The Anti-Inflammatory Diet

Hey everyone and welcome back for another informative blog post. Today we are going to be talking about the anti-inflammatory diet and some of the many benefits it holds. As always consult with your doctor or trusted physician before making any major changes in your diet and always as questions if you have a preexisting condition.

To learn more about inflammation please check out https://humblesoullifeofajuicer.wordpress.com/2022/10/28/how-to-live-an-anti-inflammatory-lifestyle/

Jumping right in some of the many benefits of the anti-inflammatory diet include:

help with managing stress, may balance blood sugar, may help lower blood pressure, and it’s high in antioxidants

Stay away from ultra-processed foods, which include just about anything that comes in a package like microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces.

Healthy eating tips:

Avoid dietary triggers: gluten, nightshades, dairy etc

Eat breakfast everyday: Eat something before 10 am and always include protein and healthy fats

Push carbs / Grains: During lunch and dinner is the best time rush carbs too much sugar early in the day will raise your blood sugar faster

Diet and Serving Sizes: (Serving sizes may vary with persons weight, height, and previous health issues)

Vegetables – 4 to 8 servings per day

Lightly cooked leafy greens ( spinach, collard greens, kale, Swiss chard) cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, cauliflower) carrots, beets, onions, peas, squashes, sea vegetables, and washed raw salad greens

Fruits – 3 to 4 servings per day

Raspberries, blueberries, figs, strawberries, peaches, oranges, pink grapefruit, red grapes, pears, apples, kiwis, mango, pineapple, plums

Whole and Cracked Grains/ Pasta (al dente)- Eat later in the day ( Always pair your grains with protein and / or fat)

Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats, amaranth, organic pasta, rice noodles, and part whole wheat and buckwheat noodles (udon and soba)

Sources of Protein- 3x a day

Organic cheese and yogurt or plant based, free range eggs, wild fish, free range grass fed beef, wild game, tofu, tempeh, and edamame. soy products such as tofu, tempeh, edamame, lentils, chickpeas, peanuts, almonds, spirulina ( avoid soy milk )

Fish & Seafood- 2 to 6 servings per week

Wild alaskan salmon, herring, sardines, black cod

Healthy Fats

While cooking use extra virgin olive oil and coconut oil. Ghee in place of butter. Nuts (walnuts), avocados and seeds (hemp, chia, ground flax), sunflower)

Cooked Mushrooms

Shiitake, maitake, oyster mushrooms, portobello

Herbs & Spices – Abundant

Turmeric + black pepper, ginger, garlic, chili peppers, basil, cinnamon, rosemary, thyme, fenugreek, fennel, garam, masala, and other curry blends

Supplements– Daily

Multi vitamin, Vitamin C, Molecularly distilled fish oil, Vitamin D3, Spirulina, Turmeric

Healthy Sweets- In moderation

Fresh fruit, unsweetened fried fruit, dark chocolate (70% cacao), fruit sorbet

Sample Menu:

Option 1:

Breakfast- Green smoothie ( 1 large banana, 1 cup of kale, 1 cup almond milk, 1/4 ripe avocado, 1 tbsp chia seeds, 2 tbsp honey, 1 cup of ice)

Lunch- Hummus + greek salad

Dinner- Garlic butter roasted salmon with potatoes and asparagus

Snacks- Walnuts / Pears

Option 2:

Breakfast- 1 cup low fat Greek yogurt with 1/4 cup fresh cherries and 3 tbsp chopped walnuts

Lunch- Peanut zucchini noodle salad with chicken – 1 clementine

Dinner- Stuffed sweet potato with hummus dressing

Snacks- Apples / Roasted Almonds

Check back later for more information. If you have any questions please let me know.

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Phytonutrients The Micronutrient You Need To Know

With over 5000 known phytonutrients it always amazes me that they aren’t talked about more and today we are going to change that. Plant foods contain thousands of natural chemicals which help the body as a whole.

Phytonutrients:Micronutrients (Phyto) meaning plant of nutrient substances.

Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grain products and legumes. Many phytochemicals give the foods their color or smell. Foods containing phytochemicals are often very colorful, but white foods such as onions, garlic, and even olive oil are high in these nutrients.

Some of the most common phytonutrients are:

carotenoids/ellagic acid/resveratrol/flavonoids/phytoestrogens/glucosinolates

Six Phytonutrients Examples:

1.Red (Lycopene)One of the 600 Carotenoids (any of a class of mainly yellow, orange, or red fat-soluble pigments, including carotene, which give color to plant parts such as ripe tomatoes and autumn leaves)

Reduce the risk of prostate cancer, diabetes, and heart disease.

