Benefits of Healthy Fats

The word “fat” comes with a bad connotation. The idea of following a diet that’s loaded with fats sounds unappetizing and concerning for your overall well-being. However, there are numerous foods containing the healthy fats your body needs to thrive.

“Eating the right kinds of fats feeds both the body and brain, all while keeping us full longer, so we’re not as tempted to overeat or binge on sugary, crash-inducing snacks,” wrote Business Insider contributor Hilary Brueck.

Read on to learn about how beneficial the right kind of fats can be, plus the ones you should consider incorporating into your diet:

Benefits of Healthy Fats
By consuming fats, you’re giving your body a major source of energy through which to thrive. According to Harvard Health Publishing, fat is necessary for building cell membranes and helping your body absorb vitamins and minerals.

“Not all fats are created equal.”

But as you know, not all fats are created equal. Saturated and trans fats are the worst kind, as both increase the amount of bad cholesterol that enters the blood system. Bad fats also lead to inflammation, which can cause numerous debilitating diseases. All of the burgers, French fries, pizza and other greasy junk foods are loaded with these bad fats that can harm your body.

Incorporate These Healthy Fats Into Your Diet
On the other end of the spectrum, monounsaturated and polyunsaturated fats are considered “healthy” fats. These fats have the ability to help lower cholesterol levels, protect against heart disease and more.

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Emotional Eating: How Emotions Influence Your Eating Behaviors

I’m willing to bet just about everyone has experienced emotional eating at one point or another in their lives. That’s normal — we’re all human.

However, when emotional eating starts to become a habit where you’re experiencing perpetual, repetitive grief from it, it’s time to do a deep dive into those emotions and create some healthier practices for navigating them.

When left unaddressed, emotional eating can cause a great deal of added stress, anxiety and guilt. It can ultimately lead you down a pathway towards an unhealthy relationship with food and possibly cause further mental and physical health challenges.

Let’s explore exactly what emotional eating is, how to determine if you’re doing it, and a few ways you can begin coping with your emotions differently.

What is Emotional Eating

Emotional eating is when your emotions — anything from boredom to stress or grief — are guiding what, when, and how much you eat, rather than your physical hunger signals.

Emotional eating doesn’t just have to be in response to a major life event or intense news. It can also take place in response to day-to-day emotions such as boredom, loneliness, stress, anxiety and even excitement.

It’s characterized by a loss of control around food while in an emotional state. Not only do we reach for food when we’re feeling emotional, but we often lack the ability to know our limits and exert restraint.

Are You Emotionally Eating?

Ask yourself the following 5 questions:

Do you find comfort in

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Is Your Manicure Negatively Impacting Your Health?

One of the most luxurious ways that a woman can pamper herself is with a good mani-pedi, but many women don’t realize that a manicure or pedicure can have a negative impact on their overall health and wellness. In fact, there are certain ingredients and chemicals that are often used in the nail salon which might lead to hormone disruption and potentially cause cancer!

If you enjoy having your nails done, then there are a few things that need to be considered when you are choosing a nail salon:

Parabens and Hormone Disrupters
Many beauty products contain parabens, which are used to reduce microbial growth and improve the shelf-life of the product. It is estimated that these parabens are added to over 13,000 beauty and household products, including items that might be found at your nail salon.

“Parabens are added to over 13,000 beauty products.”

These hormone disrupters are dangerous because they can impact the hormonal function within your body which has a domino effect on many other aspects of your overall health. The endocrine system controls the systems that regulate your sexual hormones, sleep hormones, metabolism, growth development, and more. When you use beauty products with hormone disrupting ingredients, then you will likely experience other side effects in many areas of your overall health and wellness.

Whether you do your own manicure at home or you prefer to visit the nail salon, make sure that you are using products that are free of parabens.

