Beauty-Health

Great Recipes for Football Sunday

Great Recipes for Football Sunday

Give Thanks, Today and Everyday

As we celebrate today, Thanksgiving Day with family and friends, let’s take a moment to give thanks to the One who made it all happen for you and I.
This is the day that we set aside each year to be thankful.  It goes beyond the turkey, dressing and pie.  This day is a reflection of how we all came to be.
From a purely linguistic approach, let’s talk about the word Thanksgiving and see how it has biblical application:
In the King James version of the Bible:
The word thanks appears 73 times
The word thanksgiving appears 28 times
The word thank appears 27 times
The word thanked appears 3 times
The word thankful appears 3 times
The word thanksgivings appears 2 times
The word thankfulness appears 1 time
The word thanking appears 1 time
The word thankworthy appears 1 time
Thankfulness is a big deal in the Bible. In fact, it’s one of the few specific things that we’re told is God’s will for us (1 Thes 5:18).
So, what does it mean to give thanks?
Several Greek and Hebrew words are translated “thanks” and “thanksgiving” in the Bible, but here are the big two:
Hebrew: ydh
This is the main word for thanks in the Old Testament. The concept of thanks comes up 102 times in the Old Testament, and this word is used 72 of those times. Here’s the definition:
“Acknowledging what is right about God in praise and thanksgiving (1 Chr. 16:34).”
It can also mean “a right acknowledgment of self before God in confessing sin (Lev. 26:40)<a name="_ftnref1" id="_ftnref1"></a><a href="https://overviewbible.com/thanksgiving-definition-bible/#_ftn1">[1]</a>.”
Greek: eucharisteo
Thankfulness comes up 71 times in the New Testament, and most of those instances are this word, or related to this word. The definition: “To show oneself grateful, to be thankful, to give thanks […] used in a religious sense with or without reference to God.”
Even Jesus gave thanks before eating his last supper with the apostles (1 Co 11:24).
Feeling and expressing appreciation is good for us. Like any wise father, God wants us to learn to be thankful for all the gifts He has given us (James 1:17). It is in our best interest to be reminded that everything we have is a gift from Him. Without gratefulness, we become arrogant and self-centered. We begin to believe that we have achieved everything on our own. Thankfulness keeps our hearts in right relationship to the Giver of all good gifts.
Giving thanks also reminds us of how much we do have. Human beings are prone to covetousness. We tend to focus on what we don’t have. By giving thanks continually we are reminded of how much we do have. When we focus on blessings rather than wants, we are happier. When we start thanking God for the things we usually take for granted, our perspective changes. We realize that we could not even exist without the merciful blessings of God.
First Thessalonians 5:18 says, “In everything give thanks; for this is God’s will for you in Christ Jesus.” We are to be thankful not only for the things we like, but for the circumstances we don’t like. When we choose to thank God for everything that He allows to come into our lives, we keep bitterness at bay. We cannot be both thankful and bitter at the same time. We do not thank Him for evil, but that He is sustaining us through it (James 1:12). We don’t thank Him for harm He did not cause, but we thank Him when He gives us the strength to endure it (2 Corinthians 12:9). We thank Him for His promise that “all things will work together for the good, to those who love God and are called according to His purpose” (Romans 8:28).
We can have thankful hearts toward God even when we do not feel thankful for the circumstance. We can grieve and still be thankful. We can hurt and still be thankful. We can be angry at sin and still be thankful toward God. That is what the Bible calls a “sacrifice of praise” (Hebrews 13:15). Giving thanks to God keeps our hearts in right relationship with Him and saves us from a host of harmful emotions and attitudes that will rob us of the peace God wants us to experience (Philippians 4:6–7).
The word “Give” appears 921 times in the Bible, almost as many times as “Faith” (270), “Hope” (165), and “Love” (541) added together. Giving is an expression of faith, hope, and love.
Give is mentioned more than any other subject in the Bible:
2 times more than Heaven and Hell combined
3 times more than love
7 times more than prayer
8 times more than belief
17 of 38 parables involve the concept of giving
15% of God’s Word discusses giving
2,350 verses discuss giving
With our hectic schedules, with life coming at us at high speed, and the ever-present need to problem-solve from sun up to sundown, life quickly becomes exhausting and overwhelming. And with that exhaustion and overwhelm often comes a forgetfulness of the good things in our lives.
We’ve been focused on the hard stuff, the urgent stuff, the not-so-good stuff and have missed opportunities to give thanks. But when we purposefully and consciously take the time daily to stop and give Him thanks, we’re able to put life into perspective.
Though today’s world seems scary and uncertain, when we show our gratitude to God for all He is, all He’s given, all He continues to provide, we’re reminded of His faithfulness. When we offer up prayers of thanksgiving, our minds are opened to recall times when we’ve trusted Him and He saw us through that difficult time. He was faithful and He will be faithful.  When we give thanks, we’re further made aware of how every good and perfect thing we’re blessed with is from Him.
God is a loving Father who wants the very best for us. He yearns for our hearts to be full of praise and thanksgiving, because He knows that when that’s not the case we’re prone to discontentment.  And a heart that is discontent leads to a life of strife, jealousy, and ultimately makes us more vulnerable to the schemes of the enemy
Today, no matter how busy or hectic our schedules may be, let’s pledge our obedience to start purposefully, daily, giving thanks for how He has blessed us and for who He is.
Have a happy, healthy Thanksgiving!
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Give Thanks, Today and Everyday

As we celebrate today, Thanksgiving Day with family and friends, let’s take a moment to give thanks to the One who made it all happen for yo...

What is the Difference Between Perimenopause and Menopause?

Menopause is inevitable for every woman, and this time of life can be a pleasant experience if you are proactive with hormone balancing when these changes are occurring within your body. What many women don’t realize is that they will actually go through several stages of hormone changes, including perimenopause, before menopause occurs.
What is Menopause? 
When a woman goes through menopause, her body will <a href="https://www.myhdiet.com/healthnews/science_of_her/understanding-menstrual-irregularity-in-perimenopause/">stop having a monthly cycle</a>. This stage is normal and expected, and once menopause has occurred a woman can no longer reproduce. For many women, this experience happens in their late 40s or early 50s, although it might happen earlier depending on a woman’s hormone levels.
What is Perimenopause? 
Your body won’t make the transition to menopause overnight, unless there is a medical procedure that causes “sudden menopause.” This sudden change only happens in situations where a woman has a treatment that directly impacts hormone production, such as having her ovaries removed.
Instead of going into natural menopause suddenly, there is actually a transition period known as “perimenopause.” Typically, this transition starts between 8 and 10 years before full menopause happens, and the transition causes a gradual decrease in hormone levels. Most women experience the onset of perimenopause in their 40’s, but some women might start experiencing the symptoms in their 30’s. This transitionary period of perimenopause will continue until menopause starts, which happens when the body stops releasing eggs.
Symptoms of Perimenopause and Menopause 
The symptoms of perimenopause and menopause are quite similar, and many women notice that the symptoms get worse as the hormone changes increase. Common symptoms include:
<ul>
<li>Hot flashes</li>
<li>Mood swings</li>
<li>Decreased libido</li>
<li>Vaginal dryness</li>
<li>Fatigue</li>
<li><a href="https://www.myhdiet.com/healthnews/science_of_her/is-perimenopausal-breast-tenderness-normal/">Breast Tenderness</a></li>
<li>Frequent urination</li>
<li>Sleeping problems</li>
</ul>
Balancing Your Hormones 
Regardless of your age, you can take a proactive approach to balance your hormones and reduce the impact of these symptoms. Improving your overall health will have a direct impact on the way your hormones are released within your body, which means that you have some control over the way you are affected by hormone changes during perimenopause and menopause. If you want to minimize the uncomfortable symptoms, then you need to be proactive to make healthy food and lifestyle choices every day.
Examples of healthy choices include sufficient sleep each night, eating healthy foods, staying away from sugar and junk food, exercising regularly, and avoiding alcohol/smoking. Many women also find that it is beneficial to use a high quality supplement to balance their hormones and support overall health and wellness. The <a href="https://shop.myhdiet.com/catalogsearch/result/?q=+luminology">Luminology supplements</a> offered here on our website are great for women of all ages. Take a look at the options that are available, and you will see that there are different products that you can use depending on your stage of life.
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What is the Difference Between Perimenopause and Menopause?

Menopause is inevitable for every woman, and this time of life can be a pleasant experience if you are proactive with hormone balancing w...