Fruits and Vegetables: Cherries, Cranberries, Mangos, Watermelon, Papaya, Beets, Red onions, Red potatoes, Red peppers

2.Orange and Yellow(Beta-Carotene) Reduce risk of breast cancer, colon and lung cancer, stroke and heart disease.

Helps to enhance immune function, and protects against premature again of cells

Fruits and Vegetables: Grapefruit, Mango, Oranges, Peaches, Carrots, Yellow corn, Yams, Sweet potatoes

3.Blue(Anthocyanidins) Promotes artery health, protection from blood clots, cancer, DNA damage.

Supports urinary tract health and memory

Fruits and Vegetables: Blackberries, Elderberries, Plums, Eggplant, Raisins, Black cherries, Beets, Blueberries, Purple tomatoes

4.Green( Lutein) Protects DNA by neutralizing free radicals and oxidation. May reduce numerous cancers, heart disease and Alzheimers.

Fruits and Vegetables: Collard greens, Mustard greens, Spinach, Brussels sprouts, Kiwis, Green grapes, Green pears, Honeydew, Melons

5. Blue/Green(Indole) Protects against estrogen-induced cancer cell growth, stimulates bone growth, promotes muscle growth and joint health

Vegetables: Bok choy, Collard greens, Radish, Mustard greens, Wasabi, Cauliflower, Watercress, Kale

6.White/Tan (Allicin) Anti-cancer properties, immune support, reduce risk of heart disease, and microbiome

Fruits and Vegetables: Bananas, Brown pear, White Peaches, Turnips, White corn, White potatoes, Parsnips

Always consult with your doctor or a trusted physician if you have any concerns before changing your regular diet or taking new supplements.

Check back for another post later this week! If you have any questions let me know!

Herbal Catalog A Fast Guide To Using Herbs

Hey everyone, and welcome back to my blog. With the new year almost upon us, I pray everyone has been wearing a mask and staying safe. Today, we are going to go over different vital points and herbs that can help. Think of this post as a reference guide to herbs.

Always consult with your do it or trusted physician if you have any concerns before changing your regular diet or taking new supplements.

You are the sole authority over your own body. These statements are not medical advice and are not regulated or approved by the FDA or any other certifying agency. This product is not meant to cure a disease or act in any medical capacity. Always consult with your doctor if you have any concerns. I am just a Humble herbalist and juicer trying to help heal the world.

Table Of Contents:

Immune system / Anti-inflammatory / Stress relief / Hair-Skin-Nails/ Joints-Bones-Body/ Muscles/ Organ-Body function / Digestive / Allergies / Detox / Antioxidant- Heart health / Brain-Migranes / Energy / Sleep

Immune System:

Vitamin C – Immune boosting and helps manage High blood pressure as well as prevent Iron deficiency

Vitamin B12 – Immune System building, Cognition, Brain health and Boost energy

Vitamin B –Complex – Immune System building, Cognition, and Brain health

Full Spectrum Minerals – Immune System Health, High in Vitamin D, and is High in Vitamin B7

Elderberry Syrup – Immune System Booster, High in Antioxidants, and helps tame inflammation

Echinacea – Immune System booster, Improves Blood sugar, and helps with Inflammation

Goldenseal – Immune System booster, Antibacterial, Anti-Inflammatory, and helps with sinus infections and Indigestion

Garlic – Immune System booster, Lowers Cholesterol, and fights colds and flu, and reduces heart disease

Ginger – Immune System booster, helps with digestive aide, and treats nausea and Help with morning sickness

Beta Glucan – Immune System booster, great source of fiber, reduces high cholesterol and improves skin conditions like eczema

Oil of Oregano – Immune System booster, lowers cholesterol, helps treat yeast infections, and improves gut health

Ashwagandha – Can be used as an immune tonic safe for everyday use. Good for stress relief

Chinese Golden thread – Purify’s blood, detox, & immune system repair

Turkey tail mushrooms – The natural antiviral and anti-fungal qualities of this mushroom support the body in fighting off viruses infections. This includes a range of health problems, from the common cold and pneumonia to E. coli, Herpes, and HIV. They also are said to have anti-cancer properties

Anti-Inflammatory:

Turmeric – Anti-inflammatory, Antioxidant, and May help improve the symptoms of depression and arthritis

Molecularly distilled fish oil/Krill Oil/Cod Liver Oil – May help with arthritis, fibromyalgia, brain, mood/depression, and heart health

Wobenzym – May help as a Anti-inflammatory, and with joint health, environmental toxins, blood clots, and heart health

Zinc – Used as an Anti-inflammatory, May be used as an immune system booster, free radical fighter, and May help with hormonal imbalance

CBD Oil – Anti-inflammatory, cell regeneration, cancer help

Cannabis with THC, Indica & Sativa – Used as an Anti-inflammatory, cell regeneration, and systemic restoration

