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Daily Archives: December 22, 2016

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14 Anxiety-Control Goals For 2017

http://www.popsugar.com/fitness/How-Manage-Anxiety-42885535

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If anxiety has been ruling your life in 2016, then this new year is the time for you to have a fresh start. Make mental health resolutions that will help manage anxiety and give you a greater sense of control over your brain and your life.

You can implement these 14 things throughout the year or try one or two a month. Either way, you’ll be feeling stronger, more empowered, and happier every day. We all have anxiety, some of us more so than others — these things can help us keep it in check. Let’s do this!

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Practice deep breathing. Get yourself a tracker or an app, or learn some techniques from yoga. Learning good, slow breathing techniques can come in handy if you’re experiencing a panic attack or extreme anxiety.
Take up a meditation practice. Whether it’s on a meditation app, in a class, with a YouTube video, or on your own, calming yourself at least once a day can help manage your anxiety in a powerful way.
Eat more foods with anxiety-reducing minerals. Did you know that there are foods that can calm you down? Omega 3s, B vitamins, magnesium, and more can all contribute to a greater sense of calm. Many therapists and psychiatrists also recommend a diet that is rich in foods like salmon, which are chock-full of mood-boosting omegas.
Start a gratitude journal. When everything feels too overwhelming, a journal can help. Write down all your thoughts, but also remind yourself of the positives and what is rooted in reality. Bring yourself to the present moment.
Find a therapist you love. You can only do so much on your own. If anxiety is a part of your everyday life, a therapist should be, too. Honestly, we can all benefit from therapy, and we could all stand to learn a little bit more about ourselves, our brains, and how we operate as individuals. Committing to regular therapy can help give you a sense of control over your life and your anxiety; it’s a built-in a support system and a safe place to talk about what you’re going through with tools that have been proven to work.
Find a workout you love. One that actually works for you and your anxiety. While yoga is calming and centering for many, some anxiety sufferers feel like it’s too much stillness and they’re left alone with overwhelming thoughts. Maybe you need a challenging new workout where you don’t have a second to think about anything but what you’re doing in that moment. Finding a workout that forces you to be present is imperative.
Take more self-care days. Too many plans and too many people asking for things from you can agitate your anxiety. Take a weekend day where you say no to plans and give yourself a break to do exactly what you need and want to do, even if that means doing nothing all day.
Disconnect from technology more. Are constant texts, emails, and social notifications bogging you down mentally and emotionally? Turn it off. Keep your phone charger away from your bed. Take a few hours a day to disconnect.
Try a natural practice, like reiki, acupuncture, oil diffusing, forest bathing, or earthing. Each of these holistic approaches have been shown to reduce stress, anxiety, and depression. Can’t hurt to try!
Have a mantra for the year: “Anxiety does not control me.” Repeating this to yourself can serve as a constant reminder that you are in control of your life and mental illness does not rule you. Everyone has anxiety; it’s what makes us human! What matters is our relationship with it. You wouldn’t let a friend control you, so don’t let your anxiety control you either.
Get more sleep. Sleep is a huge factor in reducing anxiety and stress. Make it a goal to get at least seven or eight hours per night.Remove unhealthy relationships and nurture the good ones. There are going to be people in your life who either just don’t understand anxiety or don’t make you feel good and perhaps make your anxiety worse. You don’t need those people in your life! Foster your relationships with the people who build you up, support you, and understand when you need some time to yourself. Those people are on your team and will be there for you for life.Cut back on caffeine. If you’ve known about your anxiety for a while, you’ll already know this, but if you’re just learning, it’s especially important to know: caffeine can trigger panic attacks. If you’re a daily coffee drinker, you might be surprised at how much it’s impacting your anxiety levels. Stop feeling bad about feeling bad. You’re not a bad person, there’s nothing wrong with you, and it’s OK to have anxious feelings. Feeling guilt or shame around your anxiety is only going to make things worse — they’re useless emotions that serve no purpose! Let go of the burden and know that it’s OK to not feel happy or 100 percent all the time.

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Oprah Reveals She Lost Over 40 Pounds by Eating Pasta and Tacos — See the Proof

http://www.popsugar.com/fitness/Oprah-Lost-Over-40-Pounds-Weight-Watchers-42885039

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

When Oprah Winfrey teamed up with Weight Watchers last year, we knew she was going to take her goals seriously. She believed in the program so much that she bought 10 percent of the company for $43.2 million and now we are amazed at how much it’s paying off. Oprah is giving us all the hope and motivation we need to start the New Year by revealing that she lost over 40 pounds on Weight Watchers and not once felt like she couldn’t eat what she loved.

