Wellness

Health Benefits of Reducing Salt

Most Americans surpass the daily salt consumption guideline. Too much sodium is hazardous. The daily salt limit is 2,300 mg. This is the maximum daily salt consumption suggested by the American Heart Association (AHA). 

Here’s how to cut salt from your diet

Make sure you read food labels thoroughly. Make sure that the salt content of the food you buy is no more than 140 milligrams per serving. Be wary of “low-sodium” labels; the FDA defines “low-sodium” as fewer than 140 milligrams of sodium per serving (FDA). The American Heart Association reports that a single serving of canned soup may have over 700 milligrams of salt. There is more than a thousand milligrams of sodium in a single serving of certain brands. This is why it’s crucial to check the food’s nutritional information before making a purchase. 

Instead of buying canned veggies, go for fresh or frozen options instead. While canned veggies provide a number of benefits, including portability and ease of storage, they also come with a greater sodium content owing to the salt added during processing. Vegetables, whether fresh or frozen, are readily accessible pretty much all year round, so you may eat healthily no matter where you live or what time of year it is. 

Choose reduced-sodium meals and condiments. Try to find the words “light” or “reduced sodium” on food labels. Stay away from anything that has additional salt. Leavening agents are used in many different types of baked products and packaged meals. Some examples are monosodium glutamate (MSG), baking soda, baking powder, and sodium bicarbonate. 

Put down the shaker and listen to some music instead. No, you probably won’t eliminate salt from your diet totally, but you should reduce your intake. Choose fresh herbs and spices that give a burst of flavor without sodium instead of salt when seasoning your food. 

Avoiding salt entirely is impossible, but you can reduce how much you eat. Keep in mind that there are other essential minerals that should be considered if you decide to reduce your salt consumption. And as usual consult a doctor. 

Yogurt with probiotics

The many Pros of Probiotics

Good bacteria, or probiotics, are already present in your body. Bacteria and yeast that are harmful to your health are fought off by these supplements. Supplemental beneficial bacteria in the form of probiotics aids in the restoration of a healthy digestive tract. Dietary supplements and fermented foods like yogurt and kefir are both good sources of probiotics. 

Probiotics have several health advantages, including: 

Antibiotic diarrhea 

Antibiotic diarrhea protection and protection against C. difficile infections (a disease resulting from antibiotic use). You may have diarrhea for weeks after you stop taking antibiotics, since antibiotics kill both healthy and harmful bacteria. This severe type of diarrhea may be reduced by up to 75% by taking a probiotic supplement containing Lactobacillus species. 

Lactose Sensitivity

Probiotics help to alleviate the discomfort caused by lactose sensitivity. 

According to research, probiotic pills may help ease the symptoms of lactose intolerance. A sensitivity to the sugar lactose present in dairy products, such as milk, is called lactose intolerance. Lactobacillus gasseri (LGG) probiotic supplements substantially improved symptoms of lactose intolerance during a three-month period compared to placebo therapy. 

Acne 

Gut inflammation may be reduced by taking probiotics, which also ensure that beneficial bacteria are present to keep away harmful bacteria. Probiotics have also been found to decrease inflammation in the skin, which is great news if you have acne! 

Maintaining a healthy lifestyle requires that you eat a diet rich in probiotics. Probiotics are critical, whether taken orally or as part of a healthy diet.

The Presidio SF

Embrace Peace at the San Francisco’s Presidio

The Presidio is a beautiful place to relax in San Francisco. Before being given to the U.S. Army, the park was a Spanish military station. Now a public park. The woodland pathways and roads are perfect for hiking and riding. Visit one of the region’s museums or historic sites to learn more about it. 

Presidio recreation includes: 

Start by taking a stroll and enjoying the environment. Several paths in this national park provide views of the Golden Gate Bridge and San Francisco Bay (when not foggy). Old Post Hospital and Letterman Digital Arts Center provide further information about these landmarks (formerly Letterman Hospital).

Visit a Presidio museum to boost your brainpower. They’re free or cheap. Our favorites are:

Golden Gate Model Railroad Museum

Using this museum’s collection of scale model trains, visitors may relive the history of the Bay Area’s railways. 

The Walt Disney Museum. 

Museum displays a collection of items from Walt Disney’s personal life, including family heirlooms and works of art depicting his renowned Disneyland attractions. An interactive exhibit allows visitors to make their own animated films by working with Disney animators in a studio environment behind the scenes of their favorite Disney films. 