Resveratrol – Protects cells from free radical damage, inhibits the spread of cancer, especially prostate cancer, lowers blood pressure, keeps the heart healthy and improves elasticity in blood vessels, normalizes anti-inflammatory response, Helps prevent Alzheimer’s disease

Stress relief:

Passionflower – It’s a sedative; the German government has approved it for nervous restlessness. Some studies find that it can reduce symptoms of anxiety as effectively as prescription drugs. It’s often used for insomnia

Hair, Skin, & Nails:

Silica – Strengthen’s hair growth and May prevent damage

Biotin – Stimulates keratin, and can increase follicle growth / For skin will help with any B7 deficiency

Magnesium Oil – Can be ingested or applied to the skin to keep skin hydrated, reduce pain and strengthen teeth

Emu Oil – Can be ingested ( capsules) or applied to the skin to moisturize your face, body, and skin. May decrease inflammation and improve scars

Lavender Oil – Helps with scars, stress, skin irritation and fungal infections

Coconut Oil – Helps with skin reducing wrinkles, good for oil pulling, on skin may clog pores, full of antioxidants

Tea Tree Oil – Helps with skin blemishes, can be used in a DIY hand sanitizer, works to treat acne and acne scars, and Help with nail fungus

MSM – Helps with skin health, helps strengthen hair, and with inflammation

Joints/Bones/Body:

Glucosamine Chondroitin – Used to treat osteoarthritis (OA), and used as an Anti-inflammatory

MSM – Used as an Anti-inflammatory, Helps with connective tissues, scar tissue, Skin, muscles, and newly discovered help for getting over the flu faster

L-Glutamine – An Amino Acid that improves protein metabolization

Calcium – Helps improve bone strength and development

Feverfew – Prevention of migraines & headaches, arthritis, reduce fevers, muscle tension, and pain; helps lower blood pressure, lessen stomach irritation, stimulate the appetite, and to improve digestion and kidney function. It has been indicated for colitis, dizziness, tinnitus, and menstrual problems

Kratom – Used to lower blood pressure, relieve pain, boost metabolism, increase sexual energy, improve the immune system, prevent diabetes, ease anxiety, help with addiction, eliminate stress, and induce healthy sleep

Ceylon cinnamon – Lowers blood sugar levels, reduces heart disease risk factors, a high source of antioxidants, contains anti-inflammatory properties, protects heart health, fights diabetes, helps defend against cognitive decline & protects brain function, may help lower cancer risk, fights infections & viruses, protects dental health & freshens breath naturally

Potassium – Used to relief from stroke, blood pressure, heart and kidney disorders, anxiety, and stress, as well as enhanced muscle strength, metabolism, water balance, electrolytic functions, and nervous system

Muscles:

Chamomile – Used to heal muscle pain and soreness, helps with insomnia and restlessness

Tart Cherries – Used as a muscle relaxer, anti-inflammatory, & antioxidant

Peppermint – Used as a muscle relaxer for backaches, leg pain, & tension headaches

Cayenne Pepper – Reduces muscle pain, stiffness, & inflammation

Epsom Salt: Relaxes the nervous system, removes toxins, & helps with pain and inflammation

Valerian – Helps with muscle spasms, may help treat insomnia, headaches, and anxiety

Arnica – Used as an anti-inflammatory & improves blood circulation

Lavender – Reduces pain and swelling, helps calm the mind & helps with inflammation

Passion Flower- Helps with muscle spasms & joint pain. Rich in nutrients and antioxidants, It may always be used for stress, insomnia, and attention deficit-hyperactivity disorder (ADHD)

Raspberry Leaf Tea – Used for muscle pain & cramps, also rich in nutrients and antioxidants. Supports healthy menstruation and tones the uterus

Magnesium oil – Topical for muscle pain & cramps

Organ/Body Function:

Milk Thistle – Supports liver health, promotes skin health, may improve allergic asthma symptoms, and may reduce cholesterol. (great for hangovers)

Chromium Picolinate – An essential mineral that you absorb from the foods you eat. Some people take a supplement as a complementary and alternative therapy to help a chromium deficiency control blood sugar levels, lower cholesterol, or lose weight

Dandelion – Supports kidney health, may reduce cholesterol, may lower blood pressure, and may help with weight loss

Cayenne – May lower blood pressure, help with a metabolism boost, and may lower cholesterol

Bilberry -Helps if you have diarrhea, eye problems, varicose veins, poor circulation, and even cancer

Apple Vinegar Cider -Helps lower diabetes, treat cancer, heart health, high cholesterol, and weight loss

Resveratrol – Protects cells from free radical damage, inhibits the spread of cancer, especially prostate cancer, lowers blood pressure, keeps heart-healthy, and improves elasticity in blood vessels. Normalizes anti-inflammatory response, Helps prevent Alzheimer’s disease