“I’ve eaten everything I love, tacos, pasta, I’ve never felt deprived,” she says in the video above. In the two new advertisements released by the company, Oprah speaks out about finding a balance between living her life and eating the foods she enjoys — and that no one should have to pick one or the other.

It’s the first time Oprah’s spoken about exactly how much weight she’s lost, but now, she’s boasting the big number with a huge smile on her face (and with a glass of wine in hand). Check out the second video below, where Oprah talks about indulging in her favorite treats and being incredibly happy with her success.

“Like everybody, I want to live a life that’s full,” she explains. “Full of the happiness found in living the life I want. Full of the energy that comes with good health. Full of the great foods I love, and at Weight Watchers I don’t have to choose between weight loss and living well. I live well while losing weight . . . Most important, it works!”

Oprah has never been shy about her weight-loss journey and her struggle with fluctuating, but we are so happy to see that she’s found a regimen she’s so passionate about and one that works so well. “I can honestly tell you, I struggle no more,” she said.

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Britney Spears Shares Her Trick For Balancing in Handstand

http://www.popsugar.com/fitness/Britney-Spears-Handstand-Trick-42883822

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Stretching in the morning keeps me motivated 💜💜💜💜

A photo posted by Britney Spears (@britneyspears) on Dec 21, 2016 at 4:39pm PST

Handstands in the morning! We love Britney’s caption to this Instagram pic, “Stretching in the morning keeps me motivated.” And now we’re inspired to get moving too! Try this handstand trick where you kick up and balance your foot on something like a Bosu Ball on a bench, a wall, a coffee table, or even your couch. It feels so good to be upside down — you gain new perspective, increase your circulation, and it’s one of the funnest ways to tone your upper body. PS — that dog in the background makes this pic even more awesome!

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How Powdered Blood Could Revolutionize Medicine

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The place to come for fitness, weight loss, supplement, and just awesome health info.

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During an emergency, having blood on hand for transfusions is critical. But blood needs proper refrigeration, making on the spot care a difficult task. But what if paramedics were equipped with bags of powdered blood cells that could be combined with water and immediately distributed?

It may sound like science fiction, but doctors are working to develop artificial blood cells that could save lives down the line.

“Transfusion medicine is challenged by the limitations arising from storage of red blood cells, which are a living tissue, that must be kept cold, have a shelf-life of only 42 days, and must be used within about four hours of removal from refrigeration,” says Dr. Allan Doctor, a professor of pediatrics, biochemistry, and molecular biophysics at Washington University in St Louis, Missouri.

Doctor and his colleagues have developed an artificial blood substitute called ErythroMer. The research is in the very early stages, but the researchers have so far shown promising results in a proof of concept study in mice. They were able to show that when mice were inserted with ErythroMer, the artificial blood was able to deliver oxygen to tissues in the same way as normal mice blood. They were also able to use ErythroMer to resuscitate rats that were in shock and had lost about 40% of their blood, Medscape reports.

Doctor presented the work in early December at the American Society of Hematology 58th Annual Meeting.

Much more study is needed before it can be determined if the artificial blood cells could be used in humans, but Doctor says he envisions ErythroMer could transform care for situations like military casualties or for people that need to be resuscitated before reaching a hospital.

“Next steps are to confirm our promising findings in a larger animal model, screen and address any toxicities, scale production, and eventually test for safety and efficacy in humans,” says Doctor.

Also check out http://healthywithjodi.com

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I Refuse to Work Out, but I Do These 4 Things Instead

http://www.popsugar.com/fitness/Exercise-Alternatives-37187340

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

I truly hate running. I’ve tried every fitness class my city offers — and living in one of the fittest cities in the country means I have a lot of options. And at-home workouts? The living room in my tiny San Francisco apartment is about as wide as my wingspan. I don’t work out, but I am still the healthiest and most fit I’ve been in my adult life.

I know that fitness means something different for everyone, and I am not saying that working out is something people shouldn’t be doing, either because they want to, because they need to, or both. But when it pertains to my own fitness regime, I can knock it, because I sure as hell have tried it all.