Crissy Field Center

These displays, which include animal habitats, natural resources, and local history, are overseen by the National Park Service (NPS). Other educational events, such “Bird Walks” and “Nature Play,” are also available at the marshes, which are accessible from 10 a.m. to 5 p.m. everyday. 

Finish on a high note!

Your ideal day will end at Baker Beach, where you and your loved ones partake in a luxury picnic Bay Area set up. Bring some local SF delicacies, some refreshing seltzer, and replenish your mind, body, and soul. Indulge in a luxury picnic to get away from the hustle and bustle of city life and enjoy some pleasure and tranquility.

Healthy Food

What is the Best Food for Mental Clarity

When it comes to food, the right kind of nutrition for your brain is essential. But what are the best foods for mental clarity? There are many. The following are just a few of the options. It’s important to choose foods that are high in antioxidants and contain nutrients essential for brain health. These foods can also help you to reduce the symptoms of depression. To make the choice easier, check out this list of brain foods.

Broccoli is a fantastic food for mental clarity because it is rich in vitamins K and choline, which support memory and increase brain cell communication. Dark chocolate contains flavonoids, which increase blood flow to the brain and can boost memory, attention span, and reaction time. Eating extra virgin olive oil is also a great idea, since it has powerful antioxidants and polyphenols, which are known to improve the health of the brain.

Other foods that can help improve your mental clarity include fatty fish. Omega-3 fatty acids are great for the brain, and so are foods rich in these nutrients. However, you should make sure to eat these foods in moderation. There’s no need to overindulge in fatty fish – too much of anything is bad for you. To boost your concentration, try other foods that are high in antioxidants and omega-3 fatty acid. Good luck and happy eating.

It is vital to have a healthy diet as part of a balanced lifestyle. The microbiome in your gut is influenced greatly by what you consume, according to a growing number of studies. Start small, and your body may not immediately want nutritious meals; nevertheless, as you become used to the new routine, your gut flora will adapt. You’ll start to want nutritious meals as a result of your new lifestyle. That’s why it’s so easy to build on a good habit! There is no need to worry about getting started. There is no end in sight!

Smoothie Beach Picnic

Best Smoothies for a relaxing day at a beach picnic

It’s summer time! Time to hit the golden, rolling sand beaches, plan a luxury picnic, and tan in some much needed rays. And while you’re relishing the experience to rejuvenate your body and soul, make sure to treat your digestive system too. Smoothies are an excellent way to treat your body to vital nutrients, even when you’re in full vacation mode.   

Delicious, fruity, sometimes creamy…nothing can really beat the refreshing taste of a smoothie on a warm day. You can even add a punch to your fruit smoothies by adding vegetables like Kale or Spinach to the mixture to give them a super boost in antioxidants, vitamins, and fiber.  And fortunately, they are so easy to make and once you start, you’ll build healthy habits. If a summer bod is part of your goals, then smoothies go a long way in helping you lose weight. Hunger pangs are always a challenge, but a smoothie keeps you feeling full and satiated.  The fiber in the fruits and the vegetables go a long way and helping temper the temptation to eat another meal. 

So without further ado, here are some of my absolute favorite smoothies to partake in at a Los Angeles luxury picnic. 

1) Avocado Almond Smoothie

The AAS as I call it. Ingredients include avocado, almonds, and bananas with a base of either almond or coconut milk. The avocado is brimming in omega-3 fatty acids, vitamin E, B6 and other minerals that help prevent cancer and heart disease. Almonds also contain healthy fats like omega-3 fatty acids, which acts as a prophylaxis against inflammation. Lastly it contains banana which helps sweeten the smoothie as well as provided potassium to prevent bone loss as well as magnesium which helps lower blood pressure levels by relaxing muscles in veins so they don’t constrict blood flow as much. Truly AAS is a powerful smoothie to keep you sharp, alert, and healthy.

2) Citrus-Berry Smoothie

Add some vitamin C to your morning routine with this delicious citrus-berry smoothie. Ingredients include one orange, blueberries,. Greek yogurt, almonds, and some almond milk. It’s quite sweet but packed with a ton of protein from the yogurt to keep you feeling full longer. Plus, the orange and blueberries provide those much needed antioxidants. A great drink to enjoy while being beguiled by the ocean waves while chilling at an LA beach picnic with friends and family.