Digestive:

Digestive enzymes – Helps with digestive health and also inflammation

DGL – Licorice Root Extract that aids digestion and treats stomach complaints, including heartburn and indigestion

Probiotics – Helps with gut health, has an immune system booster, and a good bacteria

Marshmallow root tea – Treats cough and colds. It may act as a pain reliever, aid in digestion, or be used as a diuretic

Slippery Elm – Used against diarrhea and an intestinal and rectal coating to eliminate viral and bacterial infections

Allergies:

Quercetin – Used for natural antihistamine (seasonal allergies and allergic reactions)

Nettle Stinging Leaf (tea) – Used for allergies

Detox/Antioxidant/Radiation:

Vitamin C – Used as detox and immune system booster and repair

DMG (N-Dimethylglycine) – Improves oxygen utilization, detoxification, cell protection, immune system modulation, and physical performance

Glutathione – Used as a super antioxidant for stress and used for injuries

King Chlorella – Cleaning out environmental toxins/heavy metals

Iodine (liquid kelp) – Protection against radiation

Beet Root – Used as a body detox

Antioxidant, heart health, anti-aging:

Green Tea – Full of antioxidants, may also reduce bad breath and may help with heart disease

Activated Charcoal – Used as full body detox, works through the digestive tract and whitens teeth

Bentonite Clay – Used as a heavy metal detox, treating oily skin and acne and detoxifying the skin

Diatomaceous Earth – Used as a heavy metal detox, helps treat constipation and be used as an exfoliator

Cilantro -Rids heavy metal in the body, may lower anxiety, lower blood sugar, and help prevent a UTI (Urinary tract infection)

Organic Citrus peels – Rich in fiber, vitamin c, folate, calcium and can be used a metal detox

Spirulina – A powerful antioxidant and anti-inflammatory, may reduce blood pressure and detox heavy metals

Oil of oregano -A powerful antioxidant used to purify the blood, detox, & repair the immune system.

Echinacea – A super herb used to purify the blood, detox, & repair the immune system

Depression/Brain/Migraines:

Vitamin D – May help with mental health, used as an immune booster, used for scar healing, and keeps muscles healthy

Lithium Orotate –Used as a mood stabilizer, used to help with anxiety and for cluster headaches

Vitamin B-6 – May improve mood and reduce symptoms of depression, promote brain health, and treat PMS symptoms

Magnesium – May help with migraines, keep blood pressure regularly and keep bones healthy

Glutathione -May help with migraines, may reduce stress, and may help fight against autoimmune diseases

Molecularly distilled fish oil – May help with symptoms of depression, removing heavy metals and other toxins

St. John Wort –  May help with symptoms of depression and decreases nervousness and tiredness related to depression

B2 – May help with migraine symptoms, also helps break down proteins, fats, and carbohydrates

Energy:

Pantothenic Acid – Filled with (Vitamin B-5) It’s necessary for making blood cells, and it helps you convert the food you eat into energy

Eleuthero root – Increases energy and reduces fatigue, also may manage menopause

Sleep:

Melatonin – Used as a sleep aid

Valerian – Used as a sleep aid, also promotes relaxation and reduces anxiety

Chamomile -Promotes relaxation and used sleep aide, also so may help with PMS symptoms

Tart Cherry Juice – Used for sleep help, also used to treat gout and illness prevention

Weight loss and A Safe way to get started

Weight loss and a safe way to get started! Hi everyone and welcome back for another day of learning today we are going to be talking about weight loss.

Weight loss: Become thinner or lighter according to the dictionary but I believe it should feeling comfy in your own skin from the inside out. Here are a few ways to lose weight naturally.

What causes weight gain?

Sometimes, you may unintentionally gain weight without increasing your food intake or decreasing your physical activities. This may either be periodic, rapid, or continuous. Weight gain can happen from diabetes, a not so well balanced diet, pcos or even genetics. Certain medications like corticosteroids, antidepressants, birth control pills, and antipsychotic drugs are known to cause weight gain.

What is BMI ( Body Mass Index )?

Body Mass Index (BMI) is your weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. Standard BMI levels are:

A BMI of less than 18.5 indicates that you are underweight.

A BMI between 18.5–24.9 means that you have a healthy weight.

A BMI of 25-29.9 indicates that you are slightly overweight.

A BMI above 30 is considered obese.

You should consult with a medical herbalist / doctor if you have concerns about your weight/weight loss. Although all of these herbs are safe to use on the , some people can be allergic or sensitive to certain plants which can cause dermatitis or allergic reactions.

THIS POST WILL CONTAIN LINKS FROM MY ONLINE STORE

Number 1 is love yourself!