Ask about

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Grilled Pork Kebabs with Peanut Sauce

Nothing says both ‘prep-ahead convenience’ and ‘summertime’ like perfectly-grilled meat and vegetable kebabs. Whether you’re a grilling newbie or an old pro, you’ll find these Grilled Pork Kebabs with Peanut Sauce easy to make and even easier to enjoy.  This post was created in partnership with the Minnesota Pork Board. Food on sticks is way…

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Health Benefits of Being Active

In many ways, humans have become stagnant. As technology continues to race forward, we find ourselves glued to different pieces of technology more and more, which is turning out to be quite harmful to our health. The majority of people have jobs that require extended amounts of time spent sitting at desks and working on computers or paperwork. While you wouldn’t think this is one of the worst things, what studies are finding is that this sitting and not moving is very detrimental to our health in numerous ways from our cardiac health to even potential links to cancer. One study even called sitting the new smoking. No one wants to be inactive so much that they are unable to live a healthy lifestyle or are sitting by while their bodies become damaged.

We’ve compiled some benefits of moving around to help encourage you to remain active in your life, even if you find yourself tied to your computer, tablet, or a desk in some form.

• Enhanced mood. That’s right, living an active lifestyle and moving around intentionally each day can lead to an enhanced mood. Part of that comes from the endorphins that get released when we exercise. These endorphins are signals to our brain to lift our moods and make us feel happier. If you’ve ever heard the term runner’s high, that’s just endorphins being released. Running isn’t necessarily the only reason you can get it, as any form of cardiac exercise will help you to reach that endorphin “high.” Not only can this enhance your mood, but numerous studies have found that exercise is extremely beneficial to those who may suffer from mental illness like anxiety or depression. Exercise has been found to alleviate symptoms of both and allow you to live a happier, healthier life if you do suffer from those issues and are searching for more all-natural methods to help treat it.
• Healthier lymphatic system. You may not know much about your lymphatic system other than you have lymph nodes all over your body, and they can sometimes swell up around your neck when you are getting a cold or the flu. It’s a bit more complicated than that as we have lymphatic fluid that is all around our bodies. However, while we know our circulatory system is always working because of our hearts, the lymphatic system doesn’t have a pump in the same way. The only way to keep this fluid from becoming stagnant is to keep moving. Moving around allows you to move the fluid and keep it moving throughout your body rather than becoming stagnant.
• Protect your bones. We’ve all heard that it’s important to build healthy bones and muscles, by eating foods rich in Calcium, but there’s more to it than that. As we age, our bones are more likely to deteriorate, which is why it’s important to start living a healthy and active lifestyle as soon as possible. Living this active lifestyle will build up your muscles which will also build up your bones and strengthen bone mass and density. Not only that, but the higher impact exercise you do, such as running versus walking, the greater you benefit your bone growth.
• Enhanced cognitive function. As we age, unfortunately, we all start to decline cognitively. For some, it’s more noticeable than for others, but while it’s important to focus on mind games to help keep the brain sharp, physical exercise also assists with this. While it’s important to start living an active lifestyle early on to protect your cognitive abilities, you can still improve it even if you are later in life. Any extra physical activity will help increase brain activity and thus improve your cognitive abilities.
• Decrease cardiac issues. This one is pretty common knowledge, but still worth mentioning here. Moving around more gets your blood pumping more, which helps you to build up your heart. Your heart is a muscle, and just like any other muscle in your body, it needs to be worked on to help it to improve and become healthier in the long run. If you don’t work on it, it could increase your likelihood for cardiac issues down the road, so it’s important to move around and get at least 30 minutes of mild to moderate exercise each day to keep your heart healthy.

We know how important a healthy lifestyle is, and with all lifestyles, exercise is not enough. The SAD (Standard American Diet) that most Americans consume counteracts the benefits that exercise offers to your health, which is why it’s important to not only move around a lot each day, but also to follow a raw foods diet to help ensure that your body is as healthy as possible. The raw foods diet focuses on giving your body only all-natural foods that are rich in vitamins and nutrients to help nourish it rather than put chemicals and preservatives in your body. Check out our selection of products to assist you with your healthy lifestyle.

