The name says it all! Probiotics have been shown to strengthen your immune system, improve digestion, promote weight loss and even protect you from certain ailments and diseases, among other amazing things.
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By the way — probiotics could help ward off illness. Another study published in the British Journal of Nutrition reported that overweight women who consumed probiotics on a daily basis shed twice the number of pounds than women who took placebos over a week period [ 10 ]. By the way, a growing body of research has shown that certain bacteria can actually have a positive influence on your mood by producing feel-good compounds that travel from your gut to your brain.
Pretty impressive, huh? A study published in the journal Brain, Behavior, and Immunity even revealed that taking probiotics intake can help reduce negative thoughts associated with a sad mood [ 11 ]. There are also plenty of foods you can introduce into your diet that boast beneficial bacteria.
Some probiotic-rich options include miso, fermented cabbage kimchi and tempeh. Eating a salad every day is one change that could have a huge payoff in the long run — in a wide range of ways! Did I mention there are mental perks to munching on salad regularly, too? A multi-year study at Rush University in Chicago found that elderly participants who ate leafy greens like spinach and kale on a regular basis had much sharper minds than those who did not — on average, they were 11 years younger in terms of their mental capacity!
There are infinite possibilities to mixing up the ingredients in your salads, make it less likely you get bored with eating them.
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Unlike iceberg, it does have nutritious value, so it can serve as a welcome green to rotate in amongst kale, spinach, arugula, etc. Need some salad inspiration? Swap out cheese for nutritional yeast, and croutons for crumbled gluten-free crackers or raw nuts. In fact, a growing body of research on sugar has shown it can negatively impact your brain function, heart health and overall mood. You deserve to treat yourself without all the potential havoc sugar can wreak on your body!
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Depending on the recipe, you can easily swap out sugar for other ingredients like stevia, erythritol a sugar alcohol made from plant foods that is also zero calorie or a small amount of coconut nectar or the occasional date as long as you are not a Blossoming Beauty, ie the first phase in The Beauty Detox Solution. Even stevia is a fine swap to make — studies have suggested that unlike refined and processed sugar, which spikes your blood sugar — it results in lower post-meal blood sugar and insulin levels.
You could even plant some in your garden at home and make your own extract that is if you are a super gardener and have the time! Admittedly I am not doing this , [ 17 ]. Hunting for desserts that have healthier sugar alternatives? Here are a few ideas to get you started:.
Awesome tips!! The prepping can be one of the biggest hurdles but meal planning the night before can definitely be helpful to stay on track. Sending you lots of love and support! Your email address will not be published. Hot water with Lemon.
Boost your health and beauty now. Making yourself a cup of sleepy time tea or sleepy time extra… my personal favorite. This is the ability to calm and soothe yourself without assistance from others. This is important with anxiety as it can strike at any time, or that is the fear anyway. You will feel better if you have mastered how to soothe yourself. Calming music in the car, lavender essential oil or lotion you keep in your bag, a comfortable warm hoodie you can put on to get cozy, relaxing warm tea, looking at calming photos on your phone, distracting yourself with a game, reading an engrossing book, etc.
Lack of essential vitamins and nutrition can have a big impact on how anxious we feel believe it or not. Ensuring you are incorporating leafy greens, fruits, and a variety of colorful vegetables in your diet will only be beneficial to you.
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Ask your doctor about supplements that can help you, or do your own research and elevate your health. Exercise has been proven over and over again to be just as effective as psychotropic medications are in the alleviation of depression and anxiety symptoms. As little as 30min three times a week has significant benefits. You can also cope with stress 3 x a well as someone who gets no exercise. Adding a nature component can have a double benefit here as nature is naturally stress relieving. I personally love to go to cross fit regularly but occasionally skip it for a run through Forest Park to be surrounded by the green tunnel of trees, I feel much more calm when I finish in the park.
Have a designated place for each section of your day. What does this mean?
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When you are working do it at work or a local coffee shop or a designated place at your dining room table. When you are relaxing have a designated spot for this, couch in the living room, in bed watching TV not that I recommend this for sleep hygiene , etc.
Keeping these areas of your life separate helps your brain compartmentalize them so it can switch from work to relax easily. Same with working out or eating meals. Have a designated space for these activities.
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I eat at my island or dining room table. We reserve this space for clients who want to work out on their own.
And who also want to work out in a supervised setting. These include:. Clients book minute sessions from 7 days to 36 hours in advance. In addition to working out in our all-inclusive space, each corporate participant enjoys the following benefits:. We have a range of health professionals, from physical therapists to registered dieticians. So we can custom tailor programs to your needs. They can the gamut. And could include anything from ergonomic analyses to outsourcing your wellness programs.
Our goal remains helping clients optimize every aspect of the physical well-being. And we believe that this extends to the workplace.
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