Plant-Based Green Bean Casserole

No matter what time of year, this healthy and easy to make Plant-Based Green Bean Casserole is sure to please any crowd.
Fresh green beans and herbs, and creamy plant-based mushroom soup come together to create the perfect side dish. Pureeing steamed cauliflower creates a creamy and rich texture without the need for dairy.
<h4>Cauliflower Power</h4>
The love of cauliflower runs deep here at NS. Partially because it’s one of my favorite vegetables to cook with because it’s so versatile and because the health benefits of cauliflower are notable!
Cauliflower has compounds involved in cancer protection that also help with decreasing inflammation, cardiovascular benefits, and digestive health. Sulforaphane found in cauliflower helps protect the digestive lining and prevents bacterial overgrowth such as H. pylori., and detoxification support.
<h4>Something for Everyone</h4>
Spoiler alert! Here’s a sneak peek of what we’re bringing to our next holiday gathering. Not only are these recipes packed with vitamins and nutrients, but they’re incredibly easy to make!
<ul>
<li><a href="https://nutritionstripped.com/best-vegetarian-nut-loaf/">Vegetarian Nut Loaf</a></li>
<li><a href="https://nutritionstripped.com/mashed-roasted-sweet-potatoes/">Mashed Roasted Sweet Potatoes</a></li>
<li><a href="https://nutritionstripped.com/endive-and-apple-salad/">Endive Apple and Herb Salad</a></li>
</ul>
Did someone say batch-cooking? Whether you’re a seasoned batch-cooking pro, or just learning the ropes, this Plant-Based Green Bean Casserole is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite <a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">glass containers.</a>
The post <a rel="nofollow" href="https://nutritionstripped.com/plant-based-green-bean-casserole/">Plant-Based Green Bean Casserole</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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Plant-Based Green Bean Casserole

No matter what time of year, this healthy and easy to make Plant-Based Green Bean Casserole is sure to please any crowd. Fresh green beans ...

Tips for Avoiding Osteoporosis

According to the National Osteoporosis Foundation, osteoporosis is common in the U.S. Nearly 54 million people live with the condition or have low bone mass, putting them on the verge of developing osteoporosis in the future. But this figure isn't the only surprising statistic surrounding the debilitating disease; the NOF reports that osteoporosis causes 2 million broken bones annually, resulting in about $19 billion in related health care costs. Within the next 10 years, the condition is expected to be responsible for 3 million fractures and cost $25.3 billion in care every year.
Avoiding osteoporosis isn't critical for only your health; it's crucial for staying out of the hospital and forking hard-earned money over to the so-called health experts. Here are a few natural ways you can avoid osteoporosis and take back total control of your wellness:
Exercise Regularly 
You already know that physical activity is imperative for healthy aging. But the benefits go beyond helping you maintain a regular weight and enhancing your mood. Weight bearing exercise can improve your posture, movement, flexibility and balance while strengthening your bones to prevent the development of osteoporosis. But remember: Overdoing any type of exercise can put too much strain on your bones and muscles, which can ultimately weaken your joints. That's why you need to constantly switch things up to reduce putting too much pressure on a certain set of joints.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
"Exercise improves your posture, movement, flexibility and balance."
</div>
Head to the local fitness center to see what kind of exercise classes they offer. A mixture of cardiovascular options, such as biking and jogging, plus other strength and endurance activities, like swimming and lifting weights, can strengthen your bones and muscles, as well as increase overall movement in your body. The improved balance and posture can also reduce your risk of falling and breaking bones in the future.
Prioritize Rest 
Do you follow the National Sleep Foundation's daily recommendations of 7 to 9 hours of rest every night? If not, you could be at greater risk for osteoporosis. A study conducted by researchers at Eastern Virginia Medical School in Norfolk found that men and women aged 50 and older who slept six hours or fewer every night had a higher potential of developing osteoporosis in comparison to those who slept the recommended amount. To ensure you're prioritizing healthy sleep patterns, reevaluate your bedroom. Make sure the temperature is comfortable and the room is dark enough to keep you sleeping throughout the night. A soothing sound system or earplugs, depending on how sound impacts your sleep, can also be beneficial.
Follow an Alkalizing Diet 
Perhaps it's time to improve your current eating habits. A highly acidic diet, such as the Standard American Diet, can cause conditions like osteoporosis, arthritis, gout and other physically debilitating problems. An eating regimen that prioritizes natural, plant-based foods can prevent such conditions from developing. According to Rev. Malkmus, our own health expert and founder of the Hallelujah Diet, most foods from God's garden are alkaline and create the perfect balance of <a href="https://www.myhdiet.com/healthnews/rev-malkmus/dealing-with-osteoporosis-gods-way/">acidity and alkalinity</a> to maintain strong bones and promote ultimate wellness.
"A highly alkaline plant based diet, along with daily resistance exercises, will not only usually prevent the development of osteoporosis, but will in most instances initiate the innate self-healing needed to reverse the problem," according to Malkmus. "In time, this self-healing will restore bones to their proper density and strength."
Join us on the path to better wellness, and follow the Hallelujah Diet to reap the many benefits of God's natural sustenance.
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Tips for Avoiding Osteoporosis

According to the National Osteoporosis Foundation, osteoporosis is common in the U.S. Nearly 54 million people live with the condition or h...

9 Common Foods That Burn Belly Fat Fast & Naturally At Home

Updated: 11/25/2019 CONTENTS Overview 1. Almonds 2. Fruits and Vegetable 3. Green Tea Smoothies 4. Lean Protein 5. Dairy Foods 6. Whole Grai...

How to Exercise in the Comfort of Your Home

Exercising during winter can be a pain. Sometimes you just don’t feel like braving the cold to get to the gym. Other times, the snow can get so bad that the roads are in no condition for traveling. Regardless of your reason for passing up the fitness center, one thing’s for sure: You can’t forgo exercise.
According to recommendations by The Centers for Disease Control and Prevention, adults are supposed to spend at least 150 minutes a week performing moderate-intensity aerobic activity, while also dedicating at least two days to muscle strengthening exercises that focus on the legs, hips, back, abdomen, chest, shoulders and arms. By spreading your normal fitness regimen out among seven days, you can realize various health benefits, such as controlled weight, reduced risk of developing chronic conditions, a boosted immune system, enhanced mood and more.
But if you’re not willing to go to the gym as often during the winter, how can you ensure you’re spending enough time exercising this season? It’s simple! You don’t need a bunch of equipment to get a good workout.  You can work your body in the comfort of your home! All you need is a little bit of space in your living room to get moving and a simple exercise regimen. Create a circuit out of the following moves to develop a 30-minute workout routine:
<div class="inlineImageWrapper" style="padding-right: 3px; margin: 10px!important; float: left; width: 100%!important; font-weight: 500; height: auto!important;">
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="You can exercise in your own living room." class="inlineImage" height="auto" id="14121609" src="https://pictures.brafton.com/x_0_0_0_14121609_800.jpg" width="100%" />You can exercise in your own living room.</figure>
</div>
1. Jumping Jacks 
A move you likely learned in elementary school gym class, jumping jacks make the perfect cardiovascular warm up move, working your calves, quads and shoulders all at once. Here’s a refresh: Start by standing tall with your feet together, bringing your hands to your sides. Quickly raise your arms above your head, simultaneously jumping your feet out to side. Reverse the movement, and repeat. Do as many jumping jacks as you can in 1 minute.
2. Lunges 
Lunges are a great way to challenge your leg muscles and improve your posture and balance. For the perfect form, keep your shoulders back and engage your core. Step forward with one leg, and lower your hips. Your knee should be bent at a 90-degree angle, bending forward until your thigh is parallel with the ground, and then move back to the starting position. Repeat the movement on the next leg. See how many lunges you can complete within a minute.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
“Target your core muscles with the low-belly leg reach.”
</div>
3. Low-belly Leg Reach 
To target your core muscles, try this exercise suggested by Health magazine. Lie down on your back with your hands behind your head, and lift your legs off the ground, bending your knees at a 90-degree angle. Lift your shoulders and perform a crunch, actively contracting your abs. Hold this position for 5 seconds. Exhale, extend your legs, reach for your toes and squeeze your abs for another 5 seconds. Repeat movement for 10 repetitions.
4. Tricep Dips 
Are your arms in need of a transformation, but you’re lacking free weights at home? No worries. You can perform tricep dips without any exercise equipment. Just sit down on the floor, extending your legs in front of you. Reach your arms behind your back, placing your hands facing your body, with palms down on the ground. Use your arms to lift your behind off of the floor, bending and straightening your elbows 20 times. Rest for 1 minute, and then repeat for another 20 reps.
Try FIT 10 
If you don’t have a lot of time to dedicate to fitness everyday but still want to put forth an effort, try <a href="https://shop.myhdiet.com/fit-10-ten-minute-exercise-program.html" target="_blank" rel="noopener noreferrer">FIT 10</a>. This concentrated-yet-comprehensive workout helps you tone, sculpt and burn within 10 minutes. The program comes with an instructional DVD, padded waist belt, strong resistance bungee band, travel bag and a quick start guide. Claiming there’s no time to head to the gym is no longer your excuse for skipping your workout. FIT 10 is the answer!
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How to Exercise in the Comfort of Your Home

Exercising during winter can be a pain. Sometimes you just don’t feel like braving the cold to get to the gym. Other times, the snow can ...