Now I know you’re thinking wow really? Well loss no matter the reason for the weight loss love your body and the journey you are on. No matter what you have been through everyday you wake up is another chance to be better.

SO BE BETTER BE THE BEST YOU YOU CAN BE. If you need a little download this free ebook I created to help you love yourself.

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Number 2 is add protein to your diet.

Because the body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism. High protein foods include poultry, eggs, guava, green peas, avocado and even mushrooms.

Number 3 is avoid processed foods.

Now I do enjoy Wendys every now and then bu with weight loss all the extra junk needs to go.

Number 4 is stock up on healthy foods and snacks.

There are also many healthy and natural snacks that are easy to prepare and take with you on the go.These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs. Be careful not to eat too much fruit because the sugar will add up.

Number 5 is supplement with Glucomannan.

Glucomannan is a dietary fiber usually made from the root of the konjac plant. It’s historically been used as food and medicine in Asian cultures. Glucomannan may work in the stomach and intestines by absorbing water to form a bulky fiber which helps with constipation. It may also slow the absorption of sugar and cholesterol in the gut, helping control sugar levels in people with diabetes and reduce cholesterol levels.

Side effects: Some people may experience mild side effects, such as bloating, flatulence, soft stools or diarrhea, but these negative effects are uncommon. Glucomannan can also reduce the absorption of oral medications like sulfonylurea, a diabetes drug.

Number 6 is drinking honey and key limes first thing in the morning.

 Drinking warm water with honey, along with a tinge of key limes in the morning could be an effective anti-cellulite treatment, as it helps to increase your body’s metabolism, burn belly fat, and reduce weight gain. 

Take one cup of warm water and then squeeze half a key lime into it. Mix two teaspoons of honey and drink it happily. Drink one to two cups of this mixture throughout the day.

Number 7 is drinking hibiscus tea.

Drinking hibiscus tea will help in regulating the metabolism of lipids and is also useful in eliminating fat from your body.  

Hibiscus tea is very effective in reducing the size of fat cells and balancing your weight. 

Take two teaspoons/ 1 humble teabag of dry hibiscus leaves and add them to one liter of water. Boil them for nearly 10 to 15 minutes and strain them. 

Drink at least 2 cups every day which will help you in losing weight.

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Number 8 is eat when you are hungry and stop when you are full.

From someone who is working on stress eating it’s important to learn your body and be open to what your stomach is really saying. It is absolutely okay to not be hungry sometimes. Remember that your body is like a machine and sometimes it needs a little extra rest.

Number 9 is practice yoga ands exercise everyday.

Getting your body moving for at least 30 minutes a day even by just walking can help your body in more ways then one. Yoga benefits include increased flexibility, increased muscle strength and tone, improved respiration, energy and vitality, maintaining a balanced metabolism, weight reduction, and cardio and circulatory health. Youtube has hundreds of intro videos on yoga and how to get started.

I recommend https://youtube.com/c/yogawithadriene

Number 10 is drink Humble soul detox tea.

Humble Detox Tea

THE LINK IS ABOVE

Humble detox tea is handcrafted with love Ginger root, Lemongrass, Peppermint, Passion flower, Liquorice root, Yarrow flower, Calendula flower, Dandelion leaf, Hibiscus, 

Humble detox tea was created to help detox the body! This tea will help with digestion and flush out toxins. 

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More tips for weight loss with less explanation:

Say no to allergens ; Sensitivities to certain foods cause inflammation in the gut, water retention and bloating. Allergens are the wheat or dairy in your diet.

Eat one raw meal everyday for two weeks or at least once or twice a week. This ensures that you eat more nutrient-rich fresh vegetables and fruits.

Eat slower and properly in some studies it is said that you should chew 20 chews per mouthful. Put down your fork and make you’ve swallowed before taking another bite to eat.

Use coconut oil ; Coconut oil contains healthy fats called medium chain triglycerides that your body uses quickly for energy, but doesn’t raise the level of sugar in your blood stream.

Keep breakfast regular ; If you eat breakfast regularly and then start cutting it out occasionally, you may feel hungry but it will also stop you from overeating at subsequent meals. Even having a hearty smoothie can be a great replacement.

Weight loss Smoothies

DIY Juice Cleanse

DIY Juice Cleanse

Love Juicing, but don’t where to start? Ready to start your own health and wellness journey but don’t have the supplies you’ve come to right place!