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Growing up, I was active and athletic. I participated in an array of sports — from basketball, track, dance, and gymnastics to swimming, diving, and horseback riding. I was also an active nanny for years, and anyone who has kids or works with them knows that keeping up with two toddlers is more work than running a marathon. I loved it all and never once thought of what I was doing as a workout or as something that I had to push myself to do. Then my focus shifted significantly. No longer was I a high schooler with time to spare and a metabolism the speed of light — I was a determined college student dedicated equally to my GPA and happy hour, and then I was a postgrad professional looking for a job. When was I supposed to be squeezing in a trip to the gym, especially considering the fact that getting myself there was like pulling teeth?

Still, I tried everything to stay healthy and in shape. I bought fitness videos and watched countless online workouts for people who hate working out, for people who live in small apartments, for people who don’t know body balls from barbells. I signed up for individual classes at yoga, barre, and cycling studios, experimented with different gyms, took boxing lessons, and even tried my hand at aerial silks (which were by far my favorite!). Still, nothing quite did it for me. I skipped classes, made excuses, and ultimately felt worse about myself because I simply couldn’t muster the motivation everyone around me seemingly had for fitness.

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What I realized about myself is this: I hate exercise that feels like effort. For me to get a good workout, the results need to be incidental, not intentional, which is why fitness activities that aren’t focused on the workout aspect, but more on the fun, appeal to me most. So I stopped working out. I implemented a few simple things into my daily routine — simple being the operative word here — and I have never felt healthier, more in shape, and happier since letting go of other people’s idea of what fitness should be and instead doing what really works best for me. Here’s how I did it.

I stay constantly active and on my feet.

I am never, ever idle. Seriously, it’s to the point where I risk running into people (and poles) daily because I read while walking through the city. I am constantly on the move, even at work. I get up and down several times an hour and take my laptop to places in the office that allow me to stand (standing desk is next on the list). On the weekends, I make sure to allow myself some downtime with Netflix or a good book, but I don’t waste beautiful, sunny California Saturdays sitting on the couch.

I walk everywhere I can.

I am lucky to live in a place where walking is not only possible but also very practical. I honestly think this is the key to staying in shape for me. I walk everywhere. I have a Fitbit, but my biggest thing about having one is to not let myself dwell on the nitpicky parts of the device. I don’t log every calorie I eat, and I don’t use it to lose weight. I just love challenging myself every day, and having it on my wrist reminds me to take the stairs instead of the escalator and to not waver at the sight of a San Francisco hill but conquer it so that I’m rewarded with an amazing view when I make it to the top. Just this weekend I caught up with my mom on the phone while walking the three miles from my house to Target (totally worth the trek!), then hopped on a bus on the way back home since I had bags. Two birds, one stone.

I eat healthy.

I have a very healthy diet. I eat what I think is probably most similar to a Paleo diet — but I don’t diet. I just try to stick to things that are natural, clean, and not overly prepared, like vegetables, fruits, fish, and meat. I also don’t overeat, mainly because I can’t stand feeling sickeningly full, so I am a huge proponent of multiple small meals throughout the day. It makes the workday go by faster when you get to snack on something every couple of hours, anyway! Sweets aren’t my thing, but I swear by a rare steak every now and then and a postwork glass of red wine. I avoid mixed alcoholic drinks because, to be honest, I can’t stand the sugar, and I drink my coffee black unless I opt for green tea instead.

I make fitness fun.

I’ve stopped pushing myself to go to classes and join a gym, but instead I save my energy for activities that I can get really excited about. I ski, I swim, I dance, and I ride horses any chance I can get. I’m planning my next biking trip across the Golden Gate Bridge, and my last hike took me on a five-hour adventure through a redwood forest in Northern California. I make fitness fun for myself, and in doing so, I’ve learned to love my version of a “workout” so much that I am more in shape than I’ve ever been in my adult life. I am climbing toward my 30s feeling incredibly fit, and what’s more, I’ve finally found a way to stay healthy without hating it.

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21 Reasons Sleep Should Be Your #1 New Year's Resolution

http://www.popsugar.com/fitness/What-Happens-When-You-Dont-Sleep-42881759

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

Sleeping is one of those things that we all say we’re going to do more of . . . and then never actually do. But it’s a more serious problem than you think. While we were making resolutions about drinking more water and adding more sleep to our schedules, we began to wonder what would happen if we didn’t follow through on said resolutions. We know what happens when you don’t drink water (it’s scary), but what about when you don’t sleep?

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As it turns out, the effects can be crazy serious — and weight gain isn’t even the worst of it.