10 Habits For Healthy Moms

Learn these 10 habits for healthy moms because taking care of yourself is important too.
Maintaining good health as a mom is essential, after all, we can’t take care of anyone else if we aren’t in good shape ourselves! Being a healthy mom has two parts, minding your own health and looking out for the health of your family as well.
Parents wear many hats — we are the keeper of schedules, the master of bedtime ceremonies, the planner of meals and activities and the head nurse when there’s an injury. But we can’t do any of these jobs well if we’re overwhelmed, exhausted and undernourished.
Make each day a little healthier with these simple strategies for self and family care.
<h2>10 Habits For Healthy Moms</h2>
<h3>1. Take Care Of Yourself</h3>
Taking care of yourself first isn’t selfish, it’s self-loving and vital to do before you can take care of anyone else. This philosophy applies to physical, emotional, and mental health. For many moms, the early morning hours of the day before anyone wakes up is the only alone time available.
That first hour of the day is the healthy mom’s “power hour” to set intentions for the day such as the <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">2Q Daily Practice</a> (click to get it for free) from McKel’s Method. These first moments are so important for staying centered throughout the day and maintaining some control over your time and activities. If you wake up to social media, email inboxes and news headlines you’re thrown into a reactive mode so keep the screens off for this first hour to stay in the driver’s seat and direct the course of the day.
Meditating first thing in the morning is a powerful practice that can help you think clearer and problem solve better for the remainder of the day (<a href="https://link.springer.com/content/pdf/10.1007/s11427-011-4233-3.pdf" target="_blank" rel="noopener noreferrer">1</a>). People who meditate are also less reactive and more rational (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5337506/" target="_blank" rel="noopener noreferrer">2</a>), an important skill for all people but let’s be honest, especially crucial for parents (particularly those with toddlers!).
The first hour of the day is also a great time to exercise. Working out in the morning naturally creates fewer barriers to consistency, often the only thing getting in the way of you and the workout is the snooze button. Morning workouts may also boost productivity and executive function, the type of brain function responsible for activities like remembering phone numbers (<a href="https://bjsm.bmj.com/content/early/2019/04/24/bjsports-2018-100168" target="_blank" rel="noopener noreferrer">3</a>).
<h3>2. Make Lists and Journal</h3>
When you become a parent your to-do list literally explodes. This is the natural result of being responsible for additional people with needs just like your own. Feeling overwhelmed and anxious about all the things that need to get done can take a toll on both mental and physical health. Keeping an organized list is a great way to get everything out of your head and onto paper.
To avoid crowding your list, write agenda items on your calendar and things that need to be purchased on a running store list. Your daily to-do list should be short and sweet, prioritize the top 3-5 things that need to get done. For everything else, keep a running weekly list to pull those daily priorities.
<h3>3. Plan As Much As You Can</h3>
The key to using a calendar is to be flexible when scheduling downtime and tasks write things down (or enter if using a digital calendar). For a calendar to work and keep appointments and activities organized it has to be consistently used, otherwise it is a distraction and one more thing to carry around.
Loosely scheduled activities, projects, work time, exercise, etc., will create a place holder for when the thing that needs to get done, is going to get done. Without making time on your calendar, the goal of getting the thing done is really just hope without putting solid action behind it.
It might seem silly to schedule things like healthy family meals or workouts but this also helps to ensure time is made for those important events and priorities. Make sure to honor the mental commitment you’ve made to scheduled events and defend the time you’ve set aside for them.
<h3>4. Eat A Meal Together</h3>
Planning a week of healthy family meals in advance gives you time to get organized, create thoughtful, nourishing meals and limit wasted time and money spent on takeout or trying to figure out what to eat last minute.
Research also shows that eating together as a family has a number of health benefits including lower rates of obesity, better academic performance, greater self-esteem and resilience, less emotional stress and a greater sense of well-being (<a href="https://www.acpeds.org/the-college-speaks/position-statements/parenting-issues/the-benefits-of-the-family-table">4</a>).
<h3>5. Automate When Possible</h3>
Creating efficiencies can be a great way to carve out more time in your day for spending time with your family or working in some time on self-care. Consider what can be automated: can you automate and streamline grocery shopping, house cleaning, financial planning, schedule organization, etc.?
Any repeated activity that you do more than 4 times a week should and can be automated. There are so many apps and services available that will literally make life run like clockwork. This may require an investment of some time upfront to determine what really works for you and makes life easier but it will be worth it. Time is one of the most valuable assets we have in taking care of our minds and bodies. Automate whatever is reasonable to gain more time throughout the day.
<h3>6. Prioritize Sleep</h3>
Did you know that getting enough sleep helps the body repair DNA damage (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30837464" target="_blank" rel="noopener noreferrer">5</a>)? While sleep deprivation impairs cognitive functioning and behavior (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/" target="_blank" rel="noopener noreferrer">6</a>).
You inevitably have tasks that need attention when the kids go to bed and of course, you want some time to unwind yourself but, sleep should be a priority too. Set an alarm (yes, an alarm!) about an hour before you’d like to go to bed to make sure there is enough time to wind down before you hit the sheets.
Bedtime routines aren’t just for kids! Routine tells the brain what’s coming. With sleep, specific routines like powering down electronic devices and dimming the lights can actually enhance melatonin production (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/" target="_blank" rel="noopener noreferrer">7</a>), our body’s sleep hormone. Therefore if you’d like to improve the quality of your sleep and the ease of getting to sleep, a <a href="https://nutritionstripped.com/how-to-create-an-evening-routine/">nighttime routine</a> is essential. Basic night time routine ingredients include:
<ul>
<li>Avoiding screens and artificial light 1-2 hours before bed (more if possible)</li>
<li>Enjoying a relaxing activity like a bath, walk outside or reading</li>
<li>Clearing your mind by making a list of the things you want to address tomorrow</li>
<li>Meditating or deep breathing to reduce circulating stress hormones that can interfere with sleep (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23724462" target="_blank" rel="noopener noreferrer">8</a>)</li>
<li>Changing into cool and comfortable bedtime clothes</li>
<li>Preparing your room for sleep, turning off lights and adjusting the temperature as needed</li>
</ul>
If you need a little more support to get you bedtime ready, essential oils or tea are a great way to up your game. Try to diffuse calming essential oils like lavender, ylang-ylang or rose while enjoying a cup of chamomile or sleepy time tea.
Once you’ve got your routine down its time for the hardest part — getting into bed! Give yourself a hard deadline to get into bed to make sure your brain and body get some well-deserved rest.
<h3>7. Schedule A Date Night</h3>
Being a healthy mom means giving your mind a break from the day to day inner workings of the household. Schedule a date night with your partner, a friend, your family and do something that brings you joy, laughter, and happiness. Research shows that laughter decreases stress and increases feelings of being happy and satisfied. Laughter even has a beneficial impact on things like heart rate, oxygen consumption and muscle relaxation (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23724462" target="_blank" rel="noopener noreferrer">9</a>).
If you’re short on time, you might consider planning a date night that checks more than just the ‘get out of the house’ box. An active date night is a good choice if you have trouble fitting in exercise. Try something new or keep it simple, whatever your preference there are plenty of great activity options for a night out:
<ul>
<li>Kayaking</li>
<li>Taking a walk</li>
<li>Paddleboarding</li>
<li>Yoga</li>
<li>Bike riding</li>
</ul>
If you have trouble prioritizing self-care, an hour or two of pampering might be a better fit. Remember to plan in advance as most good spas and salons require a week or more of advance notice. Consider what would be most enjoyable for you and your partner.
Whatever you do for date night, getting out of the house can sometimes lead to mom guilt. This is totally normal. Try your best to enjoy the time away and think of it like recharging your battery. How well does your phone work if it’s not charged? It doesn’t work at all, right? Exactly! You’ll be better able to handle the challenges of the next day if you allow yourself some time away, even just for an hour.
<h3>8. Incorporate Activity Each Day</h3>
It may not be possible to get in a long sweat session every day. Although short bursts of activity may not be as satisfying as a long run or a spin class, science shows that they can be as effective for building muscle and cardiovascular fitness (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29567764" target="_blank" rel="noopener noreferrer">10</a>).
Short bursts of intense exercise also impact health on a cellular level, increasing the number of mitochondria (<a href="https://www.ncbi.nlm.nih.gov/pubmed/28273480" target="_blank" rel="noopener noreferrer">11</a>). Mitochondria are the little metabolic engines within each cell that govern essential functions like metabolism.
Aim for a few short bursts of activity throughout the day (any amount of time is good, even 1-2 minutes!) and incorporate regular non-intense movement throughout the day to accumulate around 7000 or more steps (<a href="https://www.ncbi.nlm.nih.gov/pubmed/31141585" target="_blank" rel="noopener noreferrer">12</a>).
Healthy families need exercise too! If alone time is not possible, work some exercise into family time with a hike, a trip to the trampoline park or literally anything that gets you up and moving.
<h3>9. Use Leftovers</h3>
This healthy mom hack is good for your body, the planet, and the budget. If you have little ones running around you inevitably have cut up fruits and vegetables that go un-eaten.
Not quite enough to save for the next snack but also too much to waste. Keep a few containers in the freezer to store these perfectly good morsels. I have one for soups, one for smoothies and one for chili and they each accumulate leftovers throughout the week. When its time to make a smoothie or a pot of soup, the container comes in handy to lend ingredients to the mix.
Short on recipe ideas? Here are a few to get you started:
<ul>
<li><a href="https://nutritionstripped.com/best-chicken-vegetable-soup/">The best chicken vegetable soup</a></li>
<li><a href="https://nutritionstripped.com/the-stripped-smoothie/">The stripped smoothie</a></li>
<li><a href="https://nutritionstripped.com/blue-morning-smoothie-bowl/">Blue morning smoothie bowl</a></li>
<li><a href="https://nutritionstripped.com/healthy-cincinnati-chili/">Chocolate cinnamon walnut Cincinnati style chili</a></li>
<li><a href="https://nutritionstripped.com/chicken-tortilla-soup/">Chicken tortilla soup</a></li>
</ul>
When in doubt you can always search for recipes using the ingredients you have stashed in your freezer containers or add them as an addition to the recipe ingredients. You’d be surprised, increasing the variety of fruit in smoothies or vegetables in soups often enhances the recipe rather than ruining it.
<h3>10. Pack Snacks For Stable Blood Sugars</h3>
Healthy families are fueled by good nutrient-rich foods. But this doesn’t happen on its own. If you rely on what’s available at fast-food restaurants and sporting events you and your family will be eating a lot of sugar, refined flours and vegetable oils — all inflammatory foods that are low in nutrients.
Being a healthy mom means you come prepared. In fact, I’m pretty sure moms take an oath to pack snacks before they leave the delivery room with their newborn! Packing snacks keeps you in control of what you and your family are eating on the go and prevents getting hangry. Some healthy, portable snacks include:
<ul>
<li>Nuts and seeds</li>
<li>Nut butter packets with apples or celery</li>
<li>Baby carrots and single-serve hummus or guacamole</li>
<li><a href="https://nutritionstripped.com/energy-almond-butter-balls/">Energy balls</a></li>
<li>Bars made from nuts, seeds, whole grains and dried fruit (like these <a href="https://nutritionstripped.com/chewy-coconut-and-fruit-bars/">simple chewy bars</a>)</li>
<li>E<a href="https://nutritionstripped.com/nutrition-stripped-energy-mix/">nergy mix</a></li>
</ul>
Don’t forget about the beverages! Make sure everyone has a reusable water bottle to bring with them for activities, running errands and appointments. A water bottle with a built-in filter is a good idea if you’re unsure of the quality of water you’ll come in contact with along your family adventures.
Tired of water? Try infused water, unsweetened sparkling seltzer, iced herbal tea or water with a splash of 100% fruit juice. Better yet, make sure your <a href="https://nutritionstripped.com/aquatru-water-filter-review/">water is filtered</a>.
<h2>Healthy Mom, Healthy Family</h2>
Taking care of yourself is the only way you can take care of your family. These simple hacks can help move you and your family move toward good health, one habit at a time.
<h3>Let’s Hear It</h3>
What are your tried and true healthy mom or healthy family hacks? And what are you going to try and tackle first on this list? #nutritionstripped
— <a href="http://nutritionstripped.com/team">Lindsay Malone, MS, RDN, LDN</a>
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10 Habits For Healthy Moms