Includes:👇🏾

 7 clean juice bottles and caps

 For the love of juicing ebook 

DIY Ginger Tea ( by weight) Ginger, Peppermint, Cloves, Lemon balm, Chamomile, Turmeric , Cinnamon)

 Peppermint Tea ;(30 tea bags)

 Detox Tea;(10 teabags)  Licorice root, Dandelion, Peppermint, Passion flower, Yarrow Flower, Calendula Petals, Hibiscus Flower, Ginger root, Lemongrass

 3 week Seamoss Capsule Supply ( 42 capsules)/

Free Herb booklet

DIY Juice Cleanse

Green Fat Burner

1 cup spinach/ 2 tablespoon fresh mint/ 1 stalk celery (chopped)/ ½ cup brewed humble detox tea (cooled)/ ½ grapefruit (peeled and seeded)/ 1 cup pineapple (frozen)/ ¼ avocadodash cayenne pepper (optional)1 serving Protein Smoothie Boost ( optional)

Instructions

Place spinach, mint, celery and green tea into blender./ Puree until smooth./ Add remaining ingredients.

Blend again. Best when served chilled.

Pineapple Weight Loss

3/4 cup fresh spinach, 3/4 frozen pineapple, 1/2 banana frozen peeled, 1 tbsp coconut flakes ( unsweetened), 1 tsp matcha green tea powder, 3/4 cup unsweetened almond milk

Add all ingredients to a high-speed blender and blend until completely smooth./ Transfer to a glass and enjoy immediately. 

Best Herbs For Weight loss

Fenugreek, Cayenne pepper, Ginger, Oregano, Ginseng, Turmeric / Black pepper, and Dandelion

Vitamins For Weight loss

B vitamins, Vitamin D, Iron, Magnesium, and Green tea extract

Supplements that don’t work for weight loss

bitter orange (synephrine)/ carnitine/ conjugated linoleic acid (CLA)/ forskolin/ chromium picolinate / fucoxanthin/ garcinia cambogia

Fruit that may burn belly fat

Peaches, Apple, Tomato, Pineapple, Strawberries, Watermelon, Oranges, Kiwi

Financial Wellness

Wellness is becoming more aware of the choices you make for a balanced life. Wellness is the pursuit of continued growth and balance in the seven dimensions of wellness. Today we are learning about Financial Wellness.

If you are new here check out the series! Don’t forget to subscribe, comment and like.

https://humblesoullifeofajuicer.wordpress.com/2021/06/02/health-and-wellness/

https://humblesoullifeofajuicer.wordpress.com/2021/07/02/learning-about-health-wellness/

https://humblesoullifeofajuicer.wordpress.com/2021/07/17/spiritual-wellness/

https://humblesoullifeofajuicer.wordpress.com/2021/08/01/environmental-wellness/

https://humblesoullifeofajuicer.wordpress.com/2022/09/23/social-wellness/

https://humblesoullifeofajuicer.wordpress.com/2022/09/25/occupational-wellness/

Financial Wellness  is a state of being in which you can meet current and future financial obligations, feel secure in your financial future and make choices that let you enjoy life. It is being in a situation where you control your day today or month to month finances while having the freedom and security to deal with financial emergencies and still stay on track to meet your longterm financial goals.

The four elements of financial wellness

Steps to Achieving Financial Wellness:

Develop a plan to live within your means

Creating an emergency cash reserve (and creating – in advance – your household definition of “emergency”)

Eliminating debt and build good credit

Understand the basics of debt, investing, risk retirement planning and taxes

Use a budget and stick with it / Use a spending tracker

Check your credit report annually for errors

Consider using cash to help with any budgeting issues

Keep credit usage below 30%

Rebalance your investment portfolio each year

Financial wellness at work

Click to access 201408_cfpb_report_financial-wellness-at-work.pdf

To examine your financial wellness, start with these considerations: 

Are you prepared for an emergency? 

What’s your attitude towards money? How does talking or thinking about money make you feel? 

Do you have short-term and long-term financial goals? 

Do you have a budget? Do you stick to it? 

What’s your retirement plan? 

What’s important and not important?

The benefits of financial wellness:

Less stress

Increased innovation and creativity

Harmony between work and life

Better performance at work

For more information

https://www.opploans.com/oppu/articles/what-is-financial-wellness/

Weight Watchers Fact or Fiction

Hey everyone, today we are learning about weight watchers. Weight watchers is a points system weight loss program that calculates your personal nutrition needs based on your height, weight, age, and activity level. Your assigned daily points are designed with the goal of tracking what you eat. Every food as a point value members are instructed to use the allotted points per day, without going over or under.

When I was growing up weight watchers was everywhere from tv shows to movies everyone knew about it. Known as a wellness brand but do they really cover all the bases. Some would like to think that deep down its just another diet that sucks people dry. In 2018 weight watchers rebranded as WW International with a new moto wellness that works.