3) Green Monster Smoothie

Ingredients include Dates, Spinach, almond butter, banana, and coconut milk. This green monster is packed with antioxidants and fiber to keep your digestive system healthy while giving you energy throughout the day. Make sure you microwave the spinach beforehand to ensure it mixes in smoothly. Though, it’s even more healthy if you add raw Spinach, you may find it filled with small Spinach bits which aren’t too everyone’s liking. One or two dates are all it needs to add that extra sweetness to bring this smoothie to the top.  Plus it tastes amazing!

4) Coconut Cashew Smoothie.

Take some cashew milk and add coconut and pineapple for a tropical smoothie out of this world. This is truly the smoothie for the beach and one that will make you believe you’re on an island paradise. Stay feeling full from the fat from the cashew milk. So Creamy!

If you’re in the LA region, you can pair your smoothie at a beach picnic event at a Los Angeles beach. Sure to give you the day of relaxation and recovery your body and mind needs after a hard’s day week. 

So don’t wait. Enjoy the summer, relax, and stay healthy!

dog

Getting a Dog to Help You With Your Mental Health 

Getting a dog may be the answer you’ve been seeking for if you’re suffering from depression, anxiety, or social anxiety. A dog will not only give you with companionship , but their presence will also motivate you to take walks. You’ll also feel fulfilled if you have a dog since you’ll have someone to talk to when you’re depressed. Dogs, while not for everyone, can have a significant influence on your mental health.

Will inspire you to go for a stroll every day. 

When it comes to walking, getting out of the home in the morning is one of the most difficult challenges to conquer. So, what motivates you to start walking every day? Choose a simple goal, such as walking one mile more every day. Then go one step farther. When you’ve become used to walking, try incorporating small challenges into your routine to make it more fun. Consider going for a long walk by yourself or listening to music. Consider taking a walk with your pals or next-door neighbors. Whatever your reason for walking, keeping to a routine might help you enjoy the experience.

Another obstacle that may be a hindrance is time. Sometimes, you may not feel like stepping out of bed, getting dressed, or making a snack, and then starting your walk. But, if you commit to walking even for just 30 minutes each day, you will likely finish the exercise. The best time to walk is during the morning. Make sure to walk at least 30 minutes before you go to bed to avoid feeling sluggish.

They are there when you’re feeling depressed

Despite the fact that they can’t verbally express their feelings, dogs are still remarkably resilient, and a simple change in environment or socialization can significantly improve a dog’s mood. Interacting with dogs, such as playing tug or having grooming sessions, can make a big difference. Although most dogs will get through a depression without too much trouble, some can suffer from more severe long-term problems. For these dogs, extra support is necessary.

A dog may also become depressed due to major life events. These can range from a death in the family to a house move or big health change. New baby, partner, or pet can also lead to depression. A dog may show signs of depression, which is why it’s important to get a proper diagnosis. While the exact cause of a dog’s depression isn’t always known, there are several causes of depression and how to recognize it in your dog.

Give you a sense of fulfillment

Despite the fact that 98% of pet owners consider their animals part of the family, few people realize that animals can positively impact their mental health. Whether it’s a cat or a dog, cuddling with a pet makes you feel better and increases social fulfillment. Dogs and cats are particularly adorable and can give you a sense of fulfillment just by being around them.

Yoga

5 minute evening yoga for improved sleep

A Few poses a night, keeps the insomnia afright

Alright, maybe I made up that phrase, but it’s true. Just a few yoga positions can relax your mind and body and prepare you for an amazing night of sleep. In this blog, I’ll go over my favorite yoga positions that I have found relaxes my muscles, eases my mental turmoil, and allows me to sleep peacefully through the night.

If you’re brand new to yoga and all things to do with stretching, then don’t fret. In fact, I’m happy you’ve decided to take the plunge and start to learn about the amazing health benefits that yoga can provide. Just be careful not to stretch yourself into a pretzel that you can’t unstretch back from. Jokes aside, definitely make sure to stay relaxed and comfortable through the exercises. If you feel pain or unease, then stop and don’t overexert yourself. Yoga is about peace and calm. 

Supine spinal twist

Supine spinal twist

  • Lie on your back
  • Bring knees to your chest
  • Rotate legs and let to fall to your right or left side. 
  • Ensure your shoulders and head are square to the ground
  • Use a pillow under your head for additional support. 

Maintain the supine spinal twist for 1 minute or more. Take a moment to enjoy the stretch, and revel in your calmness. Repeat this same pose on the other side for another 1 minute, or the equivalent amount of time. While your in this pose, breathe slowly in and out and allow the tension and stresses to float away from your mind and soul.