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Weight Loss Tips Specific to Women

Women and men have a lot of differences between them, and the ability to lose weight at a fast pace is one of them. Think about that time you and your husband decided to make a lifestyle change together – you went to the gym, started eating healthier and dropped your bad habits all at the same time, yet the results popped up much faster for him than you. Why is that? According to endocrinologist Ula Abed Alwahab, MD, genes are most likely to blame.

“We hear this all the time, and it can be frustrating for women,” Alwahab told the Cleveland Clinic. “But unfortunately for women, their genetic makeup can make losing weight a little more challenging.”

Factors that contribute to the difficulty for women include lowered metabolic rate, affects of pregnancy, menopause and other conditions brought on by hormone imbalance. All of these changes in your life can make losing excess pounds and maintaining a healthy weight seem less attainable when you’re following standard tips and tricks.

But that doesn’t mean you have to sit around and let the weight gain ensue. There are plenty of changes – specific to women – that you can make to help the pounds shed quicker. Consider the following tips for losing weight:

Avoid Refined Sugars and Refined and Starchy Carbohydrates
According to Healthline, one of the most important factors to losing weight for women is by cutting the sugars and starches out of your diet. Because your body uses carbohydrates for

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How to Create a Home Gym

We may know how important it is to get active and to lead healthy lifestyles, but for some people, that is harder because of financial stressors that can put roadblocks in our path towards health. While it’s unfortunate, living a healthy lifestyle can be fairly expensive. Fresh foods like fruits and vegetables tend to cost more than their unhealthier counterparts, and gym memberships can be several hundreds of dollars a month. While many want to live a healthy lifestyle, they may find that financially it’s difficult to commit to this decision to dedicate their time and money to a gym. Luckily, there are ways to bring a gym to you which will save time and money. This article dives into how to create a home gym.

You can create a home gym for a variety of budgets and reasons. For some, they’d prefer to work on their health in the privacy of their own home without the possibility of anyone judging them. Others may need to focus on monetary savings and can’t commit to a monthly gym membership right now. Some may have longer commutes to work that make finding the time to drive to a gym, change, workout, then drive home and get everything ready for the next day simply impossible. Creating a home gym can be a wonderful solution for all of those problems listed.

Follow these steps on how to create a home gym to create the perfect workout space for your needs.

• Dedicate an area to your gym space. Even if you don’t have a spare bedroom, you can still carve out a chunk of space to be your gym. If you’re tight on space inside, look at your back porch and see if there’s an area there that could work for your equipment.
• Determine your budget. Knowing what you can spend on this project is the second place to start once you’ve determined the area you can put the gym in.
• Determine what equipment you’re going to buy. Depending on your needs and wants, your home gym can be as fancy as a regular gym with all the equipment or it can be minimal to meet your needs and offer you simple workouts you can complete daily. If you prefer running outside, then there’s no need to spend money on a treadmill or elliptical machine. Same if you have a bike you like to ride outside in your neighborhood. If you can’t afford a high-tech weight machine, look at ordering several sets of differently weighted dumbbells or kettle bells. You can complete all necessary strength training workouts with those, and they are much more affordable than a large machine.
• Search for deals. Depending on what time of year you are searching for this equipment may allow you to save money. Searching at the new year can help you to save on workout equipment as many stores are offering sales relating to New Years resolutions.

Setting up the Gym

• We suggest putting some rubber flooring down underneath your equipment to protect your current flooring from potential cracks, dings, and damage. There are many versions of rubber flooring, some that piece together like a puzzle, others that are a flat piece that you can cut to size.
• Set up your area with enough space for you to move around and do your workouts in. Don’t put yourself in a corner or in too tight of an area where you are unable to move comfortably, and if you have equipment, have enough space around each one that a friend and you can use the equipment without causing injury.
• Add a few mirrors to help you perfect your form and ensure that you are not lifting in a way that you can cause damage to your muscles.

Enjoy the Gym

Get your workouts in and enjoy your new workout area that inspires you to be your best self.

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