Learn these 10 habits for healthy moms because taking care of yourself is important too. Maintaining good health as a mom is essential, aft...

33 Ways Sugar Ruins Your Health

Cookies, pies, cakes, pastries – are all plentiful this time of year. Whether it is a part at the office, church or home yummy sweats seem to abound. Of course, this is to be expected as the holidays affords many opportunities to celebrate. The question is what does all this celebrating do to our health.
Have you ever noticed that just after Thanksgiving or Christmas/New Year’s that so many people have runny noses, colds and flus? How did you feel last week after the Thanksgiving weekend? Did you, your wife. friends, co-workers, parents, siblings or children have some sort of a cold?
The immune system isn’t a single organ, it’s actually millions of tiny cells and organisms that help to protect your body. It’s a HUGE system that spans your entire body.
Sugar impacts your white blood cells by competing for space in those cells with Vitamin C. When Linus Pauling did research in the 1970s to find out how the body uses Vitamin C.  He discovered that white blood cells need Vitamin C to destroy bacteria and viruses. Sugar and Vitamin C are similar in their chemical structure. When you eat sugar, it directly competes for space in your immune cells with Vitamin C! The more sugar in your system, the less Vitamin C can get into your white blood cells.
Ok, maybe you know the damaging effects sugar has on the immune system but take a look all the other negative side effects from sugar that can be found in those delicious cookies, pies, cakes and donuts?
<ol start="2">
<li>Sugar upsets the mineral relationships in the body.</li>
<li>Sugar can cause juvenile delinquency in children.</li>
<li>Sugar eaten during pregnancy and lactation can influence muscle force production in offspring which can affect an individual’s ability to exercise.</li>
<li>Sugar intake is associated with the development of Parkinson’s disease.</li>
<li>Sugar can cause two blood proteins – albumin and lipoproteins – to function less effectively which may reduce the body’s ability to handle fat and cholesterol.</li>
<li>Sugar can increase reactive oxygen species (ROS) which can damage cells and tissues.</li>
<li>Sugar can cause hyperactivity, anxiety, inability to concentrate and crankiness in children.</li>
<li>Sugar can produce a significant rise in triglycerides.</li>
<li>Sugar reduces the body’s ability to defend against bacterial infection.</li>
<li>Sugar causes a decline in tissue elasticity and function – the more sugar you eat, the more elasticity and function you lose.</li>
<li>Sugar reduces high-density lipoproteins (HDL).</li>
<li>Sugar can lead to chromium deficiency.</li>
<li>Sugar can lead to ovarian cancer.</li>
<li>Sugar can increase fasting levels of glucose.</li>
<li>Sugar causes copper deficiency.</li>
<li>Sugar interferes with the body’s absorption of calcium and magnesium.</li>
<li>Sugar may make eyes more vulnerable to age-related macular degeneration.</li>
<li>Sugar raises the level of neurotransmitters: dopamine, serotonin, and norepinephrine.</li>
<li>Sugar can cause hypoglycemia.</li>
<li>Sugar can lead to an acidic digestive tract.</li>
<li>Sugar can cause a rapid rise of adrenaline levels in children.</li>
<li>Sugar is frequently malabsorbed in patients with functional bowel disease.</li>
<li>Sugar can cause premature aging.</li>
<li>Sugar can lead to alcoholism.</li>
<li>Sugar can cause tooth decay.</li>
<li>Sugar can lead to obesity.</li>
<li>Sugar increases the risk of Crohn’s disease and ulcerative colitis.</li>
<li>Sugar can cause gastric or duodenal ulcers.</li>
<li>Sugar can cause arthritis.</li>
<li>Sugar can cause learning disorders in school children.</li>
<li>Sugar assists the uncontrolled growth of Candida Albicans (yeast infections).</li>
<li>Sugar can cause gallstones.</li>
</ol>
How about making a difference at the Christmas parties and dinners this year by bringing desserts that might enhance the immune system rather than something that will contribute to the colds and flus people will experience when January comes around. Click here for some health dessert ideas.
Try making some <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/raw-christmas-fudge/">Christmas Fudge</a> for your next Christmas event. Click <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_type/desserts/">here</a> for some <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_type/desserts/">other great dessert ideas</a>. Maybe you would like to share one of your <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/submit-a-recipe/">favorites here.</a>
Excerpted from Suicide by Sugar by Nancy Appleton, PhD and G.N. Jacobs. Used with permission.
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33 Ways Sugar Ruins Your Health

Cookies, pies, cakes, pastries – are all plentiful this time of year. Whether it is a part at the office, church or home yummy sweats seem t...