Legs up the wall pose

Legs Up on the Wall is a “restorative” yoga pose that promotes peace and harmony in the yoga community. It’s a fantastic stretch that promotes blood flow in your veins and throughout your body. Legs, hamstrings, and calves knots and tension are released, allowing you to move easily. Finally, you’ll feel calm, which will assist you in falling asleep more quickly.

Take the following steps:

  • Locate a wall and take a seat next to it.
  • Keep your right hip pressed against the wall.
  • Lie down and lean against the wall with your legs up.
  • Make sure your back is against the wall.
  • For added comfort, I recommend placing a pillow under your back. Hold this position for a long time (around 5 minutes). Ascertain that you are at ease and that you are not in discomfort.
  • To finish the stretch, softly lower your legs back to the floor.

Pose of a child

When you’re feeling worried and want to relax, this stance is ideal. Straighten your spine, relax your neck, and lower your brow to the ground. “My forehead won’t reach the ground,” you might be thinking. Don’t be concerned! It is going to happen. The speed with which it occurs will astound you. There is no need to hasten this process; simply allow it to unfold organically. You can deepen your breath here by inhaling and exhaling slowly, counting each inhale to five and then each exhale to five.

It’s normal to fall asleep in child’s pose, and we encourage it! Don’t resist it if you find yourself drifting off while practicing this stance. Allow yourself to wake up feeling rejuvenated after a short power nap.

Stay motivated by getting your Friends involved

Motivation on your own is tough. If you’re finding that you can’t seem to get in the habit of doing yoga each night, then it’s time to call on your friends to help. Why not make a daily event out of it. Call a friend to join in on facetime, and do some nighttime yoga together. It wil be both inspiring to you, as well as your friend. It’s conceivable that doing yoga with a friend will be both motivating and fun! Even if they aren’t keen to do yoga, you may find that they willingly join just to spend some time together. 

Even better, find a friend who already does yoga. Most yoga connoisseurs love to teach others, and they can help you master new poses and peace. 

At the very least, it will be fun to see how you and your friend compare with each of the stretches and poses. You may learn a lot by watching another, or you can discuss what is working and what’s not. Just make sure you find a friend who doesn’t judge you. You need full support!

Good sleep equals good health

Rest is essential for good health. It’s not simply about feeling energised for work or feeling less fatigued in the morning. Sleep is essential for good health, and not getting enough of it is harmful to both your body and mind.

The body may mend and regenerate itself with deep sleep and several REM cycles. It’s when your brain can form new neural connections, consolidate memories and learn new things, and heal muscular tissue. A good night’s sleep can also help you stay stress-free and keep your immune system robust so you can fight off the typical cold or even Covid.

Yoga is vital for a restful sleep. By promoting blood circulation and release of tension and muscle aches, your body can more easily access a deep REM sleep, leading to countless health benefits, quality of life, and body health. So don’t wait. Call a friend, and start a new nighttime ritual. 

meditation

Why you need to Meditate every day 

It assists you in making better decisions

By assessing the benefits and drawbacks of your options, meditation can help you make sensible judgments. It’s easy to get caught up in the present, but meditation can help people learn not to make decisions solely on emotion; instead of focusing on short-term needs, they can evaluate the long-term consequences of a decision. In both children and adults, meditation has been related to increased emotional intelligence. When making a decision, these people are more prone to consider the sentiments of others as well as their own. It’s a valuable skill to have in many aspects of life, from personal connections to your professional life!

Helps you deal with anxiety.

Meditation can help you deal with your anxiety. Here’s how:

  • Meditation is an effective stress management technique
  • Meditation helps you get in control of your emotions
  • Anxiety is a mental health issue
  • Meditation is a great way to reduce anxiety
  • Meditation helps you be more calm

Anxiety and meditation are two sides of the same coin. One calms the other down. Your mind needs to work out time and say a regular “Hello” to the rest of your body. It makes sense why scientists call it a practice when they talk about meditation, because it takes commitment for your body and mind to get used to it. You need to continually remind yourself and your body about this commitment for better health and better self worth. By doing just 5 minutes a day, you can build a habit that becomes part of your everyday activities. Once it becomes a habit, you’ll see immeasurable results your happiness, stress levels, and mental well being.

