Ever wondered what you can do with Avacado? Well check out this AMAZING recipe!!!
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Updated: Jun 9, 2020
Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.
"Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change."
Here are 10 to try:
1. Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly.
2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.
3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.
4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day.
5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.
6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.
7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.
8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.
9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.
10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.
Essential oils have been employed for thousands of years for therapeutic uses. They are derived from the essences that naturally occur in fragrant plants and play a pivotal role in nature as they
help aromatic plants (flowers, berries, herbs, spices and grass) flourish, and are what give these plants their fragrance or "essence". The use of essential oils in a range of traditional, alternative or complementary therapies is referred to as Aromatherapy. Aromatherapy applications include inhalation, massage, and topical applications.
How Do they Work?
Inhaling essential oils stimulates the olfactory system, which is the part of the brain that is connected to smell, (including the nose and the brain). When the inhaled molecules enter the nose or mouth, they go on to pass to the lungs, and from there, to other parts of the body. As the molecules reach the brain, they stimulate the limbic system. The limbic system is the part of the brain that is linked to the emotions, behaviors, sense of smell, and long-term memory (as well as heart rate, blood pressure, breathing, stress, and hormone balance). In this way, essential oils can have a subtle, yet holistic effect on the body, and it is believed to have physical affect on the body.
When applied topically, the oils are absorbed into the skin, and when massaged in, the massage will boost circulation, thereby increasing absorption.
What are the Benefits?
Essential oils have been found to have various degrees of anti-microbial activity and are believed to have antiviral, anti-parasitic, anti-fungal, anti-inflammatory, insecticidal, pain-relieving and antioxidant properties. They've also been shown to reduce anxiety, stress, improve mood,boost immune system function, relieve respiratory issues, assist with treating skin conditions like acne, eczema and some types of psoriasis and the list goes on and on!
How to Buy Essential Oils
Not all essential oils are created equally, and they vary in quality from brand to brand, so it's really up to the consumer to choose them wisely. The most reputable suppliers analyze their products using gas chromatography-mass spectrometry (GC-MS).
When searching for them, look for oils that are packaged in dark amber or cobalt blue glass bottles labeled with the Latin name of the plant (for example, "Mentha Piperita" which is the latin name for peppermint, and "Melaleuca alternifolia" which is tea tree oil). Never buy essential oil products packaged in plastic bottles, as the oils can dissolve plastic and become contaminated with it.
A diffuser a device which breaks down essential oils into smaller molecules and disperses them in the air. Opt for using undiluted oils when deciding on which oil to use in a diffuser. These are typically sold in bottles that are 15ml (0.5 fl oz) or smaller. For topical application over large areas of skin, such as massages, go with diluted oils.
Essential oils should be stored in a cool, dark place to prevent spoiling or degrading. With proper storage and handling, they have a shelf life of about a year.
Need Help?
If you need help deciding if essential oil is right for you, what you need and/or how to find a reputable source, schedule a Wellness Consultation with me so we can discuss your options.
***Please note that essential oils should never be applied without being combined with a carrier oil (Jojoba oil, avocado oil, coconut oil, olive oil and are some of the more common ones) to prevent injury to the skin. A carrier oil not only protects your skin from the concentrated potency of the essential oil, but it also allows you to be able to spread and apply the oil to larger surfaces of the body without having to use excessive amounts of it. Only a few drops of the oil, (it varies based upon what it is being used for and what essential oils is being used) is needed to produce the desired effect. You must be very careful with using essential oil in order to prevent misuse and injury. If you are pregnant or nursing, you should not use essential oils.
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