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Mashed Roasted Sweet Potatoes

These Mashed Roasted Sweet Potatoes are the perfect healthy side that is packed with nutrients and easy to make!
By Roasting the sweet potatoes in the oven, you get smooth and tender potatoes and a caramelized flavor profile you can’t get from boiling. Adding fresh thyme to this dish gives a savory festive fresh taste. Using gluten-free miso adds a rich earthy flavor pairs perfectly with the sweetness of the potatoes.
<h4>Check your labels</h4>
For gluten allergies, make sure to use white and red miso that is gluten-free. Red miso frequently contains barley, wheat, and rye, so make sure to check the labels if you have gluten sensitivity. We have personally used Miso Masters Organic miso for years which is gluten-free and perfect for these Mashed Roasted Sweet Potatoes.
There are plenty of ways to get the health benefits from adding miso to your diet. Try adding it to salad dressings, sauces, and glazes. Also, check out our favorite <a href="https://nutritionstripped.com/warming-miso-soup/">Warming Miso Soup</a>!
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Mashed Roasted Sweet Potatoes

These Mashed Roasted Sweet Potatoes are the perfect healthy side that is packed with nutrients and easy to make! By Roasting the sweet pota...

Healthy Habits to Teach Your Children During the Winter

Top 24 Ways How To Get Rid Of Ingrown Hairs Fast & Naturally

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Top 7 Roman Chamomile Essential Oil Benefits And Uses

Updated: 11/14/2019 Table Of Contents I. Benefits II. Uses III. Is Roman Chamomile Essential Oil Safe IV. Side Effects Roman chamomile or Ch...

Health Benefits of Kindness

Christmas is just weeks away, and as is typical for the season, people start to feel generous.  Donations to the bell ringers with the red buckets increase, end of year donations to favorite charities will occur and you may even feel so benevolent as to put together a shoe box for an international missionary.
While, these are all quite attractive, did you know that kindness can actually help you heal your body?  Yes, there are numerous health benefits to being kind.
As we soon enter the season of “Giving,” we may want to look at some evidence that strongly suggests that this season should become a year-long experience.
Our brains love kindness – our neurological reward systems show similar activity when we win money and when the same money goes to a charity of our choice. In short, when we give, our brains look like they are gaining something – and the pleasure we feel makes us more likely to give in the future.
Research by Elizabeth Dunn at the University of British Columbia found that people given $50 who spend it on others are happier at the end of the day than people who spend it on themselves. The same goes for a work bonus of a few thousand dollars – even though, beforehand, people say they’d much prefer to spend the money on themselves. We are even happier when we remember buying things for others than when we remember buying things for ourselves. And the more generous we are in general – the more money we spend on gifts and donations – the happier we tend to be.
So, giving is pleasurable, but what about helping? It might seem easier to spend money on others than to spend time on them, but it turns out both forms of kindness make us happier. A study of more than 3,000 people found that 95% of people feel good when they help someone, 53% of people feel happier and more optimistic, and those feelings last hours or even days for 81% of people. The “helpers’ high” is a real phenomenon.
A 2001 study found that regular volunteering increases happiness, life satisfaction, self-esteem, and sense of control over life. And it works for young and old alike: black inner-city teens who tutor younger children have more positive attitudes toward self, others, their education, and the future; and elderly people who volunteer are more satisfied with life.
Kindness strengthens our immune system, reduces aches and pains, improves our cardiovascular profile, and boosts energy and strength in elderly people. In a 2006 study, the most loving and kind couples were shown to have the lowest levels of atherosclerosis (clogging of the arteries).
Various studies in the past 15 years have shown that regular volunteers have better health and (among the elderly and those with HIV/AIDS) a lower mortality rate.
So how often should we be out volunteering? A study by Allan Luks, famous for researching the “helpers’ high,” found that weekly volunteering makes you 10x more likely to experience health benefits than annual volunteering. Among older people ages 64-68, an Australian National University study found that we get the greatest health benefits from volunteering about 2-4 hours a week and little benefit from any time beyond that.
Even witnessing kindness might be good for us: a 1988 Harvard study found that participants who watched a 50-minute video about Mother Teresa had elevated levels of salivary immunoglobulin-A, which protects us from pathogens in food.
Over the past 15 years, various studies have shown a connection between kindness, altruism, and volunteering and less depression. For volunteers, this is the case as long as they don’t go overboard and overburden themselves by giving too much or too often. Being unkind to ourselves – via low self-compassion – is also connected to depression and low psychological well-being.
Oddly enough, those of us who are struggling might be some of the best candidates for kindness. Over the years, studies of people fighting disease, chronic pain, and emotional trauma have shown that kindness can help them cope better and combat negative emotions.
A 2004 Brown University study, for example, found that alcoholics who help other alcoholics have a 40% sober rate the next year, compared to 22% among alcoholics who didn’t help others. For patients with chronic back pain, helping other chronic pain sufferers actually decreased the intensity of their pain. And HIV patients who practice altruism can lower their stress levels.
Self-kindness is equally important for coping. When we’re ill or troubled, it’s easy to blame ourselves and think of all the things we could have done better, everything that’s wrong with us, all the opportunities we missed. Self-kindness is a way to find some peace and acceptance, and to care for ourselves the way we would care for a loved one in our situation. Chronic acne sufferers who practiced self-compassion for two weeks – including challenging their inner critic and writing a self-compassionate letter – experienced less shame and depression as well as less physical burning and stinging due to acne.
When self-critical people fail, their brains go into problem-solving mode; they feel more negative and try to avoid the reality of failure. When self-compassionate people fail, brain areas related to positive emotions and compassion activate, and they tend to be more positive and accepting. If you force self-compassionate people to list the worst things that have ever happened to them, they tend to comfort themselves and feel that everyone has been through a similar experience, while self-critical people feel negative and worse off than others.
In short, trauma presents an opportunity: Do we beat ourselves down even further, or give ourselves the care and comforting that we so desperately need? So many of us choose the former, but the benefits of self-kindness can be revolutionary.
Often, you’ll see things like “open the door for others,” “say hello to a stranger” or “hug a loved one” on lists of ideas for acts of kindness—but these behaviors and acts should be considered common courtesy and generally nice behavior rather than something extraordinary. These are things you should be doing any way!
Instead, think of things that you can do that take some thought, effort or time. Buy the coffee for the car behind you in the drive-thru lane, donate blood, hand out hats and gloves to people in need, pay the bill for another’s meal at a restaurant, shovel your neighbor’s driveway, leave a kind note of inspiration on a stranger’s car, bring flowers to a nursing home—the list could go on and on!
As Aldous Huxley said, “People often ask me what the most effective technique for transforming their life is. It is a little embarrassing that after years and years of research and experimentation, I have to say that the best answer is—just be a little kinder.”
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Health Benefits of Kindness

Christmas is just weeks away, and as is typical for the season, people start to feel generous. Donations to the bell ringers with the red b...

Tips for Reducing Weight Gain During Menopause

White Bean Chili Verde

Add a little color to your meal-prep day with this delicious and easy White Bean Chili Verde!
This White Bean Chili Verde is the perfect balance between function and flavor. The green chiles add wonderful complex flavors and beautiful color, and the beans provide a boost of plant-based protein. Throw in the superfood effects from fresh cilantro and you have a batch-cooking friendly meal that checks all the boxes.
<h3>Protein</h3>
Chilis, soups, and stews have tons of extra protein potential, depending on your unique diet.
Use whatever protein you enjoy to fit your unique eating habits. Whether you prefer tofu, tempeh, or animal proteins, this chili is the perfect vessel, depending on your preference.
For more information about animal proteins, what to look for, and how to shop for animal proteins check out our article <a href="https://nutritionstripped.com/guide-animal-protein/">Guide to Eating Animal Protein.</a> Also, check out our <a href="https://nutritionstripped.com/whats-wrong-with-factory-farming/">factory farming</a> article as it relates to animal proteins.
Did someone say batch-cooking? Whether you’re a seasoned batch-cooking vet, or just learning the ropes, White Bean Chili Verde is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite <a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">glass containers.</a>
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White Bean Chili Verde

Add a little color to your meal-prep day with this delicious and easy White Bean Chili Verde! This White Bean Chili Verde is the perfect ba...