A peaceful Mind equals a peaceful sleep

Getting older leads to more health problems as well as poorer sleep. I remember the good old days where if I forgot to set my alarm, I actually slept well into the morning. And now it seems that even if I forget to set an alarm clock, I’ll somehow be awake at 3AM, wishing I could fall back to sleep. In fact, I hope for the day that I will sleep past an alarm and miss work. It would mean I had an amazing night’s sleep. The good news is that meditation can counter insomnia. 

If you’re consistently waking up with insomnia and want to enhance your sleep quality, consider this simple meditation exercise before your slumber. Lie down in your bed or on the floor on a mat. I prefer the mat. Repeat the numbers “one, two, and three” as you inhale three times, keeping your eyes gently closed. Picture the top of your head and slowly work your way to your toes, focusing on the differing parts of your body as you breathe in and out. Relax your legs, arms, and body as much as possible when you think about each respective area. After that, release your stresses, headaches, and stay focused on each inhale and exhale, ensuring that you breathe in through your nose, and exhale through your mouth. Do this for about 8 minutes, and you’ll enter an amazing relaxation state.

Dedicate some time to oneself for self-clarity

Taking care of ourselves is extremely important, and we’ve all heard the saying that one can’t help others until you help yourself. Often times, we believe helping ourself consists of taking more vacation days, visiting the beach or spa, or watching TV. We believe a mental health day will be enough to solve our problems. But the sad truth is they aren’t. Mental health isn’t a problem that can be solved by a one day or one time experience. It takes diligent effort and a daily habit. 

Enter meditation as a method of self-reflection. It’s the everyday practice of sitting quietly for a few minutes, focusing on your breath and allowing other ideas to pass by without becoming involved in them. If you add just 5 minutes of meditation to your daily routine, you’ll feel more calm and focused throughout the day—but it’s easy to say you don’t have time for it.

However, including meditation into your daily routine (which can be done while waiting for your morning coffee to brew) may be as simple as adding one minute to your morning ritual. It’s even possible to do it while multitasking! If you absolutely want an excuse not to do anything, then we can’t help you out there. You have to decide to want the change. Only then, will it actually happen. 

Meditation will save you money

“I don’t have time for meditation,” you claim every morning, while trying taking care of your busy morning routine. You want to prepare for the day, so you’ve made time to grab a coffee, or cook breakfast, shower, do some morning chores. That’s already too many things, so how can you afford another minute for another activity. 

Here’s the thing: meditation isn’t just another task you have to do. It’s the #1 thing you should do FIRST to help set the tone for the rest of your day. When you meditate, you have time to understand what is truly important in your life and what is not. Maybe you think you need to spend $5.99 on that cup of coffee. Caffeine equals productivity, right? But you may find that after meditation, you don’t need nor care for your coffee. Your mind has had time to sort through it’s challenges, and with it feeling more suited to face the day, you’ll find you won’t depend on coffee or other vices to get you through. 

This leads to a self improving feedback loop. Spending less on coffee makes you feel better about your spending habits, which makes your mind calmer, which allows you to incorporate other healthier habits into your lifestyle. All of this, because you introduced meditation into your lifestyle. 

Stay youthful! 

Most individuals who practice daily meditation do so to relax and de-stress, but scientists have actually learned that meditation can alter the structure and neurological pathways of your brain, making it more efficient and healthy! 

Studies have demonstrates that meditation increases the efficiency and functionality of our brains by boosting blood flow, which provides us with more oxygen and nutrients that can help us heal brain damage, reduce the onset of illnesses like Alzheimer’s and Dementia, and improve our memory. Our brain is composed of millions of synapses, all firing responses and thoughts. Meditation can help stabilize and strengthen these synaptic pathways in the same way that a good night sleep can. 

Meditation has unlimited benefits 

In this blog, I discussed all things meditation. Why it’s an amazing habit to incorporate in your life and all the health benefits that come along with it.

Since humans have existed on our planet, so has meditation. From the early Mayans to even scientology, meditation has made its way through our civilization and our culture, and history can attest to its effectiveness.

With all of the amazing health benefits, meditation is something that is not only a part of our past, but something that will stay in our future. In addition, a one minute daily meditation can make legitimate differences to a person’s health conditions. Heart disease, depression, and pain management have shown to be mitigated by meditation. If anything, meditation is the best prophylactic  activity one can implement to stay healthy. 

Implement just 1 minute of meditation to your morning for an overall happier and fulfilling life. And if you need some time to think about it, why not meditate about it :).