Milder Effects

In the earlier stages, you’ll experience effects like:

Stress
Weakened immune system
Lowered sex drive
Forgetfulness
Impaired judgment and higher risk of accident
Blemishes, dull skin, puffiness, or dark circles

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Severe Effects

When you consistently don’t get enough sleep, it takes a serious toll on your body — it can even lead to death.

Greater chance of coronary heart disease and/or stroke
Greater chance of developing diabetes
Higher risk of cancer
Worsened symptoms of depression
Worsened symptoms of anxiety
Weight gain
Shortened life span and increased risk of death

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Symptoms of Fatigue

Before you notice the effects of skipping zzzs, you’ll likely notice these symptoms that may be indicators you have a serious problem.

Tiredness (seems obvious, but . . . )
Headaches
Faintness or dizziness
Aches, chills, or muscle soreness
Loss of appetite or nausea
Unusual irritability, moodiness
Physical fatigue and muscle weakness
Blurred vision

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This Flat-Belly Smoothie Bowl Takes Only 5 Minutes to Make

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Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

We love sweet and tangy pineapple recipes, especially because pineapple contains an enzyme that aids in digestion. Ready to banish bloat with pineapple? This smoothie bowl not only harnesses the flat-belly powers of the fruit, but also combines it with digestion-aiding granola and probiotic-rich yogurt, making for a powerhouse breakfast.

Keep the bloating away and your system regular with a fresh and frosty bowl that takes only five minutes to put together (and tastes like a tropical treat!).

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It May Be Freezing, but Here's How 1 Girl Makes Winter Workouts Happen

http://www.popsugar.com/fitness/How-Work-Out-When-Cold-Dark-35881493

Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy

‘Tis the season to lose all fitness motivation . . . I’m serious! Once the cold weather hits and the holidays are in clear sight, my healthy eating goals go out the window, and so do my workouts. And with more hours of dark than daylight, just getting out from under my comforter can seem like too much effort. Luckily, I’ve learned my lesson — if I can get my butt to the gym or out the door to start a run, I can accomplish it — it’s just finding the motivation that’s truly a struggle. These seven tricks have helped jolt me back in to my routine, so give them a try!

Related: Hate Morning Workouts? You Should Probably Read This

Let There Be Light

When it’s dark in the morning, my first inclination is to just keep hitting snooze until I finally drag myself out of bed. To combat my early morning laziness, I’ve found one trick that seems to really work: turning on my light. As soon as my first alarm goes off, my arm shoots up and flips the switch, forcing me to be bathed in a warm glow. Soon, I’m out of bed and ready to get outdoors.

Warm Up Indoors

If I’m headed out on a run when the temperatures have dipped down, I wake up my mind and body with a quick warmup in the lobby of my apartment building. Sure, it looks a little silly if a neighbor catches me doing a few jumping jacks and high knees, but it’s well worth it.

Related: Reasons to Exercise Outside in the Winter

Gear Up

Most of the year, my go-to outfit is shorts and a t-shirt. But when I’m struggling to make it out in the chilly weather, cozy clothes make everything just a little bit better. Stylish outerwear built for the cold like warm jackets (with reflective strips if possible) or even running gloves make my time spent outdoors much more bearable.

Plug In

OK, this may seem like cheating, but on days when I’m struggling to get myself off the couch and into the gym, I’ll treat myself. I tote along my phone and play a favorite Netflix show while I hit the bike or elliptical. Getting engrossed in a favorite series is a foolproof way to distract you from a workout, and it’s a great way to get yourself up and off the couch — no watching unless your feet are moving!

Get Set to Sweat

I’m always cold during the Winter, so the one thing I really look forward to is getting toasty. Whether it’s hitting up a Bikram yoga class or just spending a few extra minutes in the sauna post-cycling class, just the thought of basking in the heat is enough to get me going.

Lug Your Gym Bag to Work

Winter nights are the death of evening workouts. When I leave the office in the pitch dark, all I can think about is curling up under my covers with a hot chocolate in one hand and a book in the other. But if I make sure to tote my gym bag to the office, I’ll know that the entire walk home I’ll have a constant reminder that the gym is just a quick walk away.

Recruit a Buddy

Yes, I know I’ve shared my love for running alone in the past, but desperate times call for desperate measures. During the Winter, one of the biggest tricks you can pull is recruiting a buddy to hit the gym with you. No matter what you do or at what time of day, enlisting a partner will mean that the moment you start to drag your feet on the way to work out, you’ll have no choice but to make it there anyway.

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