Benefits of Eating Vegetables

You could jeopardize your overall health if you don't pay attention to the foods you eat. Consuming too much junk food, for example, can lead to chronic conditions such as obesity, diabetes, heart disease, high blood pressure, clogged arteries and more.
Making the decision to improve your lifestyle by following a primarily raw, plant-based diet is a health-conscious decision that improves your metabolism, <a href="https://www.myhdiet.com/healthnews/rev-malkmus/tips-building-strong-immune-system-age/">boosts your immune system</a> and promotes overall wellness and longevity while <a href="https://www.myhdiet.com/healthnews/cancer-news/how-many-vegetables-should-you-eat-for-cancer-prevention/">reducing your risk for chronic conditions</a> like the ones listed above. Some of the most important healthy diet staples consist of vegetables, and that's because they're so high in nutrients and provide a multitude of benefits.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
"The amount of fruits and vegetables we eat every day depends on age, gender and more."
</div>
According to Choose My Plate, an initiative by the U.S. Department of Agriculture, the amount of fruits and vegetables we eat every day depends on <a href="https://www.myhdiet.com/healthnews/rev-malkmus/how-many-fruits-and-vegetables-should-you-be-eating/">age, gender and level of physical activity</a>. The daily recommendations, based on these factors, range anywhere from 1 to 2 cups of fruit, and 1 to 3 cups of vegetables. They recommend filling half of your plate with fruits and vegetables at every meal. We say that is a good start, but adults should strive for at least 10 servings a day for optimal health.
But just how favorable are veggies when it comes to overall wellness? Here are five of the top benefits of eating vegetables:
1. They're an Important Source of Nutrients 
When your diet consists of eating a plethora of vegetables, you're fueling your body with many of the vital nutrients it needs to thrive. According to Choose My Plate, a healthy eating initiative by the United States Department of Agriculture, vegetables are rich in potassium, fiber, folic acid, vitamins A and C and more.
2. They're Low in Calories 
Vegetables are naturally low in fat and calories. This means you can fill up on a <a href="https://www.myhdiet.com/healthnews/health-news/creative-ways-consume-fruits-vegetables/">lunch of veggies</a> without worrying about going over your suggested daily caloric intake. This makes it easier to eat hearty meals without worrying about counting calories, and can also aid weight loss and maintenance.
3. They Promote Optimal Gut Function 
Fiber is beneficial to the body in the sense that it can reduce the occurrence of bowel problems, such as constipation. Due to the water and fiber content in most vegetables, these healthy foods nourish beneficial bacteria in the gut, which keeps it healthy and regular.
4. They're a Natural Mood Booster 
You know that following a diet rich in vegetables is great for your physical health, but have you considered how beneficial it is for your mental well-being? According to Mental Health America, following a diet that relies on nuts, whole grains, fruits, unsaturated fats and vegetables is better for mental wellness than one that consists of meat and dairy products. Additionally, MHA said that those who follow a primarily raw, plant-based diet are 30 percent less likely to develop depression.
5. They're Great for Immunity 
Since vegetables are loaded with essential nutrients, they have a great reputation for optimizing the immune system. Specifically, leafy green vegetables activate T-bet, a gene that produces immune cells in the gut, according to Dr. Mercola. Those immune cells maintain immunity and inflammation, protect the body from pathogenic bacteria, improve intestinal balance and prevent food allergies.
Beyond consuming vegetables, you may consider our Advanced Superfood product. The blend of 35 organic ingredients, including cereal grass juice powders, leafy greens, microalgae, sprouts, prebiotic fibers, sea vegetables, and other vegetables, makes this product one of the most nutritious and convenient ways to fuel your body.
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Benefits of Eating Vegetables

You could jeopardize your overall health if you don't pay attention to the foods you eat. Consuming too much junk food, for example, ca...

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How To Stay Accountable

How can I stay accountable? Mastering accountability will help you to stay on top of deadlines, reach your goals and truly value your word.
<h3>What Is Accountability?</h3>
Think about all of the times you’ve made a decision, a choice or even a promise to yourself.
Maybe you’ve decided to take the stairs up to your office all week or to get to the gym on Monday morning. How many times have you gotten to the point of implementing the new habit or <a href="https://nutritionstripped.com/how-to-instill-behavior-change/">behavior change</a>, and simply thought, “eh, not today”.
It’s that situation where we may lack accountability, not motivation or willpower, but accountability to see that practice through.
Being accountable means sticking to your commitments, having full transparency with yourself (i.e. being honest!), and keeping the promise you made to yourself. It means getting yourself out of bed at 5:45 am or walking up 5 flights of stairs with your work bag and lunch in hand simply because you made that promise to yourself.
Accountability is the act of being held responsible. It’s being answerable for actions or decisions you have made. It’s an essential, valuable trait to have for so many parts of your life. From work environments to relationships and behavior change, accountability has a hand in it all.
Despite its importance, accountability is something that many of us struggle with daily.
<h3>Why Is Accountability Important?</h3>
When we know exactly what to do, how to do it and when to do it, but it still just isn’t working, accountability is the last piece of the puzzle that will get you to the finish line.
Think of accountability as your follow-through, your ability to stick to your word. We can talk all day long about our big plans and intentions, but what is it all worth if we never actually make it happen?
Staying accountable means walking the walk.
<h3>How To Stay Accountable</h3>
So, now that we know how important staying accountable is, how do we actually do it?
Accountability is twofold. We first and foremost want to stay accountable to ourselves. When no one is around to see you or acknowledge your actions, accountability is the little push that gets you out of bed when you’re cozy and craving that bit of extra sleep.
But sometimes being accountable means staying accountable to others. It’s a combination of the two that has been proven to allow you to stay accountable throughout your life and reach the goals you set for yourself (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4398548/">1</a>).
<img alt="McKel (Hill) Kooienga | nutritionstripped.com" class="alignnone size-full wp-image-67439" height="1920" sizes="(max-width: 1280px) 100vw, 1280px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy.jpg 1280w, https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/10/hunger1-copy-600x900.jpg 600w" width="1280" />
<h3>How To Stay Accountable To Yourself</h3>
Let’s start by getting that little voice in your head to start motivating you to stay accountable.
<h4>1. Write It All Down</h4>
We’ve said it once and we’ll say it again — write down your goals! Whether you’re a fan of planners and calendars or would rather a journal, writing down your goals has been proven time and time again to increase your chances of success.
More specifically, recent research has shown that we’re about 40 percent more likely to succeed if our goals are written down (<a href="https://www.dominican.edu/academics/lae/undergraduate-programs/psych/faculty/assets-gail-matthews/researchsummary2.pdf">2</a>). Who doesn’t want an extra 40 percent chance of success!
When recording your goals and ambitions for accountability, be specific and be realistic. If this is your first go at maintaining an exercise schedule, starting off by committing to seven days per week of intense exercise probably isn’t the best way to proceed. Start slowly and build your way up!
Additionally, if you’re going to exercise, what kind of exercise are you going to do? Is there a specific class you’ll take? If so, what time does the class start? The more specific you are, the clearer the message is and the easier it is to adhere to.
Tangibly seeing your goals in front of you makes them real and concrete, undoubtedly increase your chances of remaining accountable.
<h4>2. Take It Step By Step</h4>
Let’s say you’ve always wanted to meal prep your meals but you just never seem to follow-through with your plans. Not only should you write down your goal of meal prepping, but also map out a schedule for when and how it will take place.
Take the time to create a schedule when you’re motivated and have decided to implement the new habit, behavior change or goal. This takes care of all of the heavy liftings ahead of time. That way, when it comes time to actually start the meal prepping, you already know what you have to do and when to start.
Be specific with your schedule; what day will the meal planning take place? Do you need to set a reminder so you don’t get sidetracked and forget? Know yourself and acknowledge your strengths and weaknesses. The more thought you put into the activity ahead of time, the more accountable you’ll be in the present moment.
<h4>3. Be Honest With Yourself</h4>
As cliché as it may sound, honesty truly is the best policy.
It’s easy to make excuses and rationalize your choices when you’re simply talking to yourself in your own head. Yet when things don’t go as planned or if you find yourself in a situation where you weren’t able to stay accountable, be honest with yourself.
Use that time to determine what went wrong, why you didn’t stay accountable and what you can do differently next time. We’re human, we all make mistakes. We just want to be sure to learn from them and move forward rather than repeat them and standstill.
<h4>4. Seek Out The Knowledge You Require</h4>
In order to stay accountable and stick to your decisions, you need to have the proper knowledge. Whatever the subject may be, educate yourself so you know how to properly apply yourself.
Educating yourself may involve doing some research on your own, but oftentimes your best bet is to work with a professional you can trust. Always seek out a credentialed, trustworthy individual within the given field.
For example, if you’re looking for guidance with meal planning or nutrition, always seek out a <a href="https://nutritionstripped.com/services/">registered dietitian</a> rather than someone who is unqualified and lacking credentials.
Working with a professional can also give you an extra layer of accountability, which we’ll discuss next.
<h3>How To Stay Accountable To Others</h3>
Research has shown that in order for us to truly remain accountable, we often need the support of others.
<h4>1. Talk About Your Goals</h4>
Whether it’s a professional you’re working with, your best friend, significant other or maybe even a workout buddy at the gym – talk to them about your goals! The more we verbalize and discuss our plans, the more responsible we feel for accomplishing them.
The next time you’re making a lifestyle change,  add a new step to your daily routine or sett a new goal for yourself, tell someone else about it. Once again, be as specific as possible! Tell them that you’re going to the gym at 6:00 am on Friday or that you’re trying to budget $50 per week to save up for that special trip.
By both verbalizing and writing down our goals we feel compelled to remain accountable and see it through to the end.
One of the main reasons we offer our <a href="http://nutritionstripped.com/society">monthly membership</a> is to support you and others with accountability! Check it out if you haven’t already.
<h4>2. Be Honest With Others</h4>
Once you tell someone you’re going to do something, isn’t it difficult to tell them that you didn’t actually follow through with it when they ask? This is one of the reasons why talking about your goals with others is so important for accountability.
We also need to make sure that we’re honest. When things don’t quite go the way you had hoped and a friend asks why you didn’t follow through, always, always tell the truth. Be honest with them. If you were simply feeling unmotivated – say that! The more you acknowledge your weaknesses and weak points, the more likely you are to address them moving forward and prevent the situation from repeating itself.
It can be difficult, but sometimes it takes setting your ego aside to reach a state of complete accountability.
<h3>Connect With Us!</h3>
I would love to hear about your experiences with accountability. Is there anything I mentioned that you’re already doing? Is there something you’re doing that I didn’t discuss?
The more tips we can compile, the better! I’m sure someone else reading this article would love to hear what works for you. As always, you can connect with us outside of the website on Instagram via <a href="https://www.instagram.com/nutritionstrippederica/">@nutritionstrippederica</a>, <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped,</a> #nutritionstripped, and #nswellnesscoaching.
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How To Stay Accountable