With over 4.7 million people subscribed and a spokesperson like Auntie Oprah it would seem like they have some secret to success. In my opinion with benefits like online support in the form of dietary advice, dieting tools, a database of food/recipes, fitness videos and workout routines keeps people coming back. Weight watchers has also made a partnership with Headspace to provide guided meditations and provide more mental health content. In my opinion most of the hype comes from the celebrities they sign these deals with but the question to ask is are they really following the diet?

Pros and Cons

Pros:

Weight watchers does not restrict the types of food a person can eat

Community based program may be helpful if you need support during lifestyle change ( meetings happen in person/online)

Weight watchers provides meal planning, recipes, and workout suggestions on its app

Cons:

Plans offering support are more expensive

Members must keep track of every item they eat or drink ( counting may seem tiring)

It’s easy to put back on the weight

Food can become a number, which can lead to a disordered relationship with food / Can encourage binge eating

Bad foods have higher foods

Frequently asked questions about Weight Watchers

How much weight can you lose weight on weight watchers?

Members can expect to lose 1-2 lb per week. A person’s success with Weight Watchers can vary depending on how closely they follow their plan, how often they attend WW meetings, and whether they stick to their plan during the maintenance period after reaching their weight loss goal.

The cost?

The Digital plan starts at $3.38/week ($13.52 per month). This plan is for people who basically want to do the program on their own. 

The Digital 360 plan starts at $4.61/week ($18.44 per month). This plan contains all of the features of the Digital plan, and is for those who want more guided support. 

These prices were documented back in 2021 but prices have said to change according to there website.

https://www.weightwatchers.com/us/compare-ww-memberships-plans?g_network=g&g_adid=623755038453&g_keyword=weight%20watchers%20cost&g_acctid=243-229-0722&g_adgroupid=137053538102&g_keywordid=kwd-1155505288&g_campaign=GGL_Exact_Aud-Prospecting_Brand_General+%28Consolidated+Pros+Exact_HT_Similar%29&g_adtype=search&g_campaignid=17947159912&cid%3DsemGGL_Exact_Brand_Information_Costs%26Pricing_qdstw_qobjc_qbudc_qaudp_qrtgn_qpma_qostz_qdevz_qlobr_qgeon_qkwbweight+watchers+cost%26account%3DWWUS%26tracker%3D43700072442961009$$=&gclid=CjwKCAjwhNWZBhB_EiwAPzlhNsoe6WudIRmUh6Dy1rxvWZUjyNx7mzc5UKtN-8RMfDvoT92vdrzpRBoCAGcQAvD_BwE&gclsrc=aw.ds

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The Keto Diet

Hey everyone, happy Monday! Today we are learning about the famous keto diet. The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

What foods can you eat?

You can eat nuts, seeds, full-fat cheese and other dairy products, plain Greek yogurt, non starchy and fibrous vegetables, oils, along with smaller amounts of meats, eggs and fish, become keto diet mainstays.

You’ll need to sharply limit carbohydrates, including bread and baked goods, sweets, pasta, breakfast cereals, starchy vegetables like potatoes, sweet potatoes, corn and peas, beans, fruit, and beer.

Thirsty? Reach for the water bottle, or enjoy some sparking water. Unsweetened coffee and tea also are allowed. Minimize alcohol intake; if you do drink, choose low-carb options (vodka, tequila) and soda water as a mixer.

Dose it work for weight loss?

In simpler terms the answer is yes but there are a few things you should know first.Many people have said that adhering to low- or very-low-carbohydrate ketogenic diets helps people lose weight. However, long term there is little difference between a keto diet and a higher carbohydrate diet.

The negative side

The keto diet could cause lower blood pressure, constipation, nutrient deficiencies, and gout. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Other potential risks of a high fat, high protein diet include:

kidney stones

hepatic steatosis (fatty liver)

hypoproteinemia, or low levels of protein in the blood

People can reduce the potential risks of the keto diet by:

ensuring that they get enough vitamins and minerals from their food

eating more healthful fats, such as olive oil, oily fish, and avocados, than saturated fats 

avoiding processed foods that contain saturated fat

reintroducing some carbohydrates slowly once they reach a moderate weight, if weight loss is their goal

🌻Keto Snacks

Seaweed

Green olives 

Moon cheese

Cucumber 

Celery

String cheese

Nut packs

Whey protein 

🌻Keto Breakfast 

Eggs

Bacon

Sausage 

Avocado 

Yogurt parfait 

Chia pudding 

Bulletproof coffee 

Keto pancakes / waffles 

Always talk to a doctor or dietitian before significantly restricting their diet in any way.

The Dash Diet

Hey everyone, and welcome back for another day of learning. Today we are learning about the dash diet. The dash diet is rich in vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.  It is high fiber and low to moderate in fat.

