric dat…

WSJ: J&J: Insulin Pump Vulnerable to Hacking

As anyone can well imagine, the statistics of Diabetes in this country (let alone the world) is extremely high. There is now an "alert" or warning to insulin pump users -- mostly, Type 1 diabetes users -- regarding the potential consequences of using the J&J's OneTouch Ping Insulin Pump System. 

Hackers who apparently are close enough to these insulin pump users can some how use their own advanced technology to get the unencrypted radio signal that the device produces to program the pump.
While the Chief Medical Officer of J&J's diabetes-care business unit says that the warning to patient safety for these diabetes insulin pump users is quite low, a looming distrust from other medical companies has led to an increasing concern of potential medical pitfalls that can occur due to cyber hacking. 
Such concerns of cyber hacking has even drawn the attention of the Food and Drug Administration which has been working on addressing medical device vulnerabilities. 
It …

WSJ: For Hospitals, a Lot of Information Goes a Long Way

Unfortunately, now-a-days it is becoming pretty commonplace for hospitals to rush to develop ways to determine whether or not people will potentially develop diabetes, heart disease or other looming critical conditions. 
Interestingly enough, the true need for the development of complex algorithms which would pre-determine the patient's medical future is indeed on the rise. Such predictions would serve to learn more about the patient's behaviors, consumer and financial information for instance. In fact, upon further progress into learning how people live -- from personal interests to income levels -- much can be learned by doctors about how to intervene for patients and potentially assist patients to improve their medical outcomes. 
In fact, "So much of what determines a person's health and well-being is independent of medical care," says Rishi Sikka, senior vice president of clinical operations for a 12-hospital Advocate Health Care in Downers Grove, Ill.

The Genius of a Walk-and-Talk

Yesterday's Wall Street Journal published a very sound article on getting in a good workout while working at the same time! Yes, having a meeting with your boss or your work associate while walking and talking can not only be surprisingly productive, but also can become a healthy habit to keep.

Imagine starting a simple little habit of getting up 15 minutes earlier to stretch, meditate, review your presentation for work or whatever -- it is uniquely and justifiably "YOU" time. This begins to lay down the foundation of a good habit, which can and usually does have a domino effect of good stuff happening in your life if you simply keep up with it. Then, what if this becomes a healthy habit at work -- like walking and talking -- that is genius!

"If corporations were to adopt this ubiquitously, you just start to think of those health benefits adding up," says James Levine, co-director of obesity solutions at the Mayo Clinic and Arizona State University. "It…

Good vs. Bad Carbohydrates

While I agree that eating carbs can be detrimental to keeping the weight off, it depends on what carbohydrates you are talking about. I've heard so many people talk about how they have lost weight by "just not eating carbs"! The thing is -- we need carbohydrates to keep our body functioning properly. In fact, carbohydrates are our body's preferred source of the energy we need NOW and are the ONLY source of energy for our red blood cells and brains!

To clarify, the "bad" carbs or "simple" carbs are the ones to most definitely avoid and here are some key reasons why:

Simple carbs add little to no nutritional value to our bodiesSimple carbs that contain lots of sugar and little to no fiber should definitely be avoided as they are also fattening.Yes, while fruits and veggies are made up of simple carbs they also contain fiber -- which our bodies need to slow down digestion and in fact act more like complex carbs.Simple carbs to avoid or minimize includ…