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Ten Proven Reasons Why Meat Ruins Your Body

By Michael Donaldson, PhD
There have recently been many advocates of meat-based low-carb diets telling people that saturated fats don’t cause heart disease, that meat is great for your health, and dairy products are excellent food. These people warn you to stay away from grains, especially wheat, legumes and sweet fruits. “Carbohydrates are evil!” they shout.  They tell you of the dangers and deficiencies of following a vegan or vegetarian diet.  But, is this really true?
So, here is an answer, based on published research, looking at it from the other side. The idea is not to shout down the opposition, but present neglected information so that your entire pool of knowledge for making an informed decision is larger. There are some good points in the low-carb approach (getting away from refined and added sugars, white flour, refined oils and putting more emphasis on vegetables), but a greater perspective is needed. This article provides some of that perspective for you.
There are plenty of reasons to avoid meats and minimize the amount of animal products in your diet. Here are some of the reasons. This article isn’t in depth enough for a real thesis, but it gives you, the reader, enough data and references to start digging and hunting around deeper for the truth.
<ol>
<li>
Meat is linked to bad heart health [1–11]. The references are listed for the reader to peruse the evidence. Over 745,000 people from several countries were studied in these prospective cohort studies, with a combined 11 million people-years of follow-up. That is an absolute mountain of consistent data. (The reason for citing prospective cohort studies rather than short term randomized trials is that for dietary research prospective studies yield better long-term results in real life situations. Metabolic pathways can be explored in short-term trials, but actual real life results come from prospective studies.)
Not only is meat linked to bad heart health, but a strict vegetarian diet reverses heart disease. The work of Dean Ornish [12–19] and Dr. Esselstyn [20–23] have adequately demonstrated this point. The Seven Countries Study was about animal products, not about saturated fat [24]. Saturated fat and meat protein go together in food, and it was a mistake to attempt to separate them in our dietary guidelines. But that was a political move, not a science-based decision. And western culture has dearly paid for these political shenanigans.
</li>
<li>
Meat changes the gut flora towards putrefaction. Toxic by-products like trimethylamine N-oxide (TMAO) come from the transformation of phosphatidylcholine in the gut of meat-eaters. Vegans and vegetarians do not produce TMAO, nor do meat-eaters after a strong course of antibiotics. After a while the gut flora is restored and meat-eaters once again produce TMAO [25]. TMAO was associated with higher risk of heart attacks, strokes and death in a prospective cohort study [26]. It is possible that TMAO is a biomarker and not directly a causative agent [27], but the production of TMAO indicates a certain amount of dysbiosis in meat-eaters.
</li>
<li>
Cold-water fish is the natural source of DHA, after algae. Because of heavy metal poisoning, many fish are not fit to eat. Contrary to what is written about fish oils, there are very reputable companies that supply fish oil that is not rancid, is carefully preserved with antioxidant mixes, has very low levels of any contamination, including heavy metals. Because of the risk of contamination (was your fish tested before you ate it?) you are much safer going with fish oil for DHA that has passed complete testing for contamination.
</li>
<li>
Regular daily consumption of meat has been shown in prospective cohort studies to increase the risk of diabetes. Rates of diabetes and all-cause mortality (including non-cancer, non-cardiovascular mortality) are higher in Seventh Day Adventists who eat meat [7,28]. Replacing carbohydrate for more protein in the prospective EPIC-NL cohort increased the risk of diabetes [29].
</li>
<li>
“Normal” levels of animal protein intake are associated with increased risk of diabetes, heart disease death and cancer death. Plant-based diets, but not calorie restricted diets, with minimal intake of animal protein have been shown to actually lower the level of the growth hormone, IGF-1 to safe levels [30,31]. IGF-1 is a growth promoter that is especially useful during youth and is necessary throughout our lives to maintain our vitality. However, elevated levels encourage the growth of malignant cells. High levels of IGF-1 have been associated with increased risk of cancer in prospective cohort studies [32–34]. Both high and very low levels of IGF-1 are detrimental to health. In elderly people where frailty is a concern, both very low levels and high levels of IGF-1 are related to increased risk of heart disease mortality [35]. So, low normal levels of IGF-1, around 110-120 ng/ml appear to be safe concentrations to maintain our vigor without giving rise to increased cancerous growths. Regular consumption of meat likely elevates our IGF-1 levels beyond the safe level.
</li>
<li>
Red meat and processed meat are strongly associated with higher risk of colorectal cancer. The evidence is strong and convincing for processed meat, but only listed as a probable source of colorectal cancer for red meat [36]. The World Cancer Research Fund /American Institute of Cancer Research (an organization independent of government or corporate sponsorship) indicates that red meat should be avoided to reduce cancer risk [37]. Many studies could be cited here, but the WCRF/AICR reports do a very professional job of meta-analysis and keeping up to date, so their reports are the first references to investigate [38,39].
</li>
<li>
Humans lack the ability to make a certain sugar, glycolyl-neuraminic acid (Neu5GC), which is applied to the terminal end of some glycoproteins and glycolipids. Other mammals make Neu5GC and it can be found in human tissues, meaning this molecule can be incorporated into our cells and cell surfaces from what we eat. Why does this matter? Interaction between antigens against this non-self molecule can give rise to inflammation, which was shown to lead to liver cancer in a mouse model [40]. Carcinomas tend to have much higher levels of sialic acid, and Neu5GC in particular, on the cell surfaces. In fact, Neu5GC can be used as a biomarker to distinguish between cases and controls of breast, prostate, ovarian, lung cancer and endometrium cancer, but not colorectal or pancreatic cancer [41]. The Neu5GC attracts an antibody response, which causes inflammation that could lead to tumor progression. High levels of Neu5GC are found in red meat, but not in poultry or fish or dairy products.
</li>
<li>
False sense of security of nutritional intake. Meat supplies B12, creatine, carnitine, carnosine, but is it absorbed and is it enough? Many elderly people eating meat are low in vitamin B12, about 40% in one study [42] and their best source of B12 was fortified foods, like breakfast cereal. Chronic hypochlorhydria, a lack of stomach acid, plays a huge role in B12 nutritional status. Supplemental B12 actually helps a person optimize this important vitamin beyond what is actually possible through our modern diet.
Steak is a good source of carnosine, but the body’s natural enzyme carnosinase chews it up fairly quickly, leaving you with no benefit shortly after your meal. It may take supplemental amounts to really benefit much from carnosine. This is also true of creatine—the health benefits are derived from amounts greater than what is obtained even from a red meat-rich diet.
</li>
<li>
There have been studies of people eating very clean diets who still had excessive rates of cancer due to their high “clean” meat consumption. The link between meat and cancer goes back further in time and farther in global scope than the use of antibiotics and hormone injections and feedlot beef production in the USA. So far, the mechanisms for provoking disease do not include antibiotics or unnatural growth hormones. No, the problems with meat apply to “clean” meat as well as feedlot meat.
</li>
<li>