Foods and drinks to avoid when following the DASH diet include high sugar, high fat snacks, and foods high in salt such as:

Candy

Cookies

Chips

Salted nuts

Sodas

Sugary beverages

Pastries

Snacks

Benefits

May reduce blood pressure

May help you lose weight

May reduce cancer

May lower diabetes risk

However, you shouldn’t expect DASH to help you shed weight on its own as it was designed fundamentally to lower blood pressure.

Tips and Tricks

Learn to read labels. By knowing serving size, you know how much sodium you are getting per serving

Slow down when you eat

Exercise

Use spices and herbs to flavor your food instead of salt

Choose fewer processed foods (frozen meals, canned soups, packaged mixes, etc.). These contain more sodium

Look for foods that say, “no salt added,” “sodium-free,” and “low sodium

Avoid fried foods. Grill, steam, roast, or poach your food instead

Reduce your alcohol intake to DASH-acceptable servings

For a dash eating plan check out

https://www.nhlbi.nih.gov/education/dash-eating-plan

The negative side of the diet

Many have said the dash diet is hard to maintain. The program recommends that you cut your salt intake to 2,300 milligrams of sodium per day and potentially to 1,500 milligrams per day

To follow the DASH diet properly, you need to measure portions and count servings of foods that fall into different categories which can be very annoying

Not Specifically Designed for Weight Loss 

While there are many people who can benefit from the DASH diet, researchers have identified certain groups who should exercise caution before changing their eating habits to adopt this plan

Always consult with your doctor or trusted dietitian before changing your diet.

Check back tomorrow to learn something new.

More information to check out:

Click to access dash-diet-pamf.pdf

https://pubmed.ncbi.nlm.nih.gov/26650562/

Click to access DASH-5-Day-Meal-Plan.pdf

Occupational Wellness

hey everyone, welcome back happy saturday today we learning about Occupational Wellness. Occupational Wellness is having the ability to achieve a balance between work and leisure time, addressing workplace stress and building relationships with co-workers.

Occupational Wellness is important because it’s important make sure you enjoy doing your job and have a healthy environment. Set goals as a team and work on them daily.

Set boundaries and clearly to insure you are protecting your mental state.  Learn to turn work off! This includes making time for hobbies, social activities, and vacations. Don’t settle, keep motivated, and work towards what you want. Look for something new and/or talk to a career counselor if you feel stuck or unhappy.

Signs of Occupational Wellness

Doing work that you find motivating and interesting

Understanding how to balance leisure with work

Working in a way that fits into your personal learning style 

Communicating and collaborating with others

Working independently and with others

Feeling inspired and challenged 

Feeling good at the end of the day about the work you accomplished 

Are you engaged in the process of Occupational Wellness?

Do I enjoy going to work most days?

Do I have a manageable workload at work?

Do I feel that I can talk to my boss and co-workers with problems arise?

Check back tomorrow for another great post.

The Mediterranean diet and What you need to know?

Hey everyone, and welcome back for another informational post. Today we are learning about The Mediterranean diet. As always consult with your doctor about any changes you plan on making to your diet and be sure to tell them about any concerns you may have.

The Mediterranean diet is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. There’s not one standard Mediterranean diet. At least 16 countries border the Mediterranean. In 1993 Old ways created The Mediterranean Diet Pyramid in partnership with the Harvard School of Public Health and the WHO as a healthier alternative to the USDA’s original food pyramid. 

A Mediterranean-style diet typically includes:

plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;

olive oil as a primary fat source;

dairy products, eggs, fish and poultry in low to moderate amounts; ( served only twice weekly)

infrequent servings of red meats and sweets;

How to get started?

Eat lots of vegetables ; From a simple plate of sliced fresh tomatoes drizzled with olive oil and crumbled feta cheese to stunning salads.

Change how you see meat; Have small strips of beef and smaller portions of other meats

Use good fats; Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.

Switch to whole grain; Whole grains are naturally rich in many important nutrients; their fuller, nuttier taste and extra fiber keep you satisfied for hours.

For dessert, eat fresh fruit; Choose from a wide range of delicious fresh fruits from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.

For more information and health studies check out the link below

https://oldwayspt.org/health-studies/search?keys&field_diet_target_id_entityreference_filter%5B0%5D=96&items_per_page=12

List of common foods below

https://oldwayspt.org/system/files/atoms/files/MED-CommonFoods_0619.pdf

Now I wouldn’t be me if I didn’t tell you about some negative reviews and effects that have been documented.

Negatives

You may gain weight from eating fats in olive oil and nuts.

You may have lower levels of iron.

You may have calcium loss from eating fewer dairy products.

Wine is a common part of a Mediterranean eating style but some people should not drink alcohol.

It’s important to always use your own judgement always. You know your body the best and what you need. Be open about your health and goals with your doctor about which diet works best for you.

Check back later to learn something new!