Much of the benefits of eating meat have been proven in short-term studies rather than in long-term population based studies. These studies are great for eliminating confounding factors, but they neglect any long-term effects of the diets. No one should base what they eat for years on end on results from studies that ran for 12 weeks, or 24 weeks or even 2 years. These studies can show some metabolic changes that occur when one factor in a diet is changed, but they don’t help very much with real life outside of the metabolic ward.
While short-term studies have many drawbacks, population cohort studies also have their own set of troubles.  Looking at how people normally eat is more difficult, including the many factors that must be accounted for.  And recording food intake is particularly challenging, with many of the population cohort studies using the faulty food frequency questionnaires (FFQ). These FFQs tend to wash out differences between groups so that true associations are lost in the inaccurate data.
Another problem with cohort studies is finding a population with a wide variety of dietary intakes. Looking at the diets of women in Iowa is very unhelpful, as the diet is very homogenous. Looking at diets of Seventh Day Adventists, which range from vegans to lots of animal products, gives a much broader range of intakes of nutrients so that associations can be clearly seen. So, when a study comes out proclaiming no association between fat and breast cancer from the Nurses Health Study or the Iowa Women’s Health Study, is it because there really is no association or is the true association lost due to inaccurate FFQs and homogenized diets of the American population?
</li>
</ol>
<h3>Is it working for you?</h3>
Is what you are doing working? You may feel good and energetic, but many important biomarkers can’t be felt. Blood tests can track these biomarkers. The use of biomarkers can be very helpful. Knowing blood levels of vitamin D, omega 3 fats, total carotenoids, glycated hemoglobin (HbA1c), C-reactive protein, IGF-1, and gamma glutamyl transferase (GGT, a liver enzyme), and a few others (maybe cholesterol?) will help you know if your health is on track.
Short term personal testing using heart rate variability (HRV) can help you know if diet, physical activity and training, sleep and lifestyle changes you are making are effective and meaningful. Using the sleep, HRV and activity tracking Oura ring can help track sleep patterns, overnight HRV score, activity level, and overall readiness. Are you ready for new challenges or do you need to back off and rest a bit more? Is that new supplement helping you sleep better or recover faster?  The Oura ring can help answer such questions.
<h3>Summary:</h3>
The evidence here shows that eating meat is bad for your heart and entire cardiovascular system, can lead to diabetes, raises your risk of cancer by a number of mechanisms, including elevated IGF-1 and the presence of inflammatory Neu5GC, causes dysbiosis and the generation of TMAO, and can give a false sense of security that all of your nutritional needs are being met.  Most of the evidence for the benefits of eating meat is from short-term studies, while the vast majority of the population-based evidence indicates that plant-based diets are healthier for people. In one study that examined food patterns (FPs) the authors commented:
“Many observational studies have consistently reported that FPs that are rich in phytochemicals and low in meat or other animal products [the MedDiet, the Dietary Approaches to Stop Hypertension diet, the Prudent dietary pattern, or the alternative Healthy Eating Index] are associated with reduced risks of chronic degenerative diseases, whereas opposite food patterns, rich in animal foods and poor in plant-based foods (typically called Western or westernized diets), are associated with higher risks [10].
Data from the Blue Zones indicate that longevity is associated with a plant-based diet, with some animal products and meat sprinkled in more as a condiment or for special occasions.  A wide variety of plant-based diets work, based on what is locally available in different environments. The way that food is grown and prepared, with whom it is eaten and how much, and other lifestyle issues (moving naturally, living with purpose, shedding stress, belonging to a faith-based group, putting family first, belonging to a community that supports health behaviors) are parts of the longevity equation [43].
The journalist Michael Pollan, who wrote In Defense of Food: An Eater’s Manifesto, summed up his advice in a simple phrase:  “Eat food, not too much, mostly plants” [44]. I think I’ll stick with his advice, as the evidence is actually really strong and robust when taken in balance.
<h3>References</h3>
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<li>Fontana L, Villareal DT, Das SK, Smith SR, Meydani SN, Pittas AG, et al. Effects of 2‐year calorie restriction on circulating levels of IGF‐1, IGF‐binding proteins and cortisol in nonobese men and women: a randomized clinical trial. Aging Cell [Internet]. 2016 Feb;15(1):22–7. Available from: https://ift.tt/2qoAQ5d</li>
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<li>Tas F, Karabulut S, Serilmez M, Ciftci R, Duranyildiz D. Clinical significance of serum insulin-like growth factor-1 (IGF-1) and insulinlike growth factor binding protein-3 (IGFBP-3) in patients with epithelial ovarian cancer. Tumour Biol J Int Soc Oncodevelopmental Biol Med. 2014 Apr;35(4):3125–32.</li>
<li>Cao Y, Nimptsch K, Shui IM, Platz EA, Wu K, Pollak MN, et al. Prediagnostic Plasma IGFBP-1, IGF-1 and Risk of Prostate Cancer. Int J Cancer J Int Cancer [Internet]. 2015 May 15;136(10):2418–26. Available from: https://ift.tt/34yxTh5</li>
<li>Carlzon D, Svensson J, Petzold M, Karlsson MK, Ljunggren Ö, Tivesten Å, et al. Both Low and High Serum IGF-1 Levels Associate With Increased Risk of Cardiovascular Events in Elderly Men. J Clin Endocrinol Metab [Internet]. 2014 Nov;99(11):E2308–16. Available from: https://ift.tt/2pLib3i</li>
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The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/ten-proven-reasons-meat-ruins-body">Ten Proven Reasons Why Meat Ruins Your Body</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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Ten Proven Reasons Why Meat Ruins Your Body

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Simple Shakshuka

This savory Simple Shakshuka is the perfect one-pan meal that is quick and easy and everyone will love!
Originating from parts of North Africa and the Middle East, Shakshuka relies heavily on delicious spices and herbs to create deep flavors that pair wonderfully with the acidic tomatoes and sweet peppers.
<h4>Spice up your life</h4>
Simple Shakshuka really is a blank-canvas meal. The spicy and rich tomato sauce is the perfect base to add hearty leafy greens, chopped nuts, sweet potatoes. There isn’t a wrong answer when it comes to ingredients so follow your heart (and your stomach) and get creative!
We love to serve our Simple Shakshuka with gluten-free bread, our favorite <a href="https://nutritionstripped.com/jalapeno-cornbread/">Jalepeño Cornbread</a>, or fluffy quinoa.
<h4>The power of protein</h4>
Use whatever protein you enjoy to fit your unique eating habits.
If consuming animal proteins isn’t for you, such as the eggs used in this recipe, don’t worry! For a vegetarian option of this recipe just substitute the chicken with tofu, chickpeas, or chopped almonds (or all three!) and follow the recipe below.
For more information about animal proteins, what to look for, and how to shop for animal proteins check out our article <a href="https://nutritionstripped.com/guide-animal-protein/">Guide to Eating Animal Protein.</a> Also, check out our <a href="https://nutritionstripped.com/whats-wrong-with-factory-farming/">factory farming</a> article as it relates to animal proteins.
<h4>Large format deliciousness!</h4>
Did someone say batch-cooking? Whether you’re a seasoned batch-cooking vet, or just learning the ropes, this Shakshuka (Eggs in Purgatory) is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite <a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">glass containers.</a>
 
 
 
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Simple Shakshuka

This savory Simple Shakshuka is the perfect one-pan meal that is quick and easy and everyone will love! Originating from parts of